Amathiphu asheshayo
- Bambezela ukuhlola imizuzu eyishumi nanhlanu, ukubukele kudlula.
- Vala ithebhu esikhundleni sokusesha izimpawu.
- Bala ukuhlola kwakho ngaphambi kokuzama ukukunciphisa.
Ngokuvamile kuqala kancane. Ukubhobhoza kwendawo ethile engakaze ibhobhoze ngaphambili. Uphawu esikhunjeni sakho ongalukhumbuli. Ikhanda elibuhlungu ngosuku lwesithathu. Umuntu onengqondo uyakuqaphela bese eqhubekela phambili. Ukuqaphela bese isisu sakho siwa, ngoba ingxenye yakho isivele igxumele phambili entweni embi kunazo zonke okungenzeka isho yona.
Ngakho uyahlola. Ucindezela indawo futhi ukubona ukuthi isabuhlungu yini. Uvula ifoni yakho ubhale uphawu ebha yokusesha, futhi imiphumela ikuyisa endaweni eyethusayo. Ubuza umuntu omthandayo ukuthi lokhu kubukeka kujwayelekile yini kubo. Mhlawumbe ubhuka i-aphoyintimenti, noma mhlawumbe awukwazi ukuzenza, ngoba ukuya kungaqinisekisa ukwesaba. Isikhashana ukukhathazeka kuyathula. Bese kuyabuya, ngokuvamile kubi kakhulu, kunamathiselwe entweni entsha.
Uma noma yini kulokho kuzwakala ijwayelekile, lokho ophila nakho kunegama. Ochwepheshe bezempilo bakubiza ngokukhathazeka ngempilo, noma i-illness anxiety disorder, futhi igama elidala lakho kwakuyi-hypochondria. Sizoleqa lelo gama elidala, ngoba lasetshenziswa njengesithuko, futhi akukho ngalokhu okufanelwe inhlekisa. Leli iphethini langempela, elikhathazayo, elelashekayo lokukhathazeka. Ukwesaba kungokwangempela ngisho noma ingozi kungeyona.
Ingxenye enonya: ukukhathazeka kwakho kwenza izimpawu mbumbulu
Nawu ugibe olwenza ukukhathazeka ngempilo kukholise kangaka. Ukukhathazeka akuwona nje umuzwa ekhanda lakho. Kuyisenzakalo somzimba wonke. Inhliziyo esheshayo noma eshayayo, isifuba esiqinile, ukuphelelwa umoya, isiyezi, inkinga yesisu, ukuhlaba, amakhanda abuhlungu, imisipha ebuhlungu. Lezo yizimpawu ezijwayelekile zokukhathazeka.
Ziphinde, kanjalo, zibe yimizwelo kanye oskena umzimba wakho ngayo.
Ngakho ukukhathazeka kukhiqiza kanye izimpawu ozifunda njengobufakazi. Inhliziyo yakho iyashaya ngoba wethukile, futhi ukushaya kuba ubufakazi obusha bokuthi kukhona okungalungile ngenhliziyo yakho, okukwethusa kakhulu. I-Mayo Clinic ikuchaza ngqo: abantu abanokukhathazeka ngempilo bethuka kakhulu yimizwelo emincane noma ejwayelekile yomzimba bese befunda incazelo enkulu kuyo. Umzimba wenza izinto ezijwayelekile zomzimba. Ingqondo ekhathazekile ihumusha ngayinye yazo njengengozi.
Ukuthi kungani ukuqinisekiswa kuphela ngokushesha kangaka
Cishe wonke umuntu onokukhathazeka ngempilo uzame isixazululo esisobala. Uhlolwe. Uthole ukuhlolwa. Buza udokotela ngqo. Futhi kuyasebenza. Intambama, ngezinye izikhathi usuku, impumuzo inkulu kakhulu.
Bese ukungabaza kunwenwela emumva. Kuthiwani uma bephuthelwe okuthile. Kuthiwani uma ukuhlolwa bekungalungile. Kunjani ngale nto entsha, ukuhlolwa okudala okungazange kuyihlanganise. Impumuzo ayilokothi ibambe, futhi udinga esinye isigcwi sayo ngokushesha kunesikhathi esidlule.
Lokho akusona isici kuwe. Yindlela ukuqinisekiswa okuziphatha ngayo nokukhathazeka. Njalo uma ukuhlola noma ukubuza kwenza ukwesaba kwehle, ubuchopho bakho bugcina isifundo: yileyo indlela esenza ngayo umuzwa omubi uhambe, kwenze futhi ngokulandelayo. Ukuziphatha okukududuza kulo mzuzu ngokuthule kufundisa ubuchopho bakho ukuthi ingozi ibiyingempela nokuthi ukuphepha okukodwa ukuhlola okwengeziwe. Impumuzo yiyona ndobo.
I-NHS ibala izindlela ezijwayelekile lokhu okuzithatha ngazo. Ukuhlola njalo umzimba wakho ufuna amaqhubu, ubuhlungu, noma ukuhlaba. Ukubuza abantu kaninginingi ukuthi ubukeka ukahle yini. Ukusesha ulwazi lwezempilo ku-inthanethi amahora. Ukukhathazeka ukuthi udokotela noma i-scan iphuthelwe okuthile. Abanye abantu bahamba ngenye indlela bagweme konke, beyeqa ama-aphoyintimenti futhi benqaba ukubuka noma yini yezokwelapha, ngoba ukubuka eduze kakhulu akunyamezeleki. I-Cleveland Clinic iphawula ukuthi lokhu kugwema nakho kubuyela emuva, njengoba ukugwema ukunakekelwa kuvame ukukhulisa ukwesaba kunokukuzinzisa.
Yini ngempela exegisa ukubamba
Umgomo lapha akukhona ukuyeka ukunaka impilo yakho. Kuwukuyeka ukukhathazeka ukuqhube usuku lwakho. Into esiza kakhulu ukufunda ukuhlala nokungaqiniseki ngaphandle kokufinyelela ngokushesha ekuziphatheni kokuhlola okukwenza kunyamalale isikhashana. Lokho kuzwakala kulula futhi kunzima ngempela, ngakho hamba ngomusa uhambe ngezinyathelo ezincane.
Bala imikhosi ngaphambi kokuyishintsha
Izinsuku ezimbalwa, qaphela nje. Uhlole kangaki umzimba wakho namuhla? Ucele kangaki ukuqinisekiswa, noma wabheka okuthile? Ungalahluleli inombolo. I-NHS iphakamisa ukugcina lolu hlobo lokubala, ngoba abantu abaningi bayamangala ukuthi bakwenza kaningi kangakanani, futhi awukwazi ukunciphisa umkhuba ongawuboni. Bese uhlose ukuwehlisa kancane, hhayi kuze kube uziro ngobusuku obubodwa. Ukuhlola okumbalwa okuncane kuleli sonto kunelidlule kuyinqubekela phambili yangempela.
Bambezela isifiso esikhundleni sokusilwa
Uma ukudonseka kokuhlola noma ukusesha kufika, akudingeki uwine umdlalo wokubambana nakho. Beka nje igebe phakathi kwesifiso nesenzo. Zitshele ukuthi uzolinda imizuzu eyishumi nanhlanu, futhi kuleyo mizuzu yenza okuthile okusebenzisa izandla zakho noma umzimba wakho. Hamba uzihambele. Shayela umngane ngokunye okuphelele. Izifiso zokukhathazeka ziyaphakama zibe zehla njengamagagasi, futhi inani elimangazayo lazo lidlula ngokwazo uma ungazondli khona manje.
Bhala ukukhathazeka eceleni komcabango ozinze kakhulu
Khipha ukwesaba ekhanda lakho ukubeke ephepheni. Dweba amakholomu amabili. Kwesobunxele, umcabango okhathazekile kanye njengoba uzwakala: "Leli khanda elibuhlungu lisho ukuthi kukhona okungalungile ngokungathi sina." Kwesokudla, inguqulo elinganiselwe kakhulu obungayinika umngane: "Amakhanda abuhlungu ngokuvamile aluhlelo lwengcindezi, ukuphelelwa amanzi, noma usuku olude sesikrini, futhi leli lenze lokho lezo ezikwenzayo." Awuzami ukuziphikisa ukwesaba noma ukufakazela ukuthi uphilile. Uzilolonga ukubamba okwesibili, okungenzeka okuzole kakhulu esilungwini ngesikhathi esifanayo.
Khetha udokotela oyedwa nomthetho ophilile
Abantu abaningi abanokukhathazeka ngempilo bagcina nokunakekelwa okuhlakazekile kubodokotela abaningi nokuhlolwa okuphindaphindiwe, okuvame ukwengeza uphethiloli kunokuthula. Kuyasiza ukuba nomelaphi oyedwa omethembayo nesivumelwano sokuthi ukuhlola kuzosebenza kanjani, ukuze ukuqinisekiswa kuvele endaweni ezinzile kunokusesha okuphelelwe yithemba kwaphakathi kwamabili. Futhi i-inthanethi ifanelwe umthetho wayo. Ukusesha izimpawu cishe njalo kuletha incazelo eyivelakancane, eyethusa kakhulu, hhayi neyodinisayo engenzeka. Uma ungeke ume ekubukeni kanye, isenzo esinomusa ukuvala ithebhu.
Kancane thatha impilo yakho emumva
Ukukhathazeka ngempilo kunciphisa abantu. Uyeqa umsebenzi wokuzivocavoca ngoba wesaba isilinganiso senhliziyo yakho. Uyeka amacebo ngoba ukuphuma kuzwakala kuyingozi. Into ngayinye oyigwemayo ngokuthule iqinisekisa ukuthi ibiyingozi. Ngakho yengeza izinto emumva ngezilinganiso ezincane. Ukuhamba, ijimu, isidlo sakusihlwa, uhambo. Ukubuyela empilweni ejwayelekile kuyingxenye yokwelashwa, hhayi umklomelo wokuwuqeda.
Ukuthi kunini ukungenisa usizo lwangempela
Akukho kulokhu okuthatha indawo yokunakekelwa okufanele, futhi akudingeki ukubambelele wedwa unamandla. Uma ukukhathazeka kuthatha izingcezu zangempela zosuku lwakho, kukugcina emsebenzini noma ebuthongweni noma kubantu obathandayo, lokho yisiboniso sokukhuluma nodokotela. I-NHS ikubeka ngokusobala: funa usizo lapho ukukhathazeka kukuvimba ukuphila impilo ejwayelekile, noma lapho ukuzisiza kukodwa kungakuyisi ndawo.
Izindaba ezinhle lapha ziqinile. Ukukhathazeka ngempilo kusabela kahle ekwelashweni. Indlela esebenza kahle kakhulu uhlobo lwe-thera yokukhuluma olubizwa nge-cognitive behavioral therapy, noma i-CBT, i-Mayo Clinic ne-Cleveland Clinic zombili ezikhomba kuyo kuqala. Isebenza ngqo endilingweni esiyichazile, ikusiza uhumushe kabusha leyo mizwelo yomzimba futhi kancane kancane uyeke imikhosi yokuhlola nokuqinisekiswa egcina ukwesaba kuphila. Kwabanye abantu, udokotela angaphakamisa nemithi. Uchwepheshe wangempela angakwenzela lokhu ngendlela engcono kakhulu kunanoma iyiphi indatshana, futhi ukufinyelela kulolo sizo kuyisinyathelo esinamandla, hhayi ukwehluleka kwamandla okuzimisela.
Into eyodwa yokugcina, ngoba ibalulekile. Ukuba nokukhathazeka ngempilo akusho ukuthi awusoze wagula, futhi akusho ukuthi konke ukukhathazeka onakho kungamanga. Kusho ukuthi uhlelo lwakho lwesexwayiso lukhuphule umsindo kakhulu futhi lwaqala ukukhala ezintweni ezijwayelekile. Umsebenzi akukhona ukuyeka ukunaka umzimba wakho. Kuwukwehlisa leso sexwayiso sibuyele evolumu ongaphila nayo, ukuze impilo yakho ithathe isikhala esifanele empilweni yakho bese ikunika okusele kwayo emumva.
Imithombo
- NHS, Health anxiety
- Mayo Clinic, Illness anxiety disorder, Symptoms and causes
- Cleveland Clinic, Illness Anxiety Disorder (Hypochondria): Symptoms & Treatment