Uvalo Lwezokwelapha Nolwamazinyo: Indlela Yokuthola Ukunakekelwa Okudingayo Lapho Isikhathi Sokuvakasha Sikwesabisa

Isikhathi sokuvakasha sisekhalendeni. Ungasizwa sisuka ezinsukwini ezimbalwa, ukuvungama okuphansi okuya ngokukhula njengoba siza. Mhlawumbe yisihlalo esincikayo emuva nokukhanya okucwebezelayo. Mhlawumbe yindwangu yokukala umfutho wegazi, noma inaliti, noma umzuzu lapho othile ozivethe izingubo zasesibhedlela ebheka isikrini bese ethula du. Mhlawumbe awukwazi ngisho ukukubiza ngegama. Wazi nje ukuthi isisu sakho siyawa lapho kufika umbiko wesikhumbuzo, futhi izwi elincane liqala ukufuna isizathu sokukhansela.

Uphelekezelwa abantu abaningi kakhulu. Cishe ingxenye yesithathu yabantu e-United States babika ukwesaba mayelana nokwelashwa kwamazinyo, futhi cishe oyedwa kwabayisishiyagalombili baphethe lokho ngezinga eliqinile ngokwanele ukuthi libizwe ngokuthi luvalo olukhulu, ngokwe-Cleveland Clinic. Ukwesaba ukunakekelwa kwezempilo kulandela iphethini efanayo. Abantu abaningi abaphethe izinkampani, bakhulise izingane, futhi babhekane nengcindezi yangempela nsuku zonke, baba ngabamhlophe kancane egumbini lokulinda. Ukwesaba akulona iphutha lobuntu bakho. Kuyisimiso somzimba somzwelo esenza kanye lokho eyakhelwe kona, endaweni lapho empeleni singelusizo.

Inkinga yilokho ukwesaba okukukholisa ukukwenza. Ukuhlanza amazinyo okuyekiwe. Uphawu olukhathazayo ohlala uhlela ukuluhlolisa. Isikhathi somuthi ongazange usithole. Ukugwema kuzwakala njengokukhululeka okwesikhashana, bese kuphakamisa ubungozi buthulele, ngoba inkinga encane ongazange uyibheke ivamile ukungahlali incane. Ngakho lokhu kufanele kubhekwe, hhayi ngoba ukwesaba kuyilokho okuwubuwula, kodwa ngoba ukunakekelwa okungakolunye uhlangothi kuyabaluleka.

Kungani umzimba wakho uphatha ukuhlolwa njengengozi

Ubuchopho bakho bunohlelo lwesixwayiso olusheshayo, olusadala, olungacabangi ngamagama. Lucabanga ngamaphethini. Ukuvalelwa, ukulahlekelwa ukulawula, izinto ezibukhali, izandla zomuntu ongamaziyo eduze kobuso bakho noma imithambo yakho yegazi, ithuba lezindaba ezimbi. Engxenyeni endala kunazo zonke yobuchopho bakho, isihlalo sokwelapha amazinyo nesimo esiphuthumayo sangempela kungabukeka kufana ngokumangazayo. Ngakho lwenza lokho olukwenza kahle. Inhliziyo iyashesha, ukuphefumula kuba mfishane, imisipha iqinile, ukunaka kuncipha kubheke engozini. Akukho kulokho okuyisinqumo osenzayo. Kufika ngaphambi kokuba ube nethuba lokukudingida.

Yilokhu futhi okwenza abantu abaningi kangaka bathole ukukala kwegazi okuphezulu emtholampilo bese bethola okujwayelekile ngempela ekhaya. Kunegama lakho: i-white coat syndrome, futhi i-Cleveland Clinic ilinganisela ukuthi lithinta phakathi kwamaphesenti angu-15 no-30 abantu abanokukala okuphezulu. Indwangu yokukala ifakwa, umzimba uyaqina, inombolo iyakhuphuka. Yisona sixwayiso esifanayo, sivela njengesilinganiso.

Kwabaningi bethu ukwesaba kuthungela entweni ethile ecacile. Inqubo eyabuhlungu sisebancane. Udokotela owayenolaka. Isikhathi lapho sazizwa sibhajiwe noma sikhulunyelwa. Uhlelo lwesixwayiso lugcina leso sipiliyoni bese luphinda lukhale lapho kukhona okufana nakho. Lokho kufanele ukwaziwa, ngoba kusho ukuthi ukwesaba kufundiwe, futhi izinto ezifundiwe zingafundwa ukuze zikhohlakale. Awubhajwe yilokhu kuze kube phakade.

Uhlobo lokwesaba kwakho luyabaluleka

"Uvalo lwezokwelapha" luyisambulela esibanzi, futhi usizo olusebenzayo luncike kakhulu ekutheni uphethe yiluphi uhlobo. Kufanele umzuzwana wokuthembeka kuwe ngokwakho ngalokho okukususa ngempela, ngoba yilokho ozokuhlelela kona.

Abanye abantu besaba ubuhlungu, isibhoro noma umjovo noma inqubo uqobo lwayo. Abanye besaba ukulahlekelwa ukulawula, ukulala emuva enomuntu enezandla emlonyeni wakho ngaphandle kwendlela elula yokukhuluma. Abanye besaba isinqumo, izindaba zokuthi kukhona okungahambi kahle, okuyikwesaba ikusasa kugqoke ingubo yesibhedlela. Abanye banokwesaba okucishe kube ngokomzimba nje, njengokwesaba inaliti okungenza abantu baquleke ngempela, noma umgqumo owenza ukuhlanza amazinyo okujwayelekile kube yimpi. Kwabanye ingxenye embi kunazo zonke ukungasizakali kokulinda, ingubo, igumbi elibandayo, iwashi, ukungazi.

Kuyagqagqana, kunjalo. Kodwa kubiza izinto ezahlukene. Ubuhlungu buphendula ekushunqisweni nasekulaliseni nasodokotela wamazinyo obhekayo ukuthi unjani. Ukulahlekelwa ukulawula kuphendula ophawini lokuma nasekulandiseni ngezinyathelo. Ukwesaba isinqumo kuphendula ekuzeni nomuntu nasekuceleni udokotela ukuthi ancize achaze. Ukwesaba inaliti kunezindlela zakho ezithize. Uma ukwazi ukubiza uhlobo, uyayeka ukulwa nefu elingacacile bese uqala ukuxazulula inkinga ephathekayo.

Ngaphambi kosuku: nciphisa okungaziwa

Ingxenye enkulu yokwesaba kwezokwelapha nezamazinyo yiwukwesaba okungajwayelekile. Ingqondo igcwalisa isikhala esingenalutho ngezinto ezimbi kunazo zonke. Ukuyinika ulwazi lwangempela kuyayihluthela isikhala.

• Batshele ukuthi unovalo. Yilokhu okuwusizo kakhulu ongakwenza, futhi abantu bayakweqa ngenxa yamahloni. Shayela ngaphambi kwesikhathi, noma ukusho edeskini, noma ukubhala efomini. Imitholampilo emihle isebenzelana neziguli ezinovalo usuku lonke futhi ingathanda kakhulu ukwazi. I-NHS ikhuthaza ngokuqondile ukubiza ukwesaba kwakho ngegama ukuze wena nomhlinzeki nihlele ukuvakasha kanyekanye.
• Cela ukulandiswa ngezinyathelo. Cela ukuthi udokotela wamazinyo noma udokotela alandise ukuthi uzokwenzani ngaphambi kokukwenza. Ukumangala yikhona okuningi okwenza kwesabeke. Ukusho okulula okuthi "uzozwa umfutho manje, hhayi ubuhlungu obubukhali" kungaguqula sonke isipiliyoni.
• Bhukha ngesikhathi esinengcindezi encane. Isikhala sokuqala ekuseni sisho ukuthi kuncane usuku oluchitshwa uludele futhi kunethuba elincane lokuthi ube upheke egumbini lokulinda ngenkathi behamba ngasemuva.
• Yiza nento ekusekelayo. Ama-headphone nohlu lwezingoma noma i-podcast ejwayelekile. Umuntu omethembayo egumbini lokulinda, noma egumbini uqobo uma bevuma. Okuthile ongakubamba. Lokhu akuyona into yobungane. Kunika umzimba wakho womzwelo okuthile okuqinile ongakubambelela kukho.
• Zithibe kuphethiloli. Yeqa ikhofi elengeziwe ngalolo suku ekuseni. I-caffeine nenhliziyo eshayayo kuyondlana, futhi kuzokhuphula leyo nombolo yomfutho wegazi.

Esihlalweni: izinyathelo ezisebenza ngempela

Uma isixwayiso sesivele sikhala, awukwazi ukuziphikisela ube nokuthula. Usebenzisana nomzimba esikhundleni salokho.

1. Yandisa ukuphefumula okuphumayo. Phefumulela ngaphakathi ngokubala okuhamba kancane kuye kumane, uphumele ngokubala kuye kwesithupha. Ukuphefumula okuphumayo okude kungenye yezinto ezimbalwa ozikhipha ngqo empendulweni yokuzolisa umzimba. Imijikelezo emithathu noma emine yanele ukususa ukhelo. Akekho ozokubona ukwenza.
2. Vumelanani ngophawu lokuma. Zinqumeleni uphawu olucacile, imvamisa ukuphakamisa isandla sakho sobunxele, olusho ukuma. I-NHS incoma kanye lokho. Ukwesaba ukungabi nandlela yokuphuma kuvame ukuba kukhulu kunanoma yini eyenziwa yinqubo, futhi ukwazi ukuthi ungama kuvame ukusho ukuthi awuze udinge.
3. Nika ukunaka kwakho umsebenzi. Cindezela izithende zakho phansi bese uphawula umfutho. Bala ama-thayela ophahleni. Dlulisa ingoma ekhanda lakho. Ubuchopho obucabangayo nobuchopho besixwayiso balwela ukunaka okufanayo, ngakho kusebenzise ngamabomu.
4. Yehlisa amahlombe akho uxegise umhlathi wakho. Ukwesaba kuzifihla emzimbeni. Abantu abasesihlalweni sokwelapha amazinyo bavame ukubamba iziqinamandla baqinise kakhulu. Ukuxegisa ngamabomu, amahlombe ehlela phansi, izandla zivulekile, kuthumela isignali ethule kabusha ebuchosheni.
5. Kuhlukanise kube yizingcezu ezincane. Akudingeki uphumelele ekuvakasheni konke. Kudingeka udlule kulo mzuzu olandelayo. Bese oye ozayo. Ukunciphisa isikhathi kunciphisa ukwesaba.

Iphuzu ngokwesaba inaliti, okuyisilo ngokwaso: bheka eceleni, tshela abasebenzi, bese ucela ukuthi ungalala phansi yini. Kwabanye abantu, indlela ethize yokuqinisa imisipha okwesikhashana ukuze ugcine umfutho wegazi uphezulu isiza ukuvimba ukuquleka. Umhlengikazi angakuchazela. Alukho umklomelo ngokubekezelela ngokuthula.

Phatha umhlinzeki njengomlingani wakho, hhayi umahluleli wakho

Ukwesaba okuningi kwezokwelapha kucabanga buthulele ukuthi umuntu ophambi kwakho uyakuhlola. Udokotela wamazinyo uzocasuka ukuthi kudlule isikhathi eside kangakanani. Udokotela uzokuthethisa ngesisindo, ngokubhema, ngento obuyigwema. Leyo ndaba igcina abantu bekude nokunakekelwa iminyaka, futhi imvamisa iyize. Sebazibonile zonke. Igebe leminyaka emihlanu phakathi kokuhlanzwa kwamazinyo alona ukushaqeka kudokotela wamazinyo; luwuLwesibili nje.

Uvunyelwe ukubeka imibandela. Zama ezimbalwa zalezi:

• Cela udokotela ukuthi aqale ngohlelo, hhayi intshumayelo. "Ungangitshela ukuthi senzenjani okulandelayo, bese sikhuluma ngezindaba zendlela yokuphila kamuva?"
• Yiza nohlu olubhaliwe lwemibuzo yakho ukuze ukwesaba kungakwazi ukusula inkumbulo yakho ibe ngamampunga umzuzu nje umnyango uvuleka.
• Bhala amanothi, noma ubuze ukuthi ungakwazi yini ukurekhoda ingxenye lapho bechaza imiphumela. Uvalo ludla ulwazi; ukurekhoda kukuvumela ukuluzwa futhi lapho usuzolile.
• Uma umhlinzeki edelela noma enza ukwesaba kube kubi kakhulu, ungathola omunye. Ukufaneleka okuhle kuyingxenye yokwelapha, hhayi into elikhethelo.

Ukukhathazeka ngezindaba ezimbi kufanele igama lako lokwethembeka. Ukugwema isikhathi sokuvakasha akukugwemi izindaba. Kumane kuzihlehlisa kuye endaweni lapho zibe zimbalwa izinketho ezinhle. Ukubamba into isekuseni, isencane futhi ilashekile, yisona sizathu sonke lezi zivakasho ezikhona. Ingxenye yakho eyesaba kakhulu izama ukukuvikela, futhi into enomusa kunazo zonke ongayenzela yona ukuhamba noma kunjalo.

Lapho ukwesaba kukhulu kunamaqhinga ambalwa

Ngezinye izikhathi ukuphefumula nokuxhumana okuhle akwanele, futhi lokho akulona ukwehluleka komzamo. Uma ukwesaba kwakho kunzima ngokwanele ukuthi udlule iminyaka ungenakunakekelwa, noma ukhansela izikhathi zokuvakasha ozaziyo ukuthi uyazidinga, noma uba novalo emnyango, unezinketho zangempela ezifanele ukubuza ngazo.

Imitholampilo eminingi inikeza ukulaliswa kweziguli ezinovalo, kusuka emithini elula yokuzolisa kuye ekulaliseni okujulile kwezinqubo ezinkulu. I-NHS iqhuba izinsizakalo zokulalisa ezizinikele ngenxa yalesi sizathu, ukuze umsebenzi odingekayo wenziwe ngaphandle kokwedlulisela umuntu onovalo kokungaphezu kwalokho angakuthwala. Buza. Kuyisicelo esijwayelekile, hhayi umusa okhethekile.

Ngokwesaba uqobo, ithuluzi elisebenza kahle kakhulu isikhathi eside ukwelashwa ngokuziphatha nangengqondo (i-cognitive behavioral therapy), ukwelapha ngokukhuluma okufushane, okugxilile okuvame ukuba yizifundo ezimbalwa, hhayi iminyaka esofeni. I-NHS England ikhomba isisekelo esiqinile sobufakazi be-CBT kokubili uvalo lwezamazinyo nolwezokwelapha, ivame ukuluhlanganisa nokuvezwa kancane, kancane esimweni esesatshwayo ukuze silahlekelwe ukubamba kwaso kancane. Ukulaliswa kungakudlulisa ekuvakasheni okulandelayo. I-CBT ingasho ukuthi awukudingi kuze kube phakade.

Uma uvalo luyingxenye yephethini ebanzi, uma uvalo lubonakala kuyo yonke impilo yakho hhayi kuphela emagumbini okulinda, lokho kufanele ukuphakanyiswa nodokotela noma umelaphi ngokwako. Ukwesaba okufanayo okwenza ukuhlanza amazinyo kubonakale kungenzeki kungabe kuhlela buthulele izinqumo eziningi.

Uhlaka olunomusa kakhulu

Kusiza ukulahla umqondo wokuthi kufanele ube muhle ngakho konke lokhu. Abantu abaningi abaqinile, abanamandla abaqinile ngakho. Umgomo awuzange ube ukungazwa lutho kuleso sihlalo. Umgomo ukuthola ukunakekelwa umzimba wakho okudingayo ngenkathi uzwa noma yini oyizwayo, unamathuluzi ambalwa ephaketheni lakho nabantu abaziyo ukuthi wesabile.

Qala ngento eyodwa encane. Yenza ucingo. Yisho umusho ngokuzwakalayo: "Ngiba novalo olukhulu ngalokhu." Lowo mugqa owodwa wokwethembeka, ngaphezu kwanoma iliphi iqhinga lokuphefumula, uvame ukuba yilapho yonke into iqala khona ukuba lula.

Imithombo

• Cleveland Clinic, Dentophobia (Fear of Dentists): Causes, Symptoms & Treatments
• Cleveland Clinic, What Is White Coat Syndrome?
• NHS England, Clinical standards for dental anxiety management
• NHS inform, Coping with a fear of the dentist