Ukukhathazeka Ngokumelene Nenkinga Yokukhathazeka: Indlela Yokwehlukanisa

Ukukhathazeka kunedumela elibi angakufanele ngokugcwele. Inhliziyo egijimayo ngaphambi kwenhlolokhono enkulu. Ifindo esiswini sakho lapho ingane iphuza ukubuya ekhaya. Ukuphindaphinda uphapheme kwengxoxo engahambanga kahle. Akukho kulokho okuyinkinga yokusebenza. Kungumzimba owenza umsebenzi wawo. Ukukhathazeka yisimiso se-alamu esidala kunazo zonke onaso, futhi isikhathi esiningi sisebenza ncamashi njengoba sasakhelwa, sikhomba ukunaka kwakho entweni engaba nesici bese sikulungiselela ukubhekana nayo.

Inkinga ukuthi i-alamu efanayo ingabambeka. Ingaqala ukukhala lapho kungekho okumele kusatshelwe, noma ihlale isikhathi eside ngemva kokuba umzuzu udlulile, noma ibe nomsindo omkhulu kangangokuthi iminyisa yonke impilo yakho. Lowo cishe umugqa phakathi kokukhathazeka okuvamile nenkinga yokukhathazeka. Futhi ukwazi ukuthi ukuluphi uhlangothi lwawo kushintsha lokho okufanele ukwenze okulandelayo.

Lokhu akukhona ukuhlolwa okuphela ngokuxilongwa. Udokotela kuphela ongakwenza lokho, futhi kufanele bakwenze. Kodwa ungafunda ukufunda izimpawu ngokwanele ukuze wazi ukuthi ubhekene nesikhathi esinzima noma into efanele ukusekelwa kwangempela. Ake sihambe sibone kanjani.

Kubukeka kanjani ukukhathazeka okuvamile

Ukukhathazeka okujwayelekile kuboshelwe entweni. Kukhona okuvusayo, futhi umuzwa ucishe ube usayizi ofanele wako. Uba novalo ngaphambi kokundiza, hhayi ngaphambi kokuhlola iposi. Ukhathazeka ngezikweletu esontweni imali icindezelekile, bese uyadamba lapho iholo lifika.

Kuphinde kuvame ukwenza okuthile okuwusizo. Ukuthuthumela okuncane ngaphambi kokwethula kuyakulola. Ukuvela kokwesaba ngomnqamulajuqu kuyakuqalisa. Ukukhathazeka okukuphushela ukulungiselela, ukuhlola kabili, ukuvela, yisimiso esisebenzela ukuba khona kwaso.

Bese kuyadedela. Umuzwa uyakhuphuka, ufinyelela esicongweni, bese ufiphala uma isimo sixazululeka noma usubhekene naso. Ungahle ukhathale ngemva kwalokho, kodwa uyehla futhi. I-NHS ikubeka ngokulula: iningi labantu lizizwa likhathazekile ngezinye izikhathi, futhi lokho ngokwakho akusho ukuthi kukhona okungahambi kahle.

Ngakho inguqulo yansuku zonke inezici ezintathu ezithule. Inembangela. Iyahambisana nembangela. Futhi iyaphela.

Lapho kuguqukela enkingeni

Inkinga yokukhathazeka yilokho okutholayo lapho lezo zici ezintathu ziphahlazeka. Ukukhathazeka kuyeka ukudinga isizathu. Kuyeka ukuhambisana nosayizi wosongo. Futhi kuyeka ukucima. I-National Institute of Mental Health ikuchaza ngokusobala: ukukhathazeka akuhambi, kuvela ezimeni eziningi, futhi kungaba kubi ngokuhamba kwesikhathi.

Amaphethini ambalwa avame ukuphawula lolu shintsho.

• Ukukhathazeka kunzima ukukulawula. Ungabona ukuthi ukwesaba akulinganiselwe kodwa usahluleka ukuzehlisa ngokukhuluma. Isivula-avale asisabeli.
• Kuyanwensa. Esikhundleni sokukhathazeka okukodwa okucacile, kugxumela empilweni yakho kuye emsebenzini wakho kuye ebudlelwaneni bakho kuye emsindweni owenziwa yimoto, kungalokothi kuhlale.
• Kuyahlala. Lapho odokotela belinganisa inkinga yokukhathazeka ngokujwayelekile, bavame ukubheka ukukhathazeka obekukhona izinsuku eziningi cishe izinyanga eziyisithupha. Ezinye izimo zokukhathazeka zingafika ngokushesha kakhulu kunalokho.
• Kukubiza izinto. Uqala ukugwema. Weqa umcimbi, ubalekele ucingo, unqabe ithuba, uphuma kancane endlini. Ukukhathazeka akusavikeli impilo yakho. Kuyayinciphisa.
• Kuvela emzimbeni wakho. Inkinga yokulala. Umhlathi oqinile. Isisu esingazinzi. Imisipha eqaqamba ngenxa yokuzilungiselela. Ukukhathala okungalungiswa ukuphumula.

Umbuzo owodwa owusizo kunayo yonke ngowokugcina. Ingabe kuyaphazamisa? Ukukhathazeka okungakhululeki kodwa okungayishintshi ngempela indlela ophila ngayo yinto eyodwa. Ukukhathazeka okubumba kabusha izinsuku zakho, okunquma ukuthi uzokwenzani nokuthi uzoyaphi nokuthi ubani ozombona, kuwuhlobo olufanele ukuluyisa kochwepheshe.

Kungasiza ukwenza lowo mbuzo uphatheke. Cabanga abantu ababili, bobabili bekhathazeke ngokwethula komsebenzi. Owokuqala uzizwa egula ngobusuku obungaphambili, ulala kabi, unikeza inkulumo noma kunjalo, futhi uright ngesikhathi sesidlo sasemini. Owesibili ubelokhu ekwesaba amasonto amathathu, uye wazijwayeza izindlela zokubaleka, wacela ikhefu lokugula emhlanganweni omncane ngenyanga edlule ngesizathu esifanayo, futhi useqala ukuzibuza ukuthi lo msebenzi ufanele yini inani. Okuvusayo okufanayo. Ubudlelwano obehluke kakhulu nako. Umuzwa akusona isilinganiso. Umkhondo owushiyayo empilweni yakho yiwo.

Kuza ngesimo esingaphezu kwesisodwa

Abantu ngezinye izikhathi bacabanga ukuthi inkinga yokukhathazeka isho into eyodwa: umuntu okhathazeka ngayo yonke into. Lolo ngolunye uhlobo, futhi oluvamile, kodwa umndeni mkhulu kunalokho. Kuyasiza ukwazi izimo ezibanzi, ngoba usizo olufanele luncike ngokwengxenye kolu obhekene nalo.

• Inkinga yokukhathazeka okujwayelekile iwuhlobo oluntanta ngokukhululekile. Ukukhathazeka akuboshelwe ekwesabeni okukodwa. Kuntanta kusuka kwesinye isihloko kuye kwesinye, izinsuku eziningi, ngokuvamile ngezinto ezivamile, futhi kuyakhathaza kanye ngoba ayikho inkinga eyodwa ozoyixazulula.
• Inkinga yokwethuka igxile ekuhlaselweni kwethuku, okuyizinkuphuko ezizumayo, ezinamandla zokwesaba ezishaya ngokushesha zilethe izimpawu ezinamandla zomzimba: inhliziyo eshayayo, ukuphelelwa umoya, umuzwa wokuthi kukhona okonakele kakhulu. Okuguqula ukuhlaselwa kube inkinga ukwesaba okulandelayo, okungaqala ukuhlela yonke impilo yakho.
• Inkinga yokukhathazeka kwezenhlalo ukwesaba okwedlulele kokwahlulelwa noma ukuhlazeka phambi kwabanye. Kungaphezulu kakhulu kunamahloni. Kungenza ukuxhumana okuvamile, umhlangano, ucingo, ukudla phambi kwabantu, kuzwakale kusongela ngempela.
• Uvalo olukhethekile (phobias) ukwesaba okunamandla, okukhethekile, ngokuvamile kwento ethize noma isimo esithize, okunamandla ngokwanele kangangokuthi abantu babumba kabusha izimpilo zabo ukuze bagweme okuvusayo.

Lezi ziyagqagqana, futhi umuntu angaba nengaphezu kolulodwa ngasikhathi sinye. Iphuzu lokuzibiza akukhona ukuzifaka ebhokisini. Kungukuqaphela ukuthi ukuthi "nginenkinga yokukhathazeka" kungabukeka kuhlukile kakhulu emuntwini nomuntu, nokuthi udokotela uzofuna ukwazi ukuthi ithani uhlobo oluthwele.

Kungani ukukuqamba kubalulekile

Kuyalinga ukukuchitha konke lokhu. Wonke umuntu ucindezelekile. Awufuni ukukwenza kube udaba. Kodwa umehluko akumayelana nokuzinamathisela ilebula. Umayelana nokuthola usizo olufanele enkingeni efanele.

Uma onakho ukukhathazeka okuvamile okusebenza ngokushisa isikhathi esithile, amathuluzi ansuku zonke asiza ngempela: ubuthongo obuzinzile, ukunyakazisa umzimba wakho, ukunciphisa i-caffeine, ukukhuluma nomuntu omethembayo, umkhuba wokuphefumula ongawufinyelela ngomzuzu. Lawo angokoqobo, futhi afanele ukwenziwa kungakhathaliseki ukuthi kukhona okungahambi kahle ngokwezokwelapha noma cha.

Uma onakho kuyinkinga yokukhathazeka, lawo mathuluzi afanayo asasiza, kodwa manje ayisengezo, hhayi ukwelashwa konke. Ukuzama ukubambelela esimweni sezokwelapha ngamandla okuzibamba nemiphefumulo emithathu ejulile kufana nokukhipha amanzi esikebheni esivuzayo ngenkomishi yekhofi. Ungakwazi ukuqhubeka isikhashana. Kuyakhathaza, futhi akulungisi ukuvuza.

Nansi ingxenye okumele yenze lokhu kube lula ukubhekana nako. Izinkinga zokukhathazeka ziphakathi kwezimo zempilo ezivame kakhulu ezikhona, okusho ukuthi usebudlelwaneni obukhulu kakhulu futhi indlela ihanjiwe kahle. Ziphinde zibe phakathi kwezelaphekayo kakhulu. Izindlela ezijwayelekile (ukwelashwa ngokukhuluma, imithi ethile, noma inhlanganisela yalezi zombili) zisebenza kahle kubantu abaningi. Uhlobo olulodwa lokwelashwa ikakhulukazi, i-cognitive behavioral therapy, inerekhodi eliqinile. Isebenza ngokukusiza ushintshe amaphethini athize okucabanga nokuziphatha agcina ukukhathazeka kondliwe, kunokumane ulinde umuzwa udlule. Awubheki isigwebo sokuphila. Ubheka inkinga enezixazululo ezaziwayo.

Izindawo ezimbalwa ezimpunga eziqotho

Impilo yangempela ayizihleli emabhokisini ahlelekile, ngakho izinto ezimbalwa zifanele ukushiwo ngokuzwakalayo.

Awudingi ukuba sesimweni sakho esibi kunazo zonke ukuze ufanelwe usizo. Awukho umkhawulo wokuhlupheka okumele ukwedlule kuqala, alikho inani eliphansi losizi elikufaneleyo. Uma ukukhathazeka kukuhlupha ngokwanele kangangokuthi ufunda ngakho, lokho kuwisizathu esanele sokukhuluma nomuntu.

Usizi, izinguquko ezinkulu zempilo, nezimo ezinzima ngempela kungakhiqiza ukukhathazeka okuningi okuzwisiseka ngokuphelele futhi okusafanele ukusekelwa. Ukuthi "kunengqondo ukuthi ngizizwa kanjena" nokuthi "ngingasebenzisa usizo oluthile lokukuthwala" kokubili kuyiqiniso ngasikhathi sinye. Okunye akukhanseli okunye.

Ukukhathazeka kungaphinde kugqoke isembozo somzimba. Abantu abaningi bafika ehhovisi likadokotela bekhathazeke ngenhliziyo yabo noma isisu sabo bese bethola ukuthi injini engaphansi bekuwukukhathazeka sonke leso sikhathi. Lokho akwenzi izimpawu zibe mbumbulu. Umzimba yilapho ukukhathazeka okuningi kanjani kuhlala khona ngempela, futhi ukucinana kwesifuba noma isisu esiphenduphendukayo kungaba okoqobo njenganoma yini i-scan engayithola.

Futhi umugqa ngokwawo ungahamba. Ukukhathazeka okuvamile kungajuleka kube inkinga ezinyangeni, ikakhulukazi ngaphansi kwengcindezi eqhubekayo, futhi inkinga ingadamba ibuyele ekulawulekeni ngokunakekelwa okufanele. Ngakho lokhu akusona isinqumo sesikhathi esisodwa. Kufanele uzihlole ngezikhathi ezithile, hhayi ukuphoyisa umuzwa wakho ngamunye, kodwa ukuqaphela uma isimo sezulu sishintsha.

Wenzani ngempendulo

Uma ufunde lokhu wabona uhlobo lwansuku zonke, kuhle. Nakekela izinto eziyisisekelo, uzithobele kancane, bese ugcina iso elikhululekile ekutheni kuyakhula yini.

Uma ubone olunye uhlobo, ukukhathazeka okungeke kuyeke, okukhulu kunokukuvusayo, okusuqale ukubiyela izinsuku zakho, isinyathelo esilandelayo yingxoxo nochwepheshe. Udokotela wokunakekela okuyisisekelo uyindawo enhle yokuqala, futhi ngokuvamile umnyango olula kunayo yonke ukudlula kuwo. Kunjalo nodokotela wengqondo noma umeluleki. Ungachaza ncamashi lokho obungakuchaza kumngane: okuzwayo, kangaki, nokuthi kukuvimbelani ekukwenzeni. Sebeke bakuzwa ngaphambili. Ukusiza ngakho kungumsebenzi.

Kufanele wazi ukuthi leyo ngxoxo yokuqala injani ngempela, ngoba ukwesaba kwayo kumisa abantu abaningi. Ikakhulukazi yimibuzo. Sekungakanani lokhu kuqhubeka, kuzwakala kanjani emzimbeni wakho, uyekeni ukukwenza ngenxa yako. Awudingi ukufika namagama afanele noma indaba ehlelekile. Ukufika udidekile futhi ukhungethwe kuyindlela ejwayeleke ngokuphelele yokuqala.

Enye into, ngoba ibaluleke kakhulu. Uma ukukhathazeka kwakho kuke kwaguqukela emuzweni wokuthi awukwazi ukuqhubeka, noma uqala ukuba nemicabango yokuzilimaza, leyo akuyona ingxoxo yangelinye ilanga. Yileyo yokufinyelela-manje, emugqeni wezimo eziphuthumayo, kudokotela, noma kumuntu omethembayo, namuhla. Awudingi ukukuqonda ukuze ucele. Kufanele nje ucele.

Inhloso yayingekho ukuyeka ukuzizwa ukhathazekile. Impilo engenako ukukhathazeka yayizoba impilo ene-alamu ephukile. Ofuna yona yi-alamu ekhala uma kufanele, ehambisana nokuphambi kwakho, bese ithula uma umzuzu udlula. Uma iyeka ukwenza lokho, umsebenzi akukhona ukuyithulisa ngomzamo nje omkhulu. Kungukuthola usizo olufanele lokuyenza isebenze futhi. Lolo sizo lukhona, luyasebenza, futhi ukulufinyelela kungenye yezinto ezizinze kakhulu ongazenza.

Imithombo

• National Institute of Mental Health, Anxiety Disorders
• Cleveland Clinic, Anxiety Disorders: Causes, Symptoms, Treatment & Types
• NHS, Generalised anxiety disorder (GAD) in adults