Amathiphu asheshayo
- Buza: ngingenza yini, noma cha.
- Thumela izinkathazo esikhathini esibekiwe sansuku zonke.
- Thumela umlayezo ungawufundi futhi.
KunguLwesibili futhi akukho okungalungile. Izikweletu zikhokhiwe, izingane zisezimweni ezinhle, i-imeyili obuyesaba yagcina ingelutho. Nokho, ndawana thile ngemva kwamehlo akho, injini ephansi iyasebenza. Kuthiwani uma imiphumela yezivivinyo ingahlanzekile. Kuthiwani uma usho into engalungile emhlanganweni. Kuthiwani uma imali iphela, kuthiwani uma ucingo lufika, kuthiwani, kuthiwani. Awukho engozini. Umane uyakhathazeka. Futhi ingxenye ethile yakho isola ukuthi uma uyeka, uzobanjwa ungalindele.
Leyo ngxenye yokugcina isihluthulelo sento yonke. Ukukhathazeka akuzwakali njengokungasebenzi kahle ngaphakathi. Kuzwakala njengokulungiselela. Kuzwakala kunesibopho. Yingakho kanye kunzima kangaka ukukubeka phansi.
Asikuhlukanise, ngobumnene, sibheke okwenzeka ngempela.
Ukukhathazeka yingqondo yakho ezama ukukugcina uphephile
Kubuyisele emsukeni wakho ukukhathazeka kube nengqondo ethile. Ngesikhathi esiningi somlando wesintu, abantu ababehlola umkhathizwe befuna izinsongo behlola okungahamba kabi bavame ukusinda isikhathi eside kunalabo abangazange bakwenze. Inani elincane lokukhathazeka lisenza umsebenzi oyusizo namuhla. Likududula ukuba uhlole ukhiye, ulungiselele inhlolokhono, uyobheka ilumbo. Uma likhomba enkingeni yangempela, exazululekayo, lowo muzwa ongakhululekile ungumshukumisi.
Inkinga iqala uma isexwayiso siqhubeka sikhala emva kokuba usongo seluhambile, noma uma kungekho usongo lwangempela nhlobo. Impilo yesimanje isinika izinkinga ezimbalwa kakhulu esingazishaya zize zithobe siqhele. Iningi lalokho esikhathazeka ngakho akuqinisekile, kukude, noma empeleni akukho ezandleni zethu: ukuxilongwa esingeke sibe nakho amasonto, ikusasa lengane, umnotho, ukuthi abanye abantu bacabangani ngathi. Umshini omdala awuwazi umehluko. Uphatha umhlawumbe ongacacile ngendlela efanayo owuphatha ngayo isinyathelo ebumnyameni.
Ngakho injini isebenza isebenze, ifuna usongo ozoluxazulula, ingatholi lutho engalufeza. Yilowo mjikelezo.
Kungani kuzwakala njengokuxazulula izinkinga kanti akunjalo
Nasi isembozo esigcina ukukhathazeka kuqhubeka. Sigqoka isembatho sokucabanga okuyusizo. Uma ulele uvukile udlula kulokho okungahamba kabi ngokuthutha, ukuhlinzwa, ingxoxo, kuzwakala ngempela sengathi usebenza inkinga. Ukhuthele. Uqaphile. Omdala egumbini oyala ukuba yisiphukuphuku.
Ukuxazulula izinkinga kwangempela nokukhathazeka kungabukeka kufana ngokuphelele ngaphandle, futhi kwabelana ngendawo yokuqala. Umehluko usendaweni okuya kuyo. Ukuxazulula izinkinga kuya empendulweni bese kuyama. Uhlonza into ongayishintsha, unquma ngesinyathelo, futhi ukucabanga sekuphelile ngoba kunendawo yokwehla. Ukukhathazeka akunayo indawo yokwehla. Kubuyela emuva kokwesaba okufanayo ngomkhombandlela ohluke kancane, kukhiqiza ama-kuthiwani amasha ngokushesha kunokuxazulula amadala. Ungatshela ukuthi yikuphi okwenzayo ngesivivinyo esilula. Emva kwemizuzu eyishumi, uzizwa usondele yini esinqumeni, noma uvuseleleke kakhulu nje? Ukucabanga okuyusizo kukushiya ulula ucaca. Ukukhathazeka kukushiya usinda futhi ubambekile endaweni efanayo.
Isizathu sokuthi lokhu kubaluleke ukuthi abakhathazekayo bavame ukuvikela lo mkhuba kanye ngoba uzwakala uyakhiqiza. Ukuyeka kuzwakala njengokwehlisa ukuzivikela kwakho. Kodwa ukukhiqiza ikakhulukazi kuyinkohliso. Amacebo obungawenza ngempela ngokuvamile athatha imizuzu embalwa ukuwenza. Amanye amahora achithwa uphinda uzwa ukwesaba, hhayi uxazulula lutho.
Into ukukhathazeka okuyigwemayo ngempela
Isikhathi eside, umqondo osemqoka wawuwukuthi ukukhathazeka kusisiza sigweme imizwa emibi. Ucabanga uzungeza inkinga ngemisho eyomile, ekhulunywayo, futhi ngandlela thile lokho kugcina ukwesaba okuluhlaza kude. Kukhona okuthile kulokho. Ukukhathazeka kunamagama amaningi. Kuyindaba oyixoxela wena, futhi izindaba zizwakala zilawuleka kakhulu kunegagasi lokwesaba esifubeni sakho.
Kodwa ucwaningo olusha lwenza isithombe sibe yinkimbinkimbi ngendlela okufanele uhlale nayo. Ukubuyekezwa okukhulu kwesayensi ngokukhathazeka nokukhathazeka okujwayelekile, okushicilelwe kwiphephabhuku i*Clinical Psychology Review*, kuveza okubizwa ngemodeli yokugwema umehluko. Umqondo ucishe uphambane nombono ojwayelekile: abakhathazeka njalo abazami ukuzizwa kahle. Bazama ukungazizwa kabi. Ngokuzigcina ekuzwakaleni okuphansi okuqhubekayo kosizi, bagwema ukwehla kwesisu kokushaywa izindaba ezimbi zivela esibhakabhakeni esisele. Uma usuzilungiselele, kusho umcabango, akukho okungakubamba ungalindele.
Kuyisivumelwano abaningi bethu esisenzayo singaqapheli. Hlala usosizini kancane ngaso sonke isikhathi, ngeke uze uwe kakhulu. Isicupho sinonya. Uchitha isikhathi samanje ukhokha inzalo enhlekeleleni, isikhathi esiningi, engalokothi ifike. Into embi ingenzeka kanye. Ukukhathazeka kwenzeka nsuku zonke.
Futhi ukukhathazeka kuyivela kancane ukuthambisa umshayo okuthembisa ukuwuthambisa. Abantu bacabanga ukuthi ukuzilolongela ukulahlekelwa ngaphambili kuzokwenza into yangempela ibekezeleleke kakhulu, njengomgomo. Ngokuvamile akwenzi njalo. Uma into enzima ifika, ibuhlungu ngendlela izinto ezinzima ezibuhlungu ngayo, kungakhathaliseki noma uchithe inyanga engaphambili uyesaba. Lokho ukwesaba okukwenza ngokwethembeka ukuntshontsha isikhathi esingaphambili. Awukwazi ukuyeka ukudabuka kamuva ngokudabuka kusenesikhathi. Umane udabuka kabili.
Kungani ukungabi nesiqiniseko kuyimbangela yangempela
Uma ubuka izinkathazo zakho eduze, uzoqaphela ukuthi iningi lazo empeleni akumayelana nenhlekelele ethile. Kumayelana nokungazi. Ingqondo iyawuzonda umbuzo ovulekile futhi izowuhlafuna amahora kunokuwuvumela uhlale ungaphendulwanga.
Ososayensi bengqondo banegama lalokhu: ukungakwazi ukubekezelela ukungabi nesiqiniseko. Kuchaza ukuthi umuntu ukuthola kunzima kangakanani ukuhlala nokungazi ukuthi into izophela kanjani. Abantu abaphezulu kukho bezwa ukungabi nesiqiniseko ngokwako njengosongo, okucishe kungakhululeki ngokomzimba, futhi bakhathazeka njengendlela yokwenza *okuthile* ngakho. Izinsiza zezokwelapha ezichaza le phethini ziphawula ukuthi ivela ekukhathazekeni nakuzo zonke izinhlobo zezinye izinkinga. Kuwuthi olujwayelekile.
Nasi isijiko esinonya. Ukukhathazeka kuzwakala sengathi kunciphisa ukungabi nesiqiniseko. Ugijimisa izimo, wenza amacebo okuyimikhawulo, ucabange wonke amagatsha esihlahla. Kodwa ukungabi nesiqiniseko akuyona inkinga ongayixazulula ngokucabanga kakhulu, ngoba ulwazi obungaludinga alukho vele. Ngakho ukukhathazeka akulokothi kufinyelele emgqeni wokugcina. Kumane kukhiqize imibuzo eminingi, ekhiqiza ukukhathazeka okwengeziwe. Ungachitha ubusuku bonke wenza lokhu bese uvuka ungenasiqiniseko ncamashi njengoba ubunjalo, kuphela ukhathele kakhulu.
Iqiniso elithulile, elinzima elingaphansi kokukhathazeka okungapheli yileli: ezingeni elithile ufuna isiqinisekiso impilo engeke iyinike. Umsebenzi akukhona ukuthola isiqinisekiso. Kungukuba ngcono ekuphileni ngaphandle kwaso.
Yinto exakayo ukuyilwela, futhi iphambene nayo yonke imizwa engqondo ekhathazekile enayo. Ingqondo iqhubeka igcizelela ukuthi uma imane icabanga isikhashana eside, ingakhiya ikusasa. Ayikwazi, futhi ingxenye ethile yakho isivele iyazi ukuthi ayikwazi, yingakho ukukhathazeka okufanayo kubuya kusasa noma ngabe uzixazulule ngokuphelele kangakanani namuhla ebusuku. Isiqiniseko besingekho ohlwini. Ukukhetha okuphambi kwakho bekulokhu kuphakathi kokukhathazeka ngokungaziwa nokwenza uhlobo lokuthula nakho. Yikho kunye kuphela kwalezo okutholakalayo ngempela.
Yini esiza ngempela
Akukho kulokhu okusho ukuthi ungamane unqume ukuyeka. Ukutshela okhathazekayo ukuba ayeke ukukhathazeka kufana nokutshela umuntu ukuba ayeke ukuzwa ingoma ebambeke ekhanda lakhe. Ongakwenza ukushintsha ubudlelwane bakho nokukhathazeka, futhi ulambise umjikelezo kancane. Izinto ezimbalwa ezisiza ngempela:
- Hlukanisa ukukhathazeka kube izinqwaba ezimbili. Uma ukukhathazeka kuvela, buza umbuzo owodwa: ingabe lena inkinga engingenza okuthile ngayo manje, noma ukwesaba engingeke ngenze lutho ngakho? Uma kuluhlobo lokuqala, yenza isinyathelo esilandelayo esincane bese uyekela okusele kuhambe. Uma kuluhlobo lwesibili, akukho senzo okumele usithathe. Isinyathelo esiqotho ukukuqaphela lokho bese uphendulela ukunaka kwakho kwenye indawo, ngisho noma kuzwakala kungenasibopho.
- Nika ukukhathazeka isikhathi esibekiwe. Lokhu kuzwakala kuxaka futhi kusebenza kangcono kunokulindelekile. Khetha imizuzu eyishumi nanhlanu noma engamashumi amabili emisiwe nsuku zonke, isikhathi nendawo efanayo, ukubize isikhathi sakho sokukhathazeka. Uma ukukhathazeka kuvela ngaphandle kwaleso sikhathi, kubhale phansi bese uzitshela ukuthi uzokuthola ngaleso sikhathi. Iningi lokukhathazeka lilahlekelwa ukuphuthuma kwalo ngesikhathi lokho kufika. Kufundisa ingqondo yakho ukuthi ukukhathazeka kuzozwiwa, kodwa hhayi njalo. Leli ithuluzi elivamile ku-cognitive behavioral therapy.
- Qeda umcabango esikhundleni sokuwubalekela. Uma ukwesaba kuqhubeka kuzungeza, sivame ukuzama ukukususa, okumane kukwenze kungqongqoze kakhulu. Ngezinye izikhathi okuphambene kuyasiza. Landela ukukhathazeka kuze kuphele. Uma okubi kakhulu kwenzeka ngempela, kuthiwani? Bese kuthiwani? Uma kudlaliswe ngokugcwele, izinhlekelele eziningi ziyancipha, ngoba uzithola inguqulo yakho ngakolunye uhlangothi lwazo, ubhekana. Uthola ukuthi ungasinda. Yileyo into imvamisa ukukhathazeka obekukufihlela yona.
- Phuma ekhanda lakho ungene ezinzwaneni zakho. Ukukhathazeka kuhlala olimini nasekusaseni okucatshangelwayo. Umzimba wakho uphila manje kuphela. Ukuphefumulela phandle kancane, amanzi abandayo ezihlakaleni zakho, ukuqamba izinto ezinhlanu ongazibona egumbini, ukuhamba lapho ubuka ngempela izinyawo zakho. Lokhu akukulungisi inkinga. Kuphazamisa umjikelezo isikhathi eside ngokwanele ukuze injini yehle.
- Jwayela ukuvumela ukungabi nesiqiniseko okuncane kume. Njengoba ukungakwazi ukubekezelela ukungabi nesiqiniseko kunguphethiloli, ikhambi liphambene nombono ojwayelekile: ngamabomu shiya izinto ezincane zingaxazululiwe. Thumela umlayezo ungawufundi izikhathi ezine. Ungaphinde uhlole isibikezelo sesimo sezulu. Zivumele ungazi, ngamabomu, ngezindlela ezingenangozi enkulu. Wakha ukubekezela, ngendlela obungakha ngayo noma yiwaphi amandla, ngokuphakamisa okuncane ngaphezu kwalokho okukhululekile.
Qaphela ukuthi akukho kulezi okuthembisa ukuthi ukukhathazeka kuzonyamalala. Kuqonda okuthile okuqotho kakhulu nokufinyeleleka kakhulu: ukwehlisa izinga ngokwanele ukuze uphile impilo yakho yangempela ngenkathi ukungabi nesiqiniseko kuhlezi lapho, kungaxazululiwe, ngendlela ukungabi nesiqiniseko okuzohlala kunjalo.
Uma ukukhathazeka sekuyekile ukuba okuvamile
Ukukhathazeka okuvamile kuyafika kuhambe ngokwezimo. Kuyakhuphuka ngaphambi kwesonto elinzima kuzole emva. Uhlobo olufanele ukuluyisa kuchwepheshe uhlobo olungeke lucishe. Izinhlangano zezempilo zichaza iphethini okumele uyiqaphele: ukukhathazeka okunzima ukukulawula, okwenzeka izinsuku eziningi izinyanga ngokulandelana, okuzwakala kungalingani nanoma yini ekuvusile, futhi kuqala ukukubiza ubuthongo, ukugxila, isifiso sakho sokudla, noma isineke sakho nabantu obathandayo. Uma ukukhathazeka okuqhubekayo kuqala ukuphazamisa impilo yansuku zonke, lokho uphawu lokukhuluma nomuntu.
Uma noma yini kulokho izwakala njengezinyanga zakho ezimbalwa zokugcina, sicela ungakufundi njengephutha lobuntu noma into yokuqhubeka nayo wedwa. Ukukhathazeka okujwayelekile kuvamile, kuqondwa kahle, futhi kusabela ekwelashweni, kokubili ukwelashwa ngokukhuluma futhi, uma kufaneleka, imithi. Udokotela wokunakekelwa okuyisisekelo umnyango wokuqala omuhle ngokuphelele. Kunjalo nodokotela wengqondo. Ukufinyelela akukhona ukuvuma ukuthi ukukhathazeka kunqobile. Kungukunika ingxenye yomthwalo kumuntu oqeqeshelwe ukuwuthwala nawe.
Ukukhathazeka cishe kuzohlala kuyingxenye yokuba umuntu okhathalela izinto. Umgomo bewungekho ukukuthulisa ngokuphelele. Kungukuyeka ukukuvumela kubuse yonke indlu, ukuze ingxenye yakho ephila esikhathini samanje, ingxenye ekhona ngempela kulolu Lwesibili oluvamile lapho kungekho okungalungile, ithole ukubuyela phambili.
Imithombo
- National Institute of Mental Health, Generalized Anxiety Disorder: What You Need to Know
- Cleveland Clinic, Generalized Anxiety Disorder (GAD): Symptoms & Treatment
- Clinical Psychology Review (PMC), Worry and Generalized Anxiety Disorder: A Review and Theoretical Synthesis of Evidence on Nature, Etiology, Mechanisms, and Treatment
- Psychology Tools, Intolerance of Uncertainty