Ukuthi yini i-Agoraphobia? Izimpawu, Izimbangela, & Ukwelashwa

Ukuthi yini i-Agoraphobia?

I-Agoraphobia uhlobo lokwesaba okukhulu lapho uzizwa khona ukwesaba okukhulu ngokuba ezindaweni noma ezimweni lapho kungaba nzima khona ukubalekela noma ukungabi khona usizo ngesikhathi sohlaselelo lokukhathazeka. Kunokuba nje ukwesaba izindawo ezingaphandle, naphezu kwalokho igama lisho.

Lesi simo sikhula lapho ubuchopho bakho buqala ukuhlanganisa izindawo ezithile noma izimo nobungozi, ngisho noma zingekho emngciphekweni. Ingqondo yakho yenza impendulo yokuvikela ezwakala iyinyani futhi inqoba kakhulu. Abantu abaningi abane-agoraphobia bakhathazeka ngokuba nohlaselelo lokukhathazeka ezindaweni zomphakathi, ukubanjwa, noma ukungakwazi ukufinyelela ekuphileni ngokushesha.

Ukwesaba kuvame ukugxila ezimweni ezithile ezifana nezindawo eziqongelelene, ukuhamba komphakathi, noma ngisho nokushiya ikhaya lakho. Ngokuhamba kwesikhathi, ungaqala ukugwema izimo eziningi ukuvimbela leyo mizwa yokukhathazeka. Lokhu akusona ukuba buthakathaka noma ukudlala - yisikhathi sakho esiphilayo esizama ukukuvikela, ngisho noma isivikelo ayidingiwe.

Ziyini izimpawu ze-Agoraphobia?

Izimpawu ze-Agoraphobia ngokuvamile ziwela ezinhlotsheni ezimbili eziyinhloko: ukwesaba okukhulu ozizwa kukho kanye nemiphumela yomzimba umzimba wakho uyikhiqiza. Lezi zimpawu zingaba kusukela ekuzweleni okuncane kuya ekukhathazekeni okukhulu okubonakala sengathi kuyimozulu yomzimba.

Izimpawu zengqondo nezomzwelo ongazihlangabezana nazo zihlanganisa:

• Ukwesaba okukhulu kokubanjwa noma ukungakwazi ukubalekela
• Ukukhathazeka ngokuba nohlaselelo lokukhathazeka obala
• Ukwesaba ukuhlazeka noma ukulahlekelwa ukulawula
• Ukuzizwa uhlukene neqiniso noma wena
• Ukukhathazeka okukhulu ngezimo zesikhathi esizayo
• Ukwesaba ukuba wedwa ezindaweni ezithile
• Ukugwema imihlangano yomphakathi noma imicimbi yomphakathi

Umzimba wakho ungase uphendule ngezimpawu zomzimba ezingase zibe yizinto ezisabekayo:

• Ukushushumbisa kwenhliziyo noma ukucindezeleka kwesifuba
• Ukuqina komoya noma ukuzizwa sengathi awukwazi ukuphefumula
• Ukubila, ukuthuthumela, noma ukuzamazama
• Ukuphefumula noma ukuphazamiseka kwesisu
• Ukukhungatheka noma ukuzizwa uya ngokungazi
• Ukuqhuma okushisa noma okubanda
• Ukuqina kwemisipha noma izikhathi zikhanda

Kwezinye izikhathi, abanye abantu baba nezimpawu ezinzima kakhulu njengokulahleka kwemizamo yekhumbula okwesikhashana, ukuzizwa behlukene ngokuphelele nezindawo ezingqongile, noma izimpawu zomzimba ezinzima kangangokuthi zifana nokuhlaselwa yinhliziyo. Lezi zikhathi zingaba yizinto ezesabekayo kodwa azinawo ubungozi empilweni yakho.

Khumbula ukuthi wonke umuntu uhlangabezana ne-agoraphobia ngendlela ehlukile. Izimpawu zakho zingaba zingandile futhi ziphatheke kalula, noma zingathinta impilo yakho yansuku zonke kakhulu. Kokubili okuhlangenwe nakho kuyavumeleka futhi kuphatheka.

Imiphi imihlobo ye-Agoraphobia?

I-Agoraphobia ngokuvamile ivela ngezindlela ezimbili eziyinhloko, nokuqonda ukuthi yiluphi uhlobo oluhlangabezana nalo kungasiza ekuqondiseni indlela yakho yokwelashwa. Ukwahlukana kuncike kakhulu ekutheni na uhlangabezana nokuhlaselwa ukukhathazeka.

I-Agoraphobia enesifo sokuhlaselwa ukukhathazeka yilona uhlobo oluvamile. Lapha, uhlangabezana nokwesaba kwe-agoraphobia nokuhlaselwa ukukhathazeka - izikhathi eziqubukele phezulu zokwesaba okukhulu okuqeda ngemizuzu embalwa. Ungathuthukisa i-agoraphobia ngoba wesaba ukuhlaselwa okunye ukukhathazeka ezindaweni zomphakathi lapho usizo lungatholakali khona.

I-Agoraphobia ngaphandle kwesifo sokuhlaselwa ukukhathazeka ayivamile kodwa inenkinga efanayo. Kulesi simo, unesaba elifanayo lokubanjwa noma ukungakwazi ukubaleka, kodwa awuhlangabezani nokuhlaselwa okuphelele ukukhathazeka. Esikhundleni salokho, ungesaba ezinye izimpawu ezingakhululekisi njengokuphulukana nokulawula kwesisu sakho, ukuwa, noma ukuzizwa uhlanya kakhulu.

Abanye ochwepheshe bezempilo yengqondo nabo bayabona izindlela ezihlukahlukene ezikhona ngaphakathi kwe-agoraphobia. Ungase uzizwe ukhononda kuphela ezimweni ezithile kakhulu njengezibhuloho noma ama-elevators, kanti abanye bazizwa bekhononda ezindaweni eziningi zomphakathi. Ubukhulu bungashintsha futhi - abanye abantu bangase bakwazi ukusebenza ngokusekelwa, kanti abanye baba abagxilile ekhaya.

Iyini imbangela ye-Agoraphobia?

I-Agoraphobia ayinazimbangela ezihlukile, kodwa ithuthukiswa yihlanganisela yezinto ezisebenza ndawonye ebuchosheni bakho nakwezinto ezikwenzekele ekuphileni. Ukuqonda lezi zimbangela kungakusiza uzizwe ungedwa kancane futhi unethemba ngokubuyiselwa impilo.

Ikhemikhali yengqondo idlala indima ebalulekile ekuthuthukiseni kwe-agoraphobia. Ubuchopho bakho bunezinhlanganisela zemvelo ebizwa ngokuthi yi-neurotransmitters ezisiza ekulawuleni isimo sengqondo nokukhathazeka. Uma lezi zingalingani - ikakhulukazi i-serotonin, i-GABA, ne-norepinephrine - ungase ube nomuzwa wokukhathazeka nokwesaba.

I-Genetics ingakwenza ube sengozini yokuthuthukisa i-agoraphobia. Uma izifo zokukhathazeka zikhona emndenini wakho, ungase uzuze uhlelo lwezinzwa oluphendula kakhulu ekuhluphekeni. Kodwa-ke, ukuba naleli thuba le-genetic akusho ukuthi uzokuthuthukisa ngokuqinisekile i-agoraphobia - kusho nje ukuthi ungase ube nomuzwa wokuthi uqaphele izinto ezibangela ukukhathazeka.

Izinto ezikwenzekele ekuphileni zivame ukuba yimbangela eqala i-agoraphobia. Lezi zinto zingafaka:

• Ukuba nokuhlaselwa kokukhathazeka endaweni yomphakathi
• Ukuhlupheka noma izehlakalo ezinzima kakhulu
• Ukudlula ezinguqukweni ezinkulu zokuphila njengokuhlukana noma ukulahlekelwa umsebenzi
• Ukuba nesifo esinzima noma isimo esiphuthumayo sezokwelapha
• Ukulahlekelwa umuntu oseduze nawe
• Ukuba engozini noma enhlekeleleni yemvelo

Amaphethini akho okufunda nawo anegalelo ekukhuleni kwesifo se-agoraphobia. Uma ufunde ukuhlanganisa izindawo ezithile neingozi - ngisho noma kungalungile - ubuchopho bakho bungase buqale ukugwema lezo zindawo ukuze bukuvikele. Lokhu kuyiqondo lakho lizama ukukukhuza, kodwa ngezinye izikhathi isivikelo iba yinkinga.

Kwezinye izikhathi ezingavamile, i-agoraphobia ingakhula ezimweni zezokwelapha ezibangela ukukhungatheka, izinkinga zokuphefumula, noma izinkinga zesigqi sohlangothi lwenhliziyo. Imithi ethile, ukusetshenziswa kwezinto ezithile, noma ukukhipha nawo angabangela izimpawu ze-agoraphobic. Lezi zizathu zokwenyama azivamile kodwa kubalulekile ukuziqeda ngudokotela wakho.

Nini kufanele ubone udokotela nge-Agoraphobia?

Kufanele ucabangele ukuxhumana nomhlinzeki wezempilo uma i-agoraphobia iqala ukuphazamisa impilo yakho yansuku zonke noma ikubangela ukucindezeleka okukhulu. Ukuthola usizo ngokushesha kuvame ukubangela imiphumela emihle futhi kuvimba isimo ukuba lingabi likhawulelwe kakhulu.

Qinisani ukuhlela i-aphoyintimenti uma ugwema izindawo noma imisebenzi owayujabulela, noma uma uthola izimemo zokuxhumana ngenxa yokukhathazeka. Uma ukwesaba kuqala ukwenzela izinqumo esikhundleni sakho sokuzenzela izinqumo, sekufanele uthole ukwesekwa.

Kufanele ufuna ukunakekelwa kwezokwelapha ngokushesha uma uhlangabezana nobuhlungu obusengqabeni, ubunzima bokuphumula, noma izimpawu ezizwakala njengokuhlukunyezwa kwenhliziyo phakathi kwesigameko sokukhathazeka. Nakuba lokhu kuvame ukuba yizimpawu zokukhathazeka, kuhlale kungcono ukuba uphephile futhi uqede noma yiziphi izimo eziphuthumayo zezokwelapha.

Cabanga ukuxhumana ngokushesha kunokuba kamuva uma uqaphela ukuthi uyahlukaniswa ngokwanda, uma amalungu omndeni ebonisa ukukhathazeka ngezindlela zakho zokugwema, noma uma usebenzisa utshwala noma ezinye izinto ukuze ubhekane nokukhathazeka kwakho. Ukungenelela kwangaphambi kwesikhathi kungavimbela i-agoraphobia ukuba ingabi nzima kakhulu.

Ungalindi ukuthi uhlale ekhaya ngokuphelele ngaphambi kokufuna usizo. Ochwepheshe bezempilo yengqondo banamathuluzi amaningi asebenzayo okuzokusiza uphinde uthole inkululeko nethemba lakho, kungakhathaliseki ukuthi izimpawu zakho zinzima kangakanani njengamanje.

Yiziphi izimbangela zengozi ze-Agoraphobia?

Izinto eziningi zingandisa amathuba akho okuba ne-agoraphobia, nakuba ukuba nalezi zimbangela zengozi akusho ukuthi uzoba naleyo simo. Ukuziqonda kungakusiza ubone ukuthi ungase ube sengozini futhi uthathe izinyathelo zokuvikela.

Ubudala nobulili kudlala indima engozini ye-agoraphobia. Le simo ivame ukuqala ebudaleni obukhulu kuya ekuqaleni kwama- thirties, nakuba ingabonakala kunoma yiliphi iminyaka. Abafazi banethuba elingaphezulu kabili kunamadoda lokuba ne-agoraphobia, mhlawumbe ngenxa yezinto ezahlukene ze-hormonal nezinto zokuxhumana.

Umlando wakho wezempilo yengqondo uthinta kakhulu ingozi yakho. Ukuba nezinye izifo zokukhathazeka, ukucindezeleka, noma isifo sokuhlazeka kukwenza kube lula ukuthi ube ne-agoraphobia. Uma uke waba nokulimala, ukuxhashazwa, noma ukunakekelwa okungafanele, ikakhulukazi ebuntwaneni, ungase ube sengozini enkulu.

Izinto zomndeni nezofuzo zingandisa ubuthakathaka bakho:

• Ukuba nezihlobo eziseduze ezinezifo zokukhathazeka noma i-agoraphobia
• Ukukhula emndenini owayevikelwe kakhulu noma okhathazekile
• Ukuba nabazali ababonisa ukuziphepha
• Ukudla ifuzo lesistimu yezinzwa ezinzima kakhulu

Izimo zokuphila namava nawo angandisa ingozi yakho:

• Ukuhlangana nemicimbi ebalulekile yokuphila ecindezelayo
• Ukuba nezimo zezokwelapha ezingapheli
• Ukubhekana nezinkinga zokusebenzisa izidakamizwa
• Ukuphila ekuhlukaniseni komphakathi
• Ukuba nezinsizakalo zokusekela zomphakathi ezikhawulelwe
• Ukubhekana nokucindezeleka kwezezimali noma ukungazinzi kwemisebenzi

Ezimweni ezingavamile, izimo ezithile zezokwelapha njengengxaki zezindlebe zangaphakathi, izimo zenhliziyo, noma izifo ze-thyroid zingandisa ingozi ye-agoraphobia ngokubangela izimpawu zokwenyama ezifana nokuhlazeka.

Khumbula ukuthi ukuba nezici ezingozi akusho ukuthi uyaqondene nokukhula kwe-agoraphobia. Abantu abaningi abanazo izici eziningi ezingozi abazange bakhule ngalesi simo, kanti abanye abanazo izici ezimbalwa ezingozi bayakukhula. Lezi zici zisiza nje ekuqondeni ukuthi ubani ongazuza ezindleleni zokuvikela ezingaphambili.

Ziyini izinhlanganisela ezingaba khona ze-Agoraphobia?

I-Agoraphobia ingabangela izinhlanganisela eziningi ezihlasela izindawo ezahlukene zokuphila kwakho, kodwa ukuqonda lezi zinkinga ezingaba khona kungakusiza ukuthi uzibone ngokushesha bese ufuna usizo olufanele. Izinkinga eziningi zingavikeleka noma zitholwe ngokusekelwa okuhle.

Ukuzihlukanisa nabantu ngokuvamile kuba yinkinga ebaluleke kakhulu. Njengoba ugwema izindawo nezimo eziningi, ungase uthole ukuthi uphuthelwa yimihlangano ebalulekile yomndeni, ulahlekelwe ubuhlobo nabangane, noma wenqabe amathuba emisebenzi. Lolu kuzihlukanisa kungadala izingqikithi lapho uzizwa ukhathazekile ngezimo zomphakathi ngoba awusebenzi kahle.

Impilo yakho yomsebenzi noma yesikole ingase ihlupheke uma i-agoraphobia ikwenza kube nzima ukuhamba, ukuya emihlanganweni, noma ukuhlanganyela emisebenzini edingekayo. Abanye abantu bathola ukuthi bangasebenza ekhaya kuphela noma badinga ukulungiswa okukhethekile, kanti abanye bangase badinge ukuthatha isikhathi eside ngesikhathi sezigameko ezinkulu.

Ukuhlupheka kwengqondo kungase kuqhubeke kanye ne-agoraphobia:

• Ukudideka ngokuziva uvaleleke noma unqunywe
• Ezinye izifo zokukhathazeka noma izifo zokwesaba
• Ukuzithemba okuphansi nezinkinga zokuzethemba
• Ukuzizwa ungenathemba ngekusasa
• I-Panic disorder iba nzima kakhulu

Impilo yakho yomzimba ingase ithonyeke uma i-agoraphobia ikuvimbela ekuthola ukunakekelwa kwezokwelapha, ukuzivocavoca, noma ukugcina amasiko aphile.

Kwezinye izimo ezingavamile kodwa ezingathi sína, abanye abantu bathuthukisa i-agoraphobia ephelele lapho bengasakwazi khona ukushiya imizi yabo nhlobo. Lokhu kungabangela ukuthembela kwabanye ngezidingo eziyisisekelo njengokuthenga imikhiqizo noma ukunakekelwa kwezokwelapha. Abanye abantu bangase baphendukele e-alokholi noma ezinye izinto ukuze babhekane nokukhathazeka kwabo, okudala ubungozi obongeziwe kwezempilo.

Ubunzima bezimali bungavela uma i-agoraphobia ithonya ikhono lakho lokusebenza, idinga ukwelashwa okuningi, noma iholele ekuthembeleni kwabanye. Noma kunjalo, izindlela eziningi zokwelapha ezisebenzayo zihlanganiswe yinshurensi, futhi izinto ezisiza zivame ukuba khona.

Izindaba ezinhle ukuthi ngokwelashwa okufanele, iningi lalezi zinkinga lingathintelwa noma lilungiswe. Ukululama kunokwenzeka, futhi abantu abaningi abane-agoraphobia bayaqhubeka bephila impilo egcwele, esebenzayo.

Iyini indlela yokuvimbela i-Agoraphobia?

Nakuba ungakwazi ukuvimbela ngokuphelele i-agoraphobia, ikakhulukazi uma unezici eziyingozi zezofuzo, kunezindlela eziningana ezinganciphisa kakhulu ingozi yakho noma ukuvimbela izimpawu ezilula ezingabi nzima kakhulu. Cabanga ngokuvikela njengokwakha ukumelana empilweni yakho yengqondo.

Ukuphatha ukucindezeleka ngokuphumelelayo kuhlala njengelinye lamaqhinga akho amahle kakhulu okuzivikela ekukhuleni kwe-agoraphobia. Ukufunda amasu okubhekana nezimo ezempilo njengokuphefumula okujulile, ukuzivocavoca njalo, nokuqaphela kungasiza isimiso sakho sezinzwa sihlale siqondile lapho kunzima.

Ukukwakha ubuhlobo obuqinile bomphakathi nezinsizakalo zokusekela kudala isivikelo ekuhlaselweni kwezifo zokukhathazeka. Gcina ubuhlobo nabantu bakubo nabangane, joyina amaqembu omphakathi akukhangayo, futhi ungangabazi ukufuna usizo lapho uhlupheka. Ukusekelwa komphakathi kusiza ukuvimbela ukuhlukaniswa okungenza ukwesaba kwe-agoraphobia kube kubi kakhulu.

Uma ubona izimpawu zokukhathazeka kwasekuqaleni, zibheke ngokushesha kunokulindela ukuthi ziyophela zodwa. Ukungenelela kwasekuqaleni ngokwelulekwa noma amasu okuphatha ukucindezeleka kungavimbela ukukhathazeka ukuba kungabi i-agoraphobia. Ungalindi kuze kube yilapho ukuziphepha kuqina.

Izici zokuphila ezisekela ukuvimbela zihlanganisa:

• Ukuzivocavoca njalo ukuze kunciphise amazinga okukhathazeka jikelele
• Ukugcina amashejuli okulala ahlala njalo
• Ukulinganisela ukusetshenziswa kwekhafeyin ne-alcholi
• Ukuqeqesha amasu okuphumula njalo
• Ukudla ukudla okulinganiselayo ukuze kusekele impilo yengqondo
• Ukugwema izidakamizwa zokuzilibazisa ezingabangela ukukhathazeka

Uma unazo izici ezingozi njengomlando womndeni wokukhathazeka noma ukuhlaselwa okungalindelekile kwangaphambili, cabanga ukusebenza nochwepheshe wezempilo yengqondo ngokuvimbela. Bangakufundisa amakhono okumelana futhi bakusize ukubona izimpawu zokuqala zokuqala ngaphambi kokuthi i-agoraphobia ithuthuke.

Ukufunda ngokukhathazeka nokuhlaselwa okungalindelekile kungasiza futhi ekunciphiseni i-agoraphobia. Ukuqonda ukuthi ukuhlaselwa okungalindelekile, nakuba kungajabulisi, akubiyingozi kunganciphisa ukwesaba okuholela kaningi ekuziphepheni. Ulwazi lukunika amandla ukuba uphendule ekukhathazekeni ngethemba kunokwesaba.

I-Agoraphobia ihlonishwa kanjani?

Ukuxilongwa kwe-agoraphobia kuhilela ukuhlolwa okuphelele nguchwepheshe wezempilo yengqondo ozozwa okuhlangenwe nakho kwakho futhi ahlole izimpawu zakho ngokumelene nemithetho ethile. Ayikho i-test eyodwa ye-agoraphobia, kodwa inqubo yokuxilonga ilula futhi yenzelwe ukuqonda isimo sakho esiyingqayizivele.

Udokotela wakho noma umhlinzeki wezempilo yengqondo uzoqala ngokubuza imibuzo eningiliziwe mayelana nezimpawu zakho, ukuthi zaqala nini, nokuthi zikuthinta kanjani impilo yakho yansuku zonke. Bazofuna ukwazi ngezimo ezithile ezibangela ukukhathazeka kwakho nanoma yikuphi ukuziphepha okuthuthukile. Yiba eqotho ngokuhlangenwe nakho kwakho - lolu lwazi lubasiza ukuba banikeze ukunakekelwa okuhle kakhulu.

Izimpawu zokuxilongwa kwe-agoraphobia zihlanganisa ukuba nokwesaba okukhulu noma ukukhathazeka ngezimo ezimbili noma ngaphezulu kulezi iinyanga eziyisithupha noma ngaphezulu:

• Ukusebenzisa ukuthutha komphakathi njengebhasi, iziqhumane, noma izindiza
• Ukuba ezindaweni ezingaphandle njengezindawo zokupaka noma amabhuloho
• Ukuba ezindaweni ezivaliwe njengezitolo noma imidlalo
• Ukuma emizileni noma ukuba phakathi kwesixuku
• Ukuba ngaphandle kwendlu yakho wedwa

Umhlinzeki wakho uzophinde ahlole ukuthi uyakugwema yini lezi zimo, udinga yini umngane ukuze abhekane nazo, noma uzithwala yini ngokucindezeleka okukhulu. Bazobona ukuthi izimpawu zakho azichaziwe kangcono yini enye isimo sezokwelapha noma isifo sengqondo.

Ukuhlolwa komzimba kungase kunconywe ukuze kuvinjwe izimo zezokwelapha ezingalingisa izimpawu ze-agoraphobia. Udokotela wakho angahlola inhliziyo yakho, umsebenzi we-thyroid, noma indlebe yangaphakathi uma izimpawu zakho zihlanganisa ukukhungatheka noma ubuhlungu esifubeni. Lokhu kusiza ukuqinisekisa ukuthi uthola ukwelashwa okulungile.

Kweminye imicimbi, umhlinzeki wakho angasebenzisa imibuzo ehlanganisiwe noma izikali zokulinganisa ukuze aqonde kangcono ububi bezimpawu zakho futhi alandelele intuthuko yakho ngokuhamba kwesikhathi. Lezi zithuluzi zisiza ukudala isithombe esicacile sokuthi i-agoraphobia ikuthinta kanjani impilo yakho.

Khumbula ukuthi ukufuna ukuxilongwa kuyisinyathelo esiqotho sokuzizwa kangcono. Ochwepheshe bezempilo yengqondo bayeqeqeshwe ukuba baqonde futhi bangabi nakho ukwahlulela, futhi bakhona ukuze bakusize ubuyisele inkululeko yakho nethemba.

Iyini ukwelashwa kwe-Agoraphobia?

I-Agoraphobia iyakwelashwa kakhulu, futhi abantu abaningi babona intuthuko enkulu ngokuhlanganiswa okulungile kwezindlela zokwelapha. Ukwelashwa kugxila ekusikweni ukuthi uqale ubhekane nokwesaba kwakho ngenkathi wakha ukuzethemba namakhono okumelana. Ukubuyiselwa empilweni kunokwenzeka, ngisho noma izimpawu zakho zizizwa zikhulu kakhulu njengamanje.

Ukwelashwa ngokuziphatha okuqondakalayo (CBT) kubhekwa njengendlela engcono kakhulu yokwelapha ukwesaba ukuba endaweni ebanzi. Lolu hlobo lokwelapha luyakusiza ukuthi ubone futhi uguqule izindlela zokucinga ezikhuthaza ukukhathazeka kwakho. Uzofunda ukuqaphela ukuthi ingqondo yakho ibikezela yini ingozi engapheki khona futhi uthuthukise izindlela zokucinga ezingalingani, ezingokoqobo ngezimo.

Ukwelashwa kokubekwa, okuvamise ukuba yingxenye ye-CBT, kuhilela ukubhekana kancane kancane nezimo oziye wazigwema. Udokotela wakho uzokusiza ukuba udale uhlelo lwenyathelo ngenyatelo oluqala ngezimo ezingalwimi kakhulu bese luya ezinzima kakhulu. Lo mkhuba ukusiza ubuchopho bakho ukuba bufunde ukuthi lezi zimo ziphephile impela.

Imithi ingaba usizo kakhulu, ikakhulukazi uma ihlanganiswa nokwelashwa. Udokotela wakho angakuncoma:

• Imithi yokulwa nokucindezeleka efana ne-SSRIs noma i-SNRIs yokuphathwa kwesikhathi eside
• Imithi yokulwa nokukhathazeka ukuze kuphepheke isikhathi esifushane ngesikhathi sezigameko ezinkulu
• I-Beta-blockers ukulawula izimpawu zomzimba ezifana nokushaya kwenhliziyo okusheshayo
• Imithi emisha evunyelwe ngokukhethekile ukwelapha izifo zokukhathazeka

Amakhono okuphumula nokulawula ayingxenye ebalulekile yokwelashwa. Uzofunda amakhono asebenzayo afana nokuzivocavoca kokuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, namaqhinga okuqaphela ongawasebenzisa lapho ukukhathazeka kuqala. Lezi zithuluzi zikusiza uzizwe ulawula kakhulu izimpawu zakho.

Amaqembu wokusekela, noma ngabe angokoqobo noma ku-inthanethi, anganikeza ukukhuthazwa okuyigugu nezeluleko eziwusizo kwabanye abaqonda lokho okukudlulayo. Ukwabelana ngamava nabantu ababhekene nezinselele ezifanayo kunganciphisa imizwa yokungabi nabantu nokuhlupheka.

Ezimweni ezingavamile lapho ukwesaba ukuba endaweni ebanzi kunzima khona futhi ukwelashwa okunye kungasizanga, izinhlelo ezinzima noma ukwelashwa okuhlala endlini kungase kunconywe. Lezi zinhlelo zinikeza ukunakekelwa okuhleliwe, okuhleliwe endaweni yokusekela.

Ubude bekwelapha buyahlukahluka kumuntu ngamuntu, kodwa abantu abaningi baqala ukuzizwa bekhuluphuke phakathi nezinyanga ezimbalwa zokwelashwa okuqhubekayo. Khumbula ukuthi ukululama akuhlali kulungile - ungaba nezinkinga, futhi lokho kuyinto evamile futhi ingxenye yenqubo yokwelapha.

Ungayiphatha kanjani i-Agoraphobia ekhaya?

Ukuphatha i-agoraphobia ekhaya kuhilela ukwakha ithuluzi leziqondiso ezikusiza ukuba ubhekane nezimpawu bese wandise kancane kancane indawo yakho yokududuzeka. Lezi zindlela zisebenza kangcono kanye nokwelashwa kwezokwelapha, kodwa zingakunika impumuzo enkulu namandla empilweni yakho yansuku zonke.

Ukuzivocavoca kokuphefumula kuwumugqa wakho wokuqala wokuzikhusela ekukhathazeni. Uma uzizwa uqala ukwesaba, zama indlela ye-4-7-8: phefumula isikhathi esingu-4, ugcine isikhathi esingu-7, bese uphuma isikhathi esingu-8. Lokhu kuqalisa impendulo yomzimba wakho yokupumula futhi kungavimba ukukhathazeka ukuba luqhubeke lube yisigameko sokwesaba okugcwele.

Ukwenza uhlelo lokuvikela kukusiza uzizwe uqiniseke kakhulu ngokuphuma. Thola abantu abaphephile ongabashaya ucingo, uhlele izindlela zokubalekela ezindaweni ozihambela, futhi uthwale izinto zokududuza njengamanzi, imithi, noma into encane ekwenza uzizwe uphephile. Ukuba nohlelo kunciphisa ukwesaba ukubanjwa noma ukungabi namandla.

Ukuvezwa okuqhubekayo okuzivocavoca ongenza ngokwakho kuhlanganisa:

• Ukuqala ngokubuka izithombe zezindawo ezenza ukhathazeke
• Ukubuka amavidiyo ezindawo ezihlanganisiwe noma ekuthuthweni komphakathi
• Ukuma ngaphandle komnyango wakho wesango isikhathi esiningi esikhulu
• Ukuhamba uhambo olufushane eduze kwakho
• Ukuvakashela izitolo eziseduze ngezikhathi ezingahlangani
• Ukwandisa kancane kancane ibanga ohamba lona ekhaya

Ukuguqulwa kwesitayela sempilo kunganciphisa kakhulu amazinga akho okukhathazeka okujwayelekile. Ukuzivocavoca okujwayelekile, ngisho nokuhambahamba ekhaya, kusiza ukushisa ama-hormone okucindezeleka. Ukulinganisela ikhofi notshwala kuvimba izinto ezingakhuthaza izimpawu zokukhathazeka. Ukugcina amashejuli okuphumula okujwayelekile kugcina uhlelo lwakho lwezinzwa luzinzile.

Amathekhni yokunakekela ingqondo nokuqina kuyasiza uma uzizwa ungaxhunyiwe noma ukhuluphala. Zama i-5-4-3-2-1 technique: qamba izinto ezi-5 ongazibona, ezi-4 ongazithinta, ezi-3 ongazizwa, ezi-2 ongazinuka, kanye ne-1 ongazilima. Lokhu kuyaletha ukunaka kwakho esikhathini samanje futhi kuphume emicabangweni yokukhathazeka.

Ukukwakha inethiwekhi yokusekela ekhaya kusho ukuhlala uxhumene nabangane nomndeni ngocingo, izingxoxo zevidiyo, noma imidiya yezenhlalo uma ukuxhumana ngobuso nobuso kunzima. Ungazihlukanisi ngokuphelele - ukuxhumana komuntu kubalulekile ekubuyiselweni kwempilo yengqondo.

Ezimweni ezingavamile lapho uvaleleke ngokuphelele ekhaya, gxila ekugcineni amasiko, ukuhlala uxhumene ngokwedijithali, nokusebenza nochwepheshe bezempilo yengqondo abangakunikeza izinsizakalo ze-telehealth. Khumbula ukuthi ngisho nasekhaya, ukubuyiselwa kungenzeka ngokusekelwa okulungile nokwelashwa.

Kufanele ulungiselele kanjani ukubona udokotela wakho?

Ukulungiselela ukubona udokotela wakho kungakusiza ukuthi uthole okuningi ekuhambeleni kwakho futhi kuqinisekise ukuthi umhlinzeki wakho wezempilo uqonda isimo sakho ngokucacile. Ukulungiselela okuhle kuphinde kukusize uzizwe uqinile futhi ulawula ngesikhathi sokuqokwa okungase kuzwakale njengokucindezela.

Qala ngokubhala phansi izimpawu zakho ngokuningiliziwe, kufaka phakathi ukuthi zaqala nini, yini ezibangela, nokuthi zikuthinta kanjani impilo yakho yansuku zonke. Qaphela izimo ezithile ozigwemayo nanoma yiziphi izimpawu zomzimba ozibona. Lo mbhalo ukusiza ukukhumbula imininingwane ebalulekile ngesikhathi sokuqokwa lapho ungase uzizwe uxineke.

Dala uhlu lwezidakamizwa zonke ozithathayo njengamanje, kufaka phakathi izidakamizwa ezingaphezu kokukhokhelwa, izithasiselo, nezinongo zomzimba. Ezinye izinto zingase zisebenzisane nezidakamizwa zokukhathazeka noma zithinte izimpawu zakho, ngakho-ke ulwazi oluphelele lusiza udokotela wakho ukuba enze izinqumo zokwelashwa ezinhle kakhulu.

Lungiselela ukuxoxa ngomlando womndeni wakho wezimo zengqondo, izimbangela ezinkulu zokucindezeleka ekuphileni, nanoma yiziphi izipiliyoni zangaphambili zezehlakalo zokuthukuthela noma ukukhathazeka. Udokotela wakho udinga lolu lwazi lwangaphambili ukuze aqonde izimbangela ezingozi zakho futhi enze uhlelo lokwelapha olufanele.

Bhala phansi imibuzo ofuna ukuyibuza udokotela wakho:

• Ziyini izinketho zokwelapha ezitholakalayo esimweni sami esithile?
• Ukwelashwa kuvame ukuthatha isikhathi esingakanani ukukhombisa imiphumela?
• Yiziphi izingozi ezihlangothini engizolindela ezivela emithi?
• Ngingazilawula kanjani izimpawu phakathi kwamaqembu?
• Ingabe kunokushintsha kwendlela yokuphila okungasiza?
• Kufanele ngifune unakekelo oluphuthumayo nini ngezimpawu zami?

Cabanga ukuthi ulethe umngane othembekile noma ilungu lomndeni ekuhlanganyeleni uma lokho kungakusiza uzizwe ukhululekile. Bangakunika ukwesekwa kokuziphatha futhi bakusize ukukhumbula ulwazi olubalulekile oluxoxwe ngesikhathi sokuvakasha.

Hlela ukuhamba kwakho ekuhlanganyeleni kusengaphambili, ucabange ukuthi iyiphi indlela ezokubangela ukukhathazeka okuncane. Uma ukuhamba ekhaya kuzwakala kukucindezela, buza ngezinketho ze-telehealth - abaninzi abahlinzeki manje banikeza izingxoxo zevidiyo ezingase zibe nemiphumela efanayo ngokuqala kokubonisana.

Zama amasu okuphumula ngaphambi kokubonisana ukuze ulungele uma uzizwa ukhathazekile ngesikhathi sokuvakasha. Khumbula ukuthi ukufuna usizo kuyisibonakaliso samandla, futhi abahlinzeki bezempilo bayeqeqeshwe ukuba baqonde futhi basekele abantu abanezinhlungu zokukhathazeka.

Iyini into ebaluleke kakhulu mayelana ne-Agoraphobia?

Into ebaluleke kakhulu okumele uyiqonde nge-agoraphobia ukuthi iyisimo sezempilo sangempela, esingaphatheka esithinta izigidi zabantu, futhi ukuphulukisa akuyona nje into engenzeka kodwa kungenzeka ngokwelashwa okufanele. Awunamandla, awuyisihlwele, noma awuwedwa kuleli phiko.

Ukufikelwa yi-agoraphobia kwenzeka lapho izindlela zokuzivimbela zobuchopho bakho ziqala ukusebenza kakhulu, kudale ukwesaba izimo ezingabi yingozi ngempela. Lokhu akuyona iphutha lakho, futhi akuvezi ukuhluleka komuntu siqu. Isistimu yakho yezinzwa izama ukukugcina uphephile, kodwa izindlela zokuphepha sezibe ngezinye ezimisa kunokusiza.

Ukwelashwa kusebenza, futhi abantu abaningi babona intuthuko enkulu phakathi nezinyanga zokuqala kokwelashwa. I-Cognitive Behavioral Therapy, ukwelashwa kokubekwa, kanye nezinye izidakamizwa kusize abantu abaningi ukubuyisela impilo yabo kanye nenkululeko. Ikhona ukufumana ukuxuba okulungile kokwelashwa okusebenza esimweni sakho esithile.

Ukuphulukiswa kwenzeka kancane kancane, futhi ukuwohloka kuyizinto ezivamile ekuphulukiseni. Awudingi ukuziphoqa ukunqoba konke ngasikhathi sinye. Izinyathelo ezincane, eziqhubekayo ziyasebenza futhi zihlala isikhathi eside kunokuzama ukubhekana nokwesaba kwakho okukhulu ngokushesha.

Ukusekelwa kwenza umehluko omkhulu ekuphulukiseni. Kungaba ngabaqeqeshi bezempilo yengqondo, umndeni, abangane, noma amaqembu wokusekela, awudingi ukubhekana ne-agoraphobia wedwa. Ukufuna usizo enye yezinto ezinesibindi kakhulu futhi eziphumelelayo ongayenza.

Khumbula ukuthi ukufuna ukwelashwa ngokushesha kuholela emiphumeleni emihle, kodwa akukaze kube sekude kakhulu ukuqala uhambo lwakho lokuphulukiswa. Kungakhathaliseki ukuthi uhlupheke isikhathi esingakanani noma izimpawu zakho zinzima kangakanani, usizo oluphumelelayo luyatholakala, futhi ufanele ukuphila impilo egcwele, enenkululeko.

Imibuzo evame ukubuzwa mayelana ne-Agoraphobia

Ingaphela yodwa yini i-agoraphobia?

Ngenkathi abanye abantu bengase babe nezinkathi lapho izimpawu ze-agoraphobia zabo ziphucuka khona ngaphandle kokwelashwa, le simo asipheli ngokuphelele ngokwalo. Ngaphandle kokungenelela okufanele, i-agoraphobia ivame ukuba sibi ngokuhamba kwesikhathi njengoba ukuziphepha kuqina. Ukwelashwa kwezobuchwepheshe kuthuthukisa kakhulu amathuba akho okuphulukiswa okuphelele futhi kukusiza ukuba uthuthukise amakhono okumelana nawo ahlala njalo okuvimbela ukuphinda ube nezinkinga.

Ingabe i-agoraphobia ifana nokukhathazeka komphakathi?

I-Agoraphobia nokukhathazeka komphakathi kuyizimo ezahlukene, nakuba ngezinye izikhathi zingase zenzeke ndawonye. Ukukhathazeka komphakathi kugxila ekwesabeni ukwahlulelwa noma ukuhlazeka ezimweni zomphakathi, kuyilapho i-agoraphobia igxila ekwesabeni ukubanjwa noma ukungakwazi ukuphunyuka ngesikhathi sezimo ezifana neze-panic. Abantu abane-agoraphobia bangase bagweme izindawo eziqongelelene hhayi ngenxa yokwahlulelwa komphakathi, kodwa ngoba besaba ukuhlasela kwe-panic ngaphandle kwendlela yokuthola usizo noma ukuphunyuka.

Ungaphila yini impilo evamile une-agoraphobia?

Yebo. Ngokwelashwa okulungile, abantu abaningi abane-agoraphobia bangaphila impilo egcwele, esebenzayo futhi balandele imigomo yabo nobuhlobo. Abantu abaningi baphatha ngempumelelo imisebenzi, bagcina ubuhlobo bomphakathi, bahamba, futhi bahlanganyela emisebenzini abayithandayo. Ukwelashwa kusiza ukuba uthuthukise amakhono nokuthembela okudingekayo ukuze uqhubeke nezimo ezazikade zibonakala zingenakwenzeka. Ukululama kungathatha isikhathi, kodwa imisebenzi yempilo evamile iphinde ifinyeleleke.

Kufanele ngenze nini uma nginamahloni e-panic esidlangalaleni?

Uma uhlangabezana nokuhlaselwa kwe-panic esidlangalaleni, khumbula ukuthi kuzodlula futhi awusesingozi. Gxila ekuphefumuleni okucothile, okujulile futhi zama amasu okuqina njengokubiza izinto ezizungezile. Uma kungenzeka, thola indawo ethule ukuze uhlale phansi kuze kube yilapho izimpawu ziphela. Zikhumbuze ukuthi ukuhlaselwa kwe-panic kuvame ukufinyelela epeak phakathi kwemizuzu eyi-10 bese kunciphisa kancane kancane. Ukuba neqembu lokuvikela ngoxhumana nabo ephuthumayo namasu okuqina kungakusiza uzizwe ulungile futhi uqiniseke.

Kuthatha isikhathi esingakanani ukululama e-agoraphobia?

Isikhathi sokuphulukana sihluka kakhulu kuye ngezinto ezinjengokukhulu kokubuthakathaka kwesimptomu, isikhathi sokuhlupheka yi-agoraphobia, ukuzimisela kwakho ekwelapheni, kanye nesistimu yakho yokusekela. Abantu abaningi baqala ukubona ukuthuthuka phakathi kwamasonto angu-6-12 ngokuqala kwelapho, ngokuthuthuka okukhulu okuvamise ukuvela phakathi nezinyanga ezingu-6-12. Noma kunjalo, uhambo lwabo bonke luhlukile. Abanye abantu bayaphulimuka ngokushesha, kanti abanye badinga ukusekelwa isikhathi eside. Okubalulekile ukuthi ukuphulukana kunokwenzeka kungakhathaliseki ukuthi kuthatha isikhathi esingakanani.