Ukuhlupheka Ngokwesaba Ukugula? Izimpawu, Izimbangela, Nokwelashwa

Ukuhlupheka ngokwesaba ukugula kwenzeka lapho uhlale ufikelwa ukukhathazeka ngokuba nesifo esinzima noma ngokuthi uzosabela, ngisho noma ukuhlolwa kwezokwelapha kukhombisa ukuthi uphilile. Lokhu kudlula ukukhathazeka okuvamile ngempilo esikubhekana nako sonke ngezikhathi ezithile.

Ingqondo yakho iyagxila embulungeni yokwesaba impilo yakho, ichaza imizwa yomzimba evamile njengezimpawu zesifo esinzima. Ungase uchithe amahora ucwaninga izimpawu kwi-inthanethi, ufune imibono eminingi yezokwelapha, noma ugweme ukunakekelwa kwezempilo ngokuphelele ngenxa yokwesaba. Lokhu kukhathazeka okuqhubekayo kuchaphazela impilo yakho yansuku zonke, ubuhlobo bakho, kanye nelunge lakho lonke.

Zithini izimpawu zokuhlupheka ngokwesaba ukugula?

Isimpawu esiyinhloko yikukhathazeka okukhulu ngokuba nesifo esinzima noma ngokuthi uzosabela okuphikelela okungenani izinyanga eziyisithupha. Ukwesaba kwakho kuyaqhubeka ngisho noma odokotela beqinisekisa ukuthi uphilile.

Nazi izimpawu eziyinhloko zengqondo nokuziphatha ongaziqaphela:

• Uhlale uhlola umzimba wakho ufuna izimpawu zesifo noma isifo
• Uhlale ucwaninga izimo zezempilo nezimpawu kwi-inthanethi
• Ufuna ukuvakashelwa odokotela noma ukuhlolwa okuphindaphindwayo ukuze uthole ukuqinisekiswa
• Ugwema ukuvakashela odokotela, izibhedlela, noma okuqukethwe okuhlobene nempilo ngenxa yokwesaba
• Uchaza imizwa yomzimba evamile njengezimpawu zesifo esinzima
• Ubuza amalungu omndeni nabangane ngokuphindaphindiwe ukuze uthole ukuqinisekiswa ngempilo yakho
• Uzwela ukukhathazeka noma ukwesaba uma uqaphela noma iyiphi imizwa yomzimba
• Unebunzima bokuhlala ugxile emsebenzini, ubuhlobo, noma imisebenzi yansuku zonke

Ukukhathazeka kwakho kungase kugxile esifweni esithile noma kushintshe phakathi kwezinye izinkinga zezempilo ngokuhamba kwesikhathi. Abanye abantu babaqaphile kakhulu ngayo yonke imizwa yomzimba, kanti abanye bagwema noma yini ehambisana nempilo ngokuphelele.

Yini ebangela ukuhlupheka ngokwesaba ukugula?

Imbangela eqondile ayiqondakali ngokuphelele, kodwa izici eziningi zivame ukusebenzisana ndawonye ukuze kuqalwe le simo. Isistimu yokuxwayisa yengqondo yakho iyasebenza kakhulu lapho iphetha ulwazi oluhlobene nempilo.

Nazi izici eziyinhloko ezinikezela abacwaningi abazibonile:

• Ukuba nezifo zokukhathazeka, ukucindezeleka, noma ukuthambekela kokuphoqelela okuphoqelekile
• Ukubhekana nokulimala kwabantwana, ukuxhashazwa, noma isifo esinzima emndenini wakho
• Ukubhekana nezici ezinkulu zokuphila ezifana nokushonelwa umsebenzi, izinkinga zobuhlobo, noma ukufa komuntu omthandayo
• Ukuba nesifo esinzima ngokwakho esikhathini esidlule, ikakhulukazi ngesikhathi sobuntwana
• Ukukhula namalungu omndeni ayekhathazekile kakhulu ngezinkinga zezempilo
• Ukufana kwezinto ezihlobene nezifo zokukhathazeka emndenini wakho
• Ukuchaza imizwa yomzimba evamile ngenxa yokwanda kokuzwa
• Ukusebenzisa ulwazi oluningi lwezempilo oluvela ezindabeni noma emithonjeni ye-inthanethi

Ngezinye izikhathi ukwesaba okuthile kwezokwelapha noma ingozi yempilo kumuntu oseduze nawe kungase kuqalise ukubonakala. Ingqondo yakho ifunda ukubona imisebenzi yomzimba evamile njengezingozi.

Nini kufanele ubheke udokotela ngokuhlupheka ngokwesaba ukugula?

Kufanele ucabange ngokufuna usizo lochwepheshe lapho ukukhathazeka kwakho ngempilo kuchaphazela impilo yakho yansuku zonke isikhathi esingaphezu kwezinyanga eziyisithupha. Lokhu akuyona into yokukhathazeka okungathi sína lapho uzwa ungaphilile.

Xhumana nomhlinzeki wezempilo uma uqaphela lezi zindlela ekuphileni kwakho. Ukwesaba kwakho kuyaqhubeka naphezu kwemiphumela yokuhlolwa kwezokwelapha evamile nokuqinisekiswa kwodokotela. Ucitha amahora amaningi usuku lonke ucabanga noma ucwaninga ngezinkinga zezempilo.

Ungase futhi uqaphele ukuthi ugwema imisebenzi yomphakathi, imisebenzi yomsebenzi, noma ukunakekelwa kwezokwelapha okubalulekile ngenxa yokukhathazeka kwakho. Abanye abantu bazithola behlale befuna ukuqinisekiswa amalungu omndeni noma benza ukuvakashela odokotela okuphindaphindiwe ngezinkinga ezifanayo.

Ungalindi uma ubuhlobo bakho buhlupheka noma uma uhlushwa ukuhlaselwa kokwesaba okuhlobene nokukhathazeka ngempilo. Ukungenela kwasekuqaleni kungavimbela izimpawu zakho ekuwohlokeni futhi kukusize ubuyisele ukulawula impilo yakho ngokushesha.

Zithini izici ezingozi zokuhlupheka ngokwesaba ukugula?

Ezinye izipiliyoni zokuphila kanye nezici zomuntu siqu zingakwenza ube sengozini yokuthuthukisa le simo. Ukuqonda lezi zici ezingozi kungakusiza uqaphele izindlela futhi ufuna ukwesekwa okufanele.

Izici ezingozi ezibaluleke kakhulu zihlanganisa:

• Ukuba nomlando womndeni wezifo zokukhathazeka noma izimo zempilo yengqondo
• Ukubhekana nesifo esinzima ngesikhathi sobuntwana noma ubusha
• Ukuphila nezimo zezempilo ezingapheli ezidinga ukuqapha okuqhubekayo
• Ukuba nabazali noma abanakeli bokuhlala abavikelekile kakhulu noma abakhathazekile ngempilo
• Ukusebenza kwezokunakekelwa kwezempilo noma ukuba khona njalo kolwazi lwezokwelapha
• Ukubhekana nezinguquko ezinkulu zokuphila ezifana nomshado, ukuhlukana, noma umhlalaphansi
• Ukuba nezindlela zokuphelela noma ukungakwazi ukubekezelela ukungabaza
• Ukuba uzwa kakhulu imizwa yomzimba emzimbeni wakho

Izici ezingavamile kodwa eziphawulekayo zihlanganisa ukuba uhlushwe yingozi yezokwelapha noma ukuxilongwa okungalungile esikhathini esidlule. Abanye abantu bathuthukisa ukukhathazeka ngokugula ngemuva kokulahlekelwa umuntu oseduze nabo ngenxa yesifo esinzima.

Ukuba nezici eziningi ezingozi akusho ukuthi uzokuthuthukisa le simo ngokuqinisekile. Abantu abaningi abanezi zipiliyoni abazithuthukisi ukukhathazeka ngokugula, kanti abanye abanezi zici ezingozi ezimbalwa bayakwenza.

Zithini izinhlanganisela ezingaba khona zokuhlupheka ngokwesaba ukugula?

Uma kungelashwa, ukuhlupheka ngokwesaba ukugula kungachaphazela kakhulu izindawo eziningi zokuphila kwakho. Ukukhathazeka okuqhubekayo nokwesaba kudala umphumela we-ripple ohlanganisa izinto eziningi ngaphezu kokukhathazeka kwakho ngempilo.

Izinhlanganisela ezivamile ongazihlangabezana nazo zihlanganisa:

• Ubuhlobo obuwohlokile namalungu omndeni nabangane ngenxa yokufuna ukuqinisekiswa okuqhubekayo
• Ukwehla kokusebenza komsebenzi noma ukubunzima bokuhlala usebenza
• Ukuzihlukanisa komphakathi nokuhoxa emisebenzini owayuyithanda
• Ukungasebenzi kahle kwezezimali ngenxa yokuvakashela odokotela okukhulu nokuhlolwa okungadingeki
• Ukuthuthukiswa kokucindezeleka, isifo sokwesaba, noma ezinye izimo zokukhathazeka
• Izimpawu zomzimba ezifana nobuhlungu, ukucindezeleka kwemisipha, noma izinkinga zokulala
• Ukugwema ukunakekelwa kwezokwelapha okudingekayo ngenxa yokwesaba ukuthola okuthile okungalungile
• Ukungena engozini yokusebenzisa izidakamizwa njengendlela yokubhekana nokukhathazeka

Abanye abantu bathuthukisa lokho odokotela abakubiza ngokuthi "ukuzulazula kwezokwelapha," behlala bashintsha abahlinzeki bezempilo befuna umuntu ozokwamukela ukukhathazeka kwabo. Lokhu kungase lidelise ukwelashwa okufanele kwempilo yengqondo futhi kuhluphe isimo sezempilo.

Izindaba ezinhle ukuthi ngokwelashwa okufanele, lezi zinhlanganisela zivame ukulungiseka. Abantu abaningi babona ukuthuthuka okukhulu ebuhlotsheni babo nasemisebenzini yabo yansuku zonke uma sebeyazi ukulawula ukukhathazeka kwabo ngempilo ngokuphumelelayo.

Ukuhlupheka ngokwesaba ukugula kunoxilongwa kanjani?

Uchwepheshe wezempilo yengqondo uzoxilonga ukuhlupheka ngokwesaba ukugula ngokukhuluma ngemininingwane ngezimpawu zakho, umlando wezokwelapha, kanye nezipiliyoni zakho zansuku zonke. Ayikho i-test eyodwa engakuqinisekisa lesi simo.

Umhlinzeki wakho wezempilo uzoqala ukukhipha noma yiziphi izimo zezempilo ezingase zibe yimbangela yezimpawu zakho. Uzohlola amarekhodi akho ezempilo futhi angase axhumane nodokotela wakho oyinhloko ukuze aqonde isimo sakho sempilo.

Phakathi kokuhlolwa, uzokubuza ngezici ezithile ezihlanganisa isikhathi sokuthi uhlale ukhathazekile ngempilo yakho, ukuthi ukuqinisekiswa kwezokwelapha kusiza yini, nokuthi lezi zinkathazo zichaphazela kanjani impilo yakho yansuku zonke. Uzophinde ahlole umlando womndeni wakho, izipiliyoni zakho zokwelapha esikhathini esidlule, kanye namazinga akho wokucindezeleka okwamanje.

Ukuhlonzwa kudinga ukuthi ukukhathazeka kwakho ngempilo kuqhubeke okungenani izinyanga eziyisithupha futhi kuchaphazele kakhulu ukusebenza kwakho. Ukwesaba kwakho kufanele kungalingani nanoma yiliphi izingozi zezokwelapha ngokusekelwe esimweni sakho sempilo samanje nemiphumela yokuhlolwa.

Yikuphi ukwelashwa kokuhlupheka ngokwesaba ukugula?

Ukwelashwa kuvame ukubandakanya i-psychotherapy, futhi ngezinye izikhathi imithi, ukukusiza uthuthukise izindlela eziphilile zokucabanga nokuphendula ezinkathazweni zezempilo. Umgomo awukona ukususa konke ukwaziswa ngempilo, kodwa ukunciphisa ukukhathazeka okukhulu nokubuyisela ukusebenza okuvamile.

I-Cognitive behavioral therapy (CBT) ithathelwa ingqondo njengokwelashwa okuyisisekelo sale simo. Uchwepheshe wakho uzokusiza uqonde futhi uqale ukuqhathanisa imicabango eyingozi ngempilo yakho ngenkathi ekufundisa amasu okulawula ukukhathazeka.

Izindlela zokwelapha ezisebenzayo zihlanganisa:

• I-Cognitive behavioral therapy yokwakha kabusha imicabango yokukhathazeka ngempilo
• Ukuvezwa nokuvimbela impendulo ukuze kunciphisa kancane kancane ukuziphatha kokugwema
• Amasu asekelwe ekuqapheleni ukulawula imizwa yomzimba nokukhathazeka
• Ukwamukela nokuzibophezela ekwelapheni ukuthuthukisa ukuguquguquka kwengqondo
• I-Selective serotonin reuptake inhibitors (SSRIs) uma ukukhathazeka kunzima
• Ukwelashwa kwamaqembu ukuze uxhumane nabanye ababhekene nezinselele ezifanayo
• Ukuqeqeshwa kokupumula namasu okulawula ukucindezeleka

Uhlelo lwakho lokwelashwa luzokwenziwa ngokwezimpawu zakho nezidingo zakho. Abanye abantu bazuza emithini yokunciphisa amazinga okukhathazeka okuphelele, kanti abanye benza kahle ngokwelashwa kuphela.

Ukuphulukisa kuvame ukubandakanya ukufunda ukubekezelela ukungabaza ngempilo yakho ngenkathi ugcina ukunakekelwa kwezokwelapha okufanele. Abantu abaningi babona ukuthuthuka okukhulu phakathi nezinyanga ezimbalwa zokwelashwa okuqhubekayo.

Ungalawula kanjani ukuhlupheka ngokwesaba ukugula ekhaya?

Nakuba ukwelashwa kochwepheshe kubalulekile, kunezindlela eziningi ongazisebenzisa ekhaya ukuze ugcine ukwelashwa kwakho futhi unciphise ukukhathazeka kwansuku zonke. Lezi zindlela zisebenza kangcono uma zisetshenziswa njalo njengengxenye yohlelo lwakho oluphelele lokwelashwa.

Qala ngokulinganisela ukucinga kwakho kwe-inthanethi okuhlobene nempilo nokucwaninga kwezokwelapha. Beka izikhathi ezithile zokuhlola izimpawu kwi-inthanethi, uma kunjalo, kunokuba ukwenze ngokuzithoba usuku lonke.

Amasu ansuku zonke awusizo ahlanganisa:

• Yenza imisebenzi yokuphefumula okujulile uma uqaphela imizwa yomzimba
• Gcina idayari yesimpawu ukuze uqonde izindlela ezikukhathazweni kwakho
• Hlanganyela emisebenzini yomzimba njalo ukuze unciphise amazinga okukhathazeka okuphelele
• Gcina isimiso sokulala esiqondile nokuhlanzeka okuhle kokulala
• Linganisela ikhofi notshwala, okuthuthukisa izimpawu zokukhathazeka
• Xhumana nabangane nomndeni osekelayo njalo
• Yenza ukuzindla okuqaphile ukuze uhlale ukhona kunokuba ube nomuzwa wokwesaba
• Qhathanisa imicabango yokukhathazeka ngokubuza ubufakazi nezincazelo ezihlukile

Yenza uhlelo lokuthi yini okufanele uyenzani uma ukukhathazeka ngempilo kufika kakhulu, kuhlanganise nabantu abathile okufanele ubatshayele ucingo namasu okufanele uwasebenzise. Ukuba nokuphendula okuhleliwe kusiza ukuvimbela ukwesaba nokuvakashela odokotela ngokuzithoba.

Khumbula ukuthi ukwehla kuyinto evamile ngesikhathi sokuphulukisa. Yiba nomonde ngawe njengoba ufunda izindlela ezintsha zokucabanga nokuphendula ezinkathazweni zezempilo.

Kufanele ulungiselele kanjani ukuvakashela udokotela wakho?

Ukulungiselela ngokuphelele ukuvakashela kwakho kungakusiza uthole ukwelashwa okuphumelelayo futhi uzizwe uqinisekile ngesikhathi sokuvakashela. Ukuba nehlelo elicacile kunciphisa ukukhathazeka futhi kuqinisekisa ukuthi uthumela ukukhathazeka kwakho ngokuphumelelayo.

Ngaphambi kokuvakashela kwakho, bhala izimpawu zakho, kuhlanganise nokuthi zaqala nini nokuthi zichaphazela kanjani impilo yakho yansuku zonke. Yiba ocacile ngokukhathazeka kwakho ngempilo nanoma yiziphi izindlela oziqaphile ekukhathazekeni kwakho.

Letha ulwazi olubalulekile nawe kuhlanganise uhlu lwayo yonke imithi nezinhlanganisela oziphuzayo, umlando wakho wezokwelapha, nanoma yimiphi imiphumela yokuhlolwa yakamuva. Faka imininingwane ngomlando wezempilo yengqondo yomndeni wakho uma uzizwa ukhululekile ukwabelana.

Lungiselela imibuzo ethile mayelana nezindlela zokwelapha, isikhathi esilindelekile sokuthuthuka, namasu okulawula izimpawu phakathi kokuvakashela. Unganqikazi ukubuza nganoma yini ongayiqondi.

Cabanga ngokuletha umngane noma ilungu lomndeni omethembayo ukuze likusekele, ikakhulukazi uma ukukhathazeka kungase kukwenze kube nzima ukukhumbula konke okuxoxwe ngakho. Bangase futhi banikeze umbono owengeziwe wokuthi izimpawu zakho zichaphazela kanjani impilo yakho yansuku zonke.

Iyini into ebaluleke kakhulu mayelana nokuhlupheka ngokwesaba ukugula?

Ukuhlupheka ngokwesaba ukugula kuyisimo esingelashwa esiphendula kahle ekunakekelweni okufanele kwempilo yengqondo. Ukukhathazeka kwakho ngempilo kwakho kuyiqiniso futhi kuyahlupha, ngisho noma ukuhlolwa kwezokwelapha kukhombisa ukuthi uphilile ngokomzimba.

Into ebaluleke kakhulu okumele uyiqonde ukuthi ukufuna usizo ngokukhathazeka ngempilo akusho ukuthi ukukhathazeka kwakho akulona iqiniso. Kusho ukuthi uthatha isinyathelo esihle sokuzizwa kangcono nokubuyisela ukulawula impilo yakho yansuku zonke.

Ngokwelashwa okuqhubekayo nokusebenzisa amasu okulawula, abantu abaningi babona ukuthuthuka okukhulu ezimpawu zabo. Ungafunda ukugcina ukwaziswa okufanele ngempilo ngaphandle kokukhathazeka okukhulu okuphazamisa impilo yakho okwamanje.

Ukuphulukisa kuyinqubo eyandelayo edinga umonde ngawe. Gxila ekuthuthukiseni okuncane kunokulindela izinguquko ezinkulu ngokushesha, futhi gubha intuthuko ngendlela.

Imibuzo evamile ebuzwa mayelana nokuhlupheka ngokwesaba ukugula

Ingabe ukuhlupheka ngokwesaba ukugula kungabangela izimpawu zomzimba zeqiniso?

Yebo, ukukhathazeka nokucindezeleka okuvela ekuhluphekeni ngokwesaba ukugula kungabangela izimpawu zomzimba zeqiniso ezifana nobuhlungu, ukucindezeleka kwemisipha, ukukhathala, nezinkinga zokugaya. Umzimba wakho uphendula ekukhathazekeni okuqhubekayo ngezimpendulo zomzimba zeqiniso, ngisho noma kungekho isifo sezempilo esiyimbangela yokukhathazeka kwakho ngempilo.

Ukwelashwa kokuhlupheka ngokwesaba ukugula kuvame ukuthatha isikhathi esingakanani?

Abantu abaningi baqala ukubona ukuthuthuka phakathi kwamasonto angu-8-12 beqala ukwelashwa, nakuba ukuphulukisa okuphelele kungathatha izinyanga ezimbalwa kuya konyaka. Isikhathi sokuphulukisa siyancika ekuthini izimpawu zakho zinzima kangakanani, isikhathi sokuthi uzihlupheka kangakanani, nokuthi uhlanganyela kanjani ekwelapheni. Abanye abantu badinga ukwelashwa okuqhubekayo kokugcina ukuvimbela ukubuyela emuva.

Ngizokwazi yini ukuthembela emzimbeni wami futhi ngemuva kokuba ngihlupheke ngokwesaba ukugula?

Yebo, ngokwelashwa okufanele, ungathuthukisa ubuhlobo obuphilile nomzimba wakho futhi ufunde ukwahlukanisa phakathi kwemizwa evamile nezinkathazo zezempilo zeqiniso. Ukuphulukisa kubandakanya ukuthola indlela ebenguqondakalayo yokwaziswa ngempilo kunokususwa okuphelele kwayo yonke imizwa yempilo.

Ingabe kuyinto evamile ukuba nokuhlaselwa ngesikhathi sokwelashwa kokuhlupheka ngokwesaba ukugula?

Ukuhlaselwa kuyinto evamile futhi kulindelekile ngesikhathi sokuphulukisa ekuhluphekeni ngokwesaba ukugula. Ukucindezeleka, izinguquko ezinkulu zokuphila, noma ukuvezwa ezindabeni zezempilo kungase kukhulise izimpawu zakho okwesikhashana. Lokhu kuhlaselwa akusho ukuthi ukwelashwa akusebenzi noma ukuthi ubuyele endaweni yokuqala.

Kufanele ngigweme yonke imininingwane yempilo uma ngihlupheka ngokwesaba ukugula?

Ukugwema okuphelele akuvamile ukunconywa, kodwa ukulinganisela nokulungiselela ukuvezwa kwakho kolwazi lwezempilo kuyasiza. Sebenzisana nochwepheshe wakho ukuze uthuthukise imiyalo mayelana nokuthi nini nokuthi kanjani ufuna ulwazi lwezempilo, ugxile emithonjeni ethembekile futhi ugweme ukucwaninga okukhulu ngezimo ezingavamile.