Ukuhlupheka Ngokwesaba Abantu: Izimpawu, Izimbangela, Nokwelashwa

Ukuhlupheka ngokwesaba abantu akuyona nje into yokuzizwa unesizungu ngaphambi kokukhuluma obala noma ekuqaleni komhlangano. Kuyinto yokwesaba okuqhubekayo isimo esiphakathi kwabantu lapho ungase uhlulelwe, uhlanekezwe, noma uhlolwe abanye. Lesi simo sihlupha izigidi zabantu futhi singenza ukuxhumana kwansuku zonke kuzwakale kunzima, kodwa ngokuqonda okuhle nokusekelwa, kulula kakhulu ukulawula.

Awuwedwa uma izimo zezenhlalo zikushiya uzizwa unesizungu noma uma uzithola uzigwema ngokuphelele imihlangano. Ukuhlupheka ngokwesaba abantu kungenye yezimo eziqhelekile zempilo yengqondo, futhi ukuyazi yisinyathelo sokuqala sokuzizwa ukhululekile.

Ukuhlupheka Ngokwesaba Abantu Kuyini?

Ukuhlupheka ngokwesaba abantu kuyisimo sempilo yengqondo lapho uhlangabezana khona nokwesaba okukhulu noma ukukhathazeka ezimweni zezenhlalo. Lokhu kwesaba kudlula ukukhathazeka okuvamile futhi kungathinta kakhulu impilo yakho yansuku zonke, ubuhlobo, nomsebenzi.

Cabanga ngakho njengesistimu yokuxwayisa yengqondo yakho esebenza kakhulu ezinhlelweni zezenhlalo ezingabi yingozi. Ingqondo yakho ingase ikukholelwe ukuthi wonke umuntu ubukela futhi ekuhlulela, ngisho noma bengakwenzi. Lokhu kungenzeka ezimweni ezihlukahlukene, kusukela ekukhulumeni obala kuya ekudleni phambi kwabanye noma nje ukungena egumbini eliphelele abantu.

Leli simo liqala ngokuvamile eminyakeni yobusha, nakuba lingaqala ngaphambi noma kamuva ekuphileni. Okwenza luhlukile ekubeni nje uthulile ukuthi liyaqhubeka futhi liyaphazamisa ukusebenza kwakho kwansuku zonke.

Ziyini Izimpawu Zokuhlupheka Ngokwesaba Abantu?

Ukuhlupheka ngokwesaba abantu kubonakala ngezindlela zokomzimba nangokwengqondo. Ukuziphatha kwakho komzimba nengqondo kusebenza ndawonye ukudala impendulo engase izwakale inamandla, kodwa ukuqonda lezi zimpawu kukusiza ukuthi ubone ukuthi ukukhathazeka kuqala nini.

Izimpawu zokomzimba zivame ukuba sengathi umzimba wakho ulungiselela ingozi, ngisho nasezimeni zomphakathi eziphephile:

• Ukushona kwenhliziyo noma ukushaya kwenhliziyo
• Ukubila, ikakhulukazi ezandleni noma ebusweni
• Ukuthuthumela noma ukuzamazama kwezandla
• Ukubopha noma ukuzwa ubuso bakho bufudumele
• Ukuphefumula noma ukuphazamiseka kwesisu
• Ukuqina kwemisipha noma ukuzwa uqine
• Ukukhungatheka noma ukuzwa ukhanya
• Ukuphefumula kanzima noma ukuphefumula okufushane

Izimpawu zokuzwa nezengqondo zingaba namandla afanayo futhi zivame ukushayela izimpendulo zomzimba:

• Ukwesaba okukhulu kokwahlulelwa noma ukugxeka
• Ukukhathazeka ngokuzikhombisa ubudedengu amaviki ngaphambi komcimbi
• Ukuqaphela kakhulu ngokubonakala kwakho noma izenzo zakho
• Ukwesaba ukuthi abanye bayobona izimpawu zakho zokukhathazeka
• Ukukhuluphala ukubuka emehlweni noma ukukhuluma
• Ukucabanga okuyahlala phansi ngesikhathi soxhumano
• Ukudlala kabusha ukusebenzisana komphakathi ngokuphindaphindiwe ngemva kwalokho
• Ukuzwa sengathi awuhambisani noma awufaneleki

Lezi zimpawu zingabonakala ezimeni ezithile noma zibe yizinto ezivamile ezimeni eziningi zomphakathi. Amandla ayo angashintsha usuku nosuku, futhi ungathola izimo ezithile eziqalisa ukukhathazeka kunabanye.

Imiphi Imikhakha Yokukhathazeka Komphakathi?

Ukukhathazeka komphakathi kuza ngezindlela ezahlukene, nokuqonda ukuthi yiluphi uhlobo olungase uhlangane nalo kungakusiza wena nodokotela wakho ukuba nceba uhlelo lokwelapha oluhle kakhulu. Umehluko oyinhloko uphakathi kokukhathazeka komphakathi okuvamile nokukhethekile.

Ukukhathazeka komphakathi okuvamile kukuchaphazela ezimeni eziningi zomphakathi ezahlukene. Ungase uzwe ukukhathazeka emihlanganweni yomsebenzi, emihlanganweni yomphakathi, ekuthandeni, ekutheni, noma ngisho nokukhuluma ngocingo. Lolu hlobo olukhulu lungenza ukuphila kwansuku zonke kuzwakale kunzima njalo ngoba imisebenzi eminingi yansuku zonke ihilela ukusebenzisana komphakathi.

I-Social Anxiety Disorder ethize ngokukhethekile igxila ezimweni ezithile noma emisebenzini. Ungase uzizwe ukhululekile ngokuphelele ezimeni eziningi zomphakathi kodwa uhlangabezane nokukhathazeka okukhulu uma unikeza izinkulumo, udle obala, noma usebenzisa izindlu zangasese zomphakathi. Lo mkhuba ngezinye izikhathi ubizwa ngokuthi ukukhathazeka kokusebenza uma ugxile ezimweni ezithile zokusebenza.

Abanye abantu nabo bahlangabezana nalokho okubizwa ngokuthi ukungakhulumi okukhethile, okuvamile kubantwana kodwa kungase kwenzeke kubantu abadala. Lokhu kuhilela ukungakwazi ukukhuluma ezimweni ezithile zomphakathi naphezu kokukwazi ukukhuluma ngokujwayelekile kwabanye, njengokukhuluma ngokukhululekile ekhaya kodwa uhlale uthule esikoleni noma emsebenzini.

Yini ebangela i-Social Anxiety Disorder?

I-Social anxiety disorder ithuthukiswa yihlanganisela yezinto ezisebenza ndawonye, njengezingcezu zephazili ezihlangana ndawonye ukudala isithombe esikhulu. Ukuqonda lezi zizathu kungasiza ukunciphisa noma yiluphi ukubeka icala olukhulu ongaziva futhi kukubonise ukuthi le meko ayisiyona iphutha lakho.

I-genetics yakho idlala indima ebalulekile ku-social anxiety. Uma unezilwane zomndeni ezine-anxiety disorders, cishe uzophumelela i-social anxiety wena. Lokhu akusho ukuthi uqondiswe ukuthi ube nayo, kodwa kunalokho ukuthi ubuchopho bakho bungase bube nomuzwa kakhulu ngezingozi zomphakathi.

Ukusebenza kwe-brain chemistry nokwakhiwa kwabo futhi kunegalelo ku-social anxiety. Ucwaningo lubonisa ukuthi abantu abane-social anxiety bavame ukuba nokuhluka kwezindawo zobuchopho eziphatha ukwesaba nolwazi lomphakathi. I-amygdala yakho, esebenza njengesistimu yokuxwayisa yobuchopho bakho, ingase ibe nomphumela omkhulu ezimweni zomphakathi kunokulinganiselwe.

Izihloko zokuphila, ikakhulukazi ngesikhathi sobuntwana nokuqina, zingaklama indlela obuyisabela ngayo ezimweni zomphakathi:

• Ukucwaswa, ukuhleka usulu, noma ukwenqatshwa ngontanga
• Ukuhlupheka ngokuhlaziswa obala noma ukuhlukunyezwa
• Ukuba nabazali abagxekayo kakhulu noma abalawulayo
• Ukukhula emndenini owagwema izimo zenhlalo
• Ukukhuliswa ngokugxila kakhulu emibonweni yabanye
• Izivivinyo zenhlalo ezibuhlungu njengokuhlekwa usulu noma ukuxoshwa

Ngezinye izikhathi ukukhathazeka ngokuthi abanye bangacabanga ini ngami kungase kuqale ngemva kwesenzakalo esithile esihlazisayo, ngenkathi ngezinye izikhathi kukhula kancane kancane eminyakeni eminingi yemincintiswano emincane yenhlalo. Izici zezenhlalo nazo ziyabaluleka, njengoba ezinye izinkolo zifaka ugxekile olukhulu ekubumbaneni komphakathi nokuqeda ukuvezwa, okungase kuhlanganyele ekukhathazekeni ngokuthi abanye bangacabanga ini ngami kubantu abanomzwelo.

Nini Okufanele Ubone Udokotela Ngokuphathelene Nokukhathazeka Ngokuxhumana Nabanye?

Kufanele ucabangele ukuthintana nodokotela uma ukukhathazeka ngokuxhumana nabanye kuqala ukuphazamisa ikhono lakho lokuphila impilo ofuna ukuyiphila. Lokhu akusona ngokuhlala ukhona ukukhathazeka, kodwa kunalokho lapho ukwesaba kuhlale kukuvimba kwamathuba, ubuhlobo, noma imisebenzi yansuku zonke.

Nazi ezinye izibonakaliso ezicacile ukuthi sekufanele ufune usizo lochwepheshe:

• Ukugwema imihlangano yomsebenzi, izingxoxo zesikole, noma izingxoxo zomsebenzi
• Ukulahla izimemo zenhlalo ngokuphindaphindiwe ngenxa yokwesaba
• Ukuba nezehlakalo zokukhathazeka ezimweni zenhlalo
• Ukusebenzisa utshwala noma izidakamizwa ukuze ubhekane nezimo zenhlalo
• Ukuzizwa ukhungathekile noma ongenathemba ngokuphila kwakho komphakathi
• Ukuhlupheka ngezimpawu zokomzimba eziyisikhuthazo emisebenzini yansuku zonke
• Ukukuthola kunzima ukwakha noma ukugcina ubuhlobo
• Ukweqa umsebenzi noma isikole ngenxa yokukhathazeka ngokuxhumana nabanye

Ungalindi kuze kube yilapho ukukhathazeka ngokuxhumana nabanye kuqede ukuphila kwakho. Ukwelashwa kwasekuqaleni kuvame ukuba nomphumela omuhle futhi kungavimbela isimo ekubeni libi kakhulu. Khumbula, ukufuna usizo kubonisa amandla nokuqonda, hhayi ubuthakathaka.

Ziyini Izici Zengozi Zokukhathazeka Ngokuxhumana Nabanye?

Izimbangela eziningi zingakwandisa amathuba akho okuba nesifo sokwesaba umphakathi. Ukuqonda lezi zimbangela zingakusiza ukuthi uqaphele izindlela futhi uthathe izinyathelo zokuvikela impilo yakho yengqondo, yize ukuba nezimbangela akusho ukuthi uzoba naleli sifo.

Umlando womndeni umele njengenye yezimbangela eziqine kakhulu. Uma abazali bakho, abafowenu, noma izihlobo zakho ezikude banesifo sokwesaba, ukucindezeleka, noma ukwesaba umphakathi ngokukhethekile, ingozi yakho iyanda. Lobu buhlobo buhilela kokubili ukuncipha kwemfuyo kanye nokuziphatha okufundisiwe okuvela ekukhuleni endlini ekhathazekile.

Izimpawu zobuntu ezivela ebuntwaneni zingase futhi zinikeze:

• Ukuba namahloni ngokwemvelo noma ukuba umuntu ongahlanganyeli
• Ukuba nokuzwela okuphezulu ekugxekweni noma ekwenqatshweni
• Ukuba umuntu ophelele onemigomo ephakeme kuwe
• Ukuba nokuzithemba okuphansi noma ukuzethemba okubi
• Ukuba nozwela olukhulu nokukhathalela imizwa yabanye
• Ukuba nobunzima ngoshintsho noma izimo ezintsha

Izimo zokuphila kanye namava angakwandisa ukuthi ubuthakathaka. Ukuhamba ngezinguquko ezinkulu zokuphila njengokuqala umsebenzi omusha, ukuya endaweni entsha, noma ukuhlangenwe nakho kokushintsha ubuhlobo kungase kubangele ukwesaba umphakathi kubantu abathintekayo. Izimo zezokwelapha ezihlasela ukubonakala kwakho noma zibangele izimpawu ezibonakalayo zingase futhi zinikeze ukwesaba umphakathi.

Ezimweni ezingavamile, izimo ezithile zezokwelapha zingase zinikeze izimpawu zokwesaba umphakathi. Izifo ze-thyroid, izimo zenhliziyo, noma izinkinga zezinzwa zingase zenze izimpawu zomzimba ezilingisa noma zenza ukukhathazeka kube kubi. Ngaphezu kwalokho, amanye amaphilisi noma izinto zingase zikhulise amazinga okukhathazeka, okwenza izimo zomphakathi zibe yingozi kakhulu.

Ziyini Izingozi Ezingase Zivele Ngokwesifo Sokwesaba Umphakathi?

Uma ukukhathazeka ngokuthandahluko komphakathi kungaphathwa, kungadala umphumela oshisayo othonya izindawo eziningi zokuphila kwakho. Ukuqonda lezi zinkinga ezingase zenzeke akusho ukuthi kufanele wesabise, kodwa kunalokho, kubonisa ukuthi ukufuna usizo ngokushesha kungenza umehluko omkhulu empilweni yakho isikhathi eside.

Izinkinga ezivame kakhulu zithinta ubuhlobo bakho nobudlelwano bomphakathi. Ungase uthole ukuthi uyahlukaniswa ngokuya ngokuya, ulahle izimemo, futhi uphuthelwe ukwakha ubungane noma ubuhlobo obukhulu. Lokhu kuhlukaniswa kungadala izingqimba lapho ukushoda kokuzivocavoca komphakathi kwenza izimo zomphakathi zesikhathi esizayo zizizwe ziyesabekayo nakakhulu.

Amathuba emisebenzi yakho kanye nemfundo nawo angase athinteke ukukhathazeka ngokuthandahluko komphakathi okungaphathwanga:

• Ukugwema izingxoxo zomsebenzi noma amathuba okukhushulwa
• Ubunzima bokuhlanganyela ezingxenyeni zeqembu noma emihlanganweni
• Ukulwa nokukhuluma obala noma ukwenza izinkulumo
• Ukulahlekelwa amathuba wokuxhumana angathuthukisa umsebenzi wakho
• Ukusebenza okubi esikoleni ngenxa yokwesaba ukuhlanganyela ekilasini
• Ukugwema izikhundla zokubusa ngisho noma ufanelekile

Izinkinga zempilo yengqondo zingase zikhule uma ukukhathazeka ngokuthandahluko komphakathi kuqhubeka kungaphathwa. Abantu abaningi abane-ukukhathazeka ngokuthandahluko komphakathi nabo bahlangabezana nokucindezeleka, ikakhulukazi njengoba ukuhlukaniswa kukhula futhi ukuzethemba kwehla. Ungase uphinde uthuthukise ezinye izifo zokukhathazeka noma uthole ukuthi usebenzisa utshwala noma izidakamizwa ukuze ubhekane nezimo zomphakathi.

Ezimweni ezingavamile kodwa ezinzima kakhulu, ukukhathazeka ngokuthandahluko komphakathi kungadala i-agoraphobia, lapho uba nokwesaba ukuphuma ekhaya lakho noma ezindaweni eziphephile ngokuphelele. Abanye abantu bathuthukisa i-panic disorder, behlangabezana ne-panic attacks ezingagcini ezimweni zomphakathi. Ngokuqondile, ukukhathazeka ngokuthandahluko komphakathi okungaphathwanga kungaholela emicabangweni yokulimaza, ikakhulukazi uma kuhlanganiswe nokucindezeleka nemizwa yokuphelelwa yithemba.

Izindaba ezinhle ukuthi ngokwelashwa okufanele, lezi zinkinga zingavikeleka futhi zivame ukulungiseka, zikuvumela ukuthi ubuyisele ubuhlobo bomphakathi nezinzuzo ezibalulekile kuwe.

Ukuvimbela Kanjani I-Social Anxiety Disorder?

Nakuba ungakwazi ukuvimbela ngokuphelele i-social anxiety disorder, ikakhulukazi uma unayo imfuyo yezakhiwo, kunezinyathelo ezibalulekile ongazithatha ukuze unciphise ingozi yakho futhi wakhe amandla okumelana ne-social anxiety. Cabanga ngokuvikela njengokwakha isisekelo esiqinile sempilo yakho yengqondo.

Ukwakha amakhono omphakathi nokuthembela ekuqaleni kokuphila kunikeza isivikelo esihle kakhulu e-social anxiety. Zama ukusebenzelana nabantu ezindaweni ezingenxinzeleko, njengokuzithandela noma ukujoyina amaqembu asekelwe ezintweni ozithandayo. Izipiliyoni ezinhle zomphakathi ozizenzayo, ubufakazi obuningi ubuchopho bakho obunelo ukuthi izimo zomphakathi zingaphephile futhi zijabulise.

Ukuthuthukisa amasu okubhekana nezimo ezifanele kukusiza ukuba ulawule ukucindezeleka nokukhathazeka ngaphambi kokuba kube nzima kakhulu:

• Ukufunda amasu okuphumula njengokuphefumula okujulile noma ukuphumula kwemisipha okuqhubekayo
• Ukuzivocavoca njalo ukulawula ama-hormone okucindezeleka nokukhulisa isimo sengqondo
• Ukugcina imikhuba emihle yokulala ukuze usekele ukulawula imizwelo
• Ukuzivocavoca ingqondo noma ukucamngca ukuze uhlale uqine okwamanje
• Ukwakha inethiwekhi yokusekela yabangane abathembakele nabomndeni
• Ukubhekana nokukhuluma okubi ngokwakho nokwenza ubuntu oluzwelayo

Ukwakha izipiliyoni ezinhle zomphakathi, ikakhulukazi phakathi kwabantwana nentsha, kunganciphisa kakhulu ingozi ye-social anxiety. Abazali nabafundisi bangasiza ngokukhuthaza izindawo ezihlanganisayo, ukulungisa ukucwaswa ngokushesha, nokukhuthaza ukubonakala kancane kancane ezimweni zomphakathi kunokuphoqa noma ukugwema ngokuphelele.

Uma ubona izimpawu zokuqala zokukhathazeka komphakathi kuwe noma kumuntu omthandayo, ukuqondana nazo ngokushesha kungavimbela isimo singabi sibi kakhulu. Lokhu kungase kuhilele ukusebenza nomxhumanisi, ukujoyina amaqembu amakhono omphakathi, noma ukuzijwayeza imisebenzi yokudalula endaweni enesekelo.

Ukuxilongwa Kwe-Social Anxiety Disorder Kwenziwa Kanjani?

Ukuxilonga i-social anxiety disorder kuhilela ukuhlolwa okubanzi ngumchwepheshe wezempilo yengqondo ozozwa izipiliyoni zakho futhi ahlole ukuthi ukukhathazeka kuchaphazela kanjani impilo yakho yansuku zonke. Ayikho ivivi elilodwa le-social anxiety, kodwa inqubo yokuxilonga iphelele futhi yenzelwe ukuqonda isimo sakho esiyingqayizivele.

Umhlinzeki wakho wezempilo uzoqala ngokubuza imibuzo eningiliziwe mayelana nezimpawu zakho, ukuthi zaqala nini, nokuthi zichaphazela kanjani impilo yakho. Uzothanda ukwazi ngezimo ezithile ezibangela ukukhathazeka kwakho, izimpawu zomzimba ozibonayo, nokuthi ubhekene kanjani nezimimo zomphakathi njengamanje.

Izindinganiso zokuxilonga i-social anxiety disorder zihlanganisa izinto ezibalulekile ezimbalwa:

• Ukwesaba okuqhubekayo kwezimo zomphakathi lapho ungahlolwa khona
• Ukwesaba okungaphezu kokusongela okuyiqiniso
• Ukugwema izimo zomphakathi noma ukuzikhuthaza ngokucindezeleka okukhulu
• Izimpawu eziphazamisa kakhulu impilo yakho yansuku zonke
• Ukukhathazeka nokuqeda okuphele iinyanga eziyisithupha okungenani
• Izimpawu ezingachazwanga kangcono yisimo sezempilo esinye noma ukusetshenziswa kwezinto

Udokotela wakho angase futhi asebenzise imibuzo ehlanganisiwe noma izikali zokulinganisa ukuhlola ubukhulu bezimpawu zakho nokulandelela intuthuko yakho ngokuhamba kwesikhathi. Lezi zithuluzi zisiza ukuqinisekisa ukuthi akukho lutho olubalulekile olulahlekile futhi linikeze isisekelo sokuqapha ukuthuthuka.

Ngesinye isikhathi, umhlinzeki wakho wezinsizakalo zezempilo uzofuna ukuqeda ezinye izimo ezingafana nokukhathazeka komphakathi, njengobunzima be-thyroid, izimo zenhliziyo, noma ezinye izinkinga zempilo yengqondo. Lokhu kungase kuhilele ukuhlolwa okuyisisekelo kwezokwelapha noma ukuhlolwa okuningiliziwe kwengqondo.

Iyini Ukwelashwa Kwe-Social Anxiety Disorder?

Ukuphathwa kwe-social anxiety disorder kunomphumela omkhulu, ngabantu abaningi ababona ukuthuthuka okukhulu ezimpahleni zabo nasempilweni yabo. Izindaba ezinhle ukuthi unezinketho eziningi zokwelashwa ezicacile, futhi umhlinzeki wakho wezinsizakalo zezempilo uzohlangana nawe ukuthola indlela efanele isimo sakho.

I-Cognitive Behavioral Therapy (CBT) iyindlela yokwelapha eqondene kakhulu ye-social anxiety disorder. Lolu hlobo lwezokwelapha lukusize ukuthi ubone futhi ushintshe izindlela zokucinga ezimbi ngenkathi ubhekene nezimo zomphakathi ezoyikayo ngendlela eqondiswe, ngokusekelayo. I-CBT ngokuvamile ihilela izivivinyo eziyi-12-20 futhi ikunikeza amakhono okuphila konke okulawula ukukhathazeka.

Ukwelashwa kokubekwa, okuvamile ukuba yingxenye ye-CBT, kuhilela ukubhekana kancane kancane nezimo zomphakathi ezibangela ukukhathazeka kwakho. Uzoqala ngezimo ezingathinti kangako bese uya ezinkingeni ezinzima, njalo ngesivinini esizwakala silula. Le nqubo iyisiza ingqondo yakho ukwazi ukuthi lezi zimo ziphephile.

Imithi ingaba usizo kakhulu, ikakhulukazi uma ihlanganiswa nokwelashwa:

• I-Selective Serotonin Reuptake Inhibitors (SSRIs) njenge-sertraline noma i-paroxetine
• I-Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs) njenge-venlafaxine
• I-Beta-blockers yezimo zokukhathazeka kokusebenza njengokukhuluma obala
• Imithi yokulwa nokukhathazeka ukuze kube khona impumuzo yesikhashana ezimweni ezithile

Ukwelashwa ngamaqembu okwakhelwe ngokukhethekile ukukhathazeka komphakathi kungaba namandla kakhulu. Ukusebenzisana nabanye abaqonda izinkinga zakho kunciphisa ukungabi nabantu futhi kunikeza amathuba okusebenzisa amakhono omphakathi endaweni yokusekela. Abantu abaningi bathola ukuthi ukubona abanye benqoba inselele efanayo kubanika ithemba nesikhuthazo.

Ezimweni ezithile, izindlela zokwelapha ezihlukile zingaba yizengezo eziwusizo ekwelapheni kwesiko. Lokhu kungafaka izindlela zokwelapha ezisekelwe ekuqapheliseni, ukwamukela nokuzibophezela ekwelapheni, noma ngisho nezindlela ezintsha njengokwelapha kokubeka ekuhlangenwe nakho kwe-virtual reality, okuvumela ukuthi usebenze isimo somphakathi endaweni yedijithali elawulwayo.

Indlela Yokuthatha Ukwelashwa Ekhaya Ngesikhathi Sokukhathazeka Komphakathi?

Ukuphatha ukukhathazeka komphakathi ekhaya kuhilela ukuthuthukisa ithuluzi lamaqhinga ongawasisebenzisa nsuku zonke ukuze unciphise izimpawu futhi wakhe ukuzethemba. Lezi zindlela zokuzisiza zisebenza kangcono kanye nokwelashwa kochwepheshe, kodwa zingenza umehluko omkhulu endleleni ozizwa ngayo usuku nosuku.

Ukuzivocavoca kokuphefumula kunikeza impumuzo ngokushesha uma uzizwa ukukhathazeka kukhuphuka ezimweni zomphakathi. Zama i-4-7-8 technique: phezulu isikhathi esingama-4, bamba isikhathi esingama-7, bese uphuma isikhathi esingama-8. Lokhu kuqalisa impendulo yomzimba yokupumula futhi kungenziwa noma kuphi ngaphandle kokuthi ubani aqaphele.

Ukuphumula kwemisipha okuqhubekayo kusiza ekuqedeni ukucindezeleka komzimba okuhambisana nokukhathazeka komphakathi. Ukuqala ngeminwe yakho bese uya eceleni kwekhanda lakho, cindezela iqembu ngalinye lemisipha imizuzwana emi-5, bese ukhulula bese uqaphela ukuphumula. Ukuzivocavoca njalo kwenza le ndlela ibe yiphumelela kakhulu uma uyidinga kakhulu.

Hlola imicabango emibi ngokuyibhala bese uhlola ubufakazi:

• Yini embi kakhulu engingayenza ngempela?
• Kungakanani okungenzeka ukuthi kube khona leli cala elibi kakhulu?
• Ubungamtshela ini umngani wakho kuleli simo?
• Yibaphi ubufakazi obuphikisana nale micabango emibi?
• Lokhu kuzoba yini ngemva kweminyaka emihlanu?

Ukubhekana kancane kancane nezimo zokuxhumana nabantu kusiza ekwakheni ukuzethemba ngokuhamba kwesikhathi. Qala ngezimo ezingakhululekisi kancane kodwa eziphatheka, njengokubuka umthengisi emehlweni noma ukubuza umbuzo eqenjini elincane. Gubha lezi zimpumelelo ezincane njengoba zakha ukuya ekuphumeleleni okukhulu.

Ukushintsha indlela yokuphila kungathinta kakhulu amazinga akho okukhathazeka. Ukuzivocavoca njalo kunciphisa ama-hormone okucindezeleka futhi kuqeqesha amakhemikhali aqondisa isimo sengqondo ebuchosheni bakho. Ukulinganisela i-caffeine notshwala kuvimba izinto ezingenza izimpawu zokukhathazeka zibe zimbi, kuyilapho ukulondoloza amashejuli okulala ahlala njalo kusiza ekulawuleni izimpendulo zakho zomzwelo.

Kufanele Uzilungiselele Kanjani Ukuya Kulo Dokotela?

Ukulungiselela i-aphoyintimenti yakho yodokotela ngokukhathazeka komphakathi kungakusiza ukuba wenze okuningi ngesikhathi sakho ndawonye futhi kuqinisekise ukuthi uthola usizo oludingayo. Ukulungiselela okuhle kunciphisa ukukhathazeka nge-aphoyintimenti ngokwayo futhi kusiza umhlinzeki wakho wezempilo ukuthi aqonde isimo sakho ngokuphelele.

Ngaphambi kwe-aphoyintimenti yakho, bhala phansi izimpawu zakho nokuthi zenzeka nini. Faka izimpawu zomzimba ezifana nokukhipha izingqondo noma ukushaya kwenhliziyo okusheshayo kanye nezimpawu zomzwelo ezifana nokumesaba ukwahlulelwa. Qaphela ukuthi yiziphi izimo ezibangela ukukhathazeka kwakho ngamandla kakhulu nokuthi uke wazizwa kanjani isikhathi eside.

Lungiselela ukuxoxa ngendlela ukukhathazeka komphakathi okuthinta ngayo impilo yakho yansuku zonke:

• Izimo ozigwemayo noma ozithola kunzima kakhulu
• Indlela ukukhathazeka okuthinta ngayo umsebenzi wakho, esikoleni, noma ubudlelwano
• Yiziphi izindlela oziqedele futhi ngabe zisize yini
• Izikhathi lapho ukukhathazeka kukuvimbile khona ukwenza into ebalulekile
• Indlela ophatha ngayo imizwa yokukhathazeka njengamanje

Letha uhlu lwemithi oyithatha njengamanje, kufaka phakathi izithasiselo ezingaphezu kokuthengiswa ngaphandle komthetho, njengoba ezinye zingase zisebenzisane nemithi yokukhathazeka. Futhi, butha ulwazi ngomlando wezempilo yengqondo yomndeni wakho, njengoba lokhu kungase kubaluleke ekuxilongweni nasekulungiseleleni ukwelashwa kwakho.

Bhala imibuzo ofuna ukuyibuza udokotela wakho. Lokhu kungafaka imibuzo mayelana nezinketho zokwelashwa, isikhathi esithathayo ukwelashwa, okumele ukulindele ekwelapheni noma emishini, nokuthi ungayiphatha kanjani into yokukhathazeka ngenkathi ulinde ukwelashwa ukuthi kusebenze.

Cabanga ukuthi ulethe umngane othembekile noma ilungu lomndeni ukuze likusize, ikakhulukazi uma ukhathazekile ngokuzizwa ukhungathekile kakhulu ukukhulumisana ngokucacile ngesikhathi sokuqokwa. Bangakusiza ukuba umelele futhi bakhumbule ulwazi olubalulekile oluhlanganyelwe ngesikhathi sokuvakasha.

Iyini i-Key Takeaway Mayelana ne-Social Anxiety Disorder?

I-Social anxiety disorder iyisimo sangempela, esingelashwa esithinta izigidi zabantu, futhi ukuhlangenwe nakho akusho ukuthi ubuthakathaka noma unephutha. Yindlela yengqondo yakho yokuzimvivinya ekuvikelweni ezingozini zenhlalo, ngisho noma lezo ngozi zingabi yingozi.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi i-social anxiety disorder iphendula kahle kakhulu ekwelapheni. Ngokuhlanganiswa okulungile kokwelapha, mhlawumbe imithi, nezinqubo zokuzisiza, abantu abaningi babona ukuthuthuka okukhulu ezimpahleni zabo nasempilweni yabo. Awudingi ukuhlala nezinkinga ezibekwa yi-social anxiety ekuphileni kwakho.

Ukubuyela esimweni esijwayelekile se-social anxiety kuvame ukuba ngokuqhubekayo kunokuba kube ngokushesha, futhi lokho kuyinto evamile. Isinyathelo ngasinye esincane osithathayo sokubhekana nezimo zenhlalo sakha ukuzethemba kwakho futhi sibonisa ingqondo yakho ukuthi lezi zimo zilawuleka. Bekazeka futhi ube nomusa kuwe ngesikhathi sohlelo.

Ukufuna usizo kuyisibonakaliso sobukhulu nokuqonda, hhayi ubuthakathaka. Umuntu wonke ophumelele i-social anxiety waqala khona lapho ukhona manje, ezibuza ukuthi izinto zingaba ngcono yini. Impendulo inguyebo, ngokuqinisekile zingaba, futhi ufanele ukuphila impilo lapho ukuxhumana komphakathi kuletha injabulo kunokwesaba.

Imibuzo Evame Ukubuzwa Mayelana ne-Social Anxiety Disorder

Ingabe i-social anxiety disorder ingaphela yodwa?

Nakuba abanye abantu bengase babone ukuthuthuka ekukhathazekeni kwabo komphakathi ngokuhamba kwesikhathi, le sidingo sivame ukungapheli ngokuphelele ngaphandle kokwelashwa. Ukukhathazeka komphakathi kuyaqhubeka futhi kungase kube kubi nakakhulu uma kungelashwa, njengoba ukuziphepha kuvame ukunqoba ukwesaba okuyisisekelo. Ukwelashwa okusebenza kahle kuyaqhubeka nokwenza kube ngcono futhi kukusiza ukuthuthukisa amakhono okumelana nawo ahlala njalo.

Ingabe ukukhathazeka komphakathi kufana nokuthukuthela?

Ukukhathazeka komphakathi kuya ngaphezu kokuthukuthela okuvamile. Nakuba abantu abathukuthelayo bengase bazizwe bexakekile ezimeni zomphakathi, ngokuvamile bangakwazi ukuqhubeka futhi basebenze ngokujwayelekile. Ukukhathazeka komphakathi kuhilela ukwesaba okukhulu okuhlupha impilo yansuku zonke, okuholela ekuphumeni kwamathuba abalulekile omphakathi noma emisebenzini. Usizi lubi kakhulu futhi luhlala isikhathi eside kunokuthukuthela okuvamile.

Kuthatha isikhathi esingakanani ukwelashwa kokukhathazeka komphakathi?

Ubude bokwelashwa buyahluka kuye ngokubaluleka kwezimpawu nokuphendula komuntu siqu ekwelapheni. Abantu abaningi baphawula ukuthuthuka phakathi kwamasonto angu-8-12 beqala ukwelashwa, ngokuthuthuka okukhulu okuvamise ukuvela phakathi nezinyanga ezingu-3-6. Abanye abantu bazuza ekwelapheni isikhathi eside ukuze bagcine intuthuko yabo futhi bathuthukise amakhono okumelana nawo aphambili. Imithi, uma isetshenziswa, ingaqhubeka izinyanga eziningi kuya eminyakeni kuye ngezidingo zakho.

Ingabe izingane nabantu abasebasha bangaba nokukhathazeka komphakathi?

Yebo, ukukhathazeka komphakathi kuvame ukuqala ebuntwaneni noma ebusheni, ngokuvamile cishe eminyakeni engu-13. Izingane zingabonisa izimpawu ezifana nokulahla ukukhuluma ezimweni ezithile, ukuba nobunzima obukhulu bokuthola abangane, noma ukuba nezimpawu zomzimba ngaphambi kwemicimbi yomphakathi. Ukungenelela kwasekuqaleni kubaluleke kakhulu kubantu abasebasha, njengoba ukukhathazeka komphakathi okungelashwanga kungathinta kakhulu ukusebenza kwemfundo nokuthuthukiswa komphakathi eminyakeni ebalulekile yokukhula.

Ingabe ngizodinga ukusebenzisa imithi impilo yami yonke?

Akuyona indlela. Abantu abaningi baphila kahle ngokuphathwa kwe-social anxiety disorder ngokwelashwa kuphela noma basebenzisa imithi isikhathi esifushane ngenkathi bethuthukisa amakhono okumelana. Abanye abantu bazuza ekusetshenzisweni kwemithi isikhathi eside, kanti abanye banganciphisa noma bayeke imithi kancane kancane ngaphansi kwesiqondiso sodokotela wabo. Umhlinzeki wakho wezinsizakalo zempilo uzohlangana nawe ukuze unqume indlela engcono kakhulu yesikhathi eside ngokususelwa endleleni yakho yokuphendula ekwelapheni nakwizifiso zakho siqu.