Ukukhathazeka Komphakathi (Ukwesaba Komphakathi)

Kujwayelekile ukuzizwa unesizungu ezimweni ezithile zokuxhumana nabantu. Ngokwesibonelo, ukuya kudethi noma ukwenza isikhulumi kungabangela leyo mvakalelo yezinambuzane esiswini sakho. Kodwa ekuxinekeni komphakathi, okubizwa nangokuthi i-social phobia, ukusebenzisana kwansuku zonke kubangela ukukhathazeka okukhulu, ukuqaphela ngokweqile nokuhlazeka ngoba wesaba ukucatshangelwa kabi noma ukwahlulelwa kabi abanye.

Ekuxinekeni komphakathi, ukwesaba nokuhlazeka kuholela ekugwemeni okungaphazamisa impilo yakho. Ukuhlupheka okukhulu kungathinta ubuhlobo bakho, izinto zakho zansuku zonke, umsebenzi, ikolishi noma ezinye imisebenzi.

Ukuxineka komphakathi kungaba yisimo sengqondo esingelapheki, kodwa ukufunda amakhono okumelana nako ekwelapheni nasekuthatheni imithi kungakusiza ukuthi uzuze ukuzethemba futhi uthuthukise ikhono lakho lokusebenzisana nabanye.

Ukuzizwa uthukuthele noma ungakhululekile ezimweni ezithile akuyona ngempela imiqondiso yokukhathazeka komphakathi, ikakhulukazi kubantwana. Amazinga okuphumula ezimweni zomphakathi ahlukahlukene, kuye ngezimpawu zobuntu kanye namava okuphila. Abanye abantu bayazithiba ngokwemvelo kanti abanye bayavuleka kakhulu. Ngokuphambene nokuhlazeka kwansuku zonke, ukukhathazeka komphakathi kuhlanganisa ukwesaba, ukukhathazeka nokugwema okuhlupha ubuhlobo, izindlela zansuku zonke, umsebenzi, esikoleni noma ezinye imisebenzi. Ukukhathazeka komphakathi kuvame ukuqala ekuqaleni kwa-mid-teens, yize ngezinye izikhathi kungaqala kubantwana abancinyane noma kubantu abadala. Izimpawu nezimpawu zokukhathazeka komphakathi zingafaka phakathi okuqhubekayo:

• Ukwesaba izimo lapho ungahle uhlulelwe kabi khona
• Ukukhathazeka ngokuzikhombisa noma ukuzidela
• Ukwesaba okukhulu kokuxhumana noma ukukhuluma nabantu abangabazi
• Ukwesaba ukuthi abanye bayobona ukuthi ukhona ukukhathazeka
• Ukwesaba izimpawu zomzimba ezingase zikubangele ihlazo, njengokubopha, ukushisa, ukuthuthumela noma ukuba nezwi elithuthumelayo
• Ukugwema ukwenza izinto noma ukukhuluma nabantu ngenxa yokwesaba ihlazo
• Ukugwema izimo lapho ungase ube yisikhungo sokunakwa
• Ukukhathazeka ngokuqagela umsebenzi noma umcimbi obesabayo
• Ukwesaba okukhulu noma ukukhathazeka ngesikhathi sezimo zomphakathi
• Ukuhlaziya ukusebenza kwakho nokubona amaphutha ezingxoxweni zakho ngemuva kwesimo somphakathi
• Ukulindela imiphumela emibi kakhulu ekuhlangenwe nakho okubi ngesikhathi sesimo somphakathi Kubantwana, ukukhathazeka ngokuxhumana nabantu abadala noma ontanga kungabonakala ngokukhala, ukuba ne-temper tantrums, ukubambelela kubazali noma ukwenqaba ukukhuluma ezimweni zomphakathi. Uhlobo lokukhathazeka komphakathi lokusebenza yilapho uhlangabezana nokukhathazeka okukhulu nokwesaba ngesikhathi sokukhuluma noma ukusebenza obala kepha hhayi kwezinye izinhlobo zezimo zomphakathi eziyinhloko. Izimpawu zomzimba nezimpawu ngezinye izikhathi zingahanjiswa ukukhathazeka komphakathi futhi zingafaka phakathi:
• Ukubopha
• Ukuphakama kwenhliziyo
• Ukuthuthumela
• Ukushisa
• Isisu esiphazamisekile noma isicanucanu
• Ukuphazamiseka ekubambeleleni emoyeni
• Ukukhungatheka noma ukukhanya ekhanda
• Ukuzizwa sengathi ingqondo yakho iye yaba yize
• Ukuqina kwemisipha Imiphumela yansuku zonke evamile ingase ibe nzima ukuyikhuthaza uma unekhathazeka komphakathi, okuhlanganisa:
• Ukuxhumana nabantu abangabazi noma abangabazi
• Ukuya emibuthanweni noma emihlanganweni yomphakathi
• Ukuya emsebenzini noma esikoleni
• Ukuqala izingxoxo
• Ukwenza ukuxhumana ngamehlo
• Ukudetha
• Ukungena egumbini lapho abantu sebegqoke khona
• Ukudla phambi kwabanye
• Ukusebenzisa igumbi lokugezela lomphakathi Izimpawu zokukhathazeka komphakathi zingashintsha ngokuhamba kwesikhathi. Zingase ziqale uma ubhekene nezinguquko eziningi, ukucindezeleka noma izidingo ekuphileni kwakho. Nakuba ukugwema izimo ezibangela ukukhathazeka kungase kukwenze uzizwe kangcono ngesikhathi esifushane, ukukhathazeka kwakho cishe kuzoqhubeka isikhathi eside uma ungatholi ukwelashwa. Bona udokotela wakho noma ochwepheshe wezempilo yengqondo uma uyesaba futhi ugwema izimo zomphakathi ezivamile ngoba zibangela ihlazo, ukukhathazeka noma ukwesaba.

Njengoba kunjalo nakwezinye izimo zezempilo yengqondo, ukukhathazeka komphakathi cishe kuvela ekuhlanganiseni okunzima kwezinto eziphilayo nezimo ezingqongile. Izimbangela ezingaba khona zihlanganisa:

• Izici eziwusifa. Ukukhathazeka kuvame ukubhebhetheka emindenini. Noma kunjalo, akusobala ngokuphelele ukuthi yimalini okuvela ekuzalaneni nokuthi yimalini okuvela ekuziphatheni okufundiwe.
• Ukwakheka kobuchopho. Ukwakheka kobuchopho okuthiwa yi-amygdala (uh-MIG-duh-luh) kungase kudlale indima ekulawuleni impendulo yokwesaba. Abantu abane-amygdala esebenza kakhulu bangase babe nempendulo yokwesaba ephakeme, okubangela ukukhathazeka okukhulu ezimweni zomphakathi.
• Isimo esizungile. Ukukhathazeka komphakathi kungase kube ukuziphatha okufundiwe — abanye abantu bangase bathuthukise ukukhathazeka okukhulu ngemva kwesimo somphakathi esingathandeki noma esiyihlazo. Futhi, kungase kube nobudlelwano phakathi kokukhathazeka komphakathi nabazali abenza isibonelo sokuziphatha okukhathazayo ezimweni zomphakathi noma abalawula kakhulu noma abavikeli kakhulu abantwana babo.

Izimbangela eziningi ezingandisa ingozi yokuthuthukisa i-social anxiety disorder, kufaka phakathi:

• Umlando womndeni. Kunenhlanhla enkulu yokuthuthukisa i-social anxiety disorder uma abazali bakho noma abazalwane bakho benaleli gciwane.
• Amava angalungile. Abantwana ababhekana nokuhlaselwa, ukucwaswa, ukwenqatshwa, ukuhlekwa usulu noma ukuhlukunyezwa bangaba nenkinga enkulu yokuthuthukisa i-social anxiety disorder. Ngaphezu kwalokho, ezinye izehlakalo ezimbi ekuphileni, njengokuxabana komndeni, ukulimala noma ukuxhashazwa, kungahlotshaniswa naleli gciwane.
• Ubukhulu. Abantwana abanesihlazo, abesaba, abazibambeleyo noma abazithiba uma bebhekene nezimo ezintsha noma abantu bangase babe sengozini enkulu.
• Izidingo ezintsha zokusebenza noma zomphakathi. Izimpawu ze-social anxiety disorder zivame ukuqala eminyakeni yobusha, kodwa ukuhlangana nabantu abasha, ukukhuluma esidlangalaleni noma ukwenza isikhombiso esibalulekile emsebenzini kungase kubangele izimpawu okokuqala.
• Ukuba nobukhulu noma isimo esidonsa ukunakekelwa. Isibonelo, ukuphazamiseka kobuso, ukukhahlela noma ukuzamazama ngenxa yesifo se-Parkinson kungandisa imizwa yokuzwa ubudedengu futhi kungase kubangele i-social anxiety disorder kwabanye abantu.

Uma ingelaphiwe, i-social anxiety disorder ingalawula impilo yakho. Ukukhathazeka kungaphazamisa umsebenzi, isikole, ubuhlobo noma injabulo yokuphila. Lesi sifo singabangela:

• Ukuba nokuzithemba okuphansi
• Ubunzima bokuqina
• Ukukhuluma kabi ngokwakho
• Ukuba nomzwelo kakhulu ekugxekweni
• Amakhono omphakathi amabi
• Ukuzihlukanisa nobuhlobo obuyimbi bomphakathi
• Impumelelo ephansi yemfundo nayo msebenzi
• Ukusebenzisa izidakamizwa, njengokusela utshwala kakhulu
• Ukuzibulala noma ukuzama ukuzibulala

Akunakho ukuthi singakuqikelela ukuthi yini ebangela ukuba umuntu abe nesifo sokuhlazeka, kodwa ungathatha izinyathelo zokunciphisa imiphumela yazo uma uhlupheka ukukhathazeka:

• Thola usizo ngokushesha. Ukukhathazeka, njengezinye izimo zempilo yengqondo, kungaba nzima ukuyiphatha uma ulinda.
• Gcina idayari. Ukugcina irekhodi lokuphila kwakho komuntu siqu kungakusiza wena nochwepheshe wakho wezempilo yengqondo ukuthi nibone ukuthi yini ekubekela phansi ingcindezi nokuthi yini ebonakala ikusiza ukuthi uzizwe kangcono.
• Beka izinto eziqakathekile ekuphileni kwakho. Unganciphisa ukukhathazeka ngokuphatha isikhathi namandla akho ngokucophelela. Qiniseka ukuthi uchitha isikhathi uenza izinto ozithandayo.
• Gwema ukusebenzisa izinto ezingalungile. Ukusebenzisa utshwala nezidakamizwa, kanye nokusebenzisa ikhofi noma i-nikotine kungabangela noma kukhuliswe ukukhathazeka. Uma uqaphile kunoma yiziphi lezi zinto, ukuyeka kungakwenza ukhathazeke. Uma ungakwazi ukuyeka wedwa, bheka umhlinzeki wakho wezempilo noma uthole uhlelo lokwelashwa noma iqembu lokusekela ukuze likusize.

Umhlinzeki wakho wezinsizakalo zempilo uzofuna ukuqonda ukuthi ingabe ezinye izimo zingaba yimbangela yokukhathazeka kwakho noma uma unesimo sokukhathazeka komphakathi kanye nesinye isimo sempilo yomzimba noma sengqondo.

Umhlinzeki wakho wezinsizakalo zempilo angase aqonde ukuxilongwa ngokusekelwe ku:

• Ukuhlolwa komzimba ukuze kusize ekuqondeni ukuthi ingabe kukhona isimo sezempilo noma imithi engase ibe yimbangela yemizimba yokukhathazeka
• Ingxoxo ngezimpawu zakho, ukuthi zivele kangakanani futhi ngaphi izimo
• Ukubuyekezwa lohlu lwezimo ukuze kubonwe ukuthi zikwenza ukhathazeke yini
• Imibuzo yokuziphendulela mayelana nezimpawu zokukhathazeka komphakathi
• Izindinganiso ezifakiwe ku-Diagnostic and Statistical Manual of Mental Disorders (DSM-5), epapashwe yi-American Psychiatric Association

Izindinganiso ze-DSM-5 zokukhathazeka komphakathi zihlanganisa:

• Ukwesaba okungapheli, okukhulu noma ukukhathazeka ngezimo ezithile zomphakathi ngoba ukholelwa ukuthi ungahle wahlolwa kabi, uhlonzwe noma uhlanekezwe
• Ukugwema izimo zomphakathi ezibangela ukukhathazeka noma ukuzikhuthaza ngokwesaba okukhulu noma ukukhathazeka
• Ukukhathazeka okukhulu okungaphezu kwesimo
• Ukukhathazeka noma ukucindezeleka okuhlupha ukuphila kwakho kwansuku zonke
• Ukwesaba noma ukukhathazeka okungachazwanga kangcono yisimo sezempilo, imithi noma ukusebenzisa kabi izidakamizwa

Ukwelashwa kuxhomekeke ekutheni i-social anxiety disorder ikuphazamisa kangakanani ekuphileni kwakho kwansuku zonke. Ukwelashwa okuvamile kakhulu kwe-social anxiety disorder kuhlanganisa i-psychotherapy (okubizwa nangokuthi ukwelulekwa ngokwengqondo noma ukwelashwa ngokukhuluma) noma imithi noma kokubili. I-Psychotherapy ilungisa izimpawu kubantu abaningi abane-social anxiety disorder. Ekwelapheni, ufunda ukuthi ungazibona kanjani futhi ushintshe imicabango emibi ngawe futhi uthuthukise amakhono okusiza ukuthi uzuze ukuzethemba ezimweni zomphakathi. I-Cognitive behavioral therapy (CBT) uhlobo oluphumelelayo kakhulu lwe-psychotherapy yokukhathazeka, futhi ingasebenza ngokulinganayo uma yenziwa ngabanye noma ngamaqembu. Ku-exposure-based CBT, uqhubeka kancane kancane uqala ukubhekana nezimo ozikwesaba kakhulu. Lokhu kungathuthukisa amakhono akho okumelana futhi kukusize uthuthukise ukuzethemba kokubhekana nezimo ezibangela ukukhathazeka. Ungase futhi uhlanganyele ekuqeqeshweni kwamakhono noma e-role-playing ukuze uqeqeshe amakhono akho omphakathi futhi uthole induduzo nokuzethemba ekuhlanganyeleni nabanye. Ukuqeqesha ukubhekana nezimo zomphakathi kuwusizo kakhulu ekuqaleni ukukhathazeka kwakho. Nakuba kukhona izinhlobo eziningi zemithi ezitholakala, i-selective serotonin reuptake inhibitors (SSRIs) ngokuvamile uhlobo lokuqala lwemithi oluzama ukwelapha izimpawu eziqhubekayo ze-social anxiety. Umhlinzeki wakho wezempilo angase alotshe i-paroxetine (Paxil) noma i-sertraline (Zoloft). I-serotonin ne-norepinephrine reuptake inhibitor (SNRI) i-venlafaxine (Effexor XR) nayo ingaba yilona khetho le-social anxiety disorder. Ukuze kuncishiswe ingozi yemiphumela emibi, umhlinzeki wakho wezempilo angase akuqalise ngenani elincane lemithi bese kancane kancane ekhuphula iresiphi yakho kuze kube yilinganiso eliphelele. Kungathatha amasonto ambalwa kuya ezinyangeni eziningi zokwelashwa ukuze izimpawu zakho zithuthuke ngokubonakalayo. Umhlinzeki wakho wezempilo angase futhi alotshe ezinye izidakamizwa zezimpawu ze-social anxiety, ezifana ne: - Imithi yokunciphisa ukukhathazeka. I-Benzodiazepines (ben-zoe-die-AZ-uh-peens) inganciphisa amazinga akho okukhathazeka. Nakuba ngokuvamile isebenza ngokushesha, ingaba yilokho okujwayelekile futhi ibe nomthelela wokulala, ngakho-ke ngokuvamile ilotshwa kuphela ukusetshenziswa isikhathi esifushane. Ungayeki uma ukwelashwa kungasebenzi ngokushesha. Ungaqhubeka uthuthuka e-psychotherapy emasontweni noma ezinyangeni eziningi. Ukufunda amakhono amasha okusiza ekulawuleni ukukhathazeka kwakho kuthatha isikhathi. Futhi ukufumana imithi efanele isimo sakho kungathatha ukuzama nokuhluleka. Kwabanye abantu, izimpawu ze-social anxiety disorder zingase zinyamalale ngokuhamba kwesikhathi, futhi imithi ingayeka. Abanye bangase badinge ukusebenzisa imithi iminyaka ukuvimbela ukubuyela emuva. Ukuze uthole okuningi ekwelapheni, gcina iziqukatho zakho zezokwelapha noma zokwelapha, zidedise ngokubeka imigomo yokuya ezimweni zomphakathi ezibangela ukukhathazeka, thatha imithi njengoba kuqondiswe, futhi khuluma nomhlinzeki wakho wezempilo mayelana nanoma yiziphi izinguquko esimweni sakho. Izindlela zokwelapha eziningi zemifino zifundwe njengokwelashwa kokukhathazeka, kepha imiphumela ihlukahlukene. Ngaphambi kokuthatha noma yiziphi izindlela zokwelapha zemifino noma izongezelelo, khuluma neqembu lakho lezokunakekelwa kwezempilo ukuqinisekisa ukuthi ziphephile futhi azikwazi ukusebenzisana nanoma iyiphi imithi oyithatha.

Nakuba i-social anxiety disorder idinga usizo lochwepheshe wezokwelapha noma umchwepheshe we-psychotherapy oqeqeshwe kahle, ungazama ezinye zeziqhinga ukuze ubhekane nezimo ezivame ukubangela izimpawu:

• Funda amakhono okuqeda ukucindezeleka.
• Thola umsebenzi womzimba noma ube nomsebenzi womzimba njalo.
• Thola ubuthongo oanele.
• Dla ukudla okunempilo, okuqondene kahle.
• Gwema utshwala.
• Khawulela noma ugweme i-caffeine.
• Hlanganyela ezimweni zokuxhumana nabantu ngokufinyelela kubantu obathanda ukukhululeka nabo.

Okokuqala, cabanga ngezinto ozikhathazayo ukuze ubone ukuthi yiziphi izimo ezibangela ukukhathazeka okukhulu. Bese uqeqesha le miqondo kancane kancane kuze kube yilapho ingasakubangeli ukukhathazeka. Qala ngezinyathelo ezincane ngokubeka imigomo yansuku zonke noma yevhiki ezimweni ezingaqinile. Uma uqeqesha kakhulu, uzoba nokukhathazeka okuncane.

Cabanga ukuqeqesha lezi zimo:

• Dlala nohlobo oluseduze, umngane noma umuntu omaziyo endaweni yeningi.
• Yenza ngamabomu ukuxhumana ngamehlo bese uphendula izibingelelo zabanye, noma ube yilowo oqala ukubingelela.
• Nikeza othile udumo.
• Cela umthengisi ukuthi akusize uthole into.
• Thola imiyalelo kumuntu ongamazi.
• Bonisa isithakazelo kwabanye — buza ngamakhaya abo, abantwana, abazukulu, izinto abazithandayo noma uhambo, isibonelo.
• Shaya umngane ukwenza amacebo.

Ekuqaleni, ukuba nobudlelwano bomphakathi uma uzizwa ukhathazekile kunzima. Ngendlela enzima noma ebuhlungu njengoba kungase kubonakale ekuqaleni, ungagwemi izimo ezibangela izimpawu zakho. Ngokuhlangana njalo nalezi zimo, uzoqhubeka nokuklama nokuqinisa amakhono akho okumelana.

Lezi zindlela zingakusiza uqale ukubhekana nezimo ezikwenza ube nokukhathazeka:

• Lungiselela ingxoxo, isibonelo, ngokufunda ngezindaba zamanje ukuze uthole izindaba ezithakazelisayo ongaxoxa ngazo.
• Gxila ezimfanelweni zomuntu siqu ozithandayo ngawe.
• Qeqesha imisebenzi yokuphumula.
• Funda amakhono okulawula ukucindezeleka.
• Beka imigomo yomphakathi eqondile.
• Phawula ukuthi izimo ezihluphekayo ozikhathazayo zivele kangaki. Ungase uqaphele ukuthi izimo ozikhathazayo ngokuvamile aziveli.
• Uma izimo ezihluphekayo zenzeka, khumbula ukuthi imizwa yakho izodlula futhi ungayilawula kuze kube yilapho zidlula. Abantu abaningi abakuzungezile abayiboni noma abanakhathali kakhulu njengoba ucabanga, noma bayathethelela kakhulu kunalokho ocabanga.

Gwema ukusebenzisa utshwala ukuze uthule izinzwa zakho. Kungase kubonakale sengathi kusiza okwesikhashana, kodwa esikhathini eside kungakwenza uzizwe ukhathazekile nakakhulu.

Lezi zindlela zokulwa zingakusiza ukunciphisa ukukhathazeka kwakho:

• Xhumana njalo nabangane namalungu omndeni.
• Joyina iqembu lokusekela lendawo noma elihlonishwayo elikwi-inthanethi.
• Yenza imisebenzi ejabulisayo noma ephumuzayo, njengezinto ozithandayo, uma uzizwa ukhathazekile.

Ngokuhamba kwesikhathi, lezi zindlela zokulwa zingakusiza ulawule izimpawu zakho futhi uvikele ukubuyela emuva. Zikhumbuze ukuthi ungadlula ezikhathini zokukhathazeka, ukuthi ukukhathazeka kwakho kuphila isikhashana nokuthi imiphumela emibi oyikhathazayo kakhulu ayiveli.