Imicabango ephazamisa ingqondo yileyo micabango engathandeki eyeza kungazelelwe engqondweni yakho ngenkathi nje uzilungisa izindaba zakho. Kwesinye isikhathi ungazibuza ukuthi kungani unayo nhlobo, noma uzizwe sengathi awumele ukuba nayo. Nokho, leso isimo esivamile kakhulu. Eqinisweni, abantu abaningi bayaba nale micabango ngezikhathi ezithile ezimpilweni zabo, futhi ukuyifunda kuyisinyathelo sokuqala sokuze uzikhulule ekulawulweni kwayo.

Kule blog, sizoxoxa ngencazelo yemicabango ephazamisa ingqondo nezimbangela zayo. Futhi, okubaluleke kakhulu - ukuthi ungayibhekana kanjani imicabango ephazamisa ingqondo.

Yini Imicabango Ephazamisa Ingqondo?

Indlela elula yokuchaza imicabango ephazamisa ingqondo yile: yimicabango, izithombe, noma izifiso ezingathandeki ezingena engqondweni yakho kungazelelwe ngaphandle kwesexwayiso. Njengokuvamile, zivame ukuba zishaqisa, zimangalisa, futhi zingakhululeki nhlobo. Zingaba ngezokulimaza abanye, izihloko ezingavumelekile, ukungcola, noma ngisho nokungabaza inkolo yakho.

Okubaluleke kakhulu ukuthi ukuba nale micabango akukwenzi umuntu omubi. Eqinisweni, ucwaningo olukhulu olwanyatheliswa kuJournal of Obsessive-Compulsive and Related Disorders, oluhlanganise ososayensi abavela emazweni angu-13 ahlukene kumazwekazi ayisithupha, lubonise ukuthi 94% abantu bane micabango engathandeki ephazamisa ingqondo. Ngakho-ke, le micabango yinto cishe wonke umuntu ayithola.

Umehluko wangempela phakathi kwabantu abane micabango enjalo kuphela ngezikhathi ezithile nabantu abezimpilo zabo ziphazamiseka yona akuyona imicabango ngokwayo. Kuyindlela umuntu abhekana ngayo nabo.

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Akusilo neze icala, ngoba abantu abaningi bayaba nale micabango engathandeki kwesinye isikhathi ngaphandle kokuthi babe nenkinga yengqondo. Iba inkinga kuphela uma seyiqala ukuphazamisa impilo yakho yansuku zonke noma ukuthula kwakho. Gxila ekutheni ngabe le micabango iyakuphazamisa yini ekwenzeni izinto zakho zansuku zonke.

Cha neze, ngoba imicabango engafuneki iyinto ehlukene kakhulu nalokho okukholelwa kukho noma okufisayo. Iqiniso lokuthi le micabango ikukhathaza kangaka liwubufakazi bokuthi ayiyona imvelo yakho yangempela. Ungakwazi ngokuphepha ukwehlukanisa phakathi kwezenzo zakho nale micabango efika ungaqondile.

Izibonelo Zemicabango Ephazamisa Ingqondo

Izibonelo zemibango ephazamisa ingqondo zingahluka kakhulu. Ezinye azilimazi nhlobo, ezinye zingabonakala zyesabeka kakhulu. Izinhlobo ezivamile kakhulu yilezi:

Isigaba

Isibonelo

Esehlotshaniswa nokulimaza

Isifiso esiphuthumayo sokushova umuntu ngenkathi umi eduze nomphephelelo

Ukungcola

Ukwesaba ukuthinta indawo nokusakaza isifo

Ukungabaza ubudlelwano

"Kuthi uma ngingathandi ngempela umngane wami?"

Eyesenkolo noma yokuhlambalaza

Imicabango engathandeki eyihlazo ngesikhathi somkhuleko

Eyesocansi

Izithombe zobulili ezingathandeki ezibandakanya abantu abangafanele

Ukwesaba ingozi

"Kuthi uma ngashiya isitofu sivuliwe ngadala umlilo?"

Yini Ebanga Imicabango Ephazamisa Ingqondo?

Ngakho-ke, kungani imicabango ephazamisa ingqondo yenzeka?

Ngokusho kososayensi, izimbangela eziyinhloko yilezi:

Umsebenzi wobuchopho kanye "umsindo wangemuva."

Njalo, usebenza buthule ngemuva, ubuchopho bakho abubangelwa kuphela imicabango eminingi ongayiboni ngisho nalapho ungazi, kodwa futhi nalezo ezingavamile ukunakwa. Ngezikhathi ezithile, ubuchopho buqaphela lezo ezingavamile ukunakwa njengesingo, ngakho-ke, ziyaba nzima.

Ukucindezeleka Nokukhathazeka

Ukucabanga ngaphansi kokucindezeleka kungadala ukuthi ubuchopho bube nakho okungaphezulu. Leli zinga elingajwayelekile lokunakwa lingakhuphula imicabango ekuqaleni edlule ngaphandle kokunakwa.

Ukuntula Ukuphumula

Ikhwalithi yokulala ithinta amandla wobuchopho bakho okubhekana nemizwa, futhi uma ingeyinhle, khona-ke ungase ubone imicabango yakho ephazamisa ingqondo ngokucace bha.

Izinguquko Ezinkulu Empilweni

Izinguquko ezifana nengane entsha noma umsebenzi omusha, ukulahlekelwa othandekayo, noma ukugula kungakhuphula imicabango engathandeki. Ucwaningo olulodwa lubonise ukuthi 100% omama abasha babene micabango engathandeki yokulimaza ingane yabo ngengozi - isibalo esesabisa kakhulu njengoba sibonisa ukuthi ukucindezeleka kulethela ngisho nemicabango evamile.

I-OCD Neziyaluyalu Lokukhathazeka

Uma sikhuluma nge-obsessive-compulsive disorder (OCD), isiyaluyalu lapho imicabango ephazamisa ingqondo iba yizinkathazo ezibangela izenzo eziphindaphindayo. Abantu abanesimo esinjalo bane micabango ephazamisa ingqondo okunzima kakhulu ukuyikhipha. E-National Institute of Mental Health (NIMH), kulinganiselwa ukuthi umuntu oyedwa kwabangu-40 abantu abadala base-US bazohlangabezana nemithetho ye-OCD ngezikhathi ezithile ezimpilweni zabo.

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Yebo, ukucindezeleka okukhulu nokukhathazeka kungayenza ingqondo yakho ibe sesimweni sokulinda ingozi, okwenza kube lula ukuba igxile emicabangweni engabalulekile. Uma izinga lokucindezeleka liyehla, uyoqaphela ukuthi le micabango iyancipha ngokwemvelo. Ukunika umzimba nengqondo ithuba lokuphumula kungasiza ukwehlisa lokho kusabela okungafanele kwengqondo yakho.

Ukungaphumuli kahle ebusuku kwenza ingqondo yakho ingakwazi ukulawula imizwa kahle, okwenza imicabango engafuneki izwakale icace futhi isabise kakhulu. Ukulala ngokwanele nangokuthula kusiza ukuzinzisa imizwa yakho futhi kungayenza le micabango ibe lula ukubhekana nayo uma ivela. Zama ukuba nohlelo oluhle lokulala ukuze usekele impilo yakho engokomzwelo.

Kungani Imicabango Ephazamisa Ingqondo Izizwa Iyingozi Kakhulu?

Okushiwo imicabango ephazamisa ingqondo kuyashintsha lapho ingqondo yakho inquma ukuthi umcabango uyisizungu esikhulu kuze kube sesinyathelweni sokwesaba. Ngukho-ke okwenza le micabango ibe buhlungu.

Ngokuvamile, abantu bavame ukubona umcabango ophazamisa ingqondo futhi bangawunaki. Nokho, abanye abantu bagcina besendaweni eyodwa. Umcabango uyavela, bayathukuthela, bazama ukuwukhipha, futhi uma beqhubeka bephikelela ukuthi bangacabangi ngawo, uba kakhulu. Lokhu kuyilokho osokhemisi abakubiza nge "ironic process theory". Uma wenza umzamo omkhulu wokungacabangi nge into, uba kakhulu ephuma engqondweni yakho.

Cishe njalo, umcabango wangempela akuyona inkinga. Okubalulekile ukuthi yikuphi ukubaluleka oyinikezayo kuwo.

Nini Imicabango Ephazamisa Ingqondo Eyisibonelo Sokuthi Kukhona Okungaphezulu?

Ukuba nemibango engalindelekile eyenzeka ngamunye ngamunye akuyona into engajwayelekile. Iba inkinga eyelashwayo lapho:

  • Iqala kaningi futhi ibonakala ingalawuleki

  • Iyakwenza ukhathazeke kakhulu noma iphazamise impilo yakho

  • Iholela ezenzweni eziphindaphindayo ezenzelwe ukudambisa ukukhathazeka (njengokuhlola, ukugeza, noma ukucela isiqinisekiso)

  • Iza nezinye izimpawu zokudangala, i-PTSD, noma isiyaluyalu sokudla

Lapho imicabango ephazamisa ingqondo ithinta kabi umsebenzi wakho, ubudlelwano, noma imisebenzi yansuku zonke, ukufuna usizo kumeluleki wezempilo yengqondo kungaba umqondo omuhle.

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Kufanele ufune usizo uma le micabango iphazamisa kakhulu umsebenzi wakho, ubudlelwano bakho, noma ukukwazi kwakho ukwenza izinto usuku lonke. Uchwepheshe angakusiza ukuba uthole ukuthi ngabe ubhekene nokukhathazeka okujwayelekile yini noma into edinga ukwelashwa okukhethekile. Kungcono ukufuna usizo kusenesikhathi kunokulinda ukuthi ukuhlupheka kwakho kwande.

Nakuba imikhuba yokuzama ukuziqinisekisa ingase ikunikeze impumuzo yesikhashana, empeleni yenza umjikelezo uqhubeke futhi yenze imicabango iqine kakhulu ngokuhamba kwesikhathi. Umgomo uwukwephula lowo mjikelezo ngokufunda ukuhlala nalelo zwa elingemnandi ngaphandle kokwenza okuthile ngakho. Zama ukubuka imicabango yakho ngaphandle kwesidingo sokuyilungisa noma ukwenza isenzo sokuyiqondisa.

Indlela Yokuyeka Imicabango Ephazamisa Ingqondo: Okungasebenza Ngempela

Gwema Ukuzama Ukuyicindezela

Lokhu kungase kubonakale kunqamule, kodwa ukulwa nemicabango ephazamisa ingqondo kuvame ukuyikhuphula. Ucwaningo luvame ukubonisa ukuthi ukuphika imicabango kunezigubungelo ezihlukile kulokho okulindelwe. Ngakho-ke, ungavele uyemukele umcabango ngaphandle kokuphendula kuwo - vele uzitshele, "Nansi lowo mkhaba futhi" - bese uwuvumela uhambe ngesivinini sawo.

I-Cognitive Behavioral Therapy (CBT)

I-CBT ihlala iyinye yezindlela ezihloliwe kakhulu futhi eziphumelelayo zokubhekana nemicabango ephazamisa ingqondo. I-Mayo Clinic ithi izifundo zikhombisa ukuthi i-CBT iletha ukuthuthuka okumangalisayo ezimpawini zabantu abangu-75% abane-OCD. Ngokuyisisekelo isebenza njengesithuthukisi sokukusiza ubone izindlela zakho zokucabanga ezingalungile, uphikise ukuba yiqiniso kwazo, futhi ushintshe indlela osabela ngayo kuzo.

Ukubhekana Nengalo Nemizwa (ERP)

I-ERP uhlobo lwe-CBT oluvame ukuthathwa njengokwelashwa okuhle kakhulu kwezinhlobo ze-OCD zemibango ephazamisa ingqondo.

I-National Institute of Mental Health (NIMH) ibika ukuthi i-ERP inganciphisa izenzo eziphindaphindayo ngempumelelo, ngisho nabantu abangaphenduli kahle ngemithi kuphela.

Nansi incazelo emfushane yokuthi i-ERP ivame ukwenziwa kanjani:

  • Ukubhekana: Ufakwa kancane kancane emcabangweni ophazamisa ingqondo noma isimo esikwenza ucasuke, esikhundleni sokusibaleka.

  • Ukunqanda Impendulo: Ungabe usawuvumela umkhuba noma ukufuna isiqinisekiso. Ekugcineni, ubuchopho "buyafundiswa" ukuthi umcabango awulimazi.

Ukuqwashisisa

Ukuqwashisisa kungakusiza ngezinga elithile ukuthi ungathinteki yimicabango ephazamisa ingqondo. Kusho ukwazi imicabango yakho ngaphandle kokuyiphawula noma ukuyihlohlola nganoma iyiphi indlela. I-Mayo Clinic ikhomba ukuthi ngemikhuba yokuqwashisisa, ungakhuphula amandla akho okugxila, wehlise izinga lakho lokukhathazeka, futhi unciphise inani lezikhathi lapho unemicabango ephazamisa ingqondo.

Uma isheduli yakho iminyene, ungakhathazeki ngokucabangela amahora. Ngisho nokuzindla okuthile okujoliswe kukho imizuzu embalwa ngosuku kuzosebenza.

Imithi

Uma utholakale une-OCD noma iziyaluyalu zokukhathazeka, ungase udinge ukuvakashela udokotela wezifo zengqondo ozohlola isidingo sokunikeza i-SSRIs (selective serotonin reuptake inhibitors), uhlobo lokudambisa ukudangala. Akufanele ulindele ukuthi imithi izokwazi ukukukhipha emicabangweni ephazamisa ingqondo. Nokho, inganciphisa ubunzima bayo futhi yenyuse umthelela wokwelapha.

Indlela Yokubhekana Nemicabango Ephazamisa Ingqondo Ngosuku Ngalunye

Ngisho noma ungathandi ukubona umelaphi ukuze uthole ukwelashwa, kusenezindlela eziningi ezingokoqobo ezizosiza:

  • Bona umcabango: Ngokwakho, zitshele ukuthi, "Lowo ngumcabango ophazamisa ingqondo, akuyona iqiniso."

  • Ungawujabuleli noma ulwe nawo: Ukuwunika amandla amaningi kuyimiphumela uma uzama ukubona ukuthi umcabango "unenjongo ethile."

  • Qhubeka Uhambe: Ungacabangi ngomcabango, kodwa buyisela ukugxila kwakho emisebenzini yakho. Ukubamba kwakho umcabango kuyancipha kuphela lapho uyeka ukuwunikela ukunakwa.

  • Khuluma nomuntu omethembayo: Uhlazo ludinga imfihlo. Futhi, akuyona imfihlo ukuthi ukukhuluma ngokuhlupheka kwakho nomuntu omethembayo, kuhlanganise nomelaphi wakho, kuvame ukubangela ukuncipha kwamandla ayo.

  • Nciphise ukucela isiqinisekiso: Ukubuza njalo abanye ukuthi imicabango yakho "ilungile" kungase kuqinise ukukhathazeka kunokukunciphisa.

Okubalulekile Okubalulekile

Imicabango ephazamisa ingqondo ingesinye sezinhlobo ezivamile kakhulu zemicabango abantu abanayo. Azibonisi ububi, isono, noma iziyaluyalu zengqondo. Abantu abangaba ngu-94 kwabangu-100 bayazithola. Into eyenza ihlale iyimpendulo yakho kuzo. Noma ngabe ubhekana nemicabango ephazamisa ingqondo engazelelwe engahlangene nanoma yini oyenzayo, noma ngabe ubhekana nezimpawu ze-OCD noma zokukhathazeka, kunezindlela ezisebenzayo, ezingokwesayensi ezingakusiza. Nokho, uma imicabango ephazamisa ingqondo inciphisa impilo yakho, ukuthola uxhumano nomeluleki wezempilo yengqondo ngokuqinisekile kuyisinyathelo sokuqala nesibaluleke kakhulu ongakwenza cishe.

Imibuzo Evame Ukubuzwa (FAQs)

Ingabe imicabango ephazamisa ingqondo iyingozi?

Ngamafuphi, cha. Okokuqala, umcabango ophazamisa ingqondo wokulimaza umuntu akusho ukuthi uzokwenza leso senzo. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi abantu abakhathazwa kakhulu yimicabango enobudlova noma eyinqaba mhlawumbe ngeke bayenze. Ukukhathazeka kwabo kuphakamisa ukuthi umcabango uyinqaba ezindinganisweni zabo.

Ingabe imicabango ephazamisa ingqondo iyanyamalala nhlobo?

Lokhu akunakwenzeka kakhulu. Ngosizo olufanele, imicabango ephazamisa ingqondo ijwayele ukuba yize futhi yenciphe kuningi abantu. Eqinisweni, umgomo wokwelashwa akuwona ukukukhipha nhlobo emcabangweni wakho kodwa ukunciphisa ubuhlungu obubangelwa umcabango futhi ukukhulule ezizenzweni eziwumphumela womcabango.

Ingabe izingane zingaba nemicabango ephazamisa ingqondo?

Impela. Abantwana nentsha bangaba nemicabango ephazamisa ingqondo, ngokuvamile ehlobene nokulimaza, ukungcola, noma ukukhathazeka ngomndeni wabo. I-Pediatric OCD isiyaluyalu esihlonzwe njengesifo. Uma ingane yakho ikhatshazwa yimicabango ephindaphindayo, engathandeki, kungumqondo omuhle ukuthola usizo kumeluleki wezempilo yengqondo wezingane.

Kuvamile yini ukuba nemicabango ephazamisa ingqondo nsuku zonke?

Mhlawumbe. Abantu abaningi banemicabango ephazamisa ingqondo nsuku zonke ngaphandle kokuba bayikhathazeke. Ubuningi bodwa abubalulekile njengomthelela wemicabango ebanga ukuhlupheka okukhulu komuntu noma okuholela ekulahlekelweni kokusebenza.