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Uhlolo Lokuthakatheka: Imibuzo Eyi-20 Yokuzibhekameza Elungile Ekhaya

Ukuzibhekameza kulozinne: ukuthakatheka okupindisayo, izimpawu zomzimba, uthenta owesondo, nokugwema. Imibuzo engama-20, isifinyezo esisheshile. Ithuluzi lokuzibhekameza, hhayi isigamulelo somungshi.

imibuzo engu-204 imizuzu
Yenza Lesi Sivivinyo
Okuyisisekelo

Yini i-Uhlolo Lokuthakatheka?

Lolu hlolo lubheka ukuthakatheka ngezinne: ukuthakatheka okupindisayo (izisulu ezithile zokutheta okushisayo kuze kopumula imizuzu, ivamile ngaphandle kwesizatho), izimpawu zomzimba nokucabanga (inhliziyo eya ngeshatu, ukulimza okushisayo, ukungaziswa, nokuthenta okuthiswayo emgqomeni), uthenta owesondo (uthenta onokulinda, phakathi kwezikhathi, nokuthiwa umuntu bakuzoba lokuthakatheka kuphela), nokugwema (izindawo, izinto, noma izinqumo ozishintshile ukuze ungeke ukuthakatheka). Imibuzo engama-20, isikwele esincane, isifinyezo esiyinzwele oyingakuthatha engxoxweni.

Funda KabanziBonisa Kancane

Isikhathi esisodwa sokuthakatheka ngesikhathi esisindiswe, asini fani nokuthakatheka. Naningi abantu bafaka isikhathi esisodwa sokuthata okushisayo, futhi kunaningi kwawo asibuyele kube nkhuba. Ukuthakatheka yinto eyenzeka lapho ukuthakatheka okubuye, lapho uthenta onokulinda umzuzu owakukhulu, nokutheta okuthakatheka ekuqala ukumehlukela indawo ofika. Lapho ufika emomenta emanda, umuntu othole amapulazi ephakhasinda, ukhuma, nokuthenta okubonakala ungosindiswe, okubheka umuntu okuthakatheka ibkhona kumuthelo owenziwa umuntu abaningi—futhi akusho yini okushone ngempela. Iyinkomo yokusindi, hhayi ubufakazi bokuthi ubufakazi bubuyela.

Lolu hlolo lihluke kuhlolo lokuthenta, olubheka uthenta ongekakutsi oyedwa umuntu, nokuthenta okumuntu, olubheka okuthanta okuthambekele emizini; ukuthakatheka yinkhuba eyayo: ukuthakatheka, zisulu, futhi ivamile ngaphandle kwesizathu. Ithuluzi lokuzibhekameza, hhayi ukuxilongwa, futhi akusikhundlela sokundlela ngochwepheshe onelayisensi, umuntu ongumbongi, noma umdokotela. Uma imiphumela yakho izwakala iqondene nawe, umuntu ongumbongi ogcwele ukuthakatheka iyinzalamane elungile: Uhlelo lokwenza kube nzima (CBT) olwemuva lokwazi iqonde nomuntu azizwa ukuthakatheka ngokukhulu, futhi umuthelo angasiza uma uhambanisa nesikhundla.

Lokho Ozokuthola

Lokho Isivivinyo Esikuveza

Isikhathi sokuthakatheka: kanigakanani ukuthakatheka okuthile okuthakatheka kuze kopumula imizuzu.
Izimpawu zomzimba nokucabanga: inhliziyo eya ngeshatu, ukulimza okushisayo, ukungaziswa, nokuthenta okucaza okubonakala ubosindiswe.
Uthenta owesondo: isikwele sesikathi nokuwela owokukhuluma nokuthakatheka ezizulini elisha.
Indawo ozigweme: izindawo, izinto, noma izinqumo ozishintshile ukuze ungeke ukuthakatheka.
Isifinyezo elula kulozinne—okumukeleka ngochwepheshe noma odokotela, hhayi isigamulelo.

Imibuzo Nezimpendulo

Imibuzo Evame Ukubuzwa

imibuzo engu-6

  • Cha. Lolu hlolo yithuluzi lokuzibhekameza, hhayi ukuxilongwa. Lungakusiza ubone umkhuba obizwele imithwalo, kodwa kuphela umuntu ongumbongi onelayisensi, njengombongi, umuntu ongumbongi yengqondo, noma udokotela, okungakutshela ukuthakatheka ngokukhethekile—futhi lokho kulandelela ukuhlolwa okugcwele komuntu, okufanele nokukuhlola akunomo zomuntu ngemuva kwezilwane noma inhliziyo. Cabanga imiphumela yakho njengokuqala ezoxoxweni, hhayi isigamulelo.

  • Asibuyele ngempela. Isikhathi esisodwa sokuthakatheka, ngakho ngesikhathi esisindiswe, kuqaph futhi akusho ukuthakatheka. Ukuthakatheka kubhekiswe lapho ukuthakatheka okubuye, futhi lapho uthenta okulinda umuntu wakufezile, noma lapho umuntu ushintshe indawo ngokunetheka kwezizulini. Uma bekuthi yakha kungu-ilanga oyedwa, futhi akukhona ukutheketheka noma ukubushintsha, lokho kungumahlanu kukhulu kunama-ukuthakatheka.

  • Uhlolo Lokuthenta ibheka uthenta wengqondo: uthenta othambekele umuntu ongemuva futhi akushibe nemoto, ephakamisela umuntu, budlelwane—okuvusela kahle futhi akukushibe nekaxi. Ukuthakatheka kulungile okungemuva: izisulu ozivele ngeshatu kuze kopumula imizuzu, ziphakathike ngaphandle kwesizathu nomuntu. Umuntu angakwazi ukubukele okuvusele futhi okushibe nekaxi futhi kanye futhi aphe; izibukelo zemibuzo yomnye kuqathaniswa ngokumba yenye.

  • Uhlolo Lokuthenta Kumuntu ibheka okuthanta okuthambekele umuntu omtu emizini futhi ebunzwene—inikazi, isigwebo, noma ikucaza. Ukuthakatheka izikhathi zavumile asini endaweni: zingenzeka etafuleni, emotini, noma noma ethandiwe, ngaphandle kwabantu okwamankela. Abanye banokuthi abana nabakusokuthanta kumuntu nabanini, ngakho bayazigwema emizini ngoba sebekhona ukuthakatheka khona—kodwa isikhundla somnye kuqathaniswa nokulandelela izimpawu zabantu.

  • Asibuyele ngempela, kodwa kuyilo umbuzo, futhi esikhathi esisodwa kuyilo indawo elungile ekubaza udokotela. Inhliziyo eya ngeshatu, inzuzo yomzimba, lokhu konzo izimpawu zesisulu sokuthakatheka. Uma udokotela ehambisanisa, izisulu ezizela nokungemuva ezithile ziphakamisela ukuthakatheka kunento esinzima, kodwa ukuhlolwa kwangaphambi kokuqala kugcwele futhi kahle, asikuboshwe lufito. Uma ukuthakatheka bubuye, isikhathi okuyodwa futhi akuzizo okukoshela, umuntu ongumbongi ogcwele ukuthakatheka iyisibhakela esihle sokuqala, hhayi okufaniswa.

  • Qala ngokungabi nethanta ngethanta ngethanta: isikolo esiphakamisile kunolwazi, hhayi isigamulelo esingakuwi. Buka udokotela kuqala ukuhlola okuthulu okumuntu, khona umuntu ongumbongi ogcwele ukuthakatheka. Uhlelo lokwenza kube nzima (CBT) olwemuva lokwazi iqonde nomuntu azizwa ukuthakatheka ngokukhulu, kunolwazi obuhle obakuhunyathelisa ngamalanga angukhilo, futhi umuthelo angasiza uma uhambanisa nesikhundla. I-Anxiety & Depression Association of America (adaa.org) inendawo elungile yokuthola chwepheshe futhi olwazi olwesondela. Uma uyolingala ngesikhathi noma ngesikhathi sokuba namathuba, xhumana nentshisekelo yokulubeka noma inkonzo yokugonda emzini wakho.

Yenza i-Uhlolo Lokuthakatheka Manje

Thola iphrofayela yakho ye-Uhlolo Lokuthakatheka. Imibuzo engu-20 · 4 imizuzu.

Yenza Lesi Sivivinyo
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