Indlela yokubhekana nomuntu onokukhathazeka

Uma ugcina uthandana nomuntu onokukhathazeka, kungokwemvelo ukuzizwa ukhathazekile. Ukubona omunye umuntu ekhathazekile kungakwenza uphatheke kabi futhi ukhathazeke, kungakhathaliseki ukuthi ukhathazeka noma cha.

Ungase futhi ukhathazeke ngekusasa lobudlelwano benu. Ukukhathazeka komlingani wakho kuyithinta kanjani impilo yenu yansuku zonke ndawonye? Yini okufanele uyenze uma uqala ukuba ne-spirals spirals noma i-panic attack? Ungakwazi ukuyiphatha?

Ake sibheke ins kanye nokuphuma kokuthandana nomuntu okhathazekile, okuhlanganisa lokho okudingeka ukwazi mayelana nokuphazamiseka kokukhathazeka, ukuthi kuthinta kanjani ubudlelwano bakho obuseduze, nokuthi ungameseka kanjani umuntu okhathazekile.

Zinike isikhathi sokufunda ngezinkinga zokukhathazeka

Uma uthandana nomuntu onokukhathazeka, enye yezinto ezilula futhi ezisekela kakhulu ongayenza ukufunda okuncane mayelana nokukhathazeka nokukhathazeka.

Abaningi bethu banalo mbono wokuthi esikhathazeke ngakho kungase kungahambisani neqiniso, ngakho kuyasiza ukukucacisa lokho. Ukuqonda ukukhathazeka nakho kukwenza ube nozwela.

Ukuvama

Okokuqala, kuhle ukwazi ukuthi ukukhathazeka kuvame kakhulu futhi cishe wonke umuntu uzoba nesifo sokukhathazeka okungenani kanye empilweni yakhe.

I-National Institute of Mental Health ilinganisela ukuthi u-19% wabantu abadala uke wabhekana nenkinga yokukhathazeka ngonyaka odlule kanti u-31% wabantu abadala uzoba nenkinga yokukhathazeka phakathi nokuphila kwabo. Ngaphezu kwalokho, izifo zokukhathazeka kuthiwa zivame kakhulu kwabesifazane kunabesilisa.

Ukuba nesifo sokukhathazeka akubona ubuthakathaka, futhi akubangelwa ukukhetha okubi. Ukukhathazeka akuyona nje indaba yomcabango wakho.

Abantu ababhekana nokukhathazeka bavame ukuba ne-genetic predisposition, futhi ukuphazamiseka kokukhathazeka kuvame ukugijima emindenini. Izici zemvelo nokungalingani kwamakhemikhali nakho kungase kube nendima.

izimpawu

Ukukhathazeka kuzibonakalisa ngendlela ehlukile kumuntu ngamunye. Akuwona wonke umuntu ohlushwa ukukhathazeka obhekwa njengomuntu "othuthumelayo". Abanye abantu ababhekana nokukhathazeka bangase babonakale bezolile ngaphandle, kodwa ngaphakathi bazizwa benezimpawu ezengeziwe.

Kwabanye abantu, ukukhathazeka kungenza impilo yansuku zonke ibe nzima kakhulu, kuyilapho abanye bephila nohlobo olusebenza kahle lokukhathazeka.

Izimpawu zokukhathazeka kungaba ngokomzimba, ngokwengqondo nangokomzwelo. Izimpawu ezijwayelekile zokukhathazeka zihlanganisa:

• ukushaya kwenhliziyo okusheshayo
• Ukuphefumula kanzima
• Ajuluke
• isicanucanu
• Nginesisu esibi
• ukungezwani kwemisipha
• Imicabango emjahweni
• ukwethuka noma umuzwa wokubhujiswa okuzayo
• Ama-flashbacks wesipiliyoni esibuhlungu noma esinzima
• ukuqwasha
• iphupho elibi
• Angikwazi ukuhlala ngithule
• ukuthatheka nokuphoqeleka

izinhlobo zokukhathazeka

Kuhle futhi ukwazi ukuthi kunezinhlobo eziningana zokuphazamiseka kokukhathazeka. Isibonelo, akubona bonke abantu abanokukhathazeka abazobhekana nokuhlaselwa kovalo. Futhi, abanye abantu abanezinkinga zokukhathazeka banenkinga yokuxhumana nabantu, kuyilapho abanye bengenakho. Konke kuncike ekutheni hlobo luni lwesifo sokukhathazeka onakho nokuthi ubhekana kanjani nakho.

Yisifo sokukhathazeka esivame kakhulu.

• ukukhathazeka okujwayelekile
• i-panic disorder
• i-phobia (ukwesaba)
• I-Agoraphobia
• ukuphazamiseka kokukhathazeka ngokwehlukana

Indlela yokusekela umlingani wakho ngokukhathazeka

Uma usondelene nomuntu onenkinga yokukhathazeka, ungase uzizwe udidekile ukuthi yini okufanele uyenze. Bayazi ukuthi ngokuvamile ababhekana nakho akunangqondo futhi umbono wabo wamanje weqiniso ungase ungabi nembayo ngokuphelele. Uyangitshela lokhu? Ungenza kanjani omunye umuntu azizwe engcono ngaphandle kokunciphisa imizwa yakhe?

Kunezinto eziphathekayo ongazenza ukuze udale "indawo ephephile" yabantu abazizwa bekhathazekile. Nawa amanye amathiphu.

Qaphela ukuthi awukhubazekile

Emqondweni wakho kanye nasekuxhumaneni kwakho nomunye umuntu, zama ukucabanga ngesifo sokukhathazeka somunye umuntu njengehlukile kwesakho. Nakuba ingeza umbala ekuphileni, iwukukhubazeka, hhayi isimo.

Abantu ababhekana nokukhathazeka bangaphezu kokukhathazeka kwabo, futhi indlela yobubele iwukubaphatha njengabantu okungenzeka babe nenkinga yokukhathazeka.

yekani ukusola

Ukukhathazeka kunezakhi zofuzo, amakhemikhali ezinto eziphilayo, kanye nezemvelo, ngakho khumbula ukuthi umlingani wakho akazange akhethe ukuzizwa ngale ndlela. Futhi, ukukhathazeka akuyona into oyamukelayo ukuze usebenzise abantu noma ucekele phansi izinhlelo zakho.

Nokho, ukuphazamiseka kokukhathazeka akuyona into ongayilawula.

Qonda ukuthi kunezicucu ezithile

Indlela engcono kakhulu yokubhekana nokukhathazeka komlingani wakho ukuqonda izimbangela zako. Abantu abanokukhathazeka ngokuvamile bayazi ukuthi kunjani ukuzithola besenkingeni yokukhathazeka.

Nakuba singeke sikwazi ukuvikela kuzo zonke izibangeli, kungaba usizo ukubasiza baphile ngokuzwela kakhulu eduze kwabo. Ungaqonda futhi ukuthi kungani ukukhathazeka komlingani wakho kukhuphuka ngezikhathi ezithile.

Yiba yisilaleli esivulekile

Esinye sezipho ezinhle kakhulu ongasinika umuntu okhathazekile ukuzwelana nokulalela. Ukulawula izinkinga zokukhathazeka kungase kuhlukanise futhi kululaze.

Ukuba nomuntu ongakhuluma naye ngokwethembeka mayelana nokuhlangenwe nakho kwakho nemizwa yakho kungaba kuhle futhi kuphulukise ngempela, ikakhulukazi uma lowo muntu elalela ngozwela futhi ngaphandle kokwahlulela.

Njengomlaleli, khumbula ukuthi kubalulekile ukuvele ube khona ngenxa yomunye umuntu, kunokuba unikeze iziphakamiso, iseluleko, noma uzame "ukuxazulula" noma "ukulungisa" okuthile.

Amazwi okufanele uwasebenzise lapho umlingani wakho ezizwa ekhathazekile

Lapho usiza umlingani wakho ukuthi abhekane nesiqephu sokukhathazeka, ungase ulahlekelwe ukuthi uzothini. Phela awufuni ukusho into ezokwenza omunye akhathazeke kakhulu.

Nansi eminye imibono yalokho ongakusho ezikhathini ezifana nalezi.

• "Ngikhona futhi ngilalele."
• "Ngiyazi ukuthi ujabule."
• "kulungile"
• "Kuyinto enkulu kuwe manje."
• “Ngiyawazi amandla akho”
• "Sizohlala sobabili?"
• "Ngikhona, awuwedwa"
• “Ingabe kukhona engingakwenza?”

izinto ongazisho

Ngakolunye uhlangothi, kunezikhathi lapho uzizwa ufuna ukusho okuthile okungasizi neze futhi kungase kwenze omunye umuntu akhathazeke kakhulu.

Lapha sizokwethula ukuthi yiziphi izinhlobo zezinto okufanele uzigweme ukuzisho.

• “Ayikho into okumelwe siyesabe”
• “Akunangqondo”
• "Yehlisa umoya!"
• "Ngishaywa uvalo ngaphandle kwesizathu."
• "Yilokhu ebengizokwenza ukube benginguwe..."
• “Lokhu okuzwayo akunangqondo”
• "Konke kusekhanda lakho."

Indlela yokusebenza

Ucwaningo lwembule ukuxhumana phakathi kokuphazamiseka kokukhathazeka nokwanda kwengcindezi yobudlelwano. Kodwa-ke, ucwaningo lubonisa ukuthi ukulawula ukukhathazeka ngokuxhumana nokusekela kungaba usizo olukhulu.

Kubalulekile futhi ukuqonda ukuthi ukubhekana nokukhathazeka komlingani wakho akuyona into ongayenza uwedwa. Ukusekela impilo yengqondo kokubili umlingani wakho kanye nawe kungaba yinzuzo kakhulu.

Khuthaza umlingani wakho ukuthi athole usizo

Uma ukukhathazeka komlingani wakho kungaphazamisi ubuhlobo bakho kuphela, kodwa futhi nempilo yakhe, ungase ucabange ukumkhuthaza ukuthi athole usizo. Ngifuna ukuyibeka ngomusa ngangokunokwenzeka ukuze ngikwazi ukuzwelana nayo.

Ufuna umlingani wakho azi ukuthi akadingi "ukulungiswa," kodwa kunalokho ukuthi ukuthola usizo kunganika amandla futhi kube kuhle.

Izindlela ezimbili zokwelapha eziphumelela kakhulu zokukhathazeka ukwelapha kanye nemithi. Nakuba ukwelashwa kukodwa kuphumelela kwabanye abantu, inhlanganisela yokwelashwa nemithi ngokuvamile iphumelela kakhulu.

Izindlela zokwelapha ezivame kakhulu ezisetshenziselwa ukwelapha ukukhathazeka yi-cognitive behavioral therapy (CBT) kanye nokwelashwa kokuchayeka. Imithi esetshenziselwa ukwelapha ukukhathazeka ihlanganisa ama-anxiolytics afana ne-benzodiazepines, ama-antidepressants (SSRIs), nama-beta-blockers.

Hlunga imizwa yakho mayelana nokukhathazeka komlingani wakho

Ukuthandana nomuntu onenkinga yokukhathazeka kungaba nzima, futhi angase asabele ngobudlova kulokho okwenzeka kuye. Lokhu kuvamile futhi kuyaqondakala. Kubalulekile ukuzinika isikhathi sokuzinakekela nokuzizwela.

Uma ukuthola kunzima ukubhekana nesimo noma ukusabela okungenalusizo ekukhathazekeni komlingani wakho, ungase uthande ukucabangela ukwelulekwa ngokwengqondo noma ukwelashwa.

Cabangela ukwelashwa kweqembu

Ukuxhumana kubalulekile uma usothandweni nomuntu onenkinga yokukhathazeka. Ngezinye izikhathi kungase kudingeke usizo lwangaphandle ukuze kuxazululwe izinkinga zokuxhumana.

Kulokhu, ukwelashwa kweqembu kanye nokwelulekwa kungasebenza. Wena kanye nomunye umuntu nizovuleleka futhi niqondisise, futhi nizofunda izindlela zokuxhumana ezisebenza ngempumelelo.

Ekuphetheni

Abanye babantu abahlakaniphile, abazwelayo nabanothando banezinkinga zokukhathazeka, futhi kungenzeka ukuthi uzothandana nomuntu onenkinga yokukhathazeka esikhathini esithile empilweni yakho. Kungaba nzima ukuzulazula ebuhlotsheni nomuntu okhathazekile, kodwa imivuzo ingaba mihle uma wenza umzamo.

Eqinisweni, ukuqonda umuntu okhathazekile nokufunda indlela yokuxhumana ngokuphumelelayo kungajulisa isibopho phakathi kwenu nobabili futhi kwakhe ubuhlobo obugcwele, obuseduze kakhulu. Ungavumeli ukuphazamiseka kwakho kokukhathazeka kukuvimbe ekuphishekeleni ubuhlobo obuthembisayo.