Imicabango ecindezelayo, ukwesaba okungenangqondo, amasiko angajwayelekile - ngokwezinga elithile, lokhu kuyisici sabaningi bethu. Indlela yokuqonda uma lokhu kungaphezu kokuziphatha okunempilo futhi sekuyisikhathi sokufuna usizo kuchwepheshe?
Ukuphila ne-obsessive-compulsive disorder (OCD) akulula. Ngalesi sifo, imicabango ephazamisayo iphakama, ibangele ukukhathazeka okukhulu. Ukuze asuse ukukhathazeka, umuntu ophethwe i-OCD uvame ukuphoqeleka ukuba enze amasiko athile.
Esigabeni sokugula ngengqondo, i-OCD ihlukaniswa njengesifo sokukhathazeka, futhi ukukhathazeka kujwayelekile cishe kuwo wonke umuntu. Kodwa lokhu akusho ukuthi noma yimuphi umuntu ophile kahle uyakuqonda lokho ophethwe yi-OCD okufanele abhekane nakho. Ubuhlungu bekhanda bujwayelekile kuwo wonke umuntu, kodwa lokhu akusho ukuthi sonke siyazi ukuthi abaphethwe yi-migraine bazizwa kanjani.
Izimpawu ze-OCD zingaphazamisa ikhono lomuntu lokusebenza, ukuphila, nokuhlobana nabanye.
“Ubuchopho buklanywe ngendlela yokuthi buhlale busixwayisa ngezingozi ezisongela ukuphila. Kodwa ezigulini ze-OCD, lesi simiso sobuchopho asisebenzi kahle. Ngenxa yalokho, bavame ukukhungathwa “i-tsunami” yangempela yokuhlangenwe nakho okungajabulisi futhi abakwazi ukugxila kunoma yini enye,” kuchaza isazi sokusebenza kwengqondo uStephen Philipson, umqondisi wemitholampilo weCenter for Cognitive Behavioral Therapy eNew York.
I-OCD ayihlotshaniswa nanoma yikuphi ukwesaba okukhethekile. Okunye ukuthatheka kwaziwa kakhulu – isibonelo, iziguli zingahlala zigeza izandla noma zihlole ukuthi isitofu sivuliwe yini. Kodwa i-OCD ingabuye ibonakale njengokuqagela, i-hypochondria, noma ukwesaba ukulimaza othile. Uhlobo oluvamile lwe-OCD, lapho iziguli zihlushwa ukwesaba okukhubazayo mayelana nezimo zazo zobulili.
Njenganoma yisiphi esinye isifo sengqondo, udokotela oqeqeshiwe kuphela ongakwazi ukuxilonga. Kodwa kusenezimpawu ezimbalwa ochwepheshe abathi zingabonisa ukuba khona kwe-OCD.
1. Baxoxisana nabo.
Abantu abaphethwe i-OCD bavame ukukholelwa ukuthi uma bephinda behlola isitofu noma becinga izimpawu zesifo abathi banaso kuyi-Internet, bayogcina bekwazile ukwehlisa umoya. Kodwa i-OCD ivame ukukhohlisa.
“Ukuhlangana kwamakhemikhali ezinto eziphilayo kuvela ebuchosheni ngento eyesatshwayo. Ukuphindwaphindwa kwemikhuba ecindezelayo kuqinisekisa ubuchopho ukuthi ingozi ingokoqobo, futhi ngaleyo ndlela umbuthano ononya uyaqedwa, ”kuchaza uStephen Philipson.
2. Bazizwa benesidingo esikhulu sokwenza amasiko athile.
Ubungavuma yini ukuyeka ukwenza amasiko avamile (ngokwesibonelo, ukungahloli izikhathi ezingu-20 ngosuku uma umnyango wangaphambili ukhiyiwe) uma ukhokhelwe ama-ruble ayizinkulungwane eziyishumi noma enye imali ebaluleke ngokwanele kuwe? Uma ukukhathazeka kwakho kufumbathiswa kalula, khona-ke cishe wesaba kakhulu abaphangi kunokujwayelekile, kodwa awunayo i-OCD.
Kumuntu ophethwe yilesi sifo, ukwenza amasiko kubonakala kuyindaba yokufa nokuphila, futhi ukusinda akunakulinganiswa ngemali.
3. Kunzima kakhulu ukubaqinisekisa ukuthi ukwesaba kwabo akunasisekelo.
Abaphethwe yi-OCD bajwayelene nokwakhiwa kwenkulumo ethi “Yebo, kodwa…” (“Yebo, ukuhlola okuthathu kokugcina kwabonisa ukuthi anginaso lesi sifo noma leso, kodwa ngazi kanjani ukuthi amasampula awazange ahlanganiswe elabhorethri?” ) Ngenxa yokuthi akuvamile ukuba sentweni eqinisekile ngaleso sikhathi, azikho izinkolelo ezisiza isiguli ukuba sinqobe le micabango, futhi siyaqhubeka sihlushwa ukukhathazeka.
4. Bavame ukukhumbula lapho izimpawu ziqala.
“Akuwona wonke umuntu one-OCD ongasho ngokuqondile ukuthi lesi sifo siqale nini, kodwa abaningi bayakhumbula,” kusho uPhilipson. Ekuqaleni, kukhona ukukhathazeka okungenangqondo, okube sekuvela ukwesaba okuqondile - isibonelo, ukuthi, ngenkathi ulungiselela isidlo sakusihlwa, uzogwaza ngokuzumayo umuntu ngommese. Kubantu abaningi, lokhu okuhlangenwe nakho kudlula ngaphandle kwemiphumela. Kodwa abaphethwe i-OCD babonakala bewela kwalasha.
Uma isiguli sesaba ukungcola, into yokuqala esizoyivivinya kuzoba ukuthinta isibambo somnyango futhi singazigezi izandla ngemuva kwalokho.
“Ngezikhathi ezinjalo, ukwethuka kwenza umbimbi nombono othile. Futhi akulula ukuwuqeda, njenganoma yimuphi umshado ongajabulisi, ”kusho uPhilipson.
5. Badliwa wukukhathazeka.
Cishe konke ukwesaba okukhungethe abagulayo be-OCD kunesisekelo esithile eqinisweni. Umlilo uyenzeka, futhi izandla zigcwele amagciwane ngempela. Konke kumayelana nokushuba kokwesaba.
Uma ukwazi ukuphila impilo evamile naphezu kokungaqiniseki okuqhubekayo okuhlotshaniswa nalezi zici eziyingozi, cishe awunayo i-OCD (noma icala elincane kakhulu). Izinkinga ziqala lapho ukukhathazeka kukuqeda ngokuphelele, kukuvimbele ekusebenzeni ngendlela evamile.
Ngenhlanhla, i-OCD ingashintshwa. Imithi idlala indima ebalulekile ekwelapheni, okuhlanganisa nezinhlobo ezithile zemithi yokucindezeleka, kodwa i-psychotherapy, ikakhulukazi i-cognitive behavioral therapy (CBT), isebenza ngokulinganayo.
Ngaphakathi kwe-CBT, kukhona ukwelashwa okusebenzayo kwe-OCD okubizwa ngokuthi ukuchayeka kokugwema ukusabela. Ngesikhathi sokwelashwa, isiguli, ngaphansi kokuqondisa komelaphi, sibekwe ngokuqondile ezimweni ezibangela ukwesaba okwandayo, kuyilapho akumelwe sinqotshwe isifiso sokwenza umkhuba ovamile.
Isibonelo, uma isiguli sesaba ukungcola futhi sihlala sigeza izandla zaso, umsebenzi wokuqala waso kuzoba ukuthinta isivalo futhi singagezi izandla ngemuva kwalokho. Kulezi zivivinyo ezilandelayo, ingozi ebonakalayo ikhuliswa - isibonelo, uzodinga ukuthinta i-handrail ebhasini, bese kuba impompi endlini yangasese yomphakathi, njalonjalo. Ngenxa yalokho, ukwesaba kuqala ukudamba kancane kancane.