Ngidabukile futhi ngikhathazekile… kusho ukuthini lokho?

Kunezizathu eziningana zokuthi kungani singase sibe nokukhathazeka kanye nomuzwa wokucindezeleka. Zizibonakalisa ngezindlela ezahlukene, futhi kungaba nzima ukuhlukanisa phakathi kwalezi zimbangela. Ukuze wenze lokhu, udinga ulwazi olwanele, ukufinyelela okukude ukuthi kungatholakali kuwo wonke umuntu. Uhlelo lokufundisa ngezinkinga zokucindezeleka nokukhathazeka lwanqunywa izintatheli u-Daria Varlamova no-Anton Zainiev.¹.

ISIVIVINYO

Udangele njalo. Lo muzwa uvela, njengokungathi, kusukela ekuqaleni, kungakhathaliseki ukuthi lina ngaphandle kwefasitela noma ilanga, ngoMsombuluko namuhla noma ngeSonto, usuku oluvamile noma usuku lwakho lokuzalwa. Ngezinye izikhathi ukucindezeleka okunamandla noma isenzakalo esibuhlungu singaba umfutho, kodwa ukusabela kungase kubambezeleke.

Sekunesikhathi eside kwenzeka. Impela yinde. Ekucindezelekeni komtholampilo, umuntu angahlala izinyanga eziyisithupha noma unyaka. Usuku olulodwa noma ezimbili zesimo esibi akusona isizathu sokusola ukuthi unenkinga. Kodwa uma i-melancholy nokunganaki kukuhlupha ngokungapheli amasonto ngisho nezinyanga, lesi yisizathu sokuphendukela kuchwepheshe.

Ukusabela kweSomatic. Ukwehla kwemizwa okuqhubekayo kungenye yezimpawu zokwehluleka kwamakhemikhali e-biochemical emzimbeni. Ngesikhathi esifanayo, ezinye "ukuphuka" kwenzeka: ukuphazamiseka kokulala, izinkinga ngesifiso sokudla, ukulahlekelwa isisindo okungenangqondo. Futhi, iziguli ezinokucindezeleka ngokuvamile ziye zanciphisa i-libido nokugxila. Bazizwa bekhathele njalo, kunzima kakhulu ukuthi bazinakekele, benze imisebenzi yabo yansuku zonke, basebenze futhi baxhumane ngisho nabantu abaseduze kakhulu.

UKUKHATHAZEKA OKUJWAYELEKILE

Ukhungethwe ukukhathazeka, futhi awukwazi ukuqonda ukuthi kuvelaphi.. Isiguli asesabi izinto ezithile ezifana namakati amnyama noma izimoto, kodwa sibhekana nokukhathazeka okungenangqondo njalo, ngemuva.

Sekunesikhathi eside kwenzeka. Njengasendabeni yokucindezeleka, ukuze kutholakale ukuxilongwa, ukukhathazeka kufanele kube sekuzwakala izinyanga eziyisithupha noma ngaphezulu futhi kungahlotshaniswa nesinye isifo.

Ukusabela kweSomatic. Ukuqina kwemisipha, ukushaya kwenhliziyo, ukuqwasha, ukujuluka. Uthatha umoya. I-GAD ingadideka nokucindezeleka. Ungawahlukanisa ngokuziphatha komuntu emini. Ngokucindezeleka, umuntu uvuka ephukile futhi engenamandla, futhi kusihlwa uba namandla kakhulu. Ngokuphazamiseka kokukhathazeka, okuphambene kuyiqiniso: bavuka bezolile, kodwa ngokuhamba kosuku, ukucindezeleka kuyanqwabelana futhi inhlalakahle yabo iba yimbi.

I-PAnic DISORDER

Ukuhlaselwa ukwethuka - izikhathi zokwesaba okuzumayo nokushubile, okuvamise ukunganeli isimo. Umkhathi ungazola ngokuphelele. Phakathi nokuhlaselwa, esigulini kungase kubonakale sengathi usezokufa.

Ukwelashwa kuthatha imizuzu engama-20-30, ezimweni ezingavamile cishe ihora, futhi imvamisa iyahlukahluka kusukela ekuhlaselweni kwansuku zonke kuya kokukodwa ezinyangeni ezimbalwa.

Ukusabela kweSomatic. Ngokuvamile, iziguli aziqapheli ukuthi isimo sabo sibangelwa ukwesaba, futhi baphendukela odokotela abajwayelekile - abahlengikazi kanye nodokotela benhliziyo abanezikhalazo. Ngaphezu kwalokho, baqala ukwesaba ukuhlaselwa okuphindaphindiwe futhi bazame ukufihla kwabanye. Phakathi kokuhlaselwa, ukwesaba ukulinda kwakhiwa - futhi lokhu kokubili ukwesaba ukuhlasela ngokwayo kanye nokwesaba ukuwela endaweni ehlazisayo lapho kwenzeka.

Ngokungafani nokucindezeleka, abantu abane-panic disorder abafuni ukufa.. Kodwa-ke, benza cishe amaphesenti angama-90 akho konke ukuzilimaza okungezona ukuzibulala. Lona umphumela wokusabela komzimba ekucindezelekeni: isimiso se-limbic, esibhekene nokubonakaliswa kwemizwelo, siyayeka ukunikeza uxhumano nezwe langaphandle. Umuntu uzithola ehlukene nomzimba wakhe futhi ngokuvamile uzama ukuzilimaza, ukuze aphinde athole umuzwa ngaphakathi emzimbeni.

I-PHOBIC DISORDER

Ukuhlaselwa kokwesaba nokukhathazeka okuhambisana nento ethusayo. Ngisho noma i-phobia inesisekelo esithile (isibonelo, umuntu wesaba amagundane noma izinyoka ngoba zingaluma), ukusabela entweni esatshwayo ngokuvamile akulingani nengozi yayo yangempela. Umuntu uyaqaphela ukuthi ukwesaba kwakhe akunangqondo, kodwa akakwazi ukuzibamba.

Ukukhathazeka ku-phobia kunamandla kangangokuthi kuhambisana nokusabela kwengqondo. Isiguli siphonswa ekushiseni noma emakhazeni, izintende zezandla zaso zijuluke, ukuphelelwa umoya, isicanucanu, noma ukushaya kwenhliziyo kuqala. Ngaphezu kwalokho, lokhu kusabela kungenzeka hhayi kuphela ekungqubuzaneni naye, kodwa futhi namahora ambalwa ngaphambili.

Ukuhlalisana kwabantu Ukwesaba ukunakwa okuseduze kwabanye kungenye yezifo ezivame kakhulu. Ngendlela eyodwa noma enye, kwenzeka ku-12% wabantu. Ama-social phobias ngokuvamile ahlotshaniswa nokuzethemba okuphansi, ukwesaba ukugxekwa nokwanda kokuzwela emibonweni yabanye. I-social phobia ivame ukudideka ne-sociopathy, kodwa ziyizinto ezimbili ezihlukene. I-sociopaths ihlambalaza imikhuba nemithetho yezenhlalakahle, kuyilapho i-sociophobes, ngokuphambene nalokho, yesaba kakhulu ukwahlulelwa kwabanye abantu kangangokuthi abalokothi ngisho nokucela izikhombisi-ndlela emgwaqweni.

UBUHLUNGU OBUPHOQELEKAYO

Usebenzisa (futhi udale) amasiko ukuze ubhekane nokukhathazeka. Abaphethwe i-OCD bahlale benemicabango ephazamisayo nengajabulisi abangakwazi ukuyisusa. Isibonelo, besaba ukuzilimaza bona noma ukuzilimaza noma omunye umuntu, besaba ukubamba amagciwane noma ukuthola isifo esibi. Noma behlutshwa yimicabango yokuthi, baphuma endlini, abazange bayicime insimbi. Ukuze ubhekane nale micabango, umuntu uqala ukuphinda njalo izenzo ezifanayo ukuze ehlise umoya. Ngokuvamile bangakwazi ukugeza izandla zabo, bavale iminyango noma bacime izibani izikhathi ezingu-18, baphinde imishwana efanayo emakhanda abo.

Ukuthanda amasiko kungaba kumuntu onempilo, kodwa uma imicabango ephazamisayo nezenzo ezicindezelayo ziphazamisa ukuphila futhi zithatha isikhathi esiningi (ngaphezu kwehora ngosuku), lokhu kakade kuwuphawu lokuphazamiseka. Isiguli esinesifo esicindezelayo siyaqaphela ukuthi imicabango yaso ingase ingabi nangqondo futhi ihlukanise neqiniso, siyakhathala ukwenza into efanayo ngaso sonke isikhathi, kodwa kuyena lena ukuphela kwendlela yokususa ukukhathazeka okungenani ngenkathi.

UNGASEBENZA KANJANI NALOKHU?

Izinkinga zokucindezeleka nokukhathazeka zivame ukwenzeka ndawonye: kuze kube uhhafu wabo bonke abantu abanokucindezeleka nabo banezimpawu zokukhathazeka, futhi ngokuphambene nalokho. Ngakho-ke, odokotela bangase banikeze imithi efanayo. Kodwa esimweni ngasinye kukhona ama-nuances, ngoba umphumela wezidakamizwa uhlukile.

Ama-Antidepressants asebenza kahle ngokuhamba kwesikhathi, kodwa ngeke adambise ukuhlaselwa kokwesaba okungazelelwe. Ngakho-ke, iziguli ezinezinkinga zokukhathazeka nazo zinqunywe ama-tranquilizers (i-benzodiazepines ivame ukusetshenziswa e-US nakwamanye amazwe, kodwa eRussia kusukela ngo-2013 baye balinganiswa nezidakamizwa futhi bahoxiswa ekujikelezeni). Bakhulula injabulo futhi babe nomphumela wokupholisa ohlelweni lwezinzwa oluphakathi. Ngemuva kwezidakamizwa ezinjalo, umuntu uyakhululeka, alale, aphuze.

Imithi iyasiza kodwa inemiphumela engemihle. Ngokucindezeleka nokukhathazeka kokukhathazeka emzimbeni, ukushintshaniswa kwama-neurotransmitters kuyaphazamiseka. Imithi ibuyisela ibhalansi yezinto ezifanele (njenge-serotonin ne-gamma-amionobutyric acid), kodwa akufanele ulindele izimangaliso kubo. Isibonelo, kusuka kuma-antidepressants, isimo seziguli sikhuphuka kancane, umphumela obonakalayo utholakala kuphela amasonto amabili ngemuva kokuqala kokuphatha. Ngesikhathi esifanayo, ngeke nje kuphela ukuthi intando ibuyele kumuntu, ukukhathazeka kwakhe kwanda.

Ukwelashwa kokuziphatha kwengqondo: ukusebenza ngemicabango. Uma imithi ibalulekile ekubhekaneni nokucindezeleka okukhulu noma ukuphazamiseka kokukhathazeka okuthuthukile, khona-ke ukwelashwa kusebenza kahle ezimeni ezithambile. I-CBT yakhelwe emibonweni yesazi sokusebenza kwengqondo u-Aaron Beck wokuthi ukuthambekela kwemizwa noma ukukhathazeka kungalawulwa ngokusebenza ngengqondo. Phakathi neseshini, umelaphi ucela isiguli (iklayenti) ukuthi sikhulume ngobunzima baso, abese ehlela ukusabela kwakhe kulobu bunzima futhi akhombe amaphethini okucabanga (amaphethini) aholela ezimweni ezimbi. Khona-ke, ngokusikisela komelaphi, umuntu ufunda ukusebenza ngemicabango yakhe futhi ayilawule.

I-Interpersonal Therapy. Kulo modeli, izinkinga zeklayenti zibhekwa njengokusabela ebunzimeni bobudlelwano. Umelaphi, kanye neklayenti, uhlaziya ngokuningiliziwe yonke imizwelo engajabulisi kanye nokuhlangenwe nakho futhi aveze imiphetho yesimo esinempilo esizayo. Bese behlaziya ubudlelwano bekhasimende ukuze baqonde lokho elikutholayo kubo nalokho elingathanda ukukuthola. Ekugcineni, iklayenti nomelaphi babeka imigomo ethile engokoqobo futhi banqume ukuthi kuzothatha isikhathi esingakanani ukuyifinyelela.

^1. D. Varlamova, A. Zainiev “Hamba! Umhlahlandlela Wokugula Ngengqondo Kumuntu Ohlala Edolobheni Elikhulu ”(Alpina Publisher, 2016).