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Ungabhekana kanjani nokukhathazeka ngo-2020

Ungabhekana kanjani nokukhathazeka ngo-2020Ukuphila kahle

Njengoba noma ngubani ophila nokukhathazeka azi, umhlaba ugcwele izimbangela ezingaba khona ezisongelayo impilo yengqondo . Unyaka wezi-2020 ube yinselelo enkulu kubantu emhlabeni wonke, njenge Ubhubhane lwe-covid-19 iyaqhubeka. Kulo nyaka kubuye kwaba nezinxushunxushu eziningi emphakathini, abantu bengena emigwaqweni besekela inhlangano yeBlack Lives Matter futhi belwa nokungabi nabulungisa okukhulu emphakathini. Njengoba kunezehlakalo eziningi ezibucayi ezenzeka ngasikhathi sinye, kuyaqondakala ukuthi abantu abaningi bazithole behlaselwa ukwethuka noma ukukhathazeka. Kepha ukwazi ukuthi ungabhekana kanjani nezinkinga ezintsha noma eziguqukayo zempilo yengqondo akulula ngaso sonke isikhathi noma kusobala.





Ukwazi ukwamukela ngokomqondo ukukhukhuleka kwemizwelo ubuchopho bakho nomzimba wakho obhekene nakho okwamanje futhi ukuvumela ukuba kudlule kuwe, ngokungafani nokukufaka phansi kuzosiza ukulawula ukukhathazeka kwakho konke, kusho uTrisha Andrews, MS, MFT, umelaphi U-Amanda Atkins Counselling Group eChicago . Imvamisa njengendlela yokubhekana nesimo, abantu bafaka imizwa eyeqisayo phansi kakhulu ize leyo mizwelo ichichime imizimba yethu nobuchopho bethu kusenze sizwe umuzwa womzwelo oshubile kakhulu, osindayo futhi cishe ongalawuleki.



ICoronavirus, ukungabi nabulungisa ngokobuhlanga, kanye nokubhekana nokukhathazeka

Kuyaphawuleka ukuthi kuyinto ejwayelekile ngokuphelele ukuzizwa ngezinga elithile lokukhathazeka ngesikhathi sesiyaluyalu esikhulu, ngesifo esiqhubekayo somhlaba wonke, ukungazinzi komnotho, kanye nezinxushunxushu zomphakathi nezepolitiki eziqhubekayo ezibangelwa ukungalingani ngokobuhlanga. Futhi kubalulekile ukuthi wazi ukuthi awuwedwa neze. Eqinisweni, okwakamuva Ucwaningo lwabasebenzisi be-SingleCare kubantu abangaphezu kwe-1 000 bathole ukuthi abaningi ababambe iqhaza njengama-59% bakholelwa ukuthi i-COVID-19 ibe nomthelela empilweni yabo yengqondo ngandlela thile, kanti ama-48% abona sengathi ukuzihlukanisa bekungenye yezinto eziyinselele kakhulu ezikhathini zamuva.

Ukukhathazeka ngokweqile akuyona into enhle noma embi, kusho Umkhulu McDonald , I-Psy.D., Yomtholampilo Wokucaca eChicago. Kuyimpendulo ngesikhathi esesabekayo, esingaqinisekile, nesishintsha njalo, into thina njengomhlaba esihlangabezana nayo sindawonye.

Ngokuya nge-DSM-V, izimpawu ezivamile zokukhathazeka zibandakanya ukushaya kwenhliziyo okusheshayo, ukuphefumula okuncane, imicabango ekhathazayo nobunzima bokugxila, ukukhathala nezinkinga ze-GI.



Ungabhekana kanjani nokukhathazeka

Noma ngabe ukukhathazeka ngaphambi kuka-2020, noma izehlakalo zonyaka zithinte impilo yakho yengqondo, kunezindlela eziningi ongasiphatha ngazo lesi sifo — nezimpawu zaso ezingokomzwelo nezingokomzimba. Uma iqala ukuzizwa ingalawuleki, funa ukwesekwa ngumhlinzeki wezokunakekelwa kwezempilo njengomelaphi onelayisense noma wezifo zengqondo, bese ucela usizo kubangani namalungu omndeni. (Uma unemicabango yokuzibulala noma yokuzilimaza, kufanele ushayele ngokushesha inombolo ethi 911 noma iNational Suicide Prevention Lifeline ku-1-800-273-8255.)

Nazi ezinye zezindlela ongabhekana ngazo nokukhathazeka ngalesi sikhathi esinzima ngempela.

1. Funa i-teletherapy

Ukuphila ngobhadane kusho ukuthi abantu abaningi bazithole bekhosele endaweni, futhi bengakwazi ukwenza izindlela zabo ezijwayelekile noma ukuhambela ukuqokwa ubuso nobuso. Olunye lwezinguquko ezinkulu ezizokwenzeka ngenxa ye-COVID-19 ukuthi ziningi aphoyintimenti bekulokhu kwenzeka kude , ngocingo noma ngevidiyo, ukunciphisa ubungozi bokusabalalisa igciwane. Ukube ubusuvele ubona owelapha ngaphambi kwalolu bhubhane, ngethemba ukuthi uhlelo lwakho lokwelashwa seluqhubekile, noma ngabe kukhona ushintsho lwendawo. Kepha uma ukwelashwa kuyinto ongathanda ukuyisanda ukuhlola njengendlela yokuphatha imizwa yakho yokukhathazeka, i-teletherapy — noma iqembu lokuxhaswa online - kungaba yindlela efanelekile njengamanje.



Ukwelashwa kungakusiza ekuboneni nasekunciphiseni izimpawu zokukhathazeka. Ucwaningo lukhombisa ukuthi ukwelashwa kokuziphatha kwengqondo kusebenza ngempumelelo ekwelapheni izifo eziningi zokukhathazeka, kufaka phakathi i-panic disorder, ukuphazamiseka kokukhathazeka komphakathi, kanye nokukhathazeka okujwayelekile.

2. Khetha ukucabanga nokuzindla

Kuleli zwe elimatasatasa nelivame ukucindezela, iningi lethu liyakhohlwa ukuthatha isinyathelo sibuyele emuva sizihlole kaningi ngangokunokwenzeka. Esikhundleni salokho, sibanjwa izingcindezi zansuku zonke futhi singakhungathekiswa kalula yimisebenzi ebonakala ijwayelekile yansuku zonke. Kungakho ukucabanga nokuzindla kungaba ngamathuluzi abaluleke kangako, ikakhulukazi lapho imicimbi efana nobhubhane ingasalawuleki ngokuphelele.

Kukhona izinsiza zamahhala eziku-inthanethi namathuluzi okusiza ekufundiseni ukuphefumula okujulile nokuzindla, kusho u-Elise Guthmann, uLMFT, uMqondisi Wezinhlelo Zemitholampilo Guqula Ukwelashwa Kwendawo Yokuhlala Yentsha . Ukuzindla kungasiza ekudambiseni ukwethuka emzimbeni futhi kwehlise nengqondo. Enye yezizindlo zami engizithandayo ku-Dialectical Behaeve Therapy (DBT) ibizwa nge- Ukuzindla Ngomusa Wothando . Kuyindlela yokuzifisela wena nabanye okuhle, ikakhulukazi ngezikhathi lapho uzizwa ungenalusizo, yingakho kungukuzindla okuhle ukuzijwayeza izinyanga ezimbalwa ezizayo.



Uma unesithakazelo ekucabangeni, ungafuna umelaphi osebenza ku-DBT. Uma umusha kumasu okuphumula, kunezinombolo eziningi ze- izinhlelo zokusebenza zezempilo yengqondo ungahlola ezinyangeni ezizayo.

3. Nciphisa isikhathi sesikrini

Uma unamathele ekhaya, futhi ungenazo izinqubo zakho ezijwayelekile zokukuphazamisa, kungaba lula kakhulu ukuphendukela kumakhalekhukhwini wakho, i-laptop, i-smart TV, noma ithebhulethi. Ngenxa yalokho, ungazithola unamathele kumadivayisi akho ngendlela owawungeyona ngaphambi kwalo bhubhane. Ngenkathi i-intanethi isisiza ukuthi sihlale sixhumene nalabo esibathandayo, imithombo yezokuxhumana nayo ingadala ukucindezeleka okwengeziwe ezimpilweni zethu.



Kuningi okwenzekayo ngo-2020: Imibhikisho ye-Black Lives Matter iyaqhubeka emhlabeni wonke, izindaba ngezinguquko eziwubhadane nsukuzonke, imindeni iphoqeleka ukuba ifunde futhi isebenze kude, abantu abakwazi ukubona abathandekayo, ukhetho lukamongameli kuyasondela, futhi abantu abaningi babhekene nokungaqiniseki komnotho.

Konke lokho kungabaluleka ukugcina uvuselelwa, kepha kubaluleke kakhulu ukwazi ukuthi uzosuka nini esikrinini. UGuthmann uthi, Ukusetshenziswa kweMidiya kungadala ukukhathazeka kubantu abaningi.



UCandida Wiltshire, uLCSW, uLISW-CP , umeluleki we-inthanethi onelayisense nosonhlalakahle wasemtholampilo uyavuma futhi uyachaza, Ngazo zonke izimbangela ezahlukahlukene ngonyaka we-2020, indlela ephumelela kunazo zonke yokulawula ukukhathazeka ukwazi ukuthi unganciphisa kanjani ukuvezwa. Ukufunda ukukhawulela ukuthi kungakanani ukusetshenziswa kwedatha kuyisici esibalulekile ekulawuleni ukukhathazeka ngoba nje ulawula lokho okuvumela ukuthi kuthinte isimo sakho sengqondo nengokomzwelo.

Kubalulekile futhi ukukhumbula ukuthi ukubuyela emuva akufani nokukhetha ukuphuma. Njengoba uWiltshire echaza, Ukubeka imikhawulo kuhlukile kunokungakunaki okwenzekayo. Usaxhumekile futhi uyazi, kepha ubuyisa umuzwa wokulawula ukuthi ucindezelwa kangakanani nsuku zonke. Kulungile ukuthatha ikhefu ngokwengqondo, sonke siyabadinga. Ukwenza lokhu kuthuthukisa ukuzinakekela, ukuzindla ngokwakho, nendawo yokuzizwa uvikelekile phakathi kweziyaluyalu.



4. Lala ngokwanele

Ngenkathi kungahle kubonakale kusobala ukusikisela lokho ukulala kubalulekile ngesikhathi ubhadane, ngokuvamile kuyisici sokuqala sempilo yomuntu ukuba sithinteke lapho impilo yengqondo yakhe iguquka. Imikhuba ephazamisekile nokuntuleka kokuvivinya umzimba kwenza kube nzima ukulala kalula, futhi ukungaphumuli isikhathi esanele ubusuku ngabunye kungathinta indlela olusingatha ngayo usuku.

Ngalezi zikhathi ezingakaze zibonwe, ukulala akuyona into yokuqala engqondweni yomuntu wonke, kepha kubanga kakhulu ukucisha ukukhathazeka, kusho uBill Fish, umqeqeshi oqinisekisiwe wesayensi yokulala kanye nomphathi jikelele Isisekelo Sokulala Sikazwelonke . Iningi lethu lisebenza ekhaya, izingane zisekhaya zivela esikoleni, futhi amashejuli ethu abhekiswe phansi.

Njengoba ngamunye sijwayela izinguquko ezidalwe ubhubhane lwe-COVID-19, kubalulekile ukusebenzela izindlela zethu zokulala. Futhi yize kungaba okulingayo ukusebenza kusuka ekunethezeka kombhede wakho ngalesi sikhathi esingalindelekile, lokho akunconywa impela.

Udinga isikhala esihlotshaniswa nomsebenzi, nendawo ehambisana nokuphumula, kusho uFish. Uma imigqa ifiphele kungaholela kukho kokubili ukulala kabi nokuphakamisa ukukhathazeka.

5. Zenzele uhlelo lwakho lwansuku zonke

Ukugcina uhlelo lwakho olujwayelekile kunzima kakhulu lapho ubhadane lomhlaba jikelele lukhawulela ukuxhumana kwabantu. Izimpilo zawo wonke umuntu zansuku zonke zishintshe ngokuphelele ngo-2020. Imikhawulo yokuhlukanisa umphakathi lapho ungaya khona nokuthi ungachitha isikhathi nobani. Noma kunjalo, kubalulekile ukuthuthukisa uhlelo lwansuku zonke, njengoba inqubo ingabaluleka uma uhlala nokukhathazeka noma esinye isimo sempilo yengqondo.

Lokhu kubaluleke kakhulu emindenini, lapho izingane zizwa ukukhathazeka kwazo kusuka ekufundeni okukude, ukubambeka ekhaya, futhi zingakwazi ukubona abangane nomndeni.

Ngokwakha leso sakhiwo, uyakwazi ukulawula indawo yakho elinganiselwe, kusho uGuthmann.Dala uhlelo lwansuku zonke olusebenzela wonke umuntu, bese unamathela kulo. Lokho kungaba ukuzinza okunciphisa ukukhathazeka kwakho lapho isimo esingaphandle komnyango wakho sibonakala sishintsha nsuku zonke. Ngisho nokungeza imisebenzi emincane kukhalenda lakho, njengokuzindla kwemizuzu eyi-10, ukubeka eceleni ihora ukuze ufunde incwadi, noma ukuhlela uhambo olufushane kungenza umehluko.

6. Zama ukusebenzisa ekhaya

Enye yezindlela abantu abaningi baphathe impilo yabo yengqondo ngokulondoloza impilo yabo engokomzimba. Kodwa-ke, ama-gyms amaningi avaliwe ngenxa yobhadane nokuzivocavoca kwamaqembu akuyona inketho ephephe kunazo zonke. Yize kungaba yinselelo enkulu ukuzikhuthaza, kunamathuluzi amaningi, kufaka phakathi okubhaliselwe nezinhlelo zokusebenza, ezikunikeza ukufinyelela emakilasini wokuzivocavoca kusuka enduduzo yekhaya lakho. Uma ufuna ukuzivocavoca ngaphandle, uhlelo lokusebenza olufana ne- Imephu i-My Run kuzokusiza ukulandelela intuthuko yakho. Okwamanje, izinhlelo zokusebenza ezifana UPlatoon futhi Fiit ikunikeze inqwaba yokuzivocavoca ongayenza egumbini lakho lokuphumula.

Ukuya ejimini kungenzeka kungabi yindlela okwamanje — njengempendulo, sithola izindlela ezintsha zokuhlala uphilile, kusho uThomas McDonagh, uPy.D. isazi sokusebenza kwengqondo nomsunguli we Ukwelashwa Okuhle SF . Lokhu kungahle kube ukujoyina amakilasi wokuzivocavoca we-virtual, ukuthenga izinto zokusebenzela ekhaya, noma ukuthola indawo eyimfihlo endaweni yakini ukujima. Siyavuma ukulahlekelwa nokukhathazeka esizizwayo futhi kusuka lapho senza konke okusemandleni ukulungisa ndawonye, ​​sakha okujwayelekile okusha.

Ukuthola umuzwa womphakathi njengamanje, noma ngabe kungokwezifundo eziku-inthanethi, kungasiza futhi ekuvuseleleni impilo yakho yengqondo ngesikhathi esixakile nesinesizungu.

7. Ungayiyeki imishanguzo

Kubantu abaningi abaphila ne- izimo zempilo esezivele zikhona , ongaba sengozini enkulu ye-COVID-19, ukuphuma endlini kuyethusa ikakhulukazi phakathi nobhadane. Ngokwengeziwe, kulabo abanokukhathazeka noma ukucindezeleka, kungaba nzima ukuphuma. Imisebenzi elula, njengokuqoqa imiyalo ekhemisi noma ezitolo zokudla, kungasabisa ukuyihamba - kodwa kubalulekile ukuthi ungeqi umuthi wakho.

TO insizakalo yokulethwa kwemithi kungonga ingcindezi enkulu nokukhathazeka futhi kube yinto eyodwa eyodwa ongakhathazeka ngayo. Ungaxhumana neSingleCare's ukulethwa kwamakhemisi Inombolo yosizo ku-800-222-2818 ukuhlola ukuthi ungayisetha kanjani insizakalo yasekhaya manje.)

Uma ulahlekelwe ngumshuwalense wakho wezempilo ngenxa ye-COVID-19 futhi ucindezelekile ngokungabi nokumbozwa, kunezinketho ongazihlola. Funda ngabo lapha.

8. Yiba nomusa kuwe

Kufanele kuhambe ngaphandle kokusho ukuthi, manje kunanini ngaphambili, ukuzisika kancane kubalulekile. Kulula ngokwedlulele ukuzitholela iphutha ngokulahlekelwa yisikhathi esinqunyiwe noma ukusilela emuva emsebenzini wasendlini, kodwa ngezingcindezi ezengeziwe ezibekwe kithi sonke enkingeni yezempilo yomhlaba yamanje, ukuba nomusa kubalulekile.

Zinikeze isikhumbuzi esimnene sokuthi noma ngabe uzizwa ungakhululekile noma ungathandeki kangakanani, ukukhathazeka empeleni kungubuchopho bakho obuzama ukuzigcina uphephile, kusho UMax Maisel , Ph.D., isazi sokusebenza kwengqondo somtholampilo esigxile ekwelapheni i-OCD nokukhathazeka kokukhathazeka. Kubalulekile futhi ukuvumela ukukhathazeka kwakho kube khona ngaphandle kokuzama ukulwa nakho noma ukukulawula. Lapho silwa nokukhathazeka kwethu, siyaqala ukukhathazeka ngokukhathazeka, okugcina ukukhathazeka nokwesaba kwethu isikhathi eside kakhulu kunalokho esikufunayo.

UDkt. McDonagh uyanezela: Abantu abaningi basola bona ngokwabo ngendlela abacabanga nabazizwa ngayo, kodwa lokhu kufana nokuzibeka icala ngesimo sezulu. Awukwazi ukuyilawula, ungagqoka kuphela ngokufanele. Iqiniso ukuthi asikwazi ukulawula imicabango noma imizwa yokuqala esihlangabezana nayo. Singakwazi kuphela ukulawula ukuthi sibaphendula kanjani.

9. Yidla okunempilo

Lapho ulwa nokukhathazeka okuya ngokuya kuba nzima, kungaba lula kakhulu ukufinyelela kumenyu yokukhipha noma udle kuphela izidlo ezingenamsoco. Kodwa-ke, ukuqinisekisa ukuthi ugcina ukudla okunomsoco, okugcwele ukudla okusha nezakhamzimba, kungaba nomthelela omkhulu emzimbeni nasengqondweni yakho.

Yidla ukudla okunomsoco, kuphakamisa URashmi Byakodi , BDS, uchwepheshe wezempilo kwaBest for Nutrition. Gwema i-caffeine notshwala; lokhu kungasenza sibe sibi isimo sakho. Naka lokho okudlayo, thuthukisa ukudla okunengqondo.

Ngokufana nokugcina inkambiso engaguquguquki usuku ngalunye, ukugcina uhlelo lokudla okunempilo nakho kuyosiza impilo yakho engokwengqondo nengokomzimba.

10. Thola izimbangela zakho.

Abantu babhekana nokukhathazeka ngenxa yezizathu eziningi, futhi kubalulekile ukukhomba ukuthi yini ebangela isimo sakho ukuba sibi kakhulu. Kwesinye isikhathi kuyenzeka ukuthi uqede izimbangela ezithile empilweni yakho; yize ngo-2020, izinto ezifana nobhubhane lwe-coronavirus kanye nomjikelezo wezindaba oncomekayo sekuyinto ejwayelekile entsha hhayi into esingamane siyisuse ezimpilweni zethu.

Abantu abaningi basesimweni sokucindezeleka nokukhathazeka okuqeda amandla ngoba bamane abafuni ukuthi isimo samanje sezinto sibe yiqiniso elisha, kusho uGuthmann. Isinyathelo sokuqala sokubhekana neqiniso lika-2020 ukwamukela iqiniso lokuthi kuyinto iqiniso elisha.

UCarrie Lam , MD, uthi isinyathelo sokuqala sokuyelapha ukuqonda imbangela yokukhathazeka.Ingabe kuyizimbangela zezemvelo, ingcindezi, ukungalingani kwe-hormonal, ukungalingani kwe-neurotransmitter, i-overtone enozwela, uphakamisa ukuthi uzibuze. Qiniseka ukuthi ubheka ukuthi kungani kungenzeka kwenzeke nodokotela wakho bese uzama ukukulungisa lokho.

Ngokulawula izingcindezi empilweni yakho, kanye nemithombo engaba khona yokukhathazeka, kungenzeka ukuphatha isimo sakho. Noma ngabe ukucindezela kuyinto elula njengokuthi ubamba kanjani izikhathi zomsebenzi, noma okuthile okuyinkimbinkimbi njengobudlelwano, kubalulekile ukubeka impilo yakho yengqondo phambili.

Ukucindezeleka komhlaba kuzohlala kukhona; yindlela esiyiphatha ngayo ngaphakathi eyenza umehluko, kuchaza USusan Evening , umqeqeshi wokuqinisekisa ukukhathazeka nokucindezeleka.

11. Buza udokotela wakho ngemithi yokulwa nokukhathazeka.

Uma izinga lokucindezeleka nokukhathazeka obhekene nalo manje liqala ukuzizwa lingalawuleki, kungaba yisikhathi sokubuza udokotela wakho ngalo imishanguzo yokulwa nokukhathazeka . Yize kungekho bungako obulinganela konke uma kukhulunywa ngemithi, umhlinzeki wakho wezokunakekelwa kwempilo uzokwazi ukukhuluma nawe ngezindlela ongakhetha kuzo, futhi anqume indlela engcono kakhulu yokwelashwa ongayithatha.