Ukuxhalaba: ukuqonda iindlela zayo kunye nefuthe

Ukuxhalaba yinto enzima echaphazela abantu abaninzi emhlabeni jikelele. Le mvakalelo yokoyika kunye nexhala inokuchaphazela kakhulu umgangatho wobomi kunye nempilo yengqondo. Kweli nqaku, siza kuphonononga iinkalo ezahlukeneyo zokuxhalaba, oonobangela bayo, ukubonakaliswa kwayo kunye nekhonkco layo kunye nokuphazamiseka okuthile kobuntu.

Yintoni ixhala kwaye libonakala njani?

Ixhala yimpendulo yendalo ngokweemvakalelo ekungaqinisekini okanye kwingozi. Ibonakala ngokuziva uxinezelekile, ukuxhalaba kunye nokuxhalaba. Wonke umntu uba nexhala ngexesha elinye okanye elinye. Yimvakalelo eqhelekileyo enokuba luncedo nakwiimeko ezithile.

Nangona kunjalo, ixhala liba yingxaki xa ligqithise, lizingisa, kwaye liphazamisa ubomi bemihla ngemihla. Ukubonakaliswa kwexhala kunokubakho ngokwasengqondweni nasemzimbeni. Kwinqanaba lengqondo, sinokujonga:

• Iingcinga ezihlala zihleli zixhalabile
• Ubunzima bokugxila
• Ukwanda kokucaphuka
• Imvakalelo yokoyika okanye uloyiko olungenangqiqo.

Kwinqanaba lomzimba, ukuxhalaba kunokubangela:

• Ukubetha kwentliziyo
• Ukubila kakhulu
• Ukungcangcazela
• Iingxaki zokulala okanye insomnia
• Uxinzelelo lwemisipha.

Iindidi ezahlukeneyo zokuxhalaba: ukusuka kuxinzelelo lwamathuba ukuya kwiingxaki zokuxhalaba

Kukho iindlela ezininzi zokuxhalaba, ukusuka kuxinzelelo lwexeshana olulula ukuya kwingxaki enkulu yokuxhalaba. Uxinzelelo lwamaxesha luyimpendulo eqhelekileyo kwiimeko ezixinzelelekileyo kubomi bemihla ngemihla. Idla ngokuhamba xa imeko isonjululwe.

Iziphazamiso zokuxhalaba, kwelinye icala, ziimeko zonyango ezinzulu. Zibonakaliswa ngokuxhalaba okukhulu kunye nokuzingisayo okuphazamisa kakhulu ubomi bemihla ngemihla. Ezinye zezona ngxaki zixhaphakileyo zokuxhalaba ziquka:

1. Ingxaki yokukhathazeka ngokubanzi (GAD)
2. Ingxaki yokuphakuzela
3. Iiphobias ezithile
4. Ixhala loluntu
5. Ingxaki yokunyanzelwa yi-Obsessive-compulsive disorder (OCD)

Nganye kwezi ngxaki zineempawu zayo ezithile kunye neempawu. Ngokomzekelo, i-GAD izibonakalisa njengokukhathazeka ngokugqithiseleyo kunye nokuqhubekayo malunga neenkalo ezahlukeneyo zobomi. I-Panic disorder, kwelinye icala, ibonakaliswe ngokukhawuleza kunye nokuhlaselwa kwe-anxiety .

Izizathu zokuxhalaba: umxube onzima wezinto

Ixhala alinasizathu esinye. Ngokuqhelekileyo kuvela kwindibaniselwano yezinto eziphilayo, ezendalo kunye nezengqondo. Unobangela onokwenzeka ziquka:

1. Genetics: Abanye abantu banokuba ne-genetic predisposition to worry.
2. Ukungalingani kwamachiza kwingqondo: Amanqanaba angaqhelekanga ee-neurotransmitters ezithile anokuba negalelo ekuxhalabeni.
3. Amava obomi oxinzelelo: Ukwenzakala, ilahleko enkulu, okanye utshintsho olukhulu lunokubangela okanye lwandise unxunguphalo.
4. Imeko yentsapho: ukukhula kwindawo enoxinzelelo okanye kunye nabazali abaxhalabileyo kunokuba nefuthe ekukhuleni kwexhala.
5. Ubuntu: Iimpawu ezithile zobuntu zinokwenza ukuba umntu abe nexhala ngakumbi.
6. Iingxaki zempilo: Ezinye iimeko zonyango zinokubangela okanye zibe mandundu ukuxhalaba.

Impembelelo yokuxhalaba kubomi bemihla ngemihla

Ixhala linokuba nempembelelo ebalulekileyo kwiinkalo ezininzi zobomi. Inokuchaphazela:

• Ubudlelwane boluntu: ukuxhalaba kunokukwenza kube nzima ukudala nokugcina ubudlelwane.
• Umsebenzi okanye isifundo: ukugxininiswa kunye nemveliso kunokonakala.
• Impilo yomzimba: Ukuxhalaba okungapheliyo kunokuwenza buthathaka amajoni omzimba kwaye anyuse umngcipheko wezifo ezithile.
• Lala: Ukuxhalaba kunokubangela iingxaki zokulala, nto leyo enokuthi ibangele ukuxhalaba ngakumbi.
• Ukuzixabisa : Ukuxhalaba kunokuphelisa ukuzithemba nokuzicingela.

Ikhonkco phakathi kwexhala kunye nokuphazamiseka kobuntu

Le mvakalelo inokubakho kwiingxaki ezininzi zobuntu, kodwa indima yayo kunye nokubonakaliswa kwayo kuyahluka ngokuxhomekeke kwingxaki. Umzekelo onomdla kakhulu lunxibelelwano phakathi koxinzelelo kunye nokuphazamiseka kobuntu be-narcissistic.

Ngokuchaseneyo nenkolelo ethandwayo, abantu abane-narcissistic banokuchaphazeleka kuhlobo oluthile lokuxhalaba, olubizwa ngokuba yi-narcissistic ixhala. Le yokugqibela idityaniswe ngokunzulu nesidingo sabo esiqhubekayo sokuqinisekiswa kunye noloyiko lwabo lokulahlwa.

Ixhala leNarcissistic lizibonakalisa ngokwahlukileyo kwixhala lakudala. Endaweni yokuba ibonakale njengexhala okanye ukothuka, inokuguqulela ku:

1. Ukukhangela rhoqo ukuqinisekiswa
2. Ukunganyamezeli ukugxekwa okanye ukungaphumeleli
3. Ukulawula ukuziphatha
4. Ukugqabhuka komsindo okanye ukucaphuka

Olu hlobo luhlala lugqunywe zizikhuselo ze-narcissistic ezifana nobukhulu, ikratshi okanye indelelo. Ezi zikhuselo zisebenza ukukhusela umntu we-narcissistic ekukhuselekeni okunzulu kunye nokuxhalaba kokulahlwa.

Ukuxhalaba kunye nokugqibelela: isangqa esibi

I-Perfectionism ihlala inxulunyaniswa nexhala, ngakumbi kumxholo we-narcissism. Abantu abaxhalabileyo, ngakumbi abo baneempawu zokungakhathali, banokusebenzisa ukugqibelela njengento yokuzikhusela ekungakhuseleni kwabo.

Ukugqibelela okunxulumene nokuxhalaba kubonakala ngoku:

• Imilinganiselo yobuqu ephakamileyo ngokugqithisileyo
• Uloyiko olunzulu lokungaphumeleli okanye ukugxekwa
• Ukuthanda ukucinga ngeempazamo ezidlulileyo
• Ubunzima bokwabela abanye okanye ukubathemba

Oku kugqibelela kunokubonakala njengomgangatho olungileyo, kodwa kudla ngokubangela uxinzelelo olongezelelweyo kunye nokuxhalaba. Idala umjikelezo onobukrakra apho umntu ehlala efuna ukufezekisa imigangatho engenakwenzeka, ebangela ukuxhalaba kwabo.

Ixhala kunye nobudlelwane phakathi kwabantu

Le mvakalelo inokuba nempembelelo ebalulekileyo kubudlelwane phakathi kwabantu. Inokuchaphazela indlela umntu anxibelelana ngayo nabanye kunye nokubona olo nxibelelwano. Kumxholo wobudlelwane, ukuxhalaba kunokubonakala ngolu hlobo:

1. Uloyiko olugqithisileyo lokulahlwa okanye ukulahlwa
2. Utyekelo lokutolika ngendlela engeyiyo imiqondiso yentlalo
3. Imfuno egqithisileyo ye-inshurensi
4. Ukuziphatha kokuphepha kwentlalo

Kwimeko yokuxhalaba kwe-narcissistic, ezi ngxaki zobudlelwane zingandiswa. Abantu be-Narcissistic banokujikeleza phakathi kwesidingo esinzulu sokunxibelelana kunye noloyiko lokusondelana, ukudala ubudlelwane obungazinzanga kwaye obuhlala buphikisana.

Ixhala kunye neendlela zokukhusela ngokwasengqondweni

Ejongene nokuxhalaba, i-psyche ibeka iindlela ezahlukeneyo zokukhusela. Ezi nkqubo ziinkqubo zokungazi nto ezijolise ekukhuseleni umntu kwiingcamango ezibuhlungu okanye iimvakalelo. Phakathi kwezi ndlela, sinokucaphula:

1. Denial: ukwala ukuqaphela inyaniso exhokonxa ixhala
2. Uqikelelo: kubalela iingcinga ezinxunguphalisayo okanye iimvakalelo kwabanye abantu.
3. Rationalization: ukufumana iingcaciso ezinengqiqo ukuthethelela ukuziphatha okuxhalabileyo
4. Ukuhambisa: ukuhambisa iimvakalelo ezixhalabileyo ukusuka kwenye into ukuya kwenye

Kwimeko yokuxhalaba kwe-narcissistic, ezi ndlela zokukhusela zinokuvakaliswa ngokukodwa. Umzekelo, uqikelelo lungakhokelela ekubeni ai-narcissistic manipulatorukutyhola abanye ngokuba nexhala okanye ukungazithembi, kunokuba baqonde ixhala likabani.

Ukuqukumbela

Ukuxhalaba yinto entsonkothileyo enokuthi ithathe iindlela ezininzi kwaye ibe neempembelelo ezahlukahlukeneyo kubomi bomntu. Nokuba lunxunguphalo oluqhelekileyo, unxunguphalo olunxulunyaniswa nengxaki yobuntu efana ne-narcissism, okanye ixhala elinxulunyaniswa nokugqibelela, ukubonakaliswa kwayo kuyahluka kwaye iziphumo zayo zinokuba nzulu.

Ukuqonda le mvakalelo kuwo onke ama-nuances kubalulekile ukuyiqonda ngcono kwaye uyilawule. Nokuba kumxholo wobudlelwane phakathi kwabantu, umsebenzi, okanye impilo yengqondo ngokubanzi, ukuqonda indima yokuxhalaba kunokuvula indlela yokuqonda ngcono isiqu sakho kunye nabanye.