Ukuhlaselwa ukwethuka yiziqephu ezimfushane zokukhathazeka okukhulu, okubangela imizwa yokwesaba. Lokhu kungabandakanya isiyezi, ukushaya kwenhliziyo okugijimayo, ukuthuthumela, ukuphefumula okuncane, kanye nokuqina kwemisipha. Ukuhlaselwa ukwethuka kungenzeka kaningi futhi kungalindelekile, futhi kungahlala kusuka emizuzwini embalwa kuye kwengxenye yehora. Kodwa-ke, imiphumela yokuhlaselwa ngokomzimba nangokomzwelo ingahlala amahora ambalwa. Ukuhlaselwa uvalo kuvamile. Kufika kuma-35% wabantu abahlaselwa ukwethuka ngesikhathi esithile ezimpilweni zabo. Ukuhlaselwa ngokwesaba kungabizwa nangokuthi ukuhlaselwa kokukhathazeka.
Ngaphandle kokwelashwa, ukwethuka kaningi nokuhlala isikhathi eside kungakhubaza kakhulu. Umuntu angakhetha ukugwema izimo ezahlukahlukene (njengokuhamba ekhaya noma ukuba yedwa) ngokwesaba ukuhlaselwa. Kubantu abaningana, imizwa yokwethuka yenzeka kuphela ngesikhathi sokugula noma amazinga aphezulu okucindezeleka, noma kunjalo, umuntu ohlangabezana nokuhlaselwa kaningi nokuphindaphindeka ukwethuka angahle abe nenkinga yokwethuka, okuwuhlobo lwesifo sokukhathazeka. Lokhu kufaka phakathi ukwethuka okungalindelekile nokwesaba okuqhubekayo okuzungeze ukuhlaselwa okuphindaphindiwe.
Impendulo ‘yendiza noma yokulwa’
Ukuhlaselwa ngokwesaba kuthiwa kwenzeka lapho impendulo ‘yendiza- noma yokulwa’ icushiwe / icushiwe. Ubuchopho buyala uhlelo lwe-autonomic nervous ukwenza kusebenze impendulo ‘yendiza-noma yokulwa’ lapho umzimba ubhekene nengozi ngokushesha. Izinhlobonhlobo zamakhemikhali zigcwala umzimba, kufaka phakathi i-adrenaline. Lokhu nakho, kudala izinguquko zomzimba. Isibonelo, ukushaya kwenhliziyo nokuphefumula kuyashesha, futhi igazi liyiswa emisipheni ukulungiselela ukulwa ngokomzimba noma ukubaleka.
Ezinye zezinto ezingenza umzimba ukuthi usebenze ngokungafanele impendulo ‘yendiza noma yokulwa’ zifaka:
⦁ Ukucindezeleka okungapheli (okuqhubekayo) – lokhu kubangela ukuthi umzimba ukhiqize amazinga aphakeme kakhulu kunokujwayelekile amakhemikhali okuxineka njenge-adrenaline.
⦁ Ukucindezeleka okunamandla (njengokuhlangabezana nesigameko esibuhlungu) – kungagcwalisa umzimba ngokungazelelwe emzimbeni ngamakhemikhali amaningi okucindezeleka.
⦁ Ukugula– kungadala ushintsho emzimbeni.
⦁ Ukushintsha okungazelelwe kwemvelo– njengokungena endaweni egcwele abantu, eshisayo noma egcwele.
Ezinye izimpawu ezijwayele ukuhlaselwa ukwethuka zingavela nakwezinye izimo zomzimba. Eminye imishanguzo nezidakamizwa – ezinjengezithomisi, utshwala kanye ne-caffeine – nakho kungadala izimpawu ezifana nokwethuka.
Abantu abaningana abahlaselwa ukwethuka bacabanga ukuthi bahlaselwa yisifo senhliziyo noma esinye isifo esisongela impilo, yingakho beya egumbini lezimo eziphuthumayo esibhedlela. Ukuhlaselwa ngokwesaba nakho kulindeleke ekuphenduleni into esatshwayo, noma okungalindelekile futhi kwenzeka ngaphandle kwesizathu. Kungenzeka futhi kuhlanganyele nezinye izingqinamba zezempilo yengqondo ezifana nePost Traumatic Stress Disorder (PTSD) kanye nokudangala. Imvamisa, ukwesaba umuntu abhekana nakho akuhambelani nesimo sangempela, futhi kungahlala izinyanga eziyisithupha noma ngaphezulu, ngaleyo ndlela kubangele izinkinga ekusebenzeni. Umuntu one-agoraphobia (Ukwesaba izindawo nezimo ezingadala ukwethuka, ukungabi nasizo noma amahloni.) Uhlangabezana nalokhu kwesaba ezimweni ezimbili noma ngaphezulu kulezi ezilandelayo:
⦁ Ukuma kulayini noma ukuba esixukwini
⦁ Ukuba sezindaweni ezivulekile
⦁ Kusetshenziswa izinto zokuhamba zomphakathi
⦁ Ukuba ngaphandle kwekhaya lakho wedwa
⦁ Ukuba ezindaweni ezivalekile
Lowo muntu angasigwema ngenkuthalo lesi simo, futhi angadinga umngane, uma kungenjalo uzobekezelela isimo ngokwesaba noma ukukhathazeka okwengeziwe. I-agoraphobia engalashwa ingaba yisihluku esikhulu, ukuze umuntu angakwazi ukushiya indlu yakhe. Umuntu angatholakala kuphela ene-agoraphobia uma ukwesaba kuphazamisa kakhulu, noma uma kuphazamisa kakhulu imisebenzi ejwayelekile yansuku zonke.
Ukuhlaselwa Kwetwetwe ne-COVID-19
Ukuqubuka kwe-coronavirus kuholele kuzinguquko ezinkulu ezimpilweni zabaningi. Abanye abantu bazizwa benesizungu, benesizungu, futhi bengaqiniseki. Le mizwa ingaba yingozi kubantu abanezifo zengqondo, ikakhulukazi kulabo abanezinkinga zokukhathazeka. Abantu abaningana bahlangabezane nokuhlaselwa ukwethuka okuhlobene ne-COVID- 19, kanye namazinga anyukayo okukhathazeka. Ngenhlanhla, kunezinyathelo ongazisebenzisa ukusiza ukuphatha lokhu kuhlaselwa ukwethuka ngalezi zikhathi ezingezinhle, kufaka phakathi okulandelayo:
⦁ Qiniseka ukuthi ulele kahle futhi uphumula njalo
⦁ Ijimu njalo ukuze ulawule amazinga akho okucindezeleka, uthuthukise imizwa yakho, futhi unciphise ukungezwani.
⦁ Bamba iqhaza emisebenzini oyithandayo ukukusiza uhlale ukhululekile. Lokhu kungabandakanya ukubukela i-tv noma ukufunda incwadi
⦁ Prakthiza izivivinyo zokuphefumula nsuku zonke- lokhu kuyasiza ekulawuleni ukukhathazeka futhi kungavimbela nokuhlaselwa ukwesaba okuhlobene ne-COVID- 19
⦁ Yidla ukudla okujwayelekile ukusimamisa amazinga kashukela egazini lakho, futhi ugweme i-caffeine, utshwala nokubhema
⦁ Hlala uxhumekile kwabathandekayo ngokubabiza futhi ubabize ngevidiyo njalo. Hlela imidlalo yebhodi emnandi ngezingcingo zevidiyo bese usetha ubusuku bomdlalo nomndeni wakho noma nabangane, kuzosiza ekunciphiseni ukucindezeleka noma ukungezwani.
⦁ Ukuzindla kwaziwa futhi ukuthi kuyasebenza kakhulu ekulawuleni ukuhlaselwa ukwethuka. Kunemisebenzi eminingi yokuzindla yamahhala etholakala efonini yakho naku-intanethi
⦁ Okubaluleke kakhulu, gwema imininingwane eningi kakhulu. Ngakho-ke, nciphisa inani lezindaba ozibukayo, bese uzama ukugwema ukuya ocingweni lwakho kuqala ekuseni ukuthola izindaba zakamuva
Okufanele ukwenze ngesikhathi sokuhlaselwa uvalo
Uma uhlangabezana nokuhlaselwa uvalo, kunezinto okufanele ucabange ngazo, ezibandakanya:
⦁ Njengoba kushiwo ngenhla, ukuvivinya umzimba kuyisihluthulelo ekulawuleni ukwethuka. Umuntu, ngenkathi ehlaselwa ukwethuka uzophefumula ngokushesha, okuholele ekuhlaselweni ukwethuka kukhula. Ngakho-ke, ukuzivocavoca umzimba kuzokwehlisa ingqondo nomzimba.
Donsa umoya kancane ngamakhala akho, bese uphefumulela ngaphandle kancane nangobumnene ngomlomo wakho, wenze umsindo othi ‘whoosh’ ngezindebe zakho. Vala amehlo akho bese ugxila ekuphefumuleni kwakho ngenkathi wenza lo msebenzi.
⦁ Zikhumbuze ukuthi izimpawu obhekene nazo zidalwa ukukhathazeka. Zama ukuhlala kulesi simo (okwamanje), kuze kuphele imizwa yokuphelelwa yithemba. Ngokubhekana nokwesaba kwakho kunokuba ubalekele, uzinika ithuba lokuthola ukuthi akukho okubi kakhulu okuzokwenzeka. Ungavumeli ukwesaba kwakho ukuhlaselwa ukwesaba kukulawule. Kuzodlula.
⦁ Kuyasiza ukuba nomuntu oseduze kwakho akunikeze isiqiniseko sokuthi lokhu kuzodlula nokuthi izimpawu azilona olunye udaba olungaqhubeka.
⦁ Lapho izimpawu zakho seziqala ukudlula, qala ukugxila kokuzungezile bese uqhubeka nokwenza obukwenza ngaphambi kokuthi kwenzeke.
Yini Engingayenza Kumuntu Ohlushwa Ukuhlaselwa Kwetwetwe?
Uma othile omaziyo noma othandekayo ehlaselwa ukwethuka, bangaqala ukukhathazeka bangacabangi kahle. Ungabasiza kepha wenze okulandelayo:
⦁ Hlala nabo futhi uhlale uzolile
⦁ Banikeze umuthi wabo uma bevame ukuwuthatha ngesikhathi sokuhlaselwa
⦁ Khuluma nabo ngemisho emifushane nelula
⦁ Babuze ukuthi yini abayidingayo, ungabacabangeli
⦁ Qagela. Gwema ukubamangaza
⦁ Siza ukunciphisa ukuphefumula kwabo ngokuphefumula nabo noma ngokubala kancane uye ku-10
Kungaba usizo lapho umuntu ehlangabezana nokuhlaselwa ukwethuka ukusho izinto ezinjengalezi:
⦁ “Ngitshele ukuthi yini oyidingayo manje.”
⦁ “Gxila ekuphefumuleni kwakho. Hlala usesikhathini samanje.”
⦁ “Ungadlula kulokhu.”
⦁ “Ngiyaziqhenya ngawe. Umsebenzi omuhle.”
⦁ “Lokhu okuzwayo kuyethusa, kodwa akuyona ingozi.”
⦁ “Akuyona indawo ekuhluphayo wena; ngumcabango lo.”
Ngokulandela le mihlahlandlela elula, ungavimbela isimo ukuba sibi kakhulu futhi wehlise izinga lokucindezelwa othandekayo wakho abhekene nalo, kanye nokusiza ekusebenziseni amandla athile esimweni esididayo. Unganikeza futhi usizo oluqhubekayo ngokuzivumela ukuthi ziqhubeke nokwelashwa ngejubane lazo, futhi usebenzise ukubekezela futhi uncome yonke imizamo yokululama.Kubalulekile futhi ukusiza abantu obathandayo ukuthi babhekane nezinto noma izimo ezibanga ukukhathazeka. Ungethuki lapho bethuka. Khumbula ukuzinakekela futhi.
Kubalulekile kulabo abahlangabezana nokuhlaselwa uvalo ukukhumbula ukuthi ababodwa, nokuthi ingelashwa ngokusetshenziswa kwemithi kanye / noma ukwelashwa. Ngaphezu kwalokho, kubalulekile ukuthi wazi ukuthi lesi simo singelashwa ngochwepheshe ku-Tranquility Online, njengoba siqondisa ukwelashwa / ukwelashwa kwethu ngezidingo zakho ezithile.
Ukuphunza kuchazwa njengokulahleka kwengane okuzenzekelayo. Ucwaningo lukhombisile ukuthi cishe u-10-15% wokukhulelwa uphela ekuphuphumeni kwesisu. Ukuphuphuma kwesisu kungaba yinto ebuhlungu futhi omama bangathola ukukhathazeka okukhulu, ukudangala kanye nePost Traumatic Stress Disorder (PTSD). Umama angahle abhekane nosizi futhi kungenzeka adlule ezigabeni ezinhlanu zosizi okungukuthi: Ukuphika, Intukuthelo, Ukuxoxisana, Ukudangala nokwamukela.
Izigaba zosizi
⦁ Ukuphika- Umama kungenzeka athuke futhi angalamukeli ngokuphelele iqiniso lokulahleka kwakhe.
⦁ Intukuthelo- Angabonisa intukuthelo ngalesi simo futhi asole abanye ngokulahleka kwakhe.
⦁ Ukuxoxisana – Ukuzibuza wena ukuthi “uma nje” ngabe ngenze okwehlukile ukuvikela ukukhulelwa kwami kokukhulelwa. Imizwa yecala ivamile.
⦁ Ukudangala- Imizwa ejulile yokudabuka nokuphelelwa yithemba. Kwangathi angathola ukukhathala, ukungathandi ukudla nokukhala.
⦁ Ukwamukelwa- Ukwamukela ukulahlekelwa, ukufunda ukuthi ungaphila kanjani futhi futhi ulungise impilo ngokufanele.
Omama bangabambelela ekubeni necala ngokungadingekile futhi bazizwe sengathi bahlulekile njengomama nanjengabesifazane. Izikhathi eziningi, umama uzozizwa enesibopho sokulahleka kwengane yakhe futhi azibuze ephindelela ukuthi yini okungenzeka ukuthi wayenze kabi emasontweni angaphambi kokukhulelwa kwesisu. Kubalulekile ukukhumbula ukuthi ukuphuphuma kwesisu akuvamile ukwenzeka ngenxa yento oyenzile noma ongayenzanga.
Umama angaba nokukhathazeka okukhulu ngenxa yokwesaba ukukhulelwa kwesisu esikhathini esizayo, angahalela abanye omama abakhulelwe futhi ngaleyo ndlela babe nenzondo. Isizungu singangena, ngokucabanga ukuthi bambalwa kakhulu abantu abaziyo futhi ababuqondayo ubuhlungu bakhe. Ukwenza izinto zibe zimbi kakhulu, abanye bangathi kuye “uzoba nomunye umntwana” noma “vele udlule kukho manje”.
Ngikwazi kanjani ukubhekana nokulahlekelwa kwami?
Kubalulekile ukuthi uzinike isikhathi esanele sokudabuka. Yiba nomusa kuwe uvumele abantu obathandayo bakusekele. Ngaphezu kwalokhu, khumbula ukuthi abesilisa nabesifazane baba nosizi ngokuhlukile, abesifazane bavame ukuveza imizwa yabo futhi bafune ukwesekwa kwabanye, abesilisa bathambekele ekubambeni imizwa yabo ngaphakathi futhi babhekane nokulahlekelwa bebodwa. Ngakho-ke, ukusekela umlingani wakho kunivulela ithuba lokuba nobabili nikwazi ukududuzana.
Ukuzola online kunikela ngezinsizakalo ezahlukahlukene kubantu kanye nasemindenini, uma ukhathazekile ngempilo yengqondo yakho noma yabathandekayo bakho, Ukuzola online kuzokusiza ngokukudlulisela komunye wochwepheshe bezempilo yengqondo abanolwazi kakhulu.
Kusho Ukhuthini?
Ukudangala kungachazwa njengokuthambeka okuhlala njalo kumuntu okungabavimba ekwenzeni imisebenzi ejwayelekile yansuku zonke. Lokhu kusho ukuthi umuntu uzizwa edabukile, engenalutho, futhi engenathemba esikhathini esiningi okwenza ukuthi angafuni ukwenza lutho. Ngezansi kunohlu lwezimpawu ezithile ezijwayelekile ezingaba khona kubantu abanokudangala.
Izimpawu zokudangala:
⦁ Isimo sengqondo esiphansi
⦁ Ukwehla kwesisindo noma ukuzuza kwesisindo
⦁ Ukuhamba kancane
⦁ Imizwa yecala
⦁ Ukuzizwa ungafaneleki
⦁ Awukwazi ukucabanga nokugxila
⦁ Ukucabanga ngokufa
Isici esivamile abangase basibonise asinantshisekelo yokwenza imisebenzi ababeyijabulela. Isibonelo, umuntu obalekela ukugijima nsuku zonke ngoba ubenza bazizwe behle, angahle angafuni ukuphinde azizwe sengathi akusizi ngalutho ukukwenza. Umuntu ocindezelekile, ujwayele ukulahlekelwa intshisekelo kuzinto eziningi noma zonke ezimpilweni zabo ebezimnikeza injabulo. Ezinye izinselelo abangabhekana nazo ukuphelelwa isifiso sokudla (ukungafuni ukudla) ngakho-ke yehlisa isisindo noma okuphambene lapho umuntu engaba nesifiso esiphakeme (efuna ukudla njalo) ngakho-ke athole isisindo. Ngenxa yomoya ophansi, abanye abantu kungabonakala sengathi bahamba kancane ezenzweni, ngokukhuluma nokuhamba kancane.
Yize ukudana kungabangelwa okuthile, kwesinye isikhathi akukho nokukodwa okungenzeka ukuthi kubangele ukudana. Ezimweni zombili, abantu abacindezelekile bavame ukuba nemizwa yecala nokuzizwa bengelutho. Lokhu kusho ukuthi bangahle bacabange phakathi kwabo ukuthi “liyini iphuzu lokuphila?”, “Kungani ngizizwa ngale ndlela yize nginempilo enhle?” noma “ngabe kukhona umuntu ongakhathala noma ngiyaphila noma ngiyafa?”. Le mizwa ivame ukuxhunyaniswa kakhulu nemicabango yokufa nokuzibulala.
Abantu abaningi abacindezelekile bangacabanga noma bacabange ngokufa noma * ukuqeda ukuzibulala, noma iningi lingeke lilandele ngesenzo. Okokugcina, ukuncipha kwekhono lokugxila nokucabanga kuvamile njengoba bengabona ukuthi umthwalo wokuphila ungaphezu kwamandla abo, ukuya esikoleni noma emsebenzini wokwenza izinto, kungaba ngumsebenzi onzima kakhulu.
Yini engingayenza ukusiza umuntu ocindezelekile?
Ngokuvamile, umuntu ocindezelekile (kuya ngokuthi kubi kangakanani), ulahlekelwe yithemba ngempilo. Okubaluleke kakhulu ukukhumbuza lowo muntu ukuthi bathandwa futhi banakekelwa kangakanani abangane bakhe nomndeni wakhe. Lokhu kungenzeka kube yinto edingeka nsuku zonke njengoba umqondo walo muntu usethwe ukuthi ugxile kokubi kuphela. Khumbula, awusiye umeluleki walo muntu, isazi sokusebenza kwengqondo noma udokotela wezifo zengqondo! Yiba lapho ubalwela khona kodwa ungaphusheli ukuxilongwa kwengcindezi noma amanye amagama angokwengqondo kubo ngoba lokhu kungadala umonakalo omkhulu kunokuhle. Okubaluleke kakhulu ukuthi ube lapho ngokubalalela ukuthi bathini ngaphandle kwezahlulelo zakho. Zama ukuba nombono oqondile kodwa futhi uyazise imizwa yabo engemihle. Isibonelo, ungathi “Kuzwakala sengathi ufuna ukugoqana nje bese uyafa. Ngiyazi ukuthi kubuhlungu, kodwa mhlawumbe singenza into eyodwa ndawonye namuhla njengokuhambahamba noma ukwenza i-yoga ”.
Ukuzivocavoca imvamisa kuyindlela enhle yokufaka ama-endorphin emzimbeni womuntu futhi ngaleyo ndlela ubenze bazizwe bengcono kancane. Ngokuhamba kwesikhathi, kungaba lula kumuntu ukuzama ukwenza okuthile. Ngeshwa, akuwona wonke umuntu okwazi ukuphuma esimweni sokucindezeleka ngaphandle kosizo lochwepheshe. Kulokhu, kuyakhuthazwa kakhulu ukuthi abangane nomndeni bazame ukukhuthaza umuntu lowo ukuthi afune ukwelulekwa ngokwengqondo.
Ubani ongasiza?
Kunezindlela eziningi zokuthola ukwelulekwa kwengqondo ngendlela elula futhi ochwepheshe abaningi bakwazile ukuzivumelanisa nesimo se-COVID futhi banganikela ngezinsizakalo zabo cishe. Uma umuntu ozizwa ecindezelekile ezama ukuzilimaza, udinga usizo oluphuthumayo. Imvume ibalulekile ekusizeni othandekayo, kepha esimweni abanaso, noma ukhathazeka ngokuthi bangazilimaza, kungaba kumuntu othandekayo ukuthatha isinqumo sokuya kochwepheshe esikhundleni somuntu ozwayo ecindezelekile.
Tranquility Online inikeza usizo oluhlukahlukene nganoma yiziphi izinselelo zempilo abantu okungenzeka babhekene nazo. Ngokuya ngenselelo yokwethula, umuntu angaxhumana no-Tranquility Online futhi alande uhlelo lokusebenza. Lapha bazokhuluma nomeluleki ozobabela kudokotela wezengqondo, umeluleki, noma udokotela wezifo zengqondo, kuya ngokuthi umuntu udingani.Ukuzivocavoca imvamisa kuyindlela enhle yokufaka ama-endorphin emzimbeni womuntu futhi ngaleyo ndlela ubenze bazizwe bengcono kancane. Ngokuhamba kwesikhathi, kungaba lula kumuntu ukuzama ukwenza okuthile. Ngeshwa, akuwona wonke umuntu okwazi ukuphuma esimweni sokucindezeleka ngaphandle kosizo lochwepheshe. Kulokhu, kuyakhuthazwa kakhulu ukuthi abangane nomndeni bazame ukukhuthaza umuntu lowo ukuthi afune ukwelulekwa ngokwengqondo.
Ubani ongasiza?
Kunezindlela eziningi zokuthola ukwelulekwa kwengqondo ngendlela elula futhi ochwepheshe abaningi bakwazile ukuzivumelanisa nesimo se-COVID futhi banganikela ngezinsizakalo zabo cishe. Uma umuntu ozizwa ecindezelekile ezama ukuzilimaza, udinga usizo oluphuthumayo. Imvume ibalulekile ekusizeni othandekayo, kepha esimweni abanaso, noma ukhathazeka ngokuthi bangazilimaza, kungaba kumuntu othandekayo ukuthatha isinqumo sokuya kochwepheshe esikhundleni somuntu ozwayo ecindezelekile.
Tranquility Online inikeza usizo oluhlukahlukene nganoma yiziphi izinselelo zempilo abantu okungenzeka babhekene nazo. Ngokuya ngenselelo yokwethula, umuntu angaxhumana no-Tranquility Online futhi alande uhlelo lokusebenza. Lapha bazokhuluma nomeluleki ozobabela kudokotela wezengqondo, umeluleki, noma udokotela wezifo zengqondo, kuya ngokuthi umuntu udingani.
