Ukukhathazeka ezinganeni kungaba nzima ukukuhlonza ngoba izimpawu zako zivame ukufana nokuziphatha okujwayelekile kwengane. Nokho, lapho ukukhathazeka kuba ngokweqile noma kuphazamisa impilo yansuku zonke, kubalulekile ukuqaphela izimpawu nokunikeza usizo. Ukuqonda izimpawu zokukhathazeka ezinganeni kungasiza abazali nabanakekeli ukuba babhekane nezidingo ezingokomzwelo zengane yabo kusenesikhathi nangendlela ephumelelayo.
Kuyini Ukukhathazeka Ezinganeni?
Ukukhathazeka kuyisabela semvelo engcindezini, futhi kujwayelekile ukuthi izingane zizwe zinovalo noma zikhathazekile ezimweni ezithile, njengokuqala isikole esisha noma ukubhala ukuhlolwa. Nokho, lapho ukukhathazeka kungapheli, kuphuphuthekisa, noma kungalingani nesimo, kungase kubonise ukuphazamiseka kokukhathazeka. Izinhlobo ezivamile zokuphazamiseka kokukhathazeka ezinganeni zihlanganisa ukuphazamiseka kokukhathazeka okujwayelekile (GAD), ukukhathazeka komphakathi, ukukhathazeka kokuhlukana, nama-phobias athile.
Izimpawu Ezivamile Zokukhathazeka Ezinganeni
1. Ukukhathazeka Okweqile
Izingane ezikhathazekile zivame ukukhathazeka ngokweqile ngezehlakalo, ezinkulu nezincane. Zingase zikhathazeke ngezinto ezifana nokusebenza kwazo esikoleni, ukuphepha kwabathandekayo, noma izinto ezizokwenzeka esikhathini esizayo.
Isibonelo: Ingane ingase ibuze njalo, “Kuthiwani uma kwenzeka into embi?” noma ibonise ukucindezeleka ngezinto ezibonakala zincane kwabanye.
2. Izikhalo Ezingokomzimba
Ukukhathazeka kungabonakala njengezimpawu ezingokomzimba, ezivame ukudidaniswa nokugula.
Izimpawu Ezivamile Zangokomzimba Zihlanganisa:
- Ubuhlungu besisu
- Ikhanda
- Ukuqina kwemisipha
- Ukukhathala
- Ukujuluka noma ukushaya kwenhliziyo ngokushesha
Isibonelo: Ingane ingase ikhale ngobuhlungu besisu ngaphambi kwesikole noma umcimbi womphakathi, ngisho noma kungekho kugula okukhona.
3. Ukugwema Izimo Ezithile
Izingane ezikhathazekile zingase zigweme imisebenzi noma izindawo ezibangela ukwesaba kwazo.
Izibonelo Zokugwema:
- Ukwenqaba ukuya esikoleni
- Ukugwema ukuxhumana nomphakathi, njengamaqembu okuzalwa noma ama-playdate
- Ukungafuni ukuzama izinto ezintsha noma ukubamba iqhaza emisebenzini engajwayelekile
4. Ubunzima Bokulala
Ukukhathazeka kuvame ukuphazamisa ukulala. Izingane zingase zibe nobunzima bokulala, ukuhlala zilele, noma zibone amaphupho amabi.
Isibonelo: Ingane ingase ilale ivukile ikhathazekile ngosuku olulandelayo noma ivuke njalo ngenxa yamaphupho amabi.
5. Ukushintsha Kwemizwa
Izingane ezikhathazekile zingase zibe nobunzima bokulawula imizwa yazo, okuholela ekushintsheni kwemizwa njalo noma ukucasuka.
Isibonelo: Ingane ingase icindezeleke kakhulu noma ithukuthele lapho izinhlelo zishintsha ngokungalindelekile.
6. Ukunamathela Noma Izinkinga Zokuhlukana
Izingane ezinokukhathazeka kokuhlukana zingase zixhumane kakhulu nomzali noma umnakekeli futhi zibe nobunzima bokuhlukana nabo.
Isibonelo: Ukukhala ngokweqile lapho ziyiswa esikoleni noma ukwenqaba ukulala zizodwa.
7. Ukugqoka Okuhle Kakhulu Nokwesaba Ukwehluleka
Izingane ezikhathazekile zivame ukufuna ukuba zilunge kakhulu futhi zesaba ukwenza amaphutha. Zingase zicindezeleke uma zizwa ukuthi azikwenzanga “ngokufanele.”
Isibonelo: Ingane ingase isule futhi ibhale kabusha umsebenzi wesikole ngokuphindaphindiwe ukuze iqinisekise ukuthi ibukeka ilungile noma igweme ukubamba iqhaza emisebenzini lapho isaba khona ukwehluleka.
8. Ukucabanga Kakhulu Nokubuza Imibuzo Ephindaphindwayo
Izingane ezikhathazekile zivame ukucabanga kakhulu ngezimo futhi zibuze imibuzo efanayo ngokuphindaphindiwe ukuze ziqinisekiswe.
Isibonelo: Ingane ingase ibuze njalo, “Uqinisekile ukuthi kuphephile?” noma “Kuthiwani uma ngiphazamisa?”
9. Ukungalali Kahle Nokukhathazeka
Ukungalali kahle, ubunzima bokugxilisa ingqondo, noma ukukhathazeka njalo kungaba izimpawu zokukhathazeka, ikakhulukazi ngesikhathi semisebenzi ethulile njengokufunda noma umsebenzi wesikole.
Isibonelo: Ingane ingase inyakaze esihlalweni sayo, ishaye ipensela yayo, noma ibe nobunzima bokugxilisa ingqondo emisebenzini.
10. Ukuzihlukanisa Nomphakathi
Ukukhathazeka komphakathi kungabangela ukuthi izingane zigweme ukuxhumana nontanga, okuholela ekuzihlukaniseni.
Isibonelo: Ingane ingase igweme ukukhuluma ekilasini noma inqabe izimemo zokudlala nabangane.
Izimpawu Ezingacaci Kangako Zokukhathazeka Ezinganeni
1. Ukwenza Izinto Ezincane Zibukeke Zizinkulu
Izingane ezikhathazekile zingase zibukele phansi izinkinga ezincane, zizibheke njengezinkinga ezinkulu.
Isibonelo: Ukungakhululeki ngenxa yokuchitheka okuncane noma ukungavumelani okuncane nomngane.
2. Ukufuna Ukuqinisekiswa
Nakuba ukufuna ukuqinisekiswa kujwayelekile ngezinga elithile, ukufuna ukuqinisekiswa ngokweqile kungaba uphawu lokukhathazeka.
Isibonelo: Ukubuza ngokuphindaphindiwe, “Uqinisekile ukuthi konke kulungile?” noma “Kuthiwani uma ngizongena enkingeni?”
3. Ukwesaba Ukugxekwa
Izingane ezikhathazekile zivame ukwesaba ukwahlulelwa noma ukugxekwa, ngisho noma ukwesaba kwazo kungenasisekelo.
Isibonelo: Ukugwema izethulo zasekilasini noma ukubamba iqhaza ngoba zesaba ukusho into engalungile.
Ukuthi Unini Uzofuna Usizo
Nakuba ukukhathazeka ngezikhathi ezithile kujwayelekile, kubalulekile ukufuna usizo lochwepheshe uma ukukhathazeka kwengane yakho:
- Kuphazamisa impilo yayo yansuku zonke, njengokuya esikoleni noma ukubamba iqhaza emisebenzini yomphakathi.
- Kuqhubeka isikhathi eside, ngisho nangemva kwemizamo yokukubhekana nako.
- Kuholela ezimpawini ezingokomzimba njalo ngaphandle kwesizathu esicacile sezokwelapha.
- Kubangela ukucindezeleka engane nomndeni.
Udibi, umeluleki, noma isazi sokusebenza kwengqondo singahlola ukukhathazeka kwengane yakho futhi sincome izindlela zokwelapha ezifanele.
Indlela Yokusekela Ingane Ekhathazekile
1. Qinisekisa Imizwa Yayo
Vuma imizwa yengane yakho futhi uyiqinisekise ukuthi kulungile ukuzizwa ukhathazekile noma wesaba.
Ongakusho: “Ngibona ukuthi unovalo. Ake sikhulume ngalokho okukhathazayo.”
2. Fundisa Amasu Okukhululeka
Siza ingane yakho ilawule ukukhathazeka kwayo ngamasu okupholisa njengokuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, noma izivivinyo zokuqonda.
Isibonelo: Fundisa yona ukuthi iphefumule imizuzwana emine, ibambe imizuzwana emine, bese ikhipha umoya imizuzwana emine.
3. Yakha Indawo Ethulile
Setha izinto ezijwayelekile nendawo ethulile ekhaya ukuze unciphise ukungalindeleki nengcindezi.
Isibonelo: Yiba nesimiso sokulala esingashintshi esihlanganisa imisebenzi ethulile njengokufunda noma ukulalela umculo opholile.
4. Khuthaza Ukuziveza Okuhle
Uma ingane yakho igwema izimo ezithile ngenxa yokukhathazeka, ikhuthaze ukuthi ibhekane nokwesaba kwayo kancane kancane.
Isibonelo: Uma yesaba ukukhuluma esidlangalaleni, qala ngokuzilolonga ekhaya, bese ukhuluma phambi komndeni, bese ekugcineni ekilasini.
5. Nciphisa Ukuqinisekiswa
Nakuba kujwayelekile ukuqinisekisa ingane yakho, ukuqinisekiswa ngokweqile kungaqinisa ukukhathazeka.
Ongakwenza: Yikhuthaze ukuthi icabange ngokukhathazeka kwayo futhi izitholele izixazululo yodwa.
6. Bonisa Amakhono Aphilile Okubhekana Nezinkinga
Izingane zivame ukufunda ngesibonelo. Zibonise ukuthi uzilawula kanjani izinto ezikukhathazayo noma ingcindezi yakho.
Isibonelo: “Ngizizwa nginovalo oluncane ngomhlangano wami, kodwa ngizophefumula kancane futhi ngizilungiselele ngangokunokwenzeka.”
7. Funa Usizo Lochwepheshe Uma Ludingeka
Uma ukukhathazeka kwengane yakho kuqhubeka noma kubhebhetheka, cabanga ukubonisana nochwepheshe wezempilo yengqondo. Izindlela zokwelapha ezinjenge-Cognitive Behavioural Therapy (CBT) zingasebenza kakhulu ekusizeni izingane ukuba zilawule ukukhathazeka.
Isiphetho
Ukukhathazeka ezinganeni kujwayelekile, kodwa ngosizo olufanele namathuluzi, kungalawuleka. Ngokuhlonza izimpawu kusenesikhathi, ukuqinisekisa imizwa yazo, nokuzifundisa izindlela eziphilile zokubhekana nezinkinga, ungasiza ingane yakho ukuba ibhekane nokukhathazeka kwayo futhi yakhe ukuzimela. Khumbula, ukufuna isiqondiso sochwepheshe kuhlale kuyindlela uma ukukhathazeka kwengane yakho kuqala ukuphazamisa impilo yayo.
Imibuzo Ebuzwa Njalo
1. Yini ebanga ukukhathazeka ezinganeni?
Ukukhathazeka kungabangwa inhlanganisela yezinto zofuzo, ezemvelo, nezimo. Izehlakalo ezingcindezi empilweni, umlando womndeni wokukhathazeka, noma izici ezithile zobuntu zingaba nomthelela.
2. Ngingahlukanisa kanjani phakathi kokukhathazeka okujwayelekile nokuphazamiseka kokukhathazeka?
Ukukhathazeka okujwayelekile kuvame ukuba okwesikhashana futhi kuxhumene nezehlakalo ezithile. Ukuphazamiseka kokukhathazeka kuqhubeka, ngokweqile, futhi kuphazamisa impilo yansuku zonke yengane.
3. Ingabe ukuphazamiseka kokukhathazeka kuyelapheka ezinganeni?
Yebo, ukuphazamiseka kokukhathazeka kuyelapheka kakhulu. Ukwelashwa, okufana ne-CBT, nezinguquko endleleni yokuphila kunganciphisa kakhulu izimpawu.
4. Ingabe kufanele ngigweme izimo ezibangela ukukhathazeka kwengane yami?
Nakuba kuyengayo ukuvikela ingane yakho ezimweni ezibanga ukukhathazeka, ukuziveza kancane kancane kuyisiza ukuba yakhe amakhono okubhekana nezinkinga futhi kunciphisa ukuziphatha kokugwema.
5. Ingabe ukukhathazeka ezinganeni kungaphela ngokwako?
Ezinye izingane ziyakudlula ukukhathazeka okuncane lapho zikhula, kodwa ukukhathazeka okuqhubekayo noma okukhulu kuvame ukudinga usizo nokungenelela ukuze kuthuthuke.
