Ukukhathazeka ngokwehlukana kuyingxenye yemvelo yokukhula kwengane, okuvame ukufinyelela umvuthwandaba phakathi kwezinyanga eziyisi-8 neminyaka emi-3. Nokho, lapho lokhu kukhathazeka kuba kukhulu, kuqhubeka, futhi kuphazamisa ikhono lengane lokusebenza nsuku zonke, kungase kubonise Ukuphazamiseka Kokukhathazeka Ngokwehlukana (SAD). Lesi simo sithinta cishe u-4% wezingane futhi singaba inselele enganeni nabalondolozi bayo. Ukuqonda izimpawu, izimbangela, kanye nezindlela zokwelapha i-SAD kubalulekile ukuze kunikezwe ukwesekwa okusebenzayo enganeni yakho.
Kuyini Ukuphazamiseka Kokukhathazeka Ngokwehlukana?
Ukuphazamiseka Kokukhathazeka Ngokwehlukana kubonakala ngokwesaba okukhulu noma ukukhathazeka ngokwehlukana nomzali noma umalusi oyinhloko. Nakuba ukukhathazeka okujwayelekile ngokwehlukana kuyingxenye yobuntwana bokuqala, i-SAD ihlanganisa usizi olunzima olungafanele iminyaka yengane futhi luhlala okungenani amasonto amane. Izingane ezine-SAD zingase zibe nokukhathazeka okukhulu ngokusindiswa kwazo noma komalusi wazo, okuholela ekugwemeni izimo ezihilela ukwehlukana.
Izimpawu Zokuphazamiseka Kokukhathazeka Ngokwehlukana
Izimpawu Ezingokomzwelo
Ukukhathazeka okukhulu ngokulimala komalusi wazo noma zona
Ukwesaba ukulahleka noma ukuthunjwa lapho zihlukana nomalusi wazo
Usizi ngaphambi noma ngesikhathi sokwehlukana, njengokukhala, ukunamathela, noma ukuncenga umzali ukuba angahambi
Ukwesaba kwasebusuku, kuhlanganise namaphupho amabi ngokuphambana
Izimpawu Ezingokomzimba
Ubuhlungu besisu, ikhanda elibuhlungu, noma ezinye izinkinga zomzimba, ikakhulukazi ngaphambi kwezenzakalo zokwehlukana
Isicanucanu noma ukuhlanza
Ukukhathala noma ubunzima bokulala ngenxa yokukhathazeka okuqhubekayo
Izimpawu Zokuziphatha
Ukwenqaba ukuya esikoleni, enkulisa, noma ukulala nezinye izingane
Ukuqhubeka efuna ukuhlala eduze komalusi
Ubunzima bokudlala yedwa noma ukuhlala egumbini ngaphandle kokuba umalusi eduze
Ukudangala noma ukushaqeka lapho kulindeleke ukwehlukana
Izimbangela Nezingozi
Izici Ezingokwemvelo
Umlando womndeni wezinkinga zokukhathazeka ungakhuphula amathuba e-SAD.
Ukusebenza ngokweqile ezindaweni zobuchopho ezihambisana nokwesaba nokulawula imizwelo kungaba nomthelela.
Izici Zesimo Sengqondo
Izingane ezinamahloni, ezesabayo, noma ezinemizwelo ebucayi zivame kakhulu ukuthuthukisa i-SAD.
Izinto Ezingokwemvelo Ezibangelayo
Izinguquko ezinkulu empilweni, njengokuthuthela ekhaya elisha, ukuqala isikole, noma ukuzalwa komfowabo noma udadewabo, kungabangela noma kwandise ukukhathazeka ngokwehlukana.
Izigameko ezibuhlungu, njengesehlukaniso, ukugula, noma ukushona komuntu othandekayo, kungandisa ukwesaba ukwehlukana.
Ukucindezeleka komzali noma ukunakekela ngokweqile kungaba nomthelela, njengoba izingane zivame ukubonisa imizwelo yomzali wazo.
Ukuthi Ukuphazamiseka Kokukhathazeka Ngokwehlukana Kuthinta Kanjani Impilo Yansuku Zonke
I-SAD ingaphazamisa izindlela zengane nokuthuthuka kwayo, okuholela ezinseleleni ezindaweni eziningi. Ukwenqaba ukuya esikoleni noma ukubamba iqhaza emisebenzini kungaphazamisa inqubekelaphambili yayo kwezemfundo nokuthuthuka komphakathi. Ukucindezeleka okuqhubekayo kungaholela ezinkingeni zempilo njengokukhanda ikhanda kaningi noma ubuhlungu besisu. Ukusebenzisana komndeni kungase kuthinteke, njengoba abalondolozi bangase bazizwe becindezelekile ngenxa yesidingo esiqhubekayo sengane sokuqinisekiswa futhi balungise izindlela zabo ukuze balawule ukukhathazeka.
Indlela Yokusize Ingane Enezinkinga Zokukhathazeka Ngokwehlukana
Qinisekisa Imizwa Yabo
Vuma ukwesaba kwabo futhi ubaqinisekise ukuthi imizwa yabo ijwayelekile. Ukusho ukuthi, “Ngiyaqonda ukuthi ukhathazekile ngokuhlukana nami. Asisebenze ndawonye ukwenza lokhu kube lula,” kungabasiza bazizwe besekelwe.
Ukwehlukana Okuncane Kancane
Yethula ukwehlukana ngezinyathelo ezincane, ezilawulekayo. Qala ngokwehlukana okufushane, njengokubashiya nomuntu onokwethemba imizuzu eyi-10–15, bese kancane kancane wandise isikhathi sokwehlukana. Njalo ubaqinisekise ukuthi uzobuya futhi ugcine isithembiso sakho.
Setha Isimiso Esilindelekile
Ukuqhubeka kudala umuzwa wokuzinza onganciphisa ukukhathazeka. Faka isimiso esicacile sokubashiya esikoleni noma enkulisa, isiko lokuhamba eliduduzayo njengokugona okukhethekile noma umusho, nezikhathi ezijwayelekile zokudla, ukudlala, nesikhathi sokulala.
Khuthaza Ukuzimela
Khuthaza ukuzethemba ngokuvumela ingane yakho ukuba iqedele imisebenzi emincane ngokuzimela, njengokupakisha isikhwama sayo sesikole noma ukudlala egumbini elihlukile ngenkathi wena useduze.
Fundisa Amasu Okukhululeka
Siza ingane yakho ukuba ilawule ukukhathazeka kwayo ngamasu okuzola njengokuphefumula okujulile, ukuphumula kwemisipha okuqhubekayo, noma izivivinyo zokuzindla. Bayala ukuba bahogele izikhathi ezine, babambe izikhathi ezine, bese bekhishisa umoya izikhathi ezine ngesikhathi sokucindezeleka.
Gwema Ukweqisa Ukuqinisekisa
Nakuba ukududuza ingane yakho kuyinto yemvelo, ukuqinisekisa ngokweqile kungaqinisa ukwesaba kwayo. Esikhundleni salokho, bakhamani ukuba babhekane nezinselele ngokwesekwa kwakho. Ukusho ukuthi, “Ngiyazi lokhu kuzwakala kunzima, kodwa ngikholwa ukuthi ungakwazi ukukubhekana nakho,” kungasiza ekwakheni ukuzethemba kwabo.
Sebenza Nothisha Nabazali
Sebenzisana nothisha bengane yakho noma abahlinzeki benkulisa ukuze udale indawo esekelayo. Yabelana ngamasu asiza ingane yakho izizwe iphephile futhi nixoxe ngezindlela zokubhekana nokudangala noma ukwenqaba.
Funa Usizo Lwengcweti Uma Kudingeka
Uma i-SAD ithinta kakhulu impilo yansuku zonke yengane yakho, cabanga ukubonisana nengcweti yezempilo yengqondo. I-Cognitive-Behavioural Therapy (CBT) ingasiza izingane zibone futhi zilawule imicabango yokukhathazeka. Esimeni esibi kakhulu, imithi ingase iphakanyiswe ukunciphisa izimpawu.
Okungafanele Ukwenze
Gwema Ukweqisa Ukuvumelana
Ukuvikela ingane yakho ezimweni ezibangela ukukhathazeka kungaqinisa ukwesaba kwayo.
Ungasuki Ngokunyenyela
Njalo valelisa ngaphambi kokuhamba. Ukunyenyela kungaphula ukwethemba futhi kwandise ukukhathazeka mayelana nokwehlukana okuzayo.
Gwema Ukuziba Ukwesaba Kwabo
Ukusho izinto ezifana nokuthi, “Akukho okumele ukhathazeke ngakho,” kungenza ingane yakho izizwe ingaqondwanga. Esikhundleni salokho, vuma imizwa yayo futhi unikeze ukwesekwa.
Nini Kumele Ufune Usizo
Uma ukukhathazeka kwengane yakho kuqhubeka amasonto angaphezu kwamane, kuphazamisa ikhono layo lokuya esikoleni noma ukubamba iqhaza emisebenzini, noma kubangela izimpawu zomzimba ezivamile noma usizi olungokomzwelo, bonana nodokotela wezingane, isazi sokusebenza kwengqondo, noma umeluleki ukuze kuhlolwe kabanzi futhi kunikezwe ukwesekwa.
Isiphetho
Ukuphazamiseka Kokukhathazeka Ngokwehlukana kungaba inselele ezinganeni nakubalondolozi, kodwa ngamasu afanele nokwesekwa, kungenzeka ukusiza ingane yakho inqobe ukwesaba kwayo. Ukwehlukana kancane kancane, izimiso ezingaguquki, nokubhekana nemizwa yayo ngobubele kungakhuthaza umuzwa wokuphepha nokubekezela. Ukungenelela kusenesikhathi nesiqondiso sochwepheshe kungaletha umehluko omkhulu ekuphatheni i-SAD nasekuthatheni impilo yengane yakho ibe ngcono.
Imibuzo Ebuzwa Njalo
Yiluphi usana lapho ukukhathazeka kokwehlukana kuvame ukuvela khona?
Nakuba ukukhathazeka kokwehlukana kujwayelekile ezinsaneni nakubantwana, Ukuphazamiseka Kokukhathazeka Ngokwehlukana kuvame ukuvela ezinganeni ezineminyaka ephakathi kuka-6 no-12.
Ukuphazamiseka kokukhathazeka ngokwehlukana kwehluka kanjani ekukhathazekeni okujwayelekile kokwehlukana?
Ukukhathazeka okujwayelekile kokwehlukana kuyisigaba esidlulayo ezinganeni eziningi. I-SAD iba nzima kakhulu, iqhubeka isikhathi eside, futhi iphazamisa kakhulu impilo yansuku zonke.
Ingabe ukuphazamiseka kokukhathazeka kokwehlukana kungaphela ngokwako?
Nakuba ezinye izingane zingase zidlule izimpawu ezincane, ukungenelela kochwepheshe kuvame ukudingeka ezimweni ezimaphakathi kuye kwezinzima ukuvimbela izinkinga ezingokomzwelo zesikhathi eside.
Ingabe i-SAD ixhunyaniswa nezinye izinkinga zempilo yengqondo?
Yebo, i-SAD ngezinye izikhathi ingaba khona nezinye izimo ezifana nokuphazamiseka kokukhathazeka okujwayelekile, ukudangala, noma ukuphazamiseka kokwesaba.
Iyiphi indlela engcono kakhulu yokuqinisekisa ingane yami ngesikhathi sokwehlukana?
Yenza ukuhamba kube kufushane futhi kujabule. Gwema ukuhamba isikhathi eside futhi utshele ingane yakho ukuthi uzobuya nini. Ngokwesibonelo, “Ngizokubona ngemuva kwesidlo sasemini!”
