Ukuhlolwa kokukhathazeka kukaHamilton

Ingabe uzizwa ukhathazekile ngokuba nokukhathazeka? Kudingekile ukufunda ukuhlukanisa ukukhathazeka okuvamile ekuguleni kokukhathazeka, kodwa kunoma yikuphi, kuyadingeka ukuya kuchwepheshe ukuze bakwazi ukuqondisa umuntu onokukhathazeka ukuze akwazi ukulawula impilo yakhe nokulinganisela imizwelo yabo. Kuzodingeka ukwazi ukuthi yiziphi izimbangela zokukhathazeka ukuze kusebenze kuzo.

Uma ngokuvamile uzizwa usaba, ukhathazekile noma wethukile, uma ukhathazeka ngokuthi kukhona okubi okungenzeka kuwe, uma unobunzima bokugxilisa ingqondo, ukulala kahle noma ungenzi izinto ngoba zikwenza ungakhululeki, ungase ube nokukhathazeka. Nakuba ukwazi kangcono, yenza ukuhlolwa kwe-Hamilton ngezansi, Ngale ndlela uzosula ukungabaza kwakho futhi uzokwazi ukuhlola izinga lokucindezeleka onakho njengamanje.

Ukukhathazeka

Ukukhathazeka kuwukusabela ngokomzimba ngenxa yokwesaba, izimpawu ezivame kakhulu kukhona; ukushaya kwenhliziyo, ukuphefumula ngokushesha, ukujuluka kakhulu, ukuzwa njengezimvemvane (kodwa okucasulayo) esiswini sakho nokuba namandla amakhulu nakuba uzizwa ukhathele.

Sonke sizizwa sikhathazekile ngezinye izikhathi, ukuba nezinga elithile lokukhathazeka kuyinto evamile futhi kuyasiza kwezinye izimo.  Ukukhathazeka kuyindlela yomzimba wethu yokusivikela. Ngokwesibonelo, ake ucabange uhamba ekhaya futhi uhudula izinyawo zakho ngoba ukhathele. Ngekona yeso lakho, ucabanga ukuthi ubona inyoka. Kungazelelwe, uyakhohlwa ukuthi ukhathele kangakanani futhi uqhuma amandla akusiza ukuba ubaleke.

Ukukhathazeka nakho kungasishukumisa. Uma sizizwa sikhathazekile kancane ngomsebenzi osalindile, kungasisiza ukuthi siwenze ngesikhathi. Nokho, ukuzizwa ukhathazeke kakhulu ngokuthile kuvame ukubambeka endleleni futhi kungaba yingozi.

Izinkinga zokukhathazeka

Ukuphazamiseka kokukhathazeka kwenzeka lapho ukukhathazeka kuqala ukuba nomthelela omkhulu empilweni yomuntu. Esikhundleni sokuzizwa ekhathazekile ngenxa yengozi yangempela, umuntu onenkinga yokukhathazeka uzothola izimpawu ezifanayo ezimweni azibona njengeziyingozi (isibonelo, ukuhlangana nabantu abasha noma ukuthatha izinto zokuhamba zomphakathi).

Kunezinhlobo ezahlukene zezinkinga zokukhathazeka:

• TAG noma I-Generalized Anxiety Disorder: ukukhathazeka ngokweqile nganoma yini nayo yonke into, kuhlanganise nokukhathazeka ngokukhathazeka.
• Ukukhathazeka komphakathi: ukukhathazeka ezimweni zomphakathi, ngokuvamile okubangelwa ukwesaba ukwenza okuthile okungalungile nokwahlulelwa abanye.
• I-Panic disorder:  ukuhlaselwa ukwesaba okuphindaphindiwe nokukhathazeka mayelana nokuhlaselwa kokwesaba okuzayo.
• I-Agoraphobia: Ukukhathazeka mayelana nokuba ne-panic attack ezimeni ezithile nokungakwazi ukubaleka noma ukuthola usizo.
• Ama-phobias athile: ukwesaba okukhulu kwezinto noma izimo (isibonelo, amakati).

Ukuphazamiseka kokukhathazeka akubangelwa into eyodwa, kodwa inhlanganisela yezinto. Umlando wokukhathazeka womndeni, impilo yomuntu engokomzimba, izici zobuntu, kanye nezimo ezicindezelayo zokuphila kungase kube yizici ezinomthelela. Izinkinga zokukhathazeka kungenzeka zikhule ngokuhamba kwesikhathi futhi ngokuvamile zisekelwa amaphethini okucabanga angasizi.

Isikali sokuhlola ukukhathazeka esizilawulayo sika-Hamilton

Lesi sikali sasungulwa nguHamilton ngo-1959 ukuze ahlole ukushuba kokukhathazeka kwabantu. Kumelwe kuhlukaniswe izigaba ezimbili zokukhathazeka: ukukhathazeka ngokwengqondo (inani lezigaba 1,2,3,4,5,6 kanye ne-14) kanye nokukhathazeka kwengqondo (isamba sezigaba 7,8,9,10,11,12 kanye no-13). ).

Lesi sikali sinezimpendulo ezimbalwa ezingaba khona esigabeni ngasinye kwezingu-15. Emuva kwesitatimende ngasinye kufanele umake noma ubhale phansi ibhokisi elibonisa kangcono isimo sakho samanje. Ukuhlolwa kwesigaba ngasinye kuthi:

• A= Ungalokothi
• B=Ngezinye izikhathi
• C = Izikhathi ezimbalwa
• D=Cishe njalo
• E= Njalo

Okulandelayo, funda isigaba ngasinye ngokucophelela futhi ucabange ngempendulo yakho Nawe awudingi ukucabanga kakhulu ngakho, kodwa maka lokho ozizwa uhlotshaniswa nakho kakhulu.

1. Nginomuzwa wokuthi kukhona okubi okungenzeka kimi, ukuthi okubi kakhulu kungase kwenzeke kimi. Ngiyakhathazeka futhi ngiyacasuka. A B C D E
2. Ngizizwa ngingaphumuli futhi angikwazi ukuphumula. Ngikhathala kalula. ngithukile. Ngikhala kalula. A B C D E
3. Ubumnyama buyangithusa, ngisaba nokuba ngedwa, abantu abangaziwa, izilwane, izimoto noma izixuku. A B C D E
4. Nginenkinga yokulala nokuvuka izikhathi eziningana ebusuku. Ngivuka ngikhathele nginomuzwa wokungalali kahle. Ngiphupha kabi ebusuku. A B C D E
5.  Nginenkumbulo embi futhi kunzima kimi ukugxilisa ingqondo. A B C D E
6. Anginasithakazelo kulokho okungizungezile. Iziphazamiso azinginiki injabulo, ngizizwa ngidabukile. Ngivuka ngovivi futhi kube nzima ukuphinde ngilale. Emini ngizizwa nginobuthongo futhi ebusuku kuba nzima ukuba ngilale. A B C D E
7. Ngiba nobuhlungu bemisipha nezinhlungu (ama-spasms, amajaqamba, ukufinyela, ukuqina). Amazinyo ami ayagedla. Nginezwi elibuthakathaka nelingavikelekile. A B C D E
8. Izindlebe zami ziyakhala futhi namehlo ami afiphele. Kwesinye isikhathi ngiyashisa kanti kwesinye isikhathi ngiyagodola. Ngiyaluma futhi ngizizwa ngibuthakathaka. A B C D E
9. Nginomuzwa wokuthi inhliziyo yami ishaya ngokushesha kunokuvamile. Ngizwa ukushaya kwenhliziyo, izinhlungu esifubeni, ishayela lami lishaya ngamandla, inhliziyo yami ishintsha isigqi, ngicabanga ukuthi ngizoquleka. A B C D E
10. Nginomuzwa wokuphelelwa umoya nokuphelelwa umoya. Ezikhathini eziningi ngidinga ukububula. Ngiphinde ngizwe ukuqina esifubeni noma umuzwa wokudabuka. A B C D E
11. Nginenkinga yokugwinya. Ngizwa ukushisa, ukusinda noma ukuzwa ukugcwala kwesisu. Ngizwa isicanucanu nokuhlanza. Ngicabanga ukuthi ngehlile emzimbeni. Isisu sami sibuhlungu. Ngidlula indle exegayo noma angikwazi ukudlula indle (ukuqunjelwa). Amathumbu ami abangela umsindo. A B C D E
12. Ngidinga ukuchama kaningi ngosuku futhi ngikhipha umchamo omncane. Angisayi esikhathini noma akuningi kakhulu. Anginaso isithakazelo ocansini. Angizwa lutho ocansini. Ngiphelelwe amandla ocansi. A B C D E
13. Umlomo wami uzwakala womile; Nginamahloni futhi ngiphaphatheke kalula; Ngijuluke ngimanzi te. Ngiyaqaphela ukuthi ngiba nesiyezi futhi izinto ziyajikeleza. Kwenza izinwele zami ziqine. A B C D E
14. Ngike ngazizwa ngingakhululekile, ngingaphumuli, ngicindezelekile, ngiphelelwa isineke, ngiquleka, ngiqhaqhazela, ngiphefumula kanzima, nginesidingo sokugwinya amathe, ngijuluka ezandleni zami futhi ngishaya ngamandla lapho ngiphendula imibuzo edlule. A B C D E

Ukuhlolwa Kwesikali Sokuhlola Sokukhathazeka sika-Hamilton esizisebenzisela sona

Izimpendulo zitholakala kanje:

• Ungalokothi: 0 amaphuzu
• Kwesinye isikhathi: iphoyinti elingu-1
• Izikhathi ezimbalwa: amaphuzu ama-2
• Cishe njalo: amaphuzu ama-3
• Njalo: 4 amaphuzu

Imiphumela yesilinganiso esizilawulayo sokuhlolwa kokukhathazeka kuka-Hamilton

Ngezansi uzothola imiphumela yesikali esizifakele sona sokuhlola ukukhathazeka kuka-Hamilton Kuzodingeka wengeze wonke amaphuzu owatholile kuye ngezimpendulo ozenzile emibuzweni engu-14.

• Ngaphansi kwamaphoyinti angu-9: izinga lokukhathazeka eliphansi noma elingekho
• Phakathi kwamaphuzu angu-9 no-17: Izinga lokukhathazeka elimaphakathi
• Ngaphezulu kwamaphuzu ayi-17: Kugwenywe izinga lokukhathazeka

Isikali, ukuhlola kanye namaphuzu asekelwe esikalini sokuhlola ukukhathazeka sika-Hamilton esizisebenzisa yena ngokwakhe esivela encwadini ethi 'Yazi ubuntu bakho. Kungani unjena' nguJavier de las Heras

Futhi manje lokho?

Kuya ngokuthi uthole ini esikalini sokuzihlola kokukhathazeka, kuzomele uhlole ukuthi uyaludinga yini usizo oluvela kuchwepheshe noma cha. Lesi sikali simane nje siyinkomba, okusho ukuthi ngeke utholwe ukuthi unokukhathazeka noma Une-Generalized Anxiety Disorder ngoba uthole amaphuzu aphezulu.

Ngalo mqondo, uma uthole amaphuzu angaphezu kwe-17, kungakuhle ukuthi ucabangele inketho yokuya kudokotela wezengqondo. ukukusiza uthole i amathuluzi adingekayo ukuze usebenze ekukhathazekeni kwakho, thola umsuka wenkinga futhi ngale ndlela, thola ukulinganisela ngokomzwelo empilweni yakho futhi.