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Ujongana njani noxinzelelo kwi2020

Ujongana njani noxinzelelo kwi2020Impilo-ntle

Njengokuba nabani na ophila noxinzelelo esazi, umhlaba uzele zizinto ezinokubangela isoyikiso impilo Yengqondo . U-2020 ubengumceli mngeni ngakumbi kubantu kwihlabathi liphela, njenge Isifo esikho elizweni jikelele se-covid-19 iyaqhubeka. Lo nyaka ubonile ukungazinzi kwezentlalo, abantu behamba ezitratweni bexhasa intshukumo ye-Black Lives Matter kunye nokulwa ukungabikho kokusesikweni. Ngeziganeko ezininzi ezimandundu ezenzeka ngaxeshanye, kuyaqondakala ukuba abantu abaninzi bazifumene behlelwa kukuphakuzela okanye uxinzelelo. Kodwa ukwazi indlela yokujongana neengxaki zempilo yengqondo ezintsha okanye eziguqukayo akusoloko kulula okanye kucacile.

Ukwazi ukuqonda ngengqondo ukukhukula kweemvakalelo ubuchopho bakho kunye nomzimba uhlangabezana nazo ngalo mzuzu kwaye uzivumele zihambe ngawe, ngokuchaseneyo nokuzifaka phantsi kuya kukunceda ulawule uxinzelelo lwakho, utshilo uTrisha Andrews, MS, MFT, ugqirha UAmanda Atkins Iqela lokuCebisa eChicago . Rhoqo njengesixhobo sokulwa, abantu bafaka izinto ezixineneyo ezantsi nzulu de ezo mvakalelo zigqumelele imizimba yethu kunye neengqondo zethu zisibangele ukuba sizive sinamandla ngakumbi, sinamandla kwaye siphantse singalawuleki.



ICoronavirus, ukungabikho kokusesikweni ngokobuhlanga, kunye nokuhlangabezana noxinzelelo

Kubalulekile ukuba uqaphele ukuba kuyinto eqhelekileyo ukuziva unoxinzelelo ngexesha lesiphithiphithi esikhulu, kunye nobhubhane oqhubekayo wehlabathi, ukungazinzi kwezoqoqosho, kunye nokuqhubeka kwezidubedube zasekuhlaleni nezopolitiko ezibangelwa kukungalingani ngokobuhlanga. Kwaye kubalulekile ukuba uqaphele ukuba ngokuqinisekileyo awuwedwa. Ngapha koko, kutsha nje Uphando lomsebenzisi ongatshatanga Ngaphezulu kwe-1,000 yabantu bafumanise ukuba uninzi lwabathathi-nxaxheba abangama-59% bakholelwa ukuba i-COVID-19 inefuthe kwimpilo yabo yengqondo ngandlela thile, nge-48% baziva ngathi ukuzikhetha bekuyeyona nto inzima kakhulu kumaxesha akutshanje.



Uxinzelelo lwe-spiking ayisiyonto intle okanye into embi, utsho Umkhulu McDonald , Psy.D., yeKlinikhi yokuCacisa eChicago. Yimpendulo yexesha elothusayo, elingaqinisekanga nelisoloko litshintsha, into esidibana nayo njengehlabathi kunye.

Ngokwe-DSM-V, iimpawu eziqhelekileyo zoxinzelelo zibandakanya ukukhawuleza kwentliziyo, ukuphefumla kancinci, iingcinga ezixhalabisayo kunye nobunzima bokugxila, ukudinwa kunye neengxaki ze-GI.



Ujongana njani noxinzelelo

Nokuba yeyakho ixhala ngaphambi konyaka we-2020, okanye iziganeko zonyaka zichaphazele impilo yakho yengqondo, zininzi iindlela onokuyilawula ngayo imeko-kunye neempawu zayo ezingokomzwelo nezomzimba. Ukuba iqala ukuziva ingalawuleki, funa inkxaso yomboneleli wezempilo onje ngengcali enelayisensi okanye ugqirha wezifo zengqondo, kwaye ucele uncedo kubahlobo nakumalungu osapho. (Ukuba uneengcinga zokuzibulala okanye ukuzenzakalisa, kuya kufuneka ubize ngokukhawuleza i-911 okanye iNational Suicide Prevention Lifeline ku-1-800-273-8255.)

Nazi ezinye zeendlela onokujongana noxinzelelo ngeli xesha linzima.

1. Funa unyango ngomnxeba

Ukuphila ngobhubhane kuye kwathetha ukuba abantu abaninzi bazifumanele indawo yokuhlala, kwaye abakwazi ukwenza imisebenzi yabo yesiqhelo okanye baye kwiindawo zokubonana ubuso ngobuso. Olunye lolona tshintsho lukhulu olwenzekayo ngenxa ye-COVID-19 kukuba uninzi Ukuqeshwa bekusenzeka kude , ngefowuni okanye ngencoko yevidiyo, ukunciphisa umngcipheko wokusasazeka kwintsholongwane. Ukuba ubusele ubona i-Therapist ngaphambi kobhubhane, ngethemba lokuba isicwangciso sakho sonyango siqhubekile, nokuba kungatshintsha indawo. Kodwa ukuba unyango luyinto ongathanda ukuyiphonononga njengendlela yokulawula iimvakalelo zakho zoxinzelelo, i-teletherapy-okanye iqela lenkxaso kwi-Intanethi-kunokuba yinto efanelekileyo ngoku.



Unyango lunokukunceda uchonge kwaye unciphise iimpawu zoxinzelelo. Uphando lubonisa ukuba unyango lokuziphatha olusebenzayo lusebenza kunyango lweengxaki ezininzi zoxinzelelo, kubandakanya ukungoyiki, ukuphazamiseka koxinzelelo kwezentlalo, kunye noxinzelelo ngokubanzi.

2. Khetha ukucamngca nokucamngca

Kweli hlabathi lixakekileyo kwaye lihlala linoxinzelelo, uninzi lwethu luyalibala ukuthatha inyathelo kwaye sizihlole nathi rhoqo njengoko kufanelekile. Endaweni yoko, siyabambeka kuxinzelelo lwemihla ngemihla kwaye sinokonganyelwa yimisebenzi ebonakala ngathi yinto eqhelekileyo yemihla ngemihla. Kungenxa yoko ukuba nengqondo kunye nokucamngca kunokuba zizixhobo ezibalulekileyo, ngakumbi xa iziganeko ezinje ngobhubhane zingaphaya kolawulo lwethu.

Kukho izixhobo zasimahla ezikwi-intanethi kunye nezixhobo zokunceda ukufundisa ukuphefumla okunzulu kunye nokucamngca, utshilo u-Elise Guthmann, uLMFT, uMlawuli weNkqubo yeKlinikhi e Guqula unyango lwe-Ojai yokuhlala kulutsha . Ukucamngca kunokunceda ukuthomalalisa uvalo emzimbeni kunye nokuzola kwengqondo. Enye yeendlela zam endizithandayo kunyango lweDialectical Behaeve Therapy (DBT) ibizwa ngokuba yi Ukucamngca Ngobubele . Yindlela yokuzinqwenela wena kunye nabanye kakuhle, ngakumbi ngamaxesha xa uziva ungenamandla, yiyo loo nto kukucamngca ngokugqibeleleyo ukuziqhelanisa neenyanga ezimbalwa ezizayo.



Ukuba unomdla wokuqonda, unokufuna ugqirha osebenza kwi-DBT. Ukuba umtsha kubuchule bokuphumla, kukho inani usetyenziso lwempilo yengqondo ungaphonononga kwiinyanga ezizayo.

3. Nciphisa ixesha lesikrini

Xa unamathele ekhaya, kwaye ungenazo iindlela zakho eziqhelekileyo zokukuphazamisa, kunokuba lula kakhulu ukujikela kwiselfowuni yakho, ilaptop, i-smart TV, okanye ithebhulethi. Ngenxa yoko, unokuzifumanisa unamathele kwizixhobo zakho ngendlela owawungaphambi kwayo ubhubhane. Ngelixa i-intanethi isinceda ukuba sihlale siqhagamshelene nabo sibathandayo, imithombo yeendaba zentlalo nayo inokwenza uxinzelelo olongezelelekileyo kubomi bethu.



Kuninzi okwenzekayo ngo-2020: Uqhanqalazo lwemiba yabaMnyama luqhubeka kwihlabathi liphela, iindaba malunga notshintsho lwesifo mihla le, iintsapho ziyanyanzelwa ukuba zifunde kude kwaye zisebenze, abantu abakwazi ukubona abo babathandayo, unyulo lukamongameli. iyasondela, kwaye abantu abaninzi bajongene nokungaqiniseki kwezoqoqosho.

Konke oko kunokuba kubalulekile ukugcina kugqityiwe, kodwa kubaluleke ngakumbi ukwazi ukuba ungahamba nini kude nescreen. UGuthmann uthi, Ukusetyenziswa kweMedia kunokubangela uxinzelelo kubantu abaninzi.



UCandida Wiltshire, uLCSW, uLISW-CP , Umcebisi onelayisensi kwi-Intanethi kunye nonontlalontle weklinikhi uyavuma kwaye uyacacisa, Ngazo zonke izinto ezibangela u-2020, eyona ndlela isebenzayo yokulawula unxunguphalo kukwazi ukunciphisa umda. Ukufunda ukunciphisa umda kulwazi olusetyenziswayo yeyona nto iphambili ekulawuleni unxunguphalo kuba uthatha into oyivumelayo ukuba ichaphazele imeko yakho yengqondo kunye neemvakalelo.

Kukwabalulekile ukukhumbula ukuba ukubuyela umva akufani nokukhetha ukuphuma. Njengoko uWiltshire echazayo, ukuseta imida kwahlukile kukungahoyi okwenzekayo. Usaqhagamshelwa kwaye uyazi, kodwa ubuyisa umva wolawulo malunga nokuba uchukunyiswa kangakanani mihla le. Kulungile ukuthatha ikhefu lengqondo, sonke siyabadinga. Ukwenza oku kukhuthaza ukuzikhathalela, ukubonakalisa ngokwakho, kunye nendawo yokuziva ukhuselekile phakathi kwezidubedube.



4. Lala ngokwaneleyo

Ngelixa kunokubonakala kucacile ukucebisa oko Ukulala kubalulekile Ngexesha lobhubhane, ihlala iyinto yokuqala yobomi bomntu ukuba ichaphazeleke xa impilo yengqondo itshintsha. Iindlela eziphazamisekileyo kunye nokungabikho kwemisebenzi yomzimba kwenza kube nzima ukulala ngokulula, kwaye ukungaphumli ngokwaneleyo ngokwaneleyo ubusuku ngabunye kunokuchaphazela indlela owuphatha ngayo umhla.

Ngala maxesha angazange abonwe ngaphambili, ukulala akusoloko kuyinto yokuqala engqondweni yomntu wonke, kodwa kubaluleke kakhulu ekuthomalaliseni ixhala, utshilo uBill Fish, umqeqeshi wesayensi yokulala oqinisekisiweyo kunye nomphathi jikelele Isiseko sokulala sikaZwelonke . Uninzi lwethu lusebenza ekhaya, abantwana basekhaya babuya esikolweni, kwaye iishedyuli zethu ziye zaguqulwa zangaphezulu.

Njengokuba sihlengahlengisa utshintsho olwenziwe bubhubhane be-COVID-19, kubalulekile ukusebenza kwiipateni zethu zokulala. Kwaye nangona kunokuba kukuhenda ukuba usebenze kwintuthuzelo yebhedi yakho ngeli xesha lingenakulinganiswa, ngokuqinisekileyo ngokuqinisekileyo akukhuthazwa.

Udinga indawo enxulunyaniswa nomsebenzi, kunye nendawo ehambelana nokuphumla, utshilo uFish. Ukuba imigca iphazamisekile inokukhokelela kubuthongo obungalunganga kunye nokuphakamisa uxinzelelo.

5. Yenza eyakho ishedyuli yemihla ngemihla

Ukugcina ishedyuli yakho yesiqhelo kunzima kakhulu xa ubhubhane wehlabathi uthintela intsebenzo yoluntu. Ubomi bemihla ngemihla bomntu wonke butshintshe ngokupheleleyo kwi2020. Imida yokuphambuka ekuhlaleni apho ungaya khona kunye nabantu onokuchitha nabo. Nangona kunjalo, kubalulekile ukuphuhlisa ishedyuli yemihla ngemihla, njengesiqhelo kunokuba kubalulekile xa uhlala noxinzelelo okanye enye imeko yempilo yengqondo.

Oku kubaluleke ngakumbi kwiintsapho, nabantwana befumana ixhala labo kwimfundo ekude, ukunamathela ekhaya, kunye nokungakwazi ukubona abahlobo kunye nosapho.

Ngokwenza olo lwakhiwo, uyakwazi ukulawula imeko-bume yakho enomda, utshilo uGuthmann.Yenza ishedyuli yemihla ngemihla esebenza kubo bonke abantu, kwaye unamathele kuyo. Oko kunokuba kukuzinza okunciphisa uxinzelelo lwakho xa imeko engaphandle komnyango wakho ibonakala itshintsha yonke imihla. Nokuba ukongeza imisebenzi emincinci kwikhalenda yakho, njengokucamngca ngemizuzu eli-10, ukubeka bucala iyure yokufunda incwadi, okanye ukucwangcisa uhambo olufutshane kunokwenza wonke umahluko.

6. Zama ukuzilolonga ekhaya

Enye yeendlela abantu abaninzi balawule impilo yabo yengqondo kukugcina impilo yabo yomzimba. Nangona kunjalo, uninzi lweejingi zivaliwe ngenxa yobhubhane kunye nokusebenza kweqela akuyiyo eyona ndlela ikhuselekileyo. Nangona kunokuba nzima kakhulu ukuzikhuthaza, kukho izixhobo ezininzi, kubandakanywa ukubhaliselwa kunye neefowuni, ezikunika ukufikelela kwiiklasi zokuzilolonga ukusuka kwinduduzo yekhaya lakho. Ukuba ufuna ukwenza umthambo wakho ngaphandle, usetyenziso olunje Imephu yokubaleka kwam iya kunceda ukulandelela inkqubela yakho. Okwangoku, iiapps ezinje UPlatoon kwaye Fiit ndikunike intaphane yokuzilolonga onokuyenza kwigumbi lakho lokuhlala.

Ukuya ejimini kusenokungabi yindlela ngoku - njengempendulo, sifumanisa iindlela ezintsha zokuhlala silungile, utshilo uThomas McDonagh, uPy.D. ugqirha wezengqondo kunye nomsunguli we Unyango olulungileyo SF . Oku kunokuba kukujoyina iiklasi zokuzilolonga, ukuthenga izinto zokusebenzela ekhaya, okanye ukufumana indawo efihlakeleyo kwindawo ohlala kuyo ukuya kulolonga. Siyayivuma ilahleko kunye noxinzelelo esiziva kwaye ukusuka apho senza konke okusemandleni ukuze silungelelanise kunye, sidale imeko entsha.

Ukufumana uluvo loluntu ngoku, nokuba kungodidi lokuzilolonga kwi-intanethi, kunokunceda ukukhulisa impilo yakho yengqondo ngexesha elingaqhelekanga nelililolo.

7. Musa ukutsiba amayeza

Kubantu abaninzi abahlala ne iimeko zempilo esele zikho , ngubani onokuba semngciphekweni ngakumbi we-COVID-19, ukushiya indlu yoyikeka ngakumbi ngexesha lobhubhane. Ukongeza, kwabo banexhala okanye uxinzelelo, kunokuba nzima ukuphuma. Imisebenzi elula, njengokuqokelela imigqaliselo kwikhemesti okanye ukuthenga iivenkile, kunokuba yinto eyoyikisayo yokuhamba-kodwa kubalulekile ukuba ungaliyeki iyeza lakho.

UKUYA Inkonzo yokuhambisa amayeza inokugcina uxinzelelo kunye noxinzelelo oluninzi kwaye ibe yinto encinci yokuzixhalabisa ngayo. Ungaqhagamshelana neSingleCare's ukuhanjiswa kwekhemesti Umnxeba woncedo ngo-800-222-2818 ukuphonononga indlela yokuseka inkonzo yasekhaya ngoku.)

Ukuba ulahlekelwe yinshurensi yakho yezempilo ngenxa ye-COVID-19 kwaye uxinezelekile ngokungabinayo i-inshurensi, kukho iindlela onokukhetha kuzo. Funda malunga nabo apha.

8. Yiba nobubele kuwe

Kuya kuhamba ngaphandle kokuthetha ukuba, ngoku kunakuqala, ukuzisika ngokwakho kubalulekile. Kulula kakhulu ukufumana isiphoso kuwe ngokusilela kumhla obekiweyo okanye ekushiyeleni umsebenzi wasekhaya, kodwa ngoxinzelelo olongezelelekileyo olubekwe kuthi sonke kwingxaki yezempilo ekhoyo ngoku, ukuba nobubele kubalulekile.

Zinike isikhumbuzo sokuthantamisa ukuba ngaphandle kokuziva ungakhululekanga okanye ungonwabanga, uxinzelelo luyingqondo yakho nje uzama ukuzigcina ukhuselekile, utsho UMax Maisel , Ph.D., ugqirha wezengqondo ogxile kunyango lwe-OCD kunye noxinzelelo loxinzelelo. Kukwabalulekile ukuvumela unxunguphalo lwakho lubekhona ngaphandle kokuzama ukulwa nalo okanye ukululawula. Xa sisilwa noxinzelelo lwethu, siye sixhalabe malunga nexhala, eligcina ukukhathazeka kwethu kunye noloyiko ixesha elide kunokuba sifuna.

Ugqirha McDonagh wongeza athi: Abantu abaninzi bayazibeka ityala ngendlela abacinga nabaziva ngayo, kodwa oku kufana nokuzibeka ityala kwimozulu. Awunakho ukuyilawula, unokunxiba ngokufanelekileyo kuphela. Inyaniso kukuba asikwazi ukulawula iingcinga zokuqala okanye iimvakalelo esizifumanayo. Singalawula kuphela indlela esibaphendula ngayo.

9. Yitya usempilweni

Xa unengxaki yokuxhalaba, kunokuba lula kakhulu ukufikelela kwimenyu yokuthatha okanye utye ukutya okungenamsoco. Nangona kunjalo, ukuqinisekisa ukuba ugcina ukutya okunezondlo, okugcwele ukutya okutsha kunye nezondlo, kunokuba nefuthe elikhulu emzimbeni nasengqondweni.

Yitya ukutya okunesondlo, kucetyiswa URashmi Byakodi , BDS, ingcali yezempilo kwi-Best for Nutrition. Gwema i-caffeine kunye notywala; oku kunokuba mandundu imeko yakho. Nika ingqalelo kwinto oyityayo, phuhlisa ukutya okunengqondo.

Ngokufana nokuhlala uzinzile mihla le, ukugcina ishedyuli yokutya okunempilo kuya kuyinceda impilo yakho yengqondo, kunye neyasemzimbeni.

10. Chonga izinto ezibangela ukuba ubange.

Abantu banamaxhala ngenxa yezizathu ezininzi, kwaye kubalulekile ukuba uchonge ukuba yintoni ebangela imeko yakho ukuba ibe mandundu. Ngamanye amaxesha kunokwenzeka ukushenxisa izinto ezithile ebomini bakho; nangona ngo-2020, izinto ezinje ngobhubhane we-coronavirus kunye nomjikelo weendaba onomdla ziye zaba yinto yesiqhelo entsha hayi into esinokuyicima kubomi bethu.

Abantu abaninzi bakwimeko yoxinzelelo kunye nexhala lokuphelelwa ngamandla kuba nje bengafuni ukuba imeko yangoku yezinto ibe yinyaniso entsha, utshilo uGuthmann. Elona nyathelo lokuqala lokuhlangabezana nenyani yowama-2020 kukwamkela inyani yokuba ngu inyani entsha.

UCarrie Lam , MD, inyathelo lokuqala lokuyinyanga kukuqonda unobangela woxinzelelo.Ngaba zizinto ezibangela okusingqongileyo, uxinzelelo, ukungalingani kwehomoni, ukungalingani kwe-neurotransmitter, uvelwano olunobubele, ucebisa ukuba uzibuze. Qiniseka ukuba ujonga ukuba kutheni isenokwenzeka nogqirha wakho kwaye uzame ukuyilungisa.

Ngokulawula uxinzelelo ebomini bakho, kunye nezinto ezinokubangela uxinzelelo, kunokwenzeka ukulawula imeko yakho. Nokuba uxinzelelo luyinto elula enje ngendlela ophatha ngayo ixesha elibekiweyo lomsebenzi, okanye into enzima ngakumbi njengolwalamano, kubalulekile ukubeka impilo yakho yengqondo kuqala.

Uxinzelelo lwehlabathi luya kuhlala lukhona; yindlela esiphatha ngayo ngaphakathi eyenza umahluko, uyacacisa USusan ngokuhlwa , Umqeqeshi oqinisekisiweyo woxinzelelo kunye noxinzelelo.

11. Buza ugqirha wakho malunga namayeza alwa nexhala.

Ukuba inqanaba loxinzelelo kunye noxinzelelo ojongana nalo ngoku liqala ukuziva ungalawuleki, isenokuba lixesha lokuba ubuze ugqirha wakho malunga amayeza anti-ixhala . Ngelixa kungekho bungakanani bufanele konke xa kufikwa kunyango, umboneleli wakho wezempilo uya kuba nakho ukuthetha ngezinto onokukhetha kuzo kunye nawe, kwaye uthathe isigqibo ngeyona ndlela ilungileyo yonyango onokuyithatha.