Ukutshwenyeka Ngokudluleleko
Ukutshwenyeka mumuzwa ovamileko wokutshwenyeka, ukuhlangahlangana nokungahlaliseki. Umuzwa lo ungaba lisizo kobunye ubujamo, njengokusiyelelisa engozini. Nanyana kunjalo ukutshwenyeka ngokudluleleko (anxiety) kukwesaba okudluleleko namkha ukutshwenyeka khulu okungaliya ipilwakho. Ukugulokhu kuyalapheka ngeteraphi nangemitjhoga. Ukutshwenyeka ngokudluleleko kungaziveza ngamatshwayo abonakalako, njengalokha ihliziyo nayibetha khulu, ukujuluka, ukuqhaqhazela, kunye nemizwa ekhambisana nokutshwenyeka khulu, nobudisi bokudzimelela kilokho okwenzako.[1]
Amatshwayo Wokutshwenyeka Ngokudluleleko
[edit | hlela umthombo]Amatshwayo avamileko wokutshwenyeka okudluleleko abandakanya naku okulandelako:
- Ukuzizwa uhlangahlangene, ungakahlaliseki namkha ungakatjhaphuluki.
- Ukuzizwa ngasuthi kunengozi ezako, ukutjharagana.
- Ukubethela phezulu kwehliziyo.
- Ukuphefumula msinya.
- Ukujuluka.
- Ukuqhaqhazela.
- Ukuzizwa udiniwe ungenamdlandla.
- Ukungakghoni ukudzimelela kilokho okwenzako ngaphandle kokutshwenyeka.
- Ukungakghoni kuhle ukulala.
- Ukukhanjiswa yisisu nokuluma emathunjini.
- Ukuba budisi ukulawula ukutshwenyeka kwakho.
- Ukuba omuzwa wokufuna ukubalekela izinto ezikutshwenyako.[2]
Ongakwenza Nawutshwenyeke Ngokudluleleko
[edit | hlela umthombo]Ngokwewebhusayidi ye-Mayo Clinic, kunezinto ongazenza nawuqalene nokugulokhu.
- Balekela utjwala neendakamizwa. Izintwezi zingabhebhedlhisa ubujamo kunokuthi zibenze bube ngcono. Nangabe awukghoni ukuzilisa izintwezi tjhinga kezamaphilo namkha uthole isiqhema esisekela abantu abafuna ukulisa utjwala needakamizwa.
- Idla ukudla okunepilo. Ukudla okunepilo okungaba mirorho, iinthelo, ukudla okuziinthoro nefesi kungehlisa ukutshwenyeka khulu.
- Zazi izinto ezingakwenza utshwenyeke khulu. Funda ngobujamo nangezenzo ezingakwenza ugandeleleke namkha zikhuphule ukutshwenyeka kwakho ngokudluleleko. Zifundise iindledlana zokuthuthukisa ipilwehle yengqondo etjhiwe ngudorhoderakho wengqondo khona uzokukghona ukuqalana nemizwa le.
- Hlala uzibandula emzimbeni. Zibekele ihlelo lokuzibandula emzimbeni amalanga amanengana evekeni. Ukuzibandula kunamandla ekwehliseni ukutshwenyeka ngokudluleleko, kukwenze uzizwe kamnandi uhlale uphilile.
- Funda ngokugula kwakho kwengqondo Khuluma nesiqhema sezamaphilo uthole bona yini le ekubangela bona utshwenyeke ngokudluleleko nemitjhoga neteraphi engakusebenzela.[3]
Ukutshwenyeka kungenzeka kungakhambi khona ngokwako begodu kungathuwelela isikhathi nasikhambako nangabe umuntu akalifuni isizo. Yeke kungaba kuhle bona umuntu abone abodorhodere bengqondo ngaphambi kobana ukutshwenyeka ngokudluleleko kuthuwelele.[3]
- ↑ Cleveland Clinic (2025) Anxiety Disorders. Retrieved from: https://my.clevelandclinic.org/health/diseases/9536-anxiety-disorders. Retrieved on 31/07/2025.
- ↑ Adam Felman (June, 24, 2025) What to know about anxiety. Retrieved from: https://www.medicalnewstoday.com/articles/323454. Retreived on 31/07/2025.
- ↑ 3.0 3.1 Mayo Clinic (October 4, 2024) 11 tips for coping with an anxiety disorder. Retrieved from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder. Retrieved 31/07/2025.