Valelisa uxinezeleko! Ixhala ukusuka ku-A ukuya ku-Z: Iimfihlo zengqondo, iindlela zokuphiliswa

Ngaba ukhe uzive ngathi unamabhabhathane esiswini sakho ngaphambi kokuba uye eqongeni esikolweni okanye uye kukhuphiswano lwezemidlalo? Mhlawumbi ngosuku lokuqala lomsebenzi omtsha, okanye ngaphambi kovavanyo olukhulu, uba novalo oluncinci, akunjalo? Lo ngumqondiso wokuqala "wokuxhalaba" okanye " uXinzelelo " ngesiSinhala . Oku kuyinto eqhelekileyo uninzi lwexesha, njengomhlobo osinceda silungiselele umngeni.

Kodwa, ngamanye amaxesha lo mhlobo unokuba ngqongqo kancinci. Ukuba umthwalo osengqondweni yakho awupheli nokuba umngeni uphelile, ukuba olu luvo alunyamezeleki kwaye lukukhathaza imini yonke, ngoko ke akulunganga ukulukhupha nje "njengexhala elincinci." Ngoko ke, masithethe ngento eyiyo ngokwenene le xhala , indlela eliyichaphazela ngayo imizimba yethu kunye nengqondo yethu, yintoni umahluko phakathi kwexhala eliqhelekileyo kunye nemeko enzima, kunye nendlela esinokuyiphatha ngayo.

Yintoni ixhala? Ummangaliso weSayensi owenzeka ngaphakathi emizimbeni yethu!

Sonke siye saziva “sixhalabile” okanye sinoloyiko ngaxa lithile ebomini bethu. Kuqhelekile. Nangona ezi mvakalelo “zixhalabileyo” zisenokungakhululeki, zifeza injongo ebaluleke kakhulu. Zisixelela ukuba, “Nanku, into ebalulekileyo iza kwenzeka kuwe, hlala ugxile!” Ngamanye amaxesha ingqondo yethu ithi, “Ndifanele ndikwenze oku kakuhle,” “Oku kubalulekile, lungela!” okanye, “Lumka!”

Impendulo ethi "Yilwa okanye Ubhabha": Amandla ethu anamandla alungiselela umzimba ngemizuzwana!

Xa siziva sixhalabile, inkqubo yethu yeemvakalelo enovelwano, eyinxalenye yenkqubo yeemvakalelo yomzimba wethu, idla ngokugqithisileyo. Le yindlela eyaziwayo " yokulwa okanye ukubaleka", eyaziwa ngokuba yi "impendulo yoxinzelelo."

Ngeli xesha, amadlala amancinci e-adrenal akwindawo engaphezulu kwezintso zethu akhupha iihomoni eziphambili i-adrenaline (i-epinephrine) kunye ne -cortisol .Iihormone ezimbini zikhutshwa egazini.

• I-Adrenaline ifana ne-rocket fuel! Isinika amandla akhawulezileyo, yonyusa izinga lentliziyo yethu , ikhawulezisa ukuphefumla kwethu , ivula amehlo ethu ukuze kungene ukukhanya okungakumbi, kwaye ipompa igazi elingakumbi kwimisipha yethu. Konke oku kusilungiselela ukuba sijongane nomngeni okanye siwubalekele ngephanyazo.
• I-Cortisol yi-hormone yoxinzelelo lwexesha elide. Inoxanduva lokugcina amandla (i-glucose) kunye nokulawula eminye imisebenzi yomzimba. Nangona kunjalo, ukuba amanqanaba e-cortisol ahlala ephezulu, iingxaki ezahlukeneyo zempilo zinokuvela.

Le mpendulo "yokulwa okanye ukubaleka" yiyo ebangela ixhala, njengebhabhathane esiswini, iintende ezibilayo, izandla ezingcangcazelayo, umlomo owomileyo, ubuso obushushu, ukuphefumla ngokukhawuleza, kunye nokubetha kwentliziyo ngokukhawuleza. Ezi zizinto ezenziwa yimizimba yethu ukusikhusela, njenge-airbag emotweni.

Ezi mvakalelo zisinceda senze oko simele sikwenze. Nokuba "unexhala", usenokuya kuvavanyo lokukhetha ezemidlalo, ubhale uvavanyo. Ungabona ukuba imeko okuyo ikhuselekile na. Endaweni yokubanjwa luloyiko lwakho, unokucinga ngento ayidingayo umntu omthandayo kwaye ucebe ukumnceda.

Ukuba uyazi ukuba kuyinto eqhelekileyo ukuziva uxhalabile ngamanye amaxesha, ungagxila kwinto omele uyenze endaweni yokucinga ezo "zixhalabileyo". Akunyanzelekanga ukuba wenze nantoni na ekhethekileyo ukuze "ususe" ixhala. Phefumla nje nzulu kwaye ujongane nomngeni. Uya kufumanisa ukuba ixhala liza kuphela ngokwemvelo.

Icebiso elisebenzayo: Xa uziva uxhalabile, phefumla kancinci nangokunzulu. Oku kuvuselela inkqubo yomzimba wakho ye -parasympathetic nervous system ezolileyo kwaye kunciphise isantya senkqubo yakho ye-sympathetic nervous system , nto leyo ebangela impendulo yakho "yokulwa okanye ukubaleka". Ukuphefumla okunzulu okunje kuya kukunceda uzive uzolile.

Ixhala liba yingxaki nini? Yintoni i-Anxiety Disorder?

Nangona kunjalo, abanye abantu baziva bexhalabile kakhulu. Oko kukuthi, bade bangakwazi ukunyamezela. Nokuba umngeni uphelile, ubunzima obusezingqondweni zabo abupheli. Nokuba akukho songelo, ingqondo iyaqhubeka ixhalaba. Iingcinga zoloyiko kunye nokukhathazeka kuthatha ixesha namandla amaninzi ngosuku lwabo. Abanye abantu bade baqale ukuphepha izinto, iindawo, kunye nabantu ababenza baxhalabe. Ukuba uneempawu ezinje, isenokuba yi-"Anxiety Disorder," oko kuthetha ukuba isenokuba sisifo esinxulumene noxhalaba.

Ingxaki yokuxhalaba ayikokuziva nje uxhalabile. Inzima kakhulu kunexhala eliqhelekileyo, kwaye inokuba nefuthe elikhulu kubomi bomntu bemihla ngemihla. Ingabangelwa yimisebenzi yengqondo esiyithethe ngayo ngaphambili, njengokusebenza kakhulu kwe -amygdala , ulawulo olubi lwe-prefrontal cortex (PFC) , okanye ukungalingani kwi-neurotransmitters ezifana ne -serotonin kunye ne-GABA .

Ingxaki yokuxhalaba ichaphazela njani ubomi bethu?

Umntu onesifo sokuxhalaba angahlangabezana nezinto ezifana nezi:

• Ukuphepha: Ungakuphepha ukuya esikolweni, ukuya kulala, ukubuza umbuzo eklasini, ukuqala into entsha, okanye ukuya wedwa kuba usoyika.
• Iingxaki zokulala nokutya: Usenokungakwazi ukulala kakuhle, okanye ungalala ngaphezu kokuba ufanele, kwaye usenokuziva ufuna ukutya ngaphezu kokuba ufanele.
• Ukuncipha kolonwabo ebomini: Ixhala linciphisa amandla okwenza izinto ozithandayo nolonwabo.
• Iimpawu zomzimba: Ukungakhululeki emzimbeni okufana neentlungu zesisu ezihlala zisenzeka kunye neentloko ezibuhlungu kunokwenzeka (ezi zibizwa ngokuba ziimpawu zomzimba ezibangelwa luxinzelelo).
• Uloyiko olungenangqiqo: Ungaziva uloyiko olukhulu nokuba izinto aziyingozi ngokwenene.
• Ukukhathazeka rhoqo: "Kuza kwenzeka ntoni?" "Kuza kwenzeka ntoni ukuba kukho into engahambanga kakuhle?" Uhlala ucinga ngezinto ezimbi.
• Ukusoloko ufuna ukuqinisekiswa: Kuyathandeka ukubuza abanye rhoqo, "Ngaba yonke into ilungile?" okanye "Andizukuba neengxaki, akunjalo?"
• Ubunzima bokuzola: Kunzima kakhulu ukuzola kwakhona xa ucaphukile.

Izinto ezinje zinokwenza ubomi bube nzima kakhulu.

Isayensi Yengqondo Ebangela Ukukhathazeka: Ukuphonononga Igumbi Lethu Lokulawula

Ukuxhalaba akuyomvakalelo nje kuphela. Njengoko besitshilo ngaphambili, kungenxa yokusebenzisana okuntsonkothileyo phakathi kwamacandelo ahlukeneyo engqondo yethu kunye neekhemikhali (ii-neurotransmitters). Makhe sijonge oko ngeenkcukacha ezithe vetshe.

Abadlali ababalulekileyo kwingqondo nakwixhala

UAmygdala: Umlindi woloyiko

I-amygdala yinxalenye yengqondo yethu enoxanduva lokubona uloyiko. Kulapha apho isibonakaliso sokuqalisa impendulo yokulwa okanye yokubaleka sinikwa khona xa sibona ingozi. Kwiingxaki zokuxhalaba, le amygdala inokuba novakalelo olugqithisileyo.

IHippocampus: Ibhanki yeMemori

Le ndawo igcina iinkumbulo, ingakumbi amava othusayo. Ngoko ke, ukuba kukho into eyoyikisayo eyenzekileyo kwixesha elidlulileyo, ezi nkumbulo zinokubangela ixhala xa ithuba livela kwakhona.

I-Prefrontal Cortex (PFC): Umphathi owenza izigqibo

Lo 'ngumlawuli wokucinga, ukwenza izigqibo, kunye nokulawula iimvakalelo' engqondweni yethu. Ngokwesiqhelo, i-PFC ivavanya kwaye, ukuba kuyimfuneko, ilawula uphawu loloyiko oluvela kwi-amygdala. Xa kukho ixhala, umsebenzi wale PFC uyaphazamiseka, kwaye 'uphawu lobungozi' oluvela kwi-amygdala lunokuba namandla kakhulu.

Ii-Neurotransmitters: Iingcali zeekhemikhali ezithumela imiyalezo engqondweni

Ezi zizithunywa zeekhemikhali ezithwala imiyalezo phakathi kweeseli zobuchopho. Ezinye zezinto eziphambili ezibangela ixhala zezi:

• I-Serotonin: Ilawula imo yengqondo, ukulala, kunye nomdla wokutya. Amanqanaba aphantsi anokubangela ixhala.
• I-GABA: I-neurotransmitter ephambili ethomalalisa ingqondo. Amanqanaba aphantsi anokunyusa ixhala.
• I-Norepinephrine: Inxulumene nokuphendula koxinzelelo kunye nengqalelo.

Utshintsho ekusebenzeni kwabo lunokubangela iingxaki zokuxhalaba.

Eminye imizekelo yoxinzelelo ebomini bethu

Masithathe imizekelo embalwa kubomi bethu size siqonde ngakumbi olu xhala.

1. Uvavanyo lukaNimali lwe-A/L: UNimali ngumntwana okrelekrele kakhulu. Usebenze nzima kakhulu ukwenza uvavanyo lwakhe lwe-A/L. Xa uvavanyo lusondela, waziva esoyika kancinci kwaye "esoyika". Wayengakwazi ukulala kakuhle ebusuku. Wayeziva ngathi kukho into engalunganga esiswini sakhe. Kodwa uNimali wakwazi ukumelana nalo. Wafunda kakuhle, wathetha nabahlobo bakhe, kwaye ngamanye amaxesha wenza "imithambo yokuphefumla". Nangona wayesoyika kancinci ngosuku lovavanyo, wabhala uvavanyo kakuhle. Emva kokuba uvavanyo luphelile, olo xhala lwaphela kancinci kancinci. Lo ngumzekelo omhle woxinzelelo oluqhelekileyo.
2. Intetho yeNkampani kaKasun: UKasun usebenza kwinkampani enkulu. Ngenye imini, kwafuneka anike umthengi omkhulu intetho. UKasun wayengaqhelanga ukuthetha phambi kwabantu. Ngoko ke waziva exhalabile kancinci. Wayeziva exhalabile kancinci kangangeentsuku ezimbalwa. Ngentsasa yentetho, isisu sakhe sasivakala sibuhlungu kwaye izandla zakhe zazibila. Kodwa ekubeni uKasun wayelungiselele kakuhle, wayinikela ngempumelelo intetho. Xa iphelile, waziva ekhululekile kakhulu. Oku kwakukwakuxhalaba okuqhelekileyo, okwakufanelekile kweso sihlandlo.
3. Ingxaki Yokuxhalaba Ngokwentlalo kaShashi: USashi ungumfundi waseyunivesithi. Unexhala elikhulu lokuthetha nabantu abatsha, ukuthatha inxaxheba kwiingxoxo zeqela, nokuphuma. Nokuba umntu umjongile, uziva ngathi wenza into engalunganga, ukuba abantu baza kumgweba. Ngenxa yolu loyiko, uyayitsiba intetho, akenzi abahlobo, kwaye uhlala ekhaya. Nangona efuna ukuphuma kule meko, uloyiko lukhulu kakhulu ukuba angaluthwala. Kwimeko enjalo, i-amygdala yakhe isenokuba negalelo elikhulu kwiimeko zentlalo, kwaye i-PFC inokuba nobunzima bokuyilawula. Le isenokuba yimeko ebizwa ngokuba yingxaki yokuxhalaba. USashi unokufuna uncedo lobuchwephesha.
4. Uloyiko Oluqhelekileyo LukaRavi (Ingxaki Yokuxhalaba Okuqhelekileyo - GAD): URavi usebenza ebhankini. Uhlala esoyika kwaye "exhalabile" ngayo yonke into. Ngomsebenzi wakhe, ngemali, ngosapho lwakhe, ngempilo yakhe, ngemeko yelizwe... Ucinga kwaye uyoyika ngazo zonke ezi zinto ngokugqithisileyo. Ngenxa yesi sizathu, akanakulala ebusuku, kwaye uhlala ediniwe kwaye enomsindo. Unengxaki yokulawula olu loyiko. Kwi-GAD, ukungalingani kwiinkqubo ezahlukeneyo ze-neurotransmitter ebuchotsheni (umz. i-serotonin, i-GABA) kunokubonwa. Oku kunokuba luphawu lwesifo esibizwa ngokuba yi-GAD.

Njengoko ubona kule mizekelo, ixhala linokusichaphazela ngeendlela ezahlukeneyo.

Unyango lweengxaki zokuxhalaba: Iindlela zokuthomalalisa ingqondo!

Musa ukoyika ukuba ufumanisa ukuba unesifo sokuxhalaba. Zininzi iindlela zonyango ezisebenzayo zokunyanga oku. Enye yezona zibalulekileyo yiCognitive Behavioral Therapy (CBT) .

Yintoni i-CBT? Isebenza njani?

I-CBT luhlobo lonyango lokuthetha apho uthetha nogqirha wengqondo uze uzame ukuqonda iingcinga, iimvakalelo kunye nokuziphatha okubangela ixhala lakho.

• Ukuqaphela ingcinga: Ingcali yezonyango ikunceda uchonge iingcinga ezifika engqondweni xa unexhala. (Umzekelo: "Ndiza kusilela oku," "Wonke umntu uyandihleka").
• Iingcinga ezinzima: Okulandelayo, sihlola ukuba ezi ngcinga zinengqondo kangakanani na kwaye kukho ubungqina bazo. Oko kukuthi, sisebenzisa i-PFC ukuhlalutya uphawu "loloyiko" oluvela kwi-amygdala.
• Iindlela ezintsha zokucinga nokuziphatha: Emva koko, siyakunceda ukuba utshintshe ezo ngcinga zimbi ngeengcinga eziyinyani neziphilileyo, kwaye utshintshe iindlela zakho zokuziphatha ezinxulumene nokuxhalaba.
• Ukuvezwa Kancinci Kancinci: Inxalenye ebalulekileyo ye-CBT kukuba kancinci kancinci, ngoncedo logqirha wengqondo, ufunde ukujongana nezinto ozoyikayo. Oku kutshintsha kancinci kancinci iinkumbulo "zoloyiko" ezigcinwe kwi-hippocampus kwaye kunika ingqondo amava amatsha athi, "Owu, oku akuyonto yokoyika."

I-CBT ikufundisa izakhono zokumelana neengxaki. Uthetha nogqirha wakho, uziqhelise ezi zakhono kwiiseshoni, uze uziqhelise kubomi bakho bemihla ngemihla. Kancinci kancinci, ixhala liyayeka ukulawula ubomi bakho, uze uqale ukulilawula.

Ukuba uziva ngathi unexhala, wenza ntoni?

Xelela umntu omdala omthembayo.

Xelela umama wakho, utata wakho, utitshala, okanye omnye umntu omdala omthembayo ngeemvakalelo zakho. Banokukunceda.

Funa ingcebiso kagqirha.

Bona ugqirha wakho uze uthethe ngale nto. Angakujonga impilo yakho yomzimba (ngamanye amaxesha ezinye iingxaki zempilo zinokubangela iimpawu ezifana nokuxhalaba) aze, ukuba kuyimfuneko, akuthumelele kwingcali yezempilo yengqondo.

Bona ingcali yezempilo yengqondo.

Ingcali yezonyango ingakuxelela ngqo ukuba unesifo sokuxhalaba na kwaye loluphi unyango olufanelekileyo kuwe. Banokukunika unyango olufana ne-CBT, kwaye bakunike neengcebiso zendlela yokunceda abazali bakho.

Izinto onokuzenza ukulawula ixhala (Ukuzinyamekela)

Ngelixa ufumana unyango, ungenza izinto ezifana nezi ukunciphisa ixhala:

Amandla okuzilolonga

Zilolonge ubuncinane imizuzu engama-30 ngosuku. Oku kukhupha ii-endorphin, kuphucula amanqanaba e-serotonin, kwaye kunciphisa uxinzelelo.

Ukutya okunesondlo kunye nokulala kakuhle

Yitya ukutya okunesondlo nokulinganiselayo. Nciphisa iswekile kunye ne-caffeine. Lala kakuhle iiyure ezisi-7-8 ngosuku. Ezi zibaluleke kakhulu kwibhalansi yeekhemikhali yengqondo.

Iindlela ezilula zokunciphisa uxinzelelo

Ungazama izinto ezahlukeneyo ngale nto.

Ukucamngca Ngengqondo: Ubugcisa Bokuba Nengqondo

Ukuqaphela izinto kukuqonda ixesha langoku. Oku kuyayomeleza i-PFC yakho kwaye kukunceda ulawule iimvakalelo ezivela kwi-amygdala.

Ukuphefumla nzulu: isitshixo sokuzola

Ezi zivuselela inkqubo ye-nervous ye-parasympathetic kwaye zizolise ingqondo.

Ixabiso lobuhlobo obuhle

Chitha ixesha nabantu abakuxhasayo, abakuqondayo, nabakuncedayo ukuba uveze eyona nto ilungileyo kuwe.

Khawucinge ngobomi obungenaxhala.

Musa ukuvumela ixhala likulawule, cinga ngezinto onokuzenza kunye neendawo onokuya kuzo, kwaye uyisebenzise njengenkuthazo.

Ndingalufumana phi uncedo eSri Lanka?

Iinkonzo zempilo yengqondo eSri Lanka ziyaphucuka kancinci kancinci. Ngoko ke ukuba sifuna uncedo, kukho iindawo ezininzi esinokuya kuzo. Okokuqala, izibhedlele zikarhulumente.Ngoku kukho iikliniki zengqondo ezisebenza kwiindawo ezininzi. Ungaqhagamshelana nesibhedlele sikarhulumente wasekuhlaleni malunga noku. Ngokukodwa, iNational Institute of Mental Health (NIMH) eAngoda sesona sibhedlele siphambili nesikhethekileyo ngenxa yale njongo.

Ukongeza, kukho oogqirha bengqondo abalungileyo nabafanelekileyo kwicandelo labucala . Ungafumana ulwazi ngaba bantu kwi-intanethi, okanye kubantu obaziyo, njengogqirha wosapho lwakho.

Kukho iinombolo zoncedo ezininzi eSri Lanka onokuzifowunela uze ufumane ingcebiso ngokukhawuleza xa kukho imeko engxamisekileyo. Umzekelo, inombolo yomnxeba ethi "1926" yeSumitrayo Institute kunye neNational Institute of Mental Health yaziwa kakhulu ngale nto. Ukuze ufumane iinombolo zefowuni kunye neenkonzo zangoku, nceda ujonge kwiwebhusayithi zamaziko afanelekileyo okanye unxibelelane nawo ngokuthe ngqo. Ungafumana inkxaso esisiseko oyifunayo ngokufowunela la manani.

Ukongeza, kukho imibutho engekho phantsi kukarhulumente (ii-NGO) ezininzi ezisebenza eSri Lanka ezisebenza kwimpilo yengqondo. Ngamanye amaxesha, ungafumana neenkonzo zokunika iingcebiso kunye neenkqubo zokwazisa kubo.

Kubalulekile: Ngaphambi kokuba uqhagamshelane nayo nayiphi na intlangano okanye umntu, kububulumko ukwenza uphando malunga neziqinisekiso zakhe, amava akhe kunye nokuthembeka kwakhe. Funa uncedo kwindawo ekulungeleyo, ekulungeleyo, nenokuthenjwa kuwe.

Ekugqibeleni... inkululeko yengqondo!

Ixhala liyinxalenye yobomi bethu. Ixhala eliqhelekileyo lisinceda sijongane nemingeni kwaye silumke. Yindlela yendalo yokusabela kwengqondo yethu, inkqubo yemithambo-luvo, kunye nenkqubo yehomoni. Kodwa ukuba ayilawuleki kwaye ichaphazela ubomi bethu bemihla ngemihla, inokuba sisifo sokuxhalaba ngenxa yokungalingani ekusebenzeni kwengqondo kunye neekhemikhali.

Khumbula, awuwedwa. Baninzi abantu abanengxaki yokuxhalaba. Musa ukuba neentloni okanye ukoyika ukucela uncedo nokufuna unyango. Ngoncedo olufanelekileyo nenkxaso, nawe ungaqonda izinto zebhayoloji nezengqondo ezibangela ukuxhalaba, uziphathe kakuhle, kwaye uphile ubomi obonwabisayo nobunempumelelo. Nawe unelungelo lokususa ubunzima engqondweni yakho kwaye uphefumle kancinci!

Nyamekela impilo yakho yengqondo. Ukuba wena okanye umntu omaziyo udinga uncedo, nceda ufune uncedo lweengcali.