Ngamanye amaxesha uziva wonwabile kakhulu. Kuvakala ngathi uphumelele ihlabathi liphela. Emva kwexesha elithile, olo lonwabo luya phi? Uziva ulusizi kakhulu kwaye unzima. Emva kwexesha elithile, uyacaphuka kwakhona. Ngaba iimvakalelo zakho ziyanyuka zize zihle imini yonke, njengokukhwela i-roller coaster? Ngaba ukhe waba namava afanayo? Ukuba kunjalo, eli nqaku liza kuba libaluleke kakhulu kuwe.
Ingaba kuqhelekile ukuba kubekho olu tshintsho lweemvakalelo, okanye yinto esifanele sikhathazeke ngayo? Impendulo mhlawumbi "yinto eqhelekileyo." Nangona kunjalo, ukuba olu tshintsho luchaphazela ubomi bakho bemihla ngemihla, umsebenzi wakho, usapho lwakho, okanye ubudlelwane bakho nabahlobo, ngoko ke akuqhelekanga.
Zininzi izizathu zokuba iimvakalelo zethu zitshintshe imini yonke. Umzekelo, ngokwesigqi sendalo semizimba yethu, siziva sihlaziyekile kwaye sinamandla kakhulu malunga nemini. Kodwa ngokuhlwa, sinokuba neengcinga ezimbi. Kodwa ngamanye amaxesha, olu tshintsho lweemvakalelo lunokuba luphawu lokugula ngengqondo. Okanye lunokuba luphawu lokuba kukho enye into eyenzekayo emzimbeni wakho.
Kutheni iimvakalelo zethu zitshintsha ngokukhawuleza kangaka?
Makhe sithethe ngezinye zezizathu eziphambili ezinokuchaphazela oku. Oku kuya kukunceda uqonde ukuba umi phi kwezi zinto.
1. Uxinzelelo kunye nokuxhalaba
Iingxaki ezincinci kunye neziganeko ezingalindelekanga (ezilungileyo nezimbi) esidibana nazo kubomi bethu bemihla ngemihla zinokutshintsha indlela esivakalelwa ngayo ngephanyazo. Khawuthelekelele, ukuba umntu ukukhwaza ngelixa usebhasini ukuya emsebenzini, ubungayi kucaphuka imini yonke? Ngokufanayo, ukuba umphathi wakho ukuncoma ngokungalindelekanga, uziva wonwabile kakhulu. Ukuba ungumntu obuthathaka kancinci, ungasabela kwezi zinto ngokukhawuleza nangokunamandla kunabanye.
Enye ingxaki enkulu ehambisana noxinzelelo kukungakwazi ukulala . Xa ungalali kakuhle, uziva udidekile ngakumbi ngosuku olulandelayo kwaye ucaphuke nangezinto ezincinci .
Abanye abantu baziva bexhalabile kwaye besoyika ngaphandle kwesizathu. Baxhalabile besithi, "Ingaba kukho into embi eza kwenzeka?" Bahlala bexhalabile. Ukuba ubusoloko uneengcinga ezikhathazayo nezingenakulawuleka kwiinyanga ezintandathu ezidlulileyo ezikwenza ulale ubuthongo , usenokuba nesifo esibizwa ngokuba yiGeneralized Anxiety Disorder . Xa sisiba nzima, singenza kube nzima kuwe ukwenza imisebenzi yakho yemihla ngemihla.
2. Utshintsho kwiHormonal
Kukho unxibelelwano olukhulu phakathi kweehomoni emizimbeni yethu kunye neemvakalelo zethu. Ngoko ke xa amanqanaba ehomoni etshintsha, kuyinto eqhelekileyo ukuba iimvakalelo zinyuke zize zihle. Yiyo loo nto sithi, "Ulutsha aluphumli, iimvakalelo zalo zihlala zitshintsha."
Kwabasetyhini,
- Isifo sangaphambi kokuya exesheni (i-PMS)
- Ngexesha lokukhulelwa
- Ngexesha lokuya exesheni
- Kwiminyaka engaphambi kokuya exesheni ( i-Perimenopause )
Ngeli xesha, utshintsho lweehomoni lunokubangela ukuba iimvakalelo zakho zitshintshe ngokungalindelekanga. Ngomnye umzuzu wonwabile, ngomnye umzuzu ulusizi, nangomnye umzuzu ucaphukile ngezinto ezincinci.
Iihomoni zamadoda zihlala zizinzile zide zifikelele kwiminyaka yazo engama-30. Emva koko, amanqanaba e-testosterone aqala ukwehla. Njengoko amadoda ekhula, anokuba notshintsho kwimo yeemvakalelo, iingxaki zokulala, kunye nobushushu obuphezulu.
Ngaba ezi zizibonakaliso zesifo sengqondo?
Ewe, ngamanye amaxesha olu tshintsho lugqithisileyo lweemvakalelo lunokuba luphawu lokugula kwengqondo okunzulu. Kwimeko enjalo, kubalulekile ukufuna ingcebiso kagqirha .
| Imeko yesifo | Iimpawu ezisisiseko kunye nephethini yokutshintsha kweemvakalelo |
|---|---|
| Ukuxhuzula | Aba bantu banotshintsho olukhulu kakhulu kunesiqhelo, oluhlala iintsuku okanye iiveki.
|
| Uxinzelelo | Aba bantu banamava okutshintshatshintsha kweemvakalelo. Banexesha lokudakumba kunye nexesha lokuhlala bephilile. Kodwa abanalo ixesha lokudakumba elifunyanwa ngabantu abane-bipolar. Uninzi lwexesha, baziva benzima kakhulu kusasa kwaye baba ngcono njengoko usuku luqhubeka. Ukuba uziva udandathekile, uphoxekile, kwaye uphelelwe lithemba kangangeeveki ezingaphezu kwezimbini , ngokuqinisekileyo kuya kufuneka ubone ugqirha. |
| Ingxaki yoBuntu obuseMda (BPD) | Iimvakalelo zaba bantu zitshintsha ngequbuliso nangokuqatha. Umzekelo, batshintsha ngequbuliso besuka kwixhala baye kumsindo, okanye besuka kwintlungu baye kwixhala. Ezi zidla ngokubangelwa yinto elula njengencoko eqhelekileyo nabanye. Uxinzelelo kunzima kakhulu ukululawula. Xa uziva uxinezelekile, unokuba neengcinga zokuzenzakalisa. |
| Ingxaki Yokungakwazi Ukuqwalasela Izinto Ngokupheleleyo (ADHD) | Abantu abadala abane-ADHD banokubonakalisa iimpawu ezifana nokutshintshatshintsha kweemvakalelo, ukucaphuka, kunye nokucaphuka lula. Basenokubonakalisa iimpawu ezifana nokungazinzi rhoqo, ukwenza izigqibo ngokungxama, kunye nobunzima bokugxila. |
Eyona nto ibalulekileyo kukungafundi ngezi mpawu uze ugqibe kwelokuba unesifo. Ngokuqinisekileyo kuya kufuneka ubone ugqirha ofanelekileyo ukuze ufumane ukuxilongwa ngokuchanekileyo.
Ndingenza ntoni ukulawula le meko?
Ukuba olu tshintsho kwindlela ovakalelwa ngayo luphazamisana nomsebenzi wakho, ubudlelwane bakho, okanye ubomi bakho bemihla ngemihla, bonana nogqirha wakho ngokukhawuleza. Uya kukwazi ukufumanisa unobangela ochanekileyo aze akunike unyango olufunekayo.
Nangona kunjalo, zikho izinto ezilula onokuzenza ngokwakho ukulawula ezi meko.
- Zilolonge rhoqo: Nokuba yinto elula njengokuhamba imihla ngemihla inokunceda umzimba wakho uvelise iihomoni zovuyo (ii-endorphins). Oku kunokunciphisa iimeko ezifana nokudakumba kunye nokuxhalaba. Ukuzilolonga kakuhle kunokukunceda ulale ngcono.
- Mamela umculo: Ukumamela umculo okhuthazayo kunokuphucula indlela ovakalelwa ngayo.
- Nciphisa iCaffeine: Ukusela kakhulu izinto ezifana neti nekofu kunokubangela iimpawu ezifana nexhala. Nciphisa kancinci uze ubone ukuba iimvakalelo zakho ziyazinza na.
- Qaphela iindlela zonyango: Ukuba ugqirha uyacebisa, ungafuna unyango lwengqondo.
- Unyango Lokuziphatha Olusebenzisa Ingqondo (CBT): Olu lunyango lwexesha elifutshane. Lukunceda ukuba ubone kwaye utshintshe iingcinga zakho kunye nokuziphatha okubangela iingxaki ebomini bakho. Umzekelo, ukuba uyacaphuka xa umntu ekugxeka, uya kufundiswa indlela yokujongana nayo ngoxolo.
- Unyango Lokuziphatha NgeDialectical (DBT):Olu nyango lunceda abantu abane-borderline personality disorder (BPD), ngakumbi, ukulawula umsindo wabo, iminqweno, kunye nokulawula utshintsho lweemvakalelo.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba neemvakalelo ezithile apha naphaya, kodwa ukuba zichaphazela ubomi bakho nobudlelwane bakho, musa ukuzibetha ngoyaba.
- Uxinzelelo, ukungalali ngokwaneleyo, kunye notshintsho lweehomoni zinokuba zezona zinto ziphambili ezibangela oku.
- Ukutshintshatshintsha kweemvakalelo kakhulu kunokuba luphawu lwezifo zengqondo ezinzulu ezifana nesifo sengqondo esibizwa ngokuba yi-bipolar disorder kunye nokudakumba.
- Ukuba unamathandabuzo malunga noku, nceda ungenzi zigqibo ngokwakho, kodwa qhagamshelana nogqirha ofanelekileyo ukuze akunike ingcebiso.
- Le meko ingalawulwa kakuhle ngokuzilolonga rhoqo, ukugcina ukutya okunempilo, kunye nokufuna unyango lwengqondo ukuba kuyimfuneko.
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