Sonke siziva sidakumbile, sidakumbile, kwaye sidanile ngamanye amaxesha ebomini bethu. Kuqhelekile. Uninzi lwexesha, olo dakumbi luyaphela emva kweentsuku ezimbalwa. Kodwa uxinezeleko yinto eyahlukileyo. Yimeko echaphazela ingqondo nomzimba wakho ukuya kwinqanaba apho iphazamisana nobomi bakho bemihla ngemihla kwaye awukwazi nokwenza izinto ozithandayo. Ukuze ulahle le meko, ngokuqinisekileyo udinga unyango.
Zithini iimpawu zokudakumba?
Umntu onesifo sokudakumba unokubonakalisa iimpawu ezahlukeneyo. Nangona kunjalo, ayinguye wonke umntu oza kuzibona zonke ezi mpawu. Kwakhona, ubukhali kunye nobude bezi mpawu buyahluka kumntu nomntu. Ezinye iimpawu zezengqondo, ngelixa ezinye zinokuba zezomzimba.
Makhe sibone ukuba zeziphi ezi mpawu.
| Uhlobo oluneempawu | Inkcazo kunye nokubonwa okuqhelekileyo |
|---|---|
| Iimpawu zengqondo nezeemvakalelo |
|
| Iimpawu zokuziphatha nezomzimba |
Zithini izizathu zokudakumba?
Akukho sizathu sinye soxinzelelo. Iingcali zikholelwa ukuba ludibaniso lwezinto ezahlukeneyo.
Ulwakhiwo kunye nomsebenzi wobuchopho
Ngamafutshane, kukho utshintsho kwindlela ulwazi oluhamba ngayo kwiinkqubo ezithile ze-neural kunye neesekethe engqondweni yomntu onesifo sokudakumba. Iiskeni zobuchopho zibonise ukuba kukho utshintsho kwiindawo ezithile zengqondo ezilawula isimo sengqondo sethu. Umzekelo, inxalenye yengqondo ebizwa ngokuba yi-"Hippocampus", ebandakanyeka kwinkumbulo nokufunda, incinci kwabanye abantu abadakumbileyo. Inxalenye yengqondo elawula iimvakalelo, i-"Amygdala", inkulu. Izazinzulu zisazama ukufumanisa ukuba kutheni olu tshintsho lwenzeka.
Impembelelo yemfuza (iiMfuza)
Ukuba umntu kusapho lwakho, njengomama, utata, okanye umntakwenu, ukhe waba noxinzelelo, amathuba akho okuthi ufumane olu xinzelelo aphindwe kabini okanye kathathu kunabanye. Kodwa oko akuthethi ukuba ngokuqinisekileyo uza kuba noxinzelelo. Kwakhona, nabani na unokufumana uxinzelelo, nokuba akukho mntu kusapho lwakho onalo.
Iziganeko ezenzeka ebomini
Ukudakumba kunokubangelwa yimingeni emikhulu okanye utshintsho ebomini. Umzekelo, cinga ngokufa komntu omthandayo, ukuqhawuka kobudlelwane, ukulahlekelwa ngumsebenzi, iingxaki zemali, okanye ukungaphumeleli kwiimviwo.
Kodwa khumbula, ukudakumba akufuneki kusoloko "kunesizathu" esikhulu. Ngamanye amaxesha, kunokwenzeka ngaphandle kwesizathu esicacileyo.
Amava obuntwana
Abantu abaye baxhatshazwa ngokweemvakalelo okanye ngokwasemzimbeni okanye abangakhathalelwanga besebancinci basengozini enkulu yokuba noxinzelelo olukhulu kamva ebomini. Amava anjalo abuhlungu achaphazela uphuhliso lobuchopho kwaye anyusa umngcipheko woxinzelelo olukhulu.
Amanye amayeza
Ukudakumba kunokubakho njengesiphumo esingesihle samayeza athile esiwasebenzisayo kwezinye izifo. Umzekelo:
- Amanye amayeza oxinzelelo lwegazi oluphezulu
- Amayeza okunyanga i-allergies
- Amayeza okuxhuzula
- Ezinye iintlungu zokudambisa iintlungu
Ezinye izifo
Ukuba unesifo esinganyangekiyo esifana nesifo seswekile, umhlaza, isifo sentliziyo, okanye isifo sohlangothi, usemngciphekweni omkhulu wokuba noxinzelelo.Ingxaki yokungakwazi ukunikel’ ingqalelo (ADHD), ixhala, kunye nokukhotyokiswa ziziyobisi okanye utywala nazo zinxulunyaniswa kakhulu nokudakumba.
Ndingenza ntoni xa ndicinga ukuba ndinesifo sokudakumba?
Xa ufunda ezi mpawu, ngaba wacinga, "Nam ndiziva ngendlela efanayo"? Ukuba kunjalo, nceda ungakutyesheli oko. Musa ukubandezeleka wedwa, ucinge, "Oku kuza kuba ngcono kwiintsuku ezimbalwa."
Eyona nto ibalulekileyo ekufuneka uyenze kukubona ugqirha wakho ngoko nangoko uze uthethe ngale nto.
Ugqirha wakho uza kuthetha nawe, amamele iimpawu zakho, aze afumanise imeko. Ukudakumba sisifo esinokunyangeka. Kukho unyango oluninzi olusebenzayo, kuquka amayeza okudakumba kunye nonyango lokuthetha okanye ingcebiso.
Asikuko ukuba umele ulwe wedwa oku. Ukucela uncedo luphawu lwamandla, hayi ubuthathaka.
Eminye imibuzo ebuzwa rhoqo malunga nokudakumba
Yintoni ejongwa ngugqirha ukuze afumanise ukuba unesifo sokudakumba?
Ugqirha ugxila kwizinto eziphambili ezininzi:
- Uziva ukhathazekile/ukhathazekile ixesha elingakanani kwaye kangaphi?
- Ingaba le meko iyichaphazele imisebenzi yakho yemihla ngemihla, njengokulala kunye nomdla wokutya?
- Ngaba kukho ezinye iinguqu kwindlela oziphatha ngayo, njengokucaphuka lula okanye ukukhala rhoqo?
- Ingaba oku kubangele utshintsho kwiintshukumo zakho? (umz., ukuhambahamba okungazinziyo)
Kuthetha ukuthini ukuthi 'bamba, vavanya, tshintsha'?
Le yindlela elula esetyenziswa kwiCognitive Behavioral Therapy (CBT) .
- Yiqonde: Ukuqonda ingcinga engalunganga kwangoko nje ukuba ifike kuwe.
- Yijonge: Cinga ngale ngcinga okomzuzwana. Zibuze, "Ingaba oku kuyinyani ngokwenene? Kunokwenzeka kangakanani ukuba kwenzeke?"
- Yitshintshe: Zama ukutshintsha loo ngcinga imbi ngengcinga engokoqobo neyakhayo.
Ngaba kukho iimpawu zobuntu ezikwenza ube sesichengeni soxinzelelo?
Uphando lufumanise ukuba iimpawu ezimbini zobuntu zinokunxulunyaniswa nokudakumba.
1. I-Neuroticism: Aba bantu badla ngokucinga ngendlela engafanelekanga ngayo yonke into, bacaphuka msinya, kwaye baxhalabile.
2. Ukuzibamba: Aba bantu bakhetha ukuhlala emakhayeni abo baze bagxile kubo kunokuba bancokole nabanye abantu.
Ayinguye wonke umntu onezi mpawu oza kuba nokudakumba, kodwa umngcipheko unokwanda kancinci.
Umyalezo Wokuya Ekhaya
- Ukudakumba akuyonto nje yokuziva ulusizi okanye ubuthathaka, kodwa yimeko yokwenyani yempilo efuna unyango.
- Ukongeza kwiimpawu zengqondo, iimpawu zomzimba ezifana neentloko ezibuhlungu kunye neentlungu zomzimba nazo zinokwenzeka kule meko.
- Zininzi izinto ezinokubangela ukudakumba, kuquka ii-genes, utshintsho lweekhemikhali zobuchopho, kunye neziganeko zobomi.
- Ukuba ukrokrela ukuba wena okanye umntu omaziyo unesifo sokudakumba, nceda ungabi wedwa. Funa ingcebiso kagqirha ngokukhawuleza.
- Kukho unyango olusebenzayo olufumanekayo. Ngoko ke musa ukuphelelwa lithemba. Inkxaso yosapho nabahlobo nayo ibaluleke kakhulu kolu hambo.
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