Ngaba ucinga kakhulu ngezinto? (Ukukhathazeka kakhulu) Masifumanise ukuba oku kuwuchaphazela njani umzimba

Ngaba ngamanye amaxesha ucinga ukuba, "Ukuba bendicinga nje ngale nto ngakumbi, ukuba bendixhalabile ngakumbi, mhlawumbi le nto imbi ingathintelwa ukuba ingenzeki?" Kodwa inyani yile, ukucinga kakhulu ngezinto, nto leyo ixhalabisayo, kunokuba nemiphumo engenakucingelwa emizimbeni yethu. Xa oku kudlula kwinqanaba, kunokukhokelela ekuxhalabeni kakhulu, nto leyo ixhala , kwaye kunokusenza sigule ngokwasemzimbeni.

Kuthetha ukuthini ngokwenene ukucinga kakhulu?

Ngamafutshane, ukukhathazeka kukuziva ungakhululekanga okanye ukhathazeke kakhulu ngemeko okanye ingxaki ethile. Xa oku kugqithisile, ingqondo nomzimba wakho ziyagqithisa njengoko uhlala ucinga "kutheni ukuba?"

Ngamaxesha anje, ungaziva uxhalabile kakhulu, ude uxhalabe, nasemini. Abantu abaninzi abaxhalabileyo bahlala besithi baziva ngathi kukho into embi eza kwenzeka kubo okanye banoloyiko olungekho ngqiqweni ngento enokwenzeka. Olu loyiko luyandisa kuphela uxhalabo lwabo. Aba bantu, abanovelwano kakhulu kwiindawo ezibangqongileyo kunye nokugxekwa ngabanye, bathambekele ekuboneni nantoni na kunye nomntu wonke njengosongelo.

Oku kuxhalaba okungapheliyo kunokuchaphazela ubomi bakho bemihla ngemihla kangangokuba kunokuphazamisana nomdla wakho wokutya, indlela ophila ngayo, ubudlelwane, ukulala, kwanokusebenza kakuhle . Abantu abaninzi abaxhalaba kakhulu bajika baye kwimikhwa engemihle efana nokutya kakhulu, ukutshaya, ukusela utywala kunye nokusebenzisa iziyobisi ukuze banciphise ukuxhalaba kwabo.

Yintoni ixhala, oko kukuthi, ixhala?

Ixhala ngokwenene yindlela eqhelekileyo yokusabela kuxinzelelo. Nangona kunjalo, ukuba liyaqhubeka, lisenokuba ngumphumo wemeko yezonyango efana `(Ingxaki Yokukhathazeka Eqhelekileyo)`, `(Ingxaki Yokuxhalaba)`, okanye `(Ixhala Lentlalo)`.

Cinga ngako, isiganeko esixinzelelekileyo njengoviwo okanye udliwanondlebe lomsebenzi sinokwenza nabani na azive exhalabile kancinci. Ngamanye amaxesha olu xhala luncinci lulungile. Lukunceda ulungiselele imeko ezayo. Umzekelo, ukuba ulungiselela udliwanondlebe lomsebenzi, ukuba unexhala elincinci, uza kuphanda ngakumbi ngesikhundla kwaye uzame ukuziveza ngobuchwephesha ngakumbi, akunjalo? Kwakhona, ukuxhalabela uvavanyo kunokukunceda ufunde ngakumbi kwaye ulungiselele ngcono.

Olu xhalaba lugqithisileyo okanye uloyiko oluqhubekayo luyingozi kuba luba yinto engenangqondo kangangokuba awukwazi ukucinga ngokucacileyo, awukwazi ukucinga ngenyani. Abantu abanexhala eliphezulu banengxaki yokuyeka ukukhathazeka kwabo. Xa besenza njalo, baqala ukuba neempawu zomzimba.

Ngaba ukuxhalaba kakhulu kubangela ukuba umzimba uphendule ngoxinzelelo?

Uxinzelelo lubangelwa ziimfuno kunye noxinzelelo esijongene nalo yonke imihla. Izinto ezifana nemigca emide kwivenkile enkulu, ukuxinana kweemoto ngexesha lokuxinana, ukukhala rhoqo kwefowuni, okanye isifo esingapheliyo zonke ezi zinto zinokubangela uxinezeleko lwemihla ngemihla. Xa ixhala lakho kunye noxinzelelo luphezulu, impendulo yomzimba wakho yoxinzelelo inokwenzeka ukuba isebenze.

Le mpendulo yoxinzelelo ineenxalenye ezimbini. Eyokuqala kukuqonda umngeni. Eyesibini yimpendulo yomzimba ezenzekelayo eyaziwa ngokuba yi " fight or flight ." Oku kukhupha inani elikhulu le-adrenaline emzimbeni, nto leyo eyenza umzimba ube sengozini.

Ngaphambili, le mpendulo "yokulwa okanye yokubaleka" yayikhusela ookhokho bethu kwizisongelo ezifana nezilwanyana zasendle. Nangona singadibani nezilwanyana zasendle namhlanje, izoyikiso zisekho. Ziza ngendlela yomntu onengxaki emsebenzini, umntwana okhalayo, okanye ingxabano nomntu omthandayo.

Ngaba ukucinga kakhulu kuya kukwenza ugule?

Ewe, ngokuqinisekileyo inokwenzeka. Ukukhathazeka okungapheliyo kunye noxinzelelo lweemvakalelo kunokukhokelela kwiingxaki ezininzi zempilo. Ingxaki kukuba le mpendulo "yokulwa okanye yokubaleka" ibangelwa kukukhathazeka kakhulu imihla ngemihla.

Le mpendulo ibangela ukuba inkqubo yemithambo-luvo yomzimba ikhuphe iihomoni zoxinzelelo, ezifana ne -cortisol . Ezi homoni zinokunyusa amanqanaba eswekile egazini kunye ne-triglycerides, amafutha anokusetyenziswa ngumzimba njenge-fuel. Ezi homoni zikwabangela iimpendulo ezahlukeneyo zomzimba.

Ukuba ixhala kunye nokuxhalaba okugqithisileyo akunyangelwanga, kunokukhokelela ekudandathekeni nasekucingeni ngokuzibulala .

Into ebalulekileyo kukuba nangona ezi ziphumo zenzeka xa uphendula kuxinzelelo, yindlela ojongana ngayo noxinzelelo egqiba ukuba uyagula okanye akunjalo. Oko kukuthi, asikoxinzelelo ngokwalo olukwenza ugule. Kunoko, yindlela iimpendulo, ezifana nokukhathazeka kakhulu, ezichaphazela ngayo iinkqubo ezahlukeneyo emizimbeni yethu. Kodwa iindaba ezimnandi zezokuba zininzi izinto onokuzenza ukutshintsha indlela ophendula ngayo.

Singenza ntoni ukulawula le meko?

Nokuba umzimba wakho awulungelelananga ngenxa yokuxhalaba kakhulu, uneendlela ezahlukeneyo zokubuyisela uxolo phakathi kwengqondo, umzimba, nomoya.

• Bona ugqirha wakho: Okokuqala, thetha nogqirha wakho wosapho. Fumana uvavanyo olupheleleyo lomzimba kwaye uqinisekise ukuba ixhala lakho alibangelwa yenye ingxaki yempilo. Ukuba kuyimfuneko, ugqirha wakho unokukunika amayeza, anjenge-anti-anxiety okanye i-antidepressants, ukunceda ukulawula ixhala lakho kunye nexhala.

• Yenza umthambo imihla ngemihla: Ngomvume kagqirha wakho, qala inkqubo yokuzilolonga rhoqo. Iikhemikhali eziveliswa ngexesha lokuzilolonga okuphakathi ziluncedo kakhulu ekuphuculeni ukusebenza kwenkqubo yomzimba yokuzikhusela.

• Yitya ukutya okunempilo nokunokulinganisela: Uxinzelelo kunye nokuxhalaba kunokubangela ukuba abanye abantu batye kancinci, abanye batye kakhulu, okanye batye ukutya okungenampilo. Xa ingqondo yakho ijikeleza efrijini, cinga ngempilo yakho.

• Lawula indlela otya ngayo i-caffeine: Ekubeni i-caffeine ivuselela inkqubo yemithambo-luvo, inokubangela ukukhululwa kwe-hormone i-adrenaline, nto leyo ekwenza uzive uxhalabile.

• Lumka ngezinto ezikuxhalabisayo: Zibekele ecaleni imizuzu eli-15 yonke imihla yokucinga ngeengxaki zakho kunye noloyiko lwakho. Emva koko, zithembise ukuba uza kuziyeka xa imizuzu eli-15 iphelile. Abanye abantu banxiba irabha baze "bayifake" xa beqala ukuba neengcinga ezikhathazayo. Yenza konke okusemandleni akho ukuzikhumbuza ukuba uyeke ukucinga ngazo.

• Ziqhelise iindlela zokuphumla: Iindlela zokuphumla zingenza impendulo eyahlukileyo "yokulwa okanye ukubaleka" isebenze, "impendulo yokuphumla." Ezi zinokunciphisa kakhulu ixhala kunye noxinzelelo. Ezi ziquka ukuphefumla nzulu, ukucamngca, ukumamela umculo ozolileyo, kunye nemisebenzi efana neyoga kunye ne-tai chi.

• Gcina uthungelwano oluhle loluntu: Ukuba wedwa okanye ukuzihlukanisa nabantu kunokwenza kube nzima ukulawula uxinezeleko. Uphando lubonise ukuba abantu abanothungelwano oluhle lwabahlobo baphila ixesha elide kwaye abanakufane bafumane zonke iintlobo zezifo.

• Thetha nomcebisi oqeqeshiweyo: Ingcebiso yengqondo inokukunceda uphuhlise amaqhinga afanelekileyo okujongana nemiba ekubangela uxinezeleko olukhulu. Ingcali yezonyango ingacebisa iindlela zokukunceda utshintshe, kodwa kufuneka wenze utshintsho ngokwakho. Unyango luya kuphumelela kuphela ukuba uzimisele ukusebenzela ukubuyela kwimeko yesiqhelo.