Ngaba uhlala ucinga kakhulu nangezinto ezincinci? Ngaba iingcinga ezinje ngokuthi "Kuthekani ukuba oku kuyenzeka?", "Ndiyazibuza ukuba wayecinga ntoni," "Kuthekani ukuba andikwazi ukwenza lo msebenzi ngokufanelekileyo..." ziqhubeka zijikeleza engqondweni yakho? Usenokucinga, "Ukuba ndicinga nje ngayo ndize ndikhathazeke ngayo, ndiza kukwazi ukuthintela into embi ukuba ingenzeki." Kodwa inyani yile, ukucinga kakhulu okanye ukukhathazeka kakhulu kunokuba nemiphumo engenakucingelwa emzimbeni wakho. Xa olu xhala lugqithisile, lunokukhokelela ekubeni luxhalabe kwaye lukwenze ugule ngokwasemzimbeni.
Kuthetha ukuthini ngokwenene ukucinga ngokugqithisileyo?
Ngamafutshane, 'ukukhathazeka' kukuziva ungakhululekanga kwaye uxhalabile ngokungeyomfuneko malunga nengxaki okanye imeko ethile. Xa oku kugqithisile, ingqondo nomzimba wakho ziqala ukusebenza rhoqo. Ingcinga ekuphela kwayo edlula entlokweni yakho kukuba "Kuza kwenzeka ntoni?"
Xa uxhalabile kakhulu, unokuxhalaba nasemini, ngamanye amaxesha uxhalabe. Abantu abaninzi abaxhalabileyo bahlala besithi baziva nje ukuba "kuza kwenzeka into embi." Olu loyiko lungekho ngqiqweni luyandisa uxhalabo lwabo. Aba bantu, abanovelwano kakhulu ngezinto ezibangqongileyo kunye nokugxekwa ngabanye, banokubona nantoni na kunye nabani na njengosongelo kubo.
Olu xhala olungapheliyo lunokuchaphazela ubomi bakho bemihla ngemihla kangangokuba lunokuphazamisana nomnqweno wakho wokutya, indlela ophila ngayo , ubudlelwane bakho nosapho kunye nabahlobo, ubuthongo, kwanendlela osebenza ngayo emsebenzini.
Abantu abaxhalaba kakhulu ngale ndlela badla ngokujika baye kwizinto ezingafanelekanga ukuze banciphise ixhala labo. Umzekelo, banamathuba amaninzi okuba ngamakhoboka ezinto ezifana nokutya kakhulu, ukutshaya, utywala kunye nokusebenzisa iziyobisi.
Ngaba le yimeko yokuxhalaba?
Ixhala yindlela eqhelekileyo yokusabela kuxinzelelo. Nangona kunjalo, ukuba olu xhala luyaqhubeka, lusenokuba ngumphumo wemeko yezempilo efana ne-Generalized Anxiety Disorder, i-Panic Disorder, okanye i-Social Anxiety.
Khawuthelekelele ukuba unemviwo ebalulekileyo okanye udliwano-ndlebe lomsebenzi oluzayo. Kuqhelekile ukuba uzive unovalo kwaye usoyika ngelo xesha. Enyanisweni, ngamanye amaxesha olu xhala luncinci lulungile. Lukunceda ulungiselele ngcono umcimbi ozayo. Umzekelo, ukuba uya kudliwano-ndlebe lomsebenzi, xa unovalo kancinci, uphanda isikhundla kunye nenkampani ngokupheleleyo. Emva koko ungajongana nalo ngendlela yobungcali.Ndinganika.
Nangona kunjalo, abantu abaxhalabileyo ngokugqithisileyo basabela ngokukhawuleza kakhulu kwiimeko ezixinzelelekileyo nangobundlobongela. Nokuba nokucinga ngale meko kunokubangela uxinzelelo olukhulu kunye nokungonwabi. Olu xhala luba yingozi xa luba yinto engenangqondo kangangokuba awukwazi nokucinga ngenyani okanye ukucinga ngokucacileyo.
"Impendulo yokulwa okanye yokubaleka"
Umzimba wethu unendlela emangalisayo yokusabela kuxinzelelo. Le yinto esiyibiza ngokuba "yimpendulo yokulwa okanye yokubaleka." Ngamafutshane, yinkqubo ezenzekelayo elungiselela umzimba ukuba ujongane nengozi.
Khawuthelekelele, xa ookhokho bethu babesehlathini, ngequbuliso badibana nengwe. Ngelo xesha, imizimba yabo yayizilungiselela ngoko nangoko, nokuba kulwe nesilwanyana okanye ukubaleka ngokukhawuleza kangangoko kunokwenzeka. Ukuze kubonelelwe ngamandla afunekayo koku, umzimba wawukhupha iihomoni ezifana ne-"Adrenaline" uze wenze umzimba wonke uphapheme.
Nangona singadibani neengwe kule mihla, zininzi ezinye iintlobo "zeengozi." Umzekelo, umphathi osoloko esikhalimela eofisini, ukuxinana kweemoto kusasa nangokuhlwa, ifowuni ekhala rhoqo, kwanempikiswano encinci ekhaya konke oku kunokubonwa njengengozi emizimbeni yethu. Ukuba ungumntu ohlala exinezelekile nokuba zizinto ezincinci, le mpendulo ethi "Ukulwa okanye Ukubaleka" iya kuqala ukusebenza ngalo lonke ixesha.
Ngaba ukukhathazeka rhoqo kuya kukwenza ugule ngokwenene?
Ewe, ngokuqinisekileyo inokwenzeka. Ukukhathazeka okungapheliyo kunye noxinzelelo kunokukhokelela kwiingxaki ezininzi zempilo. Ingxaki iqala ngokusebenza kwempendulo ethi "Ukulwa okanye Ukubaleka" yonke imihla esithethe ngayo.
Le mpendulo ibangela ukuba inkqubo yemithambo-luvo yomzimba ikhuphe iihomoni zoxinzelelo ezifana ne-cortisol. Ezi homoni zonyusa amanqanaba eswekile egazini kunye ne-triglycerides, ezinika umzimba amandla ngokukhawuleza. Nangona kunjalo, xa singasebenzisi la mandla ongezelelweyo kwimisebenzi yomzimba efana nokubaleka, ezo homoni ziqala ukuba nefuthe elibi emzimbeni.
Le theyibhile ingezantsi idwelisa ezinye zeempawu zomzimba ezinokwenzeka ngoko nangoko ngenxa yoko.
| Iimpawu zomzimba ezikhawulezileyo ezinokubakho ngenxa yokukhathazeka kakhulu | |
|---|---|
| - Ubunzima bokuginya ukutya | - Intlungu yemisipha kunye nokuqina kwayo |
| - Isiyezi | - Isicaphucaphu |
| - Umlomo owomileyo | - Ukuziva amandla angaphumliyo |
| - Ukubetha kwentliziyo ngokukhawuleza | - Ukuphefumla ngokukhawuleza/ukuphelelwa ngumphefumlo |
| - Ukudinwa kakhulu | - Ukubila okugqithisileyo |
| - Intloko ebuhlungu rhoqo | - Ukungcangcazela nokungcangcazela |
| - Ukungakwazi ukugxila | - Umsindo oqhelekileyo |
Ukuba le meko iyaqhubeka ngaphandle konyango, inokukhokelela kwiingxaki zempilo ezinzulu ngakumbi.
| Iziphumo ezibi kakhulu zexesha elide |
|---|
| - Ubuthathaka benkqubo yomzimba yokuzikhusela (ukugula rhoqo) |
| - Izifo zenkqubo yokugaya ukutya (ukudumba kwesisu, i-gastritis) |
| - Ukulahlekelwa yinkumbulo yexesha elifutshane |
| - Ingozi yesifo semithambo yegazi yentliziyo kwangethuba kunye nokuhlaselwa yintliziyo |
| - Uxinzelelo kunye neengcinga zokuzibulala |
Into ebalulekileyo kukuba, asikoxinzelelo ngokwalo olukugulisayo, yindlela osabela ngayo kolo xinzelelo, oko kukuthi, indlela oxhalaba ngayo ngokugqithisileyo, indlela oluchaphazela ngayo iinkqubo ezahlukeneyo emzimbeni wakho olukugulisayo.
Iindaba ezimnandi zezokuba ungayilawula le meko ngokwenza utshintsho olulula kwindlela ophila ngayo.
Singenza ntoni ukuze siphume kule meko?
Zininzi izinto onokuzenza ukuze ubuyisele ibhalansi phakathi kwengqondo yakho, umzimba, nomoya.
- Bona ugqirha wakho: Into yokuqala omele uyenze kukubona ugqirha wosapho lwakho. Uza kwenza uvavanyo olupheleleyo lomzimba ukuqinisekisa ukuba ixhala lakho alibangelwa yenye imeko yezonyango. Ukuba kuyimfuneko, ugqirha wakho unokukunika amayeza anjenge-anti-anxiety okanye i-antidepressants ukunceda ukulawula ixhala lakho.
- Yenza umthambo imihla ngemihla: Ngomvume kagqirha wakho, qala inkqubo yokuzilolonga yemihla ngemihla. Iikhemikhali eziveliswa emzimbeni ngexesha lokuzilolonga okuphakathi ziluncedo kakhulu ekuphuculeni ukusebenza kwenkqubo yomzimba yokuzikhusela. Ukuzilolonga kukwayindlela entle yokuqeqesha umzimba ukuba ukwazi ukumelana noxinzelelo.
- Yitya ukutya okunempilo nokunokulinganiselayo: Xa uxinezelekile kwaye uxhalabile, abanye abantu batya kancinci, abanye batya kakhulu, kanti abanye batya ukutya okungenampilo. Cinga kabini ngempilo yakho ngaphambi kokuba uthabathe ifriji xa uziva uxhalabile.
- Nciphisa ukutya kwakho i-caffeine: I-caffeine , efumaneka kwiti nakwikofu, ivuselela inkqubo yemithambo-luvo. Oku kunokubangela ukuba i-adrenaline ikhutshwe, nto leyo ekwenza uzive uxhalabile ngakumbi.
- Lumka ngezinto ezikuxhalabisayo: Zinike imizuzu eli-15 ngosuku ucinge ngayo yonke ingxaki okanye uloyiko olusengqondweni yakho. Kodwa xa imizuzu eli-15 iphelile, zithembise ukuba uza kuziyeka ezo ngcinga. Abanye abantu banxiba irabha esihlahleni sabo baze "bayifake" xa beziva bexhalabile, njengesikhumbuzo sokuyeka ukucinga.
- Funda ukuphumla: Imisebenzi efana nokucamngca, ukuphefumla nzulu, ukumamela umculo ozolileyo, i-yoga, kunye ne-tai chi inokunceda ekulweni nempendulo yomzimba "yokulwa okanye yokubaleka". Xa iqheliswa rhoqo, le misebenzi inokunceda ukunciphisa iziphumo ezimbi zoxinzelelo.
- Gcina ubudlelwane obuhle nabantu: Ukuba wedwa kunye nokuzahlula kwenza kube nzima ukulawula uxinzelelo. Abantu abanandipha ukuchitha ixesha nabahlobo abalungileyo kunye nosapho banezifo ezimbalwa kwaye baphila ixesha elide.
- Thetha nomcebisi oqeqeshiweyo: Ingcebiso yengqondo inokukunceda ubone iindlela zokucinga ezikubangela uxinezeleko olungaka kwaye uphuhlise amaqhinga afanelekileyo okujamelana neengxaki. Umcebisi angacebisa iindlela zokukunceda. Kodwa, nguwe omele utshintshe. Unyango luya kuphumelela kuphela ukuba usebenza nzima ukuze uphile.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba nexhala ngezinto ezincinci, kodwa ukuzikhathaza kakhulu kuyingozi emzimbeni nasengqondweni yakho.
- Ukuxhalaba kakhulu kunokubangela izifo zomzimba, ukusuka kwintloko ebuhlungu ukuya kwisifo sentliziyo.
- Akunyanzelekanga ukuba ujongane nale ngxaki wedwa. Luphawu lwamandla okufumana uncedo.
- Okokuqala, bonana nogqirha wakho. Kubalulekile ukuqinisekisa ukuba akukho ezinye iimeko zomzimba.
- Utshintsho olulula kwindlela yokuphila olufana nokuzilolonga, ukutya okunempilo, iindlela zokuphumla, kunye nobudlelwane obuhle nabantu kunokwenza umahluko omkhulu.
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