Ngaba ngamanye amaxesha uziva uxinezelekile engqondweni yakho kwaye uneengxaki ezininzi emzimbeni wakho ngaphandle kwesizathu esicacileyo? Ngaba ingqondo yakho isoloko ikuxelela ukuba kuza kwenzeka into ethile? Ukuba wothuka xa uziva isandi esincinci, okanye ukuba ulala uphaphile ebusuku ungalali, ezi zinto zinokuba yinto engaphezulu nje koxinzelelo nje. Ngoko ke namhlanje siza kuthetha ngale meko, esiyibiza ngokuba yi-Hyperarousal.
Ngamafutshane, yintoni i-Hyperarousal?
Khawuthelekelele uhamba esitalatweni uze ngequbuliso inja enkulu ikutsibele. Kwenzeka ntoni emzimbeni wakho ngelo xesha? Intliziyo yakho ibetha ngokukhawuleza, ukuphefumla kwakho kuyakhawuleza, izihlunu zakho ziyaqina, namehlo akho avuleke. Le yindlela "yokulwa okanye ukubaleka". Le yindlela yendalo yokuzikhusela yomzimba wethu. Ilawulwa yiSympathetic Nervous System, inxalenye yenkqubo yethu yemithambo-luvo. Ifana ne-accelerator emotweni.
Xa ingozi idlula, elinye icala lenkqubo yethu yemithambo-luvo, i-"Parasympathetic Nervous System", liqala ukusebenza njengebhuleki, libuyisela umzimba wethu kwimeko ezolileyo neqhelekileyo.
Khawucinge nje, ngaphandle kwezinja, ngaphandle kwengozi, ukuba umzimba wakho uhlala ukwimeko "yokulwa okanye yokubaleka"? Kufana nokuba i-accelerator ihlala isebenza, iibhuleki azisebenzi. Yiloo nto siyibiza ngokuba yi-hyperarousal . Apha iimvakalelo zakho, iingcinga, iimvakalelo, kwaneenkqubo zomzimba zikwisantya esiphezulu, zihlala ziphaphile. Ngokuqhelekileyo isizathu soku asiyongozi ephambi kwamehlo akho, kodwa mhlawumbi sisiganeko esibuhlungu oye wajongana naso kudala.
Zithini iimpawu zomsindo ophezulu?
Ngexesha lokuxhalaba kakhulu, unokubona iimpawu ezahlukeneyo zomzimba nezengqondo. Makhe sijonge ukuba zithini.
| Udidi lweempawu | Izinto onokuziva |
|---|---|
| Iimpawu zengqondo nezeemvakalelo |
|
| Iimpawu zomzimba | |
| Iimpawu ezinxulumene novakalelo |
Ziziphi izizathu eziphambili zokuvutha ngumsindo?
Ukurhawuzelela kakhulu akusosifo ngokwaso, kodwa kunokuba luphawu lwezinye iimeko. Kunokubangelwa ziimeko ezichaphazela indlela olawula ngayo iimvakalelo zakho, iingcinga kunye nezenzo zakho. Ezinye zezizathu eziphambili zezi:
- Ingxaki Yoxinzelelo Emva Kwengozi (PTSD): Le meko inokwenzeka emva kokufumana isiganeko esibuhlungu, njengengozi enkulu, intlekele yendalo, okanye isenzo sobundlobongela.
- Iingxaki Zokuxhalaba: Ukuxhalaba kakhulu kunokuba luphawu lweemeko eziqala kwixhala eliqhelekileyo ukuya kwiingxaki ezahlukeneyo zokuxhalaba.
- Ingxaki Yokunqongophala Kwengqalelo/Ukuphazamiseka Kokusebenza Kakhulu (ADHD)
- Ingxaki ye-Autism Spectrum
- Ukungalali
Ukongeza kwezi meko zonyango, ukusetyenziswa kwezinto ezithile ezifana ne -caffeine (iti, ikofu), i-nicotine (icuba), utywala, kunye ne-cocaine nako kunokubangela okanye kuyenze ibe mandundu imeko yokuxhalaba.
Zithini iindlela zonyango zoku?
Ngenxa yokuba zininzi izizathu zokurhawuzelelwa kakhulu, unyango luxhomekeke kwinto ebangela imeko yakho. Iindlela zonyango zinokwahluka kumntu nomntu. Ngokwesiqhelo, unyango lubandakanya enye okanye ezingaphezulu kwezi zilandelayo:
- Unyango lwengqondo: Oku kuthetha ukuthetha nengcali eqeqeshiweyo ukuze uqonde iingcinga zakho kunye neendlela zakho zeemvakalelo kwaye ufunde ukuzilawula.
- Iindlela zokulawula uxinzelelo kunye nexhala: Izinto ezifana nokuzilolonga ukuphefumla kunye nokucamngca.
- Amayeza:Kwezinye iimeko, ugqirha angakunika amayeza okuthomalalisa inkqubo yemithambo-luvo nokulawula ezinye iimpawu.
Okubaluleke kakhulu, ugqirha wakho ngumntu ofanelekileyo ukwazi malunga nonyango olungcono kuwe. Ke ngoko, ukuba unayo nayiphi na kwezi mpawu, qiniseka ukuba ucela ingcebiso kugqirha.
Iindlela zokuzola ekhaya
Khumbula, i-hyperarousal ayisiyonto onokuyixilonga kwaye uyinyange wedwa. Kodwa ngelixa ufumana unyango, kukho iindlela zexesha elifutshane zokukunceda xa uziva uxinezelekile kwaye ungalawuleki, kunye nemikhwa emihle onokuyihlakulela kwixesha elide.
Fumana uncedo ngokukhawuleza xa kukho imeko engxamisekileyo
Xa uziva uxhalabile ngendlela enganyamezelekiyo, ungaziphazamisa kwaye uzole ngokubonelela ngokuvuselela okunamandla kwiimvakalelo zakho.
- Futha i-toffee emuncu okanye i-mint eqhotsiweyo.
- Sela amanzi abandayo kakhulu .
- Beka ipakethe yomkhenkce okanye ilaphu elifakwe emanzini abandayo ebusweni bakho, ngasemva kwentamo yakho, okanye ngaphakathi esihlahleni sakho.
- Geza ngamanzi abandayo.
Izinto onokuzenza ukuze uphile ixesha elide
- Ukuzilolonga ngokuphefumla: Ngokuthatha nje ixesha lokugxila ekuphefumleni, ekuphefumleni nasekuphefumleni kancinci, sinceda umzimba ukuba ulahle impendulo "yokulwa okanye ukubaleka".
- Ukucamngca: Ngexesha lokuxhalaba kakhulu, ingqondo yakho izaliswe ziingcinga neemvakalelo. Ukucamngca kunokukunceda ukhuphe ezi ngcinga zingafunwayo kwaye uhlale kule meko yangoku.
- Ulawulo loxinzelelo: Nokuba zizinto ezincinci ezibangela uxinzelelo kubomi bemihla ngemihla zinokuba nefuthe elikhulu kumntu onesifo sokucaphuka kakhulu. Ngoko ke, kubaluleke kakhulu ukufunda iindlela zokulawula ezi xinzelelo.
- Nciphisa Izinto Ezivuselelayo: Izinto ezifana ne -caffeine (iti/ikofu) kunye ne-nicotine (iicuba) zivuselela ngakumbi inkqubo yakho yemithambo-luvo. Kubaluleke kakhulu ukuziphepha ezi zinto.
- Ziphephe utywala neziyobisi: Utywala neziyobisi ezithathwa ngaphandle kwemvume kagqirha (ezifana ne-marijuana, i-cocaine) zinokwenza le meko ibe mandundu. Ngoko ke, ziphephe ngokupheleleyo.
Iingxaki ezinokwenzeka ukuba ukurhawuzelelwa kakhulu akunanzwa
Xa uhlala uphantsi kolu hlobo loxinzelelo, umzimba nengqondo yakho ayiphumli ngokwaneleyo. Ekugqibeleni, le meko inokunyusa umngcipheko wakho weentlungu ezingapheliyo, uxinzelelo lwegazi oluphezulu, isifo sentliziyo, kwanesifo seswekile sohlobo lwesibini .
Le meko inokuchaphazela kakubi umsebenzi wakho, ubomi bakho bentlalo, kunye nolwalamano lwakho nosapho kunye nabahlobo.
Ndifanele ndimbone nini ugqirha?
Impendulo ilula. Ukuba ukrokrela ukuba une-hyperarousal, qiniseka ukuba ubonana nogqirha. Inzima kakhulu kune-stress eqhelekileyo, kwaye inemiphumo emininzi yexesha elide.
Ngokukodwa, khumbula ukuba ukuba wena okanye umntu omaziyo uneengcinga zokuzenzakalisa, nceda uqhagamshelane nogqirha wakho ngoko nangoko okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane. Ungaze ungathandabuzi ukufumana uncedo.
Akukho mntu unokuqhubeka ephila ngokuhlala eqinisa amazinyo, eqinisa izihlunu, kwaye eziva esinda. Oku kuya kukwenza udinwe ngakumbi. Kungoko ke, kubalulekile ukufuna uncedo kugqirha ukuze ulawule le meko kwaye unyange imeko ebangela loo nto.
Umyalezo Wokuya Ekhaya
- Ukuxhaphaka kakhulu akuloxinzelelo nje oluqhelekileyo, ngumzimba ohlala ukwimeko enzima "yokulwa okanye ukubaleka."
- Oku kuneempawu ezicacileyo zomzimba (ukubetha kwentliziyo ngokukhawuleza, ukungalali kakuhle) kunye nezengqondo (uloyiko oluqhelekileyo, ukungcangcazela).
- Le meko idla ngokunxulunyaniswa nesinye isifo, esifana ne-PTSD okanye ixhala.
- Musa ukuzama ukuzixilonga okanye ukuzinyanga. Soloko ubona ugqirha.
- Ngethuba usenza unyango, iindlela ezilula zokuhlala uzolile xa kukho imeko engxamisekileyo kunye nemikhwa emihle (ukuzilolonga ukuphefumla, ukuphepha izinto ezivuselelayo) kunokunceda ekuchacheni ixesha elide.
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