Ingabe uzizwa ucindezelwe umsebenzi kulezi zinsuku? Ingabe uzizwa ucindezelwe imisebenzi yasekhaya? Ingabe ngezinye izikhathi uzizwa sengathi uyakhathala yikho konke? Eqinisweni, sonke sibhekana nokucindezeleka ngesikhathi esithile empilweni yethu. Kuyingxenye yokuphila. Into ebalulekile ukufunda ukuthi ungabhekana kanjani nakho nokuthi ungakuphatha kanjani. Ngakho-ke, ungakhathazeki, ake sixoxe ngakho ngokuningiliziwe.
Kuyini ngempela ukucindezeleka?
Kalula nje, ukucindezeleka kuyindlela umzimba nengqondo yethu esabela ngayo ezingcindezini nasezidingweni ezahlukahlukene ezifika ekuphileni kwethu. Lezi zingcindezi zingaba ngokomzimba, ngokwengqondo, ngokomzwelo, noma ngamakhemikhali. Igama elithi 'ukucindezeleka' linezingxenye ezimbili. Esinye yisenzakalo esisibeka ngaphansi kokucindezeleka (isicindezeli), kanti esinye yindlela esisabela ngayo kukho (impendulo yokucindezeleka).
Cabanga nje, unikezwa umsebenzi omkhulu ehhovisi, futhi kufanele uwuqede ngezinsuku ezimbili. Lo msebenzi 'uyi-Stressor'. Ingcindezi, ukwesaba, kanye nokushaya kwenhliziyo okwenyukayo okuzwayo ngaleso sikhathi 'yi-Stress Response'.
Lokhu kucindezeleka kungahlukaniswa njengokuhle nokubi.
- Ukucindezeleka Okuhle: Ngezinye izikhathi ukucindezeleka kuhle kithi. Isibonelo, uma sizizwa sicindezelekile kancane lapho isivivinyo sisondela, sifunda kanzima. Ukungabekezeli okuncane kanye nokucindezeleka esikuzwayo lapho umshado wethu usondela, noma lapho silindele umntwana omusha, nakho kuyingcindezi enhle.
- Ukucindezeleka Okubi (Ukucindezeleka): Lokhu yilokho esivame ukukubiza ngokuthi 'ukucindezeleka'. Lokhu kufaka phakathi ingcindezi ebangelwa izinto ezifana nezinkinga zomsebenzi, izingxabano zomndeni, kanye nobunzima bezezimali. Uma lokhu kuqhubeka, izinkinga zempilo zizoqala ukuvela.
Ukucindezeleka kuwuthinta kanjani umzimba? Impendulo ethi "Yilwa noma Ubalekele"
Uma sizizwa sicindezelekile, isimiso sezinzwa somzimba wethu esinozwela, esiyingxenye yesimiso sethu sezinzwa esizimele, siyavuselelwa. Lokhu kukhipha ama-hormone okucindezeleka emzimbeni wethu. Lawa ma-hormone alungiselela imizimba yethu isimo esiphuthumayo. Lokhu sikubiza ngokuthi impendulo "yokulwa noma yokubaleka" .
Zicabange uhamba emgwaqweni bese ubona inyoka ngokuzumayo. Kwenzekani? Inhliziyo yakho ishaya ngokushesha, uyajuluka, ukuphefumula kwakho kuyashesha, futhi umzimba wakho uba namandla kakhulu. Lokhu kungenxa yokuthi umzimba wakho uzilungiselela ukulwa nesilwane noma ukubaleka. Lokhu kuhle kakhulu esimweni esiphuthumayo sesikhashana.
Kodwa inkinga iwukuthi, uma lokhu kucindezeleka kuqhubeka, lawo ma-hormone okucindezeleka azohlala emazingeni aphezulu emzimbeni. Lokhu kuzokwenza buthaka amasosha omzimba wethu.Yebo. Uma amasosha omzimba ebuthaka, amathuba okuthola izifo aphezulu.
Yiziphi izimpawu ezivamile zokucindezeleka?
Izimpawu zokucindezeleka zingahluka kumuntu nomuntu, kodwa kunezinye izimpawu ezivamile. Bheka ukuthi unazo yini lezi.
| Uhlobo oluyisici | Izibonelo |
|---|---|
| Izici zomzimba | Ubuhlungu bekhanda obuvamile, izinhlungu zesisu, isicanucanu, ubuhlungu besifuba, uhudo, kanye nokungazweli ezandleni nasebusweni. |
| Izinguquko ezingokomzwelo nezokuziphatha | Ukuthukuthela ngokushesha, ukukhala ngaphandle kwesizathu, ukuthukuthela njalo, ukungahlaliseki, ukuzama ukuhlala kude nabanye nokuba wedwa. |
| Izinkinga zokulala | Ukungalali, amaphupho amabi, ubunzima bokulala, noma ukulala kakhulu. |
| Ukuxhumana nabantu | Ukuba nezinkinga nomndeni, abangane, kanye nabantu emsebenzini njalo. |
Kubaluleke kakhulu: Uma uzwa ubuhlungu besifuba noma ukungazweli noma ubuthakathaka ezithweni zakho, ungacabangi ukuthi kungenxa yokucindezeleka. Yiya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze ngokushesha.
Izindlela ezilula ezi-6 zokuphatha ukucindezeleka
Manje njengoba usuyazi ngokucindezeleka kanye nezimpawu zako, ake sibheke ezinye izindlela ezilula zokukulawula nokuphumula.
1. Thola imbangela yokucindezeleka.
Into yokuqala okufanele uyenze ukuthola ukuthi ukucindezeleka kwakho kuvelaphi. Ingabe inkinga yomsebenzi? Inkinga yomndeni? Inkinga yezezimali? Mhlawumbe usuthathe izinto eziningi kakhulu? Uma usuyitholile imbangela eqondile, zama ukunciphisa lezo zinto ngangokunokwenzeka.
2. Khuluma nothile ngalokho okusengqondweni yakho.
Ungathwali umthwalo wakho wedwa. Khuluma nomngane omethembayo, ilungu lomndeni, noma umeluleki ngalokhu. Kungaba impumuzo enkulu ukuba nomuntu olalele imizwa yakho ngaphandle kokwahlulela.
3. Zinike isikhathi sakho.
Ngaphambi kokuba uphambane nakho konke okwenzeka ekhanda lakho, zinike isikhathi. Phuma emithwalweni yomhlaba isikhashana ube wedwa. Funda incwadi, ulalele ingoma, uhambehamba engadini, yenza into oyithandayo. Lokhu kuzonikeza ingqondo yakho ukuthula okukhulu.
4. Beka imingcele - jwayela ukuthi "cha"
Ungathathi imithwalo yemfanelo engaphezu kwamandla akho. Uma othile ekucela ukuba wenze okuthile, uma kunzima kakhulu ukuthi ukwenze, ungangabazi ukuthi “cha.” Kubaluleke kakhulu ukubeka umsebenzi wakho phambili, ikakhulukazi uma uzama ukulinganisela umsebenzi nokuphila komndeni.
5. Prakthiza ukuphefumula okujulile.
Uma sizizwa sicindezelekile, siphefumula kancane ngokungazi. Futhi sibamba umoya wethu. Naka ukuphefumula kwakho, ikakhulukazi ukuphefumula, kancane nangokujulile. Lokhu kungaba ukuphumula okukhulu. Ungazijwayeza lokhu ngebhodlela lamabhamuza ensipho izingane ezincane ezidlala ngawo. Phefumula esiswini sakho bese uphefumula amabhamuza ensipho kancane nangokuqhubekayo ngepayipi. Uma uphefumula kakhulu, amabhamuza ngeke akheke. Uma uphefumula kakhulu, amabhamuza ngeke akheke. Ukuphefumula okufanayo nokubushelelezi yikona okwenza amabhamuza amahle. Uma uzizwa ucindezelekile, sebenzisa leyo ndlela yokuphefumula (ngaphandle kwamabhamuza ensipho).
6. Vivinya umzimba nsuku zonke
Uma sizivocavoca, ubuchopho bethu bukhipha amakhemikhali emvelo abizwa ngokuthi ama-endorphin . Lawa asenza sizizwe sijabule futhi sikhululekile. Izifundo zikhombisile ukuthi ukuzivocavoca nsuku zonke kwandisa ukuzethemba futhi kunciphisa ukucindezeleka. Futhi, uma uhamba noma ugijima, ingqondo yakho igxile emsebenzini, futhi izinkinga ezisekhanda lakho ziyalibaleka okwesikhashana.
Kufanele ngifune nini iseluleko sezokwelapha?
Uma unomuzwa wokuthi lokhu kucindezeleka kuphazamisa impilo yakho yansuku zonke (ukulala, umsebenzi, impilo yomndeni), futhi konke kuzwakala kungalawuleki, khona-ke qiniseka ukuthi ubonana nodokotela wakho. Angakudlulisela kumeluleki ochwepheshe uma kudingeka. Bazokunikeza iseluleko esiwusizo sokuthi ungasiphatha kanjani lesi ngcindezi ngaphandle kokusenza sibe umthwalo empilweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyingxenye evamile yokuphila, kodwa uma kuqhubeka, kungaba yingozi empilweni yakho.
- Kubaluleke kakhulu ukuhlonza izimbangela eziyinhloko zokucindezeleka kuwe.
- Ukukhuluma ngemizwa yakho nomuntu omethembayo kungaba impumuzo enkulu.
- Ungalawula ukucindezeleka ngezinto ezilula njengokuzinika isikhathi, ukuzivocavoca umzimba, nokuphefumula ngokujulile.
- Uma ungakwazi ukubhekana nakho, jwayela ukuthi “cha.” Akulona uphawu lobuthakathaka.
- Uma ukucindezeleka kuba kukhulu kakhulu, ungangabazi ukufuna iseluleko sezokwelapha.
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