Valelisa ekucindezelekeni! Ukukhathazeka Kusukela ku-A kuya ku-Z: Izimfihlo Zobuchopho, Izindlela Zokuphulukisa

Ingabe uke uzizwe sengathi uzizwa sengathi uyisithutha esiswini sakho ngaphambi kokuya esiteji esikoleni noma ukuya emncintiswaneni wezemidlalo? Mhlawumbe ngosuku lokuqala lomsebenzi omusha, noma ngaphambi kokuhlolwa okukhulu, uba novalo kancane, akunjalo? Leso yisibonakaliso sokuqala "sokukhathazeka" noma " ukukhathazeka " ngesiSinhala . Empeleni lokhu kuyinto evamile isikhathi esiningi, njengomngane osisiza ukulungiselela inselelo.

Kodwa, ngezinye izikhathi lo mngane angaba lukhuni kancane. Uma umthwalo osengqondweni yakho ungasuki ngisho nangemva kokuba inselele isiphelile, uma lo muzwa ungabekezeleleki futhi ukukhathaza usuku lonke, khona-ke akuwona umqondo omuhle ukuwulahla nje ngokuthi "ukukhathazeka okuncane nje." Ngakho-ke, ake sixoxe ngokuthi lokhu kukhathazeka kuyini ngempela, ukuthi kuthinta kanjani imizimba yethu nobuchopho bethu, umehluko phakathi kokukhathazeka okuvamile nesimo esibucayi, nokuthi singabhekana kanjani nakho.

Kuyini Ukukhathazeka? Isimangaliso Sesayensi Esenzeka Ngaphakathi Emizimbeni Yethu!

Sonke sike sazizwa "sikhathazekile" noma sikhathazekile ngesikhathi esithile empilweni yethu. Kuvamile. Nakuba le mizwa "yokukhathazeka" ingaba yimbi, ifeza injongo ebaluleke kakhulu. Isitshela ukuthi, "Nansi into ebalulekile ezokwenzeka kuwe, hlala ugxile!" Ngezinye izikhathi ingqondo yethu ithi, "Ngidinga ukukwenza kahle lokhu," "Lokhu kubalulekile, lungela!" noma, "Qaphela!"

Impendulo ethi "Yilwa Noma Undize": Amandla ethu Aphezulu alungiselela umzimba ngemizuzwana!

Uma sizizwa sikhathazekile, uhlelo lwethu lwezinzwa olunozwela, oluyingxenye yesimiso sezinzwa somzimba wethu esizimele, luya ngokweqile. Lena impendulo eyaziwayo " yokulwa noma ukubaleka", eyaziwa nangokuthi "impendulo yokucindezeleka."

Ngalesi sikhathi, izindlala ezincane ze-adrenal ezitholakala ngaphezu kwezinso zethu zikhipha ama -hormone ayinhloko i-adrenaline (i-epinephrine) kanye ne -cortisol .Ama-hormone amabili akhishwa egazini.

• I-Adrenaline ifana nophethiloli werokhethi! Isinika amandla asheshayo, yandisa ukushaya kwenhliziyo yethu , isheshise ukuphefumula kwethu , ivula amehlo ethu ukuze kungene ukukhanya okwengeziwe, futhi ipompa igazi eliningi emisipheni yethu. Konke lokhu kusilungiselela ukubhekana nenselele noma ukuyibalekela ngokushesha.
• I-Cortisol iyi-hormone yokucindezeleka yesikhathi eside. Inesibopho sokugcina amandla (i-glucose) nokulawula eminye imisebenzi yomzimba. Kodwa-ke, uma amazinga e-cortisol ehlala ephakeme, kungavela izinkinga ezahlukahlukene zempilo.

Le mpendulo "yokulwa noma ukubaleka" yiyo ebangela ukukhathazeka, njengezimvemvane esiswini, izintende zezandla ezijulukayo, izandla ezithuthumelayo, umlomo owomile, ubuso obushisayo, ukuphefumula okusheshayo, kanye nokushaya kwenhliziyo okusheshayo. Empeleni lezi yizinto imizimba yethu ezenzayo ukuze isivikele, njengesikhwama somoya emotweni.

Le mizwa isisiza ukuthi senze lokho okumele sikwenze. Ngisho noma "ukhathazekile", usengaya esivivinyweni sokukhetha ezemidlalo, ubhale isivivinyo. Ungabona ukuthi indawo okuyo iphephile yini. Esikhundleni sokubanjwa ukwesaba kwakho, ungacabanga ngalokho umuntu omthandayo akudingayo bese uhlela ukusiza.

Uma wazi ukuthi kuyinto evamile ukuzizwa ukhathazekile ngezinye izikhathi, ungagxila kulokho okufanele ukwenze esikhundleni sokuhlala ucabanga ngaleyo micabango "ekhathazayo". Akudingeki wenze noma yini ekhethekile ukuze "ususe" ukukhathazeka. Vele uphefumule kakhulu bese ubhekana nenselele. Uzothola ukuthi ukukhathazeka kuzophela ngokwemvelo.

Icebiso eliwusizo: Uma uzizwa ukhathazekile, thatha umoya ojulile kancane. Lokhu kuvuselela uhlelo lwezinzwa oluzolisayo lomzimba wakho futhi kwehlise ijubane lohlelo lwakho lwezinzwa oluzwela , okubangela impendulo yakho "yokulwa noma ukubaleka". Ukuthatha umoya ojulile onjengalona kuzokusiza uzizwe uzolile.

Ukukhathazeka kuba yinkinga nini? Kuyini Ukuphazamiseka Kokukhathazeka?

Kodwa-ke, abanye abantu bazizwa bekhathazekile kakhulu. Okusho ukuthi, kuze kube yilapho bengakwazi ukukuthwala. Ngisho noma inselele isiphelile, isisindo esisezingqondweni zabo asipheli. Ngisho noma kungekho usongo, ingqondo iyaqhubeka nokukhathazeka. Imicabango nokukhathazeka okwesabekayo kuthatha isikhathi namandla engeziwe osukwini lwabo. Abanye abantu baze baqale ukugwema izinto, izindawo, kanye nabantu ababenza bazizwe bekhathazekile. Uma unezimpawu ezinjengalezi, kungaba "i-Anxiety Disorder," okusho ukuthi kungaba yisifo esihlobene nokukhathazeka.

Isifo sokukhathazeka akuyona nje imizwa yokukhathazeka. Sibi kakhulu kunokukhathazeka okuvamile, futhi singaba nomthelela omkhulu empilweni yomuntu yansuku zonke. Singabangelwa imisebenzi yobuchopho esixoxe ngayo ngaphambilini, njengokusebenza ngokweqile kwe- amygdala , ukulawulwa okungekuhle yi-prefrontal cortex (PFC) , noma ukungalingani kwama-neurotransmitters njenge -serotonin ne-GABA .

Isifo sokukhathazeka sithinta kanjani izimpilo zethu?

Umuntu onesifo sokukhathazeka angase abhekane nezinto ezifana nalezi:

• Ukugwema: Ungase ugweme ukuya esikoleni, ukuya ekulaleni, ukubuza umbuzo ekilasini, ukuqala into entsha, noma ukuya endaweni eyodwa wedwa ngoba wesaba.
• Ukuphazamiseka kokulala nokudla: Ungase ungakwazi ukulala kahle, noma ungase ulale isikhathi esingaphezu kwalokho okufanele ulale, futhi ungase uzizwe sengathi ufuna ukudla isikhathi esingaphezu kwalokho okufanele ulale.
• Ukuncipha kwenjabulo empilweni: Ukukhathazeka kunciphisa ikhono lokwenza izinto ozijabulelayo futhi ujabule.
• Izimpawu zomzimba: Kungase kube nokungakhululeki ngokomzimba okufana nobuhlungu besisu obuvamile kanye nekhanda elibuhlungu (lokhu kubizwa ngokuthi izimpawu zomzimba ezibangelwa ukucindezeleka).
• Ukwesaba okungenangqondo: Ungazizwa wesaba kakhulu ngisho nangezinto ezingeyona ingozi ngempela.
• Ukukhathazeka njalo: "Kuzokwenzekani?" "Kuzokwenzekani uma kukhona okungahambi kahle?" Uqhubeka ucabanga ngezinto ezimbi.
• Ukudinga isiqinisekiso njalo: Kuyayenga ukubuza abanye njalo ukuthi, "Ingabe konke kuhamba kahle?" noma "Ngeke ngibe nezinkinga, akunjalo?"
• Ubunzima bokuzola: Kunzima kakhulu ukuzola futhi uma ucasukile.

Izinto ezinjengalezi zingenza impilo ibe nzima kakhulu.

Isayensi Yobuchopho Ebangela Ukukhathazeka: Ukubuka Igumbi Lethu Lokulawula

Ukukhathazeka akuyona nje imizwa. Njengoba sishilo ngaphambili, kuwumphumela wokuxhumana okuyinkimbinkimbi phakathi kwezingxenye ezahlukene zobuchopho bethu namakhemikhali (ama-neurotransmitter). Ake sibheke lokho ngemininingwane ethe xaxa.

Abadlali Ababalulekile Ebuchosheni Nokukhathazeka

U-Amygdala: Umqaphi wokwesaba

I-amygdala yingxenye yobuchopho bethu enesibopho sokubona ukwesaba. Yilapha lapho kunikezwa khona isignali yokuqala impendulo yokulwa noma yokubaleka lapho sibona ingozi. Ezinkingeni zokukhathazeka, le amygdala ingaba nomuzwa ojulile.

I-Hippocampus: Ibhange Lenkumbulo

Le ndawo igcina izinkumbulo, ikakhulukazi okuhlangenwe nakho okwesabekayo. Ngakho-ke, uma kwenzeka okuthile okwesabekayo esikhathini esidlule, lezi zinkumbulo zingabangela ukukhathazeka lapho ithuba liphinde livela.

I-Prefrontal Cortex (PFC): Umphathi owenza izinqumo

Lona 'uchwepheshe wokucabanga, ukwenza izinqumo, kanye nokulawula imizwa' ebuchosheni bethu. Ngokuvamile, i-PFC ihlola futhi, uma kudingeka, ilawule isignali yokwesaba evela ku-amygdala. Uma kukhona ukukhathazeka, umsebenzi wale PFC uyaphazamiseka, futhi 'isignali yengozi' evela ku-amygdala ingaba namandla kakhulu.

Ama-Neurotransmitter: Izithunywa zamakhemikhali ebuchosheni

Lezi yizithunywa zamakhemikhali ezithwala imiyalezo phakathi kwamangqamuzana obuchopho. Ezinye zezinto eziyinhloko ezibangela ukukhathazeka yilezi:

• I-Serotonin: Ilawula isimo sengqondo, ubuthongo, kanye nesifiso sokudla. Amazinga aphansi angabangela ukukhathazeka.
• I-GABA: I-neurotransmitter eyinhloko ethulisa ubuchopho. Amazinga aphansi angandisa ukukhathazeka.
• I-Norepinephrine: Ihlobene nokusabela kokucindezeleka kanye nokunaka.

Izinguquko ekusebenzeni kwazo zingaba nomthelela ezinkingeni zokukhathazeka.

Ezinye izibonelo zokukhathazeka ezimpilweni zethu

Manje ake sithathe izibonelo ezimbalwa ezimpilweni zethu futhi siqonde lokhu kukhathazeka kakhudlwana.

1. Ukuhlolwa kukaNimali kwe-A/L: UNimali ungumntwana ohlakaniphe kakhulu. Wasebenza kanzima kakhulu ukuze enze ukuhlolwa kwakhe kwe-A/L. Lapho ukuhlolwa kusondela, wazizwa esaba kancane futhi "ethukile". Wayengakwazi ukulala kahle ebusuku. Wayezizwa sengathi kukhona okungahambi kahle esiswini sakhe. Kodwa uNimali wabhekana nakho. Wafunda kahle, wakhuluma nabangani bakhe, futhi ngezinye izikhathi wenza "izivivinyo zokuphefumula". Nakuba ayethukile kancane ngosuku lokuhlolwa, wabhala ukuhlolwa kahle. Ngemva kokuphela kokuhlolwa, lokho kukhathazeka kwanyamalala kancane kancane. Lesi yisibonelo esihle sokukhathazeka okuvamile.
2. Isethulo Senkampani Kasun: UKasun usebenza enkampanini enkulu. Ngolunye usuku, kwadingeka anikeze isethulo kumakhasimende amakhulu. UKasun wayengajwayele ukukhuluma phambi kwabantu. Ngakho wazizwa ekhathazekile kancane. Wayesezizwa ekhathazekile izinsuku ezimbalwa. Ekuseni kwesethulo, isisu sakhe sasizizwa sidangele futhi izintende zakhe zazijuluka. Kodwa njengoba uKasun ayelungiselele kahle, wethula isethulo ngempumelelo. Lapho sesiphelile, wazizwa ekhululekile kakhulu. Lokhu futhi kwakuwukukhathazeka okuvamile, okufanele lesi senzakalo.
3. Isifo SikaShashi Sokukhathazeka Komphakathi: UShashi ungumfundi waseyunivesithi. Unesaba esikhulu sokukhuluma nabantu abasha, ukuhlanganyela ezingxoxweni zeqembu, nokuphuma. Ngisho noma othile embheka, uzizwa sengathi wenza into engalungile, ukuthi abantu bazomgweba. Ngenxa yalokhu kwesaba, weqa izinkulumo, akenzi abangane, futhi uhlala ekhaya. Nakuba efuna ukuphuma kulesi simo, ukwesaba kukhulu kakhulu ukuthi angakusingatha. Kulesi simo, i-amygdala yakhe ingase isebenze ngokweqile ezimweni zenhlalo, futhi i-PFC ingase ibe nobunzima bokuyilawula. Lesi kungaba yisimo esibizwa ngokuthi i-anxiety disorder. UShashi angadinga usizo lochwepheshe.
4. Ukwesaba Okuvamile KukaRavi (Isifo Sokukhathazeka Okujwayelekile - GAD): URavi usebenza ebhange. Uhlala esaba futhi "ekhathazekile" ngakho konke. Ngomsebenzi wakhe, ngemali, ngomndeni wakhe, ngempilo yakhe, ngesimo sezwe... Ucabanga futhi esaba ngazo zonke lezi zinto ngokweqile. Ngenxa yalokhu, akakwazi ukulala ebusuku, futhi uhlala ekhathele futhi ethukuthele. Unenkinga yokulawula lokhu kwesaba. Ku-GAD, ukungalingani ezinhlelweni ezahlukene ze-neurotransmitter ebuchosheni (isib. i-serotonin, i-GABA) kungabonakala. Lokhu kungaba uphawu lwesimo esibizwa ngokuthi i-GAD.

Njengoba ubona kulezi zibonelo, ukukhathazeka kungasithinta ngezindlela ezahlukene.

Ukwelashwa Kwezinkinga Zokukhathazeka: Izindlela Zokududuza Ingqondo!

Ungesabi uma uthola ukuthi unesifo sokukhathazeka. Kunezindlela eziningi zokwelapha ezisebenzayo zalokhu. Enye yezindlela ezibaluleke kakhulu yi -Cognitive Behavioral Therapy (CBT) .

Iyini i-CBT? Isebenza kanjani?

I-CBT uhlobo lokwelapha ngenkulumo lapho ukhuluma khona nodokotela wezifo zengqondo bese uzama ukuqonda imicabango, imizwa, kanye nokuziphatha okubangela ukukhathazeka kwakho.

• Ukuqaphela imicabango: Udokotela wengqondo uyakusiza ukuthi ubone imicabango efika engqondweni yakho uma ukhathazekile. (Isibonelo: "Ngizohluleka kulokhu," "Wonke umuntu uyangihleka").
• Imicabango eyinselele: Okulandelayo, sihlola ukuthi le micabango inengqondo kangakanani ngempela nokuthi ikhona yini ubufakazi bayo. Okusho ukuthi, sisebenzisa i-PFC ukuhlaziya isignali "yokwesaba" evela ku-amygdala.
• Izindlela ezintsha zokucabanga nokuziphatha: Ngemuva kwalokho, sikusiza ukuthi ufake leyo micabango emibi esikhundleni sayo ngemicabango engokoqobo nenempilo, futhi ushintshe ukuziphatha kwakho okuhlobene nokukhathazeka.
• Ukuchayeka Kancane Kancane: Ingxenye ebalulekile ye-CBT ukuthi kancane kancane, ngosizo lochwepheshe wezokwelapha, ufunde ukubhekana nezinto ozesabayo. Lokhu kushintsha kancane kancane izinkumbulo "zokwesaba" ezigcinwe ku-hippocampus futhi kunikeza ubuchopho ulwazi olusha oluthi, "O, lokhu akusikho okufanele ukwesabe."

I-CBT ikufundisa amakhono okubhekana nezimo. Ukhuluma nodokotela wakho wezifo zengqondo, uzijwayeze la makhono ngezikhathi ezithile, bese uwasebenzisa ekuphileni kwakho kwansuku zonke. Kancane kancane, ukukhathazeka kuyayeka ukulawula impilo yakho, bese uqala ukuyilawula.

Uma uzizwa sengathi ukhathazekile, wenzani?

Tshela umuntu omdala omethembayo.

Tshela umama wakho, ubaba, uthisha, noma omunye umuntu omdala omethembayo ngemizwa yakho. Bangakusiza.

Funa iseluleko sezokwelapha.

Bona udokotela wakho bese ukhuluma ngalokhu. Angahlola impilo yakho yomzimba (ngezinye izikhathi ezinye izinkinga zempilo nazo zingabangela izimpawu ezifana nokukhathazeka) futhi, uma kudingeka, akuthumele kuchwepheshe wezempilo yengqondo.

Bonana nodokotela wezifo zengqondo.

Udokotela wezifo zengqondo angakutshela ngqo ukuthi unesifo sokukhathazeka nokuthi yiziphi izindlela zokwelapha ezifanele wena. Bangakunikeza izindlela zokwelapha ezifana ne-CBT, futhi bakunike neseluleko sendlela yokusiza abazali bakho.

Izinto ongazenza ukuze ulawule ukukhathazeka (Ukuzinakekela)

Ngesikhathi uthola ukwelashwa, ungenza nezinto ezinjengalezi ukunciphisa ukukhathazeka:

Amandla okuzivocavoca

Vivinya umzimba okungenani imizuzu engama-30 ngosuku. Lokhu kukhulula ama-endorphin, kuthuthukisa amazinga e-serotonin, futhi kunciphisa ukucindezeleka.

Ukudla okunempilo nokulala kahle

Yidla ukudla okunempilo nokulinganiselayo. Nciphisa ushukela kanye ne-caffeine. Lala kahle amahora angu-7-8 ngosuku. Lokhu kubaluleke kakhulu ekulinganiseni amakhemikhali ebuchosheni.

Izindlela ezilula zokunciphisa ukucindezeleka

Ungazama izinto ezahlukene ngalokhu.

Ukuzindla Ngokucabanga: Ubuciko Bokucabanga

Ukuqaphela kumayelana nokuqaphela isikhathi samanje. Lokhu kuqinisa i-PFC yakho futhi kukusiza ukulawula imizwa evela ku-amygdala.

Ukuphefumula okujulile: isihluthulelo sokuzola

Lokhu kushukumisa uhlelo lwezinzwa lwe-parasympathetic futhi kuthulise ingqondo.

Ukubaluleka kobungane obuhle

Chitha isikhathi nabantu abakusekelayo, abakuqondayo, futhi abakusiza ukuthi uveze okuhle kakhulu kuwe.

Cabanga ngempilo engenakho ukukhathazeka.

Ungavumeli ukukhathazeka kukulawule, cabanga ngezinto ongazenza kanye nezindawo ongaya kuzo, bese usebenzisa lokhu njengesikhuthazo.

Ngingalutholaphi usizo eSri Lanka?

Izinsizakalo zempilo yengqondo eSri Lanka ziyathuthuka kancane kancane. Ngakho-ke uma sidinga usizo, kunezindawo eziningana esingaya kuzo. Okokuqala, izibhedlela zikahulumeni.Manje sekukhona imitholampilo yezifo zengqondo esebenza ezindaweni eziningi. Ungaxhumana nesibhedlela sikahulumeni wendawo mayelana nalokhu. Ikakhulukazi, i-National Institute of Mental Health (NIMH) e-Angoda yisibhedlela esiyinhloko nesikhethekile kakhulu sale njongo.

Ngaphezu kwalokho, kukhona odokotela bezifo zengqondo abahle nabaqeqeshiwe, odokotela bezengqondo, kanye nabeluleki emkhakheni ozimele . Ungathola ulwazi ngalaba bantu ku-inthanethi, noma kubantu obaziyo, njengodokotela womndeni wakho.

Kunezinombolo eziningana zosizo eSri Lanka ongazishayela ucingo bese uthola iseluleko ngokushesha uma kwenzeka isimo esiphuthumayo. Isibonelo, inombolo yocingo ethi "1926" ye-Sumitrayo Institute kanye ne-National Institute of Mental Health yaziwa kakhulu ngalokhu. Ukuze uthole izinombolo zocingo nezinsizakalo zamanje, sicela ubheke amawebhusayithi ezikhungo ezifanele noma uxhumane nazo ngqo. Ungathola ukwesekwa okuyisisekelo okudingayo ngokushayela lezi zinombolo.

Ngaphezu kwalokho, kunezinhlangano eziningana ezingezona ezikahulumeni (ama-NGO) ezisebenza eSri Lanka ezisebenza ngempilo yengqondo. Ngezinye izikhathi, ungathola nezinsizakalo zokwelulekwa kanye nezinhlelo zokuqwashisa kuzo.

Okubalulekile: Ngaphambi kokuxhumana nanoma iyiphi inhlangano noma umuntu, kuwukuhlakanipha ukwenza ucwaningo ngeziqu zakhe, ulwazi lwakhe, kanye nokwethembeka kwakhe. Funa usizo endaweni ekulungele, ekulungele, futhi ethembekile kuwe.

Ekugcineni... inkululeko yengqondo!

Ukukhathazeka kuyingxenye yokuphila kwethu. Ukukhathazeka okuvamile kusisiza sibhekane nezinselele futhi siqaphele. Kuyindlela yemvelo yokusabela kobuchopho bethu, isimiso sezinzwa, kanye nesimiso samahomoni. Kodwa uma kuba yinto engalawuleki futhi kuthinta impilo yethu yansuku zonke, kungaba yisifo sokukhathazeka ngenxa yokungalingani ekusebenzeni kobuchopho kanye namakhemikhali.

Khumbula, awuwedwa. Baningi abantu ababhekene nokukhathazeka. Ungabi namahloni noma wesabe ukucela usizo nokufuna ukwelashwa. Ngosizo nokusekelwa okufanele, nawe ungaqonda izici zebhayoloji nezengqondo ezibangela ukukhathazeka, uziphathe kahle, futhi uphile impilo ejabulisayo nephumelelayo. Nawe unelungelo lokususa isisindo engqondweni yakho futhi uphefumule kalula!

Nakekela impilo yakho yengqondo. Uma wena noma othile omaziyo edinga usizo, sicela ufune usizo lochwepheshe.