Wake waba nokucindezeleka, kodwa wawungazi? Lokhu kungase kubonakale njengombuzo ongavamile. Ungase ucabange, "O, ukube benginalokho, bengizokwazi." Kodwa empeleni, lokho kungase kungabi njalo. Ngoba ukucindezeleka kungena kancane kakhulu ezimpilweni zethu, ngaphandle kokuthi siqaphele. Kancane kancane, indlela ocabanga futhi uzizwa ngayo, indlela obheka ngayo impilo, imbozwe yithunzi elimnyama lalokhu kucindezeleka, ngisho noma wena ungazi.
Ingabe ukucindezeleka kumane nje kumayelana nokuzizwa udangele ngaso sonke isikhathi?
Abantu abaningi bacabanga ukuthi ukucindezeleka kumane nje kuwumuzwa wokudabuka ohlala izinsuku eziningi futhi ongapheli. Kodwa iqiniso lihlukile kakhulu. Izimpawu zokucindezeleka zingafika ngezindlela eziningi. Mhlawumbe ufunda lesi sihloko ngoba uzizwa sengathi "kukhona okungahambi kahle."
Cabanga ngakho, uzizwa ukhathele ngaso sonke isikhathi? Uhlala ufuna ukulala? Noma awulali nje ebusuku? Unenkumbulo elahlekile, noma awusatholi injabulo ezintweni owawuzijabulela? Konke lokhu kungaba izimpawu zokucindezeleka. Umuzwa wokuthi "Angicindezelekile, kodwa angikhathali ngalutho njengamanje" uvame kakhulu, ikakhulukazi phakathi kwabesifazane. Lokho kungazinzi, lowo muzwa wokungakhathali ngalutho, kungaba uphawu oluqinile lokucindezeleka .
Kalula nje, ukukhathala ngokweqile, ukuqwasha, nokulahlekelwa injabulo empilweni kungaba izimpawu zokucindezeleka.
Nakuba lezi zimpawu zingase zingacaci ngezinye izikhathi, into ebaluleke kakhulu sonke okudingeka siyiqonde ukuthi ukucindezeleka kuyisifo esingathi sína esingalimaza izimpilo zethu, sihlukanise imindeni, futhi ekugcineni siholele ekuzibulaleni. Ucwaningo olusha luye lwafakazela nokuthi ukucindezeleka kubangela umonakalo wesikhathi eside, omkhulu ebuchosheni bethu. Lokhu kwandisa ingozi yokuthola ukucindezeleka futhi esikhathini esizayo.
Izindaba ezinhle ukuthi ukucindezeleka kuyisifo esingelapheka kakhulu . Ngakho-ke uma usola ngisho nokuncane ukuthi wena noma othile omaziyo unalesi simo, ake sixoxe kabanzi ngaso.
Izimpawu ezikhethekile abesifazane abazizwayo lapho bebhekene nokucindezeleka
Abesifazane banamathuba aphindwe kabili okuphathwa ukucindezeleka kunabesilisa. Banamathuba amaningi okuxilongwa okungalungile. Yingakho kubalulekile ukuqaphela lezi zimpawu.
| Isibonakaliso | Yini engenzeka? |
|---|---|
| Izinguquko zesisindo, ubuthongo, kanye nesifiso sokudla | Abanye abantu balala ngokweqile, kanti abanye banenkinga yokungalali. Bangase futhi bazizwe benokudla okwandayo noma belahlekelwe ngokuphelele yisifiso sokudla. |
| Ubuhlungu obungokomzimba obungapheli | Izinto ezifana nokukhathala okuqhubekayo, ikhanda elibuhlungu, izinhlungu zomhlane, ukuphazamiseka kwesisu (izinkinga zokugaya ukudla), kanye nezinkinga zomjikelezo wokuya esikhathini. |
| Ukungaphumuli kwengqondo nentukuthelo | Ukuzizwa ukhathazekile futhi ukhathazekile njalo (Ukukhathazeka). Ukuthukuthela ngokushesha nokucasuka ngezinto ezincane. |
| Ukukhohlwa kanye nobunzima bokugxilisa ingqondo | Ukungakwazi ukugxila, ukukhohlwa izinto njalo. |
| Umbono wokuphelelwa yithemba ngokuphila | Imicabango yokuthi konke kuhamba kabi, akukho okulungile. Ukungakwazi ukuthola lutho empilweni ongalujabulela. |
| Imizwa yecala nokungabi namandla | Ukuzizwa sengathi wenze iphutha njalo, ucabanga ukuthi awunakuzisiza. |
| Ukunganaki | Ukulahlekelwa isithakazelo noma injabulo emisebenzini eyayijabulisa ngaphambilini (isib., ukukhuluma nabangani, izinto zokuzilibazisa). |
| Imicabango yokuzibulala | Ukuba nemicabango efana nokuphila akunamsebenzi, noma ukuthi ngingathanda ukufa. Lesi yisimo esiphuthumayo nesibucayi kakhulu. |
Kuyini "Ukucindezeleka Okufihliwe"?
Ngezinye izikhathi ukucindezeleka akubonakali njengokudabuka ngqo. Kunalokho, kubonakala ngezindlela ezithile zokuziphatha. Izazi zengqondo zibiza lokhu ngokuthi "ukucindezeleka okufihliwe." Isibonelo:
- Ukuthenga ngokungadingekile futhi ngaphandle kwemingcele.
- Ukusebenza ngaso sonke isikhathi.
- Ukudla noma ukuphuza ngaphandle komkhawulo.
Uma uzizwa ungenalutho olujulile nokukhathazeka uma ungenzi lezi zinto, kungaba uphawu lokucindezeleka kwangaphakathi.
Kungani sithola ukucindezeleka? Ziyini izimbangela?
Ngokusho kochwepheshe, ukucindezeleka kubangelwa yinhlanganisela yezici eziningana.
- Izici Zezakhi Zofuzo: Ukucindezeleka kwenzeka emindenini. Lokhu kusho ukuthi i-chemistry yobuchopho babanye abantu ingase ibe sengozini enkulu yokucindezeleka ngenxa yethonya lezakhi zofuzo.
- Izehlakalo zokuphila: Izinkinga ezinkulu kanye nezinkinga zokuphila - njengokuhlukana kobuhlobo bothando, ukulahlekelwa umsebenzi, noma ukufa kothandekayo - kungabangela ukucindezeleka ngokushesha. Ubumpofu obuqhubekayo, ukungasebenzi, ukuhlukaniswa komphakathi, kanye nokulimala kobuntwana nakho kuyizinto ezinkulu eziyingozi.
- Izimbangela zezokwelapha: Ubuhlungu obungapheli noma izimo zezokwelapha ezifana nesifo sikashukela, umdlavuza, kanye ne-hypothyroidism kungaholela ekucindezelekeni. Okunye ukuntuleka kokudla okunempilo kanye neminye imithi nakho kungabangela ukucindezeleka. Yingakho kubalulekile ukubona udokotela wakho ukuze ahlolwe ngokuphelele ngaphambi kokuqala ukwelashwa kokucindezeleka.
- Ubulili: Njengoba sixoxile ngaphambili, abesifazane basengozini enkulu yokuthola ukucindezeleka. Isizathu esiyinhloko salokhu izinguquko ezinkulu zamahomoni ezenzeka ngesikhathi sokuya esikhathini, ukubeletha, kanye nokunqamuka kokuya esikhathini.
- Ukucindezeleka: Kukhona ukuxhumana okuqinile phakathi kokucindezeleka okuhlala isikhathi eside nokucindezeleka.
Kulashwa kanjani ukucindezeleka?
Uma unezimpawu zokucindezeleka ezihlala isikhathi esingaphezu kwamasonto amabili , ikakhulukazi uma ziphazamisa imisebenzi yakho yansuku zonke, kufanele nakanjani ufune ukwelashwa.
Isinyathelo sokuqala ukubona udokotela womndeni wakho. Angahlola ukuthi izimpawu zakho zibangelwa yini yisimo somzimba, futhi uma kudingeka, akuthumele kuchwepheshe wezempilo yengqondo.
Kunezindlela ezimbili eziyinhloko ezisetshenziswayo ukwelapha ukucindezeleka: ukwelashwa kwengqondo kanye nemithi.
1. Ukwelapha Ngengqondo:Kalula nje, kuyindlela yokwelapha ehilela ukukhuluma nomeluleki oqeqeshiwe noma udokotela wezifo zengqondo. Ayinazo imiphumela emibi futhi ivame ukusebenza kahle njengemithi. Isibonelo, i-Interpersonal Therapy (IPT) ingasiza ekunciphiseni izimpawu zokucindezeleka ngokuthuthukisa ubudlelwano besiguli nomndeni nabangane.
2. Imithi yokucindezeleka: Le mithi isebenza kahle kakhulu ekucindezelekeni okukhulu noma kwesikhathi eside. Isebenza ngokulinganisa kabusha amakhemikhali ebuchosheni abizwa ngokuthi ama-neurotransmitters. Kunezinhlobo eziningi ezahlukene zemithi, ngakho-ke kubalulekile ukusebenzisana nodokotela wakho ukuthola okusebenzela kahle kakhulu.
Izifundo eziningi zikhombisile ukuthi ukusebenzisa zombili lezi zindlela zokwelapha ndawonye kuveza imiphumela ephumelela kakhulu (izinga lokuphulukiswa elingaphezu kuka-70%).
Izinto ongazenza wena
Ngesikhathi uphathwa, kubaluleke kakhulu ukuthi uzinakekele.
- Gwema utshwala nezidakamizwa ngokuphelele.
- Lala ngokwanele ngangokunokwenzeka.
- Ukuzivocavoca! Lokhu kuyasiza ngokumangalisayo. Ucwaningo luye lwabonisa ukuthi ukuzivocavoca kusebenza kahle njengemithi yokucindezeleka okuncane kuya kokuphakathi.
Into ebaluleke kakhulu ukungalindi ukuthi ukucindezeleka kube ngcono ngokwakho. Uma kungelashwa, ukucindezeleka kungalimaza hhayi nje kuphela isimo sakho sengqondo kodwa nempilo yakho yomzimba. Kwandisa ingozi yakho yesifo senhliziyo futhi kwenze buthaka amasosha omzimba wakho. Futhi, uma kungelashwa, ukucindezeleka kungabuya futhi, kube kubi kakhulu isikhathi ngasinye lapho kwenzeka.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akukhona nje ukuzizwa udangele ngaso sonke isikhathi. Qaphela ukukhathala okuqhubekayo, ukungabi nandaba nanoma yini (ukunganaki), kanye nobuhlungu bomzimba.
- Ukucindezeleka kungabathinta abesifazane ngezindlela ezahlukene. Qaphela izinguquko zamahomoni kanye nezimpawu "ezifihliwe" (ukuthenga ngokweqile, ukujima).
- Uma izimpawu ziqhubeka isikhathi esingaphezu kwamasonto amabili, bonana nodokotela wakho ngokushesha. Ungabi namahloni noma wesabe.
- Ukwelashwa kwengqondo kanye nemithi kusebenza kahle kakhulu. Imiphumela emihle kakhulu ingatholakala uma kokubili kusetshenziswa ndawonye.
- Zisize. Vivinya umzimba kahle, ulale ngokwanele, futhi ugweme utshwala. Lokhu kuzoba amandla amakhulu ohambweni lwakho lokululama.
- Ungalindi ukuthi ukucindezeleka kuphele ngokwakho. Uma kungelashwa, kungaphinde kuvele futhi kulimaze impilo yakho iyonke.
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