Sonke sizizwa sidabukile, sicindezelekile, futhi singakwazi ukwenza lutho ngezinye izikhathi ekuphileni kwethu. Kungaba ngenxa yesenzakalo esicindezelayo ekuphileni kwethu. Kuvamile kakhulu. Kodwa uma lokhu kudabuka, lokhu kukhathazeka, kuqhubeka amasonto noma izinyanga, uma kungaphezu kwamandla kangangokuthi awukwazi ngisho nokwenza imisebenzi yakho yansuku zonke, kungase kungabi umuzwa wokudabuka nje. Kungaba isimo esibi esibizwa ngokuthi ukucindezeleka esidinga ukwelashwa. Indawo engcono kakhulu yokukhuluma ngalokhu ukubona udokotela wakho. Angakuhlola futhi akusize welaphe izimpawu zakho.
Kuyini ngempela ukucindezeleka?
Kalula nje, ukucindezeleka kuyisifo sengqondo esithinta imizwa yakho, imicabango, kanye nokuziphatha kwakho. Kuthinta abantu abangaphezu kwezigidi ezingu-300 emhlabeni jikelele, ngokusho kwe-World Health Organization. Ukucindezeleka kungathinta noma ubani wanoma yimuphi ubudala, ngisho nezingane ezincane kakhulu. Kodwa-ke, kuvame kakhulu kubantu abaseminyakeni yabo yamashumi amathathu.
Futhi, lesi simo sivamile kubantu abadala. Kodwa kudingeka siqonde into eyodwa lapha. Kunezinhlobo ezimbili zosizi ezihambisana nezinselele zokuguga, njengokulahlekelwa umlingani wokuphila, ukulahlekelwa abangane, kanye nokwenza umzimba ube buthaka. Ukucindezeleka yisifo esidinga ukwelashwa.
Esinye isimo esikhethekile ukucindezeleka abanye besifazane ababhekana nakho ngemva kokubeletha. Sikubiza ngokuthi ukucindezeleka kwangemva kokubeletha . Lezi zimpawu zingahlala kusukela emavikini kuya eminyakeni. Kodwa izindaba ezinhle ukuthi ngosizo lwezokwelapha, lesi simo singalapheka cishe ngokuphelele.
Yiziphi izinhlobo eziyinhloko zokucindezeleka?
Ukucindezeleka akufani konke. Kunezinhlobo namazinga ahlukene. Ake siqonde ezinye zezinhlobo eziyinhloko ngokucacile. Ukuze lokhu kube lula ukukuqonda, nginikeze ithebula elingezansi.
| Uhlobo Lokucindezeleka | Kalula nje... | Amaphuzu Abalulekile |
|---|---|---|
| Ukusabela Kokucindezeleka Kwezokwelapha: Isifo Sokusabela Ekucindezelekeni | Isimo esingesibi kangako nesesikhashana esibangelwa esinye isenzakalo sokuphila esicindezelayo (isib. ukulahlekelwa umsebenzi, ukuwohloka kobudlelwano). | - Ngaphandle kokuthi kube noshintsho olukhulu ezintweni ezifana nokulala kanye nesifiso sokudla, imithi ayidingeki. - Iyaphola ngokuhamba kwesikhathi (amasonto ama-2 - izinyanga ezi-6). - Ukwelapha ngokwengqondo kuyasiza uma kuphazamisa imisebenzi yansuku zonke. |
| Ukucindezeleka Okukhulu | Yilokhu esikubheka njengesimo esibucayi kakhulu. Ungase ungakwazi ukwenza imisebenzi yansuku zonke, uzizwe ukhungathekile ngempilo, futhi ube nemicabango yokuzibulala. | - Ukukhathala okukhulu, izinkinga zokulala, kanye nomuzwa wokungabi nalutho. - Kwezinye izimo ezinzima, ungase ulahlekelwe ukuxhumana neqiniso futhi ubone/uzwe izinto ezingekho (ukungaboni). - Lesi simo sidinga ukwelashwa kwezokwelapha ngempela. |
| I-Dysthymia Manje okwaziwa ngokuthi: Isifo Sokucindezeleka Esiqhubekayo | Lesi yisimo sokucindezeleka esiphansi, kodwa esihlala isikhathi eside (okungenani iminyaka emibili kubantu abadala). Kukhona ukuthambekela kokuzizwa udabukile futhi ukhungathekile ngaso sonke isikhathi. | - Nakuba izimpawu zingenzima njengokucindezeleka okukhulu, zingaba nomthelela omkhulu empilweni ngoba zihlala isikhathi eside. - Lesi futhi yisimo esingalawulwa ngokwelashwa. |
Into ebaluleke kakhulu ukuqonda ukuthi lokhu akulona iphutha lakho noma ubuthakathaka bakho. Ukucindezeleka kuyisimo esingelapheka nesilawulekayo.
Yiziphi izimbangela zokucindezeleka?
"Kungani lokhu kwenzeke kimi?" ungase uzibuze. Empeleni ayikho imbangela eyodwa eqondile yokucindezeleka. Kungumphumela wokuhlanganiswa kwezici zofuzo , zebhayoloji, zezemvelo, nezengqondo .
Kalula nje, kukhona ukungasebenzi kahle kwezinhlelo zobuchopho ezilawula imizwa, imicabango, kanye nokuziphatha. Ama-neurotransmitter, adlulisa imiyalezo phakathi kwamangqamuzana ethu ezinzwa,Ukungalingani kwamakhemikhali abizwa ngokuthi ama-neurotransmitters (isib. i-serotonin, i-norepinephrine, i-dopamine) kubhekwa njengembangela enkulu yalokhu. Imithi enikezwa ukucindezeleka isebenza kakhulu ukulinganisela kabusha umsebenzi wala makhemikhali.
Futhi, uma othile emndenini wakho eke waba nokucindezeleka, nawe ungaba sengozini yokukuthola. Njengoba nje ezinye izifo ezifana nesifo sikashukela nesifo senhliziyo zingazuzwa njengefa. Kodwa akuzona nje izakhi zofuzo ezibangela lokhu, nezinye izici nazo zidlala indima.
Yiziphi izinto ezandisa ingozi yokucindezeleka?
Ezinye izinto zingandisa ingozi yokucindezeleka . Ake sibheke ukuthi ziyini.
- Okuhlangenwe nakho okubuhlungu empilweni: Ukuhlukunyezwa ngokomzimba, ngokocansi, noma ngokomzwelo okwenzeke ebuntwaneni noma esikhathini esithile empilweni kungaholela ekucindezelekeni kamuva ekuphileni.
- Imithi ethile: Imithi yokucindezeleka kwegazi noma ezinye izimo ingabangela ukucindezeleka njengomphumela ongemuhle. Ngakho-ke, kubalulekile ukukhuluma nodokotela wakho ngemithi oyiphuzayo.
- Izingxabano zomuntu siqu: Izingxabano zesikhathi eside kanye nokungavumelani nomndeni noma nabangani kungandisa ukucindezeleka futhi kuholele ekucindezelekeni.
- Ukufa noma ukuhlukana kothandekayo: Nakuba usizi ngokulahlekelwa othandekayo luyinto evamile, kwabanye abantu usizi lungaba olungabekezeleleki futhi lukhule lube ukucindezeleka.
- Izinguquko ezinkulu empilweni: Lesi simo singaba khona ngezinguquko ezinkulu empilweni, kungaba zinhle noma zimbi. Isibonelo, kungaba yinto enhle njengokuqala umsebenzi omusha noma ukushada, noma into embi njengokulahlekelwa umsebenzi noma ukuhlukana.
- Ezinye izifo ezinkulu: Ukucindezeleka kungahambisana nezifo ezihlala isikhathi eside njengomdlavuza, isifo senhliziyo, nesifo sikashukela .
- Ukusetshenziswa kwezidakamizwa notshwala: Inani elikhulu labantu abasebenzisa izidakamizwa notshwala nabo banokucindezeleka. Lokhu kokubili kuhlobene.
Kubalulekile ukukhumbula ukuthi ukucindezeleka kungenzeka ngisho noma kungekho kulezi zinto empilweni yakho. Into ebaluleke kakhulu ukuqaphela izimpawu bese ucela iseluleko sezokwelapha ngokushesha okukhulu.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akuyona nje umuzwa wokudabuka noma isithukuthezi, kodwa kuyisifo sangempela esidinga ukwelashwa.
- Lokhu akusikho ubuthakathaka noma iphutha lakho. Lesi simo singenzeka kunoma ubani.
- Kunezinhlobo ezahlukene zokucindezeleka. Ukuhlonza isimo sakho ngokunembile kubalulekile ekwelapheni.
- Uma ucabanga ukuthi wena noma othile omaziyo unezimpawu zokucindezeleka, into engcono kakhulu nebaluleke kakhulu ongayenza ukukhuluma nodokotela wakho .
- Ngokwelashwa okufanele (imithi, ukwelulekwa, noma inhlanganisela yakho kokubili), ukucindezeleka kungalawulwa ngokuphelele futhi ungaphila impilo ejabulisayo nephumelelayo.
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