Ingabe uvame ukucabanga kakhulu ngisho nangezinto ezincane kakhulu? Ingabe imicabango efana nokuthi "Kuthiwani uma lokhu kwenzeka?", "Ngiyazibuza ukuthi ubecabangani," "Kuthiwani uma ngingakwazi ukwenza lo msebenzi kahle..." iqhubeka igeleza engqondweni yakho? Ungase ucabange, "Uma ngicabanga ngakho futhi ngikhathazeke ngakho, ngizokwazi ukuvimba into embi ukuthi ingenzeki." Kodwa iqiniso liwukuthi, ukucabanga kakhulu noma ukukhathazeka kakhulu kungaba nemiphumela engenakucatshangwa emzimbeni wakho. Lapho lokhu kukhathazeka kuba ngokweqile, kungakhula kube ukukhathazeka futhi kukwenze ugule ngokomzimba.
Kusho ukuthini ngempela ukucabanga ngokweqile?
Kalula nje, 'ukukhathazeka' umuzwa wokungakhululeki nokukhathazeka okungadingekile ngenkinga noma isimo. Uma lokhu kuba ngokweqile, kokubili ingqondo nomzimba wakho kuqala ukusebenza njalo. Umcabango okuwukuphela kwawo odlula ekhanda lakho uthi "Kuzokwenzekani?"
Uma ukhathazeka ngokweqile, ungazizwa ukhathazekile kakhulu, ngisho nasemini, futhi ngezinye izikhathi ube nokuhlaselwa uvalo. Abantu abaningi abakhathazekayo bahlala bethi banomuzwa wokuthi "kuzokwenzeka into embi." Lokhu kwesaba okungenangqondo kwandisa ukukhathazeka kwabo. Laba bantu, abazwela kakhulu indawo abakuyo kanye nokugxekwa kwabanye, bangase babone noma yini nanoma ubani njengosongo kubo.
Lokhu kukhathazeka okungapheli kungathinta impilo yakho yansuku zonke kangangokuthi kungaphazamisa isifiso sakho sokudla, indlela ophila ngayo , ubudlelwano nomndeni nabangane, ubuthongo, ngisho nokusebenza kwakho emsebenzini.
Ngokuvamile, abantu abakhathazeka ngokweqile ngale ndlela baphendukela ezintweni ezingalungile ukuze banciphise ukukhathazeka kwabo. Isibonelo, banamathuba amaningi okuba imilutha yezinto ezifana nokudla ngokweqile, ukubhema, utshwala nokusebenzisa izidakamizwa.
Ingabe lokhu kungaba yisimo sokukhathazeka?
Ukukhathazeka empeleni kuyindlela evamile yokusabela ekucindezelekeni. Kodwa-ke, uma lokhu kukhathazeka kuqhubeka, kungaba umphumela wesimo sezokwelapha njenge-Generalized Anxiety Disorder, i-Panic Disorder, noma i-Social Anxiety.
Zicabange unezivivinyo ezibalulekile noma ingxoxo yomsebenzi. Kuvamile ukuzizwa ukhathazekile futhi wesaba ngaleso sikhathi. Eqinisweni, ngezinye izikhathi lokhu kukhathazeka okuncane kuhle. Kukusiza ukuthi ulungiselele kangcono umcimbi ozayo. Isibonelo, uma uya engxoxweni yomsebenzi, uma wesaba kancane, ucwaninga ngesikhundla kanye nenkampani ngokucophelela. Khona-ke uzokwazi ukubhekana nakho ngendlela yobungcweti.Nginganikeza.
Kodwa-ke, abantu abakhathazeka ngokweqile basabela ngokushesha kakhulu ezimweni ezicindezelayo nangobudlova obukhulu. Ngisho nokucabanga ngesimo kungababangela ukucindezeleka okukhulu nokungakhululeki. Lokhu kukhathazeka kuba yingozi uma kuba yinto engenangqondo kangangokuthi awukwazi ngisho nokucabanga ngeqiniso noma ukucabanga kahle.
"Impendulo Yokulwa Noma Yokundiza"
Umzimba wethu unendlela emangalisayo yokusabela ekucindezelekeni. Lokhu sikubiza ngokuthi "ukusabela kokulwa noma ukubaleka." Kalula nje, kuyinqubo ezenzakalelayo elungiselela umzimba ukubhekana nengozi.
Cabanga nje, lapho okhokho bethu besehlathini, bahlangana nengwe ngokuzumayo. Ngaleso sikhathi, imizimba yabo yayizozilungiselela ngokushesha, kungaba ukulwa nesilwane noma ukubaleka ngokushesha ngangokunokwenzeka. Ukuze inikeze amandla adingekayo kulokhu, umzimba wawukhipha ama-hormone afana ne-"Adrenaline" bese wenza umzimba wonke uqaphile.
Nakuba singahlangani nezingwe kulezi zinsuku, kunezinhlobo eziningi "zezingozi." Isibonelo, umphathi osithethisa njalo ehhovisi, ukuminyana kwezimoto ekuseni nakusihlwa, ucingo olukhala njalo, ngisho nempikiswano encane ekhaya konke kungabhekwa njengengozi emizimbeni yethu. Uma ungumuntu ohlala ecindezelekile ngisho nezinto ezincane kakhulu, le mpendulo ethi "Ukulwa noma Ukubaleka" izoqala ukusebenza ngaso sonke isikhathi.
Ingabe ukukhathazeka njalo kungakwenza ugule ngempela?
Yebo, kungakwenza nakanjani. Ukukhathazeka okungapheli nokucindezeleka kungaholela ezinkingeni eziningi zempilo. Inkinga iqala ngokuvuselelwa kwansuku zonke kwaleyo mpendulo ethi "Ukulwa noma Ukubaleka" esikhulume ngayo.
Le mpendulo ibangela ukuthi isimiso sezinzwa somzimba sikhiphe ama-hormone okucindezeleka njenge-cortisol. Lawa ma-hormone andisa amazinga kashukela egazini kanye nama-triglycerides, okunikeza umzimba amandla amaningi ngokushesha. Kodwa-ke, uma singasebenzisi la mandla engeziwe emisebenzini yomzimba njengokugijima, lawo ma-hormone aqala ukuba nomthelela omubi emzimbeni.
Ithebula elingezansi libala ezinye zezimpawu zomzimba ezisheshayo ezingase zivele ngenxa yalokho.
| Izimpawu zomzimba ezisheshayo ezingavela ngenxa yokukhathazeka ngokweqile | |
|---|---|
| - Ubunzima bokugwinya ukudla | - Ubuhlungu bemisipha nokuqina kwayo |
| - Isiyezi | - Isicanucanu |
| - Umlomo owomile | - Ukuzizwa unamandla angaphumuli |
| - Ukushaya kwenhliziyo okusheshayo | - Ukuphefumula okusheshayo/ukuphelelwa umoya |
| - Ukukhathala okukhulu | - Ukujuluka ngokweqile |
| - Ubuhlungu bekhanda obuvamile | - Ukuthuthumela nokuthuthumela |
| - Ukungakwazi ukugxila | - Intukuthelo evame ukwenzeka |
Uma lesi simo siqhubeka ngaphandle kokwelashwa, singaholela ezinkingeni zempilo ezinkulu kakhulu.
| Imiphumela emibi yesikhathi eside |
|---|
| - Ubuthakathaka bamasosha omzimba (ukugula njalo) |
| - Izifo zesimiso sokugaya ukudla (ukuvuvukala kwesisu, i-gastritis) |
| - Ukulahlekelwa inkumbulo yesikhashana |
| - Ingozi yesifo semithambo yenhliziyo ngaphambi kwesikhathi kanye nokuhlaselwa yinhliziyo |
| - Ukucindezeleka kanye nemicabango yokuzibulala |
Into ebalulekile ukuthi, akusikho ukucindezeleka ngokwako okukugulisayo. Yindlela osabela ngayo kulokho kucindezeleka, okungukuthi, indlela okhathazeka ngayo ngokweqile, indlela okuthinta ngayo izinhlelo ezahlukene emzimbeni wakho okukugulisayo.
Izindaba ezinhle ukuthi ungasilawula lesi simo ngokwenza izinguquko ezimbalwa ezilula endleleni yakho yokuphila.
Yini esingayenza ukuze siphume kulesi simo?
Kunezinto eziningi ongazenza ukuze ubuyisele ibhalansi phakathi kwengqondo yakho, umzimba, nomoya.
- Bona udokotela wakho: Into yokuqala okufanele uyenze ukubona udokotela womndeni wakho. Uzokwenza ukuhlolwa okuphelele ngokomzimba ukuqinisekisa ukuthi ukukhathazeka kwakho akubangelwa esinye isimo sezokwelapha. Uma kudingeka, udokotela wakho angase akunikeze imithi efana nemithi yokulwa nokukhathazeka noma imithi yokucindezeleka ukusiza ekulawuleni ukukhathazeka kwakho.
- Vivinya umzimba nsuku zonke: Ngokuvunyelwa udokotela wakho, qala uhlelo lokuzivocavoca nsuku zonke. Amakhemikhali akhiqizwa emzimbeni ngesikhathi sokuzivocavoca okulingene awusizo kakhulu ekuthuthukiseni ukusebenza kwesimiso somzimba sokuzivikela. Ukuzivocavoca umzimba kuyindlela enhle yokuqeqesha umzimba ukuze ubhekane nokucindezeleka.
- Yidla ukudla okunempilo nokulinganiselayo: Lapho ucindezelekile futhi ukhathazekile, abanye abantu badla kancane, abanye badla kakhulu, kanti abanye badla ukudla okungenampilo. Cabanga kabili ngempilo yakho ngaphambi kokuthatha isiqandisi uma uzizwa ukhathazekile.
- Nciphisa ukudla kwakho i-caffeine: I-caffeine , etholakala etiyeni nasekhofini, ivuselela isimiso sezinzwa. Lokhu kungabangela ukukhishwa kwe-adrenaline, okukwenza uzizwe ukhathazekile kakhulu.
- Qaphela ukukhathazeka kwakho: Zinike imizuzu eyi-15 ngosuku ucabange ngayo yonke inkinga noma ukwesaba okusengqondweni yakho. Kodwa uma imizuzu eyi-15 isiphelile, zithembise ukuthi uzoyiyeka leyo micabango. Abanye abantu bagqoka ibhande lerabha esihlakaleni sabo bese "belifaka" lapho bezizwa bekhathazekile, njengesikhumbuzo sokuyeka umcabango.
- Funda ukuphumula: Imisebenzi efana nokuzindla, ukuphefumula okujulile, ukulalela umculo ozolisayo, i-yoga, kanye ne-tai chi kungasiza ekulweni nokusabela komzimba "kokulwa noma ukubaleka". Uma kwenziwa njalo, lokhu kungasiza ekunciphiseni imiphumela emibi yokucindezeleka.
- Gcina ubudlelwano obuhle nabantu: Isizungu kanye nokuzihlukanisa nabantu kwenza kube nzima ukulawula ukucindezeleka. Abantu abajabulela ukuchitha isikhathi nabangani abahle nomndeni banezifo ezimbalwa futhi baphila isikhathi eside.
- Khuluma nomeluleki ochwepheshe: Ukwelulekwa kwengqondo kungakusiza ukuthi ubone izindlela zokucabanga ezikubangela ukucindezeleka okungaka futhi uthuthukise amasu afanele okubhekana nesimo. Umeluleki angasikisela izindlela zokukusiza. Kodwa, nguwe okufanele ushintshe. Ukwelashwa kuzophumelela kuphela uma usebenza kanzima ukuze ube ngcono.
Umlayezo Wokuya Nawe Ekhaya
- Kuvamile ukukhathazeka ngezinto ezincane, kodwa ukuzikhathaza kakhulu kuyingozi emzimbeni nasengqondweni yakho.
- Ukukhathazeka ngokweqile kungabangela izifo zangempela zomzimba, kusukela ekhanda kuya esifweni senhliziyo.
- Akudingeki ubhekane nale nkinga wedwa. Kuwuphawu lwamandla okuthola usizo.
- Okokuqala, bonana nodokotela wakho. Kubalulekile ukuqinisekisa ukuthi azikho ezinye izimo zomzimba.
- Izinguquko ezilula zendlela yokuphila njengokuzivocavoca umzimba, ukudla okunempilo, amasu okuphumula, kanye nobudlelwano obuhle nabantu kungenza umehluko omkhulu.
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