Ingabe uzizwa udangele ngaso sonke isikhathi? Ake sifunde kabanzi ngalokhu "kucindezeleka"!

Sonke sizizwa sidabukile futhi siphelelwe yimizwa ngezikhathi ezithile. Kuvamile kakhulu. Uma sinokuphikisana okuncane nomngane, lapho singenzi kahle njengoba besicabanga ukuthi sizokwenza esivivinyweni, noma lapho sizizwa sinesithukuthezi usuku lonke, sivame ukuzixazulula lezi zinto ngokwethu, noma usizi luyanyamalala ngemva kwesikhashana.

Kodwa... ngezinye izikhathi, uma lokho kudabuka, lowo moya ophansi, kuhlala isikhathi esingaphezu kwamasonto amabili, futhi kuthinta imisebenzi yakho yansuku zonke (umsebenzi wesikole, ukuchitha isikhathi nabangani, izinto ozithandayo ), kungase kungabi "ukudabuka" nje kuphela. Kungaba uphawu lwesimo esibizwa ngokuthi " Ukucindezeleka ."

Ungesabi! Into ebaluleke kakhulu ukukhuluma ngalokhu nokukuqonda.

Kuyini lokhu "ukucindezeleka"?

"Ukucindezeleka" kungaphezu nje kokuzizwa udangele. Kuyisimo sezokwelapha esingathinti nje izingqondo zethu, kodwa nemizimba yethu yonke. Umuntu onesifo sokucindezeleka angashintsha indlela azibheka ngayo, indlela azizwa ngayo, kanye nendlela aziphatha ngayo.

Kufana nokuthi izingqondo zethu ziphelelwe yibhethri. Asinasithakazelo kunoma yini, futhi konke kubonakala kumnyama.

Ziyini izimpawu zokucindezeleka? Ingabe nawe unazo lezi zimpawu?

Izimpawu zokucindezeleka ngezinye izikhathi zingaba zingabonakali. Zingase zingabonakali ngaphandle, okwenza kube nzima ukuzibona. Kodwa uma unesinye noma ngaphezulu salezi zimpawu isikhathi eside, kuwumqondo omuhle ukukhathazeka.

• Ukucasuka kalula noma ukukhononda: Ukuzizwa unesineke njengakuqala.
• Ugxila ekuhlulekeni, uzizwa enecala, noma uyazigxeka: uzisola yena.
• Ukulahlekelwa isithakazelo noma injabulo kubangani, izinto ozithandayo, kanye nomsebenzi wesikole: Akusekho sithakazelo ezintweni ezazijabulisa ngaphambilini.
• Zibandakanye ekuziphatheni okuyingozi: Isibonelo, ukuphendukela ezidakamizweni, otshwaleni, noma ekuzilimazeni.Ukuzizwa sengathi uzilimaza .
• Izinguquko ezinkulu ekulaleni (Ubuthongo obuncane kakhulu noma obukhulu kakhulu): Awukwazi ukulala kungakhathaliseki ukuthi uzama kangakanani, noma uzizwa ulele usuku lonke futhi ufuna nje ukulala.
• Ushintsho emikhubeni yokudla: Uba nesithukuthezi ngokudla, ungazizwa ulambile, noma uqale ukudla kakhulu.
• Ukuzizwa ukhathele kakhulu, unenkinga yokugxila, uzizwa ukhathele ngisho nangemva kokwenza imisebenzi emincane, ungakwazi ukugxila lapho ufunda.
• Ubuhlungu bekhanda obuvamile, izinhlungu zesisu, noma ezinye izinhlungu zomzimba : Ubuhlungu bomzimba ngisho nodokotela abangakwazi ukuthola imbangela yalo.
• Ukuba nemicabango edumazayo ngempilo, ukucabanga noma ukusho izinto ezinjengokuthi “Ngifisa sengathi ngabe ngifile”:

Ake sibheke isibonelo esincane. Cabanga nje, uDinusha ungumntwana owenza i-A/L. Ngaphambilini, wayenesithakazelo esikhulu emsebenzini wesikole kanye nemisebenzi nabangani bakhe. Kodwa izinyanga ezimbalwa, uDinusha ubelokhu ehluke kakhulu. Manje uchitha isikhathi sakhe esiningi eyedwa ekamelweni lakhe. Uya esikoleni ngokungathandi. Akakhulumi kakhulu nabangani bakhe. Akahleki ngisho nanjengoba ayekwenza ngaphambili. Akalali kahle ebusuku. Ngisho nalapho ehlala phansi ukuze atadishe, akukho lutho olumgcina engqondweni. Uhlala esho izinto ezinjengokuthi, "Angikwazi ukwenza noma yini yalokhu, ngiyisilima kakhulu." Lolu hlobo loshintsho lwesikhathi eside, umuzwa othinta impilo yakhe yansuku zonke, lungaba uphawu lokucindezeleka.

Kungani intsha izizwa icindezelekile kakhulu kulezi zinsuku?

Kunezizathu eziningana ezenza intsha yanamuhla ibe namathuba amaningi okubhekana nokucindezeleka kwengqondo, njengokucindezeleka, kunezizukulwane zangaphambilini. Ake sixoxe ngalokhu kancane.

• Ithonya Lezokuxhumana: Uma ubheka izinto ezifana ne-Facebook, i-Instagram, i-TikTok, bese ubona izimpilo "eziphelele" zabanye, ungazizwa uphansi futhi ufana nosehluleki. Isibonelo, uSamanmali ubheka izithombe "eziphelele" zabangane bakhe ku-Instagram. Wonke umuntu ubonakala ejabule futhi emuhle kuye. Uqala ukuzizwa sengathi akanele, ukuthi impilo yakhe ayinalo inani. Futhi, ukuxhashazwa nge-inthanethi kungadala ukucindezeleka okukhulu ngalokhu.
• Ukuncintisana Kwezemfundo Nokucindezela: Izivivinyo ezifana ne-O/L, i-A/L, amakilasi okufunda, kanye nomncintiswano wokuthola imiphumela emihle kakhulu kubeka ingcindezi enkulu engqondweni yakho. Isibonelo, ukuhlolwa kwe-A/L kusezinyangeni ezimbalwa nje. UNishan ufunda imini nobusuku. Kodwa uyesaba. 'Kuzokwenzekani uma ngihluleka? Bazothini abazali bami?' Ngalolu hlobo lokucindezela, akazizwa ethanda ukudla noma ukulala kahle.
• Ukushintsha Imindeni Nezindlela Zokuphila: Ngokungafani nesikhathi esidlule, abazali banamuhla bamatasa, ubudlelwano bomndeni abusondelene kakhulu, futhi isizungu singaba yimbangela.
• Ukwanda Kokuqwashisa Ngezinkinga Zomhlaba Wonke: I-inthanethi ikwenza uqaphele kakhulu izinkinga zomhlaba wonke (izimpi, izinkinga zomnotho, ukubhujiswa kwemvelo). Lokhu kungaholela ekwesabeni nasekukhathazekeni ngekusasa.
• Ukungasebenzi Kancane Komzimba Nokuphila Kwangaphakathi: Ukudlala nokuhamba ngaphandle sekuye kwaba yinto engavamile njengakuqala, futhi ukuchitha isikhathi esiningi ocingweni nakukhompiyutha nakho kuthinta impilo yengqondo.

Ngenxa yalezi zizathu, intsha yanamuhla ibhekene nezinselele eziningi. Ngakho-ke akumangalisi ukuthi uzizwa uthwele kanzima futhi ngezinye izikhathi ucindezelekile.

Izimbangela zokucindezeleka

Ayikho imbangela eyodwa yokucindezeleka. Kungabangelwa yizinto eziningana.

• Izici Zofuzo / Umlando Womndeni: Njengoba kushiwo ngaphambili, uma othile emndenini wakho eke waba nokucindezeleka, lelo thonya lofuzo lingakuthinta nawe ngezinga elithile. Kodwa lokho akusho ukuthi nakanjani uzolithola.
• Ukungalingani Kwamakhemikhali Obuchopho: Ukungalingani kwamakhemikhali athile ( ama-neurotransmitter ) ebuchosheni bethu kungabangela ukucindezeleka. Sizoxoxa ngalokhu kafushane.
• Izehlakalo Ezicindezelayo Noma Ezibuhlungu: Izinto ezifana nokugula okungathí sina, ukufa kothandekayo, ukuhlukana kwabazali, ingcindezi yokuhlolwa, ubunzima esikoleni noma ekhaya, kanye nezinhlobo ezahlukene zokuxhashazwa.
• Isikole Nokucindezela Kontanga: Izinto ezifana nokuxhashazwa esikoleni, ukuxoshwa ngabangane, nokuphoqwa ukuba benze izinto abangenakukwazi ukuzenza.
• Izinkinga Zesithombe Somzimba: Ukunganeliseki ngokubukeka komuntu, ukuziqhathanisa nabanye.
• Izinselele Zokuzibonakalisa: Ukudideka ngokuthi ungubani nokuthi ufunani, ikakhulukazi ngesikhathi sobusha.
• Ukusebenzisa kabi izidakamizwa: Ukusebenzisa kabi izidakamizwa notshwala kungaba imbangela noma umphumela wokucindezeleka.

Kwenzekani ebuchosheni bethu ngesikhathi sokucindezeleka?

Ngishilo ngaphambili ukuthi ukucindezeleka akukhona nje "ukuzizwa udabukile." Empeleni kuyinto ethinta indlela ubuchopho bethu obusebenza ngayo. Ake sikuqonde kancane ngokwesayensi, kodwa kalula, akunjalo?

Cabanga ngobuchopho bethu njengengadi enhle yezimbali. Ama-neurotransmitter ethu afana nomanyolo namanzi asiza izimbali ukuthi ziqhakaze futhi zinuke kahle. Laba "yizithunywa" ezilawula imizwa yethu njengenjabulo, usizi, ukwesaba, kanye nenjabulo. Ekucindezelekeni, laba zithunywa bayaphuma. Ake sixoxe ngezintathu ikakhulukazi:

1. I-Serotonin : Lesi "yisithunywa sethu senjabulo nokuzola." Sisiza ekulawuleni ubuthongo, indlala, kanye nemizwa. Amazinga e-Serotonin angancipha ngesikhathi sokucindezeleka. Njengezimbali engadini ezifayo, injabulo yethu kanye nomdlandla kungancipha, futhi konke kungazwakala kungenalutho.
2. I-Norepinephrine: Lesi "yisithunywa samandla nokuqapha." Kusisiza ukuthi sihlale simatasa futhi siqaphile. Lapho amazinga ale hormone ehla ngesikhathi sokucindezeleka, lowo muzwa wokudinwa, ukunganaki, kanye nobunzima bokugxilisa ingqondo kungenzeka.
3. I-Dopamine:Lesi "yisithunywa sokwaneliseka nesithakazelo." Uma sijabulela okuthile, kungenxa yalokhu ukuthi sizizwa sishukumiseleka ukwenza okuthile. Lapho umsebenzi we-dopamine uncipha ngesikhathi sokucindezeleka, asisakwazi ukujabulela ngisho nezinto esasizijabulela, futhi silahlekelwa yisithakazelo kunoma yini.

Ngaphezu kokungalingani kwala ma-neurotransmitter, ucwaningo luthole ukuthi ukucindezeleka kubangela nezinguquko esakhiweni kanye nomsebenzi wezingxenye ezithile zobuchopho:

• I-Hippocampus: Lena yingxenye ebalulekile yobuchopho bethu egcina izinkumbulo zethu futhi isisize sifunde izinto ezintsha. Le ngxenye ingancipha kancane ngesikhathi sokucindezeleka kwesikhathi eside. Yingakho abanye abantu belahlekelwa yinkumbulo futhi benenkinga yokufunda izinto ezintsha.
• I-Amygdala: Le ngxenye icubungula imizwa enamandla njengokwesaba, ukudabuka, nentukuthelo. Ukusebenza kwayo kunganda ngesikhathi sokucindezeleka. Yingakho sivame ukuzizwa sikhathazekile, sesaba futhi sidabukile.
• I-Prefrontal Cortex: Lena "ingumholi" wobuchopho bethu. Le ngxenye isisiza ukuthi senze izinqumo, sihlele, silawule imizwa, futhi sigxile. Le ngxenye ingaba matasa kakhulu ngesikhathi sokucindezeleka. Yingakho sinenkinga yokugxila, ukwenza izinqumo, nokuzizwa sengathi konke kuphambene.

Into ebalulekile okufanele uyiqonde ukuthi ukucindezeleka akuyona "iphutha" lakho. Kuhlobene nezinguquko zebhayoloji ebuchosheni. Futhi khumbula, lezi zinguquko zingaguqulwa ngokwelashwa okufanele.

Yini okufanele ngiyenze uma nami ngizizwa ngicindezelekile?

Uma uzizwa ngale ndlela, into yokuqala okufanele uyisho ukuthi...

Awuwedwa!

Ukucindezeleka kuyisimo esivamile phakathi kwentsha. Ngakho-ke akudingeki ubhekane nakho wedwa. Into engcono kakhulu ongayenza ukuthola usizo ukuze uzizwe ungcono.

Nazi ezinye izinto ongayenza ngakho:

Khuluma, khulula ingqondo yakho.

Ukukhuluma ngemizwa yakho kungaba impumuzo enkulu. Ungaxoxa ngalokhu nonina, ubaba, uthisha omethembayo, umeluleki, noma umqeqeshi wakho wezemidlalo. Batshele ukuthi ubhekene nani. Ukwazi nje ukuthi othile uyakulalela futhi uyakukhathalela kungakunika umuzwa wethemba nempumuzo.

Imigqa yosizo

Uma unenkinga yokuthola umuntu omdala omethembayo ongakhuluma naye, ungakhathazeki. Kunezinsizakalo zocingo losizo ongazishayela ucingo. Abantu abaqeqeshwe kulezi zinsizakalo bayatholakala amahora angama-24 ngosuku ukuze bakulalele futhi bakuqondise osizweni oludingayo. Lezi zinsizakalo ziyimfihlo. Akudingeki ngisho nokuthi usho igama lakho.

• Inombolo yocingo ye-National Institute of Mental Health (NIMH): 1926
• I-Sumitrayo Institute: 0112692909, 0112696666, 0112682535 (Laba bantu banikeza ukwesekwa ngokomzwelo)
• Isevisi Yokwelulekwa Ngocingo ye-CCCline: 1333

Ungesabi ukushayela lezi zinombolo. Zilapha ukuzokusiza.

Zinakekele.

Kulula ukubhekana nemizwa yethu uma sinakekela imizimba yethu kahle.

• Yidla ukudla okunomsoco okunempilo: izithelo, imifino, kanye nokudla okulinganiselayo.
• Lala ngokwanele: Zama ukulala okungenani amahora angu-7-8 ngosuku.
• Gcina isimiso esiqhubekayo: Zijwayeze ukuvuka ngesikhathi esifanayo nokulala ngesikhathi esifanayo.
• Hlala umatasa: Ukuzivocavoca kuyindlela enhle yokuphumula ingqondo yakho. Uma ungazizwa sengathi ufuna ukuzivocavoca, qala kancane. Hamba ngezinyawo, welule umzimba, wenze izivivinyo zokuphefumula okujulile, noma wenze ezinye izivivinyo zokuphumula.

Nciphisa Isikhathi Sesikrini

Ukuchitha isikhathi esiningi kakhulu efonini noma kukhompyutha yakho, ikakhulukazi uma ubuka okuqukethwe okucasulayo, kungandisa ukucindezeleka kwakho, ukukhathazeka, kanye nokucindezeleka. Futhi, ukubheka isikrini kungalibazisa ikhono lakho lokulala. Ngakho-ke, beka ifoni yakho, ikhompyutha, kanye ne-tab kude okungenani ihora ngaphambi kokulala.

Bona udokotela.

Khuluma nodokotela womndeni wakho noma omunye udokotela mayelana nendlela ozizwa ngayo. Bangaphakamisa izindlela zokukusiza uzizwe ungcono. Bangakudlulisela kudokotela wezifo zengqondo noma kudokotela wezifo zengqondo/uchwepheshe wezokwelapha. Bangakusiza ukuthi ubhekane nemizwa yakho futhi uyilawule. Hlela isikhathi sokubonana nodokotela ngokushesha okukhulu.

Thola ukwelashwa uma kudingeka.

Ngezinye izikhathi odokotela bangase bakunikeze ukwelashwa. Lokhu kungafaka phakathi ukwelulekwa (ukwelashwa) , futhi ngezinye izikhathi nemithi . Olunye uhlobo lokwelulekwa udokotela wakho angase aluphakamise yi- Cognitive Behavioral Therapy (CBT) . I-CBT ingakusiza ngezinto ezinjengalezi:

• Qonda ukuthi imicabango yakho, imizwa yakho, kanye nezenzo zakho zithintana kanjani.
• Faka esikhundleni imicabango emibi engqondweni yakho ngemicabango ewusizo neyakhayo.
• Qinisa ubudlelwano bakho bomuntu siqu futhi uthathe izinyathelo zokuvimbela ukucindezeleka ukuthi kungakhuli esikhathini esizayo.
• Funda izindlela zokubhekana nemizwa enamandla nezimo ezinzima.
• Buyela ekwenzeni izinto owawuzijabulela ngaphambili.

Ungaluthola kanjani usizo esimweni esiphuthumayo?

Uma unemicabango yokuzibulala, noma uma wesaba ukuthi uzozilimaza, sicela ufune usizo ngokushesha:

• Khuluma nomuntu omdala omethembayo ngokushesha.
• Thola usizo olusheshayo ngezinombolo zocingo ezishiwo ngaphambilini (1926 - NIMH, 1333 - CCCline, Sumitrayo - 0112692909) . Lezi zinsizakalo zizokusiza ngisho nasezimweni eziphuthumayo.
• Uma isimo siphuthuma kakhulu, noma uma usengozini enkulu ngokomzimba, ungashayela nenombolo yamaphoyisa ephuthumayo engu-119 .

Khumbula...

Uma unesifo sokucindezeleka, kunezinto eziningi ezingakusiza uzizwe ungcono. Futhi, kukhona umuntu ozokusiza ngaso sonke isikhathi. Ngakho-ke, ungalokothi udikibale. Cela usizo. Ungadlula kulokhu.

Kwangathi ungaqina!