Amathiphu asheshayo
- Phefumulela ngaphakathi ubale kuye kokune, uphefumule ngaphandle kuye koyisithupha.
- Bhala noma yini eyiqiniso ukuze ususe ukubambeka kwengqondo.
- Lala kahle ngobusuku obandulelayo, ungagcwalisi konke ngomzuzu wokugcina.
Isivivinyo siyaqala bese ingqondo yakho iba ze. Ungakwazi ukubona ngeso lengqondo ikhasi lamanothi akho, umbala kadwendwe ovelele, indawo lapho impendulo yayihleli khona emugqeni. Kodwa impendulo uqobo isishabalele. Inhliziyo yakho ishaya kakhulu, izandla zakho ziyajuluka, futhi izwi elincane selikala ngenhlekelele. Kanti isikhathi siyaqhubeka nokuhamba.
Uma lokho ukwazi kahle, awuwedwa nakancane. Ukukhathazeka ngezivivinyo kuvela ezinganeni zenkulisa nakubantu abavikela iziqu zobudokotela. Akuphathelene nokuthi usebenze kanzima kangakanani noma unakekela kangakanani. Kuwuhlobo oluthile lokukhathazeka ngokusebenza, futhi okubuhlungu ukuthi kuvame ukuhlasela abantu abazama kakhulu kunabo bonke.
Izindaba ezinhle ukuthi kuyalungiseka. Hhayi ngokunganaki kangako, futhi hhayi ngeqhinga elithile elikwenza ungabi novalo. Kungokuqonda ukuthi umzimba wakho wenzani ngempela, nokuwunika izimpawu ezimbalwa ezicacile zokuthi kuphephile ukuthi uzole.
Kungani ingqondo yakho ikhetha isikhathi esibi kunazo zonke ukuze iyeke
Ukukhathazeka, empandeni yakho, kuwumzimba wakho ozilungiselela usongo. Ukugcwalisa nge-adrenaline ukuze ukwazi ukugijima ngokushesha noma ushaye ngamandla. Ukushaya kwenhliziyo kuyanyuka, ukuphefumula kuyasheshisa, umfutho wegazi uyakhuphuka. Leso simiso sihle kakhulu uma usongo kuyisilwane esikuhlaselayo.
Amamaki amabi akusona isilwane esihlaselayo. Njengoba udokotela wezingqondo zezingane u-Ethan Benore e-Cleveland Clinic ekusho, umzimba wakho ubona usongo lwamamaki amabi bese usabela ngokweqile. Uthola isimo esiphuthumayo somzimba ngokugcwele endabeni edinga okuphambene nalokho: ukuhlala uthule bese ucabanga ngokuzola ngalokho okwaziyo.
Lokho kungqubuzana yiyo yonke inkinga. Wona lawo mandla angakusiza ukuthi ugijime ayavimbela ukukhumbula. Uma uhlelo lwakho lwezinzwa lumemeza, ingxenye yengqondo yakho ekhipha ifomula oyifunde ngekhanda noma umlando wonyaka wonke iyathula. Ulwazi alushabalalanga. Indlela eya kulo ivinjiwe.
Kukhona nendlela yokucabanga engezelela amafutha kulokhu. Ingqondo iqala ukusebenza ngokukhathazeka esikhundleni sokuxazulula inkinga. "Ngizokwehluleka." "Bonke abanye sebeqedile." "Ngihlala ngiba ze kulokhu." Umcabango ngamunye kulawa uzwakala emzimbeni wakho njengobufakazi obengeziwe bengozi, okukhulisa isexwayiso, okwenza ukukhumbula kube nzima nakakhulu, okukhiqiza imicabango eyethusa ngokwengeziwe. Kuyaphindaphinda njalo.
Ngaphakathi ekamelweni, uma sekwenzeka kakade
Ngezinye izikhathi awukwazi ukuzilungiselela uphume ngoba usuvele uhleli lapho, ujuluka. Nakhu okumele ukwenze ngamasekhondi angamashumi ayisishiyagalolunye alandelayo.
- Beka phansi ipeni bese uphefumula ngaphandle kancane. Ukuphefumula ngaphandle okude nokungasheshi kuyisexwayiso esisheshayo ongasithumela emzimbeni wakho sokuthi isimo esiphuthumayo sesiphelile. Phefumulela ngaphakathi ubale kuye kokune, uphefumule ngaphandle kuye koyisithupha noma ngaphezulu. Kwenze kathathu noma kane.
- Zwa izinyawo zakho phansi nesibunu sakho esihlalweni. Ukuqamba lapho umzimba wakho ukhona ngempela kukukhipha emicabangweni ejikelezayo kukubuyisele ekamelweni.
- Eqela phambili embuzweni ongawuphendula. Akudingeki uhambe ngokulandelana. Ukuthola impendulo eyodwa elungile kukhumbuza ingqondo yakho ukuthi ulwazi lusekhona ngaphakathi, futhi lowo mnqobo omncane wehlisa indlela usongo olubalwa ngayo.
- Fundela ukukhathazeka, bese ukubeka phansi. Uma "Ngizokwehluleka" kuvela, akudingeki uphikisane nakho. Kuqaphele, ukubize njengomcabango onovalo hhayi njengeqiniso, bese ubuyisela ukunaka kwakho embuzweni ophambi kwakho.
- Uma amagama esala ukuza, bhala noma yini eyiqiniso ngesihloko. Ukunyakaza kwepeni kuvame ukususa ukubambeka kangcono kunokuhlala udonsa nzima.
Akukho kulokhu okumayelana nokuziphoqa ukuthi uzwe uzolile. Kumayelana nokwehla ikhefana, ngokwanele ukuze ufinyelele impendulo elandelayo. Yilokho kuphela okudingayo. Impendulo eyodwa, bese elandelayo.
Yini esiza ngempela emasontweni angaphambili
Amathuluzi asesikhathini esithile asebenza kangcono uma isisekelo esingaphansi kwawo siqinile. Amasonto angaphambi kwesivivinyo esikhulu yilapho okukhathazeka okuningi kwakhelwa noma kuqedwa khona.
Zilungiselele ngendlela ongayizwa. Ukufunda kwangempela, okuhlukaniswe ngezikhathi kuyinto ethembeke kakhulu yokwehlisa ukukhathazeka ekhona, ngokwengxenye ngoba akukho okuphikisana nezwi elithi "angikakulungeli" njengokulungela ngempela. Ukufunda konke ngobusuku obandulelayo kwenza okuphambene, kuqinisekisa uvalo lwakho olubi kunazo zonke bese kona nobuthongo bakho ngesikhathi esisodwa. Lapho ungakwazi, thatha isivivinyo sokuzijwayeza ngaphansi kwezimo ezifana nezangempela, ukuze isakhiwo singabe sisaba yisimanga.
Vikela ubuthongo bakho nokudla kwakho. Ubuthongo yisikhathi lapho inkumbulo iqiniswa khona, ngakho ukuhlala uvukile ubusuku bonke kudayisa yona kanye into obuvukele ukuyizuza. Isidlo sasekuseni esinamandla othile enza ushukela wegazi ume kahle, okugcina isimo sakho somqondo nokugxila kuqinile. Lokhu kuzwakala kuyizinto ezincane kakhulu kangangokuba akubalulekile. Kubaluleke kakhulu.
Xegisa ukubambelela emamakini. U-Benore uveza iphuzu okulula ukulishaya indiva kodwa okufanele ucabange ngalo: injongo yemfundo ukukhula, futhi ekugcineni lokho kubaluleke ngaphezu kwanoma yiliphi ihlamvu elilodwa. Uma isivivinyo singabe sisaba isinqumo ngobuwena bakho bese siba yithuba elilodwa elengeziwe lokubonisa lokho okufundile, usongo luyancipha. Lokho kucabanga kabusha akwenzeki ngenkani. Kwenzeka ngokuzitshela, izikhathi eziningi, kuze kube khona ingxenye yakho ekukholwayo.
Zijwayeze ukuzola ngaphambi kokuba ukudinge. Ukuphefumula kancane noma indlela emfushane yokuzinza kusebenza kangcono kakhulu esimweni esiphuthumayo uma umzimba wakho usuwazi kakade lokho okumele ukwenze. Umzuzu owodwa noma emibili ngosuku, uma kungekho lutho olusengcupheni, kwakha isenzo ngokwemvelo. Bese kuba lapho kuwe uma iphepha lifika.
Nyakazisa umzimba wakho. Ukuhamba, ukugijima, noma yini eshisa amanye amakhemikhali engcindezi kukushiya usezingeni elizolile lapho ungena. Lokhu akuphathelene nokuqina komzimba. Kumayelana nokunika i-adrenaline indawo yokuya.
Kubazali ababukele ingane ilwa nesimo
Uma kuyingane yakho kunokuba nguwe, izinto ezimbalwa ziyasiza kanti ezimbalwa zilimaza ngokuthula. Ukucindezela kakhulu kokusengozini ("lesi sivivinyo sibaluleke ngempela") kuvame ukwengeza amafutha. Okusizayo okuphambene: ukubazinzisa. Gcina isikhathi sokulala, ubadle kahle, wakhe indawo ethule yokufunda, futhi ubonise ukuthakasela kwangempela kulokho abakufundayo kunamamaki kuphela abuyayo. Ukuzola kwakho kuyinto abangakuboleka. Izingane zifunda ukukhathazeka kwethu ngokushesha ngaphezu kwamagama ethu.
Qaphela ukugwema, ukubuhlungu kwesisu nekhanda ngaphambi kwezinsuku zezivivinyo, noma ubuthongo obuphuka. Lezo yizimpawu zokuthi ukukhathazeka sekukhule kwedlula izinkulumo zokukhuthaza.
Uma kukhulu kunokwesaba nje
Ukungxamuza kancane ngaphambi kwesihlolo esikhulu kujwayelekile, kuze kube usizo. Kuyakulola. Umugqa okufanele uwuqaphe uma ukukhathazeka kuyeka ukukulola bese kuqala ukuthatha indawo: uma kuphazamisa ubuthongo, isikole noma umsebenzi, amandla akho ngisho okuhlala isivivinyo, noma uma uvalo lungena ezinsukwini nasemasontweni azungezile.
Uma usukhona lapho, lokhu kufanele ukulethe kudokotela noma kochwepheshe wempilo yengqondo, futhi lokho akuyona indlela yokugcina noma uphawu lokuthi kukhona okungahambi kahle ngawe. Ukwelashwa okwakhelwe ukukhathazeka, ikakhulukazi uhlobo olusebenza emicabangweni ekhathazayo nasesexwayisweni somzimba ngesikhathi esisodwa, kusiza abantu abaningi kakhulu, ngokuvamile ngokushesha. Izikole namanyuvesi angahlela nezimo ezingempela zokusiza, njengesikhathi esengeziwe noma ikamelo elithule ngokwengeziwe, ngoba ukukhathazeka ngezivivinyo kungafaneleka. Ukucela usizo olunjalo akuwona umbiko wobuthakathaka. Kuyinto efanayo nokufika uzilungiselele. Kuqinisekisa ukuthi isivivinyo sikala lokho okwaziyo, kunokuthi isexwayiso sakho sikhala kanzima kangakanani.
Ubukwazi izolo ebusuku. Uma isexwayiso sehlisiwe, ungakwazi nakusasa futhi.
Imithombo
- Cleveland Clinic, Indlela Yokusiza Ingane Yakho Inqobe Ukukhathazeka Ngezivivinyo
- Cleveland Clinic, Izimpendulo Zokukhathazeka Ngezivivinyo no-Ethan Benore, MD
- American Psychological Association, Izindlela ezingu-11 ezinempilo zokubhekana nezingcindezi zempilo
- Anxiety and Depression Association of America, Intsha Nabafundi Basekolishi