Amathiphu asheshayo
- Nika uMsombuluko uhlu olufushane, hhayi ukwesaba okungacacile.
- Hamba ngemva kwesidlo sakusihlwa ukuze uqede ukugquma.
- Lungisa okwakusasa namuhla ebusuku ukuze ikuseni kube lula.
Ngokuvamile kuqala ndawana thile ntambama sekuhwalele. Ukukhanya kuyashintsha. Impelasonto isenamahora asele kuyo, ephepheni, kodwa usungazwa isishelela. Isisu sakho siyaqina. Ingqondo yakho iqala ukupheqa ibhokisi lemeyili likaMsombuluko ungakalivuli. Isidlo sakusihlwa obusibhekele ngabomvu ngokuzumayo sizwakala sengathi sisethaymeni.
Lolu uvalo lwangeSonto. Iningi labantu like laluzwa ngenye indlela, futhi kwabaningi bethu luyisivakashi sansonto zonke. Izindaba ezinhle ukuthi akulona isici sesimilo noma uphawu lokuthi umubi emsebenzini wakho. Kuyiphethini eyaziwayo enembangela eyaziwayo, okusho ukuthi kunezinto zangempela ongazenza ngakho.
Kunegama lezokwelapha
Odokotela bakubiza lokhu ngokuthi ukukhathazeka kokulindela: ukwesaba ngokuthile okungakenzeki. Into oyesabayo isesekhona ngaphambili esikhathini esizayo, kodwa umzimba wakho usabela manje, sengathi isivele isegumbini. Inhliziyo yakho iyashesha. Amahlombe akho akhuphukela ezindlebeni. Ubuthongo buba buncane futhi bungakhululeki. I-Cleveland Clinic ichaza uvalo lwangeSonto ngokungukho kanye lokhu, ukukhathazeka kokulindela okukhomba isonto lomsebenzi, futhi iphawula ukuthi izimpawu zivame ukuba ngezomzimba: inhliziyo egijimayo, isisu esiphazamisekile, ikhanda elibuhlungu, ubunzima bokulala.
Igama elithi "kokulindela" liyisihluthulelo sayo yonke into. Awukho, kulo mzuzu, umhlangano onzima noma ubuka umnqamulajuqu. Usesofeni yakho. Ingozi icatshangwa ngokuphelele, okungakwenzi kube mbumbulu. Kwenza kube ukubikezela. Futhi uhlelo lwakho lwezinzwa luphatha ukubikezela okusobala njengesimo sezulu sangempela.
Kungani ingqondo yakho yenza lokhu
Nansi ingxenye eduduza ngendlela exakayo uma usuyiqonda. Ingqondo yakho yakhelwe ukuhlola phambili izinkinga. Lokho kwakuwusizo lapho izinsongo zaziyimzimba futhi isenzo esifanele kwakuwukuzilungiselela ngaphambi kokuba zifike. Wona lo mshini manje uyavutha ngenxa yekhalenda likaMsombuluko.
Abacwaningi abafunda isayensi yezinzwa yokukhathazeka bakhomba ukungaqiniseki njengenjini yangempela. Ukubuyekezwa okukhulu kujenali *Nature Reviews Neuroscience* kwenza icala lokuthi ukukhathazeka, kokusemsuka, kuyimpendulo yengqondo ekungaqinisekini ngesongo esingaba khona esikhathini esizayo. Lapho ungeke uqiniseke ukuthi into izohamba kanjani, ingqondo yakho ayivumi nje ilinde ukuthola. Ihlala ilindile, isebenzisa izimo, izilungiselela.
Yingakho iSonto lithembeke kakhulu ekubeni libi kunazo zonke. Impelasonto ingeyakho. Wena unquma okwenzekayo, nokuthi cishe nini. UMsombuluko uphambene. Usuzodlulisela amahora akho emihlanganweni, emiyalezweni, nezinto ezibalulekile zabanye abantu, futhi awukwazi ukwazi ngaphambili ukuthi yikuphi okuzohamba kabi. Ososayikholoji base-Cleveland Clinic bakhomba lokhu kulahlekelwa ukulawula njengomshayeli omkhulu wokukhathazeka komsebenzi. Njengoba omunye wabo esho, umsebenzi wenza abantu bakhathazeke ngokwengxenye ngoba okuningi kwawo kungaphandle kokulawula kwethu.
Kukhona okunye okumele ukwazi. Ingxenye yengqondo yakho enhle ekukuzothiseni isebenza kangcono ngamaqiniso ngesimanje. Ayikwazi kakhulu ukukududuza ngento engacatshangelwa. Ngakho lapho uzama ukuzicabangela uphume ekwesabeni kweSonto ngokubala zonke izindlela uMsombuluko ozoba ngazo kahle, ngokuvamile akufiki. Ucela ingxenye enengqondo yengqondo yakho ukuba iphikisane nomuzwa ngento engakenzeki. Lokho kuwukulwa okunzima ukukuwina ngokuqondile. Yingakho izinyathelo ezisiza kakhulu zivame ukusebenza eceleni, emzimbeni wakho nasekunakeni kwakho, kunokusebenza ngengqondo yodwa.
Umehluko uyingxenye yenkinga
Kunesizathu sokuthi uvalo lungakuvakasheli ngobusuku bangoLwesibili ngamandla afanayo, ngisho noma nekuseni kwangoLwesithathu kuyeza. Kuwusayizi wegebe. Usosayikholoji base-Cleveland Clinic uchaza ukuguquka kusukela esimweni sempelasonto kuya esimweni somsebenzi njengokujika okunzima kwamadigri ayi-180, futhi lokho kujika yikho uhlelo lwakho lwezinzwa olusabela kukho.
Cabanga ngokuthi impelasonto enhle izwakala kanjani ngempela. Amakuseni ahamba kancane. Izinketho ezingezakho. Izikhathi ezinde lapho ungadingeki ube khona ndawana. Bese, emahoreni ambalwa, konke lokho kuyaguquka. Uma impelasonto ikhanya futhi ikhululekile kakhulu, kukhulu ukwehla ukuya kuMsombuluko, futhi umehluko uzwakala ngokuphakeme kakhulu njengohlobo lwesexwayiso.
Lokhu kufanele ukuqanjwa, ngoba kushintsha lokho okwenzayo ngakho. Isixazululo akusona ukwenza impelasonto yakho ibe encane futhi impunga ukuze ukuwa kuzwakale kungekude kangako. Lokho kunika isonto okuningi kwempilo yakho nakakhulu. Isinyathelo esingcono ukuthambisa unqenqema lokuguquka kunokuphakama kwempelasonto, okuyilokho iningi lezinyathelo ezingezansi elikwenza ngokuthulile.
Yini esiza ngempela
Akukho kwalokhu okumayelana nokuqeda umuzwa. Umbani othile wokuguquka kwangantambama ngeSonto uvamile futhi cishe uzohlala unjalo. Umgomo mncane futhi ufinyeleleka kakhulu: gcina ukuguquka okuvamile ukuba kungakhuli kube ukusihlwa okonakele nobusuku obungenabuthongo.
Nika ukukhathazeka isitsha
Ukwesaba okungacacile kuyakhula kugcwalise noma iyiphi indawo okunika yona. Ngakho kubophe phansi. Chitha imizuzu eyishumi nanhlanu noma engamashumi amabili kuqala ngeSonto, hhayi ngaphambi nje kokulala, wenza ukubheka okusheshayo kwesonto. Bheka ikhalenda. Bhala phansi izinto ezimbili noma ezintathu ezikucindezela ngempela. Nquma isinyathelo sokuqala esincane sento ngayinye.
Iphuzu akulona ukuqeda into. Kungukuphendula ifu elingenamdaka elithi "yeka, uMsombuluko" libe uhlu olufushane, oluqondile. Okuqondile kuncane kunokungacacile, cishe njalo. Uma ukukhathazeka sekunesimo nohlelo, ingqondo yakho isuke isinesizathu esincane sokuqhubeka izungeza kukho.
Bese uvala incwadi. Ukuhlela sekwenziwe ngobo busuku.
Nyakazisa umzimba wakho
Ukukhathazeka kungokomzimba ngaphambi kokuba kube yinye into, futhi ukunyakaza kunika amakhemikhali engcindezi indawo yokuya. Ukuhamba ngemva kwesidlo sakusihlwa, ukwelula, ukugibela ibhayisikili, izingoma ezimbalwa zokudansa ekhishini. Awuzami ukuzikhandla. Uzama ukukhumbuza umzimba wakho ukuthi uphephile futhi awukho ngempela ngaphansi kwesongo njengamanje. Kokubili i-Cleveland Clinic ne-American Psychological Association zibala ukunyakaza phakathi kwezindlela ezithembeke kakhulu zokuzothisa ukukhathazeka kokulindela.
Buyela esimanjeni
Ukukhathazeka kuhlala esikhathini esizayo. Awukwazi ukuba kuMsombuluko ngokugcwele nakuSonto ngokugcwele ngasikhathi sinye, ngakho isenzo ukubeka ukunaka kwakho kubuyele ngokuqinile egumbini okulo ngempela. Qaphela izinto ezinhlanu ongazibona. Zwa izinyawo zakho phansi. Nambitha ukudla kwakho esikhundleni sokupheqa iselula ngenkathi udla.
I-APA incoma ukuzinza ngezinzwa ezinhlanu ngenxa yalesi sizathu kanye: kuphazamisa umjikelezo wokukhathazeka ngokunika ingqondo yakho okuthile okungokoqobo nokukhona ukuba ikubambe. Kuzwakala cishe kulula kakhulu. Kuyasebenza ngoba uhlelo lwakho lwezinzwa luthemba izinzwa zakho ngaphezu kokuthemba izibikezelo zakho.
Bamba inhlekelele bese uyayinciphisa
Ukucabanga kobusuku beSonto kunesenzo esiyimpawu. Kuthatha into eyodwa engaqinisekile bese kuyikhulisa ibe inhlekelele. "Lowo mhlangano ngoMsombuluko" ngokuthulile kuba "lowo mhlangano uzohamba kabi, futhi umphathi wami uzodumala, futhi kuzoba uphawu lokuthi angikwenzelwanga lokhu." Ukugxuma ngakunye kuzwakala njengesinyathelo esilandelayo esinengqondo. Akukho kwakho okwenzeke ngempela.
Ngeke ukunqobe lokhu ngokuphikisana nawo wonke umcabango, ngesizathu esisibhekile ngaphambili: ingxenye ezothisayo yengqondo yakho ayikhulumisani kahle nekusasa. Okusiza kakhulu ukuqaphela indilinga njengendilinga, bese ubuza imibuzo ecacile kakhulu. Yini ento eqondile engikhathazekile ngayo? Yini engenzeka ngempela, hhayi isimo esibi kakhulu? Uma inguqulo enzima yenzeka, yiyiphi into eyodwa engingayenza ngayo?
Lokhu kuwumsuka wansuku zonke wokwelapha kokuziphatha nokucabanga, indlela efundwe kakhulu yokukhathazeka okunjena. Awuziphoqi ukuba ucabange kahle. Ushintshanisa inhlekelele engacacile ngesithombe esiqondile, esincane, esiqotho kakhulu. Ukukhathazeka okuqondile kungahlelelwa. Izinhlekelele zingatshelwa ukwesatshwa kuphela. Ukusuka kokunye uye kokunye kuyingxenye enkulu yempumuzo.
Vikela ntambama ngamabomu
Okuningi kokwesaba kweSonto empeleni kuwusizi ngempelasonto ephelayo. Ngakho ungavumeli ingxenye enhle iphele kusenesikhathi. Hlela okuthile kwangantambama ngeSonto obukubheke ngabomvu ngempela, umbukiso obuwugcinile, ucingo nomngane, ukugeza isikhathi eside, isidlo esimnandi. Ukulindela okuthile okumnandi kunika ingqondo yakho ehlolela phambili okuthize okuhlukile kunoMsombuluko.
Futhi qapha ubuthongo bakho. ISonto ubusuku obubi kakhulu bokuhlala uze kushaye isikhathi upheqa izindaba ezimbi zesonto, okushintshanisa imizuzu embalwa yokuphazamiseka noMsombuluko okhathele, okhathazeke kakhulu. Ukwesaba kudla ukukhathala.
Gcina ukuhleleka okuncane yonke impelasonto
Nansi into ethula kakhulu enomthelela okulula ukuyiphuthelwa. Impelasonto engenasimo nhlobo ingakushiya ukhathazeke kakhulu ngeSonto, hhayi kancane. Izikhathi zokuvuka ezihluke kakhulu, ukudla noma nini, akukho hlelo lwezinsuku. Kuzwakala njenkululeko, futhi enye yakho iyiyo. Kodwa kuphinde kusho ukuthi ukuhleleka kukaMsombuluko kufika njengokwethuka esikhundleni sokubuya.
I-APA ikhomba izisekelo ezizinzile, ubuthongo obujwayelekile nokunyakaza, njengesivikelo sangempela sokukhathazeka kokulindela, ngoba umsebenzi ojwayelekile unika ingqondo ekhathazekile izinto ezingaziwa ezimbalwa ukuba iziqwine. Awudingi ukuhlela uMgqibelo wakho njengosuku lomsebenzi. Gcina nje izinsika ezimbalwa: izikhathi zokulala nokuvuka ezingaguquki kangako, ukudla ngamahora aziwayo, ukukhanya kwelanga okuncane nokunyakaza usuku ngalunye. Lezo zinto ezincane ezingaguquki zinciphisa igebe phakathi kwempelasonto nesonto, ngakho ukujika ngeSonto kuwukugoba kunokuba yiwa.
Yenza ikuseni likaMsombuluko libe lula namuhla ebusuku
Izinhlelo ezincane zithwala isisindo somzwelo esimangalisayo. Beka izingubo zakho. Pakisha isikhwama. Lungisa ikhofi. Nquma umsebenzi wakho owodwa obaluleke kakhulu wasekuseni ukuze ungawunqumi ngo-8 ekuseni usuzimuka.
Ngayinye yalezi isusa ukungaqiniseki okuncane ekuqaleni kwesonto, futhi ukungaqiniseki kuwuphethiloli. Ikuseni likaMsombuluko elinezinto ezingaziwa ezimbalwa lisabeka kancane nje ukulilindela ngobusuku beSonto.
Lapho kukhomba okuthile kwangempela
Ngezinye izikhathi uvalo lwangeSonto luwuvalo olujwayelekile lokuguquka. Ngezinye izikhathi luyisithunywa.
Uma ukwesaba kuncane futhi kunyamalala uma usungene ngempela kuMsombuluko wakho, amathuluzi angenhla ngokuvamile anele. Kodwa naka uma kukukhulu, uma kuvela amasonto amaningi, uma kungena noMgqibelo, noma uma uMsombuluko ngokwawo ubuhlungu ngempela kunokuba umatasa nje. Igagasi elizinzile lokwesaba ngaphambi kwesonto lomsebenzi ngalinye lingaba uphawu lwangempela ngomsebenzi ngokwawo: indawo enobuthi, indima engahambelani nawe, ukukhathala okade kwakheka, ukuphathwa okungalungile. Yilolo lwazi olufanele ukuthathwa ngokungathi sína kunokulubhekelela nje kude.
Kuphinde kubaluleke ukwazi umehluko phakathi kweSonto elinzima nento enkulu. Lapho ukukhathazeka kuphazamisa njalo ubuthongo bakho, ukudla kwakho, ubudlelwano bakho, noma ikhono lakho lokusebenza, noma lapho isimo somqondo esiphansi nokwesaba kwelulela ngale kobusuku beSonto, lokho akuseyona nje uvalo. Lokho kufanele ukukhulunywa nodokotela noma udokotela wezengqondo. Ukukhathazeka kokulindela kuphendula kahle ekusekelweni okuchwepheshe, kuhlanganise nezindlela ezifana nokwelapha kokuziphatha nokucabanga, futhi akudingeki ulinde kuze kube izinto azibekezeleleki ukuze ucele usizo.
Ukufinyelela akulona uphawu lokuthi lawa maqhinga ehlulekile. Kunguwe othatha izimpawu zakho zesexwayiso ngokungathi sína, okuyinto efanele kanye ukuyenza ngazo.
Uvalo lwangeSonto luvamile, luyachazeka, futhi kubantu abaningi lungasetshenzwa. Awukwazi ngaso sonke isikhathi ukushintsha lokho uMsombuluko akuphethe. Ungashintsha ukuthi kuvunyelwe kuthathe ingakanani yeSonto lakho.
Imithombo
- Cleveland Clinic, How To Fight Off the Sunday Scaries
- American Psychological Association, Understanding anticipatory anxiety during key life transitions
- Nature Reviews Neuroscience (via PMC), Uncertainty and Anticipation in Anxiety: An integrated neurobiological and psychological perspective