Ukuzivocavoca Ngokukhathazeka: Yini Esiza Ngempela

Kukhona uhlobo oluthile losuku olunokukhathazeka lapho into yokugcina ofuna ukuyenza kuwukuzivocavoca. Imicabango inomsindo, isifuba sakho siqinile, futhi umqondo wokuzivocavoca uzwakala njengokucela umuntu ocwilayo ukuba abhukude amalebhu. Siyakuqonda. Ngakho asethembeke kusukela ekuqaleni: akekho ozola ngoba omunye emtshele ukuthi ahambe agijime.

Kepha nokho. Ukunyakaza kungenye yezinto ezimbalwa ezehlisa ngokwethembekile isilinganiso sokukhathazeka, futhi kuyasebenza noma ngabe uzizwa uthanda ukukwenza noma cha. Akudingeki ukukholelwe. Umane udinga ukunyakaza kancane, bese uvumela umzimba wakho wenze okusele.

Kungani ukunyakaza kukuzolisa ngempela

Ukukhathazeka kuhlala emzimbeni njengasengqondweni. Inhliziyo yakho iyashesha, imisipha yakho iyaqina, amahomoni engcindezi afana ne-adrenaline ne-cortisol ayenyuka. Ukuzivocavoca kufinyelela lolo ngqimba lomzimba ngqo. I-Harvard Health ichaza umsebenzi we-aerobic ovamile njengokuqeqesha uhlelo lwengcindezi lomzimba wakho ukuba lukhiphe amahomoni ambalwa alawo ekuphenduleni ingcindezi yansuku zonke, ngakho ngokuhamba kwesikhathi umsindo oyisisekelo wokubambeka uyehla.

Kukhona nomphumela osheshayo kakhulu. Ukuzivocavoca kuncenga ubuchopho bakho ukuthi bukhiphe ama-endorphin, amakhemikhali angemuva komuzwa oxegayo, ozinzile ngemva kohambo oluhle noma umzamo onzima. Ukunyakaza okunesigqi, okuphindaphindiwe okusebenzisa amaqembu emisipha emikhulu, ukuhamba, ukugijima, ukugibela ibhayisikili, ukubhukuda, kusebenza kahle kakhulu. Omunye udokotela wase-Harvard ukubiza ngokuzindla kwemisipha, futhi le nkulumo iyafanela. Ukunaka kwakho kulandela isinyathelo sakho kunokukhathazeka kwakho.

Umzamo owodwa wokunyakaza ungadambisa ukukhathazeka ngenkathi kwenzeka, hhayi nje ngokuhamba kwesikhathi.

Ubufakazi lapha buzinzile, abukhazimuli. Ukubuyekezwa kwezifundo zokuzivocavoca kuthola ukwehla okungaguquki kwezimpawu zokukhathazeka emaqenjini abantu ehluke kakhulu. Esinye isifundo esikhulu i-Harvard esicaphunayo sathola ukuthi abantu abathola ukuzivocavoca okunamandla okuvamile babengenakho kakhulu ukuthola isifo sokukhathazeka eminyakeni elandelayo. Kwabanye abantu, ukunyakaza okuvamile kusebenza cishe kahle njengomuthi ezimpawini ezincane kuya ezimaphakathi. Lokho akusona isizathu sokuyeka noma yikuphi ukwelashwa okukukho. Yisizathu sokuthatha uhambo ngokungathi sína.

Yini 'okwanele' okusho khona ngempela

Nansi ingxenye ekhululayo. Cishe udinga okuncane kunalokho ocabangayo.

Umgomo ovamile wezempilo wabantu abadala ucishe ube imizuzu engu 150 yomsebenzi olinganiselayo ngesonto, izinto ezifana nokuhamba ngokushesha, kanye nezinsuku ezimbili zohlobo oluthize lomsebenzi wamandla. Yileyo nombolo yomdlalo omude yomzimba wakho wonke. Ekukhathazekeni ngomzuzu, umgqa uphansi kakhulu. Uhambo olulula lwemizuzu engu 20 lungakhipha ikhanda lakho lususe ingcindezi. Ngisho imizuzu embalwa yokunyakaza iqala ukushintsha ikhemistri yomzimba wakho.

Ngakho uma ukhathazekile, ungafuni ukuzivocavoca okuphelele. Funa inguqulo encane kunazo zonke eyethembekile:

• Uhambo oluzungeza indawo, noma uye ekugcineni komgwaqo bese ubuya.
• Imizuzu emihlanu yokwelula noma yokuvuthuza izingalo namahlombe akho.
• Izinyathelo ezimbalwa zezitebhisi, ngokushesha okwanele ukuqaphela ukuphefumula kwakho.
• Ukudansa iculo elilodwa ekhishini lakho.

Amandla abaluleka kancane kunokuba ubungaqagela. Izifundo eziqhathanisa ukuzivocavoca okumnene nokunzima kuvame ukuthola ukuthi kokubili kuyasiza ekukhathazekeni, okusho ukuthi uyakhetha noma yikuphi ongakwenza ngempela namuhla. Ngosuku olubuthakathaka, okulula nokufushane kunqoba okunentshisekelo okweqiwe.

Ukusebenza nokukhathazeka kwakho, hhayi ukumelana nakho

Izinto ezimbalwa zenza umehluko phakathi kokunyakaza okuthulisayo nokunyakaza okuphambana nawe.

Qaphela ukuhlangana kwenhliziyo egijimayo. Ukuzivocavoca okunamandla kusheshisa inhliziyo yakho nokuphefumula, futhi kwabanye abantu leyo mizwa izwakala iseduze ngokungakhululeki nokuhlaselwa uvalo. Uma lokho kunguwe, kujwayelekile futhi kufanele ukukuqamba. Qala ngokumnene, ushise umzimba kancane, bese uvumela umzimba wakho ufunde ukuthi inhliziyo eshayayo ingasho nje ukuthi uyanyakaza. Ngokuhamba kwesikhathi lokhu kungehlisa ngempela ukwesaba kwakho lezo mizwa.

Phumela ngaphandle uma ukwazi. Uhambo epaki noma kunoma iyiphi ingxenye eluhlaza ivame ukuzolisa ingqondo ngokushesha kunohambo olufanayo ngaphakathi. Awudingi ihlathi. Umgwaqo onezihlahla uyabala.

Yehlisa amazinga ngamabomu. Umgomo akukhona irekhodi lomuntu siqu noma isisu esiyisicaba. Umgomo ukuzizwa uzizwa uwuwena kakhudlwana ehoreni kunokwamanje. Kuhlulele ngalokho.

Vumela kube okuphindaphindiwe. Umphumela ozolisayo uncika esigqini, ngakho noma yini ezinzile futhi ejikelezayo yenza umsebenzi. Awudingi uhlelo oluyinkimbinkimbi.

Nini ukufuna okwengeziwe

Ukunyakaza kuyithuluzi elihle ngempela. Akulona lonke ibhokisi lamathuluzi.

Uma ukukhathazeka njalo kuvimba ubuthongo bakho, umsebenzi wakho, noma abantu obakhathalelayo, noma uma unokuhlaselwa uvalo, ukukhathazeka okungenwayo ongakwazi ukukuthulisa, noma ukukhathazeka okukuvimba ekwenzeni izinto ezijwayelekile, sicela ukhulume nodokotela noma udokotela wengqondo. Ukuzivocavoca kuhlala eceleni kwalolo hlobo lokunakekelwa, akukuthathi indawo. Futhi uma unesimo senhliziyo, ukhulelwe, noma unanoma yisiphi isimo sezempilo esikwenza ungaqiniseki, hlola nodokotela wakho ngaphambi kokuqala okuthize okusha ukuze unyakaze ngokuzethemba kunokukhathazeka.

Ukudinga okungaphezu kohambo akukhona ukwehluleka kwentando. Wulwazi ngalokho okufanelekile. Ngezinsuku ongakwazi ukunyakaza, ngisho kancane, kuvumele kube umusa owodwa omncane owenzela uhlelo lwezinzwa olusebenza ngaphezu kwesikhathi.

Imithombo

• Harvard Health, Can exercise help treat anxiety?
• Anxiety & Depression Association of America, Exercise for Stress and Anxiety
• Centers for Disease Control and Prevention, Adding Physical Activity as an Adult
• National Center for Biotechnology Information, A review of exercise interventions for reducing anxiety symptoms