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Ukuqina Komzimba

Ukudlula Ukukhathazeka Kwasejimini: Indlela Yokungena Lapho Ijimu Lizwakala Sengathi Wonke Umuntu Uyabuka

Uma umcabango wephansi lejimu elimatasa wenza isisu sakho siwe, awukho wedwa. Nansi indlela yokukhipha ukucasuka bese ngempela wenza ukuzivocavoca.

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Amathiphu asheshayo

  • Hamba ngehora elithule, elingaxakekile ekuvakasheleni kwakho kokuqala okumbalwa.
  • Bhala phansi ukuzivocavoca okuthathu noma okune ngaphambi kokuba ufike.
  • Zama imizuzu eyishumi ngosuku lokuqala, hhayi ukuzivocavoca okuphelele.

Uma endaweni yokupaka umzuzu ongaphezulu kunalowo owudingayo. Mhlawumbe uskrola ifoni yakho. Mhlawumbe uzitshela ukuthi uzohamba kusasa, uma usulale kangcono nendawo ingasagcwele kangako. Ukuzivocavoca bekungakaze kube ingxenye enzima. Ukungena ngomnyango yikho okwakunzima.

Abantu abaningi bakuzwa lokhu. Inhlolovo eyodwa yabantu abadala base-US abangaba yizinkulungwane ezimbili yathola ukuthi cishe uhhafu bazizwa besatshiswa umqondo wokuya ejimini. Kunesiteketiso salokhu manje, i-gymtimidation, okuyigama eliyisiwula lefindo langempela esifubeni. Ngakho uma ubulokhu uhlehlisa ukuzivocavoca ngoba ikamelo eligcwele izibuko nezihambi nensimbi ekhencezayo kuzwakala njengesiteji ongazange usilingele, akukho lutho olungalungile ngawe. Unokusabela okujwayelekile esimeni esingazwakala ngempela sikuningi.

Buvelaphi ngempela uvalo

Ngokuvamile kulandelela ezintweni ezimbalwa, futhi ukuziqamba kuyasiza. Esokuqala ukungazi ukuthi wenzani. Awuqiniseki ukuthi umshini ushintsha kanjani, izisindo zibuyela kuphi, noma ngabe uvunyelwe yini ukusebenzisa lelo bhentshi. Esesibili umuzwa wokubukwa, wokucabanga wonke umuntu eqaphela indlela oma ngayo, umzimba wakho, ubusha bakho obusobala. Esesithathu ukuqhathanisa. Ubheka eceleni, ubone umuntu enyakazisa isisindo esiphindwe kabili ngokwakho kalula, bese izwi elincane lithi awungeni lapha.

Nanti iqiniso elithule ngaphansi kwakho konke. Cishe akekho okubukayo. Umuntu ocabanga ukuthi wahlulela i-squat yakho ucabanga ngeseti yakhe elandelayo, noma uhlu lwakhe lokudla, noma ukuthi ukhathele kangakanani. Abantu ejimini ngokuvamile bazithethe bona, ngendlela efanayo nawe. Lokho akukwenzi ukwesaba kube yisiwula. Kumane kusho ukuthi ukukhanya okukubhekile okuzwayo ngokuvamile okwakho.

Yenza ukuvakasha kokuqala kube kuncane

Iphutha elijwayelekile ukuhlela ukuzivocavoca okukhulu, okuphelele osukwini lokuqala. Yingcindezi eningi ukuyibeka esikhathini osesesaba. Kunalokho kunciphise.

  • Hamba kanye nje ukuze ubheke. Amajimu amaningi azokunika uhambo lokubuka ugqoke izingubo zakho zasemgwaqweni, akudingeki ukuzivocavoca. Ukuhamba phansi lapho kungekho lutho olusengcupheni kususa inani elimangalisayo lemfihlakalo kukho.
  • Khetha ihora elithule. Ekuseni kakhulu cishe ngo-sithupha nesiphithiphithi sangemva komsebenzi cishe ngo-half past five kuvame ukugcwala. Phakathi kwasekuseni, ntambama ekuqaleni, nakusihlwa sekwephuzile kuvame ukucishe kungabi namuntu. Ijimu elingenamuntu yindawo ethethelelayo yokufunda.
  • Zama imizuzu eyishumi, hhayi ihora. Hamba ku-treadmill, wenze into eyodwa noma ezimbili osuvele uzazi, bese uhamba. Awukho lapho ukuze uqine namuhla. Ukhona lapho ukuze uzifakazele ukuthi ungangena uphinde uphume, futhi akwenzeki lutho olubi.

Kwenze izikhathi ezimbalwa bese indawo iyeka ukuzwakala iwugeni. Ukujwayelana yingxenye enkulu yekhambi.

Yiba nesu ephaketheni lakho

Ukukhathazeka okuningi kwasejimini empeleni kuwukukhathazeka kwesinqumo, ukwethuka kokuma phakathi kwephansi ungenalwazi ukuthi wenzeni okulandelayo. Ungakuxazulula lokho ngaphambi kokuba ufike. Bhala phansi ukuzivocavoca okuthathu noma okune ngokulandelana, imishini noma ukunyakaza ozokwenza nokuthi kungakanani cishe. Kugcine efonini yakho. Uma unemephu encane, awuqambi ngokushesha phambi kwezethameli. Umane usebenza ohlwini lwakho.

Uma ungakwazi ukukwenza, iseshini elilodwa noma amabili nomqeqeshi womuntu siqu kubaluleke kakhulu lapha. Hhayi unomphela, kwanele nje ukufunda ukuthi imishini embalwa isebenza kanjani nokuba nomuntu oqinisekisa ukuthi indlela oma ngayo ilungile. Amakilasi eqembu enza into efanayo. Umqeqeshi ukutshela ukuthi wenzeni okulandelayo, wonke umuntu umanzonzo kancane ndawonye, futhi ukugxila kususuka kuwe. Amakilasi nawo avame ukuzwakala engenasizungu kangako kunokuma wedwa phakathi kwama-dumbbell.

Izinto ezimbalwa ongazizama ngaleso sikhathi

Lapho uvalo lukhuphuka ngokushesha ngaphambi noma ngesikhathi sokuzivocavoca, izenzo ezincane ezimbalwa zisiza ukukwehlisa:

  1. Yehlisa ukuphefumula kwakho. Imijikelezo embalwa yokudonsa umoya ngokubala okune nokuwukhipha ngokubala okune itshela uhlelo lwakho lwezinzwa ukuthi usongo alukho ngempela. Kuthule futhi akekho ozoqaphela.
  2. Bamba umcabango olukhuni bese uwuthambisa. "Wonke umuntu ucabanga ukuthi ngibukeka ngiyihlaya" kungaba "Ngimusha, futhi wonke umuntu lapha wake waba musha." Akudingeki ukukholelwe ngokugcwele. Vele uxegise ukubamba kwenguqulo embi kunazo zonke.
  3. Woza nomngane. Umlingani wokuzivocavoca, ngisho noyedwa ongumqalayo naye, uhlukanisa uvalo phakathi futhi wenza kube namathuba amaningi kakhulu ukuthi uvele ngempela.

Futhi khumbula ijimu liyinketho eyodwa, hhayi kuphela. Ukuzivocavoca kuye kwaboniswa kaninginingi ukuthi kunciphisa kokubili ukukhathazeka nesimo somqondo esiphansi, futhi umzimba wakho awunandaba ukuthi lokho kunyakaza kwenzeka ngaphansi kwezibani ze-fluorescent yini. Ukuhamba ngaphandle, ukuzivocavoca egumbini lakho lokuphumula, ukugibela ibhayisikili konke kuyabalwa. Uma ijimu liqhubeka liwudonga ongakwazi ukuludlula, ungazithola izinzuzo ezifanayo endaweni ezwakala iphephile kuwe.

Lapho kufanelekile ukuthola usizo olwengeziwe

Kubantu abaningi, uvalo lwasejimini luyanciphela uma indawo isizwakala ijwayelekile. Kodwa uma ukukhathazeka ngokuba naba banye, noma ngenhlanzeko, noma ngokwahlulelwa kunamandla ngokwanele kangangokuthi kukuvimbela ezintweni ofuna ukuzenza, lokho kufanele ukhulume ngako nodokotela noma nomelaphi. Ukukhathazeka ngenhlalo kuvamile futhi kuyelapheka kakhulu, futhi ukuthola usizo ngako kuvame ukwenza okuningi ngaphezu kwejimu kuzwakale kulula. Ukudinga lolo sizo akulona uphawu lokuthi wehlulekile emandleni engqondo. Kuyindlela ehlakaniphile yokuzinakekela.

Uma unesifo senhliziyo noma enye inkinga yempilo, noma sekunesikhathi eside ungakanyakazi kakhulu, kuwumqondo omuhle ukuhlola nodokotela wakho ngaphambi kokuqala okuthile okusha. Bese uqala kancane, ube nomusa kuwe endleleni yokungena, uvumele okusele kwakhe kusukela lapho.

Imithombo

Ngaphambi kokuba uhambe: igama ngokunakekela

KEEP CALM inikeza amathuluzi amahhala, afundisayo, okuzisiza. Lokhu akuseluleko lwezokwelapha, ukuxilongwa, noma ukwelashwa, futhi akuthathi indawo yokunakekelwa uchwepheshe. Uma kukhona lapha okuzwakala kunzima kunengcindezi evamile, kuyisinyathelo esinamandla nesifanele ukuxhumana nochwepheshe.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.