Amathiphu asheshayo
- Yenza ukuphefumulela phandle kwakho kube kude kunokuphefumulela ngaphakathi.
- Khetha isinyathelo esisodwa esincane kunazo zonke esilandelayo.
- Tshela umuntu ukuthi uminzile njengamanje.
Kunomzuzu othile abantu abaningi abawaziyo bengatshelwanga ukuthi uyini. Uhlu lwezinto ezizokwenziwa, imiyalezo engafundiwe, into oyikhohliwe, into ongakwazi ukuyikhohlwa, konke kufika ngesikhathi esisodwa, kanti ingqondo yakho ivele iyeke ukuhlunga. Awuyona ivila. Awulele emuva ngoba ungazami. Uvele ushaye iphuzu lapho kunokwengeziwe okungenayo kunalokho ongakucubungula, kanti ubuchopho bakho sebuphakamise izandla.
Yilokho ukukhungatheka. Kanti ingxenye elunya kunazo zonke yako yindlela ekuqandisa ngayo kanye lapho udinga kakhulu ukunyakaza. Ugqolozela uhlu bese ngandlela thile awenzi lutho kulo. Uvula i-imeyili eyodwa, uyivale, uvule enye. Inqwaba iyakhula ngenkathi uhlezi lapho uzwa inqwaba ikhula.
Uma yilapho ukhona njengamanje, into yokuqala efanele ukushiwo ukuthi akukho okonakele ngawe. Lena yisistimu yezinzwa ejwayelekile eyenza into ejwayelekile ngaphansi komthwalo ongajwayelekile.
Kungani kukuvalela
Ukucindezeleka yimpendulo yomzimba wakho entweni engokoqobo nengaphandle kwakho, umnqamulajuqu, ibhili, ingxoxo enzima elindele ukwenzeka. I-National Institute of Mental Health idweba umugqa owusizo lapha: ukucindezeleka ngokuvamile kuyaphela uma isimo sidlula, kanti ukukhathazeka yinguqulo ehlala emzimbeni wakho ngisho ngemva kokuhamba kwento esheshayo. Ukukhungatheka kuvame ukuba ukucindezeleka okunqwabelaniswe phezulu kakhulu, ngokushesha kakhulu, ngaphandle kwesikhala sokululama phakathi.
Ngaphansi kwako, umzimba wakho usebenzisa uhlelo oludala. Uma ubuchopho bakho bufunda usongo, isifunda esincane esimise okwe-alimondi esibizwa nge-amygdala sivusa uxwayo ngaphambi kokuba ingxenye ecabangayo yakho ibe negalelo. Njengoba i-Harvard Health ikuchaza, lolo xwayo luvusa uketshezi lwamahomoni okucindezeleka, inhliziyo esheshayo, ukuphefumula okusheshayo, imisipha eqinayo. Yisistimu efanayo eyayizosiza okhokho bakho babaleke into enamazinyo. Inkinga wukuthi i-inbox echichimayo ivusa yona kanye le sekethe, kanti leyo sekethe ayizange yakhelwe inkinga oyixazulula ngokuhlala uthule ucabange ngokucacile.
Ngakho uma ukhungathekile futhi kubonakala ungakwazi ukucabanga kahle, lokho akusona isici sesimilo. Umzimba wakho ngokuthulile ususe izinsiza ekuhleleni ngokucophelela zaya ekusindeni. Isixazululo akukhona ukuzama kanzima ukucabanga. Ukwehlisa uxwayo kuqala, bese ucabanga.
Okokuqala, khipha umzimba wakho oxwayweni
Awukwazi ukucabangela indlela yakho iye ekuzoleni ngenkathi isistimu yakho isalungele umthelela. Qala ngomzimba, ngoba umzimba yilokho ongakufinyelela ngempela.
Isikhwenya esisheshayo kunazo zonke ukuphefumula kwakho, ikakhulukazi ukuphefumulela phandle okude, okuhamba kancane. Phefumulela ngaphakathi ubale cishe okune, bese uvumela ukuphefumula okuphumayo kudlule ukuphefumula okungenayo, ukubala okuyisithupha noma okuyisikhombisa, kuthambile futhi kungaphoqiwe. Kwenze lokho izikhathi ezine noma ezinhlanu. Ukuphefumulela phandle okuhamba kancane kungenye yezimpawu ezimbalwa eziqondile ongazithumela esistimini yakho yezinzwa zokuthi isimo esiphuthumayo sesiphelile.
Bese ubuyela egumbini. Beka zombili izinyawo phansi ngokuthi bese uzwa ukuthintana. Qaphela izinto ezintathu ongazibona nezimbili ongazizwa. Lokhu kuzwakala cishe kulula kakhulu ukuze kube nesisindo. Kuyasebenza ngoba kudonsa ukunaka kwakho ukukhipha kubikezelo oluzungezayo ekhanda lakho kuye endaweni eyodwa lapho kungasho lutho olusha ngempela: khona manje.
Kunike imizuzwana engamashumi ayisithupha ngaphambi kokwenza noma yini enye. Awuzami ukuzizwa umuhle kakhulu. Uzama ukubuyisa okwanele kobuchopho bakho obucabangayo ukuze uthathe isinyathelo esisodwa.
Bese wenza inqwaba ibe ncane, hhayi enkulu
Iningi lokukhungatheka liyiqhinga lobungako. Konke kuminyene ndawonye ekhanda lakho njengenqwaba eyodwa enkulu engahlukanisiwe, kanti inqwaba ayinakwenzeka ukuyiqala. Indlela yokuphuma ukuyihlukanisa ibe yizingcezu ezincane ngokwanele ukuze zibe yisidina.
- Khipha ikhanda lakho ephepheni. Bhala phansi konke okuthwele, wonke umsebenzi, ukukhathazeka, nento engaqedwanga, ngaphandle kokukuhlela. Uhlu luzobukeka lulude. Kulungile. Lusencane kunenguqulo eyayintanta mahhala engqondweni yakho, ngoba manje lunemiphetho.
- Thola into eyodwa elandelayo. Hhayi into ebaluleke kunazo zonke, hhayi lonke iphrojekthi. Isenzo esisodwa esincane kunazo zonke ongasithatha emizuzwini eyishumi elandelayo. Thumela umyalezo owodwa. Vula idokhumenti eyodwa. Ukunyakaza kuvame ukuxegisa ukuqanda.
- Hlunga, bese unciphisa. Hamba phansi uhlu lwakho bese umaka okuphuthuma ngempela namuhla ngokumelene nalokho okuzwakala kuphuthuma nje. Iningi lako alikho kokubili. I-Cleveland Clinic isikisela ukuhlela usuku olulandelayo ngobusuku obungaphambili, ukuze ungene usuvele wazi okulindele esikhundleni sokuhlangana nayo yonke inqwaba ubandayo.
- Zinike imvume yokuyeka into. Akukhona konke ohlwini okufanele kube khona. Ukuthi cha, noma hhayi manje, entweni eyodwa kwesinye isikhathi kuyisinyathelo esikhiqiza kakhulu esitholakala kuwe.
Umgomo uhlu ongenza ngalo, hhayi uhlelo oluphelele. Uzama ukuguqula inkungu ibe yimisebenzi embalwa eqondile, ejwayelekile.
Yini okumele uyeke ukuyenza
Izinyathelo ezimbalwa ezivamile ngokuthulile zenza ukukhungatheka kube kubi kakhulu, futhi zifanele ukuqanjwa ngoba zizwakala njengokumelana.
Ukwenza izinto eziningi ngasikhathi sinye kuyinto enkulu. Uma uzama ukubamba izinto ezinhlanu ngesikhathi esisodwa, awenzi izinto ezinhlanu, wenza izinguqulo ezingaphelele zazo zonke ngenkathi ukucindezeleka kwakho kukhuphuka. Ukukhetha eyodwa uvumele ezinye zilinde akukhona ukusala emuva. Yiyona ndlela kuphela okuqedeka ngayo noma yini.
Ukuskrola izindaba ezimbi ngokungapheli kungenye. Ukuthatha ifoni yakho kuzwakala njengekhefu, kodwa ukuhamba kwezindaba ezimbi kugcina isistimu yakho yoxwayo ivuliwe. Kanjalo ne-caffeine eningi kakhulu, engashiya umzimba ocindezelekile uvuke nakakhulu. Kanti ukuzihlukanisa, ukuthula uzibambe wedwa, kuvame ukwenza umthwalo usinde kunalokho okumele ube njalo.
Ungakuthwali wedwa
Lokhu kweqwa kakhulu, futhi kubaluleke kakhulu. Ukusho umthwalo ngokuzwakalayo kumuntu oyedwa othenjwayo, umngane, umlingani, ozakwenu, kwenza into uhlu lwezinto ezizokwenziwa olungeke lukwenze. Ingxenye yako ingokoqobo, kwesinye isikhathi bangasusa into epuletini lakho. Iningi lako ukuthi ukuzwakala kwehlisa ingcindezi kancane ngokwako. Kokubili i-NIMH ne-Cleveland Clinic kukhomba ukwencika kubantu abasekelayo njengenye yezindlela ezithembekile zokuphuma, hhayi njengesixazululo sokugcina kodwa njengesinyathelo sokuqala.
Awudingi inkulumo. "Ngiminzile impela njengamanje" kwanele ukuqala.
Uma kukhulu kunesonto elinzima
Izinyathelo lapha ngezohlobo olujwayelekile, olubuhlungu lokukhungatheka olufikayo bese ludlula. Ngezinye izikhathi aludluli, futhi lokho kubalulekile ukukubona.
Uma umuzwa wokuningi kakhulu uye wazinza amasonto, uma wonakalisa ubuthongo bakho, ukudla kwakho, umsebenzi wakho, noma abantu obathandayo, uma uzame izinto ezisobala kanti umthwalo awususuki, lokho kuwuphawu lokuletha usizo olwengeziwe. Udokotela noma udokotela wengqondo angafuna okungaphansi akunike amathuluzi afanele impilo yakho. Njengoba i-Cleveland Clinic ikubeka ngokusobala, awekho amahloni ekuzizweni ukhungathekile yimizwa yakho noma ekudingeni usizo olwengeziwe ukuze uyilawule. Ukufinyelela akuwona umzuzu owehluleka ngawo ukumelana. Kuyinto ehlakaniphile, ejwayelekile abantu abayenzayo.
Futhi uma kuke kwedlula ukukhungatheka kuye ekuzizweni ungenathemba, noma sengathi ungeke uqhubeke, sicela ungakulindi wedwa. Khuluma nomuntu namuhla, umuntu omethembayo noma umeluleki oqeqeshiwe. Usizo lukhona, futhi uvunyelwe ukulusebenzisa.
Ukukhungatheka kukuqambela amanga ngokuthi ungakwazi ukuphatha okungakanani. Iqiniso limnene kunomuzwa: awudingi ukukuthwala konke, futhi awudingi ukukuthwala wedwa. Udinga nje ukuthola into elandelayo encane, bese kuthi leyo elandelayo emva kwayo.
Imithombo
- National Institute of Mental Health, I'm So Stressed Out! Fact Sheet
- Harvard Health Publishing, Understanding the Stress Response
- Cleveland Clinic, How To Recognize and Cope With Emotional Stress