Amathiphu asheshayo
- Qaphela ukuthi ingabe impumuzo iyafika yini.
- Susa into eyodwa enqwabeni.
- Hlela ukuphumula kwangempela i-alamu ekudingayo.
Ingcindezi kukhulunywa ngayo sengathi iyinto embi eyodwa. Akunjalo. Kunengcindezi ekukhukhula ngaphambi kwenhlolokhono yomsebenzi bese iphela nya ngomzuzu ephela ngawo. Futhi kunengcindezi ekulandelayo izinyanga, ephansi futhi engaguquki, kuze kube awusakhumbuli isikhathi sokugcina amahlombe akho ayengaphakamele eduze kwezindlebe zakho. Igama elilodwa. Izinto ezimbili ezihluke kakhulu ezenzeka emzimbeni wakho.
Uhlobo lokuqala lwakhelwe ngaphakathi kwakho, futhi ngokuvamile luwusizo. Olwesibili yilona okufanele ululinde. Ukwazi ukuthi ubhekene noluphi kushintsha lokho okwenzayo ngalo.
Uhlobo olufushane: ingcindezi yesikhashana
Ingcindezi yesikhashana iyinkuphuko. Okuthile kufuna okuningi kuwe khona manje, umzimba wakho uphendula ngokushesha, bese uyadedela. Ukusinda ngokulambisa emgwaqweni. Ingxoxo enzima obungayiboni iza. Umzuzu ngaphambi kokuthi ungene esiteji. Odokotela bayichaza njengengcindezi yesikhathi esifushane efika futhi ihambe ngokushesha.
Ngaphansi, lokhu ukusabela okudumile kokulwa-noma-kokubaleka, futhi kuyisimangaliso sobunjiniyela. I-Harvard Health ichaza lolu landelelwano kahle: ingxenye yobuchopho bakho ebizwa nge-amygdala ithola usongo bese idubula uphawu iluyisa ku-hypothalamus, esebenza njengesikhungo somyalo. Isimiso sakho sezinzwa siyanyathela i-gesi. I-adrenaline iyathululeka. Inhliziyo yakho iyashesha, ukuphefumula kwakho kuyasheshisa, ushukela namafutha kudedelwa egazini lakho njengophethiloli. Konke lokhu kwenzeka ngaphambi kokuba unqume ngengqondo ukuthi kukhona okungahambi kahle.
Nansi ingxenye abantu abayiphuthelwayo. Ingcindezi yesikhashana ayisona isitha. Iyakulola. Ukuvuka kwayo ngaphambi kokuhlolwa noma umdlalo kungagxilisa ukunaka kwakho futhi kuthuthukise indlela osebenza ngayo. Isimiso sonke sikhona ngoba sagcina okhokho bakho bephila, futhi sisakusiza ukuphakamela isidingo sangempela. Isici esibalulekile ukuthi iyaphela. Usongo luyadlula, i-alamu iyacishwa, bese umzimba wakho ubuyela esimeni esejwayelekile. Lokho kuqala kabusha yiwo wonke umqondo.
Uhlobo olude: ingcindezi yesikhathi eside
Manje cabanga i-alamu ingalokothi icishwe ngokuphelele.
Ingcindezi yesikhathi eside ingcindezi yesikhathi eside eqhubeka amasonto noma izinyanga. Ukuxineka komsebenzi ocela okuningi kunalokho onako ukukunika, ubudlelwano obudabula isikhathi esinzima, imali engagcini ibanga elide ngokwanele, ukunakekela umuntu odinga okwengeziwe kunalokho ongakumela wedwa. Ingcindezi ayikhuphuki idedele. Imane ihlale.
Uma lokho kwenzeka, ukusabela kwakho engcindezini kunamathela esimweni sokuvuleka. Abacwaningi base-Harvard bakubeka ngokusobala: isimiso esisungulelwe izimo eziphuthumayo ezifushane siqhubeka sisebenza, njengomshini osebenza ngokuphakeme kakhulu isikhathi eside kakhulu. Ngemva kokuthi ukuphuma kokuqala kwe-adrenaline kufiphala, ihomoni yesibili yengcindezi, i-cortisol, iqhubeka ijikeleza. Esimeni sangempela esiphuthumayo i-cortisol iwusizo. Usuku ngemva kosuku, isebenza ngokuphansi, iqala ukukubiza.
Kukhona inguqulo yengcindezi yesikhashana ehlala phakathi, efanele ukuqanjwa. I-Cleveland Clinic iyibiza ngengcindezi yesikhashana ephindaphindekayo: izinkuphuko ezifushane ezifanayo ezenzeka kaninginingi ngaphandle kokululama okwanele phakathi kwazo. Cabanga ngomuntu ohubhuluka esuka kwenye inkinga aye kwelandelayo, ongalokothi ehle. Izinkuphuko ngokwezinga zimfushane, kodwa ziyanqwabelana, futhi umzimba awulokothi uthole uphawu lwawo olucacile lokuthi konke kulungile. Ngokusebenza, kwenza umonakalo ofanayo nohlobo lwesikhathi eside.
Kungani uhlobo olude yilona olukulimazayo
Umehluko phakathi kwalezi zimbili empeleni awukho ngokuthi ingcindezi izwakala inamandla kangakanani. Umayelana nokululama. Umzimba wakho wakhelwe ukumelana nama-alamu. Awakhelwanga ukuhlala ngaphakathi kwalinye.
Lapho ukusabela engcindezini kusebenza ngaphandle kwekhefu, ukuguga kuvela cishe kuzo zonke izimiso onazo. I-NIMH iphawula ukuthi ingcindezi eqhubekayo ingaphazamisa izimiso zakho zamasosha omzimba, zokugaya ukudla, zenhliziyo negazi, zobuthongo, nezokuzala. Ngokuhamba kwesikhathi, lokho kuxineka kuhlobene nezinkinga ezinkulu: isifo senhliziyo, umfutho wegazi ophezulu, isifo sikashukela sohlobo lwesibili, nengozi ephakeme yokucindezeleka nezinkinga zokukhathazeka. Abantu abaphila ngaphansi kwengcindezi engaguquki bathola ngisho namakhaza nomkhuhlane omningi, ngoba isimiso esifanayo esikuhlomisela isimo esiphuthumayo sehlisa buthule izivikelo zakho lapho singalokothi sime.
Abacwaningi banegama lalokhu kuguga nokuguga okuqongelelekile: inani lesimiso se-alamu esishiywe sisebenza isikhathi eside kangangokuthi siqala ukulimaza indlu esasihloselwe ukuyivikela.
Akukho kulokhu okusho ukuthi inkathi enengcindezi izobhidliza impilo yakho. Imizimba iyaqina, futhi inyanga enzima akusona isifo esixilongiwe. Okukhathazayo uhlobo oluhamba kancane, olungaphuki oluba yingemuva yempilo yakho ngaphandle kokuba wake wanquma ukuthi kufanele.
Indlela yokwazi ukuthi ukuloluphi
Imibuzo embalwa eqotho iyakuhlela ngokushesha kunanoma yiluphi uhlu lokuhlola:
- Lapho into enengcindezi iphela, ingabe umzimba wakho uyadedela ngempela? Ngemva kwengcindezi yesikhashana, uyehla. Uzwa impumuzo. Ngengcindezi yesikhathi eside, impumuzo ayilokothi ifike ngempela, noma ihlala ihora ngaphambi kwento elandelayo.
- Ungakhomba imbangela enosuku lokuphela? Ukuthi "leli sonto linzima" kwehluke kokuthi "ngizizwa kanjena isikhathi eside njengoba ngingakhumbula."
- Ingabe iyavuza ezintweni eziyisisekelo? Inkinga yokulala, ukuthukuthela ngokushesha, amandla aphansi, ukuphuza okwengeziwe kunalokho owawukwenza, noma ukuzizwa ungenandaba nokungenajabulo kuyizimpawu zokuthi umzimba wakho ubulokhu uqaphile isikhathi eside kakhulu. I-NIMH ibala lokhu njengohlobo lwezinguquko ezifanele ukunakwa.
Uma ubona inguqulo ende kuwe, lokho akukhona ukwehluleka kokuqina. Kuwulwazi.
Yini esizayo, nokudingwa uhlobo ngalunye
Lezi zimbili zicela izimpendulo ezihlukene.
Ngengcindezi yesikhashana, ikakhulukazi udinga amathuluzi omzuzu. Nciphisa ukuphefumula kwakho. Nyakazisa umzimba wakho. Dlula enkuphukweni bese uyivumela idlule, ngoba ukudlula yikho ekwenzayo ngokwemvelo. Umane uyisiza nje.
Ingcindezi yesikhathi eside idinga okuthile kwesakhiwo, ngoba inkinga akuwona umzuzu owodwa, kungukuthi imizuzu ayilokothi ime. Lokho ngokuvamile kusho ukushintsha okuthile ngomthwalo ngokwawo, hhayi kuphela indlela obhekana ngayo nawo:
- Thola umthombo. Qamba izingcindezi ezimbalwa eziqhubekayo empeleni ezigcina i-alamu ivulekile. Awukwazi ukwehlisa isisindo ongeke usibheke ngqo.
- Yakha ukululama kwangempela. Ukuqala kabusha ingcindezi yesikhashana ekuthola mahhala, ingcindezi yesikhathi eside idinga ukuba ukuhlele. Ubuthongo obuvikelekile, isikhathi esingaceli lutho kuwe, ukunyakaza, amahora nabantu abakuzinzisayo. Lezi akuzona izinto zobumnandi. Yindlela umzimba ozicisha ngayo.
- Susa okuthile enqwabeni. Ngokuvamile isixazululo kuphela sangempela izinto ezimbalwa kuwe, kungakhathaliseki ukuthi lowo ngumngcele, ingxoxo enzima, noma ukucela usizo obulokhu ukuthwele wedwa.
- Phatha izinto eziyisisekelo njengezingaxoxisaneki. Ubuthongo, ukudla, nokunyakaza kuwuphansi isimiso sakho sezinzwa esimela kuwo. Uma kuhamba, konke kuba nomsindo omkhulu.
Nini ukungenisa usizo olwengeziwe
Ukuzisiza kwanele engcindezini evamile eningi. Akuhlali kwanele, futhi ukwazi umugqa kubalulekile.
Uma umuzwa osindayo ubulokhu ukhona amasonto, uma uphazamisa ubuthongo bakho, umsebenzi wakho, noma abantu obathandayo, noma uma weyeme kutshwala noma ezinye izidakamizwa ukuze udlule usuku, sekuyisikhathi sokukhuluma nodokotela noma udokotela wengqondo. Bangakwazi ukuhlukanisa phakathi kwengcindezi nokuthile okufana nokucindezeleka noma inkinga yokukhathazeka, futhi bangasiza ngezindlela okuzivocavoca kokuphefumula okungeke kukwazi. Ukufinyelela usizo akukhona ukudela. Kuwumuzwa ofanayo owenza ukuthi ulungise isibani sesixwayiso kunokusinganaki.
Futhi uma kwake kwedlula engcindezini kwaba umuzwa wokuthi awukwazi nhlobo ukubhekana nakho, noma unemicabango yokungafuni ukuba lapha, sicela ungakulindi wedwa. Usizo lukhona khona manje, futhi ufanelwe ukulusebenzisa.
Imithombo
- Cleveland Clinic, Stress: What It Is, Symptoms, Management & Prevention
- Harvard Health Publishing, Understanding the stress response
- National Institute of Mental Health, I'm So Stressed Out! Fact Sheet