Amathiphu asheshayo
- Qonda ukulingana, hhayi ukukhathazeka okuyiziro.
- Bhekana nento eyesabekayo ngezinyathelo ezincane.
- Xhumana kusenesikhathi; ukwelashwa kuvame ukusebenza.
Ukukhathazeka kungenzeka kube ngumuzwa ongaqondwa kahle kunayo yonke ekhona. Cishe wonke umuntu unako, cishe akekho okhuluma ngako ngokwethembeka, futhi izikhala zigcwaliswa ngobuhlakani babantu obuvame ukuba buphambene. Abantu bagcina benamahloni ngento evamile, noma balinda iminyaka ukucela usizo abebengaluthola kudala kakhulu.
Izindaba esizitshela zona ngokukhathazeka zibalulekile, ngoba zibumba lokho esikwenzayo ngako. Kholelwa ukuthi kuyisici sobuntu bese uzokufihla. Kholelwa ukuthi kuzodlula uma nje ugwema into ekuvusayo, bese ngokuthula unciphisa impilo yakho. Ngakho kufanele sidonsele ezimbalwa zalezi zinkolelo ekukhanyeni sizihlole ngokuqhathanisa nalokho okwaziwayo ngempela.
Nazi lezo esihlangana nazo kakhulu.
Inganekwane: Ukukhathazeka kuyinto okumele uyiqede
Lena yinkulu, futhi yiyona ebangela ukuhlupheka okuningi okungadingeki, ngoba ibeka umgomo ongenakwenzeka.
Ukukhathazeka akusiwo ukungasebenzi kahle. Kuwuhlelo lokusinda olusebenza kubantu isikhathi eside kakhulu. Lapho ubuchopho bakho buzwa usongo, bugcwalisa umzimba wakho ngamahomoni engcindezi ukuze bukulungiselele ukulwa, ukubaleka, noma ukuma uthi nse. Lowo wumshini ofanayo okugcina uqaphile emgwaqweni oneqhwa nokwenza ukuthi ufundele isivivinyo. Njengoba i-Cleveland Clinic ikubeka, inani elinempilo lokukhathazeka linenhloso futhi lingakusiza ukuxazulula izinkinga. Inhloso ayikaze ibe ukukhathazeka okuyiziro. Impilo engenako nhlobo ukukhathazeka ibiyoba yingozi.
Inganekwane: Uma unokukhathazeka, uyivelakancane noma ubuthakathaka
Zimbalwa izinkolelo ezinesizungu ngaphezu kokucabanga ukuthi nguwe wedwa, futhi zimbalwa ezingamanga ngaphezu kwako.
Izifo zokukhathazeka yizona zimo zempilo yengqondo ezivame kunazo zonke ezikhona. Ngokwe-National Institute of Mental Health, cishe ingxenye eyodwa kwezintathu yentsha nabantu abadala base-U.S. bazoba nesifo sokukhathazeka ngesikhathi esithile ezimpilweni zabo. Ingxenye eyodwa kwezintathu. Lelo akulona iqembu elisonqenqemeni. Lowo umuntu oseceleni kwakho esitimeleni, ozakwenu obonakala enganyakaziswa, cishe umuntu emndenini wakho.
Futhi akuhlangene nokuba buthakathaka. Ukukhathazeka akuhambisani nokuqina noma amandla entando noma ukuthi umuntu unamandla kangakanani. Kuhamba ngofuzo, ipiliyoni yempilo, ikhemistri yobuchopho, kanye nesimo. Abanye babantu abazinze kakhulu, abanekhono kakhulu obaziyo bakuphethe ngokuthula. Awukwazi ukubona ukukhathazeka komuntu ngaphandle, okuyisona kanye sizathu sokuthi kungani abantu abaningi becabanga ukuthi banako bebodwa.
Inganekwane: Ukuzizwa ukhathazekile kusho ukuthi kukhona okungalungile ngawe
Kukhona umugqa wangempela nobalulekile phakathi kokukhathazeka kwansuku zonke nesifo sokukhathazeka, futhi ukudidanisa lokhu kokubili kulimaza ngezindlela zombili.
Ukukhathazeka ngaphambi kwenkulumo enkulu akusona isifo. Uvalo ngaphambi kokuqala ukuthandana, isisu esibambekile ngaphambi kwengxoxo enzima, ukuvuka kokwesaba lapho imoto ijikela kuwe, konke lokho uhlelo lwakho olusebenza njengoba lwaklanyelwa. I-National Institute of Mental Health ichaza ukukhathazeka kwansuku zonke njengengxenye evamile yempilo: abantu abaningi bakhathazeka ngempilo, imali, umsebenzi, noma umndeni ngezikhathi ezithile, futhi kuyadlula.
Isifo sokukhathazeka sihlukile ngezindlela ezithile ezimbalwa. Ukukhathazeka akuhambi. Kuvela ezimweni eziningi kunesisodwa. Kuvame ukungalingani nengozi yangempela, futhi kuphazamisa impilo evamile, ubuthongo bakho, umsebenzi wakho, abantu obakhathalelayo. Ukuba khona kokukhathazeka akusiyo inkinga. Umbuzo ukuthi ngabe sekuyekile ukungqamana nesimo saqala ukuqhuba izinsuku zakho.
Ngakho uma uzizwa ukhathazekile ngezinye izikhathi, akukho lutho olungalungile ngawe. Uma ukukhathazeka sekuthathe isondo lokuqondisa, kukhona okwelashekayo. Leyo yimisho emibili ehlukene, futhi yomibili yizindaba ezinhle.
Inganekwane: Ukugwema okukwethusayo kuzokwenza ukukhathazeka kunciphe
Lena izwakala iyiqiniso, okuyikho okwenza inamathele kakhulu.
Lapho into ikwethusa bese uyigwema, uthola ukukhululeka okusheshayo. Ukwesaba kuyehla. Ubuchopho bakho buphawula ukuthi ukugwema le nto kukwenze wazizwa ungcono, ngakho ngokulandelayo isidonso sokugwema sinamandla nakakhulu. Ukukhululeka ngaleso sikhathi, impilo encane ngokuhamba kwesikhathi.
Inkinga ukuthi ukugwema kufundisa ubuchopho bakho isifundo esingalungile. Ngokungahlali esimweni esesatshwayo isikhathi eside ngokwanele ukuze ubone ukuthi ungakubhekana, awuwuniki nhlobo ukwesaba ithuba lokuzinza ngokwako. Ukwesaba kuhlala kuphelele ngoba akukaze kuvivinywe. Yingakho ukwelashwa okuningi okusebenzayo kusebenza ngendlela ephambene, ngobumnene nakancane kancane ubhekane nento eyesabekayo ngezinyathelo, ukuze uhlelo lwakho lwezinzwa lufunde ngepiliyoni ukuthi inhlekelele ayifiki. Iphuzu akusikho ukuzigcwalisa ngokwesaba. Kuwukuhlala isikhathi eside ngokwanele ukuze uqoqe ubufakazi bokuthi uphephile kunalokho isixwayiso sakho esikuphikelelayo. Akudingeki uziphonse ekujuleni. Kodwa indlela yokuphuma ngokuvamile idlula phakathi, hhayi ihamba nxazonke.
Inganekwane: Akukho okusiza ngempela, ngakho kungani uzihlupha
Lena ethule. Ayiphikisi. Ivele ihlale ngemuva kwengqondo yakho ikukhulume ukuba ungazami.
Futhi iphambene. Izifo zokukhathazeka ziphakathi kwezimo zempilo yengqondo ezelashekayo kunazo zonke ezikhona. I-Mayo Clinic iphawula ukuthi ngokuvamile ziphendula kahle ekwelashweni, nokuthi ukukhathazeka kulula ukukubhekana kusenesikhathi uma uthola usizo. Ukwelapha ngokuziphatha nangokucabanga, ukwelapha ngokukhuluma okuhleliwe okukusiza ukusebenza nemicabango yokukhathazeka nokwehlisa ukugwema kancane, kunobufakazi obuqinile ngemuva bako. I-NHS ichaza inkambo evamile njengento ephakathi kwezikhathi eziyisithupha namashumi amabili. Kwabanye abantu, imithi iyasiza futhi. Abaningi bathola ukuthi ushintsho lwendlela yokuphila namakhono okubhekana enza umehluko wangempela ngokwawo.
Awukho umthombo oqotho ozothembisa ukuthi zonke izindlela zisebenza kuwo wonke umuntu emzamweni wokuqala. Akwenzeki njalo. Ngezinye izikhathi udokotela wengqondo wokuqala akalungile, noma umuthi wokuqala awulungile, futhi impendulo ukulungisa kunokuyeka. Isithombe sinethemba kakhulu kunalokho izwi elingenathemba elingakwenza ukholelwe, futhi ukuthola okusebenza kuwe kungenzeka ngempela.
Okufanele ukubambelele kukho
Uma uthatha into eyodwa kukho konke lokhu, ake kube yilokhu: ukuzizwa ukhathazekile akukwenzi wephuke, uyivelakancane, noma ubuthakathaka, futhi akusho ukuthi impilo yakho kufanele incishiswe ukuze uyiphathe.
Kukhona umehluko phakathi kokukhathazeka okuza nokuba umuntu nesifo sokukhathazeka esikukhandlayo. Uma esakho seselele lowo mugqa, uma ukukhathazeka kungathuli, uma kukulandela isimo nesimo, uma kukubiza ubuthongo noma umsebenzi noma ikhono lokuba khona nabantu obathandayo, lesi yisizathu sokukhuluma nodokotela noma nochwepheshe wempilo yengqondo. Hhayi ngoba kukhona okungalungile ngawe. Ngoba usizo lukhona, luyasebenza kubantu abaningi, futhi akudingeki uqhubeke uzibambele wedwa ngamandla. Ukuxhumana kusenesikhathi kuvame ukwenza umgwaqo ube mfushane.
Imithombo
- National Institute of Mental Health, Anxiety Disorders
- Mayo Clinic, Anxiety disorders · Symptoms and causes
- Cleveland Clinic, Anxiety Has Its Benefits · But Only in Healthy Doses
- NHS, Cognitive behavioural therapy (CBT) · Overview