Amathiphu asheshayo
- Phefumulela ngaphandle isikhathi eside kunokuphefumulela ngaphakathi.
- Bonga umzimba wakho, bese uqhubeka noma kunjalo.
- Nika isexwayiso isikhathi sokuphela.
Imoto ingena emgwaqweni wakho bese unyawo lwakho lusebhulekini ngaphambi kokuba ucabange igama elithi "bhuleki." Umuntu usho igama lakho ngephimbo elibukhali bese isisu sakho sehla isekhondi eligcwele ngaphambi kokuba wazi ukuthi kungani. Uvula i-imeyili, ubona umugqa wesihloko, bese uzwa ubuso bakho bushisa.
Akukho kwalokho okuyisinqumo. Umzimba wakho unyakaze kuqala, kanti ingqondo yakho ecabangayo yafika sekwephuzile, isabophela ibhantshi layo.
Lelo gebe kufanele liqondwe, ngoba okuningi kwalokho okuzwakala kwethusa ngengcindezi nangokukhathazeka empeleni yilolu hlelo nje oluvulekayo ngomzuzu lapho kungekho ibhubesi langempela ekamelweni. Inhliziyo egqumayo, ingqondo eze, isifiso sokubaleka umhlangano. Akukho kwalokhu okukhona ukungasebenzi kahle. Kuyithuluzi elidala kakhulu elisebenza kahle kakhulu kancane.
Isexwayiso siyakhala ngaphambi kwakho
Ekujuleni kwengqondo yakho kuhlala isakhiwo esincane esibizwa nge-amygdala. Sicabange njengesihloli sentuthu. Sisheshayo, sithe qha, futhi singathanda kakhulu ukuba nephutha izikhathi eziyikhulu kunokuphuthelwa umlilo owodwa wangempela. Uma sizwa usongo olungenzeka, asilindi ukuthi enye ingqondo yakho ikale ubufakazi. Sithumela isignali yosizi esikhashaneni endaweni ebizwa nge-hypothalamus, esiqalisa isabelo sengcindezi sonke.
Ngokushesha kangakanani? I-Harvard Health ikubeka ngokusobala: lo mfudlana uqhuma "ngisho ngaphambi kokuthi izikhungo zokubona zengqondo zibe nethuba lokucubungula ngokugcwele okwenzekayo." Yingakho ungagxumela emuva kwipayipi lengadi elibukeke, ingxenye yesekhondi, njengenyoka. Ukusabela kwenzeka kuqala. Ukuqaphela kufika emva kwesikhathi.
Uma isexwayiso sesikhalile, umzimba wakho ugcwala ama-hormone engcindezi: i-adrenaline kuqala, i-cortisol seduze ngemuva. Inhliziyo yakho iyasheshisa. Ukuphefumula kwakho kuyasheshisa. Igazi lidonseka lisuke esikhunjeni sakho nasesiswini sakho libhekise emisiphini emikhulu engakukhipha engozini. Izinhlamvu zamehlo akho ziyakhula. Izinzwa zakho ziyalola. Ukugaya, ukulungisa, noma yini engalinda, kubekwa eceleni.
Umzimba wakho usanda kunquma, ngaphandle kokubonisana nawe, ukuthi ukusinda kuwukuphela kwento esohlwini.
Iminyango emithathu, hhayi owodwa
Ngokuvamile sikubiza ngokuthi "ukulwa noma ukubaleka," kodwa lokho kushiya isabelo sesithathu esithatha abantu abaningi bengalindele. Ubhekene nosongo, umzimba ukhetha, ngokushesha kakhulu futhi ngaphandle kokufaka kwakho, phakathi kwezindlela cishe ezintathu.
Ukulwa. Uhlelo lukulungiselela ukubhekana nalokho okuphambi kwakho. Ungazwa ukushisa, umhlathi ovaliwe, ukuqhuma kolaka, isifiso sokuphindisela ngamandla.
Ukubaleka. Wona lawo mandla akhomba enye indlela, abhekise ekuphunyukeni. Isifiso esigijimayo sokuhamba, sokuphuma, sokuba noma kuphi ngaphandle kwalapha. Empilweni yanamuhla lokhu kuvame ukuvela njengokugwema ucingo, ukushiya iphathi kusenesikhathi, ukuthola noma yisiphi isizathu sokungangeni ekamelweni.
Ukuqhwaba. Yilokhu abantu abangakulindele kakhulu, futhi okuvame kakhulu ukubenza bacabange ukuthi behlulekile. Umzimba wakho uma nse. Ungazwa ushunqekile endaweni, ungakwazi ukukhuluma, ingqondo yakho ize uma udinga amagama kakhulu. Kude nokuba ubuthakathaka, ukuqhwaba kucatshangwa ukuthi kuyisu lakudala lakho: ukuma ungasanyakazi ukuze ungaqashelwa, kodwa uhlale usongene futhi ukulungele. Abacwaningi bakuchaza njenge "kuvuseleleka okuphezulu" okubanjwe ngaphansi kwebhuleki: isilwane esethukile esimiswe siphakathi nokunyakaza, sisalungele ukusabela.
Ukuthi umzimba wakho ukhetha muphi umnyango akusona isilinganiso sesibindi sakho. Kuncike esimeni, emlandweni wakho, nasezibalweni zomzuzwana ezenzeka ngezansi kakhulu kokuqaphela. Uma wake waqhwaba ngesikhathi ubufisa ukuthi ngabe ukhulumile, noma wathula ngomzuzu owuphindaphinda ngehlazo, kuyasiza ukwazi ukuthi lokhu bekuyibhayoloji eyenza isinqumo esisheshayo, hhayi isahlulelo ngobuwena bakho.
Uma ufuna isithombe esisodwa ozobambelela kuso, yilesi: uhlelo lwakho lwezinzwa luzama ukukugcina uphila, lusebenzisa imithetho olwayifunda kudala kakhulu.
Kungani impilo ethule ihlala ithinta ucingo
Nasi isihibe. Isihloli sentuthu asikwazi ukwehlukanisa phakathi kwesilwane esidla ezinye nokubuyekezwa kokusebenza. Amathuluzi asungulwa ukuze akususe engozini yangempela awehlukanisi phakathi kosongo lomzimba wakho nosongo lwesikhundla sakho, ubudlelwano bakho, noma umuzwa wakho wokuthi ungubani.
Ngakho ukuphawula okugxekayo, umnqamulajuqu osondelayo, umlayezo ongafundwanga onamandla amabi. Noma yikuphi kwalokhu kungaqalisa wona lawo mandla amakhemikhali angaqaliswa isilwane esihlaselayo. Umzimba wakho usabela sengathi impilo yakho isengcupheni, ngoba engxenyeni endala kunazo zonke yengqondo yakho, ingozi yezenhlalo neyomzimba zibukeka zicishe zifane.
Le yimpande yokukhathazeka okuningi kwansuku zonke. Uhlelo aluphukile. Lumane lunozwela olukhulu, futhi luyaqhuma emhlabeni ogcwele izingcindezi olwalungazange lwakhelwe ukuzifunda. Uma usukubona lokho, izimpawu ziba nokwethusa okuncane kancane. Inhliziyo egijimayo ngaphambi kokwethula akuwona uphawu lokuthi usuzohlakazeka. Kuwumzimba wakho okunika amandla ocabanga ukuthi uyawadinga ukuze usinde. Ungawubonga bese uyaqhubeka noma kunjalo.
Ukubuyela phansi
Isabelo sengcindezi sakhelwa ukuba sifushane. Qubuka, wenze, ululame. Inkinga empilweni yanamuhla ukuthi sivame ukweqa ukululama. Sihlala sivuselelekile amahora, kwesinye isikhathi izinsuku, ngaphandle kokugcina okucacile kosongo.
Izindaba ezinhle ukuthi lolu hlelo lwezinzwa olufanayo lunebhuleki elakhelwe ngaphakathi. Ingxenye ekuvuselelayo ilinganiselwa ingxenye ekuzinzisa ibuyele phansi, leyo eqhuba amabhizinisi ajwayelekile, anokuthula njengokuphumula nokugaya. Uma usongo lwangempela ludlula, ama-hormone ayehla bese lolo hlelo lokuzolisa lungena luzenzela. I-Cleveland Clinic iphawula ukuthi kungathatha cishe imizuzu engamashumi amabili kuya kwangamashumi amathathu ukuthi umzimba wakho ubuyele ngokugcwele ezingeni eliphansi ngemuva kwesexwayiso. Ngakho uma usazizwa uthuthumela isikhashana ngemuva kokwethuka, awusabeli ngokweqile. Amakhemikhali akho amane asaphuma.
- Yehlisa ukuphefumulela ngaphandle. Ukuphefumula ngaphandle okude, okungasheshi kungenye yezignali eziqondile kunazo zonke ongazithumela emzimbeni wakho ukuthi isimo esiphuthumayo sesiphelile. Phefumulela ngaphandle isikhathi eside kunokuphefumulela ngaphakathi, umzuzu owodwa noma emibili.
- Sebenzisa izinzwa zakho ukuze ufike kwamanje. Qamba izinto ezimbalwa ongazibona, ozizwe, nozizwa khona njengamanje. Lokhu kudonsa ngobumnene ukunaka kusuke esongweni esicatshangwayo kubuyele ekamelweni langempela, eliphephile okulo.
- Dlulisa amandla. Isabelo sengcindezi kuwuphethiloli wesenzo. Ukuhamba okufushane, ukunikina izandla zakho, ngisho nezitebhisi ezimbalwa kungavumela lawo mandla aqedele indlela yawo esikhundleni sokunqwabelana.
- Kunike isikhathi. Ukwazi ukuthi isexwayiso siyaphela sisodwa kususa olunye uvalo ekulindeni ukuthi sedlule.
Akukho kulokhu okudinga ukuthi uzikhulumele uphume emzweni. Usebenza nomzimba, hhayi ukuphikisana nawo.
Ukuthi kunini ufinyelele usizo olwengeziwe
Isabelo sengcindezi esifika sihambe sinempilo. Kusho ukuthi uhlelo luyasebenza. Kodwa uma isexwayiso sibambeka sivuliwe, uma uzizwa uvuselelekile noma usonqenqemeni izinsuku eziningi, uma izimo ezijwayelekile ziqalisa amandla angahambisani nomzuzu, uma ukuqhwaba noma uvalo kuqala ukunciphisa impilo yakho, noma uma ubuthongo nesifiso sokudla nabantu obathandayo kuthola umonakalo, lokho kufanele ukuletha kochwepheshe.
Udokotela angakhipha izimbangela zomzimba. Umelaphi wengqondo angakusiza ukuqonda ukuthi isexwayiso sakho esithile sisabela kuni bese efundisa uhlelo lwakho lwezinzwa, ngokuhamba kwesikhathi, ukuthi kuphephile ukuthi sehle. Uma ingcindezi yakho ilandeleka ibuyela entweni eyethusayo eyenzeka kuwe, lowo yisizathu esihle ngokukhethekile sokusebenza nomuntu oqeqeshelwe ukulimala kwengqondo kunokuya wedwa. Ukudinga lolo sizo akuwona uphawu lokuthi uhlelo lwehlulekile. Kuwuphawu lokuthi ubulokhu uthwele isexwayiso isikhathi eside kunalokho noma ubani okufanele akuthwale eyedwa.
Umzimba wakho ubulokhu uzama ukukuvikela sonke lesi sikhathi. Ukufunda indlela osebenza ngayo kuyisinyathelo sokuqala sokuwuvumela ukuthi uphumule.
Imithombo
- Harvard Health Publishing, Ukuqonda isabelo sengcindezi
- Cleveland Clinic, Siyini Isabelo Sokulwa, Sokubaleka, Sokuqhwaba noma Sokuncengancenga?
- Harvard Review of Psychiatry (via PubMed Central), Ukwesaba Nomfudlana Wokuzivikela: Imithelela Yezokwelapha Nokuphathwa