Amathiphu asheshayo
- Yenza ukuphefumulela phandle kube kude kunangaphakathi.
- Zibuze: kwenzeka manje, noma ngizilungiselela nje.
- Bhekana nento oyesabayo ngezinyathelo ezincane.
Ukukhathazeka umuzwa wokuthi kukhona okubi okuzayo nokuthi kufanele ukulungele. Ngezinye izikhathi kukhona isizathu esisobala. Ukuhlolwa, umphumela wesikeni, ingxoxo obekade uyesaba. Kaningi asikho isizathu ongasikhomba, futhi yileyo ngxenye ekhathaza abantu kakhulu. Uvalo luvela lungenasizathu esisobala, kanti ngaphezu kokuzizwa ukhathazekile, uqala ukukhathazeka ngokukhathazeka.
Uma yilapho ukhona njengamanje, nakhu okokuqala okubalulekile ukukusho. Umuzwa uqobo lwawo awulona iphutha. Ungelinye lamathuluzi amadala kunawo wonke umzimba wakho onawo, futhi isizathu sokuthi ube nawo ukuthi wagcina okhokho bakho bephila isikhathi eside ngokwanele ukuze babe okhokho bakho.
Insimbi yesexwayiso endala kakhulu
Cabanga ngenguqulo yakho eyayiphila eminyakeni eyikhulu leminyaka edlule. Lowo owezwa ukwenyakaza otshanini wema, inhliziyo igxuma, ngaphambi kokunquma ukuthi abaleke noma alwe, waphila wabona olunye usuku. Lowo owanikina ikhanda waqhubeka ehamba ngezinye izikhathi akaphilanga. Ukukhathazeka yifa labo bonke abantu abasabela ngesikhathi. Kuyinsimbi yesexwayiso yentuthu umzimba wakho owayifaka kudala ngaphambi kokuba kube nezindlu ezingavikelwa.
Inkinga ukuthi insimbi yentuthu ayikwazi ukwehlukanisa phakathi komlilo wangempela nesinkwa esishile. Uhlelo lwakho lwesexwayiso nalo alukwazi. Lwaguqukela engozini yomzimba efika ngokuzumayo, futhi lusabela ngendlela efanayo ngesikhathi sesikweletu esiseduze, umlayezo ongafundwanga ovela kumphathi wakho, noma ukukhathazeka okukuvusa ngo-3 ekuseni. Ingozi manje isibhalwe ngezimpawu. Impendulo yomzimba iyona kanye eyayinayo ngokwenyakaza otshanini.
Lokhu kubalulekile ukukubamba uma ukukhathazeka kuzwakala njengephutha lakho. Awuphukanga. Usebenzisa isoftware endala emhlabeni owawungayakhelwe wona.
Okwenzeka emzimbeni wakho
Uma ubuchopho bakho buzwa ingozi, abumi bucabange kuqala. Ulwazi lwezinzwa luya endaweni encane ebumbeke okwe-amondi ebizwa nge-amygdala, esebenza njengohlobo lwesixwayisi sengozi. Uma isibona ingozi, ithumela umlayezo wosizi ngokushesha kwi-hypothalamus, ingxenye yobuchopho ephatha izilawuli ezizenzakalelayo zomzimba wakho. Njengoba i-Harvard Health ikuchaza, uma i-amygdala ibona ingozi, "ithumela ngokushesha umlayezo wosizi kwi-hypothalamus."
Kusukela lapho uhlelo lwakho lwezinzwa oluzwelayo lugcwalisa umzimba wakho ngamahomoni engcindezi, futhi izinguquko ziza ngokushesha. Inhliziyo yakho ishaya ngokushesha. Igazi liya emisipheni yakho emikhulu. Ukuphefumula kwakho kuba nzima kanti nemisipha iyaqina. Lena impendulo yokulwa-noma-yokubaleka, futhi yonke ingxenye yayo yakhelwe ukukusiza uphile isimo esiphuthumayo somzimba ngokusilwa noma ngokubaleka.
Ukulwa nokubaleka yikho okuvame ukukhulunywa, kodwa kukhona impendulo yesithathu abantu abangayizwa kaningi: ukuma nse. Ngezinye izikhathi into yokuqala umzimba oyenzayo phansi kwengozi akukhona ukuhlasela noma ukubaleka kodwa ukuma nse, njengonogwaja oma nse endaweni evulekile. Uma wake wazizwa ingqondo yakho iphelelwa emzuzwini owawuyidinga kakhulu, noma wazithola ungakwazi ukwenza into obuyazi ukuthi kufanele uyenze, lokho kwakungelona igwala. Kwakuyilo lolo hlelo lokusinda lufinyelela kolunye ukhetho olwaludala.
Qaphela okulahlekile kukho kokuthathu: ukucabanga ngokucophelela. Uhlelo lwakhelwe isivinini, hhayi ubunono, ngakho ingxenye yobuchopho bakho ekala ubufakazi ebona nemibala empunga iyathula ngenkathi isexwayiso sikhulile. Yingakho imicabango yokukhathazeka izwakala inganqandeki futhi iphelele kangaka. Awucabangi kabi. Ucabanga ngengxenye ezolile, ecophelelayo yobuchopho bakho eyehliswe umsindo.
Imizwa yomzimba ingeyangempela, futhi ayina ngozi kulowo mzuzu, noma ngabe iyakhathaza kangakanani. Inhliziyo eshayshayayo, isifuba esiqinile, imilenze eqhaqhazelayo, isifiso sokubaleka. Lowo umzimba owenza umsebenzi wawo, kuphela nje umsindo ukhushulwe kakhulu kunalokho isimo esikudingayo. Uhlelo lwakhelwe umdlandla omfushane olandelwa ukukhululeka. Aluzange lwenzelwe ukuhlala luvuliwe amasonto. Uma lwenza njalo, lokho kuvuseleleka okungapheli kuyakubulala amandla, futhi ngokuhamba kwesikhathi kungondla khona kanye ukudangala nokukhathazeka obekufanele kukuvikele kukho.
Ukwesaba nokukhathazeka akufani
La magama amabili asetshenziswa sengathi asho into eyodwa, kodwa umehluko ubalulekile.
Ukwesaba yimpendulo engozini ekhona, khona manje. Imoto ephambukela emzileni wakho. Inja egxumela wena. Ukwesaba kubukhali, kucacile, futhi kuyaphela lapho ingozi iphela.
Ukukhathazeka kukhomba esikhathini esizayo. Kuwumzimba ozilungiselela ingozi engakafiki futhi engahle ingafiki nhlobo. Yingakho ungakuzwa uhlezi uphephile ngokuphelele kwisofa lakho. Akukho okokulwa nakho futhi akukho okokubaleka kukho, ngakho amandla umzimba wakho owawavusa awanandawo yokuya. Kunalokho ayajikeleza, efuna ingozi, futhi ukufuna kwawo uqobo kuqala kuzwakale njengobufakazi bokuthi ingozi ingempela.
Ukuqonda lokhu kukunika isibambelelo esincane. Uma uvalo lukushaya, ungabuza umbuzo owodwa: ngabe lokhu kwenzeka manje, noma ngizilungiselela okuzayo? Isikhathi esiningi impendulo eqotho ithi okuzayo. Lokho akukwenzi umuzwa unyamalale. Kodwa kuyawuxegisa kancane ukubamba kwawo, ngoba kubuyisela ingxenye ezolile yobuchopho bakho engxoxweni.
Lapho ukukhathazeka okuvamile kuphela khona nesifo siqala khona
Ukukhathazeka okuthile akukona nje okuvamile, kodwa kunosizo. Yikho okwenza ulungiselele inhlolokhono, wehlise isivinini emgwaqweni onomkhenkce, ubheke othile omthandayo. Impilo engenakukhathazeka nhlobo ibiyoba yingozi. Injongo yayingekona ukungazizwa nhlobo.
Ngakho ungakwehlukanisa kanjani ukukhathazeka kwansuku zonke nesifo sokukhathazeka? Umugqa umayelana nezinga, ukuqhubeka, nezindleko.
- Izinga. Ukukhathazeka kukhulu kakhulu kunalokho isimo esikudingayo, noma asikho isimo esisobala nhlobo.
- Ukuqhubeka. Akudluli lapho into ecindezelayo idlula. I-National Institute of Mental Health ikubeka ngokusobala: ngesifo sokukhathazeka, ukukhathazeka "akudluli, kuzwakala ezimeni eziningi, futhi kungaba kubi ngokuhamba kwesikhathi."
- Izindleko. Kuyaphazamisa ngempela izinsuku zakho, kufaka ubuthongo bakho, umsebenzi wakho noma umsebenzi wesikole, kanye nobudlelwane bakho.
Uma lezo zinto ezintathu zihambisana, ungahle ubhekene nesifo sokukhathazeka esikhundleni sesikhathi esinzima nje. Futhi uma kunjalo, unabangane abaningi kakhulu. I-NIMH ilinganisela ukuthi cishe ingxenye eyodwa kwezintathu yentsha nabantu abadala baseMelika bahlangabezana nesifo sokukhathazeka ngesikhathi esithile empilweni yabo. Lezi zimo zithatha izinhlobo ezimbalwa ezivamile, kufaka isifo sokukhathazeka esisabalele, lapho ukukhathazeka kunamathela cishe kukho konke, isifo sokwethuka, ukukhathazeka kwenhlalo, nokwesaba okuthile.
Lokho konke akulona isahlulelo sobuntu bakho. Isifo sokukhathazeka yisimo sezempilo, hhayi uphawu lokuthi ubuthakathaka noma lokuthi wehlulekile ukucabanga ngendlela evumayo ngokwanele.
Kungani kunamathela: ugibe lokugwema
Kunephethini eyodwa okufanele iqondwe ngaphezu kwazo zonke ezinye, ngoba iyona njini egcina ukukhathazeka kuqhubeka isikhathi eside emva kokuba ukukhathazeka kwokuqala bekufanele kunyamalale. Yikho ukugwema.
Kusebenza kanje. Kukhona okukwenza ukhathazeke, ngakho uyakugwema. Iphathi, ucingo, umgwaqo omkhulu, i-imeyili ohlala ungayivuli. Ngomzuzu owugwemayo, ukukhathazeka kuyehla, futhi lokho kwehla kuzwakala njengokukhululeka okumnandi. Ubuchopho bakho buyaqaphela. Bubhala ngokuthula isifundo: leyo nto ibiyingozi, ukuyigwema kungigcine ngiphephile. Ngakho ngokulandelayo uvalo luza ngokushesha kancane futhi isifiso sokugwema siza sinamandla kancane.
Ingxenye enonya yilokho ukugwema okukuvimbela ukukufunda. Awulokothi uthole ukuthi leyo nto ubungayisinda, ukuthi umphumela obowesaba awuvamile ukwenzeka, nokuthi ukukhathazeka kuyaphela kokwako uma uhlala isikhathi eside ngokwanele. Isifundo esiyokuthulisa isexwayiso unomphela asilokothi sithole ithuba lokufika. Okubi nakakhulu, indawo oyigwemayo ivame ukukhula. Umgwaqo owodwa oweqiwe uba yimbalwa. Isimemo esisodwa esaliwe siba yiningi salezo. Umhlaba wakho ngokuthula uyancipha ukuze ulingane novalo.
Yingakho kanye izindlela ezisebenza kahle kunazo zonke zingazami ukukuncenga ukuba uphume ekukhathazekeni noma zikusize ukugwema ngokushelela ngcono. Zenza okuphambene, ngokucophelela nangesivinini ongasibamba: zikusiza ukubhekana nento oyesabayo ngezinyathelo ezincane, ezisekelwe, ukuze ubuchopho bakho bugcine buqoqe ubufakazi obekulokhu bungabutholi. Lokho kubhekana kancane kancane kuyinhliziyo yokwelashwa kokuziphatha okusekelwe kokucabanga, futhi kuyingxenye enkulu yokuthi kungani leyo ndlela isebenza.
Okusiza ngempela
Akukho switch eyodwa evala ukukhathazeka, futhi noma yimuphi umthombo othembisa yona uthengisa okuthile. Kodwa kuningi ongakwenza, futhi iningi lakho lisebenza ngokukhuluma nesexwayiso somzimba esikhundleni sokuphikisana nemicabango.
Izinto ezimbalwa ezisiza ngempela kulowo mzuzu:
- Yehlisa ukuphefumula phandle kwakho. Ukuphefumulela phandle okude, okuncane kungenye yamalivha ambalwa oqondile empendulweni yokulwa-noma-yokubaleka. Yenza ukuphefumulela phandle kube kude kunokuphefumulela ngaphakathi bese ukuphinda lokho kaningana.
- Qamba okwenzekayo. Ukusho "lesi yisexwayiso sami esishayayo, hhayi isimo esiphuthumayo sangempela" kuxhumanisa ingxenye ecabangayo yobuchopho bakho ukukhathazeka okuyithulisayo.
- Nyakaza. Impendulo yengcindezi yakhuphula amandla okwenza. Uhambo olufushane noma ngisho ukunikina izandla zakho kunika lawo mandla indawo yokuya.
- Buyela ezinzwa zakho. Qaphela izinto ezinhlanu ongazibona, ezine ongazizwa, ezintathu ongazithinta. Lokhu kukukhipha esikhathini esizayo esicatshangelwayo kukubuyisela esikhathini samanje esiphephile.
Ngokukhathazeka okuhlalile, umdlalo omude ubaluleke kakhulu kunanoma yiliphi ithekniki eyodwa. Ukunyakaza njalo, ubuthongo obulungile, nokungadluleli emkhawulweni nge-caffeine nangotshwala konke kwehlisa umsindo oyisisekelo. Futhi ukukhathazeka osekuphenduke isifo singesinye sezimo ezelapheka kalula kunazo zonke ezikhona. Ukwelashwa ngokukhuluma, ikakhulukazi ukwelashwa kokuziphatha okusekelwe kokucabanga, kunobufakazi obuqinile, futhi kwabanye abantu imithi iyasiza nayo. Izindaba ezinhle, njengoba iphephabhuku lezempilo le-NIH likubeka ngokusobala, ukuthi "ukukhathazeka kuyelapheka."
Nini ufinyelele osizweni olwengeziwe
Awukho umkhawulo wokuhlupheka okumele uwuwele ngaphambi kokuba "uvunyelwe" ukucela usizo. Uma ukukhathazeka kuhlala kuvimba ubuthongo bakho, umsebenzi wakho, noma abantu obakhathalelayo, lokho kwanele njengesizathu sokukhuluma nodokotela noma umelaphi wengqondo. Awudingi ukulinda kuze kube akunyamezeleki. Awudingi ukukuqonda konke ngaphambi kokwenza ucingo.
Finyelela ngokushesha uma ukukhathazeka kuzwakala kungalawuleki, uma kukususa ezintweni nakubantu owawukujabulela, uma kufika nezimpawu zomzimba ongakwazi ukuzichaza, noma uma kuhambisana nesimo somoya esiphansi, esisindayo. Udokotela angahlola futhi ukuthi ngabe kukhona into yomzimba, njenge nkinga ye-thyroid, ondla lo muzwa.
Futhi uma imicabango yakho ike iphendukele ekungafiseni ukuba lapha, sicela uphathe lokho njengomzuzu wokufinyelela ngokushesha, ku-crisis line, kudokotela, noma kumuntu omthembayo. Lowo muzwa yinto abantu ababuya kuyo ngokusekelwa, futhi akudingeki uwuthwale wedwa.
Ukukhathazeka akulona uphawu lokuthi kukhona okungalungile ngawe. Kuwuphawu lokuthi unesexwayiso esisebenzayo. Injongo akukona ukukhipha isexwayiso. Kuwukufunda imikhuba yaso ngokwanele ukuze usizwe, usibonge, uzinqumele wena ukuthi ngabe kukhona ngempela umlilo yini.
Imithombo
- National Institute of Mental Health, Anxiety Disorders
- NIH MedlinePlus Magazine, Anxiety: What you need to know
- Harvard Health, Understanding the stress response
- Mayo Clinic, Anxiety disorders, Symptoms and causes