Amathiphu asheshayo
- Sebenzisa ukuphefumulela phandle okunwabuzelayo ukwehla.
- Funda kabusha ukuqhaqhazela njengokulungela, hhayi uvalo.
- Yabelana ngento enzima nomuntu ozinzile.
Yisho leli gama ngokuzwakalayo bese uqaphela okuvelayo. Kwabaningi yifindo esiswini, ibhokisi lemeyili eligcwele, umuntu abamgwemayo, umuzwa wokuthi kukhona okuningi kanti isikhathi sincane. Sisebenzisa igama elithi "ingcindezi" ukuchaza ukucindezela okuza kithi kanye nendlela umzimba wethu osabela ngayo kukho, kokubili ngasikhathi sinye, okuyingxenye yesizathu sokuthi kuzwakale kubhixana kangaka. Awukwazi ukulungisa into ongakwazi ukuyibona kahle.
Ngakho ake siyibheke ngqo.
Ingcindezi yimpendulo yomzimba wakho esidingweni noma engozini. Yileyo yonke incazelo. Kuvela okuthile ubuchopho bakho obukubona njengokubalulekile noma okuyingozi, futhi umzimba wakho uyashintsha ukuze uhlangabezane nako. Lokhu akulona iphutha. Ungolunye lwezinhlelo ezindala nezinosizo kunazo zonke onazo, futhi ngosuku oluhle ubuyolahleka ngaphandle kwako.
Kuwuhlelo lokusinda, futhi luyasebenza
Cabanga ukhokho wakho ezwa igatsha liqhephuka ebumnyameni. Engxenyeni yomzuzwana, ngaphambi kwanoma yimuphi umcabango onolwazi, umzimba wakhe walungela ukulwa noma ukubaleka. Inhliziyo ngokushesha. Ukuphefumula ngokushesha. Imisipha ilungele. Izinzwa zibukhali. Lokho kulungela yimpendulo yengcindezi, futhi yiyona mbangela wokuthi uhlu lwakho lwaphila isikhathi eside ngokwanele ukuze lukukhiqize.
Ukulandelana kuyashesha futhi kuyazenzakalela. Isifunda esincane sobuchopho esibumbeke okwe-amondi esibizwa nge-amygdala sisebenza njengensimbi yesexwayiso. Uma sizwa ingozi, sithumela issignali kwi-hypothalamus, odokotela base-Harvard abayichaza njengohlobo lwesikhungo sokuyalela. I-hypothalamus icindezela iphetulo: ivusa uhlelo lwezinzwa oluzwelayo, kanti izindlala ze-adrenal zigcwalisa igazi lakho nge-adrenaline (ebizwa nangokuthi i-epinephrine). Emizuzwaneni embalwa inhliziyo yakho isishaya kanzima, igazi ligijimela emisipheni yakho emikhulu, imibhobho yomoya iyavuleka, futhi amandla agciniwe athululeka egazini lakho ukuze ube nokuphehla kokunyakaza.
Uma ingozi ihlala, uhlobo lwesibili, olunwabuzelayo, luyangena. Ubuchopho bukhulula uketshezi lwamahomoni oluphetha nge-cortisol evela ezindlaleni ze-adrenal. I-cortisol ikugcina ugcwele futhi uphapheme, ibambe umzimba esimeni sawo esivuseleleke. Yihomoni ekugcina ugijima lapho isprinti isiphenduka umjaho omude.
Nansi ingxenye ebalulekile ukuyibamba: lokhu kufanele kucime. Uma ingozi idlula, ihlangothi lesibili lohlelo lwakho lwezinzwa, ephambene, isebenza njengebhuleki. I-cortisol iyehla. Inhliziyo iyaphola. Umzimba ubuyela emsebenzini wawo ojwayelekile wokuphumula, wokugaya, nowokulungisa. Impendulo yengcindezi enempilo iyigagasi. Iyakhuphuka, yenza umsebenzi wayo, ibuye ihle.
Kungani uhlelo olunosizo luzwakala lubi kangaka
Inkinga ukuthi isexwayiso sakho asikwazi umehluko phakathi kwegatsha eliqhephukayo ne-imeyili enolaka olufihliwe. I-amygdala yakhelwe isivinini, hhayi ukunemba. Iyathanda ukuvusa amasexwayiso amanga ayikhulu kunokuphuthelwa yibhere elilodwa langempela. Ngakho isikweletu, ingxoxo enzima, isikweletu esingakhokhwanga, ihedlayini eyethusayo kungavusa lawo magiligeba afanayo aguqulela engozini yomzimba.
Futhi izinsongo zesimanje eziningi aziqedi ngesprinti. Umzimba wakho walungela ukulwa noma ukubaleka, bese uhlala edeskini uphendula omunye umlayezo. Amandla ayengenandawo yokuya. Igagasi lakhuphuka alaze lehla ngokugcwele. Lokho kungahambisani (impendulo endala ihlangana nomhlaba engazange yakhelwe wona) yingxenye enkulu yalokho esikushoyo lapho sithi sicindezelekile.
Kulowo mzuzu, izimpawu zingezomzimba ngoba impendulo ingeyomzimba. Inhliziyo eshayshayayo. Isifuba esiqinile. Ukuphefumula okungajulile. Umhlathi noma amahlombe angavumi ukukhululeka. Isisu esiwayo noma esiphehlekayo. Imicabango ejikelezayo engavumi ukwehla isivinini. Akukho kulokho okusho ukuthi kukhona okungalungile ngawe. Kusho ukuthi uhlelo lwakho lokusinda luvuliwe lulinde ingozi, evamise ukungabi wuhlobo ongaluqhamuka noma ukhehle.
Kungani usuku olufanayo lubhuqe umuntu oyedwa hhayi omunye
Usukubonile lokhu. Abantu ababili bathola izindaba ezimbi ezifanayo, uhlelo olungenzeki olufanayo, umphathi onzima ofanayo. Oyedwa uyacwaswa. Omunye uyanikina ikhanda aqhubeke. Lowo mehluko akuwona amandla entando, futhi akukona ukuthi oyedwa wabo wenza sengathi uzolile. Ukuthi ingcindezi ayihlali esehlakalweni. Ihlala esikhaleni esiphakathi kwalokho ocelwa kona nalokho ozizwa unako ukuhlangabezana nako.
Usomqondo uRichard Lazarus wachitha amashumi eminyaka kulokhu, umsebenzi wakhe waba yindlela iningi labacwaningi elicabanga ngayo ngengcindezi namuhla. I-American Psychological Association ikufingqa njengokuthengiselana. Ingqondo yakho isebenzisa amahlolo amabili asheshayo, avamise ukungazi, kunoma yisiphi isimo. Okokuqala: ngabe lokhu kuyingozi entweni engikhathalelayo? Bese: nginakho engikudingayo ukukubhekana nako? Uma isidingo sizwakala sisikhulu kunamandla akho, isexwayiso siyashaya. Uma uzizwa uhlomile, lesi sidingo esifanayo asizwakali.
Yingakho isonto eligcwele lingazwakala likuvuselela lapho uphumule, usekelwe, futhi uziqinisekisile, futhi libhuqa lapho usukhathele, wedwa, noma untula ubuthongo. Ubukhulu benqwaba abuguqukanga. Ukubona kwakho ukuthi ngabe uyakwazi ukubuthwala kuguqukile. Yisona sizathu esibangela ukuthi ukwesekwa kubaluleke kangaka. Into enzima eyabelwa nomuntu okusekelayo iyahlolwa ngokwehlukile entweni enzima efanayo ebhekanwa nayo uwedwa, kanti umzimba wakho usabela kulowo mehluko.
Lokhu akuyona indlela yokusho ukuthi ingcindezi isekhanda lakho lonke, noma ukuthi ungazicabangela nje uphume empilweni egcwele ngempela. Ezinye izidingo zinkulu kakhulu kunoma ngubani, futhi akukho kucabanga kabusha okulungisa isimo esidinga ukushintsha. Kodwa kusho izinto ezimbili ezivulekile kuwe umbono ohlangana nesehlakalo kuphela obungazifihla. Ungakha amandla akho, ngokuphumula, amakhono, nabantu. Futhi ungabuza ukubona kwakho kokuqala, ngoba leso sahlulelo sokuqala sengozi siyashesha futhi sivame ukuba iphutha ngokuthi into iyingozi kangakanani ngempela.
Ingcindezi yesikhashana neyesikhathi eside
Lona umehluko obaluleke kunayo yonke, futhi yiwona ucwaningo oluhlala lubuyela kuwo. I-National Institute of Mental Health idweba umugqa ocacile phakathi kwezinhlobo ezimbili.
Ingcindezi ephuthumayo yeyesikhashana. Iyakhuphuka bese iyaphela. Ucindezela amabhuleki ukugwema ukungqubuzana, ungena enhlolokhonweni yomsebenzi, uba nengxoxo enzima nomuntu omthandayo. Umzimba wakho uyavutha, ubhekana nomzuzu, uzinze. Lolu hlobo lwengcindezi alunangozi, futhi luvame ukuba usizo ngempela. Lulola ukugxila kwakho, lukunika ukugxuma kwamandla, futhi lungakushiya uqine kancane emva kwalokho. Uvalo lokuqala lokwenza abaculi nabasubathi abaluzwayo yilolu hlelo lufanayo, olubanika ukuhluka.
Ingcindezi engapheli yindaba ehlukile. Yingcindezi engapheli, egijima amasonto noma izinyanga ngaphandle kwe-off-switch yangempela. Imali ehlala imncane. Umsebenzi ogaya. Ukunakekela ngaphandle kokukhululeka. Ubudlelwane obulimazayo. Ukugula okungalapheki. Lapha isexwayiso sihlala sivuliwe, i-cortisol ihlala iphakeme, kanti uhlelo olwakhelwe izimo eziphuthumayo ezimfushane luyabambeka esimeni esivuliwe.
Yilapho ingozi ivela khona. Hhayi engcindezini uqobo, kodwa empendulweni yengcindezi engalokothi ibuye ihle. Izincwadi zezokwelapha zivumelana ngaleli phuzu: ukuvuselelwa okwesikhathi eside kohlelo lwengcindezi kuhlobene nezinkinga zangempela emzimbeni wonke. Ababuyekezi bakhomba umfutho wegazi ophezulu nokucindezeleka enhliziyweni, uhlelo lokuzivikela olubuthaka, izinkinga ngobuthongo nokugaya, nokuxhumana okucacile nokukhathazeka nokudangala. Odokotela base-Harvard bakubeka ngokusobala: ukuvuseleleka okwesikhathi eside kwaleli hlelo lokusinda konakalisa impilo.
Umshini awuphukanga. Ucelwa nje ukuhlala uvuliwe isikhathi eside kakhulu kunalokho okwakuhloselwe kona.
Ukucindezela okuncane kwenza okuhle kuwe
Kunohlangothi oluphambene olulula ukuliphutha lapho ingcindezi izwakala njengesitha. Impilo engenazidingo neze ayilona iphupho ezwakala liyilo. Abacwaningi baye bahlela ubudlelwane phakathi kokucindezela nokusebenza ngesikhathi esingaphezu kwekhulu leminyaka, futhi kuvame ukulandela umsholo. Ngokuncane kakhulu, uyantweza. Uyabhoreka, uphelile, awukhuthazwa, injini iyaphefumula ingasebenzi. Njengoba ukucindezela kukhuphuka, kwenza kanjalo ukugxila kwakho namandla akho, kuze kufike endaweni emnandi lapho ukhaliphile, uzibandakanya, wenza omunye umsebenzi wakho omuhle. Dlula leyo ngqungqulu bese kuyawa eweni: uwela ekugajweni, ukucabanga kwakho kuyancipha, amaphutha ayangena.
Umbono onosizo ofihlwe kulowo msholo ukuthi injongo yayingekona ingcindezi eyiziro. Ukucindezela okuthile yiko okukuvusa embhedeni, okuhlangabezana nesikhathi sokugcina, okulungiselela ingxoxo enzima, okukhathala ngokwanele ukuzama. Injongo ukuphila eduze nesihloko somsholo kaningi, nokubona lapho usudlulele khona ehlangothini lapho umzamo owengeziwe wenza izinto zibe zimbi khona, hhayi ngcono. Lowo mphetho yilapho ukuphumula kuyeka ukuba yinto yobumnandi kube ngukukhetha okuhlakaniphile khona.
Lokhu kuguqulani kuwe
Ukwazi imisebenzi akwenzi isonto elinzima libe lula ngokwalo. Kodwa kwenza izinto ezimbalwa ezizolile, ezinosizo.
Kukhipha uphawu ngokobuqu esithombeni. Inhliziyo eshayayo ngaphambi kokwethula akulona uphawu lokuthi ubuthakathaka noma uphukile. Ngumzimba wakho okunika amandla. Ungawufunda kabusha umuzwa njengokulungela kunovalo, kanti lokho kushintsha okuncane endabeni kuguqula ngempela indlela lolo vuseleleko olufanayo olufika ngayo.
Ikutshela ukuthi ukhombise kuphi. Uma inkinga eyinhloko yengcindezi elimazayo iyigagasi elingavumi ukwehla, khona-ke ikhono elibaluleke kunazo zonke akukona ukugwema ingcindezi, okungenakwenzeka nakanjani. Kuwukusiza umzimba wakho ubuye uhle, ngenhloso nangokungapheli. Yilokho konke okusekela ukuphefumulela phandle okunwabuzelayo, uhambo, ubuthongo bangempela, isikhathi nabantu abakuzinzisayo, nokunyakazisa umzimba wakho ukuze ushise uphehlo isexwayiso esaliphonsa egazini lakho. Awuzami ukungazizwa lutho. Uvala isiyingi impendulo esivule.
Futhi kukusiza ukwehlukanisa lezi zinhlobo ezimbili. Intambama ecindezelayo edlulayo iwuhlelo lwakho olusebenzayo. Ukucindezela okuhlezi esifubeni sakho izinyanga, kucekela ubuthongo bakho nesineke sakho nempilo yakho, kuyinto ehlukile, futhi kufuna impendulo ehlukile.
Lapho ingcindezi icela okungaphezu kwekhono lokubhekana
Ukuzinakekela okuhle kungasusa okuningi eplethini yakho. Kunemikhawulo, futhi akulona ihlazo ukufinyelela kuyo.
Kubalulekile ukukhuluma nodokotela noma nomelaphi lapho ingcindezi iyeka ukuba yinto oyidlulayo iphenduke isimo sezulu ophila kuso. Ezinye izimpawu eziqotho: ukhathazekile noma useqophelweni isikhathi esiningi. Ubuthongo abufiki, noma abuhlali. Uncika kakhulu otshwaleni, ekudleni, noma kwezinye izinto ukususa ukubukhali. Ubuhlungu bekhanda, izinkinga zesisu, noma inhliziyo eshayshayayo ziqhubeka zivela. Izinto nabantu owawukujabulela kuzwakala kuningi kakhulu. Uyabathukuthelela abantu obakhathalelayo futhi awukwazi ukuthola ibhuleki.
Akukho kulokho okusho ukuthi uhlulekile ukuphatha ingcindezi. Kusho ukuthi umthwalo usudlule lokho noma yimuphi umuntu oyedwa okufanele akuthwale eyedwa, futhi kukhona abantu abamsebenzi wonke ukukusiza ukubeka phansi. Udokotela wokunakekelwa okuyisisekelo uyisitobhi sokuqala esihle. Kanjalo nomelaphi. Uma umuzwa uke uwele ekuphelelweni yithemba, noma uzithole ucabanga ukuthi ubuyoba ngcono ungasekho, sicela uphathe lokho njengesimo esiphuthumayo esiyiso bese ufinyelela ku-crisis line noma kumuntu omthembayo namuhla. Akudingeki uqiniseke ukuthi kubi ukuze ufanelwe usizo ngako.
Ingcindezi izoqhubeka ivela empilweni yakho yonke esele. Yinani lokukhathalela izinto nokuba nomzimba ofuna ukukugcina uphephile. Injongo yayingekona ukuyikhipha. Kuwukuvumela igagasi likhuphuke lapho kudingeka, nokwazi ukusiza lehle.
Imithombo
- Harvard Health Publishing, Understanding the stress response
- National Institute of Mental Health, I'm So Stressed Out! (fact sheet)
- StatPearls / National Library of Medicine, Physiology, Stress Reaction
- American Psychological Association, Transactional model of stress and coping
- PubMed Central, The inverted-U relationship between stress and performance in elite shooting