Umzimba Wakho Engcindezini: Okwenzeka Ngempela Ngaphakathi Kuwe

Okuthile kuyakuvusa. I-imeyili emfushane evela kumphathi wakho. Imoto egweme yangena emgwaqweni wakho. Igama efonini yakho obungalilindele. Futhi ngaphambi kokuthi wenze isinqumo, umzimba wakho usunyakazile. Inhliziyo iyagxuma. Ukuphefumula sekuncane. Ukuqwashisa okushisayo, okuhlabayo, njengokungathi zonke izinzwa zisanda kuhlala ziqonda.

Iningi lethu likubheka njengesitha. Sifuna kuhambe. Kodwa kuyasiza ukwazi ukuthi uzwani ngempela, ngoba akukho kukho okwenzeka ngokungahleliwe futhi akukho kwako okuphukile. Kuyinhlandla, futhi kunomsebenzi.

Isexwayiso sikhala ngaphambi kokuba wenze

Ekujuleni kobuchopho bakho kuhlala isakhiwo esincane esibizwa nge-amygdala. Cabanga ngaso njengesitholi sentuthu. Inhloso yaso yonke ukuhlola ingozi bese isabela ngokushesha, futhi asilindi izingxenye ezihamba kancane, ezicabangayo zobuchopho bakho ukuthi zingenele. Ngomzuzu esizwa khona ingozi, sidubula isignali eya ku-hypothalamus, i-Harvard Health eyichaza njengento efana nesikhungo somyalo somzimba.

Kusukela lapho, isikhungo somyalo siphendula isokhwe. Sivusa uhlelo lwakho lwezinzwa oluvamile (sympathetic nervous system), igatsha lohlelo lwakho lwezinzwa olukugqugquzelayo. Izignali zishunela phansi kuma-adrenal gland akho, ahleli phezu kwezinso zakho, bese agcwalisa igazi lakho nge-adrenaline.

Yilapha lapho okwenyama kuvela khona. Uhlu olujwayelekile lwezimpawu zengcindezi akulona iphutha. Into ngayinye ingumzimba wakho olungiselela ukulwa noma ukubaleka:

• Inhliziyo yakho ishaya kanzima futhi ngokushesha, ishovela igazi ukuya emisipheni nasezithweni okungenzeka zidinge ukunyakaza.
• Ukuphefumula kwakho kuyashesha futhi imithamo yomoya yakho ivuleka kabanzi, idonsa umoya-mpilo omningi.
• Lowo moya-mpilo owengeziwe ufinyelela ebuchosheni bakho, futhi izinzwa zakho ziyacija. Umhlaba ubukeka ukhanya kakhulu futhi unomsindo.
• Ushukela namafutha athela egazini lakho ukuze abe uphethroli osheshayo.

Yonke le mpophoma isheshe kangangokuthi, njengoba i-Harvard iyibeka, iqala ngaphambi kokuthi izikhungo zokubona zobuchopho bakho ziqede ukucubungula lokho okubukayo. Uyaqhelela emuva enyokeni esendleleni ngaphambi kokuthi noma yiyiphi ingxenye yakho iqinisekise ukuthi iyinyoka. Ngokuvamile luhlaka. Umzimba wakho ungathanda ukuba nephutha uphephile kunokuba uqonde uhambe kancane.

Igagasi lesibili

Ukwenyuka kwe-adrenaline kuyaphela phakathi kwemizuzu. Uma ingozi isekhona, uhlelo oluhamba kancane luthatha ukuze uqhubeke. Lubizwa nge-HPA axis, oluqanjwe ngabadlali abathathu ababandakanyekayo: i-hypothalamus, i-pituitary gland, nama-adrenal gland.

Lolu hlelo lugcina unyawo lwakho ku-gesi. I-Harvard Health isebenzisa lowo mfanekiso ngqo, ibiza uhlelo lwezinzwa oluvamile ngonyawo lwe-gesi ichaza indlela i-HPA axis eligcina icindezelwe ngayo. Umphumela wayo omkhulu yi-hormone cishe osuke wayizwa: i-cortisol. I-Cleveland Clinic iphawula ukuthi ukukhipha i-cortisol kungumsebenzi omkhulu we-HPA axis. I-cortisol igcina ushukela wegazi uphakeme, ikugcine uqaphile, futhi ibeke ngokuthulile amabhizinisi angaphuthumi njengokugaya nokulungisa emuva. Uma uxoshwa, umzimba wakho awunandaba nesidlo sasemini.

Indlela okufanele kuphele ngayo

Nakhu ingxenye ebaluleke kakhulu, nengxenye evame ukulahleka.

Le mpendulo yonke yakhelwe ukuba yesikhashana. Kuwukugijima okusheshayo, hhayi isilungiselelo. Uma ingozi isidlulile, umzimba wakho unendlela yokuzimisa emuva. I-cortisol uqobo ithumela umyalezo emuva ku-hypothalamus itshela ukuthi iyeke ukushaya insimbi yokuxwayisa. I-Cleveland Clinic ichaza lo mjikelezo ngokusobala: i-cortisol emzimbeni wakho ivusa i-hypothalamus yakho ukuthi iyeke ukwenza isignali eqala impendulo yengcindezi, bese impendulo iyaphela.

Elinye igatsha lohlelo lwakho lwezinzwa, elizolisayo, libuyela emsebenzini. Inhliziyo yakho iyahamba kancane. Ukuphefumula kwakho kuyajula. Ukugaya kuyaqhubeka. I-American Psychological Association ikubeka kalula ngohlelo lwenhliziyo negazi: uma isicindezelo sidlula, umzimba ubuyela esimweni sawo esijwayelekile. Lokho kubuya kuyilo lonke uklamo. Ingcindezi yayingahloselwe ukuba yindawo ohlala kuyo. Yayihloselwe ukuba yigagasi eliphakama bese lehla.

Lapho igagasi lingaqhephuki

Inkinga iqala lapho insimbi yokuxwayisa ilokhu ikhala. Inyoka esendleleni iyafika iphinde ihambe. Umsebenzi owusabayo, ubudlelwano obuqhaqhazelayo, imali enganweli, ifoni engapheli, usizi oluhlala esifubeni sakho izinyanga. Lokhu akudluli emizuzwini embalwa, ngakho uhlelo alutholi neze isignali yokuvala.

Lokhu yingcindezi engapheli (chronic stress), futhi kuyisilwane esihlukile emzuzwini owodwa omubi. Impendulo efanayo ekuvikelayo ekugijimeni iqala ukukudla lapho iqhubeka amaviki. I-APA ilandelela lokho okwenzayo kuwo wonke umzimba, futhi iphethini iyafana.

• Imisipha. Ekwethukeni okufushane, imisipha yakho iyaqina bese iyakhulula. Ngaphansi kwengcindezi engapheli, kusho i-APA, ihlala isesimweni sokuzivikela okucishe kube unomphela. Yilapho ubuhlungu obuningi bekhanda bengcindezi, ubuhlungu bomhlathi, nokuqaqamba kwamahlombe nezintamo kuvela khona.
• Ukuphefumula. Ingcindezi inciphisa imithamo yomoya yakho futhi isheshise ukuphefumula. Kwabaningi lokho kulawuleka, kodwa ukuphefumula okusheshayo, okuncane kungazungeza, futhi kwabanye kungawela ekuhlaselweni uvalo (panic attack).
• Inhliziyo nemithambo yegazi. Inhliziyo egxumayo manje nangesinye isikhathi ilungile. Uma iqhutshwa izinyanga, ukwenyuka okuqhubekayo kwejubane lenhliziyo, umfutho wegazi, nama-hormone engcindezi kucindezela uhlelo lwakho lwenhliziyo negazi futhi kwandise ingozi yomfutho wegazi ophezulu, ukuhlaselwa yinhliziyo, nesifo sohlangothi ngokuhamba kwesikhathi.

Futhi isokhwe lokuvala ngokwalo lingaguga. I-Cleveland Clinic ichaza indlela ingcindezi ejwayelekile noma enamandla engaphonsa ngayo i-HPA axis ekungalinganini, ishiya i-cortisol iphakeme lapho kungafanele. Yingxenye yesizathu sokuthi ingcindezi ehlala isikhathi eside ayizwakali imbi kuphela. Ingathinta ngokuthulile uhlelo lwakho lokuzivikela, ubuthongo bakho, isisindo sakho, nomoya wakho. Umzimba obuzama ukukusindisa uqala ukukhokha intela ngokuhlala ulungele sonke isikhathi.

Uma ufunde lolo hlu wazibona, ngicela ungangezi umgqa wokukhathazeka phezu kwakho. Ukwazi okwenzekayo kuyingxenye yokuqala yokuthola izwi kukho.

Ukusebenza nohlelo esikhundleni sokulwa nalo

Awukwazi ukucabanga ngendlela yokuphuma empendulweni yengcindezi, ngoba impendulo iqale ngaphambi kokuthi ubuchopho bakho obucabangayo buthole ivoti. Ongakwenza ukuthumela umzimba wakho isexwayiso sokuthi sekulungile esilindile. Ezinye izinto zisiza ngempela:

1. Yelula ukuphefumula kwakho kokuphuma. Ukuphefumula kwakho kuyingxenye eyodwa yale mpophoma yonke ongayithatha ngokwakho. Ukuphefumula kokuphuma okuhamba kancane, okude kungumyalezo oqondile ohlelweni lwakho lwezinzwa wokuthi ingozi isidlulile. Ngisho okumbalwa kwako kungaqala ukwehlisa idayela.
2. Khipha amandla ngaphandle. Impendulo yengcindezi yagcwalisa umzimba wakho ngophethroli wokugijima noma ukulwa. Ukuhamba, isitebhisi, ukunyakazisa izandla zakho, noma yini engokomzimba iyasiza ukushisa lokho okuzungezayo futhi isignali ukuthi ingozi isidlulile.
3. Yenza ukululama kwangempela kungabi yingxenye yokuxoxisana. Ngoba uhlelo lwakhelwe ukuphakama bese lehla, ludinga ingxenye yokwehla. Ubuthongo, isikhathi sokuphumula ngempela, nezikhawu ezincane zansuku zonke akuwona amaluxury. Yiyona ndlela insimbi yokuxwayisa esethwa kabusha ngayo.
4. Qamba ingozi ngezwi. Ngokuvamile i-amygdala isabela kokuthile okungacacile nokusongelayo. Ukusho ngokusobala ukuthi ukhathazeka ngani ngempela kungasiza ingxenye ecabangayo yobuchopho bakho ukuthi ibuye ingenele futhi iyilinganise kahle.

Akukho kulokhu okumayelana nokuziphoqa ukuthi uzizwe uzolile. Kumayelana nokunikeza umzimba wakho isexwayiso obesilindile ukuze wenze lokho asewazi ukukwenza.

Nini ukuletha usizo olwengeziwe

Impendulo yengcindezi eyeza iphinde ihambe ingumzimba wakho owenza umsebenzi wawo nje. Into okufanele uyibheke yisokhwe lokuvala elibonakala libambekile. Uma ukuqina, uvalo, ubuthongo obuphukile, inhliziyo egxumayo, noma umuzwa wokuthi konke kuningi kakhulu kubukade kuqhubeka amaviki futhi kungadambi, lokho kufanele ukhulume ngakho nodokotela noma nochwepheshe wengqondo. Okunye okwenziwa ingcindezi engapheli kungokomzimba, futhi udokotela angahlola izingxenye ongazibonuli.

Futhi uma ubunzima buke bajika baba yikungafuni ukuba lapha, noma uthuswa yimicabango yakho, lowo akuwona umzuzu wokusingatha wedwa. Finyelela kulayini wezimo eziphuthumayo noma kuchwepheshe namuhla. Abantu baqeqeshelwe kanye lokhu, futhi ukufinyelela kubo kungenye yezinto eziqinile umuntu angazenza.

Umzimba wakho wafunda le mpendulo esikhathini eside kakhulu, futhi wayifunda ukukugcina uphila. Awukukhapheli. Udinga nje ukuzwa, ngolimi oluqondayo, ukuthi ingozi isidlulile.

Imithombo

• Harvard Health Publishing, Understanding the stress response
• American Psychological Association, Stress effects on the body
• Cleveland Clinic, HPA Axis: The Stress Response System