Ukukhathazeka kuyinkinga evamile ethinta abantu abaningi emhlabeni jikelele. Uma ingelashwa ngendlela efanele, ingaba nomthelela omkhulu eqophelweni lempilo kanye nempilo engokomzwelo. Ngenhlanhla, kukhona amasu amaningana namathiphu angasiza ekunciphiseni ukukhathazeka futhi akhuthaze ukuzola nokulinganisela kwengqondo. Kulesi sihloko, sizohlola amasu ayisikhombisa asebenzayo okulawula ukukhathazeka nokuthuthukisa impilo yengqondo.
Ukuphatha kanjani ukukhathazeka: funda amasu asebenzayo okubhekana nalo muzwa ojwayelekile.
Kujwayelekile ukuthi uzizwe ukhathazekile ngezikhathi ezithile empilweni yakho, kodwa uma lo muzwa uba njalo futhi uphazamisa impilo yakho yansuku zonke, kubalulekile ukuthola izindlela zokuwulawula. Kunamasu amaningana namathiphu angasiza ekunciphiseni ukukhathazeka futhi athuthukise izinga lakho lempilo. Bheka amasu angu-7 asebenzayo okubhekana nalo muzwa ojwayelekile ngezansi.
1. Prakthiza ukuphefumula okujulile
Indlela elula nephumelelayo yokulawula ukukhathazeka ukuphefumula ngokujulile. Phefumula kancane ngekhala lakho, ubambe umoya wakho imizuzwana embalwa, bese ukhipha umoya ngomlomo wakho. Phinda le nqubo izikhathi eziningana, ugxile ekuphefumuleni kwakho futhi uzame ukuzola ingqondo yakho.
2. Zilolonge umzimba njalo
Ukuvivinya umzimba njalo kuyindlela enhle yokunciphisa ukukhathazeka nokuthuthukisa isimo sengqondo. Ukuzivivinya umzimba okufana nokuhamba, ukugijima, i-yoga, nokudansa kukhipha ama-endorphin, izinto ezibangela imizwa yenhlalakahle.
3. Zindla njalo
Ukuzindla kuyindlela yasendulo eye yabonakala iphumelela ekulawuleni ukukhathazeka. Nikela imizuzu embalwa yosuku lwakho ekuzindleni, ugxile esikhathini samanje futhi uzijwayeze ukuqaphela.
4. Yiba nesimiso esinempilo
Ukuba nesimiso esinempilo, esinamashejuli okulala njalo, ukudla okulinganiselayo, kanye nezikhathi zokuphumula, kusiza ekunciphiseni ukukhathazeka futhi kuthuthukise inhlalakahle iyonke.
5. Gwema i-caffeine notshwala ngokweqile
Ukusetshenziswa ngokweqile kwe-caffeine notshwala kungandisa ukukhathazeka kanye nezimpawu ezimbi kakhulu. Zama ukulinganisela ukusebenzisa kwakho lezi zinto futhi ukhethe ezinye izindlela ezinempilo, njengetiye namajusi emvelo.
6. Khuluma nochwepheshe
Uma ukukhathazeka kuphazamisa kakhulu impilo yakho, ungangabazi ukufuna usizo lochwepheshe. Isazi sokusebenza kwengqondo noma udokotela wengqondo anganikeza isiqondiso kanye nokwelashwa okufanele ukuze kubhekwane nalolu daba.
7. Zijwayeze ukubonga
Ukuzijwayeza ukubonga nsuku zonke kungasiza ekuguquleni ingqondo igxile ezicini ezinhle zokuphila, kunciphise ukukhathazeka futhi kukhuthaze ukuzethemba . Bhala phansi izinto ezintathu obonga ngazo usuku ngalunye bese uzindla ngazo.
Ukukhathazeka kuwumuzwa ovamile, kodwa kungalawulwa ngamasu namathiphu asebenzayo. Zama amasu ashiwo ngenhla futhi uthole ukuthi yini ekusebenzela kangcono. Khumbula ukuthi ukukhathazeka kungelapheka nokuthi awuwedwa kulolu hambo.
Izindlela ezingokwemvelo zokunciphisa ukukhathazeka ukuze uthole ukuphila okunokulinganisela nokuthula.
Uma uhlushwa ukukhathazeka, uyazi ukuthi kungaqeda amandla kangakanani. Ngenhlanhla, kunezindlela ezimbalwa zemvelo zokunciphisa ukukhathazeka futhi uzuze ukuphila okulinganiselayo nokunokuthula. Nawa amasu namathiphu angu-7 angasiza:
1. Prakthiza ukuphefumula okujulile: Ukuphefumula okujulile kungasiza ekuthuliseni uhlelo lwezinzwa, kunciphise ukukhathazeka. Zama ukuzijwayeza ukuphefumula okujulile njalo ukuze uzizwe izinzuzo.
2. Ukuzivocavoca njalo: Ukuzivocavoca umzimba kukhipha ama-endorphin, aziwa ngokuthi “ama-hormone enjabulo.” Ukuzivocavoca umzimba njalo kungasiza ekunciphiseni amazinga okukhathazeka.
3. Yidla ukudla okunempilo: Ukudla okunempilo kungaba nomthelela omkhulu empilweni yakho yengqondo. Yidla ukudla okucebile ngama-omega-3, njengenhlanzi, imbewu ye-chia, nama-walnuts, okwaziwa ngokusiza ekunciphiseni ukukhathazeka.
4. Prakthiza ukuzindla: Ukuzindla kuyindlela enamandla yokuzola ingqondo nokunciphisa ukukhathazeka. Beka eceleni imizuzu embalwa nsuku zonke ukuze uzijwayeze ukuzindla futhi uzizwe izinzuzo zempilo yakho yengqondo.
5. Hlela isimiso sokulala njalo: Ukungalali kahle kungandisa amazinga okukhathazeka. Qiniseka ukuthi unesimiso sokulala njalo, okungenani amahora angu-7-8 okulala ubusuku ngabunye.
6. Xhumana nemvelo: Ukuchitha isikhathi ngaphandle nokuxhumana nemvelo kungaba nomthelela omuhle engqondweni nasemzimbeni. Sebenzisa amathuba okuhambahamba ngaphandle noma ukuhlala nje epaki.
7. Zijwayeze ukubonga: Ukubonga kuyithuluzi elinamandla lokunciphisa ukukhathazeka nokwandisa injabulo. Zinike imizuzu embalwa nsuku zonke ukuzindla ngezinto ozibongayo ngazo.
Zama ukufaka lezi zindlela namathiphu ohlelweni lwakho lwansuku zonke futhi uzwe umehluko ezingawenza empilweni yakho. Khumbula, kubalulekile ukufuna usizo lochwepheshe uma ukukhathazeka kuthinta kakhulu izinga lakho lempilo.
Indlela yokubhekana nokukhathazeka: amasu asebenzayo okulawula lo muzwa ocindezelayo.
Uma uhlushwa ukukhathazeka, uyazi ukuthi lo muzwa ocindezelayo ungathinta kanjani impilo yakho. Ngenhlanhla, kukhona amasu amaningana namathiphu angasiza ekunciphiseni ukukhathazeka nokulawula izimpawu zakho. Nawa amasu angu-7 asebenzayo okulawula ukukhathazeka:
1. Prakthiza ukuphefumula okujulile: Uma uzizwa ukhathazekile, zama ukuphefumula okujulile okumbalwa, kancane. Lokhu kungasiza ekuthuliseni ingqondo nomzimba wakho, kunciphise imizwa yokukhathazeka.
2. Ukuzivocavoca njalo: Ukuzivocavoca umzimba kungasiza ekunciphiseni amazinga okukhathazeka nokucindezeleka, kanye nokuthuthukisa isimo sengqondo kanye nempilo yengqondo.
3. Prakthiza ukuzindla: Ukuzindla kuyindlela ephumelelayo yokuzola ingqondo nokunciphisa ukukhathazeka. Beka eceleni imizuzu embalwa nsuku zonke ukuze uzindle futhi uxhumane nawe.
4. Beka imingcele enempilo: Funda ukwenqaba uma kudingeka futhi ubeke imingcele enempilo ebudlelwaneni bakho bomuntu siqu nobomsebenzi. Lokhu kungasiza ekunciphiseni ukucindezelwa ngokweqile nokukhathazeka.
5. Hlela isimiso esijwayelekile: Ukugcina isimiso sansuku zonke kungasiza ekunciphiseni ukukhathazeka, njengoba kunikeza umuzwa wokubikezela nokulawula imisebenzi yansuku zonke.
6. Funa ukwesekwa kochwepheshe: Uma ukukhathazeka kuphazamisa kakhulu impilo yakho, ungangabazi ukufuna usizo kuchwepheshe wezempilo yengqondo, njengodokotela wengqondo noma wezifo zengqondo.
7. Zijwayeze ukuzinakekela: Zinike isikhathi sokuzinakekela, uhlanganyele emisebenzini ekulethela injabulo nokuphumula. Lokhu kungasiza ekunciphiseni ukukhathazeka futhi kuthuthukise ikhwalithi yempilo yakho.
Zama lezi zindlela namathiphu ukuze unciphise ukukhathazeka futhi uthole izindlela ezinempilo zokubhekana nalo muzwa ocindezelayo. Khumbula ukuthi wonke umuntu uhlukile, ngakho-ke kungase kudingeke uzame amasu ahlukene uze uthole lawo akusebenzela kangcono. Ungangabazi ukufuna usizo lochwepheshe uma kunesidingo, futhi khumbula ukuthi kungenzeka ukulawula ukukhathazeka futhi uphile impilo elinganiselayo nejabulisayo.
Ungakuvimbela kanjani ukuhlaselwa kokukhathazeka: amathiphu awusizo ukuze uhlale uzolile.
Ukuvimbela ukuhlaselwa kokukhathazeka kungabaluleka ekugcineni ukuzola nokulinganisela ngokomzwelo. Kunamasu amaningana namathiphu angasiza kule nqubo. Nawa amasu ayi-7 angasiza ekunciphiseni ukukhathazeka:
1. Prakthiza ukuphefumula okujulile: Uma uzizwa ukukhathazeka kwakho kuphakama, yima isikhashana bese ugxila ekuphefumuleni kwakho. Phefumula kancane ngekhala lakho, ubambe imizuzwana embalwa, bese ukhipha umoya ngomlomo wakho. Phinda le nqubo izikhathi ezimbalwa uze uzizwe uzolile.
2. Vivinya umzimba njalo: Ukuvivinya umzimba kungasiza ekunciphiseni amazinga okukhathazeka nokucindezeleka. Zama ukufaka okungenani imizuzu engama-30 yokuzivivinya emzimbeni wakho wansuku zonke.
3. Hlela isimiso sokulala esifanele: Ukulala kahle kubalulekile ekugcineni impilo yengqondo. Zama ukugcina ubuthongo obujwayelekile kanye nezikhathi zokuvuka, ugweme ukusebenzisa izinto zikagesi ngaphambi kokulala.
4. Prakthiza ukuzindla: Ukuzindla kungaba ithuluzi elinamandla lokuzola ingqondo nokunciphisa ukukhathazeka. Beka eceleni imizuzu embalwa nsuku zonke ukuze uzindle futhi uxhumane nawe.
5. Gwema ukuphuza i-caffeine notshwala ngokweqile: Izinto ezifana nekhofi notshwala zingandisa izimpawu zokukhathazeka. Zama ukunciphisa ukuphuza kwakho lezi zinto bese ukhetha ezinye izindlela ezinempilo.
6. Funa ukwesekwa ngokomzwelo: Ukukhuluma nomngane, ilungu lomndeni, noma uchwepheshe wezempilo yengqondo kungasiza ekunciphiseni ukukhathazeka. Unganqikazi ukufuna usizo uma kudingeka.
7. Zijwayeze ukubonga: Ukuhlakulela umuzwa wokubonga kungasiza ekushintsheni umbono wakho ngezimo ezicindezelayo. Gcina ijenali yokubonga bese ubhala phansi izinto obonga ngazo usuku ngalunye.
Ukulandela lawa macebiso namasu kungasiza ekuvimbeleni ukuhlaselwa kokukhathazeka futhi uhlale uzolile ngezikhathi zokucindezeleka. Zama ukuhlanganisa lezi zinqubo ohlelweni lwakho lwansuku zonke futhi ubone izinzuzo zempilo yengqondo kanye nempilo enhle.
Amasu angu-7 namathiphu okunciphisa ukukhathazeka
I-SAR ichaza ukukhathazeka ngokuthi: "Isimo sokuyaluza, ukungahlaliseki, noma ukukhathazeka." Kodwa-ke, kulabo abaye bahlushwa yiyo, bahlushwa yiyo ngezikhathi ezithile, noma kulabo ababhekana nayo nsuku zonke, ifanelwe incazelo yamagama angaphezu kwesishiyagalolunye.
Okokuqala, akukhona konke ukukhathazeka okulimazayo emzimbeni nasengqondweni. Kunezinga elithile lokukhathazeka okuhle, lokho kungazinzi okusisiza ukuba siphume ezimeni eziyinkimbinkimbi. Ngamanye amazwi, isisiza ukuba siqaphele izingozi ezingase zibe khona noma siqaphele izenzakalo ezibalulekile. Isebenza njengohlobo "lwengelosi eqaphile" ngaphakathi.
Ukukhathazeka nakho kungase kube kubi.
Ngakolunye uhlangothi, sithola ukukhathazeka okungekuhle ... Kuhluke kanjani kokwangaphambilini? Lolu hlobo lokukhathazeka lubangela ukwesaba okweqile nokungenangqondo ngesenzakalo (njengokwesaba ukukhuluma esidlangalaleni, ukugibela ilifti, njll.) okungaphezu kokusabela okusobala kwengqondo, okuhambisana nokusabela ngokomzimba (ukujuluka, ukushaya kwenhliziyo, ukuthuthumela, ukungakhululeki esiswini ...) ngokulindela ukuthi kuzokwenzeka into embi kakhulu, noma ngabe lokhu akunakwenzeka.
Iziyaluyalu eziningana zitholakala ekukhathazekeni okungalungile, njenge:
- I-Panic disorder
- I-Obsessive-compulsive disorder (OCD)
- I-Post-Traumatic Stress Disorder (PTSD)
- I-Social phobia (noma ukukhathazeka komphakathi)
- ama-phobias athile
- I-Generalized Anxiety Disorder (GAD)
Amasu okunciphisa ukukhathazeka
Nakuba ngayinye yalezi inokwelashwa okukhethekile, singangeza uchungechunge lwezindlela ezisiza ukuthuthukisa izifunda zokukhathazeka:
1. Ukuvivinya umzimba
Ukuzivocavoca kuzosisiza sigweme ukusebenza ngokweqile kwesimiso sezinzwa futhi sithole ubuthongo obuhle . Uma isimo sethu somzimba singasivumeli ukuzivocavoca, singakhetha imigqi ethambile ngezikhathi ezimfushane.
2. Imikhuba yokulala nokudla
Ukudla okungalingani kungadala ezinye izimpawu zesisu ezihambisana nezimo ezithile zokukhathazeka; ukudla okunempilo nokunomsoco kuzosisiza ukuthi sikulawule . Ngokuphathelene nokulala, izinzuzo zokulala kahle zisobala; uma siqaphela ukuthi ukukhathazeka kusivimbela ekulaleni (noma okubi nakakhulu, umcabango wokuthi asikwazi ukulala usivimbela ekulaleni), singakhetha ukufunda into eyisicefe kuze kube yilapho ubuthongo bufika kithi.
3. Ukumodela (observation)
Njengoba sifundile ku-Albert Bandura, singasebenzisa ukumodela ngokubheka abanye abantu abangabonisi ukukhathazeka ngezenzakalo ezingabangeli leyo mizwa eyesabekayo. Ngisho nokukhuluma nabantu abaye bakwazi ukunqoba izinkinga zokukhathazeka futhi abaxoxa ngamasu abasebenzele wona kubuyisela ithemba lokukwazi ukuzilawula.
4. Ukuhleka
Ukuthambekela kwethu ezimweni ezisibangela ukukhathazeka ukusabela kabi nokuzithatha ngokungathi sína kakhulu. Ngezinye izikhathi, umuntu okhathazekile uyehluleka ukuqaphela ukuthi ukusabela kwakhe kungaba yinto ehlekisayo kangakanani. Kubalulekile futhi ukubona uhlangothi olujabulisayo nolunethemba lwezinkinga . Isibonelo, ngaphambi komcabango ophindaphindayo, singazama ukuwucula noma siwusho ngolunye ulimi.
5. Ukuzindla Nokucabangisisa
Cishe usuvele uzwile nge -Mindfulness ; kuyindlela yokuzindla ezokusiza ukuthi ufinyelele ekucabangeni . Endaweni ekhululekile, lapho uqiniseka khona ukuthi akekho ozokuphazamisa, gxila ekuphefumuleni kwakho, emizweni yomzimba, emsindweni, noma entweni ethile bese uzijwayeza ukuqaphela. Uma ufuna ukufunda izindlela ezahlukene zokuzijwayeza ukuqaphela, funda isihloko sethu: “Izivivinyo ezi-5 zokuqaphela ukuthuthukisa inhlalakahle yakho yemizwa”.
6. Izindlela zokuphazamisa
Uma sisebenzisa iziphazamiso ezifanele, singawuphazamisa, noma ngabe okwesikhashana, umcabango osibangela ukukhathazeka : ukuyeka ukucabanga, ukufunda, ukuphumula, ukuhamba, phakathi kokunye.
7. I-Psychopharmaceuticals
Kungenzeka ukuthi ukukhathazeka kwakho kuyingxenye yomzimba. Uma udokotela wakho eqinisekisa ukuthi isimo sakho sezokwelapha asisona esomzimba kodwa esengqondo, ungacela i-aphoyintimenti nodokotela wezifo zengqondo, futhi eminye imithi yokulwa nokukhathazeka ingasiza. Imithi ingaba usizo kakhulu, yize nawe kufanele wenze indima yakho. Ungacabangi ngokuzelapha, noma ngabe othile ekutshela ukuthi konke kuhambe kahle.
Ibuyela emuva lapho othile ehlushwa ukukhathazeka
Uma ukwi-psychotherapy, ungacabangi ukwehluleka, kodwa into esingayifunda futhi siyiqonde kangcono ukuze sikugweme esikhathini esizayo.
Ngaphambi kokuthi siqede, ithiphu elilodwa...
Futhi khumbula, vele, ukuthi ukukhathazeka kufana nomqaphi wethu wangaphakathi. Ukufunda kukho, ukufunda ukubhekana nakho, kungasisiza ukuba sinake izimo ezifanele futhi sinqobe izinselele zomuntu siqu zokuphila kwansuku zonke. Ngalezi zindlela eziyisikhombisa namasu okunciphisa ukukhathazeka, ungase usondele ekubekeni inkambo entsha empilweni yakho.