Ukucindezeleka nempilo yakho

Ukucindezela wumuzwa wokucindezeleka ngokomzwelo noma ngokomzimba. Ingavela kunoma imuphi umcimbi noma umcabango okwenza uzizwe ukhungathekile, uthukuthele, noma wethukile.

Ingcindezi ukusabela komzimba wakho enseleleni noma ekufunweni. Ngamafuphi, ukucindezeleka kungaba kuhle, njengalapho kukusiza ukugwema ingozi noma ukuhlangabezana nesikhathi esinqunyiwe. Kodwa lapho ukucindezeleka kuthatha isikhathi eside, kungalimaza impilo yakho.

Ukucindezeleka umuzwa ojwayelekile. Kunezinhlobo ezimbili eziyinhloko zokucindezeleka:

• Ukucindezeleka okukhulu. Lokhu ukucindezeleka kwesikhashana okuhamba ngokushesha. Uyayizwa uma ushaya amabhuleki, ulwa nomlingani wakho, noma wehla ngomqansa. Kukusiza ukuphatha izimo eziyingozi. Kuyenzeka futhi lapho wenza okuthile okusha noma okuthokozisayo. Bonke abantu banengcindezi ebukhali ngasikhathi sinye.
• Ukucindezeleka okungapheli. Lokhu ukucindezela okuhlala isikhathi eside. Ungaba nengcindezi engapheli uma unezinkinga zemali, umshado ongajabule, noma izinkinga emsebenzini. Noma yiluphi uhlobo lokucindezeleka oluqhubeka amasonto noma izinyanga ukucindezeleka okungapheli. Ungasetshenziselwa ukucindezeleka okungapheli ukuthi awuboni ukuthi kuyinkinga. Uma ungatholi izindlela zokulawula ukucindezeleka, kungaholela ezinkingeni zezempilo.

UKUCINDEZELEKA NOMZIMBA WAKHO

Umzimba wakho uphendula ekucindezelekeni ngokukhipha ama-hormone. La mahomoni enza ubuchopho bakho buphaphame ngokwengeziwe, abangele imisipha yakho ukuba ishube, futhi andise ukushaya ngamandla. Esikhathini esifushane, lokhu kuphendula kuhle ngoba kungakusiza ukubhekana nesimo esibangela ukucindezeleka. Le yindlela yomzimba wakho yokuzivikela.

Uma unengcindezi engapheli, umzimba wakho uhlala uqaphile, yize ingekho ingozi. Ngokuhamba kwesikhathi, lokhu kukubeka engcupheni yezinkinga zempilo, kufaka phakathi:

• Umfutho wegazi ophezulu
• Isifo senhliziyo
• Isifo sikashukela
• Ukukhuluphala ngokweqile
• Ukudangala noma ukukhathazeka
• Izinkinga zesikhumba, njenge-acne noma i-eczema
• Izinkinga zokuya esikhathini

Uma usuvele unesimo sempilo, ukucindezeleka okungapheli kungakwenza kubhebhetheke.

IZIMPAWU ZOKUCINDEZEKA KAKHULU

Ukucindezeleka kungadala izinhlobo eziningi zezimpawu zomzimba nezingokomzwelo. Kwesinye isikhathi, ungahle ungaziboni lezi zimpawu zibangelwa yingcindezi. Nazi ezinye izimpawu zokuthi ukucindezeleka kungenzeka kukuthinte:

• Uhudo noma ukuqunjelwa
• Ukukhohlwa
• Ubuhlungu nobuhlungu obenzeka njalo
• Ukuphathwa ikhanda
• Ukungabi namandla noma ukugxila
• Izinkinga zocansi
• Umhlathi oqinile noma intamo
• Ukukhathala
• Inkinga yokulala noma ukulala kakhulu
• Isisu esibuhlungu
• Ukusetshenziswa kotshwala noma izidakamizwa ukuphumula
• Ukwehla kwesisindo noma ukuzuza

Izimbangela zengcindezi zehlukile kumuntu ngamunye. Ungaba nengcindezi evela ezinseleleni ezinhle kanye nakwezinye ezimbi. Eminye imithombo ejwayelekile yokucindezela ifaka:

• Ukushada noma ukuhlukanisa
• Ukuqala umsebenzi omusha
• Ukushona komlingani noma ilungu lomndeni eliseduze
• Ukuyekiswa
• Ukuthatha umhlalaphansi
• Ukuba nengane
• Izinkinga zemali
• Ukuhamba
• Ukuba nokugula okungathi sína
• Izinkinga emsebenzini
• Izinkinga ekhaya

Shayela inombolo yocingo yokuzibulala uma unemicabango yokuzibulala.

Shayela umhlinzeki wakho wezokunakekelwa kwezempilo uma uzizwa ukhungathekile ngenxa yengcindezi, noma uma kuthinta impilo yakho. Shayela nomhlinzeki wakho uma ubona izimpawu ezintsha noma ezingavamile.

Izizathu ongafuna ukufuna usizo yilezi:

• Unemizwa yokwethuka, efana nesiyezi, ukuphefumula ngokushesha, noma ukushaya kwenhliziyo okugijimayo.
• Awukwazi ukusebenza noma ukusebenza ekhaya noma emsebenzini wakho.
• Unokwesaba ongeke ukwazi ukukulawula.
• Unezinkumbulo zesenzakalo esibuhlungu.

Umhlinzeki wakho angakudlulisela kumhlinzeki wokunakekelwa kwezempilo yengqondo. Ungakhuluma nalochwepheshe ngemizwa yakho, okubonakala kwenza ukucindezeleka kwakho kube ngcono noma kubi kakhulu, nokuthi kungani ucabanga ukuthi unale nkinga. Ungase futhi usebenze ekwakheni izindlela zokunciphisa ukucindezeleka empilweni yakho.

Ukukhathazeka; Ukuzizwa uptight; Ukucindezeleka; Ukungezwani; AmaJitters; Ukwesaba

• Isifo sokukhathazeka esijwayelekile
• Ukucindezeleka nokukhathazeka

U-Ahmed SM, uHershberger PJ, uLemkau JP. Imithelela yengqondo kwezempilo. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier; 2016: isahluko 3.

National Institute of Mental Health iwebhusayithi. Izinto ezi-5 okufanele wazi ngokuxineka. www.nimh.nih.gov/health/publications/stress/index.shtml. Kufinyelelwe ngoJuni 25, 2020.

UVaccarino V, uBremner JD. Izici zengqondo nokuziphatha kwesifo senhliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 96.