Ukukhathazeka kunekhambi?

-Delile

• Yelashwa kanjani
• 1. Imithi
• 2. Ukwelashwa kwengqondo
• 3. Ukuzindla
• 4. Ukuzivocavoca umzimba
• 5. Ukudla

Ukukhathazeka kuyimizwa engokwemvelo yabo bonke abantu, ngakho-ke ayinakhambi, ngoba kuyindlela yomzimba yokubona ukuthi ibhekene nesimo esiyinselele noma esiyingozi, njengokuxoxwa komsebenzi, izivivinyo, umhlangano wokuqala noma ukuwela umgwaqo umatasa.

Kodwa-ke, kumuntu onesifo sokukhathazeka, lo muzwa awupheli, ungaba mubi ngokuhamba kwesikhathi noma uvele kaningi, ngisho nasezimweni ezijwayelekile nezaziwayo, futhi lokhu kungadala ukuhlupheka ngokwengqondo nangokomzimba, ngoba ukukhathazeka amazinga amaningi, nezimpawu ezahlukahlukene ezingeni ngalinye.

Yize kunengxenye yezakhi zofuzo, indlela okwaqala ngayo ubuntwana nobusha kwakuyizinto ezibalulekile ekuqalekeni kokukhathazeka okujwayelekile. Kunezici ezikhuthaza ukukhathazeka okwandayo, njengokuphuza ngokweqile utshwala, i-caffeine, izidakamizwa ezingekho emthethweni ezifana ne-cocaine noma i-cannabis nemithi efana ne-insulin noma ama-antihistamine, isibonelo .. Thola ukuthi yiziphi izimbangela ezingaba khona zokukhathazeka okujwayelekile.

Yize amathuba okuxolelwa kokukhathazeka ephansi futhi kubuyela emuva kaningi, ukwelashwa ngokuqondiswa kochwepheshe, uma kulandelwa ngokucophelela, kungasiza umuntu ukuthi abhekane nokukhathazeka okungapheli, okwenza kube nokwenzeka impilo elinganiselayo, elula futhi nethuba lokulawula imizwa engazelelwe usizi olubangelwa ukukhathazeka.

Yelashwa kanjani

Ukwelashwa kokukhathazeka kuqala ngokuhlolwa kwezempilo ngokomzwelo, lapho udokotela wezifo zengqondo noma isazi sokusebenza kwengqondo ibuza imibuzo mayelana nezimpawu nokuthi babe nesikhathi esingakanani ukucacisa izinga lokukhathazeka nokuthi lihlobene yini nokunye ukuphazamiseka kwengqondo njengokucindezeleka noma i-bipolarity, ngokwesibonelo.

Izinkinga zokukhathazeka zivame ukwelashwa nge-psychotherapy, imishanguzo noma kokubili, ngaphezu kokugcwalisa imisebenzi yokuphumula, ukuguquka kwendlela yokuphila kanye nemikhuba yokudla ethuthukisiwe:

1. Imithi

Ukwelashwa kolayini wokuqala yi-serotonin receptor inhibitor antidepressants izinyanga ezingaba yisithupha kuya kweziyi-12. Ngaphezu kwalokho, udokotela wezifo zengqondo angahlola isidingo sokufaka izidakamizwa ezinama-anxiolytic njenge-benzodiazepines isikhathi esifushane. Funda ngamanye amakhambi asetshenziselwa ukwelapha ukukhathazeka.

Le ndlela yokwelapha ayihlali isikhathi eside, ngoba inhloso yayo ukuthi umuntu akwazi ukubuyela emuva enze imisebenzi yansuku zonke eyayiphazanyiswe wukukhathazeka, ngenkathi esafunda ukufunda ukubhekana nokukhathazeka.

2. Ukwelashwa kwengqondo

Ukwelashwa kokuziphatha kwengqondo (i-CBT) ukwelashwa kwengqondo okusetshenziswa kakhulu ekwelapheni ukukhathazeka okujwayelekile. Kulolu hlobo lokwelashwa umuntu uqeqeshelwe ukukhomba imicabango emibi ephindaphindayo nengacabangi, nokuthi uziphathe kanjani futhi usabele kanjani ezimweni ezingadala ukukhathazeka nokwesaba. Ukwenza kwamakhono omphakathi nakho kuyaqeqeshwa, njengoba kubalulekile ukuze kugwenywe izimo lapho umuntu ehlulwa ukulawula khona.

I-Psychotherapy ivame ukukhonjiswa cishe emasontweni ayisishiyagalombili ngemuva kokuqala kokwelashwa kwemithi futhi ihlala cishe izikhathi eziyisithupha kuya kwezi-12 lapho amathuluzi ahlukene akhiwa khona ukubhekana nokukhathazeka.

I-Psychotherapy ivumela umuntu ukuthi aphathe kahle izimpawu zokukhathazeka, elungiselela izimo ezingaba yimbangela. Bheka ukuthi yiziphi izinhlobo zokwelashwa kwengqondo nokuthi zenziwa kanjani.

3. Ukuzindla

Enye yezimiso zokuzindla ukuba khona futhi ukukhathazeka kungabamba ubukhona bomuntu okwamanje, kubaholele esikhathini esizayo ngezingxabano ezingenzeki.

Ngendlela efanayo imicabango engemihle yokukhathazeka iba umkhuba, umkhuba wemicabango uphenduke iqiniso futhi, lo mkhuba ohlotshaniswa nokuzivocavoca ukuphefumula kanye nokuhlaziywa kwemicabango, okunikezwa ukuzindla, kuyindlela yokwelapha ekhulula kakhulu ukuhlupheka. .

4. Ukuzivocavoca umzimba

Ukuzivocavoca umzimba kungenza umehluko omkhulu ekwelapheni ukukhathazeka, ngoba ngesikhathi sokuzijwayeza, ubuchopho budedela amakhemikhali emvelo angathuthukisa umuzwa wenhlalakahle, njengama-endorphin anciphisa ukuqina komjikelezo wemicabango emibi ephakela ukukhathazeka.

Ukuvivinya umzimba, ngaphezu kwamahomoni amahle, kusiza ukukhulisa ukuzethemba, kuthuthukise ukuxhumana nabantu, kuyindlela enempilo yokubhekana nezinkinga. Funda ukuthi ungaqala kanjani ukuzivocavoca umzimba.

5. Ukudla

Ngenkathi kungekho zinguquko ezidliwayo ezingalapha ukukhathazeka, ukwazi lokho okudlayo kungasiza ukugcwalisa ukwelashwa kwakho. Isimo sengqondo njengokufaka amaprotheni esidlweni sokuqala kungakusiza uzizwe ugcwele futhi ugcine ushukela wegazi uzinzile, ukuze ube namandla amaningi lapho uqala usuku, ugweme umuzwa wokukhathala ongabangelwa ukukhathazeka okujwayelekile.

Esinye isibonelo ukudla okunothe ngama-carbohydrate ayinkimbinkimbi, njengokusanhlamvu okuphelele, i-oats noma i-quinoa, okungakhuphula inani le-serotonin ebuchosheni, elinomphumela wokutholisa. Bona okunye ukudla okungasiza ekwelapheni ukukhathazeka.