Ukukhathazeka Kungagijima Emndenini

-Delile

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Ngokulindelekile kwemisebenzi ewumsangano, ukuphila komphakathi okungaphezu kwamandla, kanye nokuhlanya kwezempilo okwengeziwe kunalokho esikwaziyo ukuhambisana nakho (iyini i-coco craze yakamuva?!) akumangalisi ukuthi namuhla kuye kwabizwa ngokuthi Inkathi Yokukhathazeka. Kepha bewazi ukuthi izingcindezi zakho zingase zihlangane kakhulu ne-DNA yakho kunomphathi wakho ofunayo?

Ngokusho kwe-Anxiety and Depression Association of America, izinkinga zokukhathazeka zikhona emndenini. Ucwaningo lwango-2014 olushicilelwe ku- I-Molecular Psychology ithole ukuxhumana phakathi kokuphazamiseka kokukhathazeka okufana ne-OCD nezakhi zofuzo ezidluliswa zivela kubazali bethu, kufana nendlela umbala wamehlo nezinwele odluliswa ngayo. Ngakho-ke abazali abacindezelekile bangabekwa icala ngokukhuliswa okucindezelekile nokukhula.

Yiqiniso, ngezindlela eziningi ukwesaba kwethu ukukhathazeka kuyinto enhle. Lowo muzwa onenxeba eliqinile yilokho okusigcina sibukhali njengoba silungiselela isethulo esikhulu. Kusishukumisela ukuthi siwugijime umncintiswano njengoba seqa umugqa wokugcina we-10K yethu futhi. Kodwa ngesifo sokukhathazeka, ukucindezeleka okunempilo kuphuma ngaphandle kwesilinganiso futhi kuba yinkinga enkulu.

Futhi uma unokukhathazeka ezakhini zofuzo zakho, ungabhekana nazo zonke izinhlobo zemiphumela emibi yezempilo efana nekhanda elibuhlungu, izinkinga zokulala, noma i-shot drive yocansi. Cha ngiyabonga! Kepha noma ngabe unabazali abenezinkathazo, awunqunyelwe ukuba ube nengcindezi ingunaphakade. Nanka amaqhinga ayisithupha okwehlisa umoya.

1. Bhekana nokwesaba kwakho. Abanye abelaphi bathole ukuthi isikhali esisodwa esiyinhloko sokulwa nengcindezi yikhono lokubhekana nokwesaba kwakho. Ukukhathazeka, engxenyeni enkulu ukungafani phakathi kosongo olubonwayo namandla akho okubhekana nakho. Ngakho-ke ukufunda ukuthi ungabhekana kanjani nokwesaba kwakho kusenesikhathi futhi kaningi kungakusiza ukubhekana nakho. Uyesaba ukuphakama? Bhalisela ukukhuphuka kwamatshe noma indawo yokuzivocavoca eyakhiwe ngamatshe bese uzijwayeza ukunqoba izinselelo.

2. Zinike isikhathi. I-ADAA incoma ukuthatha umoya lapho ukukhathazeka kuqala ukungena. Kungakhathaliseki ukuthi ukwenza isikhathi sokubingelela ilanga njalo ekuseni noma ukumisa ikhefu lokuzindla lemizuzu emihlanu lapho uqala ukucindezeleka, uthatha isikhathi sokuma, ukuphefumula, futhi usule ikhanda lakho. kungaba kukhulu.

3. Thola ama-zzz akho. Ucwaningo oluvela eNyuvesi yaseCalifornia Berkeley luthole ukuthi ukweqa ubuthongo kukhulisa ukukhathazeka kwakho okulindelekile. Lapho ubuchopho bakho buntula i-zzz bukhohlisa izifunda zobuchopho ezicubungula imizwa ekucabangeni ukuthi unokuthile okufanele ukhathazeke ngakho. Futhi izinsumpa ezikhathazayo zisengozini enkulu kulo mphumela, ngakho-ke qiniseka ukuthi uthola amahora aqinile ayisikhombisa kuya kwayisishiyagalolunye ubusuku ngabunye.

4.Thinta ukulawulwa kwakho kwangaphakathi okungajwayelekile. Izindaba ezimnandi: Awukwazi ukulawula yonke into. Ukukhathazeka kuvela lapho sizama ukulawula izimo noma imiphumela esingenayo nethonya elingaphezu kwayo. Ngakho-ke thola u-Elsa noLet. It. Hambani. Ukugxila kwimiphumela wena can isilawuli singasiza ukuthinta ukukhuphuka kwe-angst.

5. Bhekisisa ukuthi uphuzani. Uma usuvele ubhekene nesiphepho esibuhlungu sokukhathazeka, into yokugcina ofuna ukuyenza ukufaka inkomishi ye-joe. I-caffeine eningi kakhulu ikhonjisiwe ukuthi ibangele i-spike emazingeni wokukhathazeka nokucindezeleka kwabacindezelwe kakhulu phakathi kwethu. Uma ulwa nokuhlala uzolile, yigcine enkomishini eyodwa ngosuku.

6. Buza "kuthiwani uma?" Wesabani ngempela? Enye indlela abelaphi abadumile abayisebenzisayo ukunqanda imizwa engemihle iwukuba iziguli zabo zizibuze, "kuthiwani uma ukwesaba kwami ​​okubi kakhulu kufezeka ngempela?" Kungenzeka kangakanani lokho? Ungayiphatha kanjani uma ikwenza? Ukuzihambela udlule esimweni esibi kakhulu kungenza iqiniso libonakale liphatheka kalula.

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