Imiphumela Yokukhathazeka Emzimbeni

-Delile

• Ukubuka konke
• Imiphumela yokukhathazeka emzimbeni
• Isifo sokukhathazeka esijwayelekile (GAD)
• Inkinga yokukhathazeka komphakathi
• Isifo sokucindezeleka kwangemva kwenhlekelele (PTSD)
• Isifo se-Obsessive-compulsive (OCD)
• Phobias
• Ukuphazamiseka kovalo
• Isistimu yezinzwa ephakathi
• Isistimu yenhliziyo
• Amasistimu wokugaya nokugaya ukudla
• Amasosha omzimba
• Uhlelo lokuphefumula
• Eminye imiphumela
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka

Ukubuka konke

Wonke umuntu unokukhathazeka ngezikhathi ezithile, kepha ukukhathazeka okungapheli kungaphazamisa ikhwalithi yakho yokuphila. Yize mhlawumbe kwaziwa kakhulu ngezinguquko zokuziphatha, ukukhathazeka nakho kungaba nemiphumela emibi empilweni yakho yomzimba.

Funda ukuze ufunde kabanzi ngemiphumela emikhulu yokukhathazeka emzimbeni wakho.

Imiphumela yokukhathazeka emzimbeni

Ukukhathazeka kuyingxenye evamile yokuphila. Isibonelo, kungenzeka ukuthi wazizwa ukhathazekile ngaphambi kokukhuluma neqembu noma kwinhlolokhono yomsebenzi.

Esikhathini esifushane, ukukhathazeka kwandisa ukuphefumula kwakho nokushaya kwenhliziyo, kugxilisa ukugeleza kwegazi kuya ebuchosheni bakho, lapho ukudinga khona. Le mpendulo engokomzimba ikulungiselela ukubhekana nesimo esishubile.

Uma kukhula kakhulu, noma kunjalo, ungaqala ukuzizwa unekhanda elicasulayo futhi unesicanucanu. Isimo sokukhathazeka ngokweqile noma esiphikelelayo singaba nomthelela omubi empilweni yakho yomzimba nengqondo.

Izinkinga zokukhathazeka zingenzeka kunoma yisiphi isigaba sokuphila, kepha zivame ukuqala ngeminyaka ephakathi. Abesifazane banamathuba amaningi okuba nesifo sokukhathazeka kunabesilisa, kusho iNational Institute of Mental Health (NIMH).

Okuhlangenwe nakho kokuphila okucindezelayo kungakhuphula ubungozi besifo sokukhathazeka, futhi. Izimpawu zingaqala ngokushesha noma ngemuva kweminyaka. Ukuba nesimo esibi sezempilo noma ukuphazamiseka kokusebenzisa izidakamizwa nakho kungaholela ekuphazamisekeni kokukhathazeka.

Kunezinhlobo eziningana zokuphazamiseka kokukhathazeka. Kubandakanya:

Isifo sokukhathazeka esijwayelekile (GAD)

I-GAD ibonakaliswa ukukhathazeka ngokweqile ngaphandle kwesizathu esizwakalayo. I-Anxiety and Depression Association of America (ADAA) ilinganisela ukuthi i-GAD ithinta cishe abantu abayizigidi ezingama-6.8 baseMelika ngonyaka.

I-GAD itholakala lapho ukukhathazeka ngokweqile ngezinto ezahlukahlukene kuthatha izinyanga eziyisithupha noma ngaphezulu. Uma unecala elincane, mhlawumbe uyakwazi ukuqedela imisebenzi yakho ejwayelekile yansuku zonke. Amacala abucayi kakhulu angaba nomthelela omkhulu empilweni yakho.

Inkinga yokukhathazeka komphakathi

Lesi sifo sihilela ukwesaba okweqile kwezimo zomphakathi kanye nokwahlulelwa noma ukululazwa abanye. Le phobia yomphakathi enzima ingashiya umuntu enamahloni futhi eyedwa.

Cishe abantu abadala baseMelika abayizigidi eziyi-15 baphila nenkinga yokukhathazeka komphakathi, kuphawula i-ADAA. Iminyaka ejwayelekile ekuqaleni ineminyaka engaba ngu-13. Ngaphezu kwengxenye eyodwa kwezintathu zabantu abanenkinga yokukhathazeka komphakathi balinda iminyaka eyishumi noma ngaphezulu ngaphambi kokuphishekela usizo.

Isifo sokucindezeleka kwangemva kwenhlekelele (PTSD)

I-PTSD ikhula ngemuva kokufakaza noma ukubhekana nokuthile okuhlukumezayo. Izimpawu zingaqala ngokushesha noma zibambezeleke iminyaka. Izimbangela ezivamile zifaka phakathi impi, izinhlekelele zemvelo, noma ukuhlaselwa ngokomzimba. Iziqephu ze-PTSD zingacushwa ngaphandle kwesixwayiso.

Isifo se-Obsessive-compulsive (OCD)

Abantu abane-OCD bangazizwa bekhungathekile ngesifiso sokwenza imicikilisho ethile (ukuphoqelelwa) kaninginingi, noma ukuzwa imicabango engathandeki nengafuneki engaba nzima (obsessions).

Ukuphoqelelwa okuvamile kufaka phakathi ukugeza izandla, ukubala, noma ukuhlola okuthile. Ukuzibandakanya okuvamile kufaka ukukhathazeka ngenhlanzeko, imizwa enobudlova, kanye nesidingo sokulinganisa.

Phobias

Lokhu kufaka phakathi ukwesaba izindawo eziqinile (i-claustrophobia), ukwesaba izindawo eziphakeme (i-acrophobia), nezinye eziningi. Ungaba nesifiso esinamandla sokugwema into noma isimo esesabekayo.

Ukuphazamiseka kovalo

Lokhu kubangela ukuhlaselwa ukwesaba, imizwa yokuzenzakalela yokukhathazeka, ukwesaba, noma inhlekelele ezayo. Izimpawu zomzimba zifaka ukushaya kwenhliziyo, ubuhlungu besifuba, nokuphefumula okuncane.

Lokhu kuhlasela kungenzeka noma nini. Ungaba futhi nolunye uhlobo lwesifo sokukhathazeka kanye ne-panic disorder.

Isistimu yezinzwa ephakathi

Ukukhathazeka kwesikhathi eside nokuhlaselwa ukwethuka kungadala ukuthi ubuchopho bakho bukhiphe ama-hormone okucindezeleka njalo. Lokhu kungakhuphula imvamisa yezimpawu ezinjengokuphathwa yikhanda, isiyezi nokudangala.

Lapho uzizwa ukhathazekile futhi ucindezelekile, ubuchopho bakho bugcwalisa isimiso sakho sezinzwa ngamahomoni namakhemikhali enzelwe ukukusiza uphendule osongweni. I-Adrenaline ne-cortisol yizibonelo ezimbili.

Yize kusiza kumcimbi wokucindezeleka okwenzeka ngezikhathi ezithile, ukuvezwa isikhathi eside kuma-hormone okucindezela kungaba yingozi kakhulu empilweni yakho yomzimba ngokuhamba kwesikhathi. Isibonelo, ukuvezwa isikhathi eside kwe-cortisol kungaba nomthelela ekuzuzeni isisindo.

Isistimu yenhliziyo

Izinkinga zokukhathazeka zingadala ukushaya kwenhliziyo okusheshayo, ukushaya kwenhliziyo, nobuhlungu besifuba. Ungaba futhi engozini eyengeziwe yomfutho wegazi ophakeme nesifo senhliziyo. Uma usuvele unesifo senhliziyo, ukuphazamiseka kokukhathazeka kungakhuphula ingozi yemicimbi ye-coronary.

Amasistimu wokugaya nokugaya ukudla

Ukukhathazeka kuthinta nezinhlelo zakho zokukhipha nokugaya ukudla. Ungahle ube nezisu, isicanucanu, uhudo, nezinye izindaba zokugaya ukudla. Ukulahleka kwesifiso nakho kungenzeka.

Kungahle kube nokuxhumana phakathi kokuphazamiseka kokukhathazeka kanye nokuthuthuka kwe-irritable bowel syndrome (IBS) ngemuva kokutheleleka kwamathumbu. I-IBS ingadala ukuhlanza, uhudo, noma ukuqunjelwa.

Amasosha omzimba

Ukukhathazeka kungadala impendulo yakho yokulwa nendiza noma ukulwa nokukhipha isikhukhula samakhemikhali namahomoni, njenge-adrenaline, ohlelweni lwakho.

Esikhathini esifushane, lokhu kukhuphula izinga lokushaya kwenhliziyo nokuphefumula kwakho, ngakho-ke ubuchopho bakho bungathola i-oxygen eningi. Lokhu kukulungiselela ukuthi uphendule ngokufanele esimweni esishubile. Amasosha omzimba wakho angathola umfutho omncane. Ngokucindezeleka ngezikhathi ezithile, umzimba wakho ubuyela ekusebenzeni okujwayelekile lapho ukucindezeleka kudlula.

Kepha uma uzizwa ukhathazekile futhi ucindezelekile kaningi noma ihlala isikhathi eside, umzimba wakho awutholi isignali yokubuyela ekusebenzeni okujwayelekile. Lokhu kunganciphisa amasosha akho omzimba, kukushiye usengozini yokutheleleka ngegciwane kanye nokugula okuvamile. Futhi, imithi yakho yokugoma ejwayelekile kungenzeka ingasebenzi kahle uma unokukhathazeka.

Uhlelo lokuphefumula

Ukukhathazeka kubangela ukuphefumula okusheshayo, okungajulile. Uma unesifo esingapheliyo se-pulmonary disease (COPD), ungaba sengozini eyengeziwe yokulaliswa esibhedlela kusuka ezinkingeni ezihlobene nokukhathazeka. Ukukhathazeka kungenza nezimpawu ze-asthma zibe zimbi kakhulu.

Eminye imiphumela

Ukukhathazeka kokukhathazeka kungadala ezinye izimpawu, kufaka phakathi:

• ikhanda
• ukungezwani kwemisipha
• ukuqwasha
• ukudana
• ukuzihlukanisa emphakathini

Uma une-PTSD, ungahle ubhekane nama-flashbacks, ukhulule isipiliyoni esibuhlungu kaninginingi. Ungahle uthukuthele noma uthuke kalula, futhi mhlawumbe uhoxe ngokomzwelo. Ezinye izimpawu zihlanganisa amaphupho amabi, ukuqwasha, nokudabuka.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka