Izindlela ezi-5 zokuqonda ukukhathazeka kwakho

-Delile

• 1. Thuthukisa ukuqwashisa ngomzimba
• 2. Thatha umoya ojulile, ohamba kancane
• 3. Hlola nsuku zonke
• 4. Ngenelela okwamanje
• 5. Ungesabi ukucela usizo

Ngiphila nesifo sokukhathazeka esijwayelekile (GAD). Okusho ukuthi ukukhathazeka kuziveza kimi nsuku zonke, usuku lonke. Ngentuthuko engiyenzile ekwelashweni, ngisazithola sengingena kulokho engithanda ukukubiza ngokuthi "i-vortex yokukhathazeka."

Ingxenye yokululama kwami ​​ibandakanye ukubona lapho ngiqala ukwehlela phansi emgodini wonogwaja, nokusebenzisa amathuluzi ukuthatha isinyathelo (noma izinyathelo eziningi) emuva. Ngizwa kubantu abaningi ngokwengeziwe ukuthi kuyinselelo ukukhomba indlela yokuziphatha ekhathazayo ngalokho abayikho, ngakho-ke nanka amanye amafulegi ami abomvu, nokuthi ngenzani ukuzisiza lapho eqhamuka.

1. Thuthukisa ukuqwashisa ngomzimba

Indawo ebalulekile yokuqala ukubona imikhuba yakho yokukhathazeka ngumzimba wakho. Abaningi bethu babona ukuthi ukukhathazeka konke kusemakhanda ethu, kanti empeleni, kubuye kube ngokomzimba kakhulu. Lapho imicabango yami iqala ukugijimela futhi ukunganqumi kungena, ngigudluza ukuqwashisa kwami ​​engqondweni yami kuya kokwenzeka kimi ngokomzimba. Lapho ukuphefumula kwami ​​sekushesha, lapho ngiqala ukujuluka, lapho izintende zezandla zami ziyakhala, futhi lapho ngijuluka, ngiyazi ukuthi izinga lami lokukhathazeka liyakhula. Ukusabela kwethu ngokomzimba ekukhathazekeni kukodwa kakhulu. Abanye abantu baphathwa yikhanda, isisu, noma iqolo, kanti kwabanye, ukuphefumula kuyashesha futhi akujulile. Ukuqala ukubona okwenzekayo emzimbeni wami nokuthi uzizwa kanjani kunginike indlela enamandla yokubona izimpawu zokukhathazeka. Noma ngingaqiniseki ukuthi yini engenza ngikhathazeke, ukunaka izinguquko zami zomzimba kungisiza ukwehlisa ijubane futhi…

2. Thatha umoya ojulile, ohamba kancane

Isikhathi sokuqala lapho ngifunda ngokuphefumula okujulile ngangisesibhedlela sabagula ngengqondo. “Yebo!” Ngacabanga, "Ngizovele ngiphefumule futhi ukukhathazeka kuzophela." Akusebenzanga. Ngangisatatazela. Ngenkathi ngangingabaza ukuthi ngabe iyangisiza nhlobo, ngagcina izinyanga nezinyanga. Ngokuyinhloko ngoba wonke umelaphi nodokotela wezifo zengqondo bangitshele ukuthi ngikwenze, ngakho-ke ngacabanga ukuthi kukhona okuthile ezelulekweni zabo, futhi ngaleso sikhathi ngangingenalutho engangilahlekelwa yilokho. Kuthathe ukuzijwayeza okuningi ukwenza umsebenzi wokuphefumula ukwenza umehluko. Ngenkathi ngiphefumula kakhulu ngesikhathi sokuhlaselwa ukwethuka kuzosiza ngezinga elithile, ngithole ukuthi amandla angempela okuphefumula okujulile kwenzeka nsuku zonke - lapho ngicabanga kusengaphambili ngosuku lwami, noma ngiya emsebenzini, noma etafuleni lami , noma ukupheka isidlo sakusihlwa. Angilindi ngize ngibe senkingeni egcwele yokukhathazeka ukuze ngiphefumule ngokujulile. Lapho nje imicabango yami iqala ukugijima, noma ngizwa noma yiziphi izimpawu zomzimba wami, ukuphefumula kwami ​​okujulile kuyangena. Kwesinye isikhathi, ngishiya ideski lami okwemizuzu embalwa ngime ngaphandle ngidonse umoya. Noma ngidonsa ngidonse umoya, ngiwukhiphe. Kuyinto engingayisebenzisa noma kuphi ukungisiza ngishaye inkinobho yokumisa isikhashana futhi ngiphinde ngixhumane nomzimba wami.

3. Hlola nsuku zonke

Kimina, ukukhathazeka akugxile kakhulu emicimbini emikhulu eyinhlekelele. Kunalokho, kufihlekile emisebenzini yami yansuku zonke. Ukusuka ekukhetheni engizokugqoka, ukuhlela umcimbi, ukuthenga isipho, ngikhathazeka kakhulu ngokuthola isisombululo esifanele. Kusuka ezinqumweni ezincane kuya kwezinkulu, ngizoqhathanisa futhi ngihlole zonke izinketho ngize ngiziqede amandla. Ngaphambi kwesiqephu sami sokucindezeleka okukhulu nokukhathazeka ku-2014, angizange ngicabange ukuthi nginenkinga yokukhathazeka. Ukuthenga, ukufeza ngokweqile, ukujabulisa abantu, ukwesaba ukwehluleka - manje sengingabheka emuva ngibone ukuthi ukukhathazeka kuchaze imikhuba yami eminingi neyomsebenzi. Ukufundiswa ngezinkinga zokukhathazeka kungisize kakhulu. Manje, ngiyazi ukuthi ngizoyibiza kanjani. Ngiyazi ukuthi ziyini izimpawu futhi ngingawaxhuma ekuziphatheni kwami. Njengoba kungakhungathekisa njengoba kungenzeka, okungenani kunengqondo kakhulu. Futhi angesabi ukuthola usizo lochwepheshe noma ukuthatha imithi. Impela ishaya izama ukubhekana nayo ngedwa.

4. Ngenelela okwamanje

Ukukhathazeka kufana neqhwa leqhwa: Uma seliqala ukwehla ekwehleni, kunzima kakhulu ukulimisa. Ukuqwashisa ngomzimba, ukuphefumula, nokwazi izimpawu zami kuhlangothi olulodwa kuphela lwemali. Okunye empeleni kuguqula indlela engiziphethe ngayo ngikhathazekile, okwamanje kunzima kakhulu ukuyenza ngoba umfutho unamandla amakhulu. Noma ngabe yisiphi isidingo esishayela le ndlela yokuziphatha ekhathazekile izizwa iphuthuma futhi ibucayi - futhi, kimi, lokho kuvame ukuba wukwesaba okuyisisekelo kokwenqatshwa noma ukunganeli kahle. Ngokuhamba kwesikhathi, ngithole ukuthi ngikwazi cishe njalo ukubheka emuva futhi ngibone ukuthi ukukhetha ingubo ephelele kwakungabalulekanga kakhulu ohlelweni olukhulu lwezinto. Imvamisa, ukukhathazeka akukhona ngempela ukuthi sikhathazeke ngani.

Lawa amathuluzi ambalwa angisiza ukuba ngingenelele nami okwamanje:

Ukuhamba nje. Uma ngingena ekunqunqeni futhi ngiqhubeka ngibheka, ngicwaninga, noma ngiya emuva naphambili, ngikhuthaza ngobumnene ukuthi ngiyilahle okwamanje.

Ukusetha isibali sikhathi efonini yami. Ngizinika eminye imizuzu eyi-10 yokubheka izinketho ezahlukahlukene, bese ngidinga ukuma.

Ukugcina uwoyela we-lavender esikhwameni sami. Ngikhipha ibhodlela ngiliphunga ngezikhathi lapho ngizwa ukukhathazeka kukhuphuka. Kuyangiphazamisa futhi kuhlanganisa izinzwa zami ngendlela ehlukile.

Ngikhuluma ngedwa, kwesinye isikhathi ngokuzwakalayo. Ngiyabona ukuthi nginovalo futhi ngiyazibuza ukuthi yini enye engingakhetha ukuyenza ukungisiza ngizizwe ngiphephile.

Ukusebenza. Ukuzivocavoca umzimba, ukuhamba kancane, noma ngisho nokuma nje uzelule kungisiza ukuba ngixhumane nomzimba wami futhi kungikhiphe ebunzimeni besikhashana. Ukuba neminye imisebenzi yokusekelayo kuyasiza: ukupheka, ubuciko, ukubuka i-movie, noma ukuhlanza kungangisiza ngikhethe indlela ehlukile.

5. Ungesabi ukucela usizo

Sengiyabona ukuthi ukukhathazeka kuvamile. Eqinisweni, yisifo esivame kakhulu ukugula ngengqondo e-United States. Abanye abaningi kakhulu babhekana nezimpawu zokukhathazeka, noma ngabe abatholakali benenkinga yokukhathazeka. Yize ngingalufaki uphawu entanyeni yami oluthi "INKINGA YOKUKHATHAZEKA," ​​ngiyakhuluma nomndeni, abangani, ngisho nabanye engisebenza nabo ngakho. Angikwazi ukugcizelela ukuthi lokhu kungisize kangakanani. Kungikhombisile ukuthi angingedwa. Ngifunda ekutheni abanye abantu babhekana kanjani nakho, futhi ngiyabasiza ngokwabelana ngokuhlangenwe nakho kwami. Futhi ngizizwa ngikhishwa inyumbazane lapho izinto ziba nzima. Labo abasondelene kakhulu nami bangangisiza ngibone lapho ukukhathazeka kwami ​​kuya kuba namandla, futhi ngenkathi lokho kungelula ukuzwa ngaso sonke isikhathi, ngiyakwazisa. Bengeke bazi ukuthi bangaba khona kanjani kimi uma ngingahlanganyeli.

Ukwazi ukukhathazeka kwami ​​kube yisihluthulelo sokungisiza ngiyivule. Ngangivame ukugqabhuka ngokuziphatha okungikhathazayo futhi ngingahambisani nokuthi umzimba wami usabela kanjani ekucindezelekeni. Yize kube nzima ukubhekana nakho, kucishe kube ukukhululeka ukuqonda ukuthi i-GAD ingithinta kanjani usuku nosuku. Lapho ngiba nokuqwashisa okwengeziwe, kulapho ngithola khona ukuthi ngincishe ngiye e-vortex. Ngaphandle kwalolo lwazi, angikwazanga ukuthola usizo ebengiludinga kwabanye futhi, okubaluleke kakhulu, bengingakwazi ukuthola usizo engiludinga kimi.

U-Amy Marlow uphila nenkinga yokukhathazeka ejwayelekile kanye nokudangala, futhi uyisikhulumi sasobala ne- INational Alliance on Mental Illness. Uhlobo lwalesi sihloko luvele okokuqala kubhulogi yakhe, Okuluhlaza okwesibhakabhaka okuluhlaza okwesibhakabhaka, eyabizwa ngokuthi enye yeHealthline’s amabhulogi amahle kakhulu wokudangala.