Umlobi: Randy Alexander
Usuku Lokudalwa: 25 Epreli 2021
Ukuvuselela Usuku: 22 Ujuni 2024
Anonim
Let’s Chop It Up (Episode 27) - Saturday April 17, 2021
Ividiyo: Let’s Chop It Up (Episode 27) - Saturday April 17, 2021

-Delile

Ukuphefumula: Kunezindlela zokwehlisa ukukhathazeka kwakho

Uyazi lowo muzwa wenhliziyo yakho ushaya ngokushesha ngokuphendula isimo esicindezelayo? Noma mhlawumbe, esikhundleni salokho, izintende zezandla ziyajuluka lapho ubhekene nomsebenzi noma umcimbi omkhulu.

Lokho wukukhathazeka - impendulo yemvelo yomzimba wethu ekucindezelekeni.

Uma ungakaziqapheli izimbangela zakho, nazi ezimbalwa ezivamile: usuku lwakho lokuqala emsebenzini omusha, ukuhlangana nomndeni womlingani wakho, noma ukunikeza isethulo phambi kwabantu abaningi. Wonke umuntu unezimbangela ezahlukahlukene, futhi ukuzibona kungenye yezinyathelo ezibaluleke kakhulu ekubhekaneni nasekulawuleni ukuhlaselwa ukukhathazeka.

Ukuhlonza izimbangela zakho kungathatha isikhathi esithile nokuzindla ngokwakho. Okwamanje, kunezinto ongazenza ukuzama ukusiza ukwehlisa noma ukuthulisa ukukhathazeka kwakho ekuthatheni izintambo.

Izindlela ezi-5 ezisheshayo zokubhekana nokukhathazeka

Uma ukukhathazeka kwakho kungavamile futhi kungena endleleni yokugxila kwakho noma yemisebenzi, kukhona amakhambi wemvelo asheshayo angakusiza ukulawula isimo.


Uma ukukhathazeka kwakho kugxile esimweni, njengokukhathazeka ngomcimbi ozayo, ungaqaphela ukuthi izimpawu zihlala isikhathi esifushane futhi zivame ukwehla ngemuva kokwenzeka komcimbi obulindelwe.

Buza indlela yakho yokucabanga

Imicabango engemihle ingagxila engqondweni yakho futhi iphazamise ubunzima besimo. Enye indlela ukuphonsela inselelo ukwesaba kwakho, ubuze ukuthi kuyiqiniso yini, futhi ubone ukuthi ungakubuyisela kuphi ukulawula.

Zijwayeze ukugxila, ukuphefumula okujulile

Zama ukuphefumulela phezulu ukubala okungu-4 bese uphefumulela ngaphandle ukubala okungu-4 imizuzu engama-5 isiyonke. Ngokuhlwa phefumula, uzokwehlisa ukushaya kwenhliziyo yakho okufanele kukusize wehlise umoya.

Inqubo ye-4-7-8 yaziwa futhi ukusiza ukukhathazeka.

Sebenzisa i-aromatherapy

Noma ngabe kusefomini kawoyela, impepho, noma ikhandlela, iphunga elifana ne-lavender, i-chamomile, ne-sandalwood kungaduduza kakhulu.

I-Aromatherapy icatshangwa ukuthi izosiza ukwenza kusebenze ama-receptors athile ebuchosheni bakho, okungenza kube lula ukukhathazeka.

Thatha uhambo lokuhambahamba noma wenze imizuzu engu-15 ye-yoga

Kwesinye isikhathi, indlela engcono kakhulu yokumisa imicabango ekhathazayo ukuhamba kude nesimo. Ukuthatha isikhathi ukugxila emzimbeni wakho hhayi emqondweni wakho kungasiza ekunciphiseni ukukhathazeka kwakho.


Bhala phansi imicabango yakho

Ukubhala phansi okwenza ukuthi ukhathazeke kukususa ekhanda lakho futhi kungenza kungabi namandla kangako.

Lezi zindlela zokuphumula ziwusizo ikakhulukazi kulabo abahlangabezana nokukhathazeka ngezikhathi ezithile. Bangasebenza futhi kahle nomuntu onesifo sokukhathazeka esijwayelekile (GAD) lapho nabo bebophekile!

Kodwa-ke, uma usola ukuthi une-GAD, izindlela zokubhekana nezimo ezisheshayo akufanele kube ukuphela kohlobo lokwelashwa olisebenzisayo. Uzofuna ukuthola amasu wesikhathi eside okusiza ekunciphiseni ubunzima bezimpawu futhi uvimbele nokuthi zenzeke.

Amasu we-6 wesikhathi eside wokubhekana nokukhathazeka

Uma ukukhathazeka kuyingxenye ejwayelekile yempilo yakho, kubalulekile ukuthola amasu okwelashwa ukukusiza ukuthi ukubambe. Kungaba yinhlanganisela yezinto, njengokwelashwa kokukhuluma nokuzindla, noma kungaba nje yindaba yokusika noma yokuxazulula inkinga yakho yokukhathazeka.

Uma ungaqiniseki ukuthi ungaqala kuphi, ngaso sonke isikhathi kuyasiza ukuxoxa ngezinketho nochwepheshe wezempilo yengqondo ongasikisela okuthile owawungakucabangi ngaphambili.


Khomba futhi ufunde ukuphatha izingcipho zakho

Ungazikhomba ngokwakho noma nge-Therapist. Kwesinye isikhathi kungabonakala, njenge-caffeine, ukuphuza utshwala, noma ukubhema. Kwezinye izikhathi zingabonakala kancane.

Izinkinga zesikhathi eside, njengezimo zezezimali noma ezihlobene nomsebenzi, kungathatha isikhathi ukuthola - ingabe usuku lokugcina, umuntu, noma isimo? Lokhu kungathatha ukwesekwa okwengeziwe, ngokwelashwa noma nabangani.

Uma uthola isisusa sakho, kufanele uzame ukunciphisa ukuvezwa kwakho uma ukwazi. Uma ungeke ukwazi ukuyikhawulela - sengathi uma kungenxa yendawo yokusebenza ecindezelayo ongeke ukwazi ukuyishintsha njengamanje - ukusebenzisa ezinye izindlela zokubhekana nakho kungasiza.

Ezinye izimbangela ezijwayelekile:

  • umsebenzi ocindezelayo noma indawo yokusebenza
  • ukushayela noma ukuhamba
  • ufuzo - ukukhathazeka kungagijima emndenini wakho
  • ukuhoxa ezidakamizweni noma emithini ethile
  • imiphumela emibi yemithi ethile
  • ukuhlukumezeka
  • ama-phobias, njenge-agoraphobia (ukwesaba izindawo ezigcwele noma ezivulekile) kanye ne-claustrophobia (ukwesaba izikhala ezincane)
  • ezinye izifo ezingelapheki njengesifo senhliziyo, isifo sikashukela, noma i-asthma
  • ubuhlungu obungapheli
  • ukuba nesinye isifo sengqondo njengokucindezeleka
  • i-caffeine

Yamukela ukwelashwa kokuziphatha kwengqondo (CBT)

I-CBT isiza abantu ukuthi bafunde izindlela ezahlukahlukene zokucabanga nokuphendula ezimeni ezibanga ukukhathazeka. Umelaphi angakusiza ukuthi wakhe izindlela zokushintsha izindlela zokucabanga ezingezinhle nokuziphatha ngaphambi kokuba kuvuke.

Yenza ukuzindla kwansuku zonke noma okujwayelekile

Ngenkathi lokhu kuthatha umkhuba othile ukwenza ngempumelelo, ukuzindla okunengqondo, lapho kwenziwa njalo, ekugcineni kungakusiza uqeqeshe ubuchopho bakho ukukhipha imicabango ekhathazayo lapho ivela.

Uma ukuhlala phansi unganyakazi futhi ukugxila kunzima, zama ukuqala nge-yoga.

Zama izithasiselo noma ushintshe indlela odla ngayo

Ukushintsha indlela odla ngayo noma ukuthatha izithasiselo kuyisu lesikhathi eside. Ucwaningo lubonisa izithasiselo ezithile noma izakhamzimba kungasiza ekunciphiseni ukukhathazeka.

Lokhu kufaka phakathi:

  • ulamula
  • omega-3 okunamafutha acid
  • ashwagandha
  • itiye eliluhlaza
  • impande ye-valerian
  • kava kava
  • ushokoledi omnyama (ngokulinganisela)

Kodwa-ke, kungathatha izinyanga ezintathu ngaphambi kokuba umzimba wakho usebenzise umsoco lawa makhambi nokudla okunikezayo. Uma uthatha eminye imithi, qiniseka ukuthi uxoxa ngamakhambi akho nodokotela wakho.

Gcina umzimba nomqondo wakho uphilile

Ukuvivinya umzimba njalo, ukudla ukudla okunomsoco, ukulala ngokwanele, nokuhlala uxhumekile kubantu abakukhathalelayo kuyizindlela ezinhle zokuqeda izimpawu zokukhathazeka.

Buza udokotela wakho ngemithi

Uma ukukhathazeka kwakho kukhulu ngokwanele ukuthi udokotela wakho wezempilo ekholelwa ukuthi uzozuza emithini yokwelashwa, kunezindlela eziningi okufanele uhambe ngazo, kuya ngezimpawu zakho. Xoxa nodokotela wakho ngokukhathazeka kwakho.

Ngabe ukukhathazeka kwami ​​kuyingozi nini?

Ukuthola ukuthi hlobo luni lokukhathazeka obhekene nalo kungaba yinselelo ngandlela thile ngoba indlela umzimba womuntu osabela ngayo engozini ebonakalayo ingahluka ngokuphelele uma iqhathaniswa nomunye umuntu.

Kungenzeka uzwe ukukhathazeka njengegama lengubo kulowo muzwa ojwayelekile wokukhathazeka, ukwethuka, noma ukungakhululeki. Imvamisa kungumuzwa okhule ngokuphendula umcimbi ozayo onomphumela ongaqinisekile.

Wonke umuntu ubhekana nayo ngasikhathi sinye, ngoba kuyingxenye yempendulo yobuchopho bethu engozini ebonakalayo - noma ngabe leyo ngozi ayiyona yangempela.

Lokho kusho ukuthi kunezikhathi lapho ukukhathazeka kungaba kubi futhi kuphenduke ukuhlaselwa kokukhathazeka okuqale kube nomuzwa wokuthi kuyalawuleka bese kancane kancane kwakha ngaphezu kwamahora ambalwa. (Lokhu kwehlukile kunokwethuka, okungaphandle kokuluhlaza okwesibhakabhaka futhi kuyaphela.)

Izimpawu zokuhlaselwa kokukhathazeka

Lezi ngezinye zezimpawu ezivame kakhulu ezingokwengqondo nezingokomzimba zokukhathazeka:

  • imizwa yengozi, ukwethuka, noma ukwesaba
  • uvalo noma ukungahlaliseki
  • ukushaya kwenhliziyo okusheshayo
  • ukujuluka
  • ukuthuthumela noma ukubanda
  • ukukhathala noma ubuthakathaka
  • izinkinga zamathumbu
  • ubunzima bokugxila
  • i-hyperventilation

Kungenzeka futhi ukuba nokuhlaselwa kokukhathazeka nokwethuka ngasikhathi sinye. Amasu okubhekana ngokushesha ashiwo ngenhla nawo angasiza ngokuhlaselwa ukwethuka.

Amanye amasu anengqondo okubhekana nokuhlaselwa ukwethuka afaka ukugxila entweni, ukuphinda imantra, ukuvala amehlo akho, nokuya endaweni yakho ejabulisayo.

Izimpawu zokuhlaselwa uvalo

  • ukwesaba ukufa
  • uzizwe sengathi wehlulwa ukulawula
  • umuzwa weqembu
  • ukushaya kwenhliziyo
  • ukuphelelwa umoya
  • izinhlungu zesifuba noma ukuqina
  • isicanucanu
  • uzizwa unekhanda elincane noma unesiyezi
  • ukuba ndikindiki noma ukuncinza emaphethelweni akho
  • ukuzwa kushisa noma kubanda

Yini ebangela ukukhathazeka?

Uma uqaphela ukuthi amathiphu asheshayo abengasebenzi, ungahle uthande ukucabanga ukubona uchwepheshe ukuze uthole usizo. Ikakhulukazi uma ukholwa ukuthi une-GAD nokuphazamisa kwayo imisebenzi ejwayelekile futhi kudala izimpawu zomzimba.

Uchwepheshe wezempilo yengqondo angasiza ekwenzeni lula inqubo yokuhlonza izimbangela zakho, ukugcina amasu wesikhathi eside ngokusebenzisa ukwelashwa kokuziphatha, imithi, nokuningi.

Isibonelo, uma ukukhathazeka kwakho kubangelwa ukuhlukumezeka owake wakuthola esikhathini esedlule, kungasiza ukukusebenzisa lokho nomelaphi onelayisense. Ngakolunye uhlangothi, uma i-chemistry yobuchopho ikubeka engcupheni yokukhathazeka okungapheli, kungadingeka ukuthi uhambe nemithi ukuze uyilawule.

Ukukhathazeka kungahlala kuyingxenye yempilo yakho, kepha akufanele kudlule usuku nosuku. Ngisho nezinkinga zokukhathazeka ngokweqile kungelashwa ukuze izimpawu zingabi namandla.

Lapho usuthole ukuthi yikuphi ukwelashwa okukusebenzela kangcono, impilo kufanele ibe mnandi kakhulu futhi ingabi namandla kakhulu.

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