UKim Kardashian Uvula Okuphathelene Nokubhekana Nokwesaba Nokukhathazeka

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Ngobusuku bokugcina Ukuhambisana namaKardashians, UKim uvule isifuba ngomzabalazo wakhe onenkinga, ngokusho kweNational Institute of Mental Health, okwamanje ethinta abantu abangaphezu kwamaphesenti ayi-18 baseMelika: ukukhathazeka. Esiqeshini (esaqoshwa ngaphambi wabanjwa inkunzi eParis), uyachaza ukuthi uzizwa ekhathazekile ngezinto ezithile, njengokungena engozini yemoto ngenkathi ushayela ngisho nokushintsha indlela ajwayele ukuya ngayo endaweni ethile ukuze avimbele ingozi. "Ngicabanga ngaso sonke isikhathi, kungihlanyisa," uhlanganyele kulesi siqephu. "Ngifuna ukudlula ukukhathazeka kwami ​​​​ngiphile impilo. Angikaze ngibe nokukhathazeka futhi ngifuna ukubuyisela impilo yami." Noma ngubani oke wakhathazeka ngaphambili, le mizwa ingazwakala ijwayelekile kakhulu. (Uzizwa ukhathazekile? Zama lezi zindlela ezingu-15 ezilula zokunqoba ukukhathazeka kwansuku zonke.)

Ngakho-ke kuvame kangakanani ukuba nokukhathazeka ngento ethile ecishe ibe njengale? Sixoxe nochwepheshe abathile kulo mkhakha (okungekho noyedwa kubo oseke waphatha uKim) ukuze sithole. "Ukukhathazeka kokukhathazeka kuvame kakhulu kubantu abaningi-kuze kufike koyedwa kwabathathu kithi abazoba nenkinga yokukhathazeka esikhathini sethu sokuphila," kusho u-Ash Nadkarni, M.D., ongudokotela wezifo zengqondo ohlangene eBrigham naseWomen Hospital. (Ukukhathazeka kuvame kakhulu kangangokuba owesifazane oyedwa uthathe isinqumo sokwenza umagazini mbumbulu ukuletha ulwazi olulula endabeni ebuyisekayo.) "Okufakwe esigabeni sezinkinga zokukhathazeka zombili izinkinga zokukhathazeka ezijwayelekile, lapho umuntu enokukhathazeka ngokweqile ngemicimbi eminingi , kanye nama-phobias athile, lapho umuntu ekhathazeka ngokweqile noma esaba ngesimo noma into ethile." Kepha ngokusho kukaNadkarni, laba bobabili abahlukani. Ngakho-ke ungaba nokukhathazeka okujwayelekile futhi ube ne-phobia ethile, njengaleyo uKim akhuluma ngayo embukisweni. Lawa ma-phobias ngezinye izikhathi akwenzeki kakhulu noma awanangqondo, futhi uNadkarni uchaza ukuthi "ukucabanga okungenangqondo kungaba yisisekelo senkinga yokukhathazeka ngenxa yendlela ukwesaba okungathonya ngayo imicabango yethu." Uma ucabanga ngakho, ukukhathazeka kungumkhiqizo wokwesaba imiphumela ethile noma izimo ezithile, ngakho-ke lokhu kunengqondo kakhulu.

Lapho uKim ekhuluma ngokushintsha umzila wakhe wokushayela ukuze agweme ukungena engozini, wenza okuthile okuzwakala sengathi kuwuphawu lokukhathazeka. "Lesi ngesinye sezisekelo zokugwema ukukhathazeka," kusho u-Matthew Goldfine, Ph.D., isazi sokusebenza kwengqondo sasemtholampilo eNew York naseNew Jersey. "Uma sesaba ukuthi into embi izokwenzeka, kunengqondo ukuthi singakugwema. Phela, kungani umuntu engazi azibeke engozini?" Yebo, kuyiqiniso lokho. "Kodwa-ke, iqiniso cishe ngaso sonke isikhathi ukuthi amathuba angempela okwenzeka okubi (esimweni sikaKim, ukuthola ingozi) mancane kakhulu kunalokho ukukhathazeka kwethu okusenza sicabange ngakho." Kwesinye isikhathi, abantu baze bashintshe kakhulu izimpilo zabo ukuze bagweme okuthile okubenza bakhathazeke, njengokuhlala ezimweni zomphakathi noma nokushiya amakhaya abo. Ngenkathi ugwema izinto ngezikhathi ezithile akulimazi kakhulu, kungakha ngokuhamba kwesikhathi futhi ekugcineni kuholele kumphumela we-snowball. "Akukhona nje ukuthi lokho kugwema kungasakazekela ezimeni eziningi, kodwa umuntu ngeke akwazi ukubona ukuthi isimo 'siyingozi' kangakanani.Engikutholayo ukuthi lapho senza kakhulu izinto ezisesabisayo, ukukhathazeka okuncane kuyabamba ezimpilweni zethu, "usho kanje.

Ngenhlanhla, ziningi izindlela zokubhekana nokukhathazeka, ikakhulukazi uma kubangelwa ukwesaba okuthile. "Izindaba ezimnandi ukuthi ukukhathazeka kuyelapheka, ngezinhlobo ezahlukahlukene zokwelashwa kwengqondo, imishanguzo, noma inhlanganisela yalokhu okubili," kusho uMarlynn Wei, M.D., udokotela wezifo zengqondo ozinze eNew York City nombhali Umhlahlandlela weHarvard Medical School weYoga, ogxile ekwelapheni ukukhathazeka. Ngokukhethekile, u-Wei ucaphuna ukwelashwa kokuziphatha kwengqondo (CBT) njengohlobo lwe-psychotherapy olusebenza kahle kakhulu ekukhathazekeni. Uyachaza: “Ufunda ukubona izinto ezikubangelayo, ulandelele imicabango yakho, futhi usize ekulungiseni kabusha indlela osabela ngayo kanye nokucabanga okungalungile ukuze unciphise ukukhathazeka. Enye inketho enhle, ngokusho kuka-Wei, ukwelashwa kwengqondo, okuhlanganisa i-yoga (Bheka: I-7 Chill Yoga Ibeka Ukunciphisa Ukukhathazeka), ukuzindla, namasu okuphefumula. Yiqiniso, imithi iyindlela ephumelelayo yokwelapha.

Uma ulwa nokukhathazeka kwanoma yiluphi uhlobo, okuhlanganisa ukwesaba okuthile okukwenza uzizwe ushaqekile, bonke ochwepheshe bethu bayavuma ukuthi uma sekuqala ukuphazamisa ukuphila kwakho kwansuku zonke, kufanele uhlole udokotela noma umelaphi. "Ezinye izibonelo zezimpawu zokuthi kungakuhle ukubona udokotela noma umeluleki ngokukhathazeka kwakho ukuthi ngabe ukukhathazeka kwakho kukugcina ebusuku, uma ugwema abantu noma imicimbi ofuna ukuyibona, noma uma uhlangabezana kaningi ukwethuka, "kusho uWei. Ngamanye amazwi, uma uzwa sengathi ukukhathazeka kwakho kungena endleleni yokuphila kwakho ngokugcwele ngendlela oyifunayo - kungaba emsebenzini, esikoleni, empilweni yakho siqu, noma ebuhlotsheni bakho - khona-ke kufanelekile ukukubona. ukuthi udokotela noma umelaphi angasiza kanjani."

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