Izimpawu Zomzimba Zokukhathazeka: Ngabe Zizwa Kanjani?

-Delile

• Ukukhathazeka akukho ekhanda lakho kuphela
• Ukukhathazeka kuwuthinta kanjani umzimba wakho
• Izimpawu zomzimba zokukhathazeka
• Ingabe ukukhathazeka?
• Ukuthola usizo lokukhathazeka
• Ukuthola Usizo Lokukhathazeka
• Ukwelashwa kwezimpawu zomzimba zokukhathazeka
• Ukuzinakekela Ngokukhathazeka:
• Okubalulekile
• Ukugeleza Kwe-Yoga Kwemizuzu Engu-15 Yokukhathazeka

Ukukhathazeka akukho ekhanda lakho kuphela

Uma unokukhathazeka, ungahle uzizwe ukhathazekile, unovalo, noma wesaba ngemicimbi ejwayelekile. Le mizwa ingacasula futhi kube nzima ukuyilawula. Bangenza futhi impilo yansuku zonke ibe yinselele.

Ukukhathazeka nakho kungadala izimpawu zomzimba. Cabanga ngesikhathi lapho wazizwa ukhathazekile. Mhlawumbe izandla zakho bezijulukile noma imilenze yakho ibinyakaza. Ukushaya kwenhliziyo yakho kungenzeka ukuthi kwehlile. Ungazizwa ugula esiswini sakho.

Kungenzeka ukuthi uxhumanise lezi zimpawu nokwesaba kwakho. Kodwa mhlawumbe wawungaqiniseki ukuthi kungani uzizwa ungaphathekile kahle.

Iningi labantu libhekana nokukhathazeka ngezikhathi ezithile. Ukukhathazeka kungaba kubucayi noma kuphenduke inkinga uma kuhlala isikhathi eside, kubangela ukucindezeleka okukhulu, noma kuphazamise impilo yakho ngezinye izindlela.

Izinhlobo zokukhathazeka zifaka:

• ukuphazamiseka kovalo
• ukukhathazeka ngokweqile (GAD)
• ukukhathazeka ngokwehlukana
• ukukhathazeka komphakathi
• phobias
• ukuphazamiseka okucindezelayo (OCD)

Ezinye izinhlobo zokukhathazeka zinezimpawu ezihlukile eziqondene nokwesaba okuxhumene nokukhathazeka. Ngokuvamile, noma kunjalo, izinkinga zokukhathazeka zabelana ngezimpawu eziningi zomzimba.

Funda ukuze ufunde kabanzi mayelana nezimpawu zomzimba zokukhathazeka nokuthi zingakuthinta kanjani.

Ukukhathazeka kuwuthinta kanjani umzimba wakho

Ukukhathazeka kungaba nezimpawu zomzimba ezithinta impilo nempilo yansuku zonke.

Izimpawu zomzimba zokukhathazeka

• ubuhlungu besisu, isicanucanu, noma inkinga yokugaya ukudla
• ikhanda
• ukuqwasha noma ezinye izinkinga zokulala (ukuvuka kaningi, ngokwesibonelo)
• ubuthakathaka noma ukukhathala
• ukuphefumula okusheshayo noma ukuphefumula okuncane
• ukushaya kwenhliziyo noma ukukhuphuka kwenhliziyo
  
• ukujuluka
• ukuthuthumela noma ukuqhaqhazela
• ukungezwani kwemisipha noma ubuhlungu

Izinhlobo ezithile zokukhathazeka zingaba nezimpawu ezengeziwe zomzimba.

Uma uhlaselwa ukwethuka, unga:

• wesabe ukuthi uzokufa
• unenkinga yokuphefumula noma uzizwe sengathi uyaxinwa
• ube nemizwa yokundikindiki noma yokushoshozela ezingxenyeni zomzimba wakho
• ube nezinhlungu esifubeni
• uzizwe unekhanda elincane, unesiyezi, noma sengathi ungadlula
• uzizwe ushiswe kakhulu noma uneziqatha

Ukukhathazeka, impendulo yomzimba ekucindezelekeni, yindlela umzimba wakho okuxwayisa ngayo ngezinsongo futhi kukusize ulungele ukubhekana nazo. Lokhu kubizwa ngokuthi yimpi yokulwa noma yendiza.

Lapho umzimba wakho uphendula engozini, uphefumula ngokushesha ngoba amaphaphu akho azama ukuhambisa umoya-mpilo omningi emzimbeni wakho uma kungenzeka ubaleke. Lokhu kungakwenza uzizwe sengathi awutholi umoya owenele, okungadala ukukhathazeka noma ukwethuka okuqhubekayo.

Umzimba wakho awudalelwanga ukuba uhlale uqaphile njalo. Ukuba semodini yokulwa noma yokundiza engapheli, engenzeka ngokukhathazeka okungapheli, kungaba nemiphumela emibi futhi emibi emzimbeni wakho.

Imisipha efingqiwe ingakulungiselela ukubaleka engcupheni ngokushesha, kepha imisipha ehlale ishubile ingaholela ebuhlungwini, ekhanda elibuhlungu, nasemigodini.

Ama-hormone adrenalin kanye ne-cortisol anesibopho sokwanda kwenhliziyo nokuphefumula, okungasiza lapho ubhekene nosongo. Kodwa la mahomoni nawo athinta ukugaya noshukela wegazi.

Uma uvame ukucindezelwa noma ukhathazekile, ukukhipha njalo la mahomoni kungaba nemiphumela yezempilo yesikhathi eside. Ukugaya ukudla kwakho kungashintsha ekuphenduleni.

Ingabe ukukhathazeka?

Uma izimpawu zakho zithinta impilo yakho engokomzwelo noma zenza impilo yansuku zonke ibe nzima, kuwumqondo omuhle ukubona udokotela. Umhlinzeki wakho wokunakekelwa okuyinhloko angakhipha izindaba eziphathelene nezokwelapha ezibangela izimpawu ezifanayo.

Uma izimpawu zakho zomzimba zingenayo imbangela yezokwelapha, ungaba nokukhathazeka. Uchwepheshe wezempilo yengqondo angakwazi ukuxilonga ukukhathazeka nezinye izimo zempilo yengqondo.

Ngenkathi kungekho ukuhlolwa kwezokwelapha kokukhathazeka, kukhona amathuluzi okuhlola udokotela wezifo zengqondo, isazi sokusebenza kwengqondo, umelaphi, noma umeluleki angakusebenzisa ukusiza ukuthola ukuthi unenkinga yini.

Isazi sezempilo yengqondo sizokubuza ngazo zonke izimpawu zakho, ngokomzimba nangokomzwelo, ukuthola ukuthi unenkinga yokukhathazeka. Bazophinde bafune ukwazi ukuthi ube nezimpawu zesikhathi esingakanani nokuthi ngabe zikhuphuke kakhulu yini noma zidalwe umcimbi othile.

Kunamaqiniso abalulekile ongawabelana nodokotela wakho:

• Ngabe usebenzisa izidakamizwa noma ezinye izinto?
• Ngabe ubuzilimaza wena noma unemicabango yokuzilimaza wena noma abanye?

Noma yiziphi zalezi zinto zingathinta ukuxilongwa nokwelashwa. Abantu abaningi banokukhathazeka kanye nesinye isimo sempilo yengqondo, njengokucindezeleka. Ukutshela umelaphi wakho ngazo zonke izimpawu zakho kungakusiza ekutholeni ukuxilongwa okunembile kanye nokwelashwa okuwusizo kakhulu.

Ukuthola usizo lokukhathazeka

Ngokusho kwe-Anxiety and Depression Association of America (ADAA), ungaba sengozini enkulu yezinkinga zempilo yomzimba uma unokukhathazeka.

Abantu abadala abangama-989 bathole ukuthi izimpawu zokukhathazeka bezihambisana nezilonda. Ucwaningo olufanayo luye lwathola nokuthi njengoba izimpawu zokukhathazeka nokudangala zikhula, kwaba nokwenzeka ukuthi umuntu abe nakho:

• isifuba somoya
• izinkinga zenhliziyo
• migraines
• izinkinga zokubona
• izinkinga emuva

Ucwaningo luye lwaxhumanisa i-asthma nokukhathazeka. Ukuphakanyiswa kokuthi i-asthma noma ukukhathazeka kungadala noma kuvele kokunye.

Ubuye waphakamisa ukuthi ukukhathazeka kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo, ukwehluleka kwenhliziyo, nokushaywa unhlangothi, yize kungazange kunqunywe ukuthi ukukhathazeka kuyisici esithile sengozi yalezi zimo.

Umuntu wabantu abadala asebekhulile uthole ukuthi ukukhathazeka kuhlotshaniswa nesifo senhliziyo. Ukuba nakho kokubili ukukhathazeka nokudangala kwakuxhunyaniswe nokwanda kwezinkinga zokubona, izinkinga zesisu, nesifuba somoya, phakathi kwezinye izinto.

Ngoba ukukhathazeka kungaba nomthelela omkhulu kangako empilweni, kubalulekile ukuthola usizo. Ukukhathazeka okuncane kungahamba ngokwakho noma ngemuva komcimbi odala ukuthi ukukhathazeka kuphelile, kepha ukukhathazeka okungapheli kuvame ukuphikelela futhi kungahle kube kubi kakhulu.

Uma ungaqiniseki ukuthi ungamthola kanjani umelaphi, ungacela umhlinzeki wakho wokunakekelwa okuyisisekelo ukuthi akudlulisele.

Izinkomba zabelaphi zingakusiza nokuthi uthole owelapha endaweni yangakini. Uma ucabanga ukuthi unokukhathazeka, ungabheka abahlinzeki abagxile ekwelapheni ukukhathazeka.

Ukuthola Usizo Lokukhathazeka

• Iqembu le-ADAA Online Support
  
• Umugqa Wombhalo Wenhlekelele: Thumela umbhalo XHUMELELA ku-741741
  
• SAMHSA: Siza ukuthola ukwelashwa endaweni yangakini
  
• Isiqondisi sokwelashwa se-ADAA

Ukwelashwa kwezimpawu zomzimba zokukhathazeka

Ukwelashwa kokukhathazeka kuncike ekutheni unaziphi izimpawu nokuthi zinzima kangakanani.

Ukwelashwa nemithi yizona zinto ezimbili zokwelapha ezinkulu zokukhathazeka. Uma uhlangabezana nezimpawu zomzimba, ukukhuluma ngemithi noma imishanguzo ethuthukisa ukukhathazeka kwakho kuvame ukuholela ekwenzeni ngcono lezi zimpawu.

Ukwelashwa kokuziphatha kwengqondo (CBT) kungenye yezindlela zokwelashwa ezivame kakhulu futhi ezisebenzayo zokukhathazeka.

Ungathola ukuthi ukwelashwa kukodwa kuyasiza. Kodwa uma izimpawu zakho zingathuthuki, umuthi wokukhathazeka uyindlela ongayixoxa nodokotela wezifo zengqondo.

Ungase futhi uthathe isinyathelo ngokwakho ukubhekana nezimpawu zokukhathazeka.

Ukuzinakekela Ngokukhathazeka:

• Yiba nomdlandla womzimba, uma ukwazi. Ukuzivocavoca umzimba kungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise impilo yomzimba. Uma ungakwazi ukusebenza, zama ukuhlala ngaphandle nsuku zonke. Ucwaningo luya ngokuya lukhombisa ukuthi imvelo ingazuzisa impilo yengqondo.
  
• Gwema utshwala, i-caffeine, ne-nicotine. Noma yikuphi kwalokhu kungenza ukukhathazeka kube kubi kakhulu.
  
• Zama amasu okuphumula. Izithombe eziqondiswayo nokuphefumula okujulile yimikhuba emibili engasiza umzimba wakho uphumule. Ukuzindla ne-yoga nakho kungakuzuzisa. Lezi zindlela zibhekwa njengeziphephile, kepha kungenzeka ukuthi ube nokukhathazeka okwandayo njengomphumela.
  
• Beka ubuthongo phambili. Izinkinga zokulala zivame ukuhambisana nokukhathazeka. Zama ukulala ngangokunokwenzeka. Ukuzizwa uphumule kungakusiza ukubhekana nezimpawu zokukhathazeka. Ukulala ngokwengeziwe kunganciphisa nezimpawu.

Okubalulekile

Ukwesaba okuqhubekayo nokukhathazeka kuyizimpawu zokukhathazeka ezaziwa kahle, kepha ungahle ungazazi izimpawu zomzimba zokukhathazeka. Ungahle ungazi ukuthi uhlangabezana yini nokukhathazeka.

Ukukhathazeka okungalashwa kungaba nemiphumela yesikhathi eside kuzo zonke izindawo zezempilo. Khuluma nodokotela wakho uma izimpawu zakho ziqhubeka noma zikubangela ubunzima emsebenzini noma esikoleni, noma ebudlelwaneni bakho.

Alikho ikhambi lokukhathazeka, kepha ukwelashwa, okuvame ukufaka inhlanganisela yokwelashwa nemithi, kuvame ukusiza kakhulu ekunciphiseni izimpawu.

Ukugeleza Kwe-Yoga Kwemizuzu Engu-15 Yokukhathazeka