Ukukhathazeka Kwezenhlalo

-Delile

• Izimpawu Zokukhathazeka Komphakathi
• Yini Ebangela Ukukhathazeka Komphakathi?
• Ukuhlonza Ukuphazamiseka Kokukhathazeka Komphakathi
• Ukwelashwa Kokukhathazeka Kwezenhlalo
• Ukwelashwa kokuziphatha kwengqondo
• Ukwelashwa kokuveza
• Ukwelashwa kweqembu
• Ukugwema i-caffeine
• Ukuthola ukulala okuningi
• Umbono Wokukhathazeka Komphakathi

Kuyini ukukhathazeka kokukhathazeka komphakathi?

Isifo sokukhathazeka komphakathi, kwesinye isikhathi esibizwa ngokuthi yi-phobia yenhlalo, luhlobo lwesifo sokukhathazeka esibangela ukwesaba ngokweqile ezindaweni zomphakathi. Abantu abanalesi sifo banenkinga yokukhuluma nabantu, ukuhlangana nabantu abasha, nokuhambela imibuthano yokuzijabulisa. Besaba ukwahlulelwa noma ukuhlolisiswa abanye. Bangase baqonde ukuthi ukwesaba kwabo akunangqondo noma akunangqondo, kodwa bazizwe bengenamandla okukuhlula.

Ukukhathazeka komphakathi kuhlukile kunamahloni. Amahloni ngokuvamile ayesikhashana futhi akaphazamisi impilo yomuntu. Ukukhathazeka komphakathi kuyaphikelela futhi kuyaqeda amandla. Kungathinta ikhono lomuntu loku:

• sebenza
• funda isikole
• ukwakha ubudlelwano obuseduze nabantu abangaphandle kwemindeni yabo

Ngokusho kwe-Anxiety and Depression Association of America (ADAA) cishe abantu abadala baseMelika abayizigidi eziyi-15 banenkinga yokukhathazeka komphakathi. Izimpawu zalesi sifo zingaqala eminyakeni yobudala eyi-13.

Izimpawu Zokukhathazeka Komphakathi

Ukuxhumana komphakathi kungadala lezi zimpawu zomzimba ezilandelayo:

• ukufutheka
• isicanucanu
• ukujuluka okweqile
• ukuthuthumela noma ukuqhaqhazela
• kunzima ukukhuluma
• isiyezi noma ikhanda elikhanyayo
• ukushaya kwenhliziyo okusheshayo

Izimpawu zengqondo zingafaka:

• ukukhathazeka kakhulu ngezimo zenhlalo
• ukukhathazeka izinsuku noma amasonto ngaphambi komcimbi
• ukugwema izimo zomphakathi noma ukuzama ukuzihlanganisa ngemuva uma kufanele ube khona
• ukukhathazeka ngokuziphoxa esimweni senhlalo
• ukukhathazeka ngokuthi abanye abantu bazokubona ucindezelekile noma unovalo
• odinga utshwala ukuze abhekane nesimo senhlalo
• ukuphutha esikoleni noma emsebenzini ngenxa yokukhathazeka

Kujwayelekile ukuthi kwesinye isikhathi uzizwe ukhathazekile. Kodwa-ke, lapho unokwesaba komphakathi, uhlala unokwesaba ukwahlulelwa abanye noma ukuhlazeka phambi kwabo. Ungagwema zonke izimo zenhlalo, kufaka phakathi:

• ebuza umbuzo
• izingxoxo zomsebenzi
• ukuthenga
• usebenzisa izindlu zangasese zomphakathi
• ekhuluma nocingo
• ukudla esidlangalaleni

Izimpawu zokukhathazeka komphakathi kungenzeka zingenzeki kuzo zonke izimo. Ungaba nokukhathazeka okulinganiselwe noma okukhethiwe. Isibonelo, izimpawu zingavela kuphela uma udla phambi kwabantu noma ukhuluma nabantu ongabazi. Izimpawu zingenzeka kuzo zonke izilungiselelo zenhlalo uma unecala elibi kakhulu.

Yini Ebangela Ukukhathazeka Komphakathi?

Imbangela ngqo yokwesaba kwabantu ayaziwa. Kodwa-ke, ucwaningo lwamanje lusekela umbono wokuthi kubangelwa inhlanganisela yezici zemvelo kanye nezofuzo. Okuhlangenwe nakho okungekuhle nakho kungaba nomthelela kulesi sifo, kufaka phakathi:

• ukuxhashazwa
• izingxabano zomndeni
• ukuhlukunyezwa ngokocansi

Ukungajwayelekile ngokomzimba njengokungalingani kwe-serotonin kungaba nomthelela kulesi simo. I-Serotonin yikhemikhali ebuchosheni esiza ukulawula isimo. I-amygdala engasebenzi ngokweqile (isakhiwo ebuchosheni esilawula ukusabela kokwesaba nemizwa noma imicabango yokukhathazeka) nakho kungadala lokhu kuphazamiseka.

Izinkinga zokukhathazeka zingasebenza emindenini. Kodwa-ke, abacwaningi abaqiniseki ukuthi ngabe empeleni baxhunyaniswe nezici zofuzo. Isibonelo, ingane ingahle ibe nenkinga yokukhathazeka ngokufunda indlela yokuziphatha komunye wabazali bayo onesifo sokukhathazeka. Izingane nazo zingakhula ukuphazamiseka kokukhathazeka ngenxa yokukhuliswa ezindaweni zokulawula noma zokuvikela ngokweqile.

Ukuhlonza Ukuphazamiseka Kokukhathazeka Komphakathi

Akunakho ukuhlolwa kwezokwelapha ukuhlola ukukhathazeka kokukhathazeka komphakathi. Umhlinzeki wakho wezokunakekelwa kwempilo uzohlonza i-phobia yomphakathi kusuka encazelweni yezimpawu zakho. Bangakwazi futhi ukuxilonga i-phobia yenhlalo ngemuva kokuhlola izindlela ezithile zokuziphatha.

Ngesikhathi sokuqokwa kwakho, umhlinzeki wakho wezokunakekelwa kwempilo uzokucela ukuthi uchaze izimpawu zakho. Bazokucela futhi ukuthi ukhulume ngezimo ezidala izimpawu zakho. Izindlela zokukhathazeka kokukhathazeka komphakathi zifaka:

• ukwesaba okungapheli kwezimo zenhlalo ngenxa yokwesaba ukuthotshiswa noma ukuphoxeka
• ukuzizwa ukhathazekile noma ukwethuka ngaphambi kokuxhumana nomphakathi
• ukubona ukuthi ukwesaba kwakho akunangqondo
• ukukhathazeka okuphazamisa impilo yansuku zonke

Ukwelashwa Kokukhathazeka Kwezenhlalo

Izinhlobo eziningi zokwelashwa ziyatholakala ngenxa yokuphazamiseka kokukhathazeka komphakathi. Imiphumela yokwelashwa yehlukile kumuntu nomuntu. Abanye abantu badinga uhlobo olulodwa kuphela lokwelashwa. Noma kunjalo, ezinye zingadinga okungaphezu kweyodwa. Umhlinzeki wakho wezokunakekelwa kwempilo angakudlulisela kumhlinzeki wezempilo yengqondo ukuze athole ukwelashwa. Kwesinye isikhathi, abahlinzeki bokunakekelwa okuyisisekelo bangaphakamisa imithi yokwelapha izimpawu.

Izinketho zokwelashwa kwesifo sokukhathazeka komphakathi zifaka:

Ukwelashwa kokuziphatha kwengqondo

Lokhu kwelashwa kukusiza ukuthi ufunde ukuthi ungakulawula kanjani ukukhathazeka ngokuphumula nokuphefumula, nokuthi ungayishintsha kanjani imicabango engemihle ngemicabango emihle.

Ukwelashwa kokuveza

Lolu hlobo lwezokwelapha lusiza ukuthi ubhekane nezimo zenhlalo kancane kancane, kunokuzigwema.

Ukwelashwa kweqembu

Lokhu kwelashwa kukusiza ukuthi ufunde amakhono nezenhlalo zokuxhumana nabantu kuzilungiselelo zenhlalo. Ukubamba iqhaza ekwelashweni kweqembu nabanye abanokwesaba okufanayo kungakwenza uzizwe ungaphansi wedwa. Izokunikeza ithuba lokuzijwayeza amakhono akho amasha ngokulingisa indawo ethile.

Ukwelashwa kwasekhaya kufaka:

Ukugwema i-caffeine

Ukudla okufana nekhofi, ushokoledi nesoda kuyizikhuthazi futhi kungakhuphula ukukhathazeka.

Ukuthola ukulala okuningi

Kunconywa ukulala okungenani amahora ayisishiyagalombili ubusuku ngabunye. Ukuntuleka kokulala kungakhuphula ukukhathazeka futhi kubhebhethekise izimpawu zesifo senhlalo.

Umhlinzeki wakho wezokunakekelwa kwempilo angakunikeza imishanguzo elapha ukukhathazeka nokudangala uma isimo sakho singathuthuki ngokwelashwa nangezinguquko zendlela ophila ngayo. Le mithi ayelaphi inkinga yokukhathazeka komphakathi. Kodwa-ke, zingathuthukisa izimpawu zakho futhi zikusize usebenze empilweni yakho yansuku zonke. Kungathatha izinyanga ezintathu ukuthola umuthi ukwenza ngcono izimpawu zakho.

Imithi evunyelwe yi-Food and Drug Administration (FDA) yokwelapha ukuphazamiseka kokukhathazeka komphakathi ifaka iPaxil, iZoloft, ne-Effexor XR. Umhlinzeki wakho wezokunakekelwa kwempilo angakuqala ngomthamo ophansi wemithi futhi akhuphule kancane kadokotela wakho ukugwema imiphumela emibi.

Imiphumela emibi ejwayelekile yale mithi ifaka:

• ukuqwasha (ukungalali)
• ukuzuza kwesisindo
• isisu esibuhlungu
• ukungabi nesifiso sobulili

Khuluma nomhlinzeki wakho wezokunakekelwa kwezempilo ngezinzuzo nezingozi zokunquma ukuthi ikuphi ukwelashwa okulungele wena.

Umbono Wokukhathazeka Komphakathi

Ngokusho kwe-ADAA, cishe amaphesenti angama-36 abantu abanenkinga yezenhlalo abakhulumi nomhlinzeki wezokunakekelwa kwezempilo kuze kube yilapho benezimpawu okungenani zeminyaka eyi-10.

Abantu abane-phobia yomphakathi bangathembela ezidakamizweni nasotshwala ukuze babhekane nokukhathazeka okubangelwa ukuxhumana nomphakathi.Ukushiywa kungalashwa, i-phobia yezenhlalo ingaholela kwezinye izindlela zokuziphatha eziyingozi kakhulu, kufaka phakathi:

• ukusetshenziswa kabi kotshwala nezidakamizwa
• isizungu
• imicabango yokuzibulala

Umbono wokukhathazeka komphakathi muhle ngokwelashwa. Ukwelashwa, ukuguqulwa kwendlela yokuphila, nemithi kungasiza abantu abaningi ukuthi babhekane nokukhathazeka nokusebenza kwabo ezimweni zomphakathi.

Ukwesaba umphakathi akudingeki ukuthi kulawule impilo yakho. Yize kungathatha amasonto noma izinyanga, ukwelashwa kwengqondo kanye / noma imithi kungakusiza ukuthi uqale ukuzizwa uzolile futhi uzethembile kakhulu ezimweni zenhlalo.

Gcina ukwesaba kwakho kulawulwa ngu:

• ukubona izimbangela ezibangela ukuthi uqale ukuzizwa unovalo noma ungalawuleki
• ukuzijwayeza izindlela zokuphumula nokuphefumula
• uthatha imithi yakho njengoba uyalelwe