Ungakunqoba Kanjani Ukukhathazeka Kwakho Kohambo

-Delile

• Izimpawu zokukhathazeka
• Yini ebangela ukukhathazeka ngokuhamba?
• Amathiphu okusiza ukunqoba ukukhathazeka ngokuhamba
• Thola izimbangela zakho
• Hlela izimo ezithile
• Hlela imithwalo yemfanelo ekhaya ngenkathi ungekho
• Letha iziphazamiso eziningi
• Prakthiza ukuphumula
• Ukuhamba nabangani
• Cabanga ngemithi
• Thola okuhle ekuhambeni
• Kutholakala kanjani ukukhathazeka?
• Ukuthatha

Ukwesaba ukuvakashela indawo entsha, engajwayelekile nokucindezeleka kwezinhlelo zokuhamba kungaholela kulokho ngezinye izikhathi okubizwa ngokuthi ukukhathazeka kokuhamba.

Yize kungesona isimo sempilo yengqondo esitholwe ngokusemthethweni, kubantu abathile, ukukhathazeka ngokuhamba kungaba kubi kakhulu, kubenze bangayi eholidini noma bajabulele noma isiphi isici sokuhamba.

Funda ezinye zezimpawu ezijwayelekile nezimbangela zokukhathazeka ngokuhamba, kanye namathiphu nokwelashwa ukukusiza ukunqobe.

Izimpawu zokukhathazeka

Ngenkathi izimpawu zokukhathazeka zihlukile kuwo wonke umuntu, uma ukukhathazeka kwakho kuhlobene nokuhamba, lapho uhamba noma ucabanga ngokuhamba ungahle uhlangabezane nakho:

• ukushaya kwenhliziyo okusheshayo, ubuhlungu besifuba, noma ukuphefumula kanzima
• isicanucanu noma isifo sohudo
• ukungahlaliseki nokuphazamiseka
• kunciphise ukugxila noma inkinga yokugxila
• unenkinga yokulala noma ukuqwasha

Uma lezi zimpawu ziba nzima ngokwanele, zingadala ukwethuka.

Ngesikhathi sokuhlaselwa ukwethuka, kujwayelekile ukuzwa inhliziyo egijimayo, ukujuluka nokuqhaqhazela. Ungazizwa udidekile, unesiyezi, futhi ubuthakathaka. Abanye abantu bazizwa benqanyuliwe emizimbeni yabo noma endaweni esikuyo, noma emqondweni wengozi ezayo.

Yini ebangela ukukhathazeka ngokuhamba?

Ukuhlangana okungalungile nokuhamba kungakhula kusuka kokuhlangenwe nakho okuhlukahlukene. Kokunye ukuhlola, kwabantu ababekade babe sengozini enkulu yemoto baba nokukhathazeka kohambo.

Ukuhlaselwa uvalo ngenkathi usendaweni engajwayelekile nakho kungaholela ekukhathazekeni ngokuhamba. Ukuzwa nje mayelana nokuhlangenwe nakho okungahambi kahle kohambo, njengokuphahlazeka kwendiza noma izifo zakwamanye amazwe, kungenza ukukhathazeka kubanye abantu.

Izinkinga zokukhathazeka nazo zingadalwa yizinto ezinobungozi begazi. bathole izixhumanisi eziqinile zofuzo zokuthuthukisa ukukhathazeka ebudaleni obudala nangaphezulu. Babuye bathola ukuthi i-neuroimaging ingathola izinguquko ezindaweni ezithile zobuchopho kubantu abanezinkinga zokukhathazeka.

Amathiphu okusiza ukunqoba ukukhathazeka ngokuhamba

Uma ukukhathazeka kokuhamba kuthinta kabi impilo yakho, lawa macebiso angakusiza ubhekane nakho.

Ukusebenza nomelaphi noma umeluleki kungakusiza ufunde amakhambi okusiza ukubhekana nokukhathazeka futhi uthole ukuthi yini okukusebenzela kangcono.

Thola izimbangela zakho

Izimbangela zokukhathazeka yizinto eziholela ekwandeni kwezimpawu zakho zokukhathazeka.

Lezi zimbangela zingacaciswa ekuhambeni, njengokuhlela uhambo noma ukugibela indiza. Zingahlanganisa namathonya angaphandle afana noshukela ophansi wegazi, i-caffeine, noma ukucindezeleka.

I-Psychotherapy, inketho yokwelashwa kokukhathazeka, ingakusiza ukuthi ubone izimbangela zakho futhi usebenze ngazo ngaphambi kokuhamba.

Hlela izimo ezithile

Ukukhathazeka ngaphambi kokuhamba kuvame ukubangelwa isici sohambo “kuthiwani uma” Yize kungekho noyedwa ongahlelela zonke izimo ezingaba zimbi kakhulu, kungenzeka ukuthi ube nohlelo lwempi lokunye okuvame kakhulu, okufana nalokhu:

• Kuthiwani uma ngiphelelwa yimali? Ngingahlala ngithinta isihlobo noma umngane. Ngingaletha ikhadi lesikweletu lezimo eziphuthumayo.
• Kuthiwani uma ngilahleka? Ngingagcina imephu yephepha noma incwadi yomhlahlandlela nefoni yami nami.
• Kuthiwani uma ngigula ngisekuhambeni? Ngingathenga umshuwalense wezempilo wokuhamba ngaphambi kokuthi ngihambe noma ngiqiniseke ukuthi umshwalense wami uzongimboza. Izinqubomgomo eziningi zomshuwalense zifaka ukufinyelela kuhlu lwabahlinzeki bezempilo ezindaweni ezahlukahlukene zezwe noma zomhlaba.

Ngokulungiselela izimo ezifana nalezi ngaphambi kwesikhathi, uzobona ukuthi izinkinga eziningi zinesixazululo, noma ngabe usohambweni.

Hlela imithwalo yemfanelo ekhaya ngenkathi ungekho

Kwabanye abantu, umcabango wokushiya ikhaya ubangela ukukhathazeka. Ukushiya indlu, izingane, noma izilwane ezifuywayo zodwa kungadala ukukhathazeka okukhulu. Kodwa-ke, njengokuhlelela uhambo lwakho kusengaphambili, ukuhlela ukungabikho ekhaya kungasiza ekudambiseni lokho kukhathazeka.

Qasha umhleli wendlu noma ucele umngane omethembayo ukuthi azohlala endaweni yakho azokusiza ekunakekeleni izindaba zakho ngenkathi ungekho. Umhleli omuhle uzokunikeza izibuyekezo ezijwayelekile nokuxhumana ngenkathi ungekho endlini yakho, ezinganeni, noma ezifuyweni.

Letha iziphazamiso eziningi

Yimuphi umsebenzi wakho owuthandayo osiza ukunciphisa ukukhathazeka kwakho? Kwabanye abantu, imidlalo yevidiyo nama-movie anikela ngokuphazamiseka kokubuka ukuhambisa isikhathi. Abanye bathola induduzo ngemisebenzi ethule, enjengezincwadi namapuzzle.

Kungakhathaliseki ukuthi yikuphi ukuphazamiseka kwakho, cabanga ukuletha ukuhamba. Iziphazamiso ezijabulisayo zingasiza ukugcina imicabango engemihle futhi zikunikeze okuthile okuhle ongagxila kukho.

Prakthiza ukuphumula

Funda izindlela zokuphumula ngaphambi kokuhamba futhi uzisebenzise ngenkathi usohambweni lwakho. kukhombisa ukuthi ukuzindla ngengqondo kungasiza ekwehliseni kakhulu izimpawu zokukhathazeka.

Ukuphefumula kanzima, ukukhulula imisipha yakho, nokuzinza kwakho konke kungakusiza uphumule futhi ubhekane nokukhathazeka.

Ukuhamba nabangani

Uma unokukhathazeka ngokuhamba wedwa, letha umngane wokuvakasha. Uma ukhetha ukuhamba nomunye umuntu, kunemisebenzi eminingi yozakwethu noma yeqembu ongayijabulela.

Ungazithola uvuleka ngokwengeziwe futhi ube nesifiso sokuzungeza umuntu okhululekile. Ekupheleni kohambo, kungenzeka ukuthi usuzenzele abangane abasha abasha ozohamba nabo.

Cabanga ngemithi

Uma ukwelashwa, ukuhlela kwangaphambili, nokuphazamiseka kunganele ukusiza, umuthi uyindlela. Kunezinhlobo ezimbili zemithi ejwayele ukubekwa ukukhathazeka: i-benzodiazepines kanye ne-anti-depressants.

Ucwaningo luhlanganiswe kusuka ekutholeni ukuthi i-serotonin reuptake inhibitors ekhethiwe (SSRIs) iyasebenza kakhulu ekwelapheni ukukhathazeka isikhathi eside.

Endabeni yokuhlaselwa ukwesaba ngenkathi usohambweni, i-benzodiazepine efana ne-lorazepam inganikeza usizo lwesikhashana, olusheshayo.

Thola okuhle ekuhambeni

Ukuhamba kungumsebenzi odumile - udume kakhulu ukuthi izakhamizi zase-U.S. Zenze uhambo lokuzilibazisa olungaphezu kwezigidigidi eziyi-1.8 ngonyaka ka-2018. Ukuhlola okuhlangenwe nakho okusha, amasiko, kanye nezindawo zokupheka kuyindlela enhle yokwandisa ukubuka kwakho komhlaba.

Ngaphambi kohambo lwakho, kungasiza ukubhala phansi konke okuhle okwethemba ukukuthola ekuhambeni. Gcina lolu hlu nawe njengoba uhamba futhi ubheke kulo ngezikhathi zokukhathazeka.

Kutholakala kanjani ukukhathazeka?

Ukukhathazeka kuba yinkinga enkulu uma kuthinta kabi ikhwalithi yakho yempilo yansuku zonke.

Elinye lamathuluzi okuxilonga avame kakhulu ukusetshenziselwa ukuxilonga ukuphazamiseka kokukhathazeka yi-The Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Ngaphansi kwenqubo ye-DSM-5, ungaba nenkinga yokukhathazeka uma:

• uhlangabezana nokukhathazeka ngokweqile ezinsukwini eziningi, isikhathi eside kunezinyanga eziyisithupha
• okungenani unezimpawu zokukhathazeka ezi-3 noma ezivamile ezinsukwini eziningi, isikhathi esingaphezu kwezinyanga eziyisithupha
• unenkinga yokulawula ukukhathazeka kwakho
• ukukhathazeka kwakho kubangela ukucindezeleka okukhulu futhi kuphazamisa impilo yakho yansuku zonke
• awunazo ezinye izifo zengqondo ezingadala izimpawu zokukhathazeka

Uma uhlangabezana nenombolo ethile yalezi zindlela, udokotela wakho angakuthola ukuthi unesifo sokukhathazeka noma i-phobia, ngokuya ngobukhulu.

Uma ukukhathazeka kokuhamba kuthinta kabi impilo yakho yansuku zonke, sekuyisikhathi sokubona udokotela. Ngokusebenzisa ukwelashwa, imithi, noma inhlanganisela yakho kokubili, ungafunda ukudlula ekukhathazekeni kokuhamba kwakho. Isitholi sosizo se-SAMHSA se-Behavioral Health Treatment Services singakusiza ukuthi uthole uchwepheshe eduze kwakho.

Ukuthatha

Uma unexhala lokuhamba, ungazithola ungakwazi ukubamba iqhaza noma ukujabulele ukuhamba. Ngaphambi kohambo, ukulungiselela okunengqondo kungasiza ukunciphisa imizwa yakho emibi ngokuhamba.

Ngesikhathi sohambo, ukucabanga, iziphazamiso, ngisho nemithi konke kuyizindlela zokunciphisa ukukhathazeka kohambo.

Kokubili ukwelashwa kwengqondo nemithi kuyasebenza ekulawuleni iziyaluyalu eziningi zokukhathazeka nokukhathazeka ngokuhamba. Finyelela kuchwepheshe wezempilo yengqondo ukuze ufunde ukuthi ungakunqoba kanjani ukukhathazeka kwakho kohambo.