Kungani Kufanele Uyeke Ukuthi Unokukhathazeka Uma Ungenakho Ngempela

-Delile

• 1. Ukukhathazeka kuthinta ubuchopho ngendlela ehlukile kunemizwa.
• 2. Ukukhathazeka akuyona imizwa yesikhashana noma ukusabela.
• 3. Ukukhathazeka kubhekwa njengokuphazamiseka kwengqondo.
• 4. Ukukhathazeka kungaba nemiphumela emibi kakhulu engokomzimba.
• 5. Ukukhathazeka kuvame ukuba ngumshikashika womndeni.
• Ukuthatha
• Buyekeza kwe-

Wonke umuntu unecala lokusebenzisa imishwana ethile eqhutshwa ukukhathazeka ngomphumela omangalisayo: "Ngizoba nokuphazamiseka kwemizwa!" "Lokhu kungihlasela ngokuphelele manje." Kepha lawa magama anamandla okwenza okungaphezu kokucasula abantu-angadala umuntu ohlupheka empeleni.

Ngike ngaba nenkinga yokukhathazeka ejwayelekile isikhathi eside engikukhumbulayo. Kodwa angizange ngikuqonde ngempela noma ngaqala ukufuna usizo kwaze kwaba yilapho ngiqala ukuba novalo lapho ngineminyaka engu-19. Ukwelashwa, imithi, umkhaya nesikhathi konke kuye kwangisiza ukuba ngikwazi ukulawula ukukhathazeka kwami, kodwa ngezinye izikhathi kungishaya kakhulu. . (Okuhlobene: Izinhlelo ze-13 Ezingasiza Ekunciphiseni Ukudangala Nexhala)

Lapho ngiphethwe ukukhathazeka okunzima, ukuzwa usebenzisa amagama athi "ukukhathazeka" noma "ukwethuka" kungizwisa ubuhlungu. Ngifuna kabi ukukutshela ukuthi amazwi akho e-colloquial anencazelo enkulu kakhulu emhlabeni wami. Futhi yingakho ngizizwa nginesibopho sokumemeza: Uma ungahlushwa ukwethuka, yeka ukuthi unakho! Futhi ngicela uyeke ukusebenzisa igama elithi "ukukhathazeka" ukuchaza ukumane uzizwe unovalo noma ucindezelekile. Nakhu okufanele ukwazi uma kukhulunywa ngomehluko phakathi kwemizwa edlulayo yokucindezeleka kanye nohlobo lokukhathazeka izigidi zabantu baseMelika abafana nami ababhekana nazo-nokuthi kungani kufanele ucabange kabili ngaphambi kokuphonsa igama elithi 'i'.

1. Ukukhathazeka kuthinta ubuchopho ngendlela ehlukile kunemizwa.

Ama-hormone i-adrenaline, i-norepinephrine, ne-cortisol, okuvame ukubizwa ngokuthi ama-hormone okucindezeleka, onke adlala indima ohlelweni lwezinzwa oluzwelayo futhi abhekene nemizwa yamandla, ukukhathazeka, ingcindezi noma injabulo. Lapho la mahomoni ekhuphuka, ukuthi umzimba wakho uwabona kanjani futhi uwacubungula kanjani lawo mizwa kwenza umehluko omkhulu phakathi kokwesaba okungajwayelekile nokwethuka okukhulu. Ukukhathazeka kwenzeka engxenyeni yobuchopho ebizwa ngokuthi i-amygdala, okucatshangwa ukuthi kuthinta indlela umzimba wakho owenza ngayo imizwa. Ukuqina kokukhathazeka kuqwashisa ama-neurotransmitters akho ukuthi akhombise ama-hormone ezinzwa ozwelayo ozizwa ukhathazekile, wesaba noma uphazamisekile. Ukusabela komzimba ngaphakathi komzimba wakho kwaziwa njengokusabela kokulwa-noma-ukundiza, lapho ubuchopho buntshontsha ukugeleza kwegazi okuthile ezithweni zangaphakathi, okungabangela umuzwa onamandla, nesiyezi, kanye nomuzwa okhanyayo. (Lo wesifazane Ukhombisa Ngesibindi Ukuthi Kubukeka Kanjani I-Panic Attack.)

2. Ukukhathazeka akuyona imizwa yesikhashana noma ukusabela.

Noma ngabe usuzoya kwinhlolokhono yomsebenzi, ubhekene nokwethuka kwezempilo, noma uhlangabezana nokwehlukana, kunempilo futhi kuyinto ejwayelekile ukuzizwa ukhathazekile. (Sawubona, Iningi Labantu Abalibonile Ngesikhathi Sokhetho.) Kakade, incazelo yokukhathazeka ukusabela komzimba ezimweni ezicindezelayo, eziyingozi, noma ezingajwayelekile futhi kukusiza ukuthi uhlale uqaphile futhi wazi. Kepha kwabanye abantu, izinzwa, ingcindezi, nokukhathazeka kuvamile futhi kunamandla, kuthatha impilo yabo. Ungase ucabange ukuthi ukukhathazeka kuhlala kudlula- "kuzodlula," utshela umngani wakho-okungenzeka ukuthi kungani ukusebenzisela kalula ukuchaza noma yiluphi uhlobo lokwethuka kwesikhashana nolwesimo noma ukucindezeleka. Kepha kubantu abanjengami abanesifo sokukhathazeka, akuyona into engavele isuswe. Ukukhathazeka ngokuthi abasekhweni bakho beza edolobheni akuyona into efanayo nokuba nesifo sokukhathazeka okuxilongwayo. Lolo hlobo lokukhathazeka akuyona imizwa yesikhashana. Kungumshikashika wansuku zonke.

3. Ukukhathazeka kubhekwa njengokuphazamiseka kwengqondo.

Izinkinga zokukhathazeka ziyisifo sengqondo esivame kakhulu e-U.S. Eqinisweni, cishe abantu abadala abayizigidi ezingu-40 e-US bahlushwa ukuphazamiseka okuhlobene nokukhathazeka, kodwa ingxenye eyodwa kuphela kwezintathu efuna ukwelashwa, ngokusho kweNational Institute of Mental Health. Uma uke wacabanga emuva ezikhathini lapho ukwazile ukubhekana nokuhambisa ukukhathazeka okwedlule, kungaba lula ukucabanga ukuthi noma ngubani onenkinga yokukhathazeka akazami nje kanzima - bamane nje "bayiziphazamiso zemizwa" abadinga "Phumula." (Ngemuva kwakho konke, ukujaha ukuzungeza ibhulokhi kuhlala kukusebenzela, akunjalo?) Ukudideka ngomehluko phakathi kwengcindezi ehlukahlukene yensimu nokuphazamiseka kwengqondo kweqiniso, kepha ukusebenzisa amagama afanayo ukuchaza zombili, kuphumela ekwahlulelweni okungafanelekile kanye nokucwaswa.

4. Ukukhathazeka kungaba nemiphumela emibi kakhulu engokomzimba.

Kunezinhlobo eziningana zokuphazamiseka kokukhathazeka, okuhlanganisa ukuphazamiseka kokukhathazeka okujwayelekile, ukuphazamiseka kokukhathazeka, nokukhathazeka komphakathi (ngezinye izikhathi okubizwa ngokuthi "i-social phobia"). Ezinye izinkinga zempilo yengqondo, njengokucindezeleka, zingase zenzeke kanye nokuphazamiseka kokukhathazeka, futhi. Labo abathintekile bangaba nenkinga yokulala, ukugxilisa ingqondo, noma ngisho nokushiya indlu yabo. Kungazizwa kungenangqondo, kukhungathekise, futhi kungalingani ngokuphelele kulesi simo ngisho nakumuntu obhekene naso. Ukungasho, le mizwa yokudabuka, ukukhathazeka, ukwethuka, noma ukwesaba kwesinye isikhathi ingavela ndawo ngaphandle kwesizathu esiqondile noma isimo. (Lezi Zeluleko Ezingcono Zokulala Zingasiza Ukuvimbela Ukukhathazeka Ebusuku.)

Ngemuva kokuhlaselwa ukwethuka, ngizoba nesifuba esibuhlungu izinsuku ngenxa yokuqina kwemisipha okuqhubekayo, kepha ezinye izimpawu zomzimba ezinjengokuthuthumela, ikhanda elibuhlungu, nesicanucanu nakho kungenzeka. Uhudo, ukuqunjelwa, ukuqunjelwa nokuqunjelwa, noma ngisho nokukhula kwesifo samathumbu esibuhlungu, kungenzeka ngenxa yokuphendula okuqhubekayo kokulwa noma indiza kanye nengcindezi ebeka uhlelo lwakho lokugaya ukudla. Ukukhathazeka okungapheli kungaholela ekulimaleni kwezinso nezomthambo wegazi ngenxa yama-spikes angajwayelekile kushukela wegazi.

5. Ukukhathazeka kuvame ukuba ngumshikashika womndeni.

Ukuba novalo ngesimo akusona izakhi zofuzo, kodwa ukuphazamiseka kokukhathazeka kungaba. Abaphenyi bathole ukuthi ukuphazamiseka kokukhathazeka kusebenza emindenini futhi kunesisekelo semvelo esifana ne-allergies noma isifo sikashukela. Kwakunjalo kimi: Umama wami kanye wakhe umama unenkinga yokukhathazeka, kanjalo nodadewethu. Lokhu kufakwa kwezakhi zofuzo kungavela zisencane, izici ezithile zokukhathazeka ezixhunyaniswe nezinkinga zokwethuka ziyabonakala ezinganeni ezineminyaka engu-8 ubudala, ngokusho kocwaningo olushicilelwe ku Ijenali Yezinkinga Zokukhathazeka. (Inothi eseceleni: Lokhu Kuvivinywa Okuyinqaba Kungabikezela Ukukhathazeka Nokucindezeleka Ngaphambi Kokuba Uthole Izimpawu.)

Ukuthatha

Kunemibono eminingi eyiphutha mayelana nesifo sengqondo, futhi ukusebenzisa amagama anjengokuthi "ukucindezeleka," "ukuhlaselwa ukwesaba," kanye "nokukhathazeka" ngokukhululekile akusizi. Kwenza kube nzima ngabantu ukwenza ngempela qonda ukuthi kunjani ukuphila nesifo sengqondo. Kepha abantu badinga ukwazi ukuthi ukukhathazeka akufani nokudlula, ukwethuka kwesimo. Ukuzwela ukuthi kungenzeka lokho noma ubani kungenzeka ukuthi ulwa nenkinga yezempilo yengqondo, futhi ukukhetha amagama akho ngokucophelela, kungasiza ekuvimbeleni abantu abanezinkinga zempilo yengqondo ukuthi bazizwe bengaqondakali futhi bekhishwa inyumbazane.

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