Ukuxhaphaza njengeSimboli seNkathazo yokuHlaliswa kweNtlalo
Ukuxubha okanye ukuthuthumela kwezandla okanye ezinye iindawo zomzimba kuyisifo esiqhelekileyo esingasifumanayo njengenxalenye yengxaki yokuxhalabisa abantu (SAD) . Xa ukugungqiswa kwakho kubangelwa kukuxhalaba, kubangelwa impendulo yokulwa okanye ye-flight.
Kungakhathaliseki ukuba unokuziva utyhafile ngethuba eliya kugubungela, kwaye ihlabathi lonke liyakubona indlela oyikhathazayo ngayo-khumbula ukuba abantu abaqapheli ngokwenene njengoko ucinga ukuba bayakwenza.
Imiba Eye Yenza Ukutshatyalaliswa
Iimeko eziqhelekileyo apho unokubona khona izandla zakho okanye ukugubha umzimba kufaka phakathi xa ukhona
- ukuthulula iziselo
- ukuphakamisa isiselo emlonyeni wakho
- ephethe i silverware
- ukusayina isheke
- ukubhala phambi kwabanye
- ukubamba amaphepha ngexesha lokunikela
Yintoni ebangele ukuHlangana
Xa ugubha ngenxa yokuxhalaba, kubangelwa impendulo yokulwa-okanye-ye-flight . Le mpendulo yomzimba kwizinto ezisongelayo kwimo engqongileyo yandisa uqaphele kwaye ilungiselele umzimba wakho ukuzama.
Ngaphandle kokusongela okwenyama, umzimba wakho uvuselelwe ukulwa neengonyama okanye i-tiger, kodwa ngokuthe ngqo ukuba ujamelene nani ungowesihambi okanye ngabaphulaphuli.
Ukuba unesimo esichukumisayo sokuxhalabisa abantu okanye imeko yokusebenza, umzimba wakho uya kukhupha i-hormone epinephrine (eyaziwayo njenge-adrenaline). U-Epinephrine uqondisa igazi kwiimisipha zakho zomzimba. Unokuva nesantya senhliziyo, uxinzelelo lwegazi kunye noshukela wegazi.
I-hormone yesibili, i- norepinephrine , iphinda ikhululwe kwaye ibandakanyeke kwezo zininzi kutshintsho emzimbeni wakho. Xa umzimba wakho uqala ukuphazamisa, kubangelwa yizo zonke iinkqubo zangaphakathi eziyinkimbinkimbi.
Ukuxhatshaza kuhambelana njani nokukhathazeka kweNtlalo
Ukuba ulwa neengxaki zentlalo, usenokuba neengxaki zokugubha phambi kwabanye.
Ngaba wakha unzima ukuphakamisa ingilazi emlonyeni wakho okanye ukubamba amanqaku ngexesha lokuthetha ngaphandle kokugubha? Unokuze uqaphele imilenze yakho igubha okanye imilomo yakho igubha.
Ngokuqhelekileyo ezi zibonakaliso zigcinwa ngumjikelezo wokucinga okubi.
"Hayi, ndiqala ukugubha!" Ucinga.
Cinga ukuba yintoni ebangela ukuba Ukuthungca ngakumbi. Imisipha. Uzama ukulawula ukukhwaza kwakho, ukufihla izandla zakho emva kwezinto zakho zokubuyela emva ukuze uzame ukuzifihla kwabanye.
Ngelishwa, ukulwa nokuxhalaba kwakho kunye nokusebenzisa izicwangciso zokuphepha kuya kwenza ukuba utyhawule ngakumbi. Kodwa ungakhathazeki-zikhona izinto onokuzenza ukuzithoba.
Unyango loKwazisa
Abantu abagubha ngenxa yokuxhalaba banokuphathwa ngamachiza okanye ukuthetha unyango.
Ngezinye iixesha ii -Beta-blockers zisetyenziselwa ukujamelana neemeko eziphazamisayo ezinokukhathazeka, njengentetho okanye imisebenzi. Ezi zonyango ziyakhathaza iimpawu zokuxhalabisa ngokuthintela umphumo we-adrenaline, kodwa ayithethi kwiingxaki zengqondo.
Ukuthetha ngonyango ezinjenge- cognitive-behavioral treatment (CBT) okanye ukwamkelwa kunye nokuzibophelela kwonyango (UMTHETHO) kunokunceda ukutshintsha iipatheni zakho zokucinga ezichaphazela iimpawu zokuxhalabisa abantu.
Qhagamshelana neengcali zempilo yengqondo (okanye ufumane ukuhanjiswa kwigqirha yakho) ukuze ufumane enye yezo zonyango (ukuba ufunyanwe unokuxhalaba), okanye uzame njengendlela yokuzinceda ngokwakho.
Ezinye izizathu zokuShawula
Ukutshatyalaliswa nako kunokubangelwa kwimeko yezokwelapha ezifana nesifo sika-Parkinson okanye sibe nemiphumo ecaleni yamachiza athile. Xa ukugubha kungumphumo weemeko zonyango okanye amayeza, ugqirha uya kugqwesa ikhondo elifanelekileyo lokunyanga.
Indlela Yokujongana Nokutshatyalaliswa
Izinto ezinokubangela ukugubha ngakumbi (kunye nokuba unokuziphepha):
- ukungabikho kokulala
- caffeine
- ishukela ephantsi yegazi (ekungadli ukutya rhoqo)
Isicwangciso esilungileyo ongasisebenzisa ukulawula ukugubha:
- kucamngca
- ukuqhuba rhoqo
- ukulawula uxinzelelo
- ukuvuma ukukhathazeka kwakho
- ukuqhuba ukuphefumula okukhulu
Nangona ungeke ukhululeke ngokupheleleyo, ngokulandela indlela yokuphila equka iindlela ezintle zokulwa noxinzelelo kunye nokugubha isinyathelo sokuqala esihle.
Khumbula-abantu mhlawumbi baqaphele kakhulu kunokuba ucinga. Ukuba ufumana udikima phambi komntu, ungazami ukuyilawula, njengoko oko kuya kwenza ukuba ukugubha ngakumbi. Endaweni yoko, gxila kwenye into kwaye uhambise ingqondo yakho kunye ukuze ingagqityiwe kwisifo somzimba kwaye ihlaselwe ekuhlaselweni kwe-panic.
ILizwi
Wonke umntu uyaxhalaka ngamaxesha onke. Nangona kunjalo, ukuba ufumanisa ukuba ukugubha kwakho kukuba nomphumo ongeyiphumo ekusebenzeni kwakho kwansuku zonke, kubalulekile ukufuna uncedo. Ukutshatyalaliswa okubangelwa yintlupheko yokuxhalaba kwintlalo kungaphathwa ngamachiza okanye unyango.
Imithombo:
IYunivesithi yase-Columbia, Hamba Ucele uAlice. Ukuthuthumela.
Cordingley GE. Ukukhathazeka nokugubha: Ngaba kunjalo into efanayo?
> IiNkonzo zeMpilo zeYunivesithi yaseMichigan. Ukukhathazeka ngokuxhalabisa kunye nokuhlaselwa kweentlungu.
> University of Utah. Iiseli zinxibelelana njani ngexesha lokulwa okanye impendulo yendiza.