Ukuxinezeleka Kungalimaza Ukulala, Yenza Ukunyanzeliswa Nokunyanzelisa Umtshato Wakho
Sonke sinokuxinezeleka, kwinqanaba elithile, ebomini bethu bemihla ngemihla. Ukususela kumsebenzi ukuya kwiishedyuli ezixakekileyo, kubambiswano obubalulekileyo kwiinjongo kunye namaphupha, sinokubaluleka kokuphambili kwaye kuninzi ukuqhubeka ngaphezulu. Kodwa ngelixa inani elincinci lokuxinezeleka liqhelekile, kwaye nokuba nempilo, ukuqhubeka okanye uxinzelelo olunzulu kunokulimaza impilo yakho yengqondo kunye nengqondo.
Iintlobo zoxinzelelo
Ingcinezelo inokuchazwa njengaluphina uhlobo lotshintsho olubangela ukhathazeka ngokomzimba, ngokomzwelo okanye kwengqondo. Nangona kunjalo, akuzona zonke iintlobo zengcinezelo ezinobungozi okanye ezimbi. Kukho iintlobo ezahlukeneyo zoxinzelelo esizihlangabezayo:
- Eustress , uhlobo loxinzelelo olumnandi nolonwabo, kwaye lusenza sibe namandla. Olu luhlobo loxinzelelo oludibanisa ne-surges ye-adrenaline, njengokuba usuka kwi-skiing okanye ugijime ukuhlangabezana nomhla wokugqibela.
- Uxinzelelo olunzulu , uhlobo olutshanje lwexinzelelo olunokuthi lube luhle okanye lube lukhuni ngakumbi. Olu luhlobo loxinzelelo esivame ukuhlangabezana ngalo ngobomi bemihla ngemihla.
- Uxinzelelo olunzima lwe- Episodic , apho uxinzelelo olunzima lubonakala luqhubekile kwaye luba yindlela yokuphila, kudala ubomi obusondeleyo.
- Inkxalabo engapheliyo , uhlobo loxinzelelo olubonakala lusoze lugqiba kwaye aluphepheli, njengengcinezelo yomtshato ombi okanye umsebenzi obangelwa phantsi.
Ukuxinezeleka kunye ne-Flight-or-Flight Response
Ukuxinezeleka kunokubangela impendulo yomzimba kwisicatshulwa okanye ingozi, iMpend-or-Flight impendulo.
Ngethuba lo mpendulo, ama-hormone athile afana ne- adrenalin kunye ne-cortisol akhululwa, ukukhawuleza izinga lokushaya intliziyo, ukunciphisa ukungcola, ukuphuma kwegazi ukuya kumaqela amakhulu ama-muscle, nokutshintsha imisebenzi eminye yemisipha ehlukeneyo, ukunika umzimba amandla amakhulu kunye namandla. Ekuqaleni libizwa ngokuba namandla okwenza ukuba silwe okanye sibaleke xa sibhekene nengozi, ngoku isebenze kwiimeko apho kungekho mpendulo efanelekileyo, njengendlela kwisithuthi okanye ngexesha loxinzelelo emsebenzini.
Xa ukukhangela okusoloko kuphelile, iinkqubo zenzelwe ukubuyela kumsebenzi oqhelekileyo ngempendulo yokuphumula , kodwa kwixesha lethu lokuxinezeleka okungapheliyo , oku kudla okwenzekayo okwenziwe, kubangele umonakalo emzimbeni.
Impembelelo kwimpilo yakho
Xa bejamelene noxinzelelo olungapheliyo kunye nesistim se-nervous autonomic over-activated, abantu baqala ukubona impembelelo embi kwimpilo yabo. Iimpawu zokuqala zincinci, njengezifo eziphezulu zenyameko kunye nokwanda kwamanzi kubanda. Nangona kuninzi ukuxilwa kwengcinezelo engapheliyo, kunjalo, iingxaki zempilo ezinzulu zingakhula. Ezi meko zichaphazelekayo ziquka, kodwa azithethi:
- ukuxinezeleka
- iswekile
- ukulahleka kweenwele
- isifo sentliziyo
- hyperthyroidism
- ukunyanya
- ingxaki yokunyanzela okanye yokukhathazeka
- zesini
- isifo kunye nesifo sezinyo
- zilonda
Imiphumo yoxinzelelo isithintela ngokwemvakalelo, kwaye inyaniso iyabonakala kwaye ihlala inganakwa. Nangona uxinzelelo oluthile lunokuveza iimvakalelo ezinokukhathazeka okanye ukukhathazeka, ukunyamezeleka kwengcinezelo kunokubangela ukutshatyalaliswa, ukuphazamiseka kwengxaki kunye nokudandatheka. Uphononongo loxinzelelo eMelika nge-American Psychological Association lubonisa ukuba ininzi yabantu (malunga nekota-nganye yabaphenduli) baziva ukuba ubunzima babo bunobungozi kwimpilo yabo yomzimba nangokomzwelo kwaye bazive bengenzi ngokwaneleyo ukulawula uxinzelelo .
Nangona uxinzelelo lwexesha elifutshane ludla ngokungekho nangozi, ukunyamezeleka kwengcinezelo kunokuba nefuthe elibi kwimpilo yakho. Ukuba ulwa noxinzelelo kwaye uqala ukubonisa iimpawu zomzimba, qhagamshelana nogqirha wakho ngeendlela zokulawula amanqanaba akho oxinzelelo ngendlela ephilileyo.
Into onokuyenza
Ukuze ugcine uxinzelelo, ingakumbi ukukhathazeka okungapheliyo , ukulimaza impilo yakho, kubalulekile ukuba uqiniseke ukuba umzimba wakho awunaso amazwe amaninzi okuvusa umzimba. Kukho iindlela ezibalulekileyo zokwenza oku:
- Funda Iindlela zokuLungisa iNtlupheko : Ezinye iindlela ziyakwazi ukuvuselela impendulo yomzimba wakho, ukubeka umzimba wakho ngoxolo. Ezi zinto, kubandakanya ukucamngca , i- yoga , ukunyusa ukuphefumula , ukuloba nokubhala imifanekiso emihle , kunokufundwa lula kwaye kuyenziwa xa uxinzelelekile, kukunceda uzive ungcono ngokukhawuleza.
- Ukuthintela uxinzelelo olunzulu : Olunye uxinzelelo olunzima aluphepheki, kodwa ubuninzi bexinzelelo olubuhlungu kunye noxinzelelo olungapheliyo-uxinzelelo olonakalisa impilo yethu - esinokuyiphepha okanye lokunciphisa ukusetyenziswa kwamagcisa, ukulawula ixesha , ubudlelwane kunye nezinye iindlela zokuphila eziphilileyo .
Ukufuna Uncedo lobuNtu
Ngamanye amaxesha uxinzelelo luba lukhulu kangangokuba abantu bafumana iingxaki ezinxulumene noxinzelelo okanye bafuna uncedo lwamachiza, unyango lwamayeza okanye uncedo lweengcali. Ukuba unamaxhala amaninzi okanye iimpawu zokudakumba , zifumanisa ukuba uzibandakanye nezenzo ezingekho emzimbeni okanye ezinyanzelekileyo , okanye unesivakalelo esiqhelekileyo sokuba udinga uncedo, xela ugqirha okanye unonophelo lwezempilo. Kukho uncedo olukhoyo, kwaye unokuba uzive ungcono kwaye ulawulo lokuphila kwakho kungekudala.
Kungakhathaliseki ukuba imeko yakho, ingcinezelo ayimfuneko ukuba ingonakalise impilo yakho. Ukuba ujongene noxinzelelo lwakho ngoku, unokukhawuleza ube endleleni eya empilweni, ubomi obonwabileyo.
> Umthombo:
> Schneiderman, N., Ironson, G., Siegal, S. "Inkxalabo kunye nezeMpilo: Iingqondo, ukuziphatha kunye neendlela eziphilayo." Ukuhlaziywa koNyaka kwe-Psychology Clinic , 607-628, 2005.