Ubuthongo obaneleyo bungabonakalisa ukuxhalabisa
Ukuba unenkxalabo yokulindela, ukwesaba ixesha elide malunga neemeko eziza kucingwa ukuba uyingozi.
Isimo sempilo yengqondo kaninzi asibonwanga njengesifo esithile, kodwa kunoko uphawu lweengxaki ezithile ezinxulumene nexhala, kuquka ukuphazamiseka kwengxaki, ukuxhalabisa ngokubanzi kunye nokuhlaselwa kwabantu.
Imvakalelo yakho yokuxhalaba inokufikelela kwisiqendu kwiiyure ngaphambi komcimbi osisigxina okanye ukugqibela kwiinyanga ngaphambi kokuba imeko ingenakwenzeka.
Iimpawu zokulindela Ukuxhalabisa
Ukuba uyazi ukuba ngokukhawuleza kufuneka ujamelane nesimo sokwesaba kwakho, unokuhlakulela iimpawu zomzimba nezomzwelo , ezifana:
- ukuxhatshazwa
- iintlungu zesifuba
- izihlunu zesistim
- ukuhluthwa
- kunzima ukugxila
- iimvakalelo
Ukuxhalabisa okulindelekileyo kunokuba ngumlinganiselo ogqithiseleyo wobomi njengoko ucinga iindlela zokuphepha amava. Ingakwazi ukubeka uxinzelelo kubundlelwane bakho bobuqu ngenxa yokuba uphazamisekile kwaye ubonakale uqobo. Unokukufumanisa ukonakalisa amandla akho okusebenza ngokufanelekileyo emsebenzini xa uphazamiseka rhoqo.
Ukufumana Ukwanela Ubuthongo Unokukunceda
Ukufumana inani elaneleyo lokulala kunokunceda ukuxhalabisa ukuxhalabisa, kodwa ukungabi nokwaneleyo kunokuyandisa ingxaki, ngokutsho kwe-UC Berkley neuroscientists.
Oku kungenxa yokuba ukungabikho kokulala kubutha kwimimandla yengqondo yakho , i-amygdala, kunye ne-cortex ene-insular, ehambelana nokuveliswa kwemizwa. Lo ngumjikelo onobungozi kuba abantu abanengxaki yokuxhalaba banokuba neengxaki zokulala kwaye ke ukulahlwa kokulala kubangela ukuba bakhathazeke ngakumbi.
I-Phasic yoyiko kunye nokuxhalabisa
Uloyiko lwe-phasic luhlala ixesha elifutshane kwaye liyasabela kwisongelo esilindelekileyo.
Ukuxhalabisa okulindelekileyo, ngokuchaseneyo, kuthatha ixesha elide kwaye kuyasabela kwisongelo esingalindelekanga. Kwiphononongo epapashwe kwiphepha lokuxhalabisa nokuxhalabisa, izazinzulu zisebenzisa i-teknoloji yokukhangela i-fmRI (fMRI) yokufumanisa i-functional magnetic imaging (fMRI).
Ukuxhalabisa nokuxhamla
Xa unenkxalabo yendiza, uqonda okwangoku kunye noloyiko ngexesha langempela. Uhleli esihlalweni kwinqwelo lenene kwaye ukhathazeka malunga nokutshintsha okanye unokuziva uxhala xa uva ingxolo engaqhelekanga.
Ngokwahlukileyo, ukuba unomdla wokulindela ngeenqwelo ezindizayo, uloyiko lwenqwelo elicingelayo kwaye kwenzeka ntoni xa ufika kwi-plane. Uhlala ekhaya, ucinga enye okanye iintlobo zeentlekele zokuziphendulela.
Ukubetha uxhalaba olulindelekileyo lwendiza yakho elandelayo zama oku okulandelayo:
- Yamkela ukuba ucinga ukuba inqwelo-moya ikhuselekile ngokwaneleyo ukuze wenze ukubhuka kwaye uzixelele ukuba uyeke ukucinga ngako.
- Yamkela into yokuba ithuba lakho lokufumana inqwelo-moya elijongene nenhlekelele lide liphantsi kwepesenti enye, kwaye nokuba uyazi ukuba uvele uyenze.
- Ukurhoxisa yakho imeko. Ngokomzekelo, ukuba ukwesaba ukuphazamiseka okukugcinayo ebusuku, khumbuze ukuba indawo enhle kakhulu ukuba ube yintlanzi isesihlalweni sakho kunye nesibhokhwe sakho.
Imithombo:
> Anwar, Yasmin. UC Berkeley: Ukhulelwe kunye no-Edgy? Ubuthongo bokulala bukhuthaza ukuxhalabisa (2013). http://news.berkeley.edu/2013/06/25/anticipate-the-worst/.
Ukuxhalabisa UK: Ukuxhalabisa. > https://www.anxietyuk.org.uk/osi-nkonzo/anxiety-information/anxiety-disorders/anticipation-anxietyety/.
Bunn, Tom. I-Psychology namhlanje: Ukulindela ukuxhalabisa kunye nokucima (2014). > https://www.psychologytoday.com/blog/conquer-fear-flying/201408/anticipatory-anxiety-and-reframing-0.
Munsteerkotter, et al. Ukuxinezeleka kunye nokuxhalabisa: Ingqayi okanye akukho Isigulana? I-Neural Correlates yoxhaswa kunye noPhasic kwi-Spider Phobia (2015).