Ukuguquka Kwimizimba Yomzimba Wakho Ngethuba Lokuhlaselwa Kwamahlanya?
Ukuba unobandezeleka , usenokuba nolwazi olubizwa ngokuthi " ukuhlaselwa kweentlanzi " kwiimeko zoluntu okanye zentsebenzo.
Nangona utyhafa luvame ukucatshulwa malunga nokuphazamiseka kwengxaki , ukwethuka kunokuba yingxaki kulabo abaneengxaki zokuxhalaba kwabantu (SAD) . Umehluko kukuba ukwethuka kubangelwa uhlobo oluthile lwentlalo okanye yentsebenzo.
Umzekelo
Ngokomzekelo, cingela ukuba kufuneka ukuba unike intetho .
Kwiintsuku kunye neeveki ezizayo kweso siganeko, unokufumana uxhalabhiso olulindelekileyo malunga nokusebenza. Nangona olo xhalaba lungahambi kakuhle, ngokuqhelekileyo alufani nokoyiko kunye neloyiko oluye lwafunyanwa ngexesha lokuhlasela.
Kwixesha elikhokelela entetho yakho, kwaye ngelixesha eliphambi kwabaphulaphuli, unokuvakalelwa ngathi uqala ukulahlekelwa ngumlawuli. Intliziyo yakho iyancipha, izandla zakho ziyagubha, umlomo wakho uyomile kwaye uziva unomona.
Izizathu eziphantsi
Ukuze ufumane ukulawulwa kweempawu zakho zesifo, kunokuba luncedo ukuqonda indlela abaphila ngayo.
Ukuqala kokuqala kwiinkalo zeziganeko kwenzeka kwingqondo yakho. Izithunywa zeMichiza ezibizwa ngokuba yi- neurotransmitters zithumela imiqondiso kwizakhiwo ezahlukeneyo zobuchopho ezichaphazela iinkqubo emzimbeni wakho.
Kwimeko yokoyika, kukholelwa ukuba amanqanaba ama-neurotransmitter norepinephrin kunye ne-serotonin, kunye nezakhiwo zobuchopho ezibizwa ngokuba yi-amygdala kunye ne-hypothalamus, zidlala indima ephambili.
Xa izibonakaliso ziqaliswe kwingqondo, kukho ukuvuselelwa kwenkqubo yentsholongwane, ejongene neempendulo " zokulwa-okanye-zindiza " ozifumanayo ngelixa ubeka intetho yakho.
I-Adrenaline ikhutshwe kwigazi lakho, elibangela ukuvakalelwa kunye neenguqu ezininzi zomzimba, njengokunyuka kwentliziyo, ukuphefumula okufutshane, ukujuluka kunye nesisu.
Isiqalo Sokuqala
Injongo yokuziphendukela kwemvelo yale mpendulo emzimbeni wakho kukukunxusa ukuba ujongane nosongelo olwenyama. Umzimba ulungiselela ukuba usebenze, ulwe, okanye ubalekele imeko ngokuqondisa ukuhamba kwegazi kwiimpawu ezibalulekileyo kunye nokunciphisa ukugonya kwakho.
Ingxaki kukuba akukho nengozi yenyama, kwaye amandla angaphezulu ayingozi kwimeko yakho, kunokuba uncedo.
Inkqubo yoPhulo
Njengoko uphawula iimpawu zokwesaba emzimbeni wakho, unokwenza imeko ibe nzima nakakhulu. Mhlawumbi uthetha nabaphulaphuli kwaye unenkathazo yokubamba umoya wakho.
Ukuxhalabisa kukubangela ukuba uphefumle ngakumbi kwaye uphefumle ngokukhawuleza, kukushiye uziva udidekile uze uphelelwe amandla; umphumo wangempela we-hyperventilation. Ukwesaba iimpawu zakho kubangela umjikelezo onobuhlungu apho ukuxhalabisa kwandisa ixesha lokukhululwa kwe-adrenaline.
Lawulo
Nangona kunzima ukulawula iimvakalelo zakho, impendulo engcono kakhulu ekuhlaseleni ukuphazamiseka kukuvumela ukuba iimvakalelo zize zize zihambe.
Inkqubo yakho ye-nervous emotion iyakudlulisela umzimba wakho kwindawo yokuphumla njengoko i-adrenaline ibuyiswa kwakhona. Impendulo yakho yokwesaba, ngokwengxenye, inokuqikelela ukuba uza kuqhubeka ixesha lokuhlasela.
Kubalulekile, nangona kunjalo, ukufunda indlela yokuhlangabezana nayo kwikamva ukwenzela ukuba ungene ezi ntlobo zeemeko ngaphandle kokwesaba kunye nokwesaba.
Ukuxilongwa
Ukuba utyhafelwa kwiimeko zentlalontle okanye zentsebenzo kwaye ungaboni uchwepheshe wezempilo yengqondo okanye ugqirha wezonyango, kuyacetyiswa ukuba wenze ukuqesha.
Ukufumana uvavanyo olufanelekileyo lweempawu zakho kuyisinyathelo sokuqala ekujongeni ukuxhalaba kweentlalo.
Ukuba ukuxilongwa kwezifo zengxakini yentlalo (SAD), kunikezelwa unyango, njengamachiza okanye unyango oluthile lokuziphatha (CBT) oluya kunceda ukulawula iimpawu zakho.
Imithombo:
UBoeree G. Inkqubo yesifo senzwa.
Bourne EJ. Ixhala kunye nencwadi yokusebenzela. I-Oakland, CA: I-Harbinger entsha; 2005.