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Ungayithola kanjani i-spike engazelelwe ekukhathazekeni okulawulwayo

Ungayithola kanjani i-spike engazelelwe ekukhathazekeni okulawulwayoImfundo Yezempilo

Ukuthi uhlala ne ukukhathazeka noma uthole i- imicimbi ka-2020 kuthinta imizwa yakho, ukuphatha impilo yakho yengqondo kubaluleke kakhulu kunakuqala. Ukuzwa i-spike engazelelwe ekukhathazekeni kuyinkinga ejwayelekile-leyo etholwa ngabantu abaningi ngokwengeziwe.





UTonya Crombie , Ph.D., umbhali we Yeka Ukukhathazeka Ngengane Yakho Ekhathazekile , ukhomba inhlolovo ekhishwe yi I-American Psychiatric Association lokho kuveza ukuthi ama-62% amaMelika azizwa ekhathazekile kakhulu kunalokho abekwenza ngalesi sikhathi ngonyaka odlule. Lokhu kubonisa ukwanda okukhulu ngaphezu kokuvota kwe-APA eminyakeni emithathu edlule, lapho inani lilinganiselwe phakathi kwama-32% no-39%.



Lapho ubheka izingcindezi ezibalulekile ezilethwe ubhadane lomhlaba wonke, ukungaqiniseki kwezomnotho, izinxushunxushu zomphakathi, ukwahlukana okunamandla kwezepolitiki, nokhetho lomongameli oluphikisanayo, kusho uCrombie, kuyaqondakala ngokuphelele ukuthi kungani abantu abaningi bezizwa bekhathazeke kakhulu kunanini ngaphambili.

Lapha, funda ukuthi yini ebangela ukuqala okungazelelwe kokukhathazeka, nokuthi kungalawulwa kanjani.

Yini ebangela ukuqala kokukhathazeka okungazelelwe?

Ukuqala okungazelelwe kokukhathazeka kungadalwa yinqwaba yezinto — kusuka emcimbini omkhulu, njengokufa emndenini, kuye ekucindezelekeni kwansuku zonke, njengokukhathazeka komsebenzi noma kwesabelomali — kepha kwesinye isikhathi kungabangelwa ukubonakala kungenalutho nhlobo noma izingqinamba thina asazi.



Ubuchopho bethu benzelwe ukuqapha ubungozi futhi busazise lapho kuvela lezi zimpawu, kusho uKarin Kassab, MA, isazi sokusebenza kwengqondo kanye ne-CEO ye Isikhungo Sokweluleka Ngokucacile . Yize ingazizwa njengayo ngezikhathi ezithile, ukukhathazeka akusona isitha sakho. Ingqondo yakho izama ukukugcina uphephile. Cabanga ngokukhathazeka kwakho njengohlelo lwezokuphepha olubucayi kakhulu.

Imizwa engazelelwe yokwethuka nokwesaba kuvame ukubangelwa isisusa esithile sokukhathazeka. Kungaba yingxoxo noma indawo noma iphunga elibangela ukukhathazeka, kusho uSilvi Saxena, i-MSW, i-LSW, umelaphi onelayisense ku Ukukhetha Ukwelashwa . Kungaba ngumphumela wokugxila emicabangweni kokuthile okucindezelayo nokukhathazayo, okuthile okungenaso isixazululo noma ukukhathazeka ngezimo ezimbi kakhulu. Imicimbi emikhulu yokuphila ingadala uchungechunge lokuhlaselwa kokukhathazeka futhi kungaba lula ukungena kuphethini wokucabanga okungekuhle, okwandisa ukukhathazeka. Ngenxa yalokhu, kubalulekile ukuzama ukuqonda okubangela ukukhathazeka kwakho, ukuze uthole izindlela zokukulawula.

Ngabe omunye umuntu angaqala ukukhathazeka ngokuzumayo?

Ngeshwa, ukukhathazeka kungathinta noma ngubani nganoma yisiphi isikhathi, futhi ukuqala kaningi okungazelelwe kungaphazamisa. Izinkinga zokukhathazeka zingenye ye ukukhathazeka kwezempilo yengqondo okubikwe kakhulu , Kuchaza uKassab. Eqinisweni, umuntu oyedwa kwabane uhlangabezana nesifo sokukhathazeka ngesikhathi esithile sempilo yakhe.



Kuyaqapheleka ukuthi ukukhathazeka kungafika kudlule ngokuzumayo, ikakhulukazi uma kuxhunyaniswe nomcimbi noma isimo esinzima. Ukuqala okungazelelwe kokukhathazeka kungenzeka lapho okuthile okucindezela ngokweqile kwenzeka ngokungalindelekile, noma lapho kunezinhlungu zomzimba emzimbeni, ukucindezeleka ngokomzimba, kolunye uhlobo lokucindezeleka kwengqondo okukhulu, kusho uSaxena.

Khonamanjalo, udokotela wezifo zengqondo UJared Heathman , MD, ichaza ukuthi yize ukukhathazeka kungadalwa yizinto ezithile ezicindezelayo, futhi kungahle kube okungahleliwe futhi kukhubaze ngokulinganayo. Kunoma ikuphi, kunezinto ongazenza ukuphatha ukukhathazeka noma ukwethuka lapho kuqala.

Isazi sokusebenza kwengqondo somtholampilo esinelayisense U-Aaron Weiner , Ph.D., uthi, Izipikili zokukhathazeka zisebenza kuhlelo lomzimba 'lokulwa noma lokundiza', ukusabela komzimba okuqinile lapho sicabanga ukuthi sisengozini ngandlela thile. Ngenxa yalokho, singalindela okunye kokulandelayo izimpawu zokuhlaselwa uvalo :



  • Ukushaya kwenhliziyo noma ukushaya kwenhliziyo okushaya ngamandla
  • Ukushisa noma isiyezi
  • Ukujuluka okungachazeki
  • Ukuphelelwa umoya
  • Ukuthuthumela noma ukubopha
  • Uzizwa sengathi wehluleka ukulawula isimo

OKUSHIWO: Ukuhlaselwa kokukhathazeka kuqhathaniswa nokwethuka

Ngingakunciphisa kanjani ukukhathazeka kwami ​​ngokushesha?

Imithi iyindlela yokukhathazeka kwesikhathi eside . Kepha, akuhlali kulungiswa ngokushesha. Imithi yokulwa nokukhathazeka, njenge I-Ativan , I-Klonopin , noma Xanax , ingasebenza ngokushesha — kungakapheli imizuzu noma amahora. Imithi elwa nokudangala, kwesinye isikhathi esetshenziselwa ukwelapha ukukhathazeka, ingathatha amasonto ambalwa ukufinyelela ekusebenzeni okuphezulu. Njengoba uHeathman echaza, Imithi ingathatha isikhathi eside ukusebenza njengoba umuthi kufanele ungeniswe, ugaywe, ugxilwe, bese udluliselwa egazini.



Uma uhlangabezana nokukhathazeka okokuqala noma unenkinga engalindelekile yokukhathazeka, kunezindlela ezithile ongazisebenzisa okwamanje ukusiza ngezimpawu zakho ezikhulayo. Ukukhathazeka okuqala kungazelelwe kulawulwa kahle ngamasu okuphumula, kusho uHeathman, ongasebenza ngokushesha ngemuva kokuqashwa. Amanye amasu okudambisa afaka:

  • Ukuphefumula okujulile: Ukuphefumula okujulile kuyasebenza kakhulu njengoba kusiza ukwehlisa isimiso sezinzwa ezizimele, kuchaza uSaxena. Kukhona ukuphumula okuningi izindlela zokuphefumula ezijulile . Qala ngokuhogela ngamakhala akho, bese uzama ukugcwalisa isisu sakho ngomoya. Ngemuva kwalokho, phefumula ngomlomo wakho, bese uphinda amahlandla amathathu kuye kwayishumi.
  • Ukuzindla: Ukucabangela-ukukhumbula ukuthi isimo sokukhathazeka ngesesikhashana futhi sizodlula. Iya endaweni ekuvumela ukuthi usebenzise zonke izinzwa zakho, lokhu kusiza ukunciphisa izimpawu zokukhathazeka, kusho uSaxena. Kuningi amasu okucabanga lokho kungasiza ukukhathazeka ekulaleleni okuqoshiwe okuqondisiwe kuya kumbala we-mandalas ngenkathi ugxile kumzuzu wamanje.
  • Ukuphumula kwemisipha okuqhubekayo: Uma uzizwa ukhathazekile, kungenzeka ukuthi imisipha yakho iyaqina. Le ndlela ifaka phakathi ukuqina kwemisipha ethile njengoba uphefumulela phezulu, bese uziphumuza njengoba uphefumula ukuze unciphise ukucindezeleka.
  • Amasu wokubuka: Sebenzisa umcabango wakho ukwenza ukuzola. Khetha isithombe esikwenza uzizwe utholile, njengombhede wakho othokomele, noma ibhishi. Bese uyifaka isithombe lapho ukukhathazeka kubamba.
  • Ukuqeqeshwa kwe-Biofeedback: Lokhu kuvame ukufaka egqoke idivayisi ukuthi ngazimbili nohlelo lokusebenza. Iyabona lapho ukuphefumula noma ukushaya kwenhliziyo yakho kuphahla, futhi inikezela izivivinyo zokuphefumula ukusiza ukubambezela emuva emazingeni ajwayelekile.
  • Lalele umculo: Olunye ucwaningo luthole ukuthi ukulalela umculo kunganciphisa amazinga e-cortisol (aka the stress hormone).
  • Ukuzivocavoca umzimba: UKassab uchaza ukuthi ukuzivocavoca njalo nokulinganisela kuyithuluzi elinciphisa ngokushesha ukukhathazeka. Okusho ukuthi, ukuzivocavoca umzimba ngokushesha kunganciphisa imizwa yokukhathazeka ngokushesha.

Zonke lezi zindlela zisebenza ngokushintsha ukugxila kwengqondo yakho, ukuze kudlule izimpawu zokukhathazeka. Esinye sezihluthulelo sokuqeda ukukhathazeka nakho ukubona ukuthi kwenzeka nini futhi ngani. Uma ukwazi ukubona ukuthi iyashibilika, kuchaza uSaxena, ungaziphonsela inselelo wena ngokusebenzisa iphethini efanayo yokucabanga ukuqonda ukuthi kungumuzwa odlulayo.



Yini elandelayo?

Noma ngubani angazizwa ekhathazekile kwesinye isikhathi futhi kubaluleke kakhulu ukubona ukuthi uzizwa ukhathazekile akunjalo Kusho ukuthi kukhona okungahambi kahle ngawe, kusho uCrombie.

Uma ukhathazekile ngokwanda kokukhathazeka, noma ukukhathazeka okungazelelwe, khona-ke kubalulekile ukuxhumana nodokotela wezokwelapha. UHeathman uphakamisa ukuthi ufune ukubonisana lapho ukukhathazeka kwakho kungaxazululi ngokuqhubeka ngokwenziwa kwamasu okuphumula. Umuntu obhekene nokukhathazeka kungenzeka imithi enqunyiwe noma idluliselwe ekwelashweni .



UKassab ubuye akhumbuze iziguli ukuthi ukuhlala ngesikhathi sobhadane lomhlaba kuyacindezela kubantu abaningi, futhi ukukhathazeka okwengeziwe ngalezi zingcindezi kuyindlela ejwayelekile yokusabela esimweni esingajwayelekile. Kodwa-ke, uma izindlela zokuphumula nokuphefumula, ukuzivocavoca kanye nokucabangisisa, kungakusizi ekunciphiseni ukukhathazeka kwakho, kufanele uthintane nodokotela wezokwelapha ozokucebisa ngezinyathelo ezilandelayo zokuphatha lesi simo.

Ukuthola eminye imininingwane ngokufuna usizo noma ukwelashwa noma ukwesekwa kokukhathazeka, vakashela i- Inhlangano kaZwelonke Yezempilo Yengqondo noma ushayele i- Ukusetshenziswa Kwezidakamizwa Nokuphathwa Kwezinsizakalo Zempilo Yengqondo ucingo losizo ku-1-800-662-USIZO. Uma wena noma othandekayo nibhekene nemicabango yokuzibulala noma ukuzilimaza, shayela ucingo Inqubo Kazwelonke Yokuvimbela Ukuzibulala ngo-1-800-273-8255 noma vakashela igumbi eliseduze lezimo eziphuthumayo. Ungesabi ukufuna usizo oluphuthumayo lapho izimpawu zakho zinzima!