Amathiphu Ezindlela Zokulawula Ingcindezi!

Sonke sibhekana noshintsho noma inselele futhi ingcindezi iyindlela evamile futhi enempilo, kodwa kufanele sibe nayo amasu okulawula ukucindezeleka lokho kusivumela ukuthi silawule lokhu kusabela futhi ngaleyo ndlela kungathinti impilo yethu.

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Yazi amasu ahlukene ukuze ugweme lokhu kusabela

Yiziphi izindlela zokulawula ukucindezeleka?

Zingamasu asetshenziselwa ukuhlola indlela abenza ngayo lapho bebhekene nezimo ezicindezelayo, okusiza ukubhekana nezenzo ezingenampilo ezikhiqizwa lapho sisethula ngamasu avumela ukuthi sibone ngeso lengqondo isisombululo senkinga noma ukungqubuzana okwethulwa, endaweni ezolile futhi enempilo.

Ngesinye isikhathi ezimpilweni zethu, sonke siye sazizwa sicindezelekile ngenxa yokusabela esimweni somuntu siqu noma somsebenzi esingakwazanga ukusixazulula noma ukusixazulula ngaleso sikhathi, lokhu, uma kungalawulwa ngesikhathi kwenzeka, abantu abaningi abathintekayo kangangokuthi abakwazi ukuqhubeka nemisebenzi yabo yansuku zonke ngokujwayelekile.

Kukho konke okungenhla, kubalulekile ukwazi ukuthi ukucindezeleka kuyingozi kakhulu empilweni yengqondo nengokwenyama, kudala izinkinga ezifana nomfutho wegazi ophakeme, ukuntula isisu, ikhanda elibuhlungu, ukukhathazeka, ukucindezeleka, njll. Ngakho-ke, kubalulekile ukwazi amasu okulawula ukucindezeleka ukuphatha ngempumelelo kanye nokugwema lezi zinkinga.

Lezi zindlela zikuvumela ukuthi ubhekane nokucindezeleka okukhiqizwa nsuku zonke, ukusiza ukulawula umuzwa wokungahlaliseki ngokungabi nezimpendulo ezisheshayo zokuthi ungabhekana kanjani nesimo noma ukungqubuzana.

Okokuqala, sifuna ukukunikeza imiqondo ethile eyisisekelo mayelana nalokhu kusabela okuvamile nokunempilo kushintsho oluthile noma inselele esikholelwa ukuthi ngeke sikwazi ukuyisingatha, kodwa uma ingelashwa ngesikhathi, ingaba isifo futhi ngenxa yalokho ibangele imiphumela emibi empilweni yethu.

I-WHO ichaza ingcindezi ngokuthi “Isethi yokusabela komzimba elungiselela into ephilayo isenzo. Ngenxa yalesi sizathu, kubhekwa njengokusabela okungokwemvelo kunoma yiluphi ushintsho ezimpilweni zethu, noma kunjalo, kunezinye izingxenye okufanele sizicabangele:

  • I-Eustress: Ukwenziwa kusebenze komzimba womuntu okudingekayo ukuze kufinyelelwe esiphethweni esiyimpumelelo sesimo esithile esiyinkimbinkimbi. Kuyaziwa nangokuthi ingcindezi eyakhayo.
  • Ukucindezeleka: Ziyimiphumela ekhiqizwa yisimo eseqile esidlula ukulawulwa komuntu, okubangela ukucasuka nokukhathazeka ngokungazi ukuthi singasilawula kanjani isimo esishiwo. Futhi kuthiwa yi-negative stress.

Izinhlobo zokuxineka

Kunezinhlobo ezintathu zokucindezeleka ezingathinta ukuphila kwethu kwansuku zonke futhi kungenzeka ezimeni ezahlukene:

  1. I-Acute Stress: Iwuhlobo lwakudala lokucindezeleka kubantu, lukhiqizwa izibopho ezihlukene zesikhathi esiseduze esedlule kanye nezimo noma izimo zesikhathi esizayo okungenzeka kakhulu. Ingasingathwa ngokuphelele uma inikezwa ngemithamo emincane, ngoba ikusiza ukuthi uzisebenze futhi uxazulule izimo ezivela ngokuphumelelayo, kodwa lapho ukwanda, umuzwa wokukhathala ukhiqizwa emzimbeni.
  2. I-Episodic acute stress: Lolu hlobo lokucindezeleka luzibonakalisa lapho kunokukhathazeka okungapheli, ngoba kwenza abantu babone inhlekelele njengokungathi iseduze kakhulu futhi iseduze, okungukuthi, balindele ukuthi konke kuzohamba kabi kakhulu esimweni ngasinye esivezwayo.
  3. Okungapheli: Kwenzeka isikhathi eside futhi kuqeda ingcindezi, ngoba ihlasela labo abahlushwa yikho ngaso sonke isikhathi.

Izimbangela zokucindezeleka

Kunezimbangela eziningi zokucindezeleka kubantu, kodwa zingabonakala ngezindlela ezimbili:

  • I-Exogenous: Imvelo, imisindo ecasulayo, izinguquko ezingeni lokushisa nokudla, njll.
  • I-Endogenous: Ikhiqizwe ngumzimba, njengokukhungatheka, ukukhathazeka nokugcwala kwemizwelo. Ukucabanga ngezimo noma izehlakalo ezingadala ingcindezi lapho izikhathi eziningi zingenjalo.

Isizukulwane sokucindezeleka emsebenzini

  • Umsebenzi odala imizamo emikhulu kanye nobunzima obuphezulu.
  • Imisebenzi enesibopho esikhulu somuntu oyedwa.
  • Ukushoda kokuqalisa kanye nekhono lokusungula.
  • Ukwenza izinqumo eziyinkimbinkimbi.
  • Izinguquko ezisheshayo zobuchwepheshe ezingeke zisingathwe kahle.
  • Ukungadalwa kohlelo lwempilo yomsebenzi.
  • Izinsongo zomsebenzi.

izimpawu zokucindezeleka

  1. Ezingeni le-cognitive-subjective: Isizukulwane sokukhathazeka, ukungazethembi, ubunzima ekwenzeni izinqumo, ukwesaba okungaziwa, imicabango engemihle ngathi kanye nendlela esiziphatha ngayo kwabanye, ukwesaba ukungazi ukuthi siwabonise kanjani amakhono ethu, ukwesaba ukulahlekelwa ukuzithiba, ubunzima bokugxila kanye nokucabanga.
  2. Izinga lePhysiological: Ukujuluka kakhulu, ukuqina kwemisipha, ukushaya kwenhliziyo, ukundindizela, ukushaya kwenhliziyo okusheshayo, ukungakhululeki kwesisu nesisu, ukuphefumula kanzima, ukungakhiqizi amathe, ikhanda elibuhlungu njalo, isiyezi, njll.
  3. motor: Ukubhema kakhulu, ukudla noma ukuphuza utshwala, ukuthuthumela, ukunyakaza okungenanjongo, ukungingiza, ukulangazelela ukukhala okungalawuleki, ukukhubazeka.

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Ukulawula ingcindezi

Ukuze sibe nengqondo nomzimba onempilo, kumelwe sibhekane ngokuphumelelayo nokucindezeleka esichayeka kukho nsuku zonke. Ngosizo lwe amasu okulawula ukucindezeleka singakwazi ukulwa nokusabela okunikezwa umzimba kunoma yisiphi isimo sokucindezeleka.

Isidalwa ngasinye sihlukile, ngakho-ke, basabela ngendlela ehluke kakhulu komunye nomunye kunoma yisiphi isimo, abanye banokusabela ngokomzimba, ngokomzwelo, kwengqondo kanye nokuziphatha njengoba sichazile ezigabeni ezedlule.

Futhi, uma bengazi ukuthi bangabhekana kanjani nakho, bangabangela ukubonakaliswa kwemitholampilo okuhlukahlukene futhi bangaba amahlalakhona futhi baholele ekukhathaleni kwengqondo. Nazi ezinye izindlela okufanele sizijwayeze ukuze siphumelele ekucindezelekeni.

Zijwayeze ukuzivocavoca umzimba

Ukugcina isimo esihle kakhulu somzimba kuhle kakhulu ekuvimbeleni ukucindezeleka, ngakho-ke kuyadingeka ukuzivocavoca njalo ukuze ukwandise ukumelana komzimba womuntu, ukulwa nemiphumela yokucindezeleka, ukusiza ukuphumula kangcono nokuphazamisa ingqondo ezinkingeni.

Noma yikuphi ukuvivinya umzimba kuhlanganisa umzimba futhi kusize ukuthuthukisa amandla omzimba womuntu ngamunye futhi ngaleyo ndlela kube nezimo ezinhle kakhulu zokulwa nokucindezeleka, okwandisa imisebenzi yenhliziyo, ukuphefumula kanye ne-metabolic.

Phakathi kokuzivocavoca umzimba esincoma ukuthi ukwenze ukuze ube nengqondo enempilo futhi ungagxili ezinkingeni yilezi: i-yoga ngazo zonke izinhlobo zayo, ukuzilolonga ama-pilates, ukufunda ukusebenzisa i-reiki, ukuzivocavoca umzimba nengqondo, ukuphefumula kanye nokwenza umfutho ophakeme. ukuvivinya umzimba okufana ne-cardiovascular, lifting weight, swimming, athletics, phakathi kokunye.

Uma usuthole umsebenzi, ngikumema ukuthi uvakashele isixhumanisi esilandelayo ukuze wazi Isihlahla sezinqumo, ukuhlela kangcono kakhulu izenzo zakho mayelana nempilo yakho noma inkampani ngendlela evamile noma ethile.

Ukudla okulinganiselayo

UDoug Larson uthe:Ubude besikhathi sokuphila bebunganyuka ngokwedlulele uma imifino inuka kamnandi njengobhekeni." KANYELokhu kusho ukuthi uma sihlakulela imikhuba emihle yokudla esisiza ukuba sifinyelele isimo somsoco esanele, singavimbela imiphumela ebangelwa ukucindezeleka.

Isibonelo sokudla okunempilo esingakubalula ukudla kwaseMedithera, njengoba kuhilela amavithamini amaningana asiza ukugcina ukulinganisela okunempilo ekudleni kwethu.Lokhu kudla kuhilela amafutha omnqumo njengesisekelo sawo, esinikeza inani elikhulu lama-acids. amafutha, izithelo, okusanhlamvu, inhlanzi kanye nenyama engenamafutha nakho kukhona.

Ukungazweli okuhleliwe

Kuyisu elivumela ukuphatha izenzo ezihlobene nokukhathazeka noma ukwesaba ezikhiqizwa ezimweni ezihlukahlukene eziyingozi kubantu, okuhlanganisa ukuzijwayeza ukunethezeka okuqhubekayo Jacobson. Lapho umuntu eqeqeshelwa ukwenza uchungechunge lwezivivinyo zokufinyeza-ukuphumula komzimba, okuvumela ukwazi isimo sokushuba kwengxenye ethile yomzimba futhi ngaleyo ndlela akwazi ukuphumula lapho kushuba khona futhi.

inoculation yokucindezeleka

Le nqubo isebenza ingxenye yengqondo neyokuziphatha, lapho ukwenza kwayo kufana nalena esikubonise yona ephuzwini eledlule. Kulesi simo, ngokusebenzisa amasu okuphefumula nokuphumula, asetshenziselwa ukukhulula ukucindezeleka okukhiqizwa yinoma yisiphi isimo sokucindezeleka esivezwayo, lapho umuntu enza khona uhlu lapho izimo zokucindezeleka okukhulu zivela khona.

imikhuba yokuphumula ngokomzimba

Ukwenza izivivinyo zokuphumula kunikeza ukuxhumana okuqondile phakathi komzimba nengqondo, okusiza ukuba nokulinganisela kanye nokulinganisela phakathi kokungezwani okungokwengqondo nomzimba.

Lokhu kusho ukuthi awukwazi ukukhululeka ngokomzimba ngenkathi uhlushwa ukucindezeleka ngokomzwelo. Ngakho-ke, lezi zinqubo zisiza abantu ukuba bafunde ukunciphisa noma ngisho nokuqeda ukungezwani okungokomzwelo ngokukhululeka ngokomzimba, ngisho nalapho isimo esibangela ukucindezeleka sisekhona.

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ukulawula umoya

Ukwenza umkhuba wokuphefumula okulawulwa nsuku zonke kusiza umzimba womuntu ukuba uhlale unendlela eyanele yokuphefumula, ukuze kuthi lapho kwenzeka isimo esicindezelayo, umuntu ulawula ngokuzenzakalelayo ukuphefumula kwakhe futhi ngaleyo ndlela asingathe ngendlela efanele isimo esivezwayo.

Kufanele sikhumbule ukuthi izimo ezenza ukucindezeleka kubangela ukusheshisa ukuphefumula, okuthinta amandla okusebenza kwamaphaphu, okukhiqiza ukuntuleka komoya-mpilo ebuchosheni kanye nokwanda kokungezwani komzimba jikelele.

Kodwa ukulawula ukuphefumula ngokuqaphela, ngisho noma singenazo izimo ezicindezelayo, kusisiza ukuba senze ukuphefumula kuzenzekele lapho kwenzeka.

Ukuzindla noma ukuphumula kwengqondo

Ukuzindla kuwumsebenzi owenziwayo ukuze ulawule ingqondo nomzimba, ohlanganisa umuntu ogxilisa isithakazelo sakhe kokuthile ngokomzimba noma kwezwi, ibinzana noma umoya ofanayo ukuze kwehliswe noma yimuphi umcabango ube mncane kakhulu. noma umuzwa obangela ukuphazamiseka. noma abangele ukungezwani.

Lo mkhuba usiza ekunciphiseni ukucindezeleka nokukhathazeka, njengoba uveza umuzwa wokuphila kahle kwengqondo futhi usize ingqondo izole emicabangweni eminingi, kungaba emihle noma engemihle.

Kuzuzisa kakhulu umzimba ngoba kuthuthukisa ukulinganisela ngokomzwelo, kusiza ukufeza isimo sokuqaphela okuphelele nokuthula, ukubhekana nanoma yisiphi isimo esivelayo.

I-Biofeedback

I-Biofeedback ingenye ye amasu okulawula ukucindezeleka efuna ukuyilawula esicini sokuphila, okushiya umhlanganyeli ukuthi abe nokulawula kwakhe phezu kwezenzo ezithile nemicimbi yebhayoloji.

Okungukuthi, ukuqeqeshwa ngokuzithandela kuhlanganisa ukufundisa umuntu, ngokuzindla, izinqubo ezithile zezinto eziphilayo, ukumnika ulwazi oluhlukile olumsiza ukuba alawule lezi zinqubo, bese emqeqesha ekulawuleni ngokuzithandela izimo ezivamile ezivelayo.

Amasu okulawula ingcindezi nokuzithiba

Le nqubo ihlanganisa ukuqinisekisa ukuthi umuntu angakwazi ukulawula ukuziphatha kwakhe ngokuqeqeshwa ekhonweni lakhe lokwazi ukusingatha izimo ezihlukene ezimphelezela, kokubili ezimweni zangaphambilini nasekuziphatheni kwakhe ezimweni ezishiwo.

Ukwazi ukuphatha lezi zinqubo kusisiza ukuba sibe nokulawula ukuziphatha kwethu okukhiqizwa ezimweni zokucindezeleka, hhayi kuphela kulezo ezidale izinkinga, kodwa futhi sikwazi ukulindela ukuziphatha okungaba yizinkinga.

Ukusekelwa komphakathi

Ukuba nobudlelwane obuhle bezenhlalakahle nabantu abanengqondo enhle kanye nekhono lokuxazulula izingxabano ngendlela enempilo kusiza ukuba nokuzivumelanisa kangcono nokuhlanganiswa empeleni.

Ngakho-ke, kufanele uhlale uthintana nabantu abakusiza ukuthi ubhekane nezinkinga ngendlela ekhaliphile nenesineke, lapho ukwazi ukwabelana khona ngezingxabano futhi mhlawumbe wenze ubone ukuthi izinkinga azinzima njengoba ingqondo ifuna ukukholelwa.

Ukuphazamiseka kanye namahlaya amahle

Umthombo wokuzijabulisa okunempilo nokuhlakulela amahlaya kuyisinyathelo esihle kakhulu sokugwema izimo ezinjengalezi noma ukuziqeda uma ziye zavela.

Ukuba nesimo sengqondo esihle ngempilo kusisiza ukuba sibone izinto ngemibono ehlukene, okungaba nomthelela ekutholeni izixazululo ezingxabanweni ezingaba khona ezibangelwa ukucindezeleka.

Enye indlela yokuphazamisa ukuhamba njalo ntambama ukuya ezindaweni ezahlukene, ukuhlangana nabangane, ukudlala ezemidlalo, ukuya kumamuvi noma ithiyetha, njll.

Amasu Okuqonda

wakhe amasu okulawula ukucindezeleka esetshenziswa ukuguqula indlela yokucabanga yabantu, okungukuthi, ihlela kabusha imicabango engalungile noma engemihle ngokuphathelene nezimo ezihlukahlukene eziphakamayo kumuntu ukuze izisekele, ngaphezu kokuhlela kabusha le micabango.

Amasu okulawula ingcindezi nokuxazulula izinkinga

Inkinga ikhiqizwa lapho isisombululo esisebenzayo singatholakali esimweni esithile. Uma uhluleka njalo ukuthola isisombululo senkinga ethile, kuba ukungakhululeki okungapheli, okudala isimo sokucindezeleka, ukukhiqiza ukukhathazeka kanye nomuzwa wokungabi namandla ngokungakwazi ukuthola isisombululo, okwenza kube nzima ukuthola izixazululo ezintsha.

Ngalezi zindlela zokuxazulula izinkinga, sizama ukusiza abantu banqume ukuthi yiziphi izimpendulo ezifanele kunoma yisiphi isimo esiqhamukayo, esihlanganisa:

  • Ukuhlonzwa kwesimo senkinga ngendlela ecacile, enembayo futhi emfushane.
  • Ukuhlaziywa kwezixazululo ezingase zibe khona zenkinga ngokwemibono ehlukahlukene.
  • Ukuhlolwa kokuhlaziywa kwezindlela ezihlukile zesixazululo ukukhetha evuma kakhulu.
  • Ukwenziwa kwezinyathelo zokuxazulula inkinga
  • Ukuthola imiphumela lapho kwenziwa izinyathelo zesixazululo esikhethiwe.

Ukuqeqeshwa Ngokuziqinisa

Ngale ndlela, ukuzethemba kuyathuthukiswa futhi kungenzeka ukugwema noma yikuphi ukusabela esimweni salolu hlobo.

Le nqubo ihlanganisa ukugxilisa umuntu ukuba abe umuntu oqinisekayo, lapho ikhono lakhe lokuxhumana phambi kwabanye mayelana nokwenza imizwelo yabo, izifiso nezidingo zabo zaziwe ngendlela ecacile nenembayo, ngaleyo ndlela kugwenywe ukungezwani kunoma yisiphi isimo.

Umgomo uwukufeza izinhloso ezihlongozwayo kuyilapho uhlonipha amanye amaphuzu abantu abaseduze naye.

amandla omthandazo

Kuzo zonke izimpilo zethu kumele sibhekane nezimo ezehlukene zokucindezeleka, ezidala ukuhlupheka, ukudangala, ukungazethembi futhi kwezinye izimo sivame ukulahlekelwa ukuthula ngokungakwazi ukuthola isisombululo esisheshayo nesiphephile ezinkingeni zethu.
Kodwa njengamaKristu kufanele sifunde ukufuna umthandazo njengesiphephelo, ngoba ngale ndlela sicacisa imicabango yethu futhi siqinisekile ukuthi sizothola amathuluzi afanele okuthola isisombululo kunoma yikuphi ukungqubuzana.
Uma ufuna ukwazi umthandazo ukuze uqiniseke ukuthi uzoxazulula noma yikuphi ukungqubuzana okuza kuwe, ngikumema ukuba uvakashele isihloko esilandelayo mayelana nomthandazo onamandla oya kuBaba mayelana Umkhuleko wobunye, lapho uyothola indlela yokukhosela eZwini ukuze ubhekane nanoma ibuphi ubunzima.
Uma sifuna uNkulunkulu (uNkulunkulu okholelwa kuye) singathola ukuzola okudingekayo ukuze sibhekane futhi sixazulule noma yisiphi isimo sokucindezeleka okufanele sibhekane naso, ukuze sigweme noma yimiphi imiphumela empilweni yethu.


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