Isifo sekhulunyaka esenza kungenzeki ukunaka ngendlela eqaphelayo kukho konke okwenzekayo yisona ukulahlekelwa inkumbulo yokucindezeleka, okuchazwe kabanzi kulesi sihloko.
Ukusebenza ngokweqile kuyimbangela yokulahlekelwa inkumbulo.
Kusho ukuthini ukulahlekelwa inkumbulo yokucindezeleka?
La ukulahlekelwa inkumbulo yokucindezeleka Kuyisifo esivame kakhulu, lapho isimiso somqondo sihluleka ngenxa yokukhathazeka okukhulu, usizi nokukhathazeka. Ungakhohlwa izingxoxo, ama-aphoyintimenti, amagama, okuthile ongakuthenga, ukhohlwe okuthile okulindile, ngisho nento ebaluleke kakhulu ongayenza.
Kwesinye isikhathi iqala ngokungakhumbuli izimo lapho inganikwa khona ukubaluleka okukhulu, ize ifike ezingeni lokuqala ukukhohlwa okubaluleke kakhulu, okuthinta ngqo ukuziphatha komuntu.
Inkumbulo imele ingcebo enkulu okumelwe yaziswe ngokunakekela okukhethekile nangobuhlakani; noma kunjalo, kungenzeka ukuthi kwenzeke ngesikhathi esihle kakhulu sokuphila futhi inkumbulo iyadingeka futhi ingahluleka.
Lokhu akusho ukuthi uphambi kokuwohloka komqondo, kodwa kungase kube umphumela wokucindezeleka okungapheli nendlela ukukhathazeka okuqhubekayo ngayo ngokuhamba kwesikhathi, okuphazamisa umsebenzi wobuchopho, kuthinte inkumbulo ngokuqondile.
Ubuchopho buzwela kakhulu endleleni yokuphila ongase ube nayo kanye nendlela osingatha ngayo izinkathazo zansuku zonke, izinkathazo nezingcindezi.
Mfundi othandekayo, sikumema ukuthi ulandele futhi ufunde indatshana yethu ku ukulawula kwengqondo futhi uzokwazi ukufunda okwengeziwe mayelana nezimbangela ezahlukene zokulahlekelwa inkumbulo.
Ngokwesayensi, ukulahlekelwa inkumbulo yokucindezeleka
Ubuchopho buzwela kakhulu endleleni yokuphila yomuntu kanye nendlela obukwazi ngayo ukusingatha izinkathazo kanye nokungezwani kwemizwa okuba nsuku zonke. Njengoba lesi sigqi sokuyaluza esaziwa ngokuthi ingcindezi, imbangela ikala ukulahleka kwenkumbulo; nakuba ingelashelwa ukululama kwayo.
Akufanele uzibe okungenzeka ukuthi kwenzakalani, ukuze ugweme noma yisiphi isifo esifana ne-Alzheimer's noma ukuwohloka komqondo kanye ne-neurodegenerative. Ucwaningo oluningi luye lwaqinisekisa ukuthi i-cortisol, i-steroid noma i-glucocorticoid adrenaline ekhishwa ngokuphendula izimo ezicindezelayo, ingabangela ukulahlekelwa inkumbulo.
Lapho i-cortisol inyuka esikhathini esithile ngaphezu kwamanani ayo avamile, ayibhekiseli kunoma iyiphi ingozi; ukwanda okuncane kule adrenaline ngesikhathi esithile, kwandisa udwendwe lwezinkumbulo ezintsha.
Okuthusayo yilapho ukukhululwa kwenzeka ngokungaguquki futhi ngaphezu kwamasonto noma izinyanga. Kuyoba ngaleso sikhathi lapho kuyoba khona ukungqubuzana ukuze kukhunjulwe ubufakazi futhi kubuyiselwe obunye osebuvele busebenza.
Izimpawu zokulahlekelwa inkumbulo yokucindezeleka
Okwamanje lapho uqala ukuzwa izimpawu ezihlukile kokujwayelekile ekuphileni kwansuku zonke, kuyadingeka ukunaka; Ukulahlekelwa inkumbulo okubangelwa ukucindezeleka kungaziveza ngezindlela ezahlukene:
ukweqiwa okulula
Lolu hlobo lokukhohlwa lwenzeka usuku nosuku futhi ekuqaleni akudingekile ukuba lubaluleke kakhulu. Okusho ukuthi, uma ungakhumbuli ukuthi ushiye kuphi okhiye bakho, noma ungakhumbuli ukuthi ubekaphi umakhalekhukhwini wakho, ukhohlwe ukuthi wawuhlele ukuthenga ini, awukhumbuli ukuthi i-TV control ikuphi, phakathi kokunye. imininingwane eminingi evame ukukhohlwa.
Ukweqiwa okuyinkimbinkimbi
Kulokhu, lapho bekhohlwa amagama ezidalwa ezaziwayo nemizila esetshenziselwa ukuvakashela njalo, noma izinombolo zocingo noma ukhiye wekhadi lasebhange elisetshenziswa njalo, phakathi kwabanye.
Ukweqiwa okubucayi kakhulu noma okunzima kakhulu
Lolu hlobo lokukhohlwa ukulahlekelwa inkumbulo ngenxa yokucindezeleka ukucindezeleka okushesha kakhulu noma okungapheli, okungukuthi, kungenzeka ngemva kwesigameko esibuhlungu.
Yisikhathi lapho indawo eyodwa noma eziningana zempilo evamile zithinteka noma zilinyazwa yizimo zokungakhumbuli ukuthi ungabhala kanjani igama lakho, ukhohlwe ngokuphelele izimo empilweni yakho, ungakhumbuli ukuthi uneminyaka emingaki, phakathi kwabanye abaningi.
izici nezimbangela
Isikhathi esiphezulu sokusheshisa esilandelwa ngokuhamba kwesikhathi noma ukucindezeleka okungapheli kukwazi ukubangela ukuntula amandla okwenza ukunakekelwa ngendlela efanele ezilingweni zendawo esizithola sikuyo.
Ukuze ukhubaze ulwazi futhi ubambe ngekhanda, umuntu kufanele aqaphele futhi abekwe endaweni eyodwa; ukuze ubuchopho bukwazi ukuhlanganisa ngokugcwele ulwazi nokuluqoqa enkumbulweni. Uma lezi zinqubo zingasebenzi kahle, kuzoba nzima ukukhumbula ulwazi.
Okwamanje lapho unokukhathazeka okukhulu, ukuba khona kokwesaba okungenangqondo noma ukuba khona kokuthatheka, ungase ulimaze inqubo yokuqinisa, ukugcina kanye nokuhlenga ulwazi enkumbulweni.
Izimbangela
Izimbangela ezihlobene lapho ukulahlekelwa inkumbulo yengcindezi kungase kuphakame khona zingabalwa ngezansi:
izehlakalo ezibuhlungu
Lawa macala alokhu eqoshwe enkumbulweni futhi isigameko esifanayo silawuleka ukuthi size simela emqondweni ngokuphindaphindiwe kuze kufike ezingeni lokulahla noma ukuvimba izinkumbulo ezingahlangene nokwenzekile. Isikhathi esibucayi kakhulu, singaholela ku-post-traumatic stress disorder noma i-PTSD.
phila ukhathazeke kakhulu
Okwamanje lapho ungenaso isineke kakhulu, imicabango yakho kanye nezindlela zokunaka zivame ukuba endaweni eyodwa endaweni efanayo. Ngokufanayo, kunzima ukucubungula uphenyo kanye nezisusa ezivela endaweni yangaphandle.
I-Generalized Anxiety Disorder noma i-GAD
Lokhu kuphazamiseka kwenzeka ngesikhathi umuntu esesimweni sobuhlungu nezinzwa okungenani izinyanga eziyisi-6.
Iziphazamiso zokwethuka noma ukuhlaselwa kokukhathazeka
Inkumbulo iyathinteka lapho umuntu ebhekana nalokhu kuhlasela okunamandla okuhlukahlukene okubuhlungu.
Iziyaluyalu zokuphoqeleka ngokuqaphela noma i-OCD
Abantu abahlushwa yilolu hlobo lwe-OCD bafuna ukwenza amasiko abangakwazi ukuwagwema; nokho, benza sengathi izizwa inokuthula noma iphephile. Ngakho-ke, ukuzinikela kwakho kugxile ngokuphelele kulezi zinkumbulo.
Yini okufanele uyenze?
Isikhathi lapho unomuzwa wokuthi ulahlekelwa inkumbulo noma inkumbulo ezinyangeni zamuva nokuthi akuvamile, kuyadingeka ukuvakashela uchwepheshe emkhakheni. Ezimweni eziningi lokhu kungenxa yokungadli kahle, ukuncipha kwevithamini D noma i-B12.
Ngendlela efanayo, ukuphazamiseka okufana ne-hypothyroidism nakho kungasungula lezi zinguquko zengqondo. Ngakho-ke, ukuze ugweme ukukhathazeka, kuhle ukulawula ngochwepheshe abakhethekile.
Izixazululo zokugwema ukulahlekelwa inkumbulo ngenxa yengcindezi
Ngezifundo ezihlukahlukene, kuye kwaziwa ukuthi ungabhekana kanjani nobunzima obuhlukene noma izinkinga okungenzeka ukuthi ziyahlupheka, kuyadingeka ukuguqula imiphumela ebangelwa ukucindezeleka.
Umkhuba wamasu ahlukene uvumela futhi uvimbele ukuhlukumezeka kwenkumbulo okungenzeka okuqondiswa yisici sokucindezeleka. Phakathi kwamakhono ahlukene okunqoba ukulahlekelwa inkumbulo ngenxa yalesi sici, okulandelayo kunconywa:
Phenya ezinye izinhlobo zemidiya ngenkinga efanayo
Kumele uqaphele ukuthi umzimba usabela kanjani ebunzimeni: ukuqina kwemisipha, ukungezwani kwentamo, umhlane, umhlathi, ukushaya kwenhliziyo okusheshayo, nokunye ukusabela okuhlukile kokujwayelekile.
Ukucindezeleka akulawulwa ngokunganaki leyo mithombo eqeda ukuthula; imayelana nokubhekana nalezi zimo ezisabisayo ubuso nobuso, ukubeka izinto ezibalulekile kuqala, ukuxazulula, ukulawula iqiniso lomuntu siqu.
Njengoba ezinye izindlela zokukwazi ukuyeka zihlukaniswa, izinga lokucindezeleka lizoncishiswa kakhulu njengoba lingeke libonakale njengento ephazamisayo ngaphandle kwesixazululo futhi akukho lutho olungacatshangwa.
Jabulela imvelo
Okungenani kanye ngesonto kuyadingeka ukugijima noma ukuphazamiseka emvelweni, ukwazi ukuzilalela ngezidingo zakho nezifiso zakho.
ukuhlangana nabangani
Kuyadingeka ukwabelana nabangane nomndeni izikhathi ezimbalwa, okungenani, ukuze ukwazi ukuhleka uze uhleke, ujabulele futhi ukhumbule.
Ukuzivocavoca
Indlela yokulinganisa umzimba ezingeni lamahomoni futhi uhlehlise ubuthi ngokwemvelo, ukuzivocavoca nokuphumula umzimba ngokusebenzisa imidlalo. Ukuhamba nsuku zonke kuvumela ukuzivocavoca kwengqondo okudingekayo ukunciphisa ukucindezeleka.
Amasu okuphumula nokuphefumula
Imikhuba efana nokucabangela ifaneleka kakhulu ekwelapheni ukucindezeleka. Ngaphezu kwalokho, izifundo zesayensi eziholwa nguDkt. Philippe R. Goldin, waseNyuvesi yaseCalifornia, ziye zafakazela ukusebenza kahle kwalolu hlelo. Ukusebenzisa amasu ahlukahlukene okuphefumula kuvumela umoya-mpilo owanele wobuchopho.
Ukudla okunempilo
Gcina ukudla okulinganiselayo, okuhlanganisa izakhi ezinhle kakhulu zamavithamini ebuchosheni; njengemifino emisha, i-oatmeal, amanzi amaningi, izithelo, ama-chamomile, ama-valerian teas, zonke izithako ze-magnesium ezisiza ukuvikela ubuchopho emiphumeleni emibi yokucindezeleka.
Ukuzivocavoca umzimba kanye nenkumbulo
Njengamanje kunamaphrojekthi okuhlola okusebenza kwengqondo alawula ukusiza ukunquma isimo sengqondo nokusithuthukisa ngokusebenzisa izivivinyo ezijabulisa ubuchopho ezindaweni lapho kukhona ubuthakathaka obuthile.
I-CogniFit ingenye yesofthiwe ethembeke kakhulu futhi esetshenziswa ngobungcweti yokugqugquzela ingqondo nokulinganisa.
Mfundi othandekayo, ngenhlonipho siphakamisa isihloko sethu ukuqeqeshwa kwengqondo futhi uzofunda mayelana nezinzuzo zesu.
Phumula amahora anconyiwe
Ukulala kuyadingeka futhi ukulala akuyona into engafanele; ngale ndlela inkumbulo ilahla lokho okungalungile futhi ibuyisela emuva. Lapho ulala, ungakhohlwa kancane ngokujaha kosuku ngalunye nezibopho ezikucasulayo; ngokulala ungaba namandla amasha, imibono kanye nezimpumelelo.
