Ixhala lingabaleka kuSapho

Umxholo

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Ngomsebenzi ophambeneyo wokulindela, ubomi obugqithisileyo kwintlalo, kunye neemposiso ezingaphezulu kwempilo kunokuba sazi ukuba siqhubeka njani (yeyiphi le nto ikhoyo ngoku?) Akumangalisi ukuba namhlanje kuthiwe liXesha loKhathazeka. Kodwa ngaba ubusazi ukuba amanqanaba oxinzelelo lwakho anokusebenza ngakumbi nge-DNA yakho kunomphathi wakho ofuna?

Ngokwe-Anxiety and Depression Association of America, iingxaki zoxinzelelo ziqhutywa kusapho. Uphononongo luka-2014 olupapashwe kwi Psychology yeMolekyuli ifumene ikhonkco phakathi kokuphazamiseka koxinzelelo njenge-OCD kunye nemfuza edluliselwe isuka kubazali bethu, kufana nendlela umbala wamehlo kunye neenwele ogqithisiweyo. Ngoko ke abazali abacinezelekileyo banokuba netyala lokukhuliswa koxinzelelo kunye nokuba mdala.

Kakade ke, ngeendlela ezininzi, uloyiko lwethu luyinto entle. Imvakalelo yenxeba elixineneyo yiyo esigcina sibukhali njengoko silungiselela intetho enkulu. Kuyasikhuthaza ukuba sibaleke ukhuphiswano njengoko siwela umgca wokugqibela we-10K yethu. Kodwa ngengxaki yokuxhalaba, uxinzelelo olusempilweni luphuma ngaphandle komlinganiselo kwaye lube yingxaki enkulu.

Kwaye ukuba unexhala kwimfuza yakho, unokujongana nazo zonke iintlobo zeziphumo ebezingalunganga ezinjengeentloko, iingxaki zokulala, okanye idrive sex drive. Hayi enkosi! Kodwa nokuba unabazali abongezelelekileyo, awunyanzelekanga ukuba ube noxinzelelo ngonaphakade. Nanga amaqhinga amathandathu ukuze uzolile.

1. Jongana noloyiko lwakho. Ezinye iingcali zonyango ziye zafumanisa ukuba esona sixhobo siphambili sokulwa noxinezeleko kukukwazi ukujamelana noloyiko onalo. Ixhala, ubukhulu becala kukungahambelani phakathi kwesoyikiso esibonwayo kunye namandla akho okuqonda ukuwusingatha. Ke ukufunda indlela yokujamelana noloyiko lwakho kwangoko kwaye rhoqo kunokukunceda ujongane. Ngaba woyika iindawo eziphakamileyo? Bhalisela ukunyuka amatye okanye ukuzilolonga ngamatye kwaye uziqhelanise nemingeni yokoyisa.

2. Thatha ixesha lokuphumla. I-ADAA icinga ukuba ithathe indawo yokuphefumla xa ixhala liqala ukuseta. Nokuba kukwenza ixesha lokufumana imibuliso yelanga ntsasa nganye okanye ukunqumama ikhefu lokucamngca elinemizuzu emihlanu xa uqala ukukhathazeka, ukuthatha ixesha lokuyeka, ukuphefumla nokucoca intloko. ingaba mkhulu.

3. Fumana ii-zzz zakho. Isifundo esivela kwiDyunivesithi yaseCalifornia Berkeley sifumanise ukuba ukungakwazi ukulala kuphakamisa uxinzelelo lwakho olulindelekileyo. Xa ingqondo yakho iswele i-zzz ikhohlisa imimandla yengqondo eqhuba imvakalelo ekucingeni ukuba unento ekufuneka uyixhalabele. Ixhala leemfazwe zisemngciphekweni ngakumbi kwesi siphumo, ke qiniseka ukuba ufumana iiyure ezisixhenxe ukuya kwezisixhenxe ubusuku ngabunye.

4.Tame ulawulo lwakho lwangaphakathi olungaqhelekanga. Iindaba ezimnandi: Awukwazi ukulawula yonke into. Ukuxhalaba kuvela xa sizama ukulawula iimeko okanye iziphumo esingenayo nayiphi na impembelelo ngaphezulu. Ke thatha ingcebiso kuElsa noLet. It. Yiya. Ukujolisa kwiziphumo wena unako Ulawulo lunokunceda ukubamba ukunyuka kwe-angst.

5. Bukela ukuba usela ntoni na. Ukuba sele ujongene nesaqhwithi sotywala, into yokugqibela ofuna ukuyenza kukongeza indebe yejoe. I-caffeine eninzi ibonakalisiwe ukuba ibangela i-spike kuxinzelelo kunye noxinzelelo kumanqanaba oxinzelelo olukhulu phakathi kwethu. Ukuba uyasokola ukuhlala uzolile, yigcine ikomityi enye ngosuku.

6. Buza ukuba "uza kuthini ukuba?" Woyika ntoni kanene? Enye yeendlela ezithandwayo zonyango zisebenzisa ukuthintela iimvakalelo ezingalunganga kukuba izigulana zizibuze, "kuthekani ukuba uloyiko lwam olukhulu luyenzeka ngokwenene?" Kunokwenzeka kangakanani oko? Ubuya kuyisingatha njani ukuba ibisenzeka? Ukuzihambela kweyona meko imbi kunokwenza ubunyani bubonakale ngathi bulawuleka ngakumbi.

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