Iziphumo zokuxhalaba emzimbeni

Umxholo

• Ushwankathelo
• Iziphumo zoxinzelelo emzimbeni
• Ingxaki yoxinzelelo ngokubanzi (GAD)
• Ukuphazamiseka koxinzelelo kwezentlalo
• Ingxaki yoxinzelelo lwasemva koxinzelelo (PTSD)
• Ukuphazamiseka okungafunekiyo (OCD)
• IPhobias
• Ukuphazamiseka kovalo
• Inkqubo ye-nervous central
• Inkqubo yentliziyo
• Inkqubo yokuhambisa kunye nokugaya ukutya
• Inkqubo yomzimba
• Inkqubo yokuphefumla
• Ezinye iziphumo
• Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo

Ushwankathelo

Wonke umntu unamaxhala amaxesha ngamaxesha, kodwa uxinzelelo olungapheliyo lunokuphazamisa umgangatho wobomi bakho. Ngelixa mhlawumbi laziwa kakhulu kwiinguqu kwindlela oziphethe ngayo, unxunguphalo lunokuba neziphumo ezibi kwimpilo yakho.

Funda ukuze ufunde ngakumbi malunga nezona zinto ziphambili kuxinzelelo emzimbeni wakho.

Iziphumo zoxinzelelo emzimbeni

Ixhala yinto eqhelekileyo ebomini. Umzekelo, usenokuba nexhala ngaphambi kokuthetha neqela okanye kudliwanondlebe nomsebenzi.

Ngexesha elifutshane, uxinzelelo lonyusa ukuphefumla kunye nokubetha kwentliziyo yakho, kugxila ekuhambeni kwegazi kwingqondo yakho, apho uyidinga khona. Le mpendulo yomzimba iyakulungiselela ukuba ujongane nemeko enkulu.

Ukuba iya isiba namandla kakhulu, nangona kunjalo, ungaqala ukuziva unentloko encinci kwaye unesiyezi. Imeko yokuxhalaba egqithileyo okanye eqhubekayo inokuba nefuthe elibi kwimpilo yakho yasemzimbeni nasengqondweni.

Ukuphazamiseka koxinzelelo kunokwenzeka nakweliphi na inqanaba lobomi, kodwa zihlala ziqala ngobudala obuphakathi. Abasetyhini kunokwenzeka ukuba babe nesifo sokuxhalaba kunamadoda, litsho iZiko leSizwe lezeMpilo yeNgqondo (NIMH).

Amava obomi oxinzelelo anokwandisa umngcipheko wokuphazamiseka koxinzelelo, nawe. Iimpawu zingaqala kwangoko okanye kwiminyaka kamva. Ukuba nemeko enzulu yonyango okanye ingxaki yokusebenzisa iziyobisi kunokubangela ingxaki yoxinzelelo.

Kukho iintlobo ezahlukeneyo zokuphazamiseka koxinzelelo. Ziquka:

Ingxaki yoxinzelelo ngokubanzi (GAD)

I-GAD ibhalwe ngoxinzelelo olugqithisileyo ngaphandle kwesizathu esivakalayo. Ukuxhalaba kunye noMbutho woxinzelelo waseMelika (ADAA) uqikelela ukuba i-GAD ichaphazela malunga nezigidi ezi-6.8 zabantu abadala baseMelika ngonyaka.

I-GAD ifunyaniswa xa uxinzelelo olukhulu malunga nezinto ezahlukeneyo zihlala iinyanga ezintandathu okanye ngaphezulu. Ukuba unetyala elincinci, mhlawumbi uyakwazi ukugqiba imisebenzi yakho yemihla ngemihla. Amatyala amandundu anokuba nefuthe elibi kubomi bakho.

Ukuphazamiseka koxinzelelo kwezentlalo

Esi sifo siphazamisa ukwesaba iimeko zentlalo kunye nokugwetywa okanye ukuhlaziswa ngabanye. Olu phobia luntlalontle lunokushiya umntu eneentloni kwaye eyedwa.

Malunga ne-15 lezigidi zabantu abadala baseMelika abaphila noxinzelelo lwentlalo, ithi i-ADAA. Ubudala obuqhelekileyo ekuqaleni bujikeleze i-13.Ngaphezulu kwesinye kwisithathu sabantu abanengxaki yokuxhalaba ekuhlaleni balinda ishumi leminyaka okanye nangaphezulu ngaphambi kokufuna uncedo.

Ingxaki yoxinzelelo lwasemva koxinzelelo (PTSD)

I-PTSD ikhula emva kokushumayela okanye ukufumana into ebuhlungu. Iimpawu zingaqala kwangoko okanye zilibaziseke iminyaka. Izizathu eziqhelekileyo zibandakanya imfazwe, iintlekele zemvelo, okanye ukuhlaselwa ngokwasemzimbeni. Iziqendu ze-PTSD zinokubangelwa ngaphandle kwesilumkiso.

Ukuphazamiseka okungafunekiyo (OCD)

Abantu abane-OCD banokuziva bethwaxwa ngumnqweno wokwenza amasiko athile (ukunyanzelwa) ngokuphindaphindiweyo, okanye amava angathandekiyo kunye nezinto ezingafunekiyo ezinokubangela uxinzelelo (ukutyeba).

Ukunyanzelwa okuqhelekileyo kubandakanya ukuhlamba izandla, ukubala, okanye ukukhangela into. Ukuthambeka okuqhelekileyo kubandakanya inkxalabo malunga nococeko, iimpembelelo ezinobundlongondlongo, kunye nesidingo sokulinganisa.

IPhobias

Oku kubandakanya uloyiko lweendawo ezixineneyo (i-claustrophobia), uloyiko lweendawo eziphakamileyo (i-acrophobia), kunye nezinye ezininzi. Unokuba nomnqweno onamandla wokuphepha into eyoyikwayo okanye imeko.

Ukuphazamiseka kovalo

Oku kubangela uloyiko, iimvakalelo zokukhathazeka, uloyiko, okanye intshabalalo ezayo. Iimpawu ezibonakalayo zibandakanya ukubetha kwentliziyo, iintlungu esifubeni kunye nokuphefumla okufutshane.

Olu hlaselo lunokwenzeka nangaliphi na ixesha. Unokuba nolunye uhlobo lokuphazamiseka koxinzelelo kunye nengxaki yokuphakuzela.

Inkqubo ye-nervous central

Uxinzelelo lwexesha elide kunye nohlaselo loloyiko kunokubangela ukuba ingqondo yakho ikhuphe iihormoni zoxinzelelo rhoqo. Oku kunokunyusa ukuphindaphindeka kweempawu ezinjengeentloko, isiyezi, kunye noxinzelelo.

Xa uziva uxhalabile kwaye uxinezelekile, ingqondo yakho iyikhukulisa inkqubo yakho yemithambo-luvo kunye neehomoni kunye neekhemikhali eziyilelwe ukukunceda uphendule kwisoyikiso.I-Adrenaline kunye ne-cortisol yimizekelo emibini.

Ngelixa uluncedo kumnyhadala woxinzelelo oluphezulu, ukuvezwa kwexesha elide kwiihormone zoxinzelelo kunokuba yingozi kwimpilo yakho ekuhambeni kwexesha. Umzekelo, ukubonakaliswa kwexesha elide kwi-cortisol kunokuba negalelo ekuzuzeni ubunzima.

Inkqubo yentliziyo

Ukuphazamiseka koxinzelelo kunokubangela ukukhawuleza kwentliziyo, ukubetha kwentliziyo, kunye nentlungu esifubeni. Unokuba usemngciphekweni ophezulu wexinzelelo lwegazi kunye nesifo senhliziyo. Ukuba sele unesifo sentliziyo, iingxaki zoxinzelelo zinokuphakamisa umngcipheko weziganeko ze-coronary.

Inkqubo yokuhambisa kunye nokugaya ukutya

Ixhala likwachaphazela iinkqubo zakho zokugaya kunye nokwetyisa. Unokuba nesisu esiswini, isicaphucaphu, urhudo, kunye neminye imiba yokugaya ukutya. Ukuphulukana nomdla wokutya nawo kunokwenzeka.

Kunokubakho unxibelelwano phakathi kokuphazamiseka koxinzelelo kunye nokukhula kwesifo samathumbu esibuhlungu (IBS) emva kosulelo lwamathumbu. I-IBS inokubangela ukugabha, urhudo, okanye ukuqhina.

Inkqubo yomzimba

Ukuxhalaba kunokubangela ukuba ubaleke-okanye-ulwe noxinzelelo lokuphendula kwaye ukhulule izikhukula zeekhemikhali kunye neehomoni, njengeadrenaline, kwinkqubo yakho.

Ngexesha elifutshane, oku kuyonyusa ukubetha kwentliziyo kunye nenqanaba lokuphefumla, ukuze ingqondo yakho ifumane ioksijini engakumbi. Oku kukulungiselela ukuba uphendule ngokufanelekileyo kwimeko enzulu. Amajoni akho omzimba anokukonyusa kancinci. Uxinzelelo ngamanye amaxesha, umzimba wakho ubuyela ekusebenzeni kwesiqhelo xa uxinzelelo ludlula.

Kodwa ukuba uziva uxhalabile kwaye uxinezelekile okanye uhlala ixesha elide, umzimba wakho awusoze ufumane umqondiso wokubuyela ekusebenzeni kwesiqhelo. Oku kunokuwenza buthathaka amajoni akho omzimba, ukushiye usesichengeni sokosuleleka yintsholongwane kunye nezifo ezixhaphakileyo. Kananjalo, izitofu zakho zokugonya ezinokusebenza azinakusebenza kakuhle ukuba unexhala.

Inkqubo yokuphefumla

Ukuxhalaba kubangela ukuphefumla okukhawulezileyo. Ukuba unesifo esingapheliyo sesifo se-pulmonary disease (COPD), unokuba semngciphekweni wokungeniswa esibhedlele kwiingxaki ezinxulumene noxinzelelo. Ukuxhalaba kunokwenza ukuba iimpawu zesifuba zibe mandundu.

Ezinye iziphumo

Ukuxhalaba kwengxaki kunokubangela ezinye iimpawu, kubandakanya:

• intloko ebuhlungu
• uxinzelelo lwezihlunu
• ukuphuthelwa
• ukudakumba
• ukubekwa wedwa koluntu

Ukuba unayo i-PTSD, unokufumana ama-flashbacks, ukhulule amava abuhlungu amaxesha ngamaxesha. Unokuba nomsindo okanye wothuse ngokulula, kwaye mhlawumbi uyekiswe ngokweemvakalelo. Ezinye iimpawu zibandakanya ukuphupha kakubi, ukulala, kunye nosizi.

Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo