Kutheni Ufanele Uyeke Ukuthi Unexhala Ukuba awunjalo

Umxholo

• 1. Ixhala lichaphazela ingqondo ngokwahlukileyo kunemithambo-luvo.
• 2. Ukuxhalaba akusiyo imvakalelo yethutyana okanye impendulo.
• 3. Ixhala libonwa njengengxaki yempilo yengqondo.
• 4. Ukuxhalaba kunokuba nemiphumo emibi emzimbeni.
• 5. Ukuxhalaba kuhlala kungumzabalazo wosapho.
• I-Takeaway
• Uphengululo lwe

Wonke umntu unetyala lokusebenzisa amabinzana aqhutywa kukuxhalaba ngenxa yesiphumo esimangalisayo: "Ndiza kuba nokuphazamiseka kwemithambo-luvo!" "Oku kundinika uloyiko olupheleleyo ngoku." Kodwa la magama anamandla okwenza okungaphezulu kokukhubekisa abantu-anokubangela umntu osentlungwini.

Ndikhe ndakhathazwa sisifo sokukhathazeka ngokubanzi kangangexesha elide ndikhumbula. Kodwa andizange ndiyiqonde kakuhle loo nto okanye ndaqalisa ukufuna uncedo de ndaqalisa ukuphakuzela xa ndandineminyaka eli-19 ubudala. . (Idibeneyo: 13 IiNkqubo ezinokukunceda ukunciphisa uxinzelelo kunye nexhala)

Xa ndinengxaki yokuxhalaba, ukukuva usebenzisa igama elithi "ixhala" okanye "ukuhlaselwa luvalo" kuyandikhathaza. Ndifuna kakubi ukukuxelela ukuba amagama akho aqhelekileyo abambe ngakumbi emhlabeni wam. Yiyo loo nto ndiziva ndinyanzelekile ukuba ndikhwaze: Ukuba akukhathazwa kukuphakuzela, yeka ukuthi unazo! Kwaye nceda, uyeke ukusebenzisa igama elithi "ixhala" ukuchaza nje ukuziva usoyika okanye uxinezelekile. Nantsi into ekufuneka uyazi xa kuziwa kwiyantlukwano phakathi kweemvakalelo ezidlulayo kunye noxinzelelo lwezigidi zabantu baseMelika njengam amava-kwaye kutheni kufanelekile ukuba ucinge kabini ngaphambi kokuphosa igama.

1. Ixhala lichaphazela ingqondo ngokwahlukileyo kunemithambo-luvo.

Iihomoni ezibizwa ngokuba yiadrenaline, norepinephrine, necortisol, ezidla ngokubizwa ngokuba ziihomoni zoxinzelelo, zonke zidlala indima kwinkqubo yemithambo-luvo enovelwano kwaye zinoxanduva lweemvakalelo zamandla, ixhala, uxinzelelo, okanye imincili. Xa la mahomoni enyuka, indlela umzimba wakho owaziqonda ngayo kwaye uqhuba ezo mvakalelo yenza umahluko omkhulu phakathi koloyiko oluqhelekileyo kunye noloyiko olukhulu. Ukuxhalaba kwenzeka kwinxalenye yengqondo ebizwa ngokuba yi-amygdala, ekucingelwa ukuba ichaphazele indlela umzimba wakho owenza ngayo iimvakalelo. Ukuzinza koxinzelelo kulumkisa ii-neurotransmitters zakho ukuba zinike umqondiso kwinkqubo yovelwano yemithambo-luvo oziva uxhalabile, usoyika okanye uphazamisekile. Ukusabela komzimba ngaphakathi emzimbeni wakho kwaziwa njengempendulo yokulwa-okanye-inqwelomoya, ngexesha apho ingqondo ibambe igazi elithile liphuma kumalungu angaphakathi, nto leyo enokukhokelela kwimvakalelo eyothusayo, enesiyezi, kunye nentloko ekhanyayo. (Lo mfazi ukhombisa ngesibindi ukuba injani na iPanic Attack.)

2. Ukuxhalaba akusiyo imvakalelo yethutyana okanye impendulo.

Nokuba sowuza kudliwanondlebe nomsebenzi, ujongene noloyiko kwezempilo, okanye uhlangabezana nokwahlukana, kuphilile kwaye kuyinto eqhelekileyo ukuba uzive uxhalabile. (Heyi, Abantu abaninzi abanamava ngexesha loNyulo.) Emva koko, inkcazo yokuxhalaba yindlela yokusabela komzimba kwiimeko ezixinzelelekileyo, ezinobungozi, okanye ezingaqhelekanga kwaye kukunceda uhlale uqaphele kwaye uqaphele. Kodwa kwabanye abantu, imithambo-luvo, uxinzelelo kunye noxinzelelo zihlala ziphinda kwaye zinamandla, zithatha ubomi babo. Usenokucinga ukuba ixhala lisoloko liphela- "liyakudlula," uxelela umhlobo wakho-isenokuba sisizathu sokuba ulisebenzise nje ukuchaza naluphi na uhlobo lovalo lwethutyana kunye nolweemeko okanye uxinzelelo. Kodwa kubantu abafana nam abanengxaki yokuxhalaba, ayisiyonto inokushukunyiswa nje. Ukuba nexhala malunga nabazala bakho beza edolophini akufani nokuba nesifo sokuxhalaba. Olo hlobo lwexhala aluyomvakalelo yokwexeshana. Kungumzabalazo wemihla ngemihla.

3. Ixhala libonwa njengengxaki yempilo yengqondo.

Ukuphazamiseka koxinzelelo sesona sifo sokugula ngengqondo e-U.S. Ngapha koko, malunga ne-40 yezigidi zabantu abadala e-US baneengxaki ezinxulumene noxinzelelo, kodwa sisinye kwisithathu kuphela esifuna unyango, ngokwe-National Institute of Mental Health. Ukuba ukhe wacinga emva kumaxesha apho ubukwazi ukujongana nokususa ixhala elidlulileyo, kunokuba lula ukucinga ukuba nabani na onesifo sokuxhalaba akazami nje ngokwaneleyo - zii "wrecks eziphazamisayo" ezifuna "Phola phandle." (Emva kwayo yonke loo nto, ukuya ukubaleka ujikeleze ibhloko ihlala ikusebenzela, akunjalo?) Ukubhideka malunga nomahluko phakathi koxinzelelo lwegadi-eyahlukeneyo kunye nokuphazamiseka kwengqondo, kodwa ukusebenzisa amagama afanayo ukuchaza zombini, kukhokelela kwisigwebo esingalunganga. kunye nokubekwa amabala.

4. Ukuxhalaba kunokuba nemiphumo emibi emzimbeni.

Kukho iintlobo ezininzi zokuphazamiseka kokuxhalaba, kubandakanywa ukuphazamiseka okuxhalabisayo ngokubanzi, ukuphazamiseka kwengxaki, kunye nokuphazamiseka kwengxaki yentlalo (ngamanye amaxesha kuthiwa "i-social phobia"). Eminye imiba yezempilo yengqondo, enje ngokudakumba, inokwenzeka rhoqo kunye nokuphazamiseka koxinzelelo, ngokunjalo. Abo bachaphazelekayo banokuba nengxaki yokulala, ukugxila, okanye nokushiya indlu yabo. Isenokuziva ingekho ngqiqweni, yoyikeka, kwaye ingahambisani ngokupheleleyo nemeko nakumntu ojongene nayo. Ukungathethi, ezi mvakalelo zosizi, unxunguphalo, uloyiko, okanye uloyiko ngamanye amaxesha zinokuvela ngaphandle kwesizathu okanye imeko ngqo. (Ezi ngcebiso zokuLala ziNgcono ziNceda uThintelo lokuNxhaphazela ebusuku.)

Emva kohlaselo lokuphakuzela, ndiya kuba nesifuba esibuhlungu kangangeentsuku ngenxa yokuncipha kwezihlunu eziqhubekayo, kodwa ezinye iimpawu zomzimba ezifana nokungcangcazela, intloko ebuhlungu, kunye nesicaphucaphu. Urhudo, ukuqunjelwa, ukutyumza kunye nokuqunjelwa, okanye ukuphuhliswa kwesifo se-bowel syndrome, kunokwenzeka ngenxa yempendulo eqhubekayo yokulwa-okanye-indiza kunye noxinzelelo olubeka inkqubo yakho yokugaya. Unxunguphalo olungapheliyo lunokukhokelela kwizintso kunye nokonakala kwemithambo yegazi ngenxa yesipikha esingaqhelekanga kwiswekile yegazi.

5. Ukuxhalaba kuhlala kungumzabalazo wosapho.

Ukuba novalo malunga nemeko akusiyo imfuza, kodwa ukuphazamiseka kwexhala kunokubakho. Abaphandi bafumanise ukuba iingxaki zokuxhalaba zibaleka kwiintsapho kwaye zinesiseko sebhayoloji esifana ne-allergies okanye isifo seswekile. Le yayiyimeko yam: Umama kunye yena Umama unengxaki yokuxhalaba, kunye nodadewethu. Olu bume lwemfuza lunokubonakala usemncinci, kwaye ezinye zeempawu zoxinzelelo ezinxulunyaniswa nokuphazamiseka kwengqondo zibonakala kubantwana abaneminyaka esi-8 ubudala, ngokophando olupapashwe kwi Ijenali yeZiphazamiso zokuxhalaba. (Inqaku elisecaleni: Olu vavanyo lungaqhelekanga lunokuqikelela ukuxhalaba kunye noxinzelelo ngaphambi kokuba ube neempawu.)

I-Takeaway

Kukho inani leengcinga eziphosakeleyo malunga nokugula ngengqondo, kwaye ukusebenzisa amagama anje ngo "xinzelelo, "" uloyiko, "kunye" noxinzelelo "ngokukhululekileyo akuncedi. Kwenza kubenzima ebantwini ngokwenene uqonde ukuba kunjani ukuphila nesifo sengqondo. Kodwa abantu kufuneka bazi ukuba ukuxhalaba akufani nokudlula, imeko yovalo. Ukuthathelwa ingqalelo kwimeko yokuba nabani na usenokuba unengxaki yempilo yengqondo, kwaye ukukhetha amagama akho ngononophelo, kunokunceda ukuthintela abantu abanemiba yempilo yengqondo ukuba bazive bengaqondwanga kwaye bebekwe ibala.

Uphengululo lwe