Ukuzivocavoca kunciphisa kanjani ukukhathazeka?

Ukukhathazeka kungase kube okungapheli noma kuhlobane nezenzakalo ezizayo, njengokuhlolwa noma isethulo esibalulekile. Kuyaqeda amandla, kuphazamise ukucabanga nokwenza izinqumo, futhi ekugcineni kungonakalisa yonke into. Udokotela wezifo zengqondo uJohn Ratey ubhala ngendlela yokubhekana nakho ngokuzivocavoca.

Ukukhathazeka kuyinto evamile kulezi zinsuku. Cishe wonke umuntu, uma engahlushwa yikho ngokwakhe, khona-ke wazi othile phakathi kwabangane noma emndenini othambekele ekukhathazekeni. Isazi se-Neuropsychiatrist uJohn Ratey ucaphuna izibalo zaseMelika: umuntu omdala oyedwa kwabahlanu oneminyaka engaphezu kuka-18 noyedwa kwabathathu osemusha ophakathi kweminyaka engu-13 nengu-18 kwatholakala ukuthi unesifo sokukhathazeka okungamahlalakhona ngonyaka odlule.

Njengoba uDkt. Ratey ephawula, amazinga aphezulu okukhathazeka akhulisa ingozi yezinye izifo, njengokucindezeleka, futhi angabangela ukuthuthukiswa kwesifo sikashukela nesifo senhliziyo. Lo ngoti ubheka imiphumela yocwaningo lwakamuva njengebaluleke kakhulu, ekhombisa ukuthi abantu abakhathazekile bavame ukuphila impilo yokunganyakazi. Kodwa umsebenzi kungase kube ikhambi elingcono kakhulu elingelona elezokwelapha lokuvimbela nokwelashwa kokukhathazeka.

"Isikhathi sokubopha amateki akho, phuma emotweni uhambe!" Uyabhala uWright. Njengodokotela wezifo zengqondo ofunda imiphumela yokuzivocavoca ebuchosheni, akajwayele nje isayensi, kodwa uye wabona ekusebenzeni ukuthi ukuvivinya umzimba kuthinta kanjani iziguli. Ucwaningo lubonisa ukuthi ukuvivinya umzimba kwe-aerobic kunenzuzo ngokukhethekile.

Ukugibela ibhayisikili okulula, ikilasi lokudansa, noma ngisho nokuhamba ngokushesha kungaba ithuluzi elinamandla lalabo abahlushwa ukukhathazeka okungapheli. Le misebenzi iphinde isize abantu abanovalo kakhulu nabamatasatasa, njengokuhlolwa okuzayo, ukukhuluma esidlangalaleni, noma umhlangano obalulekile.

Ukuzivocavoca kusiza kanjani ukunciphisa ukukhathazeka?

  • Ukuvivinya umzimba kuphazamisa isihloko esiphazamisayo.
  • Ukunyakaza kunciphisa ukungezwani kwemisipha, ngaleyo ndlela kunciphisa umnikelo womzimba wokukhathazeka.
  • Ukushaya kwenhliziyo okuphakeme kushintsha amakhemikhali obuchopho, okwandisa ukutholakala kwamakhemikhali e-neurochemicals abalulekile alwa nokukhathazeka, okuhlanganisa i-serotonin, i-gamma-aminobutyric acid (GABA), kanye ne-brain-derived neurotrophic factor (BDNF).
  • Ukuzivocavoca kwenza kusebenze ama-lobe angaphambili obuchopho, umsebenzi ophezulu osiza ukulawula i-amygdala, uhlelo lokusabela lwebhayoloji ezinsongweni zangempela noma ezicatshangelwayo ekusindeni kwethu.
  • Ukuzivocavoca okuvamile kudala izinsiza ezikhulisa ukukhuthazela emizweni enobudlova.

Ngakho-ke, kungakanani ukuvivinya umzimba okudingayo ukuze uvikele ekuhlaselweni kokukhathazeka nokukhathazeka? Nakuba kungelula ukukukhomba, ukuhlaziya kwakamuva ephephabhukwini i-Anxiety-Depression kutholwe ukuthi abantu abanezinkinga zokukhathazeka ababenomsebenzi olinganiselayo womzimba ekuphileni kwabo babevikeleke kangcono ekubeni nezimpawu zokukhathazeka kunalabo ababenganyakazi kakhulu.

UDkt. Ratey ukufingqa: Uma kuziwa ekwelapheni ukukhathazeka, kungcono ukuvivinya umzimba okwengeziwe. “Ungalilahli ithemba, noma ngabe usanda kuqala. Olunye ucwaningo lubonisa ukuthi ngisho nokujima okukodwa kungasiza ekudambiseni ukukhathazeka okukhona. Iluphi uhlobo lokuzivocavoca olukhethayo lungase lungabi nandaba kangako. Ucwaningo lukhomba ekusebenzeni kwanoma yimuphi umsebenzi womzimba, kusukela ku-tai chi ukuya ekuqeqesheni isikhawu esiphezulu. Abantu bahlangabezane nentuthuko kungakhathaliseki ukuthi bazama yiphi imisebenzi. Ngisho nokuvivinya umzimba nje okuvamile kuyasiza. Into esemqoka ukuzama, ukwenza futhi ungakuyeki lokho okuqalile.

Indlela yokwenza amakilasi aphumelele kakhulu?

  • Khetha umsebenzi ojabulisayo kuwe, ofuna ukuwuphinda, uqinisa umthelela omuhle.
  • Sebenza ekukhuphuleni izinga lokushaya kwenhliziyo yakho.
  • Zilolonge nomngane noma neqembu ukuze nisebenzise inzuzo eyengeziwe yokusekelwa komphakathi.
  • Uma kungenzeka, ukuzivocavoca emvelweni noma ezindaweni eziluhlaza, okunciphisa nakakhulu ukucindezeleka nokukhathazeka.

Nakuba ucwaningo lwesayensi lubalulekile, asikho isidingo sokuphendukela kumashadi, izibalo, noma ukubuyekezwa kontanga ukuze uthole ukuthi sizizwa simnandi kangakanani ngemva kokujima lapho ukukhathazeka kuncipha. “Khumbula le mizwa futhi uyisebenzise njengesikhuthazo sokuzilolonga nsuku zonke. Isikhathi sokuvuka nokunyakaza!» ubiza udokotela wezifo zengqondo.

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