Izinhlobo Zokucindezeleka: Izimbangela, Izimpawu kanye Nendlela Yokubhekana Nazo

Ingcindezi yindlela yokusabela ngokwengqondo nangokomzimba esimweni esiziveza njengosongo noma inselele. 

Ukucindezeleka kwenza ingxenye encane engemuva kobuchopho eyaziwa ngokuthi i-hypothalamus. I-hypothalamus ikhiqiza ama-hormone aqala ukulwa kwethu noma ukuphendula kwendiza. Njengocwaningo, i-hormone eyinhloko ekhishwa yi-cortisol enyusa amazinga eglucose egazini lethu. Lokhu kwenza umzimba ukwazi ukwenza kahle ubuchopho nemisebenzi yokulungisa imisipha. Ngesikhathi esifanayo, ivimbela imisebenzi engabalulekile njengezinhlelo zokuzala nezokugaya.

Ihomoni yesibili yokucindezeleka- i-adrenaline- yenza kube lula ngemisipha ukusebenzisa izinga le-glucose elandiwe egazini lakho. Ukusebenza komzimba kubuyela kokujwayelekile uma isigameko esicindezelayo sesidlulile. 

Inani elincane lokucindezeleka libhekwa njengelihle. Isibonelo, uma umuntu enesivivinyo ngosuku olulandelayo, ukucindezeleka okuhle kuzosiza abafundi ekugwemeni ukuhlehlisa futhi bathathe isinyathelo sokuhlolwa. Kodwa-ke, izinga lokucindezeleka ngokweqile lingaba nomthelela omubi empilweni yethu okuhlanganisa ukuphazamiseka kokukhathazeka, ukucindezeleka, ukukhathala, izinkinga zokugaya ukudla, ukukhuluphala, nesifo senhliziyo phakathi kokunye. Kulesi sihloko, sizofaka izinhlobo zokulawula ukucindezeleka kanye namathiphu okulwa nokucindezeleka.

Ngakho-ke, ukuze silwe nengcindezi, manje ake sibheke izinhlobo zokucindezeleka: -

Izinhlobo zokucindezeleka

1. I-Acute Stress:

• Impendulo yesikhashana neyesikhashana yokucindezeleka ezimweni ezithile noma izimfuno.
• Ivamise ukucushwa izingcindezi ezisheshayo njengezinsuku zokugcina, izivivinyo, ithrafikhi, noma izehlakalo ezingalindelekile ezingalindelekile.
• Kubandakanya ukwenziwa kusebenze kwempendulo yomzimba "yokulwa-noma-indiza", ukukhishwa kwe-adrenaline ne-cortisol.
• Ingalawuleka futhi ingase inikeze ukuqhuma kwamandla nokugxila ekubhekaneni nezinselele.
• Ixazulula lapho i-stressor isusiwe noma isimo sesixazululiwe.

2. I-Episodic Acute Stress:

• Iphethini yeziqephu eziphindaphindiwe zokucindezeleka okukhulu okutholwa abantu ngabanye.
• Okujwayelekile kubantu abathambekele ekukhathazekeni ngokweqile, abanombono ongethembayo, noma abathwala imithwalo yemfanelo eminingi kakhulu.
• Ngokuvamile kubonakala nomuzwa wesimo esibucayi esiqhubekayo, ukubhekana nenkinga eyodwa ngemva kwenye.
• Abantu bangabonisa izimpawu zokungezwani okuqhubekayo, ukucasuka, ukukhathazeka, nezinkinga zempilo engokomzimba ezihlobene nengcindezi.
• Kuhilela ukuhlonza izimbangela zokucindezeleka, ukusebenzisa izindlela ezinempilo zokubhekana nakho, nokucabangela ukusekela kochwepheshe uma kudingekile.

3. Ukucindezeleka Okungapheli:

• Ingcindezi yesikhathi eside neqhubekayo eqhubeka isikhathi eside.
• Kuvela ezimweni zempilo eziqhubekayo noma izingcindezi ezingapheli ezifana nezingcindezi zomsebenzi, izinkinga zezimali, izinkinga zobudlelwane, noma izimo zempilo.
• Kungaba nemiphumela ejulile empilweni engokomzimba, engokomzwelo, neyengqondo uma ingalawulwa.
• Ukuchayeka isikhathi eside kuma-hormone okucindezeleka njenge-cortisol kungaholela ezinkingeni zenhliziyo nemithambo yegazi, ukuncipha kokuzivikela komzimba, izinkinga zokugaya ukudla, ukuphazamiseka kokulala, ukukhathazeka nokucindezeleka.
• Ukulawula ukucindezeleka kuhilela ukwenza izinguquko eziphawulekayo endleleni yokuphila, ukusebenzisa izindlela zokunciphisa ukucindezeleka ezifana nokuphumula nokuzilolonga kwengqondo, ukuzijwayeza ukuphatha kahle isikhathi, ukufuna ukusekelwa abanye, nokufuna usizo lochwepheshe lapho kudingeka.

Izimpawu Zokucindezeleka

Ukucindezeleka kungaba nomthelela ezicini ezihlukahlukene zempilo yakho nenhlalakahle, ngisho noma ungazi ngakho. Nazi ezinye izimpawu nezimpawu zohlobo ngalunye lokucindezeleka.
Ukucindezeleka okukhulu

• Abafundi abanwetshiwe: Ngesikhathi sokuphendula ukulwa-noma-indiza, abafundi bethu bayanwebeka ukuze bathuthukise umbono obonakalayo ekuphenduleni izinsongo ezingaba khona.
• Izinga lokushaya kwenhliziyo elikhulayo: Lokhu kusabela komzimba kungalingisa ukushaya kwenhliziyo futhi kuyisici esivamile sempendulo yokulwa noma yokundiza.
• Ukwanda kokujuluka: Ukucindezeleka kuphakamisa izinga lokushisa lomzimba, okuholela ekujulukeni okukhulu.
• Ukushesha, ukuphefumula okujulile: Esinye isici sempendulo yokulwa-noma-indiza, lokhu kusiza ukwandisa ukutholwa komoyampilo ukusiza ekuphenduleni ingcindezi.
• ukukhathazeka: Ukuzwa kokukhathazeka nokwesaba okubangelwa ukuchayeka kuzingcindezi.
• Ukushintshashintsha kwemizwelo: Ukucindezeleka ngokuvamile kubonisa ukucasuka nokushintshashintsha kwemizwelo.
• Iziphazamiso zokulala: Ukukhathazeka noshintsho lwamahomoni empendulo yokulwa noma yokundiza kungaphazamisa amaphethini avamile okulala.

I-Episodic acute stress

• Ukuqina kwemisipha: Lena impendulo evikelayo ehloselwe ukuvimbela ukulimala nobuhlungu. Lapho sichayeka ekucindezelekeni okukhulu okuphindaphindiwe, imisipha yethu ihlala iqinile ngaphandle nethuba lokuphumula.
• Ukweqa: Lona umuzwa wokungakwazi ukumelana noma ukubona ngeso lengqondo izixazululo ezisebenzayo kubacindezeli.
• Ukwanda kwentukuthelo nokucasuka: Singazithola sisabela ngokuqinile futhi kaningi ezimeni, ngisho nalezo ezingabekezelelwa.
• I-Migraines: Ngokuvamile ngenxa yokuphikelela kwemisipha eqinile, i-migraines ingaba njalo futhi ibe nzima ngokucindezeleka okukhulu okuphindaphindiwe.
• umfutho ophakeme wegazi: Abantu abaningi bangase bangazi ukuthi banomfutho wegazi ophezulu. Indlela enokwethenjelwa kakhulu yokuthola umfutho wegazi ophakeme ngokusebenzisa izilinganiso zomfutho wegazi ochwepheshe.

Ingcindezi engapheli:

• Ukuzuza isisindo: Ngokuvamile okubangelwa "ukudla ukucindezeleka" noma ukungalingani kwamahomoni okuvela ekucindezelekeni kwesikhathi eside.
• Insomnia: Ubunzima bokuwa nokuhlala ulele, okuholela ekubeni ungazizwa uphumule naphezu kokulala.
• Panic attack: Iziqephu ezingazelelwe zokwesaba okukhulu nokukhathazeka okuhambisana nezimpawu zokucindezeleka okukhulu.
• Ubuhlungu bekhanda obungapheli: Ikhanda elibuhlungu elivamile elenzeka ngaphezu kwezinsuku eziyi-15 ngenyanga.
• Ukukhathala ngokomzwelo: Ukuzizwa ukhathele njalo kungakhathaliseki ukuphumula noma izinga lokulala.

Yini Ebangela Ingcindezi?

Ukucindezeleka kungavela ezintweni ezihlukahlukene, kuhlanganise:

• Okuhlangenwe nakho okubuhlungu okudlule, ukuhlukumeza, noma izehlakalo ezingalindelekile ezingalindelekile zingaholela ekucindezelekeni.
• Ukubhekana nezinkinga zempilo, izifo ezingamahlalakhona, noma ukunakekela ilungu lomkhaya eligulayo kungabangela ukucindezeleka.
• Izinguquko ezibalulekile zokuphila ezifana nokuthutha, ukuqala umsebenzi omusha, ukushada, noma ukulahlekelwa kungase kubangele ukucindezeleka.
• Ingcindezi, izimfuno, umnqamulajuqu, umsebenzi omningi ngokweqile, noma ingcindezi yokufunda kungaholela ekucindezelekeni.
• Ukukhathazeka ngezezimali, izikweletu, noma ukuntengantenga kwezimali kungase kucindezele kakhulu.
• Ubunzima ebudlelwaneni, izingxabano, noma izindaba zomndeni bunomthelela ekucindezelekeni ngokomzwelo.
• Ukucindezeleka kungase futhi kubangelwa ukuchayeka emsindweni, ukungcola, noma izimo zokuphila ezingakhululekile.

Ukuqonda imithombo yengcindezi nokuthola izindlela ezinempilo zokubhekana nakho kubalulekile ekulawuleni amazinga okucindezeleka nokugcina inhlalakahle yonke.

Ungakuhlonza Kanjani Ukucindezeleka?

Ukuhlonza ukucindezeleka kuhilela ukuqaphela kokubili izimpawu ezingokomzimba nezingokwengqondo ezibonisa ukuthi umzimba wakho nengqondo kusabela ekucindezelweni noma ekucindezelekeni. Nazi ezinye zezimpawu ezijwayelekile ezingakusiza ubone ingcindezi:
Izimpawu Ezingokomzimba Zokucindezeleka:

• Ukuqina Kwemisipha: Ukuzwa ukuqina noma amafindo emisipha yakho, ikakhulukazi entanyeni, emahlombe, noma emuva.
• Ukuphathwa yikhanda: Ikhanda elibuhlungu elivamile noma eliba libi kakhulu, kuhlanganise nekhanda elicindezelayo noma imigraines.
• Ukukhathala: Ukuzizwa ukhathele noma ukhathele ngisho nangemva kokuphumula ngokwanele.
• Izinkinga Zokulala: Ubunzima bokulala, ukuhlala ulele, noma ukulala okungenakuphumula.
• Izinkinga Zokugaya: Isisu, ukungagayeki, isicanucanu, noma izinguquko emikhubeni yamathumbu.
• Ukushaya kwenhliziyo okusheshayo: Ukuzwa sengathi inhliziyo yakho iyagijima noma ishaya ngamandla.
• Izinguquko Emdlalweni Wokudla: Ukudla kakhulu noma okuncane kakhulu, noma ukulangazelela ukudla okuthile.
• Izinguquko Zokuphefumula: Ukuphefumula okungajulile, ukuphelelwa umoya, noma ukububula kaningi.
• Ukwanda Ukujuluka: Akuhlobene nomsebenzi womzimba noma ukushisa.
• Amasosha omzimba Abuthakathaka: Izifo ezivamile noma izifo.

Izimpawu Zengqondo Zengcindezi:

• ukukhathazeka: Ukuzizwa unovalo, uvalo, noma unqenqema.
• Ukucasuka: Ukukhungatheka kalula, ukucasuka, noma ukuguquguquka.
• Ubunzima bokugxila: Inkinga yokugxila noma ukwenza izinqumo.
• Izinkinga Zenkumbulo: Ukukhohlwa noma ubunzima bokukhumbula ulwazi.
• Ukuqhuma Kwemizwa: Iziphonso zokukhala, intukuthelo, noma ukuzwela ngokomzwelo.
• Ukuzizwa Ukhungathekile: Umuzwa wokungakwazi ukubhekana nemisebenzi noma izibopho.
• Ukucabanga Okubi: Ukungabi nathemba, ukukhathazeka njalo, noma ukulindela okubi kakhulu.
• Ukulahlekelwa Intshisekelo: Ukuncipha kogqozi noma intshisekelo emisebenzini owake wayijabulela.
• Ukucindezeleka: Imizwa ebeleselayo yokudabuka, yokuphelelwa ithemba, noma yokungabi nalutho.
• Izinguquko ekuziphatheni: Ukuhoxa ekusebenzelaneni nomphakathi noma ukuzibandakanya ezindleleni zokubhekana nezinkinga ezifana nokusebenzisa kabi izidakamizwa.

Imiphumela Yokucindezeleka

Imiphumela yokucindezeleka isikhathi eside noma okungapheli kungaba nomthelela ezicini ezihlukahlukene zempilo yomzimba nengqondo:

• Ukuphazamiseka kokukhathazeka: Lokhu kubonakala ngokungakwazi ukulawula ukusabela kwemizwelo ezimeni ezihlukahlukene. Lezi zinkinga ngokuvamile zihlanganisa ukwesaba nokukhathazeka okuqhubekayo, okuvimbela ukusebenza kwansuku zonke. Izinkinga zokwethuka kanye ne-post-traumatic stress disorder (PTSD) zifakiwe ngaphakathi kwalesi sigaba, okuholela emiphumeleni yezempilo yesikhathi eside ngenxa yokwanda kwamazinga okucindezeleka.
• Ukucindezeleka: Ukuzizwa ungenakuzisiza, ukudabuka kanye nokuncipha kokuzethemba, akukho mdlandla, akukho mandla, futhi akukho buchule bokusungula. Kuthinta imicabango, imizwa, nokuziphatha, kukhinyabeze ukusebenza kwansuku zonke futhi kubangele ukungabi nasithakazelo emisebenzini eyayijatshulelwa ngaphambilini.
• Ukutubeka kubangelwa ukucindezeleka isikhathi eside, okubangela ukukhathala kwengqondo, ngokomzwelo, nomzimba, ngokuvamile okuhambisana nokungabaza, ukuhlukana, kanye nombono ongemuhle.
• Ukucindezeleka kungathonya ijubane lokuhamba kokudla emathunjini, okungase kuholele ezindabeni zokugaya ukudla okufana nesifo samathumbu esicasulayo, isifo samathumbu esivuvukalayo, nezilonda. Ukucindezeleka kuye kwaxhunyaniswa nokwenza buthaka umgoqo wamathumbu, okuthinta isimiso somzimba sokuzivikela ezifweni.
• Ukucindezeleka okungapheli kuphakamisa amazinga e-adrenaline ne-cortisol, okunomthelela ezinkingeni ezihlobene nenhliziyo. Lokhu kungaholela kumfutho wegazi ophakeme kanye nokuqina kwe-arterial, kucindezele inhliziyo futhi kunciphise ukutholakala kwegazi nomoya-mpilo.
• Izinguquko zokudla ezibangelwa ukucindezeleka zingaholela kokubili ukudla ngokweqile nokudla kancane. Ukudla ukucindezeleka kungase kubangele ukukhuluphala ngokweqile nezinkinga zempilo ezihlobene, kuyilapho ukucindezeleka okungapheli okubangela ukunciphisa ukudla kungase kubangele ukungondleki.
• Ukucindezeleka kufanele kulawulwe izindlela ezinempilo zokubhekana nazo ezifana nokuvivinya umzimba, amasu okuphumula, ukufuna ukusekelwa komphakathi, nokuzilolonga ukuze unciphise ithonya lako elibi empilweni nasenhlalakahleni. Ukufuna ukwesekwa kochwepheshe noma ukwelulekwa lapho ukucindezeleka kungabekezeleleki nakho kuyanconywa.

Izindlela zokulwa nokucindezeleka

Manje ake sibheke izindlela ezihlukahlukene zokukhulula ukucindezeleka

• Ukuzivocavoca - Ukuzivocavoca kungenye yezindlela eziphumelela kakhulu zokulawula ukucindezeleka. Ikhulula i-serotonin, i-dopamine, ne-endorphin phakathi kwamahomoni ahlukahlukene. Lokhu kusiza ukulawula isimo sethu sengqondo futhi kusiyise esimweni sethu sangempela.
• Indlela yokuphila enempilo - Njengocwaningo, imizuzu engama-30 yokuzivocavoca iyadingeka ukuze wonke umuntu alondoloze impilo enempilo.
• Sebenzisa ingqondo - Izindlela zokuphefumula ezinengqondo neziphumuzayo zingasetshenziswa yiwo wonke umuntu ukulawula ukucindezeleka ngempumelelo. Ukusebenzisa izinzwa zethu ezinhlanu ukuze silawule ngokushesha imizwa yethu engemihle kanye nokuphefumula okujulile ukuze sidedele noma yiziphi izinqubo zokucabanga ezilimazayo kuyindlela ephumelelayo yokubhekana nokucindezeleka.
• Zama ukwelashwa nokuqeqesha - Enye indlela yokusingatha ukucindezeleka kwethu ukufuna usizo lochwepheshe. Ukuthola ukuqonda kanye nemibono ehlukene ekusebenzeni kwethu kusisiza ukuthi silawule amahomoni abangela ukucindezeleka.
• Ukuphatha isikhathi - Ukuqaphela izinto ezibangela ukucindezeleka nokuphatha isikhathi sethu ngendlela ewusizo kungasiza ekunciphiseni ukucindezeleka kwethu. Ukuthola ibhalansi efanele yokuphila komsebenzi nokwenza izinto esizithandayo kusenza siphile kahle engqondweni. 
• Chitha isikhathi emvelweni - Ukuthatha isikhathi sokuphumula esimisweni sethu esivamile nokusisebenzisa emvelweni kusisiza ekucindezelekeni. Ukukhanya kwelanga, isimiso sokuzinakekela, nomoya ohlanzekile kuvimbela umphumela wama-ejenti abangela ukucindezeleka.
• Yidla ngendlela enempilo - Ukulandela ukudla okufanele kuqinisekisa ukuthi umzimba wethu uthola inani elifanele lezakhamzimba okuyisidingo sokuphila okunempilo nokujabulisayo njengoba uhlelo lokudla oluhle luphinde luzinze isimo sethu sengqondo.
• Chitha isikhathi nabangane nomndeni - Ukuba nomphakathi olungile kuyisinyathelo esikhulu sokulawula ukucindezeleka. Uma sinenkampani enhle, sivame ukuyeka imizwa yethu engemihle futhi kuyasiza ekulawuleni ukucindezeleka.

Isiphetho

Njengoba sibonile ukucindezeleka kuyinkinga enkulu emhlabeni osheshayo kodwa ukukukhomba ngokugada imiphumela yako bese sithatha izinyathelo ezidingekayo ukuze sikulawule kungasenza sibe nempilo enhle, sijabule futhi sihlakaniphe. Kufanele futhi sazi izimbangela zethu futhi sithathe izinyathelo zokuphepha ngokumelene nazo ukuze sikwazi ukugwema ukucindezeleka.

Imibuzo Evame Ukubuzwa

1. Kungani kubalulekile ukulawula ukucindezeleka?

Izimpendulo: Ukulawula ingcindezi kubalulekile ngoba ukucindezeleka okweqile noma isikhathi eside kungaba nemiphumela elimazayo emzimbeni nengqondo. Izindlela eziphumelelayo zokulawula ukucindezeleka zisiza ukunciphisa umthelela wengcindezi, ukuthuthukisa inhlalakahle jikelele, ukuthuthukisa ukuqina, nokunciphisa ingozi yezinkinga zempilo ezihlobene nokucindezeleka njenge Isifo senhliziyo, ukuphazamiseka kokukhathazeka, kanye ukucindezeleka.

2. Yimaphi amakhono ama-5 okulawula ukucindezeleka?

Impendulo: Amakhono amahlanu abalulekile okulawula ukucindezeleka ahlanganisa:

• Ukuphatha isikhathi: Ukuhlela imisebenzi nezinto eziza kuqala ukuze kuncishiswe ingcindezi ekuzizweni ukhungathekile.
• Izindlela zokuphumula: Ukusebenzisa izindlela ezinjengokuphefumula okujulile, ukuzindla, noma i-yoga ukuthulisa ingqondo nomzimba.
• Ukuxazulula izinkinga: Ukwakha amasu okubhekana nokuxazulula izinkinga ezibanga ukucindezeleka.
• Ukukhetha indlela yokuphila enempilo: Ukugcina ukudla okulinganiselayo, ukuvivinya umzimba njalo, nokulala okwanele ukusekela impilo yonke.
• Ukwesekwa komphakathi: Ukufuna usizo nokusekelwa kubangani, umndeni, noma ochwepheshe ukuze ubhekane nengcindezi.

3. Ngingakwazi ukuhlola ukucindezeleka?

Impendulo: Yebo, kunezindlela ezahlukahlukene zokuhlola nokulinganisa amazinga okucindezeleka. Ezinye izivivinyo zokucindezeleka ezivamile zihlanganisa:
Uhlu lwemibuzo: Uhlu lwemibuzo lokuzibika oluhlola amazinga okucindezeleka ngokusekelwe ezimpendulweni zemibuzo ethile ehlobene nezimpawu zokucindezeleka, izindlela zokubhekana nazo, kanye nezenzakalo zokuphila.
Izilinganiso zomzimba: Amasu afana nokuhlukahluka kwesilinganiso senhliziyo (HRV), ukuhlolwa kwezinga le-cortisol, nokuqapha umfutho wegazi kunganikeza izinkomba zamazinga okucindezeleka.
Ukuhlolwa kokuziphatha: Ukubhekwa kokuziphatha okuhlotshaniswa nokucindezeleka, njengokushintsha kwendlela yokulala, ukudla, imizwa, nokusebenzelana komphakathi.

4. Iluphi uhlobo lokucindezeleka oluyingozi kakhulu?

Impendulo: Ukucindezeleka okungapheli ngokuvamile kubhekwa njengengozi kakhulu kunokucindezeleka okukhulu. Ukucindezeleka okukhulu kuyimpendulo evamile ezinseleleni ezisheshayo noma izinsongo futhi ngokuvamile okwesikhathi esifushane. Ngokuphambene, ukucindezeleka okungapheli kuyaqhubeka isikhathi eside futhi kungaba nemiphumela emibi kakhulu yezempilo uma kungalawulwa kahle. Ukucindezeleka okungapheli kuhlotshaniswa nokwanda kwezingozi zesifo senhliziyo, ukukhuluphala, isifo sikashukela, ukuphazamiseka kwengqondo, nezinye izifo ezingamahlalakhona.

5. Yiliphi izinga elivamile lokucindezeleka?

Impendulo: Ukucindezeleka kuwukusabela okungokwemvelo ezinseleleni zokuphila, futhi wonke umuntu uyakuzwa ngezinye izikhathi. Amazinga avamile okucindezeleka angahluka kakhulu phakathi kwabantu futhi ancike ezintweni ezifana namakhono okubhekana nesimo, ukuqina, nezimo zomuntu siqu.

Ukucindezeleka okuncane kuya kokulinganisela kungaba yinzuzo futhi kukhuthaze, kuyilapho ukucindezeleka ngokweqile noma okungapheli kungaba nomthelela omubi empilweni nasenhlalakahleni. Kubalulekile ukuphatha ingcindezi ngendlela efanele futhi ufune ukwesekwa uma ukucindezeleka kuba namandla noma kuphazamisa impilo yansuku zonke.