Ukukhathazeka kungase kucindezele kakhulu. Kukuncisha ukuzola nokulinganisela ngokukwenza ucwile ekukhathazekeni. Izinkathazo zithatha amandla, zithatha umoya wakho. Kuleso simo, ukuphila kwansuku zonke kuba inselele.
Izimpawu zokukhathazeka zibangela ukungakhululeki kangangokuthi kuyaqondakala ukuthi ugxile kuleyo mizwa nezifiso ezinyamalala ngokushesha ngangokunokwenzeka. Ukuba semseni wemicabango ephindaphindayo, ukuba nobunzima bokulala, ukuzizwa ukhubazekile noma ususondele ekufeni lapho ukwethuka akumnandi neze.
Kodwa-ke, nakuba lezi zimpawu zingase zibe buhlungu kakhulu, ngokuvamile kunenkinga ejulile eyisisekelo okudingeka ixazululwe. Kwesinye isikhathi inkinga ewumsuka akukhona ukukhathazeka, kodwa ukuzethemba okuphansi. Uma kunjalo, lapho uthuthukisa ukuzethemba kwakho, uzophinde uthuthukise ikhono lakho lokusingatha izikhathi eziphakeme neziphansi zokuphila ngaphandle kokuzwa iminjunju yokukhathazeka.
Buyini ubudlelwano phakathi kokuzethemba nokukhathazeka?
Ngo-2019, iqembu lochwepheshe bezengqondo baseVietnam nabaseDashi lenza ucwaningo nentsha engaphezu kuka-1.000 XNUMX nentsha. Bakuthola lokho "Labo abanokuzethemba okuphansi babenethuba eliphindwe kabili lokuthuthukisa izimpawu zokukhathazeka kunalabo abanokuzethemba okwanele."
Akulona ucwaningo lokuqala ukuveza ubudlelwano phakathi kokuzethemba nokukhathazeka. Ngo-1993, izazi zokusebenza kwengqondo ezivela emanyuvesi ase-Arizona naseColorado zathi "Ukuzethemba kusebenza njengesivimbeli ngokumelene nokukhathazeka". Bathole ukuthi ukuzethemba okwanele kunciphisa ukuhlanekezelwa kokuzivikela okuvame ukuba yimbangela yokukhathazeka.
Ngonyaka odlule, lezi zazi zokusebenza kwengqondo ezifanayo zakha ukuhlola lapho zathola khona ukuthi ukwandisa ukuzethemba kunciphisa kakhulu ukukhathazeka ezimweni ezihlukahlukene, kusukela ethembeni lokufa kuya ekulindeleni isikhuthazo esibuhlungu.
Eqinisweni, ukuzethemba okuphansi kusebenza njengosongo "lwangaphakathi". Leso sithombe esibi sicekela phansi inhlalakahle yakho, kanjalo ube isitha sakho esikhulu. Eqinisweni, ubuchopho bakho obungokomzwelo, umsebenzi wabo uwukukuxwayisa ngezinsongo, abuhlukanisi phakathi kwezingozi zangaphandle nalezo ezidalwe ingqondo yakho.
Imane ihlonze imicabango engalungile, eyinhlekelele kanye nengenathemba edalwa ukuzethemba okuphansi futhi ilebule njengosongo ebhalansi yakho engokwengqondo. Bese uphendula ngokukhathazeka, uzilahla ngokuphila esimweni esihlala njalo sokundiza. I-Cortisol iyenyuka futhi ukusebenza kwakho kuyehla. Ngale ndlela, ukukhathazeka kugcina kuqinisa ukuzethemba okuphansi, kukwenze ukholelwe ukuthi awukwazi ukwenza lutho. Kuyakukhubaza.
Izimpawu ezi-3 zokuthi ukuzethemba okuphansi kuyimbangela yokukhathazeka
1. Ukucabanga kakhulu ngokwenqatshwa
Ukwenqatshwa kubuhlungu, ngokungangabazeki. Akekho othanda ukuzizwa elahliwe noma elahliwe. Kodwa-ke, abantu abaningi bacubungula lezi zenzakalo futhi baqhubekele phambili. Ngokuphambene, labo abanokuzethemba okuphansi bavame ukubhajwa ekuhlangenwe nakho kokubandlululwa nokungavunyelwa, okubavumela ukuba banqume ukubaluleka nemizwa yabo ngabo.
Ngakho-ke, uma ucabanga ukuthi kungenzeka abanye bakwenqabe, bakukhiphe noma bakunqabele ukuziphatha kwakho, ungase ubambeke emjikelezweni wokufuna ukwamukelwa. Njengoba ungaqiniseki ngokubaluleka kwakho, udinga ukusakazwa okuqhubekayo kokuqinisekisa kwangaphandle, ngakho ugcina ngokuya ngemibono yabanye.
Lokho kufuna ukugunyazwa kuzokwenza ukuthi ukhathalele kakhulu isithombe osifunayo. Uzoqala ukungabaza kuzo zonke izinyathelo. Uzozibuza ukuthi bazowahumusha kanjani amazwi akho nesimo sakho sengqondo. Uzohlakulela isimo sengqondo sokuqaphela kakhulu "namaphutha" akho futhi ukhathazeke ngokweqile. Ngenxa yalokho, ukukhathazeka kuzokhuphuka.
Esikhundleni sokuchitha amandla amaningi ufuna ukuvunyelwa abanye, gxila ekwamukeleni wena nokufunda ukuzithanda wena. Awudingi muntu ukuthi akukhumbuze ukuthi ubaluleke ngani. Zizungeze nabantu abakuthandayo nabakwamukelayo njengoba uyikho, hhayi abantu okufanele "ubanqobe" futhi ubahlabe umxhwele.
2. Baleka izinselele
Izinselelo zingamathuba okukhula. Noma nini lapho sibhekana nesimo esisha, sifunda noma siba namandla. Kodwa abantu abanokuzethemba okuphansi bayesaba ukuthatha ubungozi futhi abathandi ukuzibandakanya emisebenzini enzima. Bancamela ukuhlala kwezabo indawo yokududuza.
Inkinga iwukuthi, ngokuhamba kwesikhathi, leyo ndawo yokunethezeka iyancipha kakhulu futhi ithemba lokushiya leso sikhala lapho yonke into ilawulwa kancane iqala ukukhiqiza ukukhathazeka noma ngisho nokwethuka. Ukukhathazeka kungakuvimbela ekubhekaneni nezinselele ezintsha futhi wenze lokho okuzokusiza ukuthi uqiniseke ngokwengeziwe.
Akukona nje ukuqondana ukuthi ucwaningo olwenziwa eNyuvesi yaseDurham lwathola ukuthi abantu abanokuzethemba okuphansi nokukhathazeka basebenzisa amasu okugwema nengcindezelo ngokuyisisekelo, okungukuthi, bakhetha ukubalekela izinkinga kunokuba babhekane nazo.
Kodwa uma ubalekela izinselelo awusoze wakwazi ukuzihlola futhi wazi ukuthi ungakwazi ukuya kude kangakanani. Uma uvumela ukuzethemba okuphansi nokukhathazeka kulolonge umhlaba wakho ngokudweba izinhlekelele ezimbi kakhulu, uzosala endaweni encane kakhulu lapho ungeke ukwazi ukuthuthukisa amandla akho aphelele.
Esikhundleni sokunamathela ekhanda lakho, buyela emuva okwamanje. Noma nini lapho ubona ukuthi imicabango yakho ilandela izindlela zokwesaba, buyela emuva futhi ukhiqize imibono engokoqobo. Lapho uzethemba ngokwengeziwe, amakhono akho kanye nekhono lakho lokulawula okwenzekayo, kuyancipha ukukhathazeka oyoba nakho futhi uzokwazi ukubhekana kangcono nezinkinga.
3. Yiba ngumuntu ongafuni ukuphelela
Ukufuna ukuphelela, ukuzethemba nokukhathazeka kuvame ukuhambisana. Isici esivamile ngokuvamile igebe phakathi kokulindelwe kanye namaqiniso; lokho kungumehluko phakathi kokuthi izinto zinjani nokuthi ufuna zibe kanjani. Abantu abanokuzethemba okwanele bayakwamukela futhi bazizwe belungile mayelana nokuthi bangobani nokuthi benzani, ngakho akudingeki baphokophelele ukuthola into ephelele ngendlela emangalisayo.
Kunalokho, abantu abanokuzethemba okuphansi bazama “ukunciphisa” ukudumazeka kwabo okuqhubekayo ngokuphishekela ukuphelela. Kunzima ukuthi bazizwe beneliseke ngokuphelele ngemiphumela yabo, ngoba nje bezwa ukunganeliseki kwangaphakathi ngabo. Yize bezuza izinto ezimangalisayo, umqondo wokungafinyeleli ekupheleleni usibekela impumelelo, ubhebhethekisa isithombe esibi ngabo.
Leso sidingo sokuphelela singakwenza uzizwe sengathi kuhlala kunephutha lokulungisa noma inkinga okufanele ilungiswe. Lokhu kudla ukuzikhandla ngokweqile, kuthathe ukukhathazeka kumazinga e-stratospheric. Ukufuna ukuphelela kungase kukhathaze futhi kudumaze kakhulu uma kuyekwa kungavinjelwa. Khumbula ukuthi ukuphelela kuyi-chimera. Kukhiqiza kakhulu ukusebenzisa wonke lawo mandla emisebenzini ekwenza uzizwe ukahle, esikhundleni sokujaha izimiso ezingenakwenzeka.
Okokugcina, uma uhlushwa ukukhathazeka, kuyaqondakala ukuthi uzama ukuthola izindlela ezahlukene zokuphuma kulesi simo, kodwa cabanga ukuthi uma le mizamo ingaphumeleli, ingagqamisa umuzwa wokuhluleka, okuzothuthukisa ukuzethemba okuphansi. futhi kwandise nakakhulu, ukukhathazeka, ukuvala umbuthano ononya lapho kuzoba nzima nakakhulu ukuphuma.
Ukuze ungabambeki kulowo mjikelezo, kungcono ukufuna usizo lochwepheshe. Ukukhathazeka kungalawuleka ukuze kungabi yisithiyo empilweni yakho, kodwa ngesinye isikhathi kuyadingeka ukuthi ube nomuntu ozokuqondisa ekuthuthukiseni nasekusebenziseni amasu afanele futhi ugweme ukuphindeka.
Imithombo
U-Benéitez, B. (2022) Qué es el 'yo' en Psychology?: Las claves de cómo nos percibimos a nosotros mismos. Indawo: La Vanguardia.
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Nguyen, D. et. Al. (2019) Ukuzethemba Okuphansi kanye Nenhlangano Yako Nokukhathazeka, Ukucindezeleka, kanye Nombono Wokuzibulala Esikoleni Sebanga Sekondari sase-Vietnamese: Isifundo Esiphambene. Front Psychiatry; 10:698.
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Umnyango Ingabe uhlushwa ukukhathazeka? Mhlawumbe kungenxa yokuzethemba yashicilelwa okokuqala ngo Ikhona lePsychology.
