Uyifumana njani i-spike ngesiquphe kuxinzelelo oluphantsi kolawulo

Imfundo yezeMpilo

Nokuba uhlala ne- Unxunguphalo okanye ndiyifumene Iziganeko zika-2020 Ukuchaphazela imeko yakho, ukulawula impilo yakho yengqondo kubaluleke ngakumbi kunangaphambili. Ukufumana i-spike ngesiquphe kukuxhalaba ngumbandela oqhelekileyo-lowo ufunyanwa ngabantu abaninzi nangakumbi.

UTonya Crombie , Ph.D., umbhali we Yeka Ukuzikhathaza Ngomntwana Wakho Onxungupheleyo , Isalatha kwi-poll ekhutshwe ngu Umbutho wezengqondo zaseMelika lonto ityhila ukuba i-62% yabantu baseMelika baziva bexhalabile ngakumbi kunangaphambili ngeli xesha kunyaka ophelileyo. Oko kuphawula ukwanda okukhulu ngaphezulu kwee-APA polls kule minyaka mithathu idlulileyo, apho inani liphakathi kwama-32% nama-39%.

Xa ucinga ngoxinzelelo olubalulekileyo olubangelwe bubhubhane wehlabathi, ukungaqiniseki kwezoqoqosho, izidubedube kwezentlalo, iyantlukwano kwezopolitiko, kunye nokhetho lukamongameli okhuphisanayo, uCrombie uthi, kuyaqondakala ukuba kutheni abantu abaninzi beziva bexhalabile kunanini na ngaphambili.

Apha, funda ukuba yintoni ebangela ukuqala ngesiquphe koxinzelelo, kwaye kungalawulwa njani.

Yintoni ebangela ukuqala koxinzelelo ngequbuliso?

Ukuqala ngesiquphe koxinzelelo kunokubangelwa zizinto ezininzi- ukusuka kumnyhadala omkhulu, njengokufa kusapho, ukuya koxinzelelo lwemihla ngemihla, njengomsebenzi okanye amaxhala ohlahlo-lwabiwo mali- kodwa ngamanye amaxesha kunokubangelwa kukungabikho kwanto okanye imiba asazi.

Ubuchopho bethu benzelwe ukujonga ingozi kwaye sazise xa kuvela le miqondiso, utshilo uKarin Kassab, MA, ugqirha wezengqondo kunye ne-CEO ye IZiko lokuCebisa ngokuCacileyo . Nangona inokuziva ngathi ngamanye amaxesha, unxunguphalo alulutshaba lwakho. Ingqondo yakho izama ukukugcina ukhuselekile. Cinga ngoxinzelelo lwakho njengenkqubo yokhuseleko ethe nje kancinci ukuziva.

Iimvakalelo ezothusayo zovalo kunye noxinzelelo zihlala zibangelwa lixhala elithile. Isenokuba yingxoxo okanye indawo okanye ivumba elibangela uxinzelelo, utshilo uSilvi Saxena, MSW, LSW, ugqirha onelayisensi Ukukhetha Unyango . Inokuba sisiphumo sokugxila kwiingcinga kwinto enoxinzelelo kunye nokukhathazeka, into engenasisombululo okanye ukukhathazeka malunga neemeko ezimbi kakhulu. Iziganeko zobomi ezinkulu zinokubangela uthotho lohlaselo loxinzelelo kwaye kunokuba lula ukungena kumzekelo wokucinga okungalunganga, okonyusa uxinzelelo. Ngenxa yoko, kubalulekile ukuzama ukuqonda oonobangela bexhala lakho, ukuze ufumane iindlela zokuyilawula.

Ngaba umntu ngequbuliso angakhula abe nexhala?

Ngelishwa, ixhala linokuchaphazela nabani na nangaliphi na ixesha, kwaye ukuqala ngesiquphe kunokuphazamisa. Ukuphazamiseka koxinzelelo yenye yeendlela inkxalabo exhaphakileyo exeliweyo yezempilo yengqondo Ucacisa uKassab. Ngapha koko, umntu om-1 kwaba-4 ufumana ingxaki yokuxhalaba ngaxa lithile ebomini babo.

Kubalulekile ukuba uqaphele ukuba uxinzelelo lunokuza kwaye luhambe ngesiquphe, ngakumbi ukuba linxibelelene nomsitho onzima okanye imeko. Ukuqala ngesiquphe koxinzelelo kunokwenzeka xa into inoxinzelelo olukhulu isenzeka ngokungalindelekanga, okanye xa kukho iintlungu emzimbeni, uxinzelelo lomzimba, kolunye uhlobo loxinzelelo olukhulu lwengqondo, utshilo uSaxena.

Ngeli xesha, ugqirha wengqondo UJared Heathman , MD, icacisa ukuba ngelixa uxinzelelo lunokubangelwa sisimo esithile soxinzelelo, inokuba ikwayi-random kwaye ityhafise ngokulinganayo. Ngayiphi na indlela, kukho izinto onokuzenza ukulawula uxinzelelo okanye uloyiko xa uqala.

Isayikholojisti yezonyango enelayisensi UAron Weiner , Ph.D., ithi, I-spikes ezixhalabisayo kukusebenza kwenkqubo yomlo 'yokulwa-okanye-yokubaleka', isenzo somzimba esomeleleyo xa sicinga ukuba sisengozini ngandlela thile. Ngenxa yoko, sinokulindela ezinye zezi zinto zilandelayo iimpawu zoloyiko :

• Ukubetha kwentliziyo okanye ukubetha kwentliziyo
• Ukuba shushu okanye ube nesiyezi
• Ukubila okungachazwanga
• Ukuqhawukelwa ngumphefumlo
• Ukungcangcazela okanye ukubopha
• Uziva ngathi awukwazi ukulawula imeko

Ezinxulumene: Ukuhlaselwa kwexhala ngokuchasene nokuhlaselwa kukothuka

Ndingaluthomalalisa njani ixhala lam ngokukhawuleza?

Amayeza lukhetho lwexesha elide . Kodwa, abasoloko belungiswa kwangoko. Amayeza okulwa noxinzelelo, anje Ativan , IKlonopin , okanye Xanax , inokusebenza ngokukhawuleza — kwisithuba semizuzu okanye iiyure. Amayeza okulwa noxinzelelo, ngamanye amaxesha asetyenziselwa ukunyanga uxinzelelo, angathatha iiveki ezimbalwa ukufikelela kwinqanaba eliphezulu. Njengoko uHeathman echaza, amayeza angathatha ixesha elide ukuba asebenze njengoko amayeza kufuneka angeniswe, agaywe, afunxwe, emva koko adluliselwe kwigazi.

Ukuba ufumana uxinzelelo okokuqala okanye une-spike engalindelekanga yoxinzelelo, kukho iindlela ezithile onokuziqesha ngalo mzuzu ukunceda kwiimpawu zakho ezikhulayo. Ukuqala ngesiquphe ixhala kulawulwa ngcono ngeendlela zokuphumla, utshilo uHeathman, onokuthi usebenze kwangoko emva kokuqeshwa. Ezinye izicwangciso zokuthoba ziquka:

• Ukuphefumla nzulu: Ukuphefumla ngokunzulu kuyasebenza kakhulu njengoko kunceda ukuzola inkqubo ye-autonomic nervous, uyacacisa uSaxena. Zininzi iindawo zokuphumla iindlela zokuphefumla nzulu . Qala ngokuphefumla ngempumlo yakho, kwaye uzame ukugcwalisa isisu sakho ngomoya. Emva koko, khupha ngomlomo wakho, kwaye uphinde amaxesha amathathu ukuya kwali-10.
• Ukucamngca: Ingqondo-ukukhumbula ukuba imeko yoxinzelelo yexeshana kwaye iya kudlula. Hambisa kwindawo ekuvumela ukuba usebenzise zonke izivamvo zakho, oku kunceda ukunciphisa iimpawu zoxinzelelo, utshilo uSaxena. Zininzi ubuchule bengqondo oko kunokunceda uxinzelelo ekumameleni ukurekhodwa okukhokelwayo ukuya kumbala we-mandalas ngelixa ujolise kumzuzu wangoku.
• Ukuhlaziya ukuphumla kwemisipha: Xa uziva uxhalabile, kusenokwenzeka ukuba izihlunu zakho zixinekile. Obu buchule buquka ukuqina kwezihlunu ezithile njengoko uphefumla ngaphakathi, emva koko ubaphumze njengoko uphefumlela ngaphandle ukukhupha uxinzelelo.
• Iindlela zokuboniswa: Sebenzisa umbono wakho ukukhuthaza ukuzola. Khetha umfanekiso okwenza uzive uhlaziyekile, njengebhedi yakho epholileyo, okanye ulwandle. Emva koko yiba nomfanekiso ngqondweni xa ixhala libamba.
• Uqeqesho lwe-Biofeedback: Oku kuhlala kubandakanya enxibe isixhobo loo mibini ine-app. Iyaqaphela xa ukuphefumla okanye ukubetha kwentliziyo yakho, kwaye inikezela imithambo yokuphefumla ukukunceda uyicothise iye kumanqanaba aqhelekileyo.
• Mamela umculo: Olunye uphando lufumanise ukuba ukumamela umculo kunokunciphisa amanqanaba e-cortisol (aka hormone yoxinzelelo).
• Umthambo: UKassab ucacisa ukuba ukuzilolonga rhoqo, ukumodareyitha sisixhobo esikhawulezayo sokunciphisa uxinzelelo. Intsingiselo, ukuzilolonga ngokukhawuleza kunokunciphisa ngokukhawuleza iimvakalelo ezixhalabisayo.

Zonke ezi ndlela zisebenza ngokutshintsha ukugxila kwengqondo yakho, ukuze kudlule iimpawu zoxinzelelo. Esinye sezitshixo zokuthomalalisa uxinzelelo kukwaqaphela ukuba kutheni kwaye kutheni isenzeka. Ukuba uyayiqonda into yokuba iyatyibilika, ucacisa uSaxena, emva koko unokuzicel 'umngeni ekusebenziseni ipateni yokucinga efanayo ukuqonda ukuba yimvakalelo yokudlula.

Yintoni elandelayo?

Nabani na onokuziva exhalabile ngamanye amaxesha kwaye kubaluleke ngakumbi ukuqonda ukuba uziva uxhalabile ayi Ndithetha ukuba kukho into engalunganga kuwe, utshilo uCrombie.

Ukuba unenkxalabo malunga nokunyuka kwexhala, okanye ngokukhawuleza ukuxhalaba, ngoko ke kubalulekile ukubonisana neengcali zonyango. U-Heathman ucebisa ukuba ufune ukubonisana xa uxinzelelo lwakho lungasombululi ngokuziqhelanisa neendlela zokuphumla. Umntu ohlangabezana noxinzelelo unokuba amayeza amiselweyo okanye uthunyelwe kunyango .

U-Kassab ukhumbuza nezigulana ukuba ukuhlala ngexesha lobhubhane wehlabathi kuyaqondakala kuxinzelelo kubantu abaninzi, kwaye ukonyuka koxinzelelo ngexesha loxinzelelo yindlela eqhelekileyo yokuphendula kwimeko engaqhelekanga. Nangona kunjalo, ukuba iindlela zokuphumla kunye nokuphefumla, ukuzilolonga kunye nengqondo, akuncedi ukuthintela uxinzelelo lwakho, kuya kufuneka unxibelelane nengcali yezonyango eza kukucebisa kumanyathelo alandelayo okulawula imeko.

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