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Uxinzelelo lwezibalo 2021: Ixhaphake kangakanani uxinzelelo kwaye ngubani ochaphazeleka kakhulu?

Iindaba

Ngaphandle kwemizamo yethu emihle, uxinzelelo luhlala luyinto yobomi, into abantu abaninzi abaye bafunda ukuyinyamezela. Kwaye ngelixa ixhaphake ngokumangalisayo eUnited States, ukuqonda uxinzelelo kunye noonobangela boxinzelelo kunokwenza ukuba kungoyiki kangako. Esi sikhokelo sinika ukuntywila okunzulu kwiinkcukacha manani zoxinzelelo, iziphumo zalo kwimpilo yethu, kuthintelo nakunyango.

Yintoni uxinzelelo?

Uxinzelelo ayisiyongcali isifo, nangona inokuba neziphumo ezihlala zihleli kwimpilo yengqondo yomntu. Endaweni yoko, yimpendulo. Ngokukodwa, yenye yeendalo zomzimba ngokwasemzimbeni, ngokwengqondo nangokweemvakalelo ekuphenduleni koxinzelelo lwangaphandle. Rhoqo umthombo woxinzelelo ubangelwe lutshintsho- intshukumo enkulu, iprojekthi entsha, umtshato, njl. Kodwa inokusuka kwindawo ekuyo umntu, njengebhosi enoburharha okanye incoko exineneyo.

Xa umzimba ujongene nesoyikiso esibonwayo, amanqanaba oxinzelelo anyuka kunye neehomoni ezinjenge-cortisol, i-epinephrine, kunye ne-norepinephrine ziyakhululwa ukwandisa ukuphapha, ukuxinana kwezihlunu, kunye nokunyusa uxinzelelo lwegazi. Lo ngumlo wendaleko okanye impendulo yendiza. Kodwa kwiimeko ezininzi, unobangela woxinzelelo ayisiyiyo eyokuhlasela ngokwasemzimbeni, ke oko kunokubangela iintloko, ukonyusa uxinzelelo lwezihlunu, ukungalali kakuhle, ukungaginyisi mathe, kunye nezinye iimpawu.

Ngamagqabantshintshi amafutshane, uxinzelelo lunokunceda umntu andise imveliso okanye agxile kugxilwe. Kodwa uxinzelelo olungapheliyo lunokuba negalelo kwiingxaki zempilo ezinje ngoxinzelelo oluphezulu lwegazi, isifo sentliziyo, ukuphazamiseka koxinzelelo kunye nokuphazamiseka kwamathumbu.

Luxhaphake kangakanani uxinzelelo?

Ngamafutshane, uxinzelelo luxhaphake kakhulu. Kunqabile ukuba nabani na abaleke ngokupheleleyo kuyo. Kodwa kule minyaka idlulileyo, uxinzelelo lokuzixela luye lwanda kakhulu. Thatha ujongo:

Ngaphezulu kwekota yesithathu yabantu abadala baxela iimpawu zoxinzelelo, kubandakanya intloko, ukudinwa, okanye iingxaki zokulala. (Umbutho weAmerican Psychological Association, 2019)
Iipesenti ezisibhozo zabasebenzi baseMelika bathi bafumana uxinzelelo emsebenzini. (IZiko laseMelika loxinzelelo)
Phantse isiqingatha sabo bonke abantu abadala base-US (i-49%) bathi uxinzelelo luchaphazele kakubi indlela abaziphethe ngayo (I-American Psychological Association, 2020)

Uxinzelelo lwezibalo kwihlabathi liphela

Malunga nesinye kwisithathu sabantu kwihlabathi liphela baxele ukuba baziva bexinezelekile, bexhalabile, kwaye / okanye benomsindo kwi2019 (Gallup)
Phantse abantu abangama-284 ezigidi kwihlabathi liphela banengxaki yokuxhalaba (Ilizwe lethu kwiDatha, ngo-2017)
Amazwe axinzelelekileyo, ngokusekwe kwipesenti yabemi abaxele uxinzelelo kakhulu izolo, zezi:
- IGrisi (59%)
- KwiiPhilippines (58%)
- ETanzania (57%)
- IAlbania (55%)
- I-Iran (55%)
- ISri Lanka (55%)
- IUnited States yaseMelika (55%)
- IUganda (53%)
- ICosta Rica (52%)
- IRwanda (52%)
- I-Turkey (52%)
- IVenezuela (52%)

(IGallup, 2018)

Uxinzelelo loxinzelelo eMelika

Phantse 1 kwaba-5 abadala baseMelika bathi impilo yabo yengqondo yehlile ukusukela kunyaka ophelileyo (Umbutho Wezengqondo waseMelika, 2020)
S. abantu abadala kuvavanywe ngo-2020 baxela ukuba ukwanda koxinzelelo:
- Ukuchaphazeleka okungalunganga kwindlela abaziphethe ngayo (49%)
- Ukonyuka koxinzelelo kwimizimba yabo (21%)
- Ibangele ukuba baphume ngomsindo (20%)
- Unobangela weenguqu ezingalindelekanga (20%)

(Umbutho wezengqondo zaseMelika, 2020)

- Amashumi amathandathu anesihlanu eepesenti zabantu baseMelika abaphononongiweyo bathi ukungaqiniseki okwangoku kwisizwe kubangela uxinzelelo (Umbutho wezengqondo waseMelika, 2020)

Uxinzelelo loxinzelelo ngesizathu

Olunye loxinzelelo oluqhelekileyo alunakuze lutshintshe, njengemali, umsebenzi, kunye noxanduva losapho. Kodwa i-2020 ibone ukubulawa kwabasukeli abatsha, kubandakanya ubhubhane we-COVID-19, imeko yezopolitiko enengxabano, nokunye okuninzi.

Phantse i-8 kwabali-10 baseMelika baxele ukuba i-coronavirus (i-COVID-19) ibabangele ukuba babe noxinzelelo (I-American Psychological Association, 2020)
Amashumi asixhenxe anesixhenxe eepesenti abantu abadala base-US baxela ukuba baziva bexinezelekile kwikamva lesizwe, ukusuka kuma-66% ngo-2019 (Umbutho Wezengqondo waseMelika, 2020)
Ngo-2020, ama-63% abantu abadala base-US bathi uqoqosho ngumthombo obalulekileyo woxinzelelo, xa kuthelekiswa nama-46% ngo-2019 (Umbutho Wezengqondo waseMelika, 2020)
Phantse ezibini kwisithathu seengcali zithi amanqanaba oxinzelelo emsebenzini kunyaka ophelileyo ayephezulu kunakwiminyaka emihlanu eyadlulayo (Korn Ferry, 2019)
Uphononongo luka-2017 lubonise ukuba ezona zinto zibangela uxinzelelo eMelika zezi:
- Imali (64%)
- Umsebenzi (60%)
- Uqoqosho (49%)
- Uxanduva losapho (47%)
- Iingxaki zempilo yakho (46%)

(Umbutho waseMelika wengqondo, 2017)

Uxinzelelo loxinzelelo ngokobudala

Izizukulwana ezincinci zihlangabezana nenqanaba eliphezulu loxinzelelo kunye noxinzelelo kunabantu abadala kwi-2020, ngakumbi e-United States.

Xa bebuzwa ukuba babhale amanqanaba oxinzelelo lwabo alishumi, nantsi indlela abantu abadala base-US abaphendule ngayo ngokweqela leminyaka:
- Isizukulwana Z: 6.1
- Iminyaka eliwaka: 5.6
- IGen X: 5.2
- Iintsana ezinyukayo: 4.0
- Abantu abadala abadala: 3.3

(Umbutho wezengqondo zaseMelika, 2020)

Iqondo lokuhamba rhoqo kwempilo yengqondo enxulumene noxinzelelo kwi-2018 yayifana nabantu abadala kodwa abantwana abancinci kunye nabantu abadala abadala baxela uxinzelelo olungakumbi:
- Iminyaka eliwaka: 56%
- Uhlobo X: 45%
- Iintsana ezinyukayo: 70%
- Abantu abadala: 74%

(Umbutho waseMelika wengqondo, 2018)

Uxinzelelo lwezibalo ngesondo

Uxinzelelo alufani nje ngokwahlukeneyo kumaqela eminyaka, kodwa ngokwabelana ngesondo ngokunjalo, kwaye abasetyhini kunokwenzeka ukuba bafumane amanqanaba aphezulu.

Abasetyhini abaphononongiweyo babeke amanqanaba abo oxinzelelo kumyinge we-5.1 kwayi-10, ngelixa amadoda axela umndilili we-4.4 kwaba-10 (Umbutho Wezengqondo waseMelika, ngo-2016)
Phantse isinye kwisithathu sabasetyhini (i-32%) baxele ukonyuka koxinzelelo kule minyaka mihlanu idlulileyo, xa kuthelekiswa ne-25% yamadoda (I-American Psychological Association, 2010)
Amashumi amathathu anesithathu eepesenti abasetyhini abatshatileyo abachaze ukuba bafumana uxinzelelo olukhulu kwinyanga ephelileyo, xa kuthelekiswa neepesenti ezingama-22 zabasetyhini abangatshatanga (Umbutho Wezengqondo waseMelika)
Kwabafazi abaphononongiweyo, iipesenti ezingama-49 zichaze ukuba zinengxaki yoxinzelelo rhoqo, xa kuthelekiswa ne-40% yamadoda kuvavanywa (iGallup, 2017)

Uxinzelelo kunye nempilo iyonke

Okwangoku, kunokuba ngathi uxinzelelo kukucaphuka okuzayo kuhamba neziganeko ezithile. Kodwa inokushiya umbono okhawulezileyo kunye nexesha elide kwimpilo yomntu ngokwasemzimbeni nangokwasemzimbeni. Ixesha elifutshane iimpawu zomzimba yoxinzelelo kubandakanya iintloko, uxinzelelo lomsipha, ukudinwa, ukuphakama kwentliziyo, isisu esibuhlungu kunye nengxaki yokulala. Iimpawu zempilo yengqondo zibandakanya ukucaphuka, ukungazinzi kunye nokusilela kokugxila. Ekuhambeni kwexesha, amanqanaba aphezulu oxinzelelo anokubangela uxinzelelo, ukuphazamiseka koxinzelelo , iingxaki zesisu, ukungasebenzi kakuhle ngokwesondo , kunye nokuzuza ubunzima. Uxinzelelo lwexesha elide luye lwanxulunyaniswa nesifo sentliziyo.

Kubantu ngokubanzi, abantu abadala abanoxinzelelo lomsebenzi okanye uxinzelelo kubomi babucala bane-1.1-fold to 1.6-fold eyonyusa umngcipheko we-coronary heart disease and stroke (Indalo yokuHlola iKhadi, 2018)
Abathathi-nxaxheba abafundayo abanenqanaba eliphezulu leemfuno zengqondo emsebenzini wabo babenomngcipheko ophindwe kabini woxinzelelo olukhulu okanye uxinzelelo oluqhelekileyo lokuxhalaba xa kuthelekiswa nalawo anemfuno eziphantsi zomsebenzi (Psychol Med, 2008)
Amashumi asixhenxe anesixhenxe eepesenti abantu baseMelika bathi bafumana iimpawu zoxinzelelo lomzimba rhoqo, kwaye iipesenti ezingama-73 zichaze ukuba baneempawu zengqondo (I-American Psychological Association, 2017)
Amashumi amane anesibini eepesenti abantu baseMelika abaphononongiweyo bathi uxinzelelo lubabangele ukuba balale kwaye iipesenti ezingama-33 zithe zibangele ukuba batye kakhulu ngenyanga ephelileyo (Umbutho Wezengqondo waseMelika, ngo-2017)

Iindleko zoxinzelelo

Kuqikelelwa ukuba uxinzelelo lomsebenzi lubiza imboni yase-US ngaphezulu kwe- $ 300 yezigidigidi ngonyaka ngokungabikho emsebenzini, inzuzo, ukunciphisa imveliso, kunye nezonyango, ezomthetho, kunye neendleko zeinshurensi (IAmerican Institute of Stress)
Uxinzelelo lubiza amashishini aqikelelwa kwi-125 yezigidigidi ukuya kwi-190 yezigidigidi kwinkcitho eyongezelelweyo yokhathalelo lwempilo ngonyaka (uLawulo lweNzululwazi, 2016)

Uthintelo loxinzelelo

Imicimbi yezempilo yemihla ngemihla kunye neendleko zoxinzelelo zibangele abantu baseMelika ukuba bafune iindlela abanokuzikhupha ngayo. Akusoloko kunokwenzeka ukukhusela uxinzelelo, kodwa kukho iindlela ezithile zokuluyeka ngaphambi kokuba luqale. Uninzi lwezi ndlela lubangelwa kukutshintsha kwengqondo. Ngamanye amaxesha uxinzelelo lunokubangelwa kukuzithetha ngokwakho, ukungabi nathemba, ukugqibelela okanye ukungalwamkeli utshintsho, utshilo uBrian Wind, Ph.D., ugqirha wezengqondo kunye neGosa eliyiNtloko leKlinikhi UhamboPure . Ukufunda indlela yokuthintela ezi patheni zokucinga zingafunekiyo kunokuphucula ukubanakho ukujongana neemeko zoxinzelelo, okukhokelela kuxinzelelo oluncinci ngokubanzi.

Ukuchonga uxinzelelo olubalulekileyo kunokunceda umntu ukuba aziphathe xa zivela okanye aziphephe ngokupheleleyo (ukuba kunokwenzeka). Uxinzelelo lunokubangelwa ziziganeko zangaphandle ezinje ngobunzima kubudlelwane bomntu, ubunzima bezezimali okanye umsebenzi, utshilo u-Wind, kwaye ngelixa ezi zingasoloko zinokuphepheka, zizinto umntu anokuzilungiselela ngokwengqondo. Kwaye ukugcina imikhwa elungileyo yobomi njengokutya okusempilweni, ishedyuli eyaneleyo yokulala, kunye nokufezekisa ubuhlobo, uyaqhubeka, unokunceda ukuphucula ukomelela kunye nokuphucula ubudlelwane.

Kuba umsebenzi luxinzelelo oluphezulu kwihlabathi liphela, ibhalansi esempilweni yomsebenzi-wobomi yinto ebalulekileyo nakwiphazili. Iinkampani ezininzi ziyayiqonda into enokubangela uxinzelelo kubasebenzi (nakwimali), kwaye ekuphenduleni, baqhuba uqeqesho kulawulo loxinzelelo kunye namanyathelo akhuthaza amava omsebenzi alungeleleneyo.

Ukunyanga uxinzelelo

Ewe uxinzelelo luyinxalenye yobomi. Wonke umntu uyayifumana ngamanye amaxesha okanye kwenye. Kodwa indlela elawulwa ngayo ingayinciphisa okanye iyandise. Umzekelo, ukuselwa kotywala ngokugqithileyo, ukutya kakhulu, ukutshaya, kunye nokuchitha ngaphezulu kunokubonakala kuluncedo okomzuzwana kodwa kunokuba yingozi kwimpilo yomntu ngokwasengqondweni nangokwasemzimbeni ekuhambeni kwexesha.

Xa kuziwa kubuchwephesha bokulawula uxinzelelo oluchanekileyo kubalulekile ukugcina iindlela zokulwa impilo ezinje ngeyoga, ukucamngca, ukushicilela iindaba okanye ukuzonwabisa, utshilo uWind. Yenza ixesha lakho nokuba uziva ungafanelekanga. Ukuhambahamba kwindalo okanye ukwenza umthambo kukwayindlela ezintle zokunciphisa uxinzelelo.

Ezinye izifundo zibonise ukuba Ukucamngca ngengqondo kunobungqina obulinganiselweyo ukuphucula uxinzelelo kunye noxinzelelo, kwaye abanye babonisa loo nto iyoga inokunciphisa uxinzelelo , uxinzelelo, uxinzelelo, kunye nokunye. Isifundo se2020 Ukwafumanise ukuba ukuchitha ubuncinci imizuzu elishumi ngaphandle kunokunceda ukunciphisa uxinzelelo lwengqondo kunye nomzimba kunye novavanyo luka-2014 kwimithambo yesiqhelo eqaphele umphumo walo kuqiniseko lweemvakalelo. Eminye imisebenzi enokuba luncedo kubandakanya ukumamela umculo, ukudlala nesilwanyana, ukuhleka, kunye nokuchitha ixesha nabahlobo.

Kwiimeko ezithile, umntu unokujonga amayeza kunye nezongezo endaweni yoko. Oogqirha ngekhe bamisele amayeza kuxinzelelo olungephi, okwethutyana. Kodwa uxinzelelo olukhulu, olungapheliyo kunye noxinzelelo kunokubangela ukuba ichiza njenge-Xanax (alprazolam), iKlonopin (clonazepam), okanye iValium (diazepam). La machiza, angaodidi lweziyobisi ekuthiwa yi-benzodiazepines, achaphazela ii-neurotransmitters ezithile ukuze zivelise ingqondo.

Ukufumana uxinzelelo oluncinci, lwemihla ngemihla, abanye abantu bakhetha izongezo zokutya ezinje ngeti eluhlaza, i-lavender, i-magnesium, i-lemon balm kunye ne-kava. Ezi azinamandla njengamayeza, kodwa zinokukunceda.

Uxinzelelo lwe-FAQ

Bangaphi abantu abanoxinzelelo?

Phantse iipesenti ezingama-75 zabantu baseMelika baxela kwi-American Psychological Association ukuba bafumene iimpawu zomzimba nezengqondo zoxinzelelo kwinyanga ephelileyo.

Ngubani ochaphazeleka kakhulu luxinzelelo?

Ngokwe-APA's 2020 Stress eMelika yokufunda, uGen Z uxinzelelo ngakumbi kuneMillenials, uGen X, iiBantwana Boomers, okanye abantu abadala.

Zeziphi iipesenti zabafundi abaphezulu abaxinezelekileyo? Yeyiphi ipesenti yabafundi beekholeji abacinezelweyo?

Kwi Uphononongo loPhononongo lwePrinceton ka-2015 , Iipesenti ezingama-50 zabafundi abaphezulu baxele ukuba baziva bexinezelekile. Kwi Ingxelo ye-AHCA ka-2018 , Iipesenti ezingama-63.4 zabafundi beekholeji abaphononongiweyo baxele uxinzelelo olukhulu

Bangaphi abantu abafayo ababangelwa luxinzelelo?

Uhlalutyo lweemeta olunye ibonakalise ukuba malunga nokufa kwezigidi ezintlanu kwihlabathi liphela kubangelwa kukuphazamiseka kwengqondo kunye noxinzelelo ngonyaka. Uxinzelelo iye yanxulunyaniswa koonobangela abahlanu baseMelika ababangela ukufa: isifo sentliziyo, umhlaza, izifo zemiphunga, iingozi, ukuqina, nokuzibulala.