Siphila shà esiphephweni sedatha sangempela: izihloko zezindaba ezithusayo, izaziso eziqhubekayo, imidiya yezenhlalo, amanga abiwe ngemizuzwana, kanye nezindaba ezivuselelwa ubusuku nemini. Ubuchopho bethu, obuklanyelwe ukusivikela ezingozini zangempela, manje bugcwele ulwazi oluningi abangalwazi njalo ukuthi baluhlunge noma balucubungule kanjani. Futhi lokho, kungakhathaliseki ukuthi siyakuthanda noma cha, kunemiphumela eqondile enhlalakahleni yethu yengqondo.
Lokho okubizwa ngokuthi inkinga yolwazi akuyona nje inkinga yezobuchwepheshekodwa futhi okuhlobene ngokomzwelo kanye nempilo. Uma sibuka izindaba nokuqukethwe ngaphandle kokuzibamba—ikakhulukazi ngezikhathi ezibucayi njengobhubhane noma inkinga yezomnotho— ukucindezeleka nokukhathazeka Futhi umuzwa wokusongelwa uyanda kakhulu. Kulesi siqondiso esiwusizo, sizohlola, ngokucacile nangokulula, ukuthi kwenzekani engqondweni yakho kulezi zimo nokuthi ungayihlela kanjani impilo yakho yansuku zonke ukuze usinde ekugcwaleni kolwazi ngaphandle kokufaka impilo yakho yemizwa engozini.
Kuyini ukucindezeleka nokukhathazeka, futhi kungani kukhula ngolwazi oluningi kangaka?
Ukucindezeleka kuyindlela umzimba wakho osabela ngayo enseleleni noma osongelweni lwangaphandle.Kungakhathaliseki ukuthi kuyiqiniso noma kuyacatshangwa, ukucindezeleka kungabangelwa ukuhlolwa, inkinga emsebenzini, ibhili elingalindelekile, noma izindaba ezesabekayo mayelana nokugula. Ngakolunye uhlangothi, ukukhathazeka impendulo yangaphakathi ephakamayo lapho lokho kucindezeleka kuqhubeka noma lapho ingqondo yakho igxila ekukhathazekeni, noma ngabe ingozi ayisheshi.
Ubuchopho bethu bavela ukusisiza sisinde ezindaweni ezinobutha. Impendulo edumile "yokulwa noma ukubaleka" yavuselelwa lapho okhokho bethu behlangana nesilwane esidla ezinye izilwane noma isilwane esidla ezinye izilwane isimo somzimba Kuyingozi. Ngalezo zikhathi, ukwanda kwe-adrenaline namanye ama-hormone kwashukumisa amandla okugijima noma ukulwa. Nokho, namuhla, akuvamile ukuba sibalekele ingozi engokwenyama, kodwa uhlelo lwe-alamu lusasebenza ngendlela efanayo uma sifunda izihloko zezindaba ezimbi noma silandela izingxoxo zezokuxhumana ezigcwele ukwesaba amahora amaningi.
Isakhiwo esiyinhloko kulo lonke inqubo yi-amygdalaNjengoba itholakala kuyo yonke ingxenye yobuchopho, le ndawo ihilelekile ekucubunguleni ukwesaba, ukulawula imizwa, inkumbulo yemizwa, kanye nokuvuselela izimpendulo zokusinda. Ucwaningo lubonisa ukuthi, kubantu abanezinkinga zokukhathazeka, i-amygdala ivame ukusebenza kakhulu futhi kaningi, njengokungathi uhlelo lwe-alamu lusabela ngokweqile cishe kunoma yisiphi isikhuthazo.
Inkinga akuyona ukuthi uhlelo luyasebenza, kodwa ukuthi ayicimi uma sekuyisikhathiUmzimba wenzelwe ukungena esimweni sokuqwashisa lapho ubhekene nengozi bese ubuyela esimweni sokuzola. Kodwa-ke, lapho sihlaselwa ngezindaba ezimbi, imiyalezo ecindezelayo, izingxabano eziku-inthanethi, kanye nokukhathazeka okuqhubekayo, lesi simo sokuqwashisa sihlala cishe singayeki. Lokhu kucindezeleka okungapheli kugcina kuthinta impilo yethu yomzimba neyengqondo.
Ezimweni zomhlaba wonke ezifana nobhubhane lwe-COVID-19Konke lokhu kuyanda. Ukwesaba lesi sifo, imiphumela yezomnotho, ukungazethembi emsebenzini, ukuqhelelana nabantu, kanye nomuzwa wokungalawuleki kudala indawo ephelele yokuzalela ukucindezeleka nokukhathazeka okukhulu. Iningi labantu abane-COVID-19 liye labhekana nezimpawu ezincane noma eziphakathi, kodwa ukwesaba okungenzeka—kumuntu siqu, emndenini wakhe, emsebenzini wakhe, ekusaseni lakhe—kuye kwadala amazinga okucindezeleka angakaze abonwe emhlabeni wonke.
Indlela ulwazi oluningi olukhulisa ngayo ukucindezeleka nokukhathazeka
I-inthanethi ayiseyona ithuluzi nje Okomsebenzi noma ukufunda. Namuhla futhi kuyizinto zokuzilibazisa, ubudlelwano bomuntu siqu, ukuboniswa kwemibono, kanye nomthombo wezindaba oqhubekayo. Umjikelezo wezindaba usebenza amahora angama-24 ngosuku futhi uncintisana ngokunaka kwethu ngokuphuthuma kanye nemizwa. Ukuqala ekuseni ngokubheka izihloko ezithusayo, ukuphawula okuvusa inkanuko ezinkundleni zokuxhumana, noma imibukiso yenkulumo enolaka kuthelevishini sekuyinto evamile… kodwa akuyona indlela engcono kakhulu yokunakekela ingqondo yakho.
Ngaphambi kobhubhane Ukuxhumana phakathi kwezindaba nokucindezeleka kwase kutholakale kakade. Ocwaningweni lwango-2014 olwenziwe yi-NPR, iRobert Wood Johnson Foundation, kanye neHarvard School of Public Health, cishe ama-40% abahlanganyeli abike ukuthi abhekane namazinga aphezulu okucindezeleka ngenyanga edlule, kanti abaningi bakhomba ukuchayeka ezinhlelweni zezindaba kanye nemibiko njengento ebalulekile.
Njengoba kunenhlekelele yezempilo yomhlaba wonke efana ne-COVID-19Umthelela ukhule kakhulu. Kwabaningi babantu, bekungokokuqala bebhekene nobhubhane olukhulu kangaka. Izinguquko ezinkulu emikhubeni yansuku zonke, imikhawulo yokuhamba, ukungaqiniseki kwezomnotho, kanye nokwesaba okungaziwa kuye kwaholela abantu abaningi ukuba bagxile kakhulu ezindabeni, befuna izimpendulo noma umuzwa wokulawula ocishe ungafiki.
Inkinga enkulu ngokugeleza kolwazi njalo ukuthi Akuzona zonke izinto ezinokwethenjelwa.Kanye nemithombo esemthethweni kanye nemithombo yezindaba ehlonishwayo, amabhulogi, amawebhusayithi, kanye namaphrofayili ezinkundla zokuxhumana ayasakazwa, exuba idatha, imibono, ukweqisa, kanye namanga aluhlaza okwesibhakabhaka. Lokhu kugcwala kokuqukethwe kwenza kube nzima ukuhlukanisa okuwusizo kulokho okuvusa inkanuko noma okuqanjiwe, okwandisa kakhulu umuzwa wokudideka, ukungabi namandla, kanye nosongo.
Uma sihlanganisa ulwazi olungapheli, ukuzihlukanisa nabantu, kanye nezinkinga zomnothoUkubhekana nokukhathazeka okukhulu, ukukhathala okukhulu, kanye nokudangala cishe akunakugwenywa. Kuvamile ukuzwa ukwesaba esimweni ongakwazi ukusilawula futhi okungekho muntu okulungiselele sona. Izindaba ezinhle ukuthi kunezindlela eziqondile zokubuyisa isikhala sengqondo, ukuhlunga kangcono lokho okusebenzisayo, kanye nokunciphisa umthelela walesi simo solwazi enhlalakahleni yakho.
Izimpawu zokuthi inkinga yolwazi iyakuthinta kabi
Sonke sibhekana nokucindezeleka Kwenzeka ngezikhathi ezithile, kodwa icebo liwukuthi sisabela kanjani. Lapho ukuchayeka ngokweqile ezindabeni ezimbi noma ezinkundleni zokuxhumana ezicindezelayo kuqhubeka, izimpawu zokugcwala ngokweqile ziqala ukubonakala okungafanele zinganakwa. Ukuzibona kusenesikhathi kukusiza ukuthi uthathe isinyathelo ngaphambi kokuba ukungakhululeki kube okungapheli.
Phakathi kwezimpawu zomzimba nezokuziphatha ezivame kakhulu Izimpawu zokucindezeleka okuqhubekayo zifaka phakathi izinguquko ezibonakalayo emazingeni akho amandla noma umsebenzi, njengokuzizwa ungaphumuli futhi ukhathazekile, noma ngokuphambene nalokho, untula ugqozi. Ungase futhi ube nobunzima bokulala, ubunzima bokuphelelwa yisikhathi ekupheleni kosuku, noma ukuvuka izikhathi eziningana ebusuku ingqondo yakho igijima ngemicabango efanayo.
Umzimba uvame ukunikeza izixwayiso ezicacile lapho ukucindezeleka kwakheka. Kuvamile ukuqaphela izibuko noma inhliziyo egijimayo ngaphandle kwesizathu esibonakalayo somzimba, ikhanda elibuhlungu eliphindaphindayo, ukungakhululeki kokugaya ukudla (njengokushisa kwesisu, isifo sohudo, noma ukugula okuvamile), izinguquko ekufiseni ukudla (ukudla okuningi noma okuncane kakhulu kunokujwayelekile), kanye nesimo sokuqapha njalo, njengokungathi kukhona okubi okuzokwenzeka.
Ezingeni lemizwa, umdwebo uyabonakala futhi. Ungase uzizwe ayicasukangaUngase ube sesimweni esibi noma uthukuthele ngezinto ezincane, ukhathazeke kakhulu ngezinkinga obuzisingatha kangcono, uqaphele ukudabuka okungajwayelekile okuhambisana nawe usuku lonke, uzizwe ukhathele ngisho nangemva kokuphumula, futhi ulahlekelwe yisithakazelo emisebenzini obuyijabulela.
Ukuzihlukanisa kanye nokushintsha kwemikhuba nakho kuyinkinga. amasiginali we-alamuUngase uqale ukukhetha ukuba wedwa isikhathi esiningi, ukuthola kunzima ukwenza izinqumo ezilula, ukuthola ubunzima bokucabanga kahle, noma ukuqaphela ukuthi ukuphuza kwakho utshwala, ugwayi, noma ezinye izinto—kufaka phakathi ukusebenzisa imithi ethile ngokuphoqelela—kukhuphuke noma kwehle kakhulu. Zonke lezi zinkomba zikhomba ukuthi uhlelo lwakho lokucindezeleka lusebenza isikhathi eside kakhulu.
Uma impendulo yokucindezeleka ihlala isebenza isikhathi esideIngozi yezinkinga ezinkulu zempilo yomzimba neyengqondo iyanda. Akukhona nje ukuzizwa kabi ngokomzwelo; ikhwalithi yokulala kwakho, amasosha omzimba wakho, umfutho wegazi lakho, ukugaya kwakho, kanye nenkumbulo yakho konke kungathinteka. Yingakho kubaluleke kakhulu ukungazilungisi lezi zimpawu futhi ucabangele izinguquko eziqondile endleleni oxhumana ngayo nolwazi kanye nomzimba wakho.
Amasu okuphatha ukucindezeleka okuhlobene nolwazi
Awukwazi ukulawula konke okwenzekayo emhlabeni, kodwa ungakwazi ukulawula indlela okwenza ngayo. umphenduliYilelo iphuzu elibalulekile. Ukunciphisa ukucindezeleka okubangelwa inkinga yolwazi akukhona ukuhlukana neqiniso unomphela, kodwa mayelana nokubeka imingcele, ukuhlela imithombo yakho, nokufunda ukusebenzisa abezindaba ukuze kuzuze wena, esikhundleni sokukuvumela ukuthi ikusebenzise.
Isinyathelo sokuqala esiwusizo ukunciphisa isikhathi osichithayo kuxhunyiweEsikhundleni sokuba izindaba zivele ngemuva usuku lonke noma uhlole izinkundla zokuxhumana ngokuphindaphindiwe, nquma kusengaphambili ukuthi uzozithola kangaki ngosuku izindaba zakho nokuthi uzozithola isikhathi esingakanani. Isibonelo, imizuzu engama-20 ekuseni kanye nemizuzu engama-20 ntambama ingase yanele ukuhlala unolwazi ngaphandle kokukukhungathekisa.
Kuwusizo kakhulu ukuzibuza ukuthi "ngoba" ngokuziphatha kwakho kwedijithali. Ingabe uya ku-inthanethi ukuze ufunde izindaba ngoba udinga ulwazi oluthile noma ngoba ukhathazekile futhi ufuna ukuphazamiseka? Ingabe uvula i-Twitter, i-Instagram, noma i-TikTok ukuze uthole ulwazi noma uthobe umuzwa wokungakhululeki ongazi ukuthi ungawuphatha kanjani ngenye indlela? Ukuthola la maphethini kuyisinyathelo sokuqala sokuqeda umjikelezo wokungena ku-inthanethi, uzizwe ukhathazekile, ushiye... bese ubuyela ku-inthanethi esikhathini esifushane kamuva.
Ngaphezu kokulandelela isikhathi, kuyalulekwa ukuthi ubuyekeze ikhwalithi ngalokho okusebenzisayo. Akuzona zonke imithombo ezinobulukhuni obufanayo noma inhloso efanayo. Ukuze uthole ulwazi olubucayi njengokuqubuka kwezifo ezithelelanayo, ukuvela kwezifo eziwumshayabhuqe, noma izincomo zezempilo, kungcono ukubonisana nochwepheshe nezinhlangano ezikhethekile. Odokotela, izinsizakalo zezempilo zesifunda, iminyango yezempilo, kanye nezinhlangano zomhlaba wonke eziqashelwayo—njenge-World Health Organization—ngokuvamile zinikeza ulwazi oluqinisekisiwe nolusesikhathini.
Esinye isihluthulelo ukugwema ukuguqula yonke imizuzu yamahhala ibe ukuhambahamba kokuqukethwe. ama-alamuUma njalo uma uvula ifoni yakho ugcina ufunda izingxoxo mayelana nezinhlekelele, uqhathanisa impilo yakho nabanye, noma uhileleke ezingxoxweni ezinobuthi, isimiso sakho sezinzwa sizokuzwa lokho. Ukubeka eceleni isikhathi nsuku zonke sokuzihlukanisa ngokuphelele nezikrini akugcini nje ngokuba nempilo, kodwa kuyadingeka engqondweni yakho ukuthi icubungule lokho okubonile futhi "yehlise ijubane."
Ukuphefumula, ukuqaphela, kanye namanye amathuluzi okunciphisa ijubane
Ngaphandle kokuhlunga ulwazi, udinga imikhuba eqondile ukuze uphumule. umzimba nengqondoYilapho-ke amasu anjengokuphefumula okujulile, ukuqaphela, i-yoga, neminye imisebenzi ehlanganisa ukunyakaza okumnene nokunaka okugcwele eqala khona ukusebenza. Lezi akuzona izixazululo zomlingo, kodwa amathuluzi asekelwe kwezesayensi asiza ekulweni nemiphumela yokucindezeleka kwansuku zonke.
Izinhlelo zokunciphisa ukucindezeleka ezisekelwe ekucabangeniAmasu afana nalawo athuthukiswe nguJon Kabat-Zinn abonakale ewusizo ekunciphiseni ukukhathazeka, ekuphatheni kangcono ubuhlungu obungapheli, nasekuthuthukiseni ikhwalithi yokuphila. Lokhu kungenelela kufundisa abantu ukunaka ngobuhlakani isikhathi samanje, ngaphandle kokwahlulela lokho abakuzwayo noma abakucabangayo—into eyigugu kakhulu lapho izingqondo zabo zibanjwe yizinkinga ezibangelwa yizindaba.
ukuphefumula okujulile Kuyithuluzi elilula ongalisebenzisa noma kuphi. Kuhilela, isibonelo, ukuhogela kancane ngekhala lakho, ukuqaphela indlela isisu sakho esikhula ngayo, ukubamba umoya wakho imizuzwana embalwa, bese ukhipha umoya kancane ngomlomo wakho. Ukuphinda lo mjikelezo imizuzu embalwa kuthumela izimpawu ohlelweni lwezinzwa ukuze kusebenze impendulo yokuphumula, okusiza ukunciphisa ukucindezeleka kwemisipha, ukwehlisa izinga lokushaya kwenhliziyo yakho, nokuhlambulula ingqondo yakho. Ungathola amanye amasu awusizo ku-[link/website/njll.]. amasu okulawula ukucindezeleka.
I-Yoga neminye imikhuba ingqondo yomzimba Zingenza umehluko futhi. Ngokuhlanganisa ukunyakaza okuthambile, ukwelula, kanye nokuqwashisa ngokuphefumula, zikusiza ukuthi ukhululeke emjikelezweni wemicabango engapheli futhi uxhumane kakhulu nemizwa yakho yomzimba. Ngokuhamba kwesikhathi, lezi zinhlobo zokuzivocavoca zisiza ukuvimbela umzimba wakho ukuthi uhlale usemodini yokuqwashisa, njengoba ukwazi kangcono ukuqaphela lapho uzikhandla ngokweqile.
Isihluthulelo akukhona ukwenza imihlangano emikhulu, eyenzeka ngezikhathi ezithile, kodwa ukuhlanganisa imikhuba emincane amaphephandabaImizuzu emihlanu noma eyishumi ngosuku yokuphefumula ngokucabanga, ukwelula kancane lapho uvuka noma ngaphambi kokulala, kanye nesikhathi esichithwa uzijwayeza ukuqaphela (isibonelo, ngenkathi udla noma uhamba ngaphandle kokubheka ifoni yakho) kungadala izinguquko ezinkulu endleleni ophatha ngayo ukucindezeleka kolwazi.
Indima yokusekela umphakathi: ukukhuluma, ukwabelana kanye nokuhambisana
Abantu bangabantu abaxhumana nabantu ngokwemvelo, futhi bahlala isikhathi eside bebodwa ithatha umthwalo wayoIzinyathelo zokuqhelelana phakathi nobhubhane, izikhathi zokuhlukaniswa, noma ukuchitha amahora amaningi phambi kwezikrini esikhundleni sokuhlala nabanye abantu ubuso nobuso kwenza kube nzima ngathi ukuthola ukwesekwa ngokomzwelo esikudinga kakhulu lapho sicindezelekile.
Ukusekelwa komphakathi kungenye yezinto ezinhle kakhulu izifunxi ezishaqisayo Uma sibhekene nokucindezeleka, umndeni, abangani, ozakwethu, noma amaqembu okusekelana asebenza njengenethiwekhi esekela, elalela, futhi eqinisekisa lokho esikuzwayo, futhi esikhuthaza ukuba... sebenzisa isikhathi sekhwalithiUkuba nomuntu ongakhuluma naye ngezinto ozesabayo, ohleka naye, noma oxoxa naye ngezinto ezikukhathazayo ezifanayo kusiza ukunciphisa imizwa yokuba nesizungu nokuthola umbono ofanele.
Ukuveza okwenzekayo kuwe ngokubhala noma ngokuzwakalayo kunemiphumela kuzuzisaUcwaningo olwanyatheliswa kuyi-Behavior Research and Therapy lubonise ukuthi abantu abakwazile ukuveza imizwa yabo kanye nokuhlangenwe nakho kwabo okuhlobene nokucindezeleka baphawule ukuthuthuka okukhulu empilweni yabo yomzimba. Awudingi ukubhala inoveli: imizuzu embalwa ngosuku yanele ukubhala phansi imicabango yakho encwadini noma ukukhuluma nomuntu omethembayo.
Ubuchwepheshe bungaphinde busetshenziswe kulokho ukusekelwa komphakathiUma ungakwazi ukubona abathandekayo bakho mathupha, ukusebenzisa izingcingo zevidiyo (Zoom, FaceTime, Google Meet, kanye nezinsizakalo ezifanayo), izingcingo zocingo, imiyalezo yezwi, ama-imeyili, noma ngisho nezincwadi kungenza umehluko omkhulu. Into ebalulekile ukugcina uxhumano luphila hhayi nje ukuthembela ekuxhumaneni okungabonakali "kwabathandwayo" noma ukusabela okusheshayo.
Amaqembu okusekelana aku-inthanethi ayithuluzi eliwusizoIkakhulukazi ngezikhathi zempilo noma zesimo esibucayi ngokomzwelo, izindawo ezilinganiselwe nezingathi sÃna lapho okuhlangenwe nakho okuhlobene nokugula, ukuphazamiseka kwengqondo okukhulu, noma ukucindezeleka okukhulu kunganikezwa khona kunganikeza ukuqonda, ulwazi oluthembekile, kanye namasu asebenzayo okuphila kwansuku zonke.
Nqamula ukuze uphinde uxhume: imingcele yedijithali nokuphumula kwengqondo
Enkingeni yolwazi, funda ukwenza nqamula Kuba yikhono elibalulekile. Akukhona ukwenza ubuchwepheshe bube yihlazo noma ukuhlala wedwa ezimweni zamanje, kodwa mayelana nokuthola kabusha ukulawula ukuthi uxhumana nini futhi kanjani. Uma ifoni yakho iyinto yokuqala oyibhekayo lapho uvuka futhi iyinto yokugcina ngaphambi kokuba ulale, kungenzeka ukuthi ingqondo yakho ayitholi ukuphumula kwangempela.
Isu elilula ukubhukha izikhathi zosuku ngaphandle izikriniIsibonelo, nquma ukuthi ngesikhathi sokudla uzogcina ifoni yakho ephathekayo kude, ukuthi uzonikela ihora lokugcina ngaphambi kokulala emisebenzini engenazo izinto (ukufunda ephepheni, ukuxoxa, ukwelula umzimba kancane, ukulalela umculo ozolile) noma ukuthi lapho uvuka uzozinika isigamu sehora ngaphambi kokuhlola imiyalezo nezindaba.
Hlela "amafasitela okunqamula" kukhalenda lakho Kuyasiza ukuqinisekisa ukuthi azihlali ziyizinhloso ezinhle nje kuphela. Ungahlela isikhathi esithile nsuku zonke sokuphumula ngenkuthalo: ukuzindla, i-yoga, ukuzivocavoca ngokuphefumula, ukugeza okufudumele, ukusebenza emsebenzini wokuzilibazisa, ukubukela i-movie elula, noma ukuhamba nje ngokukhululeka. Umgomo ukunikeza ubuchopho bakho amathuba angempela okuphumula.
Kubalulekile futhi ukubukeza ukuthi hlobo luni lokuqukethwe olusebenzisayo mahhala kuphela. umkhubaUma uthola ukuthi ngesikhathi esincane nje umunwe wakho uya ngqo kunethiwekhi ethile yokuxhumana nabantu noma kuwebhusayithi yezindaba ehlala ikushiya uzizwa ugula kakhulu, cabanga ngokususa lolo hlelo lokusebenza efonini yakho noma, okungenani, ukukhubaza izaziso. Ukuphazamiseka ngakunye kuyingcindezi encane eqoqana usuku lonke.
Khumbula ukuthi ulwazi kusazoba khona Uma ubuya. Ukuvala i-TV, ukuvala ithebhu yesiphequluli, noma ukufaka ifoni yakho kwimodi yendiza akukwenzi umhlaba ume, kodwa kukuvumela ukuthi uphumule. Ngomqondo ocacile, kulula ukukhetha lokho ofuna ukukufunda nalokho ongakufundi, nokubuka izihloko zezindaba ngebanga elithile esikhundleni sokuzizwa ukhungathekile kuzo.
Ukubaluleka kwemvelo, ukudla, nokuphumula
Ukunakekela umzimba wakho kungenye yezindlela ezinhle kakhulu zokuvikela impilo yakho yengqondoIkakhulukazi lapho indawo yolwazi izwakala inzima. Akuyona nje inkulumo eyisifenqo: lokho okudlayo, ukuthi uhamba kangakanani, ukuthi ulala kahle yini, kanye nesikhathi osichitha ngaphandle kuthinta ngqo indlela ubuchopho bakho obusabela ngayo ekucindezelekeni nasekukhathazekeni.
Ukuchitha isikhathi emvelweni kunemiphumela kuyalinganiswa Ngokuphathelene nomzimba, izifundo eziningana zikhombisile ukuthi ukuba ngaphandle, ikakhulukazi ezindaweni eziluhlaza, kusiza ukunciphisa ama-hormone ahlobene nokucindezeleka, kwehlisa umfutho wegazi kanye nokushaya kwenhliziyo, kuthuthukisa imizwa, futhi kukhuthaza ukucaca kwengqondo okukhulu. Ngezikhathi zokuqhelelana, ukuhamba ngezinyawo, ukugijima, noma ukuhlala nje epaki ngenkathi uhlonipha iziqondiso zokuphepha kungaba yindlela yangempela yokuphila ngokomzwelo.
Ukudla okunempilo nakho kudlala indima umugqa wangaphambiliUkuzitika ngokweqile ngokudla okusheshayo, ukudla okucutshungulwe kakhulu, noma iziphuzo ezinoshukela kuvame ukuhambisana nezikhathi zokucindezeleka nokushesha, kodwa ekugcineni, kugcina kubhebhethekisa ukukhathala, ukushintshashintsha kwemizwelo, kanye nomuzwa wokungabi namandla. Ukubeka phambili izithelo, imifino, okusanhlamvu okuphelele, ubhontshisi, namaprotheni angenamafutha kusiza ekuqiniseni umzimba nengqondo.
Ungakhohlwa mayelana ne- hydration Nokulala. Ukuphuza amanzi njalo usuku lonke nokuhlose ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ngobusuku ngabunye—kuye ngezidingo zomuntu ngamunye—kuyizinto eziyisisekelo zesimiso sezinzwa esilinganiselayo. Ukungalali ngokwanele noma okungekuhle kwenza ukukhathazeka, ukucasuka, kanye nekhono lokugxilisa ingqondo kube kubi kakhulu, okuyinto eyinkinga kakhulu lapho uzama ukucubungula ulwazi oluyinkimbinkimbi.
Izimpawu ezincane ze ukuzinakekela ngokomzimba Zinethonya elihlangene. Ukugeza izandla zakho njalo ezimweni lapho kunengozi yokutheleleka khona, ukugcina inhlanzeko efanele, ukuhlela izikhathi zokudla, ukufaka ukuzivocavoca okulinganiselwe izikhathi eziningana ngesonto, kanye nokunciphisa ukusetshenziswa kwezinto ezifana notshwala nogwayi konke kusiza ukuvimbela umzimba ukuthi ungafinyeleli imingcele yawo. Futhi lapho umzimba uphumule kancane, ingqondo ivame ukukwazisa.
Uma ukucindezeleka kukhulu: ukugula kwengqondo okukhulu kanye nosizo lochwepheshe
Akuwona wonke umuntu obhekana nenkinga yolwazi ngendlela efanayo. indlelaLabo asebephila nezimo zempilo yengqondo ezingathi sÃna—njengokucindezeleka okukhulu, i-bipolar disorder, i-schizophrenia, noma ezinye izinkinga ezinkulu—bangase babe nezimpawu eziya ziba zimbi ngenxa yezindaba ezimbi eziqhubekayo kanye nokungaqiniseki. Kulezi zimo, ukuba nesiqondiso esiqinile kanye nokusekelwa kochwepheshe kubaluleke kakhulu.
Kukhona ochwepheshe kanye nezinsizakusebenza ezikhethekile ekubhekaneni nalokhu ukuphazamisekaOdokotela bezifo zengqondo, izazi zengqondo zezokwelapha, kanye namaqembu abantu abadala bezempilo yengqondo, njengalabo abasebenza ezikhungweni zezempilo ezikhethekile, bagxila ekuqondeni izimbangela (i-etiopathogenesis) kanye nokwenza ukwelashwa kube ngcono ngangokunokwenzeka. Umsebenzi wabo awugcini nje emithini kodwa futhi uhlanganisa nokufundisa ngengqondo, ukwelashwa, kanye nokusekelwa kwesikhathi eside.
Imisebenzi edalwe abantu abanolwazi lomuntu siqu nolwezobuchwephesheIzinsiza ezifana nalezo ezichaza indlela yokubhekana nokunqoba ukugula kwengqondo okungathi sÃna zinikeza inhlanganisela ebalulekile yokulandisa komuntu siqu kanye nesiqondiso esiwusizo. Lezi zinsiza zivame ukubhekana namasu okuphatha imizwa, ukubaluleka kwemikhuba enempilo, indima yemithi uma iboniswa, kanye nomthelela wendawo yomphakathi ekululameni.
Omunye wemiyalezo eyinhloko yalolu hlobo lomhlahlandlela ukuthi ukuphumula Kungenzeka. Nakuba umgwaqo ungase ube mude futhi ugcwele ukwehla nokwehla, abantu abaningi bayakwazi ukwakha impilo egcwele nenenjongo ngokusekelwa okwanele, amathuluzi okubhekana nezimo, kanye nendawo eqonda kangcono ubunzima babo. Izindaba zokunqoba ubunzima ezifakwe kulezi zinsiza zisebenza njengezibonakaliso zethemba kulabo abazithola besezikhathini ezinzima kakhulu.
Uma ubona ukuthi ukucindezeleka nokukhathazeka kuthinta kakhulu impilo yakho yansuku zonke Uma ubhekene nobunzima obukhulu bokwenza imisebenzi evamile, imizwa ephindaphindayo yokuphelelwa yithemba, ukulahlekelwa yisisusa ngokuphelele, imicabango yokuzilimaza, noma ukusebenzisa izidakamizwa eziyinkinga, kubalulekile ukufuna usizo lochwepheshe ngokushesha okukhulu. Udokotela ojwayelekile, udokotela wezifo zengqondo, noma isazi sokusebenza kwengqondo angahlola isimo sakho futhi aphakamise uhlelo lokwelashwa oluhambisana nezidingo zakho.
Ukunakekelwa kwempilo yengqondo kudinga nokunakekela indlela esiphatha ngayo idatha kanye nobumfihlo bethu. Lapho siphequlula amawebhusayithi, silanda imibiko, noma sisebenzisa amapulatifomu olwazi, sivame ukwamukela amakhukhi kanye nobuchwepheshe bokulandelela obuqoqa ulwazi mayelana nokuziphatha kwethu. Ukukhetha ngokuhlakanipha ukuthi yimaphi amasayithi esiwasebenzisayo kanye nokubukeza izinketho zobumfihlo kungenye indlela yokugcina ukulawula okuthile endaweni yedijithali engazwakala ihlasela ngezinye izikhathi.
Ezweni eligcwele idatha, izihloko zezindaba, kanye nemibono, funda ukulalela lokho okungaphakathi.Ukubeka imingcele kulwazi olusebenzisayo nokunakekela umzimba wakho kanye nobudlelwano kuba yindlela ebalulekile yokuzivikela. Akukhona ngokuphila ngokuphika iqiniso, kodwa ngokwakha isikhala sangaphakathi lapho ungahlala khona unolwazi ngaphandle kokulahlekelwa ukuzibamba kwakho, ulondoloze ithemba, ugubhe ukunqoba okuncane, futhi ukhumbule ukuthi ukucela usizo akulona neze uphawu lobuthakathaka, kodwa kwesibindi.
