Amasu Okubhekana Nokukhathazeka Ngokusekelwe Embonweni Wezengqondo
Ukukhathazeka kuyingxenye yemvelo yokuhlangenwe nakho komuntu. Ngezinga elithile, ukukhathazeka kusisiza sihlale siqaphile, silindele ingozi, futhi silungiselele izinselele. Kodwa-ke, lapho ukukhathazeka kwenzeka kaningi, kukhulu kakhulu, noma kuphazamisa ukusebenza kwansuku zonke—njengokulala, ukugxila, umsebenzi, kanye nobudlelwano—ukukhathazeka kungaba yinkinga edinga ukwelashwa okungathi sína. Lesi sihloko sixoxa ngamasu okubhekana nokukhathazeka, sisebenzisa imibono eminingana yengqondo kanye nezindlela ezisetshenziswe kabanzi emikhubeni yezokwelapha kanye nocwaningo.
Ukuqonda ukukhathazeka: kusukela ekuzivumelaniseni nezimo kuya ekuphazamisekeni
Ngokwengqondo, ukukhathazeka ngokuvamile kuhilela izingxenye ezintathu: (1) imicabango (ukukhathazeka, izibikezelo ezingezinhle, ukucabanga), (2) imizwa (ukwesaba, ukucindezeleka, ukungaphumuli), kanye (3) nezimpendulo zomzimba (ukushaya kwenhliziyo, ukuphefumula okusheshayo, ukujuluka, ukucindezeleka kwemisipha). Ithiyori yokuqonda isikisela ukuthi ukukhathazeka kuvame ukubangelwa hhayi yisimo ngokwaso, kodwa yindlela esichaza ngayo isimo. Isibonelo, isethulo phambi kwekilasi singase sibhekwe njengethuba lokwabelana, kodwa singase sihunyushwe njengosongo ekuzethembeni. Lokhu kuhumusha okusongelayo yikona okuqhuba impendulo yokukhathazeka.
Ngenxa yokuthi ukukhathazeka kuhilela ingqondo, imizwa, nomzimba, amasu okuphatha kufanele aqondise kahle kuzo zonke izici ezintathu—hhayi nje “ukuzola” okuvamile, kodwa ukushintsha amaphethini okucabanga, imikhuba yokuziphatha, kanye nezimpendulo zomzimba.
1) Isu elivela ku-Cognitive Behavioral Therapy (CBT): ukuhlelwa kabusha kwengqondo
I-CBT iyindlela eyaziwayo yokwelapha ukukhathazeka. Empeleni, i-CBT isiza umuntu ukuthi aqaphele amaphethini okucabanga angalungile noma azenzakalelayo ngokweqile bese ewashintsha ngokuhlola okulinganiselayo. Indlela evame ukusetshenziswa ukuvuselela ingqondo.
Izinyathelo ezisebenzayo:
1. Thola imicabango ezenzakalelayo: “Ngizohluleka,” “Abantu bazongihleka,” noma “Uma ngenza iphutha elincane, konke kuzokonakala.”
2. Hlola ubufakazi: Yibuphi ubufakazi obusekela futhi obuphikisana nomqondo? Ingabe kuyiqiniso noma kuyisiphetho?
3. Funa enye indlela enengqondo: Isibonelo, “Ngingase ngibe novalo, kodwa ngingalungiselela indaba bese ngizijwayeza. Uma ngenza iphutha elincane, lokho kusavamile.”
4. Qaphela umthelela: Imicabango emisha ivame ukunciphisa ubukhali bokukhathazeka, yandise umuzwa wokulawula, futhi ikhuthaze isenzo esiphumelelayo kakhudlwana.
I-CBT iphinde ibone ukuphazamiseka kwengqondo okuvamile ekukhathazekeni, njengokubhubhisa (ukucabanga ngesimo esibi kakhulu), ukufunda ingqondo (ukucabanga ukuthi abanye bakwahlulela kabi), kanye nokucabanga konke noma ukungabi nalutho (ukucabanga ukuthi "uphelele" noma "uhlulekile ngokuphelele"). Ukuqaphela lokhu kuphazamiseka kusisiza ukuthi sithathe isinyathelo sokubuyela emuva emicabangweni yokukhathazeka.
2) Amasu okuziphatha: ukunciphisa ukuchayeka kanye nokugwema
Emfundisweni yokufunda ukuziphatha, ukukhathazeka kuvame ukuqhubeka ngenxa yokugwema. Uma umuntu egwema isimo esibangela ukukhathazeka, ukukhathazeka kwakhe kungase kwehle okwesikhashana. Kodwa-ke, lokhu kwehla kusebenza "njengokuqinisa" okuholela ekugwemeni okuvamile. Ngenxa yalokho, ubuchopho abufundi ukuthi isimo empeleni singalawuleka.
Isixazululo sokuziphatha ukuchayeka, okubhekene nezinto ezibangela ukukhathazeka ngendlela ehleliwe, ephephile, futhi kancane kancane:
– Yenza uhlu lwezimo ezibangela ukukhathazeka kusukela kwezincane kuya kwezinzima kakhulu.
– Qala ezingeni eliphansi, phinda kuze kube yilapho ukukhathazeka kuncipha.
– Khulisa izinga lobunzima kancane kancane.
Isibonelo, uma umuntu ekhathazekile ngokukhuluma esidlangalaleni, angasuka ekukhulumeni phambi kwesibuko, bese eveza umbono wakhe eqenjini elincane, aye ekwethulweni okusemthethweni. Ukuvezwa kuyaphumelela ngoba kumfundisa ukuthi ukukhathazeka kungaguquguquka ngaphandle kokugwenywa, futhi kulungisa inkolelo yokuthi, "Angikwazi ukukwenza."
3) Amasu avela ku-Acceptance and Commitment Therapy (ACT): ukwamukela imizwa, ukuzibophezela ezindinganisweni
I-ACT igcizelela ukuthi ukuzama ukuqeda ukukhathazeka ngokuvamile kungakwenza kube kubi nakakhulu. Esikhundleni sokugxila “ekuqedeni ukukhathazeka,” i-ACT isikhuthaza ukuthi:
– Ukwamukela okuhlangenwe nakho kwangaphakathi (imicabango, imizwa, imizwa yomzimba) njengezinto ezenzekayo futhi ezidlulayo.
– Zijwayeze ukwehlisa ijubane, okusho ukubuka imicabango “njengamazwi asekhanda lakho” kunokuba kube iqiniso eliphelele. Isibonelo, ukushintsha ukuthi “Ngizohluleka” kube “Ngicabanga ukuthi ngizohluleka.”
– Ukwenza izinto ngokusekelwe ezindinganisweni. Isibonelo, izindinganiso "zokukhula" noma "zokuba nesibindi sokuzama," ukuze uqhubekele phambili naphezu kokukhathazeka.
I-ACT iyasiza lapho ukukhathazeka kwenza impilo ibe nzima. Ngokugxila ezindinganisweni, umuntu usengakwazi ukuphila impilo enenjongo yize ukukhathazeka kungakapheli ngokuphelele.
4) Amasu asekelwe ekucabangeni: ukuzola uhlelo lwezinzwa nokuqeqesha ukunaka
Ukuqaphela kwengqondo yezokwelapha kusetshenziselwa ukuzijwayeza ukunaka isikhathi samanje ngaphandle kokwahlulela. Ngokukhathazeka, ukunaka kuvame ukunamathela esikhathini esizayo ("Kuthiwani uma...") noma ekuzihloleni okunzima. Ukuzijwayeza ukuqaphela kusiza ukubuyisela ukunaka kulokho okwenzekayo manje.
Ezinye izivivinyo ezilula:
– Ukuphefumula nge-diaphragm: donsa umoya kancane ngekhala lakho, uzizwe isisu sakho sikhula, bese ukhipha umoya isikhathi eside. Lokhu kusiza ekunciphiseni ukusebenza komzimba.
– Ukuskena umzimba: qaphela ukucindezeleka emzimbeni bese uwukhulula kancane kancane.
– Ukumisa 5-4-3-2-1: Qamba izinto ezi-5 ozibonayo, ezi-4 ozithintayo, ezi-3 ozizwayo, ezi-2 ozihogelayo, kanye nezi-1 ozinambithayo. Le ndlela iyasebenza lapho ukukhathazeka kukhuphuka.
Ngokombono, ukuqaphela kuthuthukisa ukulawulwa kwemizwelo ngokunciphisa ukusabela kanye nokuqinisa ukulawula ukunaka.
5) Amasu avela kumbono wokulawula imizwa: ukulebula nokulawula izimpendulo
Ucwaningo mayelana nokulawulwa kwemizwelo lubonisa ukuthi ukulebula imizwa (kuthinta ukulebula) kunganciphisa ukuqina kwayo. Uma uthi, "Ngikhathazekile," ushintsha okuhlangenwe nakho kusuka ekusabeleni okuzenzakalelayo kuya kokubonakalayo.
Ngaphezu kwalokho, amasu okulawula imizwa asebenzayo ahlanganisa:
– Ukuhlola kabusha: ukubheka isimo ngombono ohlukile. Isibonelo, inhliziyo eshaya ngamandla ngaphambi kokuhlolwa ingahunyushwa njengomzimba olungiselela amandla, hhayi njengophawu lokuthi "Angikwazi ukukwenza."
– Ukuxazulula izinkinga: Uma ukukhathazeka kubangelwa inkinga yangempela, yihlukanise ibe yizinyathelo ezincane neziqondile: yini engenziwa namuhla? Yini okudingeka ihlehliswe? Yini edinga usizo kwabanye?
6) Amasu avela kwi-psychology yokuxhumana nabantu: ukwesekwa komphakathi kanye nokuxhumana okuqinile
Ukukhathazeka kuvame ukuba kubi kakhulu lapho umuntu ezizwa enesizungu noma ehlukanisiwe. Ithiyori yokusebenzisana nabantu igcizelela ukubaluleka kobudlelwano nokusekelwa komphakathi njengesivikelo ekucindezelekeni.
Imikhuba engasiza:
– Yabelana ngendlela elinganiselwe: tshela umuntu omethembayo ngalokho ozizwayo, ngaphandle kokulinda kuze kube “ngokungathi sína”.
– Ukuxhumana okuqinile: izidingo zokuxhumana ngokucacile ngaphandle kokuba nolaka. Isibonelo, “Ngidinga isikhathi esengeziwe sokuqedela lo msebenzi,” noma “Angikhululekile ngokushintsha kweshejuli okungazelelwe. Singakwazi yini ukusetha uhlelo kusukela ekuqaleni?”
– Ukwakha imikhuba yokuxhumana: imisebenzi ejwayelekile nabangani/umndeni, umphakathi, noma imisebenzi yomphakathi ekwenza uzizwe wamukelekile.
Ukusekelwa komphakathi akuqedi ukukhathazeka ngaso sonke isikhathi, kodwa kuvame ukwenza ukukhathazeka kube lula ukukulawula futhi kuvimbele imicabango emibi eqhubekayo.
7) Amasu okuphila: umbono we-biopsychology
Indlela ye-biopsychology isikhumbuza ukuthi ingqondo nomzimba kuyathintana. Ukulala, i-caffeine, umsebenzi womzimba, kanye nemizila yansuku zonke kungandisa noma kunciphise ukukhathazeka.
Izincomo ezijwayelekile ezisekelwa ucwaningo:
– Lala ngokwanele futhi njalo: ukuntuleka kokulala kwenza i-amygdala (isikhungo sokusabela ezinsongweni) isabele kalula.
– Nciphisa izikhuthazi: i-caffeine kanye ne-nicotine kungandisa izimpawu zomzimba zokukhathazeka njengokushaya kwenhliziyo.
– Umsebenzi womzimba: ukuvivinya umzimba njalo okulula nokulingene kunganciphisa ukucindezeleka futhi kuthuthukise isimo sengqondo.
– Imikhuba ehlelekile: amashejuli angokoqobo anciphisa ukungaqiniseki okubangela ukukhathazeka.
Udinga nini usizo lochwepheshe?
Amasu angenhla angazanywa njengesinyathelo sokuqala. Kodwa-ke, uma ukukhathazeka kuqhubeka, kubangela ukuhlaselwa uvalo, kuphazamisa ukusebenza (esikoleni/emsebenzini/ebudlelwaneni), noma kuhambisana nemicabango yokuzilimaza, usizo lochwepheshe lunconywa kakhulu. Isazi sokusebenza kwengqondo noma isazi sezifo zengqondo singasiza ngokuhlola, sinikeze ukwelashwa okufanele (i-CBT, i-ACT, ukwelashwa okusekelwe ekucabangeni), kanye, uma kudingeka, nokwelashwa kwezokwelapha.
I-Penutup
Ukubhekana nokukhathazeka akusho ukuziphoqa ukuba "ungesabi." Ngokusekelwe emibonweni yengqondo, ukukhathazeka kungalawulwa ngokushintsha ukucabanga kwakho (i-CBT), ukunciphisa ukugwema ngokuziveza kancane kancane (ngokuziphatha), ukwamukela ulwazi lwakho lwangaphakathi ngenkathi usaqhubeka ngokwezindinganiso zakho (i-ACT), ukuzijwayeza ukuqaphela nokwehlisa izimpendulo zomzimba wakho (ukuqaphela), ukuthuthukisa ukulawula ngokomzwelo, ukuqinisa ukwesekwa komphakathi, nokugcina indlela yokuphila ezinzisa uhlelo lwakho lwezinzwa. Ngendlela efanele neqhubekayo, ukukhathazeka kungaba uphawu okufanele luqondwe—hhayi isitha esilawula impilo yakho.
