Self-kulinywe, Kwengqondo
Stress: iqonga. Imo uxinzelelo: oonobangela, unyango, uthintelo
Yintoni uxinezeleko? Yintoni na? Ezincwadini zesayensi, eli imeko luchazwa indlela engqondweni nasemzimbeni kwiimeko ukubacaphukisa ezoyikisaya ezivela amaxesha ngamaxesha ebomini bam. Uxinzelelo likwabizwa njengendlela zokuzikhusela, esamnikwayo ngokwemvelo. Noko ke, okubuhlungu kukuba, ebomini bethu, yena ngakumbi imisebenzi elungileyo kodwa nxamnye nathi, yaye azise umonakalo omkhulu zombini impilo engqondweni nasemzimbeni.
Amandla yengcinezelo
Ngoko ke, sele siyazi ukuba uxinezeleko - zisabela jikelele le ephilayo, leyo, ukuba kuyimfuneko, ukhonza utshintsho ubuchule kuyimfuneko ibakhusela emzimbeni womntu. Noko ke, isivuseleli kufuneka amandla amakhulu emzimbeni, ukongeza iindlela ezisisiseko yokhuseleko, ndagqiba ukudibanisa abasabela multiple ukuba wabelane igama eliqhelekileyo lika "uxinezeleko". Namhlanje wabonisa ukuba uxinezeleko enamandla negative nje kuphela kodwa nempembelelo entle emzimbeni, lwaze iziphumo ezibangelwa ukwenekwa esahlala olomeleleyo. Hi ndlela leyi, impendulo xi ukhona nakwamanye abantu kodwa ezinye izidalwa eziphilayo. Kodwa ekubeni kukho ukubaluleka imibandela yezentlalo, eyona kwabenza xi abantu.
Ifuthe uxinezeleko phezu kwabantu
Oogqirha ziye zabonisa ukuba uxinezeleko sizathu zengqondo izifo umlinganiswa. Kungakhathaliseki ubudala, isini, wobugcisa, onke amaqela abemi ekucaca ukuba iimeko uxinezeleko. Ngaloo nangokuvela kwalo elide kukhokelela uqhushululu ezifana ukwanda koxinzelelo, ukubetha kwentliziyo kakubi kunye ukwetyisa, gastritis kunye nokudumba, intloko ebuhlungu, kunciphise yobuntu, njl
Uxinzelelo ku Hans Selye
komzimba Canadian Hans Selye ngo-1936 okokuqala ehlabathini wanikela inkcazelo yengqiqo ntshikilelo. Ngokutsho kwakhe, uxinzelelo - yinto indlela a esiphilayo ukuze aphazamiseke kakhulu yangaphakathi okanye yangaphandle, kanti kufuneka libelikulu mda kuvunyelwa wokunyamezela. Ngenxa yoko, umzimba yokuxinezeleka enqanda naziphi na izisongelo. Le nto iye yavunywa zizazinzulu ezininzi kunye njengesiseko sokufundisa ngayo. Izoyikiso kolu luvo yaziwa stressors, ezo zohlulwa ngokwendidi ezimbini eziphambili: ngokwasemzimbeni nangokwasengqondweni. I yangaphambili ziquka iintlungu, ubushushu okanye ebandayo, nawuphi na umonakalo, ephelekwa iintlungu, njl Ke ngokwasengqondweni - .. baningcikiva, uloyiko, umsindo, kunye nabanye.
Stress kunye Usizi
Ngokutsho izazinzulu ezininzi, asinguye wonke umntu ntshikilelo embi. Oku inokuba nempembelelo entle emzimbeni. Ngenxa yesi sizathu, Hans Selye wagqiba ukwahlula esi senzeko ngeentlobo ezimbini: uxinzelelo kunye nosizi. Okokugqibela, yaye oko kuyingozi kuthi. Ngoko ke kwayo, umzimba maxa wambi utshintsho ongenakulungiseka kwenzeka. Umzekelo, oku kubonakaliswa ukuba uxinezeleko kwandisa ingozi yesifo sentliziyo phantse ezimbini amaxesha.
isigaba zeleka yophuhliso
Ngokwendalo, igalelo ekufundweni izigaba xi yokuqala nakwimigangatho ebalulekileyo wenza Isazinzulu waseKhanada Hans Selye. Ngowe-1926, emva kule minyaka yokufunda esikolweni zonyango, wafumanisa ukuba iimpawu zesifo kwizigulane kunye iSifo ezahlukeneyo ziyafana kakhulu. Oku kwakhokelela Selye icebisa ukuba eziphilayo sijongene nomthwalo onamandla, qala ukuba abasabela ngayo ngendlela efanayo. Umzekelo, iimpawu ezifana ukwehla kobunzima, ubuthathaka kunye silale, ukungabi namdla, yabonakala kwezifo ezifana nomhlaza, iintlobo kwezifo ezosulelayo, ukulahleka igazi, njalo njalo .. Ngokuqhelekileyo, oososayensi baqalisa kusithuthumbisa na umbuzo wokuba yintoni zihlobene. Iminyaka 10 uye wasebenza kule ndawo, baye izifundo ezininzi apho. Iziphumo yaba umdla kakhulu, kodwa iyeza akazange afune ukwamkela kubo. Ngokutsho Selye, umzimba, enoba ekwaziyo adaptation, ke, kule impembelelo kakhulu uyala ukutshintsha. Ukongeza, i-nzulu wakwazi ukufumanisa ukuba yintoni na zizinto ezahlukeneyo ezikhokelela ekubeni iinguqu kwemichiza efanayo kwiinkqubo omzimba. Nangona kugxeka kumagqirha, Selye akazange ayeke apho, yaye kungekudala wakwazi ukungqina ukuba kule meko ke emzimbeni badlala indima ebaluleke kakhulu. Zibandakanya uxinezeleko. Izigaba yale meko, ngokutsho Selye, yahlulwe manqanaba alandelayo: alam, ukumelana nokudinwa.
Iimpawu uxinezeleko ngamnye amanqanaba amathathu
Lokuqala - kwinqanaba yamalungiselelo, leyo kuthiwa nexhala. Kweli nqanaba, ukukhethwa ekhethekileyo zamadlala adrenal (norepinephrine kunye epinephrine), ezilungiselela ephilayo okanye ukukhusela, okanye ukubaleka. Ngenxa yoko, kakhulu ekunciphiseni ukuqina kwayo kusuleleko nezifo. Ngeli xesha, nayo yoniwa (ucutho okanye ukunyuka) iphango, kukho ukusilela kwinkqubo ukwetyisa, njalo-njalo. D. Ukuba inkathazo ngokukhawuleza yagqiba Bulelani nawuphi na umsebenzi emzimbeni, olu tshintsho ngokukhawuleza kuba nemiphumo. Kwaye xa ixesha elide ephilayo imeko ntshikilelo sona. Ezinye stressors enamandla kakhulu Unga kukhokelela ekufeni. Hi ndlela leyi, oku kunokuba zombini emzimbeni kunye ntshikilelo yengqondo-iimvakalelo. Iingaba lo mhlola, ukuba kukho umhlaba kuba, ngokukhawuleza endaweni enye.
Inyathelo lesibini linyathelo bokuxhathisa (ukuxhathisa). Oku kwenzeka xa izakhono okulungisekayo Lavunyelwa ukuba lilwe. Kweli nqanaba, lo mntu uziva olungileyo, phantse ngokufanayo kwi imeko esempilweni. Nakuba kunjalo, kunokwenzeka ukuba ndlongondlongo kunye ukucaphuka.
Inyathelo lesithathu ke kwamanani ntshikilelo. Yena ngokwemvelo kufutshane kuqala. Umzimba emva kokuba sesichengeni elide kuxinezeleko akusekho akwazi ukulungiselela oovimba bayo. Zonke iimpawu kweli nqanaba ezifana 'ukhalela uncedo ". Xa umzimba, kukho ezininzi iingxaki zengqondo. Ukuba oku musani ukulwa, ke ngoko, nakweli xesha lisenokuba ukugula kakhulu, maxa wambi ebulalayo. Xa kunjalo, ukuba izinto ezibangela uxinezeleko ezi ngokwasengqondweni ngokwendalo, oko kukuthi, kukho uxinzelelo ngokweemvakalelo, enokukhokelela decompensation of ukudandatheka okanye a engqondweni. Kweli nqanaba isigulana akukho ndlela sikwazi ukunceda bona ngokwabo, uya kufuneka uncedo lobungcali.
Eyona eziphambili ze uxinezeleko
Kwakhona, khumbula ukuba uxinezeleko. Esi jikelele (non-ngqo) Impendulo lomzimba olusa neziphumo nokomzimba ngokwasemzimbeni. Oku kubonakala kakhulu rhoqo ukutshintsha imisebenzi kweenkqubo ezahlukeneyo omzimba. Iindidi eziphambili ntshikilelo zezi: emzimbeni (trauma, usuleleko, njl ...), neemvakalelo (ukuphazamiseka ngokweemvakalelo, iimvakalelo, njl ...). Kubomi mihla, kukhutshwe uxinzelelo ngakumbi imisebenzi ethile. Amanqanaba flow yayo ngendlela efanayo njengoko kunjalo kunye nezinye iintlobo.
Types of zeleka emsebenzini
Ngoko ke, makhe sixubushe izinto iphawulwa kwimo ntshikilelo. Njengoko sisazi, ngokufuthi abantu ababandakanyekayo nawuphi na umsebenzi, yaye benza umsebenzi yabo, kwempixano rhoqo, okubangwa ezahlukeneyo izinto kakhulu kwaye elibi ngokweemvakalelo. Nguwo lo ntshikilelo abaqeqeshiweyo. Kukho iintlobo ezininzi kuwo, ezizezi: iitekisi ezinika ulwazi, ngokunxibelelana nangokweemvakalelo.
Kwimeko yokuqala kuvela uxinezeleko kukuba umntu akanayo ixesha ukumelana umsebenzi wayo aze enze isigqibo esifanelekileyo ngenxa yokungabikho kwexesha. Izizathu ezininzi: ukungaqiniseki, unqongophalo lwenkcukacha, angala, etc ...
uxinezeleko zomsebenzi ngenxa yobume ngokunxibelelana iingxaki ezithile ezinxulumene unxibelelwano ishishini. obubonakala zayo ucaphuka ngenxa ekungakwazini uzikhusele wena uchuku somnye umntu ngokunxibelelana, ukungakwazi ukubonisa ukunganeliseki kwabo okanye ukukhusela nxamnye nokwenza izinto. Ukongeza, enye into ebalulekileyo ukungangqinelani phakathi isimbo nesantya wonxibelelwano.
Kaloku, uxinzelelo ngokweemvakalelo, njengokuba umthetho, kukho uloyiko ngeengozi zokwenyani okanye eziboniweyo kumava enamandla iintlobo ezahlukeneyo, kwakunye iimvakalelo uthotywa, unetyala, ingqumbo okanye umsindo, okukhokelela komsipha lobudlelwane zoshishino kunye noogxa nongquzulwano kunye nolawulo.
ukulunga nokungalungi okucinezeleka
Xa sithetha ngale meko, sithetha into embi, embi. Kodwa oku akuyonyaniso. Ngapha koko, uxinezeleko yindlela ukuziphendulela, umzimba izama ukutshintsha, oko kukuthi, ukuba nokuchuma nokuhlala kwiimeko ezintsha engaqhelekanga kuye. Kakade ke, kule meko sithetha ngayo emoyeni, yaye ujika ube njenge "embi", and vice versa, "okulungileyo." Ngesayensi, a xi elungileyo kuthiwa eustress. Ukuba akukho womelele, le meko ibhexesha nokuvuselelwa umzimba. Kananjalo ntshikilelo entle olubangelwa imvakalelo elungileyo. Umzekelo, nempumelelo enkulu lotto, ngokuphumelela iqela lezemidlalo olithandayo, uvuyo yokuhlangana umntu akambonanga ngenxa yobudala, njl Ewe, uvuyo - .. Oku, nangona HIV, kodwa uxinzelelo. isigaba kophuhliso, Kakade ke, akufani njengoko kuchaziwe apha ngasentla. Noko ke, nkqu uxinzelelo HIV kunokuba neziphumo ezibi kwabanye abantu, ezifana noxinzelelo lwegazi oluphezulu, enje uchulumanco contraindicated apha. uxinzelelo enjalo, njengoko nisazi, kwiimeko ezininzi akukho elifutshane, elifutshane elide. Njengoko for the negative, ngoko ke kuthiwa imeko okubangelwa neemvakalelo ezingakhiyo. Ngesayensi, oko luchazwa ngegama elithi 'kuqala kwenimba'. Oku kuchaphazela kuphela luvo, kodwa amajoni omzimba. Ukuba stressors beqine kunene, umzimba awukwazi ukumelana, yaye apho kuya kufuneka ungenelelo specialist.
Indlela uzikhusele ntshikilelo unyango kunye nothintelo
Kwihlabathi lethu olukhula ngokukhawuleza, ekunzima ukujamelana nayo imiphumela emibi uxinezeleko. Yaye phantse nzima ukuphepha. uxinzelelo Emotional amaninzi waphawula kubantu ezincinane abathanda ukuba nosizi wena, ukuthetha okubi, ukuhleba, bona bonke phezu amahlwempu. Ukuze uphephe oku, kufuneka silawule iingcinga zakhe, ukuba ulungise kakuhle. Uyakwazi abandakanyeke kuwo nawuphi na umsebenzi luncedo ekuhlaleni, ube nomsetyenzana umdla, ukuya ejimini okanye ichibi, funda iincwadi umdla kutyelela amaziko olondolozo lwembali, imiboniso njalo njalo. D. Kodwa ebomini kudala imeko apho abantu nje abakwazi ukumelana ngokuzimeleyo uxinezeleko ngokweemvakalelo yayo nefuthe elibi emzimbeni. Kufuneka wenze ntoni kule meko? Kakade ke, apha ukunceda kufuneka eze amayeza: amayeza kunye iipilisi ezivela imithambo kunye noxinzelelo. Abaninzi kubo zenziwa zezityalo ezahlukeneyo. Eziqulathwe kumafa yabo mba ube nefuthe kuyingenelo kwi iinkqubo luvo kunye nezifo. Ezinjalo izityalo ziquka hawthorn, UHeather, valerian, oregano, passionflower, lemon namafutha, peony, galo, motherwort, njalo njalo. D. Oko kuthetha ukuba umntu onokunceda, kunye tincture womfuno, kwakunye iipilisi rhoqo babo. Ukuthenga iipilisi kuMbutho ka-luvo kunye noxinzelelo, jonga ukuphakheja zabo. Ngokuqinisekileyo ziya kudweliswa kuhlanganiselo ezinye zezi zityalo. Noko ke, ngaphambi kokuba uthathe kubo, kungcono ukuba udibane nogqirha. Uyakukumisela unyango ebanzi usebenzisa iintlobo iindlela - zombini unyango kunye yengqondo-iimvakalelo.
Amalungiselelo kumaxhala
Iziyobisi ukuba ziyakwazi axole kwimeko xi, xa Pharmacology ekuthiwa uxinezeleko. Bona ukukhathazeka, avumele umntu ukuphelisa iingcinga ukuba likhoboka ezimbi, buyasikhulula kwaye ehlaziya. Isenokuba balele iipilisi okanye relaxants kwezihlunu. Kwakhona, kule meko kunceda amachiza nonsteroidal anti-ukudumba - benzodiazepines. Ajongeka ngokukhawuleza. Phakathi imizuzu engama-30, unokuzisa isiqabu. Ezi mveliso efanelekileyo xa luvo ezininzi kunye nokuhlasela yokuhlaselwa uphaphazele. Amanye amayeza ukunceda kwiimeko ezibangela kwaye asetyenziselwa ukunyanga ntshikilelo, ngaba beta-blocker, lakhula kunye nabanye. Ngomhla babe amayeza kakuhle zibonwa "New Pass", "Persian", "Tenaten", "Nodepress" kunye nabanye.
Uxinzelelo kunye nabazalwana bethu abancinane
abantu nje kuphela, kodwa izilwanyana ezizisulu ntshikilelo. Pet kwakhona basungula iindidi zamachiza ukuba abancede kwimeko yoxinezeleko aphelise nobunzima. Iipilisi ze cats "Misa uxinezeleko" kuya kunceda qabane wakho azive mkhulu kwaye uzive ixhala kunye nezinye mizwa ekhathazayo. Kukho iimveliso ezifanayo izinja.
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