Stress okungapheliyo kunye neziphumo zawo

Uxinzelelo idla ngokuba ingcinezelo aphezulu okanye uchulumanco ngokweemvakalelo okubangelwa kwisingqi crazy zehlabathi lanamhlanje olomeleleyo. Abantu baphila rhoqo kwiimeko ezinjalo, kukho uxinzelelo ezigulo ezondeleyo. Le meko ingakhokelela ekubeni ezahlukeneyo neziphumo ezibi kuzo zonke iinkqubo zomzimba. Ngaba kunokwenzeka ukuba ukukhusela ngandlel ngokwabo kumaxhala ezingapheliyo ngaphandle ngokushiya iinjongo ngaphandle kokutshintsha eziphambili ubomi yokuhlala? Ngokutsho izazinzulu, yinto yokwenene. Ngaphezu koko, kuvela, kukho nkqu lugonyo uxinezeleko, nto leyo enokwenza wonke umntu. Kodwa ngaba kusoloko iletha umonakalo kuphela? Makhe uzame ukuqonda.

Ntshikilelo lwexesha elifutshane kunye ezingapheliyo

Ngokutsho izazinzulu ezininzi, uxinzelelo - ephuhliswa ngexesha ngendaleko lohlengahlengiso a omzimba entsonkothileyo kuzo zonke iintlobo imiba yokusingqongileyo ngenjongo yokukhusela kunye nokuziqhelanisa. Ekubeni kungekho liya kuba njalo, ukukwazi ukumelana neenguqu ezenzeka kulo - a osemqoka uluncedo kakhulu. Kodwa oku kuyinyaniso kuphela xa imeko engaqhelekanga ayikho kubalulekile kakhulu kwaye akukho xesha lide. Uxinzelelo kule meko kuthiwa elifutshane. Physiologists bakholelwa ukuba amancinci elifutshane shake-up for psyche wethu - yinto uhlobo imithambo. Ukuba imeko ntofontofo urhuqa naphantsi kweziphi na iimeko, umntu uqala ukuba uxinzelelo ezinganyangekiyo okanye ubuntu esisigxina umothuko nasengqondweni. Sebenzisa oku hayi, kuba akukho aphilayo phakade ukumelana nayiphi na ntshikilelo ngokwasemzimbeni okanye ngokwasengqondweni ngaphandle kokuqhatha impilo yabo.

Imiba zeleka ezingapheliyo

Kukho izizathu ezininzi ezinokubangela ezingapheliyo ntshikilelo. Oonobangela, okanye, njengoko izazinzulu zithi: "stressors" ezi nokomzimba kunye nasengqondweni.

Bokuphila ziquka:

• buhlungu;
• ukugula kakhulu;
• indawo yabantu lobushushu Critical;
• indlala kunye / okanye linxano;
• abafumana imithi;
• ingxolo yasemzini ezitratweni komzi;
• ukudinwa, ukwanda imithwalo.

Ngu zengqondo ziquka:

• ukhuphiswano, umnqweno rhoqo ukuba ngcono kunabanye;
• ukusukela rhoqo bokubalasela, kwaye ngenxa yoko, kubaluleke self-zovavanyo;
• indawo ngoko nangoko (umz, abasebenzi group);
• ulwazi omninzi;
• ukoyika yokulahlekelwa badume ekuhlaleni, ukuba sihlale 'ngaphandle ";
• wedwa, ubulolo, ngokwasemzimbeni okanye ngokomoya;
• umnqweno ukwenza yonke into;
• ngokubeka umsebenzi ongenangqondo ngaphambili;
• nokungavisisani ekhaya.

isigaba zeleka

Ngokutsho kwithiyori le komzimba waseKhanada Hans Selye xi ezigulo ezondeleyo ikhula kwizigaba ezintathu:

1. alarm reaction. Man ukuqala ukutyelela iingcinga izifaka ukuba ebomini bakhe into eza kwenzeka okanye akunjalo, musa kubekeleni iintliziyo zenu oku, musa ukuqonda oko. Ngokuxhomekeka kuhlobo stressor mntu naye azive engonwabanga kwi iimeko zokusingqongileyo (ingxolo, ubushushu) okanye uzive iziyobisi intlungu ngokulula stoped, kodwa kubangele inkxalabo. Inxaxheba kwinqanaba lokuqala kwinkqubo onovelwano luvo uba uyaphazamiseka, le ngxenye-yebhinqa-ons, ukuze, ke, uvelisa ACTH hormone kunye adrenal ukuvelisa corticosteroids, ekukhuthazeni ukulungela ephilayo ukuxhathisa stressors.
2. Ukumelana. Hans Selye ngokuqhelekileyo ngokuba oko "ukubaleka okanye balwe."
3. Ukuncipha. Ukuya kwesi sigaba umzimba uza, njengokuba umthetho, ntshikilelo esinganyangekiyo, xa izinto ezimbi asebenze umntu elide kakhulu, okanye kukho utshintsho rhoqo kwenye into enye. Xa nqanaba ukudinwa kwezibonelelo kunye nezakhono kumzimba ukuba kabukhali lincitshiswe.

iintlobo uxinezeleko

uxinezeleko elifutshane elide zombini ezimbi nezilungileyo. Kwimeko yesibini ibizwa ngokuba "ezilungileyo" okanye eustress. Oko kuxhokonxwa naziphi na iziganeko ezimnandi kunye uthi (kwidabi ilotto, ngehlombe creative) kwaye phantse Ayize nakanye. Kuphela kukwiimeko ezinqabileyo, iimvakalelo aphezulu HIV kunokubangela iingxaki, ezifana intliziyo disorder.

uxinezeleko esingapheliyo negative kuphela. Xa amayeza, ibizwa ngokuba "okubi", luxinaniso na. Ukumqumbisa amava ezahlukahlukeneyo lilusizi angazithandiyo kuzo zonke iinkalo zobomi babantu. Usizi phantse kusoloko kukhokelela zempilo enkenenkene.

"Good" kunye "nezingalunganga" xi ziye zohlulwa ngokwendidi ezintathu:

• eziphilayo;
• ngokwasengqondweni;
• ngokweemvakalelo.

zeleka Chronic eziphilayo

Theory of olu hlobo uxinzelelo ndayinyamekela iinkcukacha nama- Sele. Ngokubanzi, noxinezeleko begazi - iseti reactions komzimba yeziphumo ezibi lokusingqongileyo, basoloko yokwenene kwaye kusoloko ezisongela ubomi. Oku zebhayoloji, zeekhemikali okanye izinto eziphathekayo (yemozulu, ukugula, ukwenzakala). Selye ebizwa uxinezeleko eziphilayo "ityuwa wobomi," leyo, ezifana netyuwa eqhelekileyo, okulungileyo moderation.

uxinzelelo biological ezingapheliyo kwenzeka ngenxa yokugula ixesha elide ngoku, kwanyanzeleka ukuba ahlale kwiindawo mpilweni.

Kudla zenzo ngumba kunye umthambo elide. Ukuba bathe kuqhubekeka ubunzima rhoqo nervous system (wanqwenela into ukungqina kubo bonke, ukufezekisa kwathiwa), umntu ongenguye emzimbeni, ukuphuhlisa chronic fatigue. Uxinzelelo kulo mzekelo evusa ezininzi iingxaki zempilo - izifo kwinkqubo yokwetyisa, ulusu, inkqubo sentliziyo luvo, nkqu imbonakalo somhlaza.

zeleka Chronic kwengqondo

Olu hlobo uxinezeleko yahlukile abanye ukuba "" endaweni intshukumo nje kuphela izinto ezimbi esele yenzekile okanye ezenzeka ngexesha elinikiweyo, kodwa abo (kwi uluvo ngamnye) inokwenzeka kuphela apho omoyikayo. Olona phawu yesibini yale uxinzelelo - umntu phantse lonke ukuhlola ubungakanani izakhono zabo ephambili ekupheliseni imeko esibi. Enoba ebuhlungu lingekatyhileki kuye ngokwasengqondweni ezingapheliyo umonakalo uxinzelelo umzimba ecacileyo yena na, ubomi hayi ezisengozini. Izinto ezibangela uxinezeleko engqondweni ubudlelwane kuphela zentlalo kunye / okanye iingcinga zabo. Phakathi kwazo kukho ezi:

• imemori lokungaphumeleli elidlulileyo;
• izenzo ezixhasayo ( "cheat" ngokwabo ngemfuneko ukufumana yonke into kwi nqanaba liphezulu);
• isimo sengqondo;
• ukungaqiniseki le meko, ukulinda ixesha elide.

iimpawu zobuqu, ubuntu bakhe sawo kuba nempembelelo enkulu zokuqhambuka ntshikilelo engqondweni.

zeleka Chronic emoyeni

Ngokutsho noogqirha kunye physiologists, kuba olu hlobo uxinezeleke yokwanda lokufa. Iimvakalelo ezenzeka abantu ebudeni zazivelela, njengenxalenye ukuphila kwabo. ukuziphatha kwabantu lujolise ikakhulu kwi ibinzana uvuyo kunye neemvakalelo ezinqwenelekayo. Noko ke, inkqubela zeteknoloji ekhawulezileyo kukhokelela nokungavisisani ye imeko yabantu lwengqondo ebangela iimvakalelo ezingakhiyo. Bonke nefuthe elibi empilweni. Ngoko, umsindo utshabalalisa isibindi, udakada, ixhala, uloyiko, usizi, izintso, intliziyo umona nomona. Izinto ezibangela uxinezeleko ngokweemvakalelo ezingapheliyo, oku kulandelayo:

• ukungakwazi ukuphumeza iminqweno yabo;
• ukusasaza unxibelelwano spectrum eluntwini;
• yokungabikho kwexesha;
• kuhambe;
• uthotho ulwazi awungeni;
• iphula izingqisho zayo ukusebenza komzimba;
• ulwazi eliphezulu ukugxininisa ngokweemvakalelo emsebenzini.

Ukongezelela, abantu abaninzi rhoqo abafumana ngayo imvula sele kwakuhlala imeko apho nako ukuphepha usizi kuba bengaphumelelanga. Idla kunye ukuxinezeleka ngokweemvakalelo, ntshikilelo ezingapheliyo, nto leyo urhulumente abantu obukhulu ukuxinezeleka ngokweemvakalelo. Umntu uba akakukhathalele bona nabanye. Ubomi kuye ukulahlekelwa ixabiso. WHO data bathi ukudandatheka ngalo mzuzu amele 65% yazo zonke izifo zengqondo.

Iimpawu okucinezeleka olubiyele

Ukuba bahlole ukuba umntu ukusuka kwindawo yakho ezondeleyo ntshikilelo? Iimpawu kungabandakanya:

• ukungabikho bayayithanda into enye (ukuba asebenze, iindaba);
• ubuvila ukuncipha (nayiphi Amazwi waqonda "lungquzulwano") okanye, phezu koko, bodwa, "eshiya i";
• inattention, ukungaqondani ethe wammisa imisebenzi ngaphambili iphathwa ngokulula;
• ukulahlekelwa inkumbulo;
• yimbonakalo yomntu phambi ukukhalaza uncharacteristic, izikhalazo rhoqo malunga nakwizibetho zabo;
• uvalo, iveze, ixhala;
• hayi ngaphambili wabona banqwenela ukuba utywala, ukutshaya;
• zokulwa nale ngxaki kwenja;
• isahlakalo yeentshukumo engalawulekiyo (ekuqaleni omnye ngeenyawo ngokuthinta, enye - nail ukuluma).

Iimpawu okucinezeleka kukodwa

Zonke ezi mpawu zingasentla okuluphawu imeko yoxinezeleko esinganyangekiyo kuba nje kuphela abantu okusingqongileyo kwethu, kodwa thina. Ukongeza kwezi ngokwembonakalo xa sinako bagcine nangakumbi mpawu zilandelayo yoxinezeleko:

• intloko ebuhlungu, migraine;
• ukuphazamiseka kokulala (ubunzima nokulala, ngokungathi iphupha sibuye, akukho xesha lide);
• ukungabi namdla okanye, phezu koko, sihlala silambile;
• akukho ngqondo incasa yokutya;
• sasiphikisana esitulweni;
• ubuhlungu esifubeni;
• nesiyezi;
• hliswa sifo;
• ucaphuka (ungathandi konke, oku kuthintela wonke);
• nabantu sex;
• nabantu esibathandayo, ukuba uthando izilwanyana, ukuze iinkanuko zabo;
• nokudinwa;
• ukuvela iingcinga malunga engelutho zabo, yanto, kunaye.

unyango

Abanye musa ibe yingozi enkulu uxinezeleko ezigulo ezondeleyo. Le unyango, ngokutsho aba bantu, ayifuneki, kufuneka nje ukutshintsha imeko, uvumele wena ukuba bakhululeke. Noko ke, xa ufunyaniswe kwi iimpawu ntshikilelo engapheliyo kufuneka uhlawule utyelelo leengxaki. Iya kulimisela inani iimvavanyo ukuphelisa zonke izifo ukuba uneempawu ezifana ne ntshikilelo. Ukuba akafumananga nto esiyingozi, ugqirha umisela, njengoko umthetho, iivithamini kunye nadlamkisayo. Ngamanye amaxesha amisele ipilisi zokulala, uxinezeleko, anti-depressants. ukusebenza okulungileyo, amayeza emveli, inika ezahlukeneyo eliphantsi iti kunye zetyeleba, lemon namafutha, nobusi.

Asimele silibale ukuba izifo ezosulelayo rhoqo iyakwazi aqhubela ntshikilelo ezigulo ezondeleyo. Omzimba kwabantu phantsi koxinzelelo usoloko buthathaka, igalelo usulelo. Ngoko ke, ngethuba unyango, kungakuhle ukuba ukwazisa immunomodulators. Iiplastiki zokwenziwa - "TSikloferon", "Viferon" kunye nabanye, okanye ezemvelo - echinacea, wavuka iinyonga, ginseng.

Ke zonke ezi zinto kunye nezinye amayeza uncedo okwethutyana nje, ukuba anithanga ukujamelana noxinezeleko ngokwasengqondweni, ngoncedo-krele bengqondo yakhe.

Ugonyo nxamnye uxinezeleko

Indlela unyango uxinzelelo-sihlume ephuhliswe ngengqondo waseKhanada Meichenbaum. It ziquka izigaba ezithathu yempembelelo ngokwasengqondweni;

1. SeIRT (zegazi). Ugqirha kunceda isigulane siqonde ukuba umthombo iimvakalelo ezingakhiyo kunye neengcinga na yena kunceda ukuba iyiqwalasele le ngxaki, ukuphuhlisa isicwangciso izisombululo zayo, ukuphucula nokuzixabisa.
2. Formation kwezakhono ezitsha kunye nobuchule. Ugqirha unika isigulane ukuba nomfanekiso isisombululo kule ngxaki yakhe, phawula yonke imiqobo enokuvela, ukutshintsha isicwangciso, de khetho kakhulu eyamkelekileyo sifikelelwe.
3. Ukufundiswa Isicelo kwezakhono ezitsha. Kulo mzekelo, iziphumo ezihle kunika imidlalo indima-idlala.

Ukuze langutana ni ntshikilelo nako ukunceda iindlela ezingezo-zemveli - yoga, imithambo ukuphefumla, nokuphumla.