Nokucindezeleka okungapheli nasemiphumeleni yaso

Ukucindezeleka ngokuvamile okuthiwa ukungezwani okusezingeni eliphezulu noma injabulo namandla nangokomzwelo okubangelwa isigqi crazy ezakha kakhulu ezweni lanamuhla. Abantu ababeka njalo baphila ezimweni ezinjalo, kukhona nokucindezeleka okungapheli. Lesi simo kungaholela ezihlukahlukene imiphumela engemihle ngabo bonke zomzimba. Kungenzeka yini ukuba ngandlela-thile bazivikele nokucindezeleka okungapheli ngaphandle Zishiya imigomo ngaphandle kokushintsha ukuphila kuqala futhi bakhelane? Ngokusho ososayensi, kungcono ngempela. Ngaphezu kwalokho, kuvela, kukhona ngisho wokugoma ngokumelene ukucindezeleka, okuyinto engenza wonke umuntu. Kodwa ingabe njalo kuletha umonakalo kuphela? Ake sizame ukuqonda.

Ukucindezeleka yesikhathi esifushane neyezinto okungamahlalakhona

Ngokusho ososayensi abaningi, ukucindezeleka - lakhiwa phakathi kwemvelo lithathelwe isakhiwo umzimba ukuba zonke izinhlobo yizici zemvelo ngenhloso yokuvikela futhi lithathelwe. Njengoba kungekho naphakathi akukwazi njalo, ikhono lokubekezelela izinguquko ezenzeka kuwo - isici ewusizo kakhulu. Kodwa lokhu kuyiqiniso kuphela uma isimo okungavamile akuyona ezibucayi kakhulu futhi Asihlali isikhathi eside. Ukucindezeleka Kulokhu ibizwa ngokuthi i-short-term. Physiologists bakholelwa ukuthi encane futhi short-term Shake i-psyche yethu - uhlobo yokuzivocavoca. Uma isimo ungakhululekile udonsa on unomphela, umuntu uqala ukuzwa nokucindezeleka okungapheli noma unomphela ngokwengqondo ukuhlukumezeka ubuntu. Sebenzisa le cha, ngoba akukho ophilayo ayikwazi unomphela ukumelana nanoma imaphi ukucindezeleka ngokomzimba noma okwengqondo ngaphandle kokuyekethisa impilo yabo.

Ingabe Zikhona Izimo Ezenza yokucindezeleka okungamahlalakhona

Kunezici eziningi ezingase zibangele ezingamahlalakhona ukucindezeleka. Izimbangela, noma, njengoba ososayensi bathi, "stressors" kukhona bokuphila nezingokwengqondo.

Ngokwendlela umzimba owakheke ngayo zihlanganisa:

• ubuhlungu;
• ukugula okungathí sina;
• imvelo yomuntu lokushisa ezibucayi;
• indlala kanye / noma ukoma;
• kokuthola imithi;
• umsindo befuna emigwaqweni yedolobha;
• ukukhathala, kukhuphuke imithwalo.

Ngu ngokwengqondo zihlanganisa:

• umncintiswano, isifiso njalo ukuba ngcono kunabanye;
• ukuphishekela njalo ezingeni lomhlaba, futhi ngenxa yalokho, ezibucayi sokuzihlola komfundi;
• nesimo esiphuthumayo (isb, abasebenzi iqembu);
• ukwaziswa okuningi ngokweqile;
• nokusaba ukulahlekelwa isithunzi sabo emphakathini, ukuhlala "ngaphandle";
• umzwangedwa, isizungu, elingokwenyama noma elingokomoya;
• nesifiso sokwenza konke;
• ukubeka umsebenzi yayenza ngokungacabangi phambi;
• nokungezwani emkhayeni.

ukucindezeleka esiteji

Ngokwe-mbono physiologist Canadian Hans Selye nokucindezeleka okungapheli eba ngezigaba ezintathu:

1. alamu ukuphendula. Man uqale kokuvakashela imicabango awayiphazamisi ukuthi ekuphileni kwakhe okuthile okuzokwenzeka noma cha, mina Asikuboni, abaqondi ke. Kuye uhlobo yokucindezeleka umuntu futhi angase azizwe engakhululekile ngemibandela kwemvelo (umsindo, ukushisa) noma uzizwe izidakamizwa ubuhlungu stoped kalula, kodwa ezibangela ukukhathazeka. Ngo esigabeni sokuqala nonozwela isimiso sezinzwa kuba Thukuthelani, le ngxenye-pituitary-ons, ukuthi, kuveza le ACTH kwama-hormone ekhiqizwa yindlala okuthiwa adrenal ukukhiqiza corticosteroids, ukhulise ukulungela umzimba ukuze simelane stressors.
2. Ukumelana. Hans Selye evamile walibiza ngokuthi "abalekele noma ukulwa."
3. Ukuncipha kwamanzi. Kuze kube kuleli qophelo umzimba iza, njengoba umthetho, ukucindezeleka okungapheli, lapho izici ezilimazayo isinyathelo indoda isikhathi eside kakhulu, noma kukhona ushintsho njalo kwesinye isici umuntu. Ngesikhathi sigaba yokukhathala kwezinsiza namakhono umzimba kuthiwa ngokucijile encishisiwe.

izinhlobo ukucindezeleka

ukucindezeleka esifushane kokubili ezimbi futhi omuhle. Esimeni sesibili libizwa ngokuthi "omuhle" noma eustress. Singasho senziwa imicimbi emnandi futhi uthi (kokuwina iLotto, intshiseko zokudala) futhi cishe akasoze ilimaza. Kuphela ezimweni ezingavamile, imizwelo eyakhayo okusezingeni eliphezulu kungabangela izinkinga, njengokushaya kwenhliziyo sifo.

nokucindezeleka okungapheli alivumi kuphela. Kwezokwelapha, ibizwa ngokuthi "okubi", noma ukucindezeleka. Avuse nakho yako edabukisayo futhi singathandeki ahlukahlukene kuzo zonke izici zokuphila komuntu. Zokucindezeleka cishe njalo kuholela yempilo ebuthaka.

"Kuhle" "okubi" ukucindezeleka zihlukaniswe izinhlobo ezintathu:

• biology;
• ngokwengqondo;
• ngokomzwelo.

nokucindezeleka okungapheli yemvelo

Theory yalolu hlobo lokucindezeleka kubhekwe ngokuningiliziwe nama- Sele. Ngokuvamile, ukucindezeleka yemvelo - iqoqo ukusabela bokuphila ukuba imiphumela emibi imvelo, zihlale yangempela futhi njalo esongela ukuphila. Lokhu kungaba begazi, amakhemikhali noma izici ezingokomzimba (sezulu, ukugula, ukulimala). Selye ngokuthi ukucindezeleka begazi "usawoti wokuphila," okuyinto, sifana kanjani nosawoti ezivamile, kuhle ngokulinganisela.

Biological nokucindezeleka okungapheli kwenzeka ngesisekelo ukugula zamanje eside, baphoqwa ukuba bahlale ezindaweni okungenamsoco.

Ngokuvamile izenzo ziyimbangela nokuvivinya umzimba isikhathi eside. Uma they thathaza njalo uhlobo sezinzwa (uthanda into ukufakazela bonke, kuzuzwe unachievable), umuntu ngaphandle ngokomzimba, ukuthuthukisa ukukhathala okungamahlalakhona. Ukucindezeleka Kulokhu kuphakamisa eziningi izinkinga zempilo - yezifo wokugaya ukudla, isikhumba, esimiso senhliziyo nemithambo yegazi futhi ethukile, ngisho nokubonakala kokungqubuzana umdlavuza.

Okungalapheki ukucindezeleka ngokwengqondo

Lolu hlobo lwe-ukucindezeleka ihlukile kwabanye ukuthi "iphelela" in the isenzo, ngokungagcini nje ngokubashumayeza ezintweni ezingezinhle ukuthi kakade iphutha noma ezenzeka ngesikhathi esithile, kodwa futhi labo (ku umbono ngabanye) kungenzeka kuphela lapho owesaba. Isici yalesi ukucindezeleka yesibili - umuntu kungaba cishe njalo ukuhlola sezingeni amakhono abo ekuqedweni isimo okungekuhle. Kungakhathaliseki alangeniswa indlela okudabukisa ngayo kwengqondo umonakalo nokucindezeleka okungapheli umzimba ecacile akabe, futhi ukuphila akulona kusongelwa. Izimbangela ukucindezeleka ngokwengqondo nobudlelwane bokuhlalisana kuphela kanye / noma imicabango yabo. Phakathi kwabo kukhona:

• imemori sokwehluleka esidlule;
• izenzo nogqozi ( "ukukopela" bazikhipha isidingo uthole konke ku ezingeni eliphezulu);
• zengqondo siqu;
• ukungaqiniseki isimo nokulinda isikhathi eside.

izimfanelo siqu, ubuntu bakhe kanye Ubumnene abe nomthelela omkhulu okuvela ukucindezeleka kwengqondo.

nokucindezeleka okungapheli ngokomzwelo

Ngokusho futhi odokotela kanye physiologists, kuba lolu hlobo ukucindezeleka kuthinta ukwanda futhi ngokwempilo yangenyama. Imizwelo ukuthuthukisa kubantu ngokuhamba kwemvelo, njengoba ingxenye ziphile. Ukuziphatha kwabantu is udzimelela inkulumo ethi zenjabulo futhi imizwa emnandi. Nokho, intuthuko ngokushesha kobuchwepheshe kuholela nokungezwani isimo womuntu kwengqondo okwenza sibe nezinkinga zemizwelo. Bonke nethonya elilimazayo impilo. Ngakho, intukuthelo ebhubhisa isibindi, ubende, ukukhathazeka, ukwesaba, ukudumala, nezinso, inhliziyo umhawu nomona. Ingabe Zikhona Izimo Ezenza okubangela ngokomzwelo nokucindezeleka okungapheli, lokhu okulandelayo:

• ukungakwazi bona izifiso zabo;
• ukusakaza zokuxhumana spectrum emphakathini;
• ukuntuleka kwesikhathi;
• ukufuduka kwabantu beya emadolobheni;
• kugeleza Imininingwane asihlobene;
• ukwephulwa siqu isigqi yayo bokuphila;
• Imininingwane okusezingeni eliphezulu nokucindezeleka okungokomzwelo emsebenzini.

Ngaphezu kwalokho, abantu abaningi njalo uhlangabezana ngigeza ayesevele ehlala nesimo lapho abakwazanga ukugwema usizi ukuhlulwa. It uvame ukuhambisana nokucindezeleka ngokomzwelo, ukucindezeleka okungapheli, okuyinto isimo kakhulu ngokomzwelo ukucindezeleka ngabanye. Indoda iba qakala ngokwabo kanye nabanye. Ukuphila kwakhe ulahlekelwa value. UBANI idatha sithi ukucindezeleka okwamanje ukumela 65% azo zonke izifo eziningi ezingokwengqondo.

Izimpawu ukucindezeleka ezungeze

Indlela ukunquma ukuthi umuntu kusuka indawo ezingamahlalakhona ukucindezeleka? Izimpawu zingase zihlanganise:

• ukungabi nasithakazelo e yini enye (ukusebenza, izindaba);
• ulaka simbe (noma phawula waqonda "ubutha") noma, kunalokho, ekuhlukanisweni nabantu bakaJehova, "enishiyela";
• inattention, nokungaqondi eye wammisa imisebenzi ukuthi ngaphambili iphathwe kalula;
• Ukukhohlwa okungamahlalakhona;
• ukubukeka umuntu ngaphambi asemikhumbini uncharacteristic, ukhononda ngalowo isiphetho sabo;
• uvalo, ukungahlaliseki, ukukhathazeka;
• hhayi ngaphambili waphawula unxanela zotshwala, ukubhema;
• kwenja kwemizwelo;
• okuvela ukunyakaza engalawuliwe (owodwa ekuqaleni evunyelwe ngezinyawo, abanye - nail okuhlabayo).

Izimpawu zokucindezeleka ngokwako

Zonke izimpawu ngenhla agcwele isimo nokucindezeleka okungapheli kungaba hhayi kuphela abantu imvelo yethu, kodwa futhi thina. Ngaphezu kwalezi ukuvela, ngesikhathi singakwazi okwengeziwe owabona izimpawu ezilandelayo ukucindezeleka:

• ikhanda, migraine;
• ukuphazamiseka kokulala (nobunzima ngilale, njengoba uma nizosho iphupho namanje iza, awusebenzi isikhathi eside);
• yokuntuleka esesuthi noma, kunalokho, sihlala silambile;
• kungekho nomuzwa ukunambitheka kokudla;
• ukwephulwa ngezinsimbi zesihlalo;
• ubuhlungu besifuba;
• isiyezi;
• ukwehlisa amasosha omzimba;
• ukucasuka (ungathandi konke, lokho kuvimbela wonke);
• nandaba ubulili;
• nandaba abathandekayo, ukuze uthando izilwane, izinkanuko zabo;
• ukukhathala;
• ukuvela uma ungalele ucabangana lusizo zabo, bengelutho, ngiyisiphukuphuku.

ukwelashwa

Ezinye Asikuboni ingozi olukhulu nokucindezeleka okungapheli. Le ndlela yokwelapha ngokuvumelana laba bantu, kungadingeki, nje udinga ukushintsha isimo, vuma uphumule. Nokho, lapho Kutholwe at izimpawu nokucindezeleka okungapheli udinga ukuyovakashela owelapha. Iyoyimisa eziningi ukuhlolwa ukuqeda zonke izifo ukuthi unezimpawu ezifanayo nokucindezeleka. Uma lutho yingozi kutholakala, udokotela ekunika, njengoba umthetho, amavithamini kanye sedatives. Ngezinye izikhathi linqume amaphilisi elele, zinhlungu, anti-depressants. nomphumela omuhle, imithi yendabuko, linikeza ezihlukahlukene opholile itiye Mint, lemon namafutha, nezinyosi.

Akumelwe sikhohlwe ukuthi izifo njalo ezithathelwanayo unamandla ntombazane nokucindezeleka okungapheli. Amasosha omzimba kubantu ngaphansi kokucindezeleka njalo buthaka, sandla ukutheleleka. Ngakho-ke, ngokuhamba yokwelapha, kuyinto efiselekayo ukwethula immunomodulators. Zingaba zokwenziwa - "TSikloferon", "Viferon" kanye nabanye, noma yemvelo - Echinacea, rose okhalweni, ginseng.

Kodwa zonke lezi neminye imithi ukusiza okwesikhashana kuphela, uma ungenawo yokubhekana nokucindezeleka nasengqondweni, ngosizo engqondweni yakhe.

Ukugonywa ngokumelene ukucindezeleka

Indlela yokwelapha ukucindezeleka-milisa athuthukile Isazi sokusebenza kwengqondo saseCanada Meichenbaum. It siqukethe izigaba ezintathu ithonya kabi ngokwengqondo:

1. Lomqondo (sensitization). Udokotela kusiza isiguli ukuthi baqonde ukuthi umthombo imizwa engemihle futhi imicabango is uyasisiza becabanga ngale nkinga, ukuthuthukisa isu izixazululo zayo, ukuthuthukisa ukuzethemba.
2. Ukwakhiwa kwamakhono entsha kanye namakhono. Udokotela inikeza iziguli ukuba ngeso lengqondo ikhambi lezinkinga zethu zakhe, ukumaka zonke izithiyo esingase siphakame, ukushintsha isu, kuze inketho eyamukelekayo kakhulu kufinyelelwe.
3. I ngokoqobo amakhono amasha. Kulokhu, imiphumela emihle ukunikeza imidlalo indima-ukudlala.

Ukuze ukwazi ukubhekana nokucindezeleka nakho kungasiza amasu non-bendabuko - yoga, ukuphefumula ukuzilolonga, ukuphumula.