Ukuqonda Ukucindezeleka: Izinhlobo, Izimbangela, Izimpawu, Nokuphatha Okuphumelelayo
Iyini Ingcindezi (What is Stress)?
Ukucindezeleka kuyimpendulo engokwemvelo eyenzeka lapho umuntu ebona inselele noma usongo oludinga umzamo engokomzimba, engokwengqondo, noma ongokwemizwa ukuze awulawule. Nakuba ukucindezeleka ngezinye izikhathi kungaba yinzuzo ngokugqugquzela abantu ukuba bahlangabezane nezinsuku zokugcina noma baphendule ezingozini, ukucindezeleka okungapheli kungaba nomthelela omubi empilweni yomuntu kanye nezinga lempilo. Lapha sibheka izinhlobo zokucindezeleka, izigaba zokucindezeleka ngokuhlukana kwazo.
Ukucindezeleka kungabonakala ngezindlela ezihlukahlukene, futhi umthelela wakho uncike embonweni womuntu ngezenzakalo, amakhono okubhekana nesimo, kanye nendawo yonke.
Izinhlobo Zokucindezeleka
Ukucindezeleka kungahlukaniswa ngezigaba ezahlukene ngokusekelwe ubude nokuqina kwayo:
- Ukucindezeleka Okukhulu ( Acute Stress)
Lolu uhlobo oluvame kakhulu lokucindezeleka. Okwesikhashana futhi kwenzeka ngenxa yenselele esheshayo noma isimo esingalindelekile, njengokunikeza isethulo noma ukugwema ingozi kancane. Ukucindezeleka okukhulu ngokuvamile kuyehla ngokushesha ngemva kokuba nesehlakalo esicindezelayo sesiphelile.
- Episodic Acute Stress
Abantu abavame ukubhekana nezimo zokucindezela okukhulu noma abavame ukukhathazeka ngokweqile bathambekele ekucindezelekeni okukhulu kwe-episodic. Abantu ababhekene nalolu hlobo lokucindezeleka bavame ukuzwa sengathi bahlala besesimweni esibucayi.
- Ukucindezeleka Okungapheli (Chronic Stress)
Ukucindezeleka okungapheli kungokwesikhathi eside futhi kungaqhubeka amasonto, izinyanga, noma ngisho neminyaka. Ngokuvamile kubangelwa izinkinga ezihlala njalo njengezinkinga zezimali, ubuhlobo obungenampilo, noma umsebenzi onzima. Ukucindezeleka okungapheli kungaba nomthelela omkhulu empilweni nasemzimbeni kuye nangokwengqondo.
Izimpawu Zomzimba Zokucindezeleka
Ukucindezeleka kungathinta cishe zonke izingxenye zomzimba. Ezinye izimpawu ezivamile zomzimba zihlanganisa:
Ubuhlungu bekhanda kanye nokuqina kwemisipha: Ukucindezeleka okuqhubekayo kuvame ukuholela ekucindezelekeni kwemisipha, okuholela ekhanda elibuhlungu noma ubuhlungu bomzimba.
Ukukhathala nokuphazamiseka kokulala: Ukucindezeleka kungaphazamisa amaphethini okulala, kubangele ukuqwasha noma ukukhathala ngokweqile.
Izinkinga Zenhliziyo: Ukucindezeleka kungandisa izinga lokushaya kwenhliziyo nomfutho wegazi, kukhuphule ingozi yezinkinga zenhliziyo nemithambo yegazi.
Izinkinga Zokugaya: Ukucindezeleka kungaholela ebuhlungwini besisu, isicanucanu, nokunye ukuphazamiseka kokugaya ukudla.
Isistimu Yamasosha omzimba Ebuthakathaka: Ukucindezeleka okungapheli kungacindezela ukusebenza kwamasosha omzimba, okwenza umzimba ube lula ezifweni.
Ukucindezeleka Kwengqondo
Ku-psychology, ukucindezeleka kuchazwa njengokusabela ngokwemizwa, kwengqondo, noma ngokomzimba ezidingweni zokuphila. Kuhilela ukungalingani okucatshangwayo phakathi kwalokho okudingwa yisimo kanye nekhono lomuntu lokubhekana naso. Ukucindezeleka kwengqondo kungathinta imisebenzi yengqondo, isimo sengqondo, nokuziphatha okuphelele.
Ukucindezeleka oku-Physics
Emkhakheni we-physics, ukucindezeleka kubhekisela ekuphikiseni kwangaphakathi kwento ethile emandleni angaphandle. Ibalwa ngokuhlukanisa amandla asetshenziswa indawo esatshalaliswa phezu kwayo. Nakuba ukucindezeleka ku-physics kuphathelene nokuguqulwa komzimba, kwabelana ngokufana okungokomfanekiso nokucindezeleka kwengqondo mayelana nokucindezela kokuthwala.
Izimbangela Zokucindezeleka
Ukucindezeleka kungavela emithonjeni ehlukahlukene, eyaziwa ngokuthi ama-stressors. Ezinye zezimbangela ezivame kakhulu zihlanganisa:
- Ukucindezeleka Okuhlobene Nomsebenzi
Umsebenzi omningi, umnqamulajuqu oqinile, ozakwabo abanzima, nokungavikeleki kwemisebenzi konke kungaba nomthelela ekucindezelekeni emsebenzini.
- Izinselelo Zezezimali
Izingcindezi zezomnotho ezifana nezikweletu, izindleko ezingalindelekile, nokuntuleka kwemisebenzi kuyimithombo ebalulekile yokucindezeleka kubantu abaningi.
- Ukukhathazeka Kwezempilo
Izifo ezingamahlalakhona, izimo eziphuthumayo zezokwelapha, nokukhathazeka ngempilo yabathandekayo kungabangela ukucindezeleka.
- Izinkinga Zobudlelwano
Ukungqubuzana namalungu omndeni, abangani, noma abalingani bothando kuvame ukubangela ukucindezeleka ngokomzwelo.
- Izinguquko Ezinkulu Zempilo
Izenzakalo ezinjengokuthuthela edolobheni elisha, ukushada, noma ukulahlekelwa othandekayo zingaphazamisa umuzwa wokuzinza womuntu, okuholela ekucindezelekeni.
Imiphumela Yokucindezeleka
Uma ishiywe ingalawulwa, ukucindezeleka kungaba nemiphumela emibi kakhulu ngokomzimba, ngokomzwelo, nangokwengqondo:
Imiphumela Yomzimba
Ukwenyuka kwengozi yesifo senhliziyo nomfutho wegazi ophakeme
Ukusabela komzimba okubuthakathaka
Izinkinga zamathumbu
Ubuhlungu obungapheli nokushuba
Imiphumela Yengqondo Nemizwa
Ukukhathazeka nokucindezeleka
Ukucasuka nokushintshashintsha kwemizwa
Ubunzima bokugxila
Izinkinga zenkumbulo
Imiphumela Yokuziphatha
Ukudla ngokweqile noma ukunganaki
Ukuhlukunyezwa kwezidakamizwa
Ukuhoxiswa komphakathi
Ukuthatha izinqumo okungekuhle
Kuyini Ukuphathwa Kwengcindezi?
Ukulawulwa kokucindezeleka kubhekisela kumasu nezinqubo ezisetshenziselwa ukunciphisa noma ukubhekana nokucindezeleka ngempumelelo. Ngokuhlonza izingcindezi nokusebenzisa izindlela zokubhekana nezimo ezinempilo, abantu bangagcina inhlalakahle yabo engokomzimba nengokwengqondo.
Amasu Okulawula Ukucindezeleka Amphumelelayo
- Zivocavoce Njalo
Umsebenzi womzimba usiza ukukhulula ama-endorphin, okuyizidambisi zokucindezeleka zemvelo. Khomba okungenani imizuzu engama-30 yokuzivocavoca okumaphakathi izinsuku eziningi zeviki.
- Zijwayeze Amasu Okucabanga Nokuphumula
Ukucabangela, ukuzindla, nokuzivocavoca kokuphefumula kungasiza ukuthulisa ingqondo futhi kunciphise ukucindezeleka. Ngisho nemizuzu embalwa yokuphefumula okugxilile ingenza umehluko.
- Gcina Ukudla Okulinganiselayo
Ukudla ukudla okunempilo, okulinganiselayo okunothe ngemisoco kungasekela ikhono lomzimba lokubhekana nokucindezeleka. Gwema i-caffeine noshukela ngokweqile.
- Thola Ukulala Okwanele
Ukulala kwekhwalithi kubalulekile ekulawuleni ukucindezeleka. Khomba amahora angu-7-9 okulala ubusuku ngabunye futhi usungule isimiso esingaguquki sokulala.
- Ukuphathwa Kwesikhathi
Ukuphathwa kwesikhathi okusebenzayo kunganciphisa umuzwa wokukhungatheka. Beka phambili imisebenzi, setha umnqamulajuqu ongokoqobo, futhi wephule amaphrojekthi amakhulu abe yizinyathelo ezincane.
- Ukusekelwa Komphakathi
Ukukhuluma nabangane, umndeni, noma ozakwenu mayelana nokucindezeleka kwakho kunganikeza impumuzo. Ukuxhumana nomphakathi kubalulekile enhlalakahleni engokomzwelo.
- Funa Usizo Oluchwepheshile
Uma ingcindezi iba namandla kakhulu noma ingalawuleki, ukufuna usizo kumelaphi noma umeluleki kunganikeza isiqondiso nokusekelwa okubalulekile.
Isiphetho
Ukucindezeleka kuyingxenye yokuphila engenakugwenywa, kodwa ukuqonda izinhlobo zayo, izimbangela, nemiphumela kungasiza abantu ukuba bayilawule ngokuphumelelayo. Ngokwamukela amasu okulawula ukucindezeleka okunempilo nokufuna ukusekelwa lapho kudingekile, kungenzeka ukugcina impilo elinganiselayo nenempilo naphezu kwezinselele zokuphila.