Ukukhathazeka kuyinkinga evamile emakatini, ikakhulukazi lawo ahlala izindawo ezishubile noma ezingalindelekileKungakhathaliseki ukuthi kungenxa yokuthi baphathwa kabi, ngoba bazizwa bengaphephile endaweni abakuyo, noma ngoba ilungu elisha selifikile ekhaya, abanakekeli babo bazobona ngokushesha ukuthi ukuziphatha kwabo sekushintshile.
Ungayisiza kanjani ikati ngokukhathazeka? Ungayisiza kanjani ikati lakho libe yikati elilinganiselayo nelizethembayo futhi? Ngezansi uzothola umhlahlandlela ophelele, osekelwe kokuhlangenwe nakho kanye neseluleko sodokotela bezilwane abangochwepheshe ekuziphatheni kwekati, ukukusiza uqonde ukuthi kwenzekani ekati lakho, uthole ukukhathazeka kusenesikhathi, futhi wenze ngendlela enenhlonipho nephumelelayo ngangokunokwenzeka.
Kuyini ukukhathazeka emakatini?
Ukukhathazeka Kuyimpendulo elindelekile yomzimba nengqondo Uma ibhekene nezisusa zangaphandle noma zangaphakathi ezibhekwa njengeziyingozi noma ezisongelayo, ikati liya kwimodi yokuxwayisa ngisho nangaphambi kokuba kwenzeke noma yini embi, njengokungathi lihlala liqaphile. ukulinda ingozi.
Kuvamile ukuzizwa uqaphile ngezinga elithile lapho ingozi noma ukukhathazeka kungokoqobo, isibonelo, lapho ikati lakho lilahlekile amahora ambalwa noma izinsuku. Le mpendulo iyingxenye ye izindlela zokusinda.
Inkinga ivela uma le mpendulo iqhutshwa njalo noma ngezizathu ezingeyona ingozi yangempela ekatini: imisindo yansuku zonke, izinguquko ezincane endleleni okwenziwa ngayo izinto, izivakashi ngezikhathi ezithile, noma ukuba khona kwezinye izilwane. Bese sikhuluma... ukukhathazeka okubangelwa yizifookungalimaza kakhulu inhlalakahle yabo futhi kuholele izinkinga zokuziphatha ezingapheli noma izifo ezihlobene nokucindezeleka.
Yiziphi izimbangela zokukhathazeka emakati?
Ezimweni eziningi, ukukhathazeka emakatini akubonakali "ngokuzumayo" ngaphandle kwesizathu, kodwa kuvame ukuhlotshaniswa izinguquko endaweni yabo noma emikhubeni yabonoma ngezinto ezimbi ezidlule. Ukwazi izimbangela kuzokusiza ukuthi uvimbele futhi uphathe kangcono.
- Izinguquko enkambisweni yansuku zonke: amashejuli amasha omsebenzi, izinguquko zezikhathi zokudla, ukushintshashintsha kwezikhathi zokudlala noma zokulala.
- Ukuthutha kanye nokushintsha ikhaya: ukushintsha izindlu, ukuhambisa ifenisha, ukulungisa igumbi, noma ukuletha amaphunga amasha enza ikati libone indawo yalo njengengaphephile.
- Ukufika kwabantu abasha noma izilwane: izinsana, izingane, abantu abadala, noma ukwethulwa kwelinye ikati noma inja ngaphandle kokwethulwa kancane kancane.
- Ubuhlungu besikhathi esidluleAmakati athathwe ezindaweni zokukhosela, ahlala emgwaqweni noma ahlukunyezwe, angase abonise ukukhathazeka ngenxa yezinto eziwakhumbuza lezo zenzakalo.
- Ukuntuleka kokuxhumana nabantu kusenesikhathi: amakati amancane angakaze abe nawo ukuxhumana okuhle nabantu, imisindo, nezinye izilwane Bavame ukwesaba kakhulu emasontweni abo okuqala ambalwa.
- Ukungqubuzana namanye amakatiUkuncintisana ngezinsiza ezifana nesihlabathi, ukudla, noma izindawo zokuphumula emakhaya anamakati amaningi.
- Imisindo ephezulu noma engalindelekileUmsebenzi wokwakha, izinto zasendlini, iziqhumane noma ukumemeza; ukuzwa kwekati kuyazwela kakhulu futhi kungazwa imisindo emincane kude.
- Ukuntuleka kwesikhuthaziUkudinwa kanye nokuntuleka kokunotha kwemvelo kungaholela ekuziphatheni okuphoqelekile kanye nokukhathazeka.
- Izinkinga zempiloIzifo ezingamahlalakhona, ukungalingani kwama-hormone, noma izinkinga zomchamo kungabangela izinguquko zokuziphatha futhi kwandise ukukhathazeka.
Ziyini izimpawu zokukhathazeka emakati?
Ukuqaphela izimpawu zokukhathazeka kusenesikhathi kubalulekile ekusizeni ikati lakho. Izimpawu zingafaka: físicos, engqondo kanye nokuziphatha.
- Physicists: i-tachycardia, ukuphefumula okusheshayo noma ukuphefumula kanzima, indle ekhululekile noma isifo sohudo, amehlo avulekile, ukujuluka ezinyaweni, ukuhlanza ngezikhathi ezithile ngaphandle kwesizathu esicacile sezokwelapha, izinguquko zesisindo noma isifiso sokudla.
- Engqondweni nangokomzwelo: ukwanda noma ukwehla kwesifiso sokudla, ukukhotha ngokweqile okuholela ezimpandwini, ukuphazamiseka kokulala, ukumaka ngokweqile ngomchamo noma izinzipho, ukuziphatha okunolaka ngaphandle kwesizathu esibonakalayo.
- Ukuziphatha okuphoqelekile: ukuzilungisa ngokweqile, ukujaha umsila wazo, ukuzungeza endaweni yazo, noma ukuziphatha okuphindaphindiwe okungase kubangele ukulimala.
- Izinkinga ngebhokisi lesihlabathi: ukuchama noma ukukhipha indle ngaphandle kwethileyi, ukumaka izindonga noma ifenisha ngesikhathi bengakwenzi ngaphambili.
- Ukuzihlukanisa noma ukuthembela ngokweqile: ukufihla unomphela noma, ngokuphambene nalokho, ukulandela abantu endlini abadinga ukuba khona njalo.
- Ukwanda kokuzwakala kwezwi: ukubhonga okuqhubekayo, ikakhulukazi ebusuku, ngaphandle kwesizathu esisobala.
Uma ubona eziningana zalezi zimpawu njalo, kungenzeka ukuthi ikati lakho lidlula isikhathi sokucindezeleka noma ukukhathazeka futhi badinga usizo lochwepheshe.
Kuyini ukukhathazeka ngokuhlukana emakatini?
Nakuba kuvame ukuhlotshaniswa nezinja, amakati amaningi nawo ayahlupheka ukukhathazeka ngokwehlukanaAmakati athanda isimiso kanye nokujwayelana; izinguquko ohlelweni lwakho noma ukunaka okunikezayo kungabangela ukungazethembi nokudideka.
Ezinye izimpawu zifaka: ukuklewula okukhulu lapho uhamba, ukucekelwa phansi kwempahla endlini, ukulahla ngaphandle kwebhokisi likadoti, ukulahlekelwa yisifiso sokudla ngesikhathi ungekho, noma ukuthembela ngokweqile lapho ukhona.
Ukukhathazeka kuphathwa kanjani emakati?
Uma sisola ukuthi ikati lethu linenkinga yokukhathazeka, into yokuqala okufanele uyenze muse kudokotela wezilwane ukuze kususwe izinkinga zomzimba nokuqinisekisa ukuxilongwa. Kusukela lapho, kuklanywa ukwelashwa okwenzelwe icala.
- Imikhiqizo enconywe udokotela wezilwaneKusukela ezithasiselo zemvelo kuya kuma-anxiolytics athile kanye nama-pheromone okwenziwa kuma-diffuser noma ama-spray alingisa izimpawu zokuphepha kwamakhemikhali.
- Izimbali ze-BachIkhambi Lokuhlangula lingasiza ezimweni ezithile; thintana nochwepheshe wezilwane ukuze alungise umthamo kanye nokuphathwa kwazo.
- Uthando olunenhloniphoUkuhlikihla okuthambile, ukuphulula ezindaweni azithandayo, kanye nokushintsha izikhathi zokudlala. Kubalulekile ukuthi ikati lihlele ijubane futhi likwazi ukuhamba lapho lithanda khona.
- Indawo ephephile nebikezelwayoUkuhlinzeka ngezindawo zokukhosela, izinsiza ezanele (ukudla, amanzi, amabhokisi esihlabathi, izinsika zokuklwebha, imibhede) kanye nesimiso esizinzile kunciphisa kakhulu ukukhathazeka.
- Ngisebenza nochwepheshe: isazi se-ethology noma umelaphi wekati angaklama izinhlelo zokuguqula ukuziphatha ezimweni eziyinkimbinkimbi (ubudlova, ukwesaba okukhulu, izinkinga zokuhlala ndawonye).
Ngaphezu kokwelashwa kwezokwelapha noma kwemvelo, isimo sakho sengqondo sibalulekile: hlala uzolile, gwema ukumemeza kanye nezijeziso Futhi ukuba nesineke kubalulekile ekusizeni ikati ukuthi liphinde lilinganisele ngokomzwelo.
Ingabe ukukhathazeka kungavinjelwa emakatini?
Ukukhathazeka emakati Kungavinjelwa uma kunakekelwa kahle.Ngaphandle kwamanzi, ukudla, nendawo yokulala, badinga uthando, ukudlala, isikhathi sansuku zonke nabanakekeli babo, kanye nokunakekelwa kwezilwane. Ukudala indawo ezinzile necebile kuyindlela engcono kakhulu yokutshala imali yokuvimbela izinkinga zesikhathi esizayo.
Ngakho-ke, uma sifuna ukuvimbela umngane wethu ukuthi angabi nale nkinga, kufanele senze okulandelayo:
Nikela isikhathi kuyo nsuku zonke
Ikati akuyona into yokuhlobisaUma ufuna nje isilwane sithi "Nginekati," ukuthatha ikati akuyona into enhle. Ikati lidinga ukuxhumana kwangempela: ukulivumela ligone, lilale emathangeni akho, libanjwe ngobumnene, lidlale ngamathoyizi alingisa ukuzingela, futhi likhulume nalo ngezwi eliphansi. Ngamafuphi: ukumthanda ngenxa yalokho ayikhonjalo bahlonipha imingcele yabo.
Imikhuba emincane ehlanganyelwayo, njengokudlala imizuzu embalwa ngaphambi kokulala noma ukuphululana, kusiza ikati ukuthi lizizwe kuphephile futhi kuxhunyiwe Emndenini wakhe.
Musa ukubeka umculo phezulu
Ukuzwa kwekati kuthuthuke kakhulu kunezethu: Ungawuzwa umsindo wegundane uqhele ngamamitha angaba ngu-7Yingakho umculo ophakeme kanye nomsindo oqinile noqhubekayo kunganconywa. Uma uthanda ukulalela umculo ngevolumu ephezulu, sebenzisa ama-headphone ukuze umhloniphe.
Indawo enokuthula yomsindo iyasiza ekugcineni izinga eliphansi lokusebenzisaEmakhaya anomsindo kakhulu, kungaba usizo ukudlala umculo othambile noma ngisho nomculo oqondene nekati ngevolumu ephansi ukuze uvale imisindo engazelelwe.
Bhuka igumbi
Uma unezivakashi ezivamile, ikati lakho lingase likhethe ukuhlala ekamelweni elithule. Leli gumbi kufanele libe nezitsha zalo zokudla namanzi, umbhede, izinsika zokuklwebha, futhi, uma kudingeka, ibhokisi lokulahla indle. Umnyango kufanele ushiywe uvuliwe noma uvumele ukungena mahhala; ukuwuvala kungandisa ukukhathazeka kwawo noma kuwenze angakhululeki ukuxhumana nabantu.
Lezi zindawo eziphephile zikuvumela ukuthi uphumule futhi buyisa ukuthula ngejubane labo.
Yethula ilunga elisha kancane kancane
Uma uzofaka ilungu elisha (elinye ikati, inja, noma umuntu), Yenza izethulo kancane kancane.Ukuhlangana okungazelelwe kungabangela ukwesaba kanye nezingxabano okunzima ukuzixazulula.
Isibonelo, gcina isilwane esisha ekamelweni elilodwa isikhashana Izinsuku ze-3Phakathi nalesi sikhathi, ningashintsha imibhede bese nihlikihla ithawula ekatini ngalinye ukuze lijwayelane nephunga lomunye nomunye ngaphandle kokubonana. Kusukela ngosuku lwesine kuqhubeke, ngokuqondiswa, ningabavumela ukuthi babone futhi banuke omunye nomunye, ninikeze ukudla okumnandi futhi nigcine amabanga aphephile.
Ukuphatha izinsiza kahle emakhaya anamakati amaningi
Emakhaya anamakati amaningi, okulandelayo kusebenza: umthetho we-+1Okungenani umthombo owodwa ngekati ngalinye, kanye nowengeziwe owodwa. Lokhu kusho ukuthi amabhokisi amaningana okulahla udoti asakazeke endlini, izitsha zokudla nezamanzi ezihlukene, izinsika eziningi zokuklwebha, kanye nezindawo eziningi zokuphumula. Lokhu kunciphisa izingxabano kanye nokungezwani kwendawo.
Ungamphathi kabi
Nakuba kungase kubonakale kusobala, izenzo ezivame ukwenziwa ikati elizibona njengokuphathwa kabi: ukubamba umsila walo, ukufaka iminwe emehlweni alo, ukulijaha ukuze "lidlale", ukulibangela ukubhonga, ukuligoba ukuze lizijabulise, noma ukulifutha ngamanzi. Asibe nenhlonipho. Funda uku bahumushe ulimi lwabo lomzimba Futhi ungashiyi izingane zingagadiwe nomngane onoboya.
Isihluthulelo sokuvimbela ukukhathazeka ukwakha ubudlelwano lapho ikati liyazi ukuthi izidingo kanye nemikhawulo Ziyacatshangelwa. Uma uzizwa ungayethemba indawo okuyo kanye nabantu abakuyo, umzimba wakho uyakhululeka.
Ukukhathazeka emakatini akuyona into eyenzeka ngenkani, futhi akunakulungiswa ngokuthethiswa; kuyisibonakaliso sokuthi kukhona okungahambi kahle emhlabeni wawo. Qaphela izinguquko, thintana nodokotela wezilwane uma kudingeka, bese uvumelanisa ikhaya lakho nemikhuba yakho nezidingo zawo. Ngokubekezela, inhlonipho, kanye nendawo ezinzile, amakati amaningi athola ukuthula kwawo futhi angajabulela impilo ayifanele: impilo enokuthula, enobungane, futhi engenakho ukwesaba okungadingekile.