Ukucindezeleka KuPsychology: Incazelo, Izimpawu, Imithelela, Nokuphatha

Kuningi okumelwe kugcizelelwe ngakho ezweni lanamuhla elisheshayo ngokuhlanya. Kusukela ezingcindezini zomsebenzi kanye nokuxhumana okudijithali njalo kuya ekulawuleni ubudlelwano bomuntu siqu kanye nokulindelwe ngumphakathi, imithombo yengcindezi ibonakala ikhula njalo.

Ukucindezeleka sekuyinto evamile yonke indawo, okuvame ukuxoxwa ngayo kodwa okungavamile ukuqondwa ngokugcwele. Ngakho-ke, yini ingcindezi ku-psychology? Yiziphi izimpawu zayo nokuthi ungabhekana kanjani nayo ngokuphumelelayo?

Uhlu Okuqukethwe

• Kuyini I-Stress in Psychology?
• Imithelela Yokucindezeleka
• Izimpawu Zokuhlonza Ingcindezi Kusenesikhathi
  • Izimpawu Zenyama
  • I-Emotional Symptoms
  • Izimpawu Zengqondo
  • Izimpawu Zokuziphatha
  • Izimpawu Zasemsebenzini
• Ukuphatha Kanjani Ukucindezeleka?

Kuyini I-Stress in Psychology?

Kupsychology, ukucindezeleka kuchazwa njengokusabela komzimba kunoma yisiphi isidingo noma inselele ephazamisa ukulingana okuvamile komuntu noma isimo sebhalansi. Empeleni yindlela ubuchopho nomzimba osabela ngayo kunoma yisiphi isidingo, hhayi nje izehlakalo ezingezinhle njengokuhlukumezeka noma inhlekelele, kodwa nezinguquko ezinhle njengokuphromotha noma ubudlelwano obusha.

Ukucindezeleka kuhilela ukusebenzisana okuyinkimbinkimbi phakathi kwengqondo nomzimba. Lapho ubhekene nesimo esiyinselele, umzimba ukhipha amahomoni okucindezeleka njenge-adrenaline ne-cortisol. Le mpendulo inyusa izinga lokushaya kwenhliziyo, ikhuphule umfutho wegazi, futhi ikhuphule ukuhlinzekwa kwamandla. Nakuba lokhu kungase kube yinzuzo esikhathini esifushane, kusize ukubhekana nezimo ezingase zisongela, ukucindezeleka okungapheli kungaholela ezindabeni ezibalulekile zezempilo.

Ukucindezeleka ku-psychology ngokuvamile kuhlukaniswa ngezinhlobo ezimbili:

• I-Eustress: 'Ingcindezi enhle', uhlobo lokucindezeleka olushukumisayo futhi olugxilisa amandla, njengenjabulo ngaphambi komcimbi omkhulu noma ingcindezi eholela ekukhiqizeni.
• Usizi: 'Ingcindezi engemihle', uhlobo lwengcindezi engapheli, engapheli ezwakala ixakile futhi ingalawuleki, okuholela ekukhathaleni, ezinkingeni zempilo, kanye nokwehla kokusebenza.

Ngokwengqondo, ukucindezeleka kubuye kuhlotshaniswe nokubona. Indlela umuntu abona ngayo isimo kuba nomthelela omkhulu ekutheni isimo sizoba nengcindezi. Ngakho-ke, ukungenelela kwengqondo kuvame ukugxila ekuguquleni imibono kanye nezimpendulo ezimweni ezingase zibe nengcindezi, okuhambisana nokugqugquzela ukuphumula nokuziphatha okunciphisa ukucindezeleka.

Imithelela Yokucindezeleka

Ukucindezeleka kuyinkimbinkimbi. Lapho kuba okungamahlalakhona, umthelela wako ungafinyelela kude futhi uthinte izici ezihlukahlukene zokuphila komuntu. Nazi ezinye izindawo ezibalulekile lapho ukucindezeleka kungaba nomthelela obaluleke kakhulu:

• Health Physical: Ayanda amathuba okuba nesifo senhliziyo, umfutho wegazi ophakeme, nesifo sikashukela. Ukucindezeleka kungase futhi kubangele ubuhlungu bekhanda, ukungezwani kwemisipha noma ubuhlungu, ukukhathala, nokucasuka kwesisu. Ngokuhamba kwesikhathi, kungawenza buthaka amasosha omzimba, kwenze umzimba ungene kalula ezifweni nasezifweni.
• Mental Health: Ukucindezeleka isikhathi eside kunomthelela omkhulu ezindabeni zempilo yengqondo njengokukhathazeka nokudangala.
• Ukusebenza kwengqondog: Ukucindezeleka kungaholela ezinkingeni zenkumbulo, ukugxilisa ingqondo, kanye nokwenza izinqumo. Kungabangela ukwehla kokukhiqiza nokusebenza kahle emsebenzini noma esikoleni futhi kungakhinyabeza ukwahlulela kanye namakhono okwenza izinqumo.
• Inhlalakahle Engokomzwelo: Amazinga okucindezeleka okuphezulu angabangela izimpawu ezingokomzwelo njengokucasuka, ukukhungatheka, ukuguquguquka, nomuzwa wokukhungatheka. Kungaholela ekukhathaleni ngokomzwelo noma ekubeni ndikindiki.
• Izinguquko Zokuziphatha: Ukucindezeleka kwengqondo kungaholela ekushintsheni ekuziphatheni, okufana nokusetshenziswa okwengeziwe kotshwala, izidakamizwa, noma ugwayi, izinguquko ezindleleni zokulala, nokuphazamiseka kwemikhuba yokudla (ukudla ngokweqile noma ukungadli ngokwanele). Kungase futhi kuphumele ekuhoxisweni komphakathi kanye nokunciphisa ukuzibandakanya emisebenzini ebijabulisa ngaphambilini.
• Relationships: Ukucindezeleka kungalimaza ubudlelwano bomuntu siqu nobuchwepheshile. Kungaholela ekwenyukeni kwezingxabano, ukuncipha kwekhwalithi yokuxhumana, nobunzima ekugcineni ubudlelwano obunempilo nobusekelayo.
• Ukusebenza Komsebenzi: Emsebenzini, ukucindezeleka kunganciphisa ikhono lokugxila kanye nomuzwa wokuzibandakanya, ukwehlisa ukukhiqiza.
• Imithelela Yesikhathi Eside: Ngokuhamba kwesikhathi, ukucindezeleka okungamahlalakhona kungaba nomthelela ezimweni zempilo ezingathi sína ezifana nokushaywa unhlangothi, ukukhuluphala, kanye nesifo sengqondo, futhi kungathinta kakhulu iminyaka yokuphila.

Izimpawu Zokuhlonza Ingcindezi Kusenesikhathi

Ukucindezeleka kubonakala ngendlela ehlukile ezimeni ezahlukene. Izimpawu zayo zihluke kakhulu njengezimbangela zayo. Kodwa-ke, kunezimpawu ezimbalwa zokutshela noma izimpawu ezibalulekile okufanele uziqaphele:

Izimpawu Zenyama

Izimpawu ezingokomzimba zengcindezi ziwukusabela komzimba kulokho okucatshangwa ukuthi yizinsongo noma izimfuno futhi zingahluka kakhulu phakathi kwabantu. Ezivamile zihlanganisa:

• Ukuphathwa yikhanda: Ikhanda elibuhlungu elivamile noma i-migraines.
• Ukuqina Kwemisipha noma Ubuhlungu: Ikakhulukazi entanyeni, emahlombe, noma emuva.
• Ukukhathala: Ukuzizwa ukhathele futhi ukhathele isikhathi esiningi.
• Ukuphazamiseka Kokulala: Ubunzima bokuwa noma ukulala, noma ukulala kakhulu.
• Izinkinga Zesisu: Isisu esiphatheke kabi, isicanucanu, noma ukushintsha kwesifiso sokudla.
• Ukugula Okuvamile: Amasosha omzimba antekenteke okuholela emikhubeni eminingi noma izifo.

Izimpawu Zomzwelo

Izimpawu ezicacile zengqondo zokucindezeleka zihlanganisa:

• I-Moodiness noma Ukucasuka: Ukushintshashintsha kwemizwa ngokushesha noma ukucasuka okufushane.
• Ukuzizwa Ukhungathekile: Umuzwa wokuthi awukwazi ukubhekana nezidingo zempilo yakho.
• Ukukhathazeka noma Uvalo: Ukukhathazeka okuphikelelayo nokungakhululeki.
• Ukucindezeleka noma Ukungajabuli Okujwayelekile: Ukuzizwa uphansi, ukuphelelwa isithakazelo empilweni.

Izimpawu Zengqondo

Ukucindezeleka okungapheli ku-psychology nakho kuholela ekukhubazekeni okuhlukahlukene kwengqondo. Izimpawu zihlanganisa:

• Ubunzima bokugxila: Ukuzabalaza ukugxila nokuhlala emsebenzini.
• Izinkinga Zememori: Ukukhohlwa imisebenzi noma ama-aphoyintimenti.
• Ukukhathazeka Njalo: Ukungakwazi ukuyeka ukukhathazeka ngezinto ezihlukahlukene.
• I-Negative Outlook: Ukucabanga okungenathemba ngempilo nangekusasa.

Izimpawu Zokuziphatha

Ukubhekana nokucindezeleka kungabangela izinguquko ezihlukahlukene ekuziphatheni komuntu. Izimpawu zokucindezeleka zingabonakala ku:

• Izinguquko Emdlalweni Wokudla: Ukudla kakhulu noma okuncane kakhulu.
• Ukuhlehlisa kanye Nokugwema Izibopho: Ukubambezeleka kwemisebenzi noma izibopho.
• Ukusetshenziswa Okungeziwe Kwesikhuthazi: Ukuthembela ezintweni ukuze uphumule.
• Ukuziphatha Kwemizwa: Ukuluma izinzipho, ukugedla, noma ukuhamba kancane.

Izimpawu Zasemsebenzini

Ukucindezeleka okuhlobene nomsebenzi kuya ngokuya kuvame emphakathini wethu. Izimpawu eziphawulekayo zalokhu yilezi:

• Ukukhiqiza Kwehlile: Ukungakwazi ukuqeda umsebenzi njengokujwayelekile.
• Ukwehliswa: Ukungabi nentshisekelo noma ukuhlukaniswa nomsebenzi.
• Ukungqubuzana Nozakwethu: Ukwanda kwezingxabano noma izingxabano emsebenzini.
• Ukungasebenzi: Ukuthatha izinsuku eziningi emsebenzini ngenxa yezinkinga ezihlobene nokucindezeleka.

Ukuphatha Kanjani Ukucindezeleka?

Ukuphatha amazinga okucindezeleka kudinga indlela yomuntu siqu. njengoba ukusebenza kwamasu okunciphisa ukucindezeleka kungahluka kakhulu kumuntu nomuntu. Okufakazela ukuthi kuwumthwalo wengcindezi onamandla kumuntu oyedwa kungase kube nomthelela omncane komunye. Ngaphezu kwalokho, ama-stressers ahlukene adinga izindlela ezifanele zokwelapha.

Nansi indlela ongalungisa ngayo isu lakho lokulawula ukucindezeleka ukuze livumelane nezidingo zakho ezihlukile:

• Qonda Izinto Ezikubangela Ukucindezeleka: Naka kakhulu izimo, abantu, noma imisebenzi ephakamisa amazinga akho okucindezeleka. Lokhu kuqonda kuzokusiza ukuthi ulungise amasu akho ukubhekana nalezi zimbangela ezithile. Uma ukuthola kuyinselele ukulawula ingcindezi uwedwa, cabanga ngokufuna usizo kuchwepheshe wezempilo yengqondo. Iseshini yokwelapha ngokuvamile ibonakala iphumelela.
• Linga Ngamasu Ahlukene: Zama okuhlukahlukene izindlela zokunciphisa ukucindezeleka ukubona ukuthi yiziphi ezihambisana nawe. Lokhu kungasukela emisebenzini engokwenyama efana nokugijima noma ukubhukuda kuye emisebenzini yengqondo efana nokuzindla noma ukubhala ijenali. Ngemva kokuzama amasu ahlukene, zinike isikhathi sokucabangisisa ngokuthi yimaphi othola ephumelela kakhulu. Qaphela ukuthi indlela ngayinye iwuthinta kanjani umoya wakho, amazinga wamandla, kanye nokuphila kahle kwakho konke.
• Faka Amaqhinga Emjikelezweni Wakho: Uma usuhlonze izindlela ezikusebenzela kangcono, zihlanganise ohlelweni lwakho lwansuku zonke noma lweviki. Ukungaguquguquki kuyisihluthulelo sokulawula ukucindezeleka ngempumelelo.
• Lungisa Njengoba Kudingeka: Zilungiselele ukulungisa amasu akho okulawula ukucindezeleka ngokuhamba kwesikhathi. Njengoba impilo yakho ishintsha, kanjalo nezimo ezicindezelayo nezindlela ozidingayo zokubhekana nazo.
• Ibhalansi Ibalulekile: Uhlelo lwakho lokulawula ukucindezeleka akufanele luzizwe lungaphezu kwamandla noma luwumthwalo. Ngokuhamba kwesikhathi, lwela ukulinganisela okuhlanganisa ukukhululeka kokucindezeleka endleleni yakho yokuphila ngaphandle kokwengeza ekucindezelekeni kwakho.

Ukuyihlanganisa!

I-Stress isiphenduke ubhubhane lwezempilo yekhulu lama-21, ngenxa yethonya layo elisabalele ezicini ezihlukahlukene zokuphila nenhlalakahle. Amazinga aphezulu okucindezeleka okungapheli axhunyaniswa nezinkinga eziningi zempilo yomzimba, njengesifo senhliziyo, umfutho wegazi ophakeme, kanye nokungasebenzi kahle kwamasosha omzimba. Impilo yengqondo iyathinteka ngokufanayo, ukucindezeleka kuyimbangela eyinhloko ezimeni ezifana nokukhathazeka nokudangala.

Ukuqonda ingcindezi ku-psychology kanye nezimbangela zako kuyisinyathelo sokuqala sokuyilawula ngokuqhubekayo. Ukubhekana 'nobhubhane lwengcindezi' akuwona nje umthwalo womuntu ngamunye; kudinga umzamo weqembu. Lokhu kuhlanganisa ukudala izindawo zokusebenza ezisekelayo, ukugqugquzela izingxoxo ezivulekile mayelana nempilo yengqondo, nokusebenzisa izinqubomgomo ezikhuthaza ukulingana kwempilo yomsebenzi.