I-Lizard Brain

Ngivame ukuzama ukuphatha amapuleti amaningi okuphotha. Imizwa yami ngalezi zikhathi ingase isuke emizweni yokukhungatheka iye ekubeni nomuzwa wokwethuka.

Kwesinye salezi zikhathi muva nje, omunye wabazukulu bami bebanga elihlakaniphile wathi “Papa, udinga ukuyeka ukucabanga ngobuchopho bakho besibankwa futhi usebenzise ubuchopho bakho bezikhova.” Emlonyeni wezingane.

Wayeqinisile. Kungenze ngacabanga ngendlela ubuchopho (kulokhu obami) busabela ngayo ekucindezelekeni. Ngaphezu kwalokho, ngokubona ukuthi uLwesithathu lokuqala lukaNovemba lubekwe eceleni njengoSuku Lukazwelonke Lokuqwashisa Ngengcindezi, nginqume ukuqhubeka ngifunde.

Kungani usuku lokucabanga ngokucindezeleka? Usuku Lukazwelonke Lokuqwashisa Ngengcindezi amahora angu-24 okuqinisa iqiniso lokuthi awuzenzisi umusa ngokugcizelela ngezimo ongakwazi ukuzilawula. Eqinisweni, ngokusho kwesayensi, ukucindezeleka okungapheli kuholela ekuphazamisekeni kokusebenza kwengqondo nokusebenza komzimba.

Uzizwa ucindezelekile? Akuwena wedwa. Ngokocwaningo lwakamuva, cishe ama-25% abantu baseMelika bathi babhekene namazinga aphezulu engcindezi kanti abanye abangama-50% bathi ukucindezeleka kwabo kulinganiselwe.

Lezi zinombolo zingase zingakumangalisi njengoba sonke sibhekana nezingcindezi zomsebenzi, umndeni, nobudlelwano.

Isibankwa?

Angifuni ukujivaza abalandeli bemilingo laphaya. Ngakho-ke, ukunemba kakhudlwana, kunengxenye yobuchopho bakho ebizwa ngokuthi i-amygdala. Lapho i-amygdala ithatha izintambo, ngezinye izikhathi ibizwa ngokuthi ukucabanga “ngobuchopho besibankwa” sakho. Le ndawo yobuchopho bakho icubungula imizwelo futhi ithola ulwazi mayelana nokucindezeleka ngezinzwa zakho. Uma ihumusha ulwazi njengento esongelayo noma eyingozi, ithumela isignali esikhungweni sokuyala sobuchopho bakho, esaziwa ngokuthi i-hypothalamus.

Uma i-hypothalamus yakho ithola isignali ku-amygdala yakho yokuthi usengozini, ithumela amasignali ezindlala ezidlalayo. Ama-adrenals ampompa i-adrenaline, okwenza inhliziyo yakho ishaye ngokushesha, iphushe igazi elengeziwe emisipheni nasezithweni zomzimba wakho.

Ukuphefumula kwakho kungase futhi kusheshe, futhi izinzwa zakho zingase zibe bukhali. Umzimba wakho uzokhipha ushukela egazini lakho, uthumele amandla kuzo zonke izingxenye ezihlukene. Lokhu futhi kubangela ukwanda kwento ebizwa nge-cortisol, ngezinye izikhathi ebizwa ngokuthi i-hormone yokucindezeleka, okwenza ube nezintambo futhi uqaphe.

Lokhu akuyona into embi ngempela. Kuyinto ebizwa ngokuthi "ukulwa-noma-ukundiza".

Ukulwa-noma-ndiza

Ukucindezeleka kungafeza injongo ebalulekile futhi kungakusiza nokuba uphile. Kokhokho bethu, ukucindezeleka bekuyisikhuthazo esiwusizo sokusinda, okubavumela ukuba bagweme izinsongo zangempela ezingokwenyama. Lokho kungenxa yokuthi kwenza umzimba wakho ucabange ukuthi usengozini, futhi kubangela leyo ndlela yokusinda "yokulwa-noma-ukundiza".

Imodi yokulwa noma yokundiza isho zonke izinguquko zamakhemikhali ezenzeka emzimbeni wakho ukuze ulungele ukusebenza ngokomzimba. Ongase ukwazi ukuthi ukucindezeleka akuyona into embi ngaso sonke isikhathi. Kwezinye izimo, njengalapho uqala umsebenzi omusha noma uhlela umcimbi omkhulu njengomshado, ukucindezeleka kungakusiza ugxile, kukushukumisele ukuba wenze kahle, ngisho nokuthuthukisa ukusebenza kwakho.

Kodwa ezinye zezizathu ezenza ingcindezi ibe yinhle kulezi zimo ukuthi ingeyesikhashana futhi ikusiza ukuthi udlule inselele owaziyo ukuthi ungayisingatha.

Ukuthola ukucindezeleka isikhathi eside, nokho, kungase kuphazamise ngempela ngokomzimba nangokwengqondo empilweni yakho. Ucwaningo selukhombisile ukuxhumana phakathi kwengcindezi nezinkinga ezingapheli njengomfutho wegazi ophezulu (high blood pressure), isifo sikashukela, ukudangala nokunye.

Nakuba le mpendulo yokucindezeleka isengasisiza ukuba sisinde ezimweni eziyingozi, akuyona impendulo enembile ngaso sonke isikhathi futhi ngokuvamile ibangelwa okuthile okungafaki ukuphila engozini. Lokho kungenxa yokuthi ubuchopho bethu abukwazi ukuhlukanisa phakathi kokuthile okuwusongo lwangempela kanye nokuthile okucatshangwayo okuwusongo.

Imiphumela evamile yokucindezeleka

Ngempela, izimpawu zokucindezeleka zingathinta umzimba wakho, imicabango nemizwa yakho, nokuziphatha kwakho. Ukwazi ukubona izimpawu zokucindezeleka ezivamile kungakusiza ukuba uzilawule.

Emzimbeni wakho ungase uphathwe yikhanda, ukuqina kwemisipha, ubuhlungu besifuba, ukukhathala, isisu esibuhlungu, nezinkinga zokulala. Isimo sakho sengqondo singase sibe nokukhathazeka, singahlaliseki, uzizwe untula ukugxila, uzizwe ukhungathekile, ucasuke noma uthukuthele, noma udabuke futhi ucindezelekile. Impatho yengcindezi ihlanganisa ukudla kakhulu noma ukudla kancane, ukuqhuma kwentukuthelo, ukusebenzisa kabi utshwala, ukusebenzisa ugwayi, ukuziyeka emphakathini, noma ukungazivocavoci kaningi.

Ingcindezi…kujule kancane

I-acute stress disorder wukuxilongwa kwengqondo okungenzeka ezigulini phakathi namasonto amane kwenzeke isigameko esibuhlungu. Izici zifaka ukukhathazeka, ukwesaba okukhulu noma ukungabi namandla, ukuphinde ubhekane nomcimbi, nokuziphatha kokugwema. Abantu abanalesi sifo basengcupheni enkulu yokuba ne-posttraumatic stress disorder. Ukuhlukumezeka kuyinto evamile. Kulinganiselwa ukuthi amaphesenti angu-50 kuya kwangu-90 abantu abadala base-US abhekana nokuhlukumezeka phakathi nokuphila kwabo.

Igama i-macrostressor libhekisela ezehlakalweni ezibuhlungu, njengezinhlekelele zemvelo noma ezenziwe abantu, kuyilapho igama elithi i-microstressor, noma ukuhlupheka kwansuku zonke, kubhekisela “ezimfuno ezicasulayo, ezikhungathekisayo, ezicindezelayo, ngokwezinga elithile, ezibonisa ukusebenzelana kwansuku zonke nendawo ezungezile.”

Isazi sokusebenza kwengqondo uDerald Sue, umbhali wezincwadi ezimbili ezithi microaggression, ichaza leli gama: “Ukucasuka kwansuku zonke, ukudelelwa, ukwehliswa nokuhlambalaza abantu bemibalabala, abesifazane, i-LGBT noma labo ababhekana necala ekusebenzelaneni kwabo kwansuku zonke nabantu.”

Ucwaningo lwakhe nolwabanye lubonise ukuthi ama-microaggressions, nakuba abonakala emancane futhi ngezinye izikhathi amacala amsulwa, angathatha umonakalo ongokwengqondo wangempela empilweni yengqondo yabamukeli bawo. Leli nani lingaholela entukuthelweni nasekucindezelekeni futhi linganciphisa ngisho nokukhiqiza emsebenzini kanye namakhono okuxazulula izinkinga. Ngaphezu kwalokho, ama-microaggressions ahlobene eduze nokuchema okusobala, okuyizimo zengqondo, imibono engaguquki, kanye nokuqagela esingakwazi nokukuqaphela, okungangena emiqondweni yethu futhi kuthinte izenzo zethu. Kunocwaningo oluqhubekayo mayelana nomthelela oqongelelekayo owawubandlulula abantu esikhathini eside. I-hypothesis iwukuthi ingase ichaze okunye ukungafani kwezempilo okuhlangatshezwana nakho.

Isikhathi sokufuna usizo

Uma ungaqiniseki ukuthi ukucindezeleka kuyimbangela yezimpawu zakho, noma uthathe izinyathelo zokudambisa futhi izimpawu zakho ziyaqhubeka, bona udokotela wakho. Umhlinzeki wakho wokunakekelwa kwezempilo angase afune ukukuhlolela ezinye izimbangela. Noma cabanga ukubona umeluleki oqeqeshiwe noma umelaphi ongakusiza ekuthuthukiseni amanye amakhono okubhekana nesimo.

Okokugcina, uma unesifuba esibuhlungu, ikakhulukazi uma unokuphefumula, ukujuluka, isicanucanu, ihlombe noma ubuhlungu bomhlathi, thola usizo oluphuthumayo. Lokhu kungase kube izimpawu zokuhlaselwa yinhliziyo hhayi nje ukucindezeleka.

Kunalokho ubuchopho besikhova

Umgomo uwukungabi izisulu “zobuchopho besibankwa” kodwa kunalokho ukusebenzisa “ubuchopho bezikhova” bethu. Enye indlela yokusho lokhu ukusebenzisa ubuchopho bethu bonke njengoba sibhekana nezinselele zokuphila.

Awukwazi ukunakekela abanye ngaphandle uma uzinakekela wena. Lokhu kusho ukuthatha ikhefu, ukuzinika isikhathi nendawo yokucubungula lokho okuzwayo, ukuvivinya umzimba, ukudla kahle (hhayi ukudla okucindezelekile), ukulala ngokwanele, ukuthola ukukhanya kwelanga, ukuhlala uhlanzekile, nokunciphisa ukuphuza kwakho iziphuzo ezine-caffeine futhi utshwala. Gwema ukusetshenziswa kwezinto ezingekho emthethweni.

Zijwayeze izindlela zokuphumula njengokuphefumula okujulile, i-yoga, i-tai chi, noma i-massage

Ukudlula ebunzimeni akukona ukugijima kodwa imarathon. Bhekana namaqiniso ngesimo, zibambezele, futhi uqaphele futhi wamukele lokho ongakwazi nongakwazi ukukulawula. Uma uzizwa ucindezelekile, ungakuzibi. Yehlisa kancane ijubane. Ithi cha lapho udinga. Akekho ongagonyiwe kule mizwa. Gcina umuzwa wokuhlekisa.

Ngisho nangesikhathi sokuqhelelana ngokomzimba, udinga ukuxhumana nomphakathi. Ngena njalo nabantu obathandayo. Chitha isikhathi nomndeni nabangane. Khuluma ngokucacile, buza ukuthi baqhuba kanjani, futhi ube neqiniso mayelana nendlela owenza ngayo. Uma udinga usizo, ungaziqhenyi kakhulu ukukucela, noma ngabe kunjalo ukwelulekwa kochwepheshe.

Ogxila kukho kuthinta indlela ozizwa ngayo. Ngakho, thola okuhle. Ngisho nomsebenzi olula wokwenza uhlu lokubonga, ukubhala phansi izinto ezintathu ezihamba kahle usuku ngalunye. Lesi senzo esilula siboniswe ukunciphisa ukukhathazeka nokucindezeleka, okuvame ukuhambisana nokucindezeleka.

Lwela uku thola izindlela ezisebenzayo zokulawula ukucindezeleka kwakho. Izindlela ezingasebenzi zokulawula ingcindezi - njengokubuka ithelevishini, ukusefa i-inthanethi noma ukudlala imidlalo yevidiyo - zingase zibonakale ziphumule, kodwa zingase zandise ukucindezeleka kwakho ngokuhamba kwesikhathi.

 

U-MICHAEL G. KAVAN, PhD; GARY N. ELSASSER, I-PharmD; kanye no-EUGENE J. BARONE, MD, Creighton University School of Medicine, Omaha, Nebraska Udokotela We-Fam. 2012 Oct 1;86(7):643-649.

Ukuqhathaniswa kwezindlela ezimbili zokulinganisa ingcindezi: izinkathazo zansuku zonke kanye nokuphakanyiswa okuqhathaniswa nezenzakalo ezinkulu zempilo. Kanner AD, Coyne JC, Schaefer C, Lazarus RS

J Behav Med. 1981 Mar; 4(1):1-39.

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

Jones KB. I-COVID-19: impilo kadokotela ngesikhathi sobhubhane I-AFP. Ephreli 7, 2020.