Kuyini Ukuphatha Ukucindezeleka? Inhloso, Amasu & Nemiphumela

Ukuphatha ukucindezeleka kuyisenzo sokusebenzisa amasu anempilo ukuqondana nokucindezela nezinselelo zempilo. Kucabange njengokwakha ithuluzi lamakhono elikusiza ukubhekana nezimo ezinzima ngaphandle kokukhungatheka. Lawa masu anganciphisa kokubili umthelela ongokomzimba nowemizwa ukucindezeleka okuba nawo emzimbeni wakho nasengqondweni yakho.

Lapho ufunda ukuphatha ukucindezeleka ngempumelelo, empeleni ufundisa uhlelo lwakho lwezinzwa ukuthi lihlale luzolile ngezikhathi ezinzima. Lokhu akukhona mayelana nokuqeda ukucindezeleka ngokuphelele - lokho akunakwenzeka futhi akukwazi ngisho nokuba nempilo. Kunalokho, kumayelana nokusabela ekucindezelekeni ngezindlela ezivikela inhlalakahle yakho futhi zikusize ukuthi ubuyele ngokushesha.

Kungani ukuphatha ukucindezeleka kwenziwa?

Ukuphatha ukucindezeleka kusiza ukuvikela umzimba wakho nengqondo emiphumeleni eyingozi yokucindezeleka okungapheli. Lapho ukucindezeleka kuqhubeka, kungalimaza amasosha akho omzimba, kunyuse umfutho wegazi lakho, futhi kwandise ingozi yesifo senhliziyo, isifo sikashukela, nokucindezeleka.

Umzimba wakho awuzange wakhelwe ukuhlala kumodi ethi "ukulwa noma ukubaleka" isikhathi eside. Ukucindezeleka okungapheli kugcwalisa uhlelo lwakho ngamahomoni afana ne-cortisol ne-adrenaline, okusiza ngokuqhuma okufushane kodwa okunobuthi uma kukhona njalo. Ukuphatha ukucindezeleka ngempumelelo kusiza ukusetha kabusha lolu hlelo.

Ngaphandle kwempilo yomzimba, ukuphatha ukucindezeleka kuthuthukisa ubudlelwano bakho, ukusebenza emsebenzini, kanye nekhwalithi yempilo yakho yonke. Uzothola ukuthi ulala kangcono, ucabanga ngokucacile, futhi uzizwa ulawula okuhlangenwe nakho kwakho kwansuku zonke.

Yini inqubo yokuphatha ukucindezeleka?

Ukuphatha ukucindezeleka kuhilela ukuhlonza izimbangela zakho zokucindezeleka bese usebenzisa amasu athile ukuphatha impendulo yakho. Inqubo ngokuvamile iqala ngokuqwashisa - ukuqaphela lapho ucindezelekile nokuthi yini ebangela lokho.

Nazi izinyathelo eziyinhloko abantu abaningi abazilandelayo lapho bakha umkhuba wabo wokuphatha ukucindezeleka:

1. Khomba izinto ezikwenza ucindezeleke nezimpawu zokuqala zokuxwayisa
2. Khetha izindlela zokunciphisa ukucindezeleka ezihambisana nendlela yakho yokuphila nezintandokazi zakho
3. Ziqhube njalo lezi zindlela, hhayi ngesikhathi sokucindezeleka kuphela
4. Qapha intuthuko yakho futhi ulungise indlela yakho njengoba kudingeka
5. Yakha uhlelo lokusekela lwabantu abaqonda imigomo yakho

Okubalulekile ukuqina kunokuphelela. Ngisho nemizamo emincane, ejwayelekile ingadala ukuthuthuka okukhulu endleleni obhekana ngayo nokucindezeleka ngokuhamba kwesikhathi.

Ungalungela kanjani uhambo lwakho lokuphatha ukucindezeleka?

Ukulungiselela ukuphathwa kokucindezeleka ngempumelelo kuqala ngokuzihlola ngobuqotho mayelana namazinga akho wamanje okucindezeleka kanye namaphethini okubhekana nawo. Thatha isikhathi ukuqaphela lapho uzizwa ukhungathekile kakhulu nokuthi yiziphi izimo ezivame ukubangela ukusabela kwakho kokucindezeleka.

Qala ngokugcina idayari elula yokucindezeleka isonto elilodwa. Qaphela uma uzizwa ucindezelekile, kwenzekani, nokuthi usabele kanjani. Lokhu kukusiza ukuthi ubone amaphethini okungenzeka ukuthi awuzange uwaqaphele ngaphambili.

Zibekele okulindelekile okungokoqobo. Ukuphathwa kokucindezeleka kuyikhono elithuthuka ngokuhamba kwesikhathi, njengokufunda ukudlala insimbi. Ngeke ulindele ukuthi uzoqeqesha upiyano ngesonto, futhi okufanayo kusebenza ekuphatheni ukucindezeleka ngempumelelo.

Cabangela uhlelo lwakho bese ukhetha izindlela ezihambisana nempilo yakho ngempela. Uma unemizuzu emihlanu nje ekuseni, ungenzi isethembiso sokuzindla isikhathi eside. Qala kancane bese wakha kancane kancane.

Ungazisebenzisa kanjani izindlela zokuphatha ukucindezeleka ngempumelelo?

Ukuphathwa kokucindezeleka ngempumelelo kuhlanganisa amasu okukhulula ngokushesha nezinguquko zokuphila zesikhathi eside. Amasu asheshayo akusiza ukuthi ubhekane nokucindezeleka ngaleso sikhathi, kuyilapho imikhuba eqhubekayo yakha ukuqina kwakho konke.

Ukuze uthole ukukhululeka okusheshayo kokucindezeleka, zama lezi zindlela ezisekelwe ebufakazini:

• Ukuvivinya umoya okujulile (ukuphefumula okungu-4-7-8 noma ukuphefumula kwebhokisi)
• Ukuphumula kwemisipha okuqhubekayo
• Ukuzindla okufushane noma ukuzivocavoca okusekelwe emhlabathini
• Ukunyakaza komzimba njengokuhamba noma ukwelula
• Ushaya ucingo kumngani omethembayo noma ilungu lomndeni

Lezi zindlela zisebenza ngoba zivula uhlelo lwakho lwezinzwa ze-parasympathetic, oluzolisa ngokwemvelo ukusabela kwakho kokucindezeleka futhi lusize ukubuyisela ibhalansi emzimbeni wakho.

Ukuze ulawule ukucindezeleka kwesikhathi eside, gxila ekwakheni imikhuba eqhubekayo:

• Ukuvivinya umzimba njalo (ngisho nemizuzu engu-20-30 yokuhamba nsuku zonke kuyasiza)
• Ishejuli yokulala eqhubekayo ngamahora angu-7-9 ebusuku
• Amaphethini okudla okunempilo ngokudla okulinganiselayo
• Ukuphatha isikhathi namakhono okusetha imingcele
• Ukuxhumana komphakathi njalo nokusekela
• Izinto ozithandayo noma imisebenzi ekujabulisayo

Inhlanganisela yamathuluzi asheshayo nemikhuba yesikhathi eside idala indlela ebanzi ekusebenzela kahle ezimweni ezihlukahlukene.

Iyini indlela engcono kakhulu yokuphatha ukucindezeleka?

Indlela engcono kakhulu yokuphatha ukucindezeleka yileyo evumelana nobuntu bakho, indlela yokuphila, kanye nezinto ezikucindezelayo. Okusebenza kahle kumngani wakho kungase kungakulungeli neze, futhi lokho kujwayelekile ngokuphelele.

Ucwaningo lubonisa ukuthi ukuhlanganisa izindlela eziningi kuvame ukusebenza ngempumelelo kakhulu kunokuncika endleleni eyodwa nje. Cabanga ngakho njengokuba namathuluzi ahlukene ezimweni ezihlukene - ungasebenzisa ukuvivinya umoya ngenxa yokukhathazeka okungazelelwe, ukuvivinya umzimba njalo ngenxa yokucindezeleka okuqhubekayo, namakhono okuphatha isikhathi ngenxa yokucindezela emsebenzini.

Abantu abaphumelela kakhulu ngokuvamile basebenzisa ingxube yezindlela zomzimba nengqondo (njengokuzindla noma i-yoga), imisebenzi yomzimba (ukuvivinya umzimba noma ukudansa), izindlela zokudala (ubuciko, umculo, noma ukubhala), nokusekelwa komphakathi (abangane, umndeni, noma amaqembu okusekela).

Ukuzinza kubaluleke kakhulu kunamandla. Ukuzijwayeza ukuphatha ingcindezi imizuzu eyi-10 nsuku zonke kuzokusebenzela kangcono kunezikhathi eziqhubekayo zehora elilodwa uma usuvele ukhungathekile.

Ziyini izici eziyingozi zokuphatha ingcindezi okungahlelekile?

Izici eziningana zingenza kube nzima ukuphatha ingcindezi ngempumelelo, futhi ukuziqaphela lezi kungakusiza ukuthi uzibhekane nazo ngaphambi kokuba zenzeke. Abanye abantu babhekana nezinselelo eziningi ngenxa yezimo ezingaphezu kwamandla abo.

Izici eziyingozi ezivamile ezingaphazamisa ukuphathwa kwengcindezi zihlanganisa:

• Izimo zempilo ezingapheli ezidala ingcindezi eqhubekayo engokomzimba
• Ukungazinzi kwezezimali noma ukungaqiniseki ngomsebenzi
• Ukuntuleka kokusekelwa komphakathi noma ukuzihlukanisa
• Umlando wokuhlukumezeka noma izifo zokukhathazeka
• Ukuthambekela kokuphelela noma okulindelekile okungokoqobo
• Imikhuba yokulala engalungile noma izifo zokulala
• Ukusetshenziswa kwezinto njengendlela yokubhekana nezinto

Ukuqonda izici zakho eziyingozi zomuntu siqu kukusiza ukuthi udale indlela eqondiswe ngqo yokuphatha ingcindezi. Uma ubhekene nezici eziyingozi eziningi, cabangela ukusebenza nomhlinzeki wezempilo noma umeluleki ongakusiza ukuthi uthuthukise amasu aqondene nesimo sakho.

Ingabe kungcono ukugxila ekuvikeleni noma ekwelapheni ingcindezi?

Indlela esebenza kahle kakhulu ihlanganisa kokubili amasu okuvikela nokwelapha. Ukuvimbela kukusiza ukuthi ugweme ingcindezi engadingekile, kuyilapho amasu okwelapha akusiza ukuthi ubhekane nengcindezi engenakugwenywa ngempumelelo.

Amasu okuvimbela agxila ekudaleni indlela yokuphila enciphisa ngokwemvelo ukuchayeka kwengcindezi. Lokhu kuhlanganisa ukusetha imingcele enempilo, ukuphatha isikhathi sakho kahle, ukugcina ubudlelwano obuhle, nokunakekela impilo yakho engokomzimba.

Amasu okwelapha ayaqala ukusebenza uma usuvele uzwa ingcindezi. Lawa ngamasu owasebenzisayo ukuthulisa uhlelo lwakho lwezinzwa, ukususa ingqondo yakho, nokubuyisela ibhalansi yakho yomzwelo.

Cabanga ngokuvimbela njengokwakha isisekelo esiqinile, kuyilapho izindlela zokwelapha ziyithuluzi lakho eliphuthumayo. Zombili zibalulekile ekuphathweni kokucindezeleka okubanzi.

Ziyini izinkinga ezingase zibe khona zokuphathwa kabi kokucindezeleka?

Lapho ukucindezeleka kungaphathwa ngempumelelo ngokuhamba kwesikhathi, kungaholela ezinkingeni ezingathi sína zempilo yomzimba nengqondo. Umzimba wakho awuzange wakhelwe ukubhekana nokucindezeleka okuqhubekayo, futhi imiphumela ingaqongelelana kancane kancane.

Izinkinga zomzimba ezivela ekucindezelekeni okungapheli zingabandakanya:

• Umfutho wegazi ophezulu kanye nokwanda kwengozi yesifo senhliziyo
• Ukuwohloka kwamasosha omzimba okuholela ekuguleni njalo
• Izinkinga zokugaya ukudla njengezilonda zesisu noma i-IBS
• Ikhanda elingapheli kanye nokungezwani kwemisipha
• Ukuphazamiseka kokulala nokukhathala okungapheli
• Ukukhuluphala noma ukuncipha ngenxa yokudla okucindezelekile noma izinguquko zesifiso sokudla

Izinkinga zengqondo nezingokomzwelo zivame ukuthuthuka kanye nezimpawu zomzimba. Lokhu kungathinta kakhulu impilo yakho yansuku zonke nobudlelwano bakho.

Izinkinga zengqondo zingabandakanya:

• Izifo zokukhathazeka noma ukuhlaselwa yisithukuthezi
• Ukucindezeleka nezifo zemizwa
• Ubunzima bokugxila noma ukwenza izinqumo
• Ukucasuka okwandayo nezingxabano zobudlelwano
• Ukuhoxiswa komphakathi nokuzihlukanisa
• Ukusetshenziswa kwezidakamizwa njengendlela yokubhekana nazo engalungile

Izindaba ezinhle ukuthi iningi lalezi zinkinga lingathuthuka kakhulu ngezindlela ezifanele zokuphatha ukucindezeleka kanye nokusekelwa kochwepheshe uma kudingeka.

Ziyini izinzuzo ezingaba khona zokuphathwa kokucindezeleka okusebenzayo?

Ukuphathwa kokucindezeleka okusebenzayo kudala izinguquko ezinhle kuyo yonke impilo yakho, ngokuvamile ngezindlela ongase ungalindeli. Izinzuzo zidlulela ngale kokuzizwa uzolile ezimweni ezinzima.

Izinzuzo zomzimba zivame ukuvela emasontweni ambalwa ngemva kokuzijwayeza njalo:

• Ukwehla komfutho wegazi nokuncipha kwengozi yesifo senhliziyo
• Ukuqina kwamasosha omzimba nokuncipha kokutheleleka
• Ukuphucuka kwekhwalithi yokulala namandla engeziwe
• Ukuncipha kobuhlungu obungapheli kanye nokungezwani kwemisipha
• Ukuphucuka kokugaya ukudla kanye nokulawulwa kwesifiso sokudla
• Ukuphathwa kwesisindo esinempilo

Izinzuzo ezingokwengqondo nezingokomzwelo zivame ukuthuthuka kanye nokuthuthuka ngokomzimba, okudala umjikelezo omuhle wokuchuma.

Izinzuzo ezingokwengqondo zihlanganisa:

• Ukuphucuka kwemizwa nokuzinza ngokomzwelo
• Ukugxila okungcono namakhono okwenza izinqumo
• Ukwanda kokuzethemba ekuphatheni izinselelo
• Ubuhlobo obuqinile namakhono okuxhumana
• Umuzwa omkhulu wokulawula impilo yakho
• Ukwandiswa kobuhlakani namakhono okuxazulula izinkinga

Lezi zinzuzo zivame ukwakhelana, okudala umjikelezo okhuphukayo lapho ukuphathwa kokucindezeleka okungcono kuholela empilweni ephelele ethuthukisiwe, okwenza kube lula ukuphatha ukucindezeleka okuzayo.

Kufanele ngibone nini udokotela ngokuphathwa kokucindezeleka?

Kufanele ucabangele usizo lochwepheshe lapho ukucindezeleka kuqala ukuphazamisa impilo yakho yansuku zonke, ubudlelwano, noma impilo yomzimba. Lokhu akuyona inkomba yobuthakathaka - kuwukuqashelwa okuhlakaniphile ukuthi ezinye izimo zidinga ukwesekwa okwengeziwe.

Funa isiqondiso sochwepheshe uma uhlangabezana:

• Ukukhathazeka okuqhubekayo noma ukuhlaselwa ukwethuka
• Ukucindezeleka noma imicabango yokuzilimaza
• Ukusetshenziswa kwezinto ezinobungozi ukuze ubhekane nokucindezeleka
• Izimpawu zomzimba ezinjengobuhlungu besifuba, ikhanda elibuhlungu elibuhlungu, noma izinkinga zokugaya ukudla
• Ubunzima bokulala isikhathi esingaphezu kwamasonto ambalwa
• Izinkinga zobudlelwano ngenxa yokusabela ekucindezelekeni
• Ukungakwazi ukusebenza emsebenzini noma ekhaya

Umhlinzeki wezempilo angasiza ekunqumeni ukuthi izimpawu zakho zokucindezeleka zingase zihlobane nesimo esingaphansi njengokuphazamiseka kokukhathazeka, ukucindezeleka, noma ukungalingani kwamahomoni. Bangakuxhuma futhi nabeluleki, odokotela bezengqondo, noma izinhlelo zokuphatha ukucindezeleka.

Ungalindi kuze kube sempingeni ukuze ufune usizo. Ukungenelela ngokushesha kuvame ukuholela emiphumeleni engcono futhi kungavimbela ukucindezeleka ekuthuthukeni kube izinkinga zempilo ezingathi sína.

Imibuzo evame ukubuzwa mayelana nokuphatha ukucindezeleka

Q.1 Ingabe ukuphatha ukucindezeleka kuyasebenza ekuphatheni izifo zokukhathazeka?

Yebo, izindlela zokuphatha ukucindezeleka zingaba usizo olukhulu ekuphatheni izifo zokukhathazeka, nakuba zisebenza kangcono njengengxenye yohlelo lokwelapha olubanzi. Izindlela eziningi ezifanayo ezisiza ngengcindezi ejwayelekile - njengokuphefumula okujulile, ukucabanga, nokuzivocavoca njalo - zinganciphisa izimpawu zokukhathazeka.

Nokho, izifo zokukhathazeka zivame ukudinga ukwesekwa okwengeziwe kochwepheshe bezempilo yengqondo. Ukwelashwa, ikakhulukazi i-cognitive-behavioral therapy (CBT), okuhlanganiswe nezindlela zokuphatha ukucindezeleka, kuvame ukusebenza kahle kakhulu ekuphatheni ukukhathazeka isikhathi eside.

Q.2 Ingabe ukuphatha ukucindezeleka okungalungile kubangela ukugula ngokomzimba?

Ukucindezeleka okungapheli kungaba nomthelela ekuguleni ngokomzimba, nakuba ngokuvamile kungeyona yona kuphela into ebandakanyekayo. Lapho ukucindezeleka kuhlala kuphezulu isikhathi eside, kubuthakathisa amasosha akho omzimba futhi kwandisa ukuvuvukala emzimbeni wakho wonke.

Lokhu kungakwenza ukuthi uthambekele ezifweni, izifo zenhliziyo, isifo sikashukela, izinkinga zokugaya ukudla, nezimo ze-autoimmune. Nakuba ukucindezeleka kuphela kungabangeli lezi zifo, kungaba yinto ebalulekile enomthelela, ikakhulukazi uma ihlanganiswe nokuthambekela kwezakhi zofuzo noma ezinye izinto eziyingozi.

Q.3 Kuthatha isikhathi esingakanani ukubona imiphumela evela ekuphatheni ukucindezeleka?

Ngokuvamile ungezwa izinzuzo ngokushesha ezivela ezindleleni zokuphatha ukucindezeleka, ikakhulukazi ukuzivocavoca ukuphefumula nokunyakaza komzimba. Lokhu kungathulisa uhlelo lwakho lwezinzwa ngemizuzu yokuzijwayeza.

Ukuze uthole izinzuzo zesikhathi eside njengokuthuthukiswa kokulala, ukuzinza okungcono kwemizwa, kanye nokuncishiswa kwezimpawu zomzimba, abantu abaningi baqaphela izinguquko phakathi kwamasonto angu-2-4 okuzijwayeza njalo. Izinzuzo ezinkulu zokuphila ngokuvamile zithuthuka ezinyangeni ezingu-2-3 zokuzijwayeza njalo ukuphatha ingcindezi.

Q.4 Ingabe ukuphathwa kwengcindezi kungathatha indawo yemithi yezimo ezihlobene nengcindezi?

Amasu okuphatha ingcindezi angaba namandla amangalisayo, kodwa akufanele athathe indawo yemithi enqunyiwe ngaphandle kokubonisana nomhlinzeki wakho wezempilo. Abantu abaningi bathola ukuthi ukuhlanganisa ukuphathwa kwengcindezi nokwelashwa okufanele kubanika imiphumela engcono kakhulu.

Kwabanye abantu abanezimpawu ezithambile ezihlobene nengcindezi, izinguquko zokuphila nokuphathwa kwengcindezi kungase kwanele. Abanye abanezimo ezinzima bangase badinge imithi kanye namasu okuphatha ingcindezi. Udokotela wakho angakusiza ukuthi unqume indlela engcono kakhulu yesimo sakho esithile.

Q.5 Uyini umehluko phakathi kokuphathwa kwengcindezi nokuphumula?

Ukuphumula kuyingxenye eyodwa nje yokuphathwa kwengcindezi okuphelele. Ngenkathi amasu okuphumula ekusiza ukuthi uzole ngaleso sikhathi, ukuphathwa kwengcindezi kufaka phakathi uhla olubanzi lwamasu okubhekana nezinselelo zempilo.

Ukuphathwa kwengcindezi okuphumelelayo kuhlanganisa amasu okuphumula namakhono asebenzayo njengokuphatha isikhathi, ukusetha imingcele, ukuxazulula izinkinga, nokwakha ukuqina. Kumayelana nokudala indlela yokuphila ephelele esekela ikhono lakho lokubhekana nengcindezi, hhayi nje ukuthola izindlela zokuphumula uma usuvele ukhungathekile.