Ukudana komoya kubangela izinhlungu - hhayi kuphela okungokomzwelo, njengokudabuka, izinyembezi kanye nomuzwa wokuphelelwa yithemba, kodwa nangokomzimba. Ucwaningo olushicilelwe kumaphephabhuku wezokwelapha lwakwamanye amazwe lukhombisa ukuthi ukudana kungazibonakalisa nobuhlungu bomzimba.
Ukwehluka Kwamasiko
Yize singabheki ngokuvamile ukucabanga njengobuhlungu obungokomzimba, kwamanye amasiko kungukuthi, ikakhulukazi kuleyo lapho uTabeke ekhuluma ngempilo yengqondo. Isibonelo, emasikweni amaShayina naseKorea, ukudangala kubhekwa njengenganekwane. Ngakho-ke, iziguli, ngaphandle kokusola ukuthi izinhlungu ezingokomzimba zingaba uphawu lokuphazamiseka kwengqondo, ziphendukele kodokotela ukuthi baphathe izimpawu zabo zomzimba, futhi bangachazi ukudangala kwabo. Kepha ukukhumbula lezi zimpawu zomzimba kubaluleke kakhulu njengemiphumela emnandi.
E-Asia, amasiginali okudangala anaka imali ayikhokhi
Photo: Unsplisish.com.
Izimbangela Ukunaka Amasiginali
Okokuqala, kuyindlela enhle yokulawula umzimba nengqondo yakho. Izimpawu zomzimba zingasayina ngokulinganiselwa kwesikhathi sokudangala noma ukukhombisa ukuthi ngabe unokucindezeleka yini. Ngakolunye uhlangothi, izimpawu zomzimba zikhombisa ukuthi ukudana empeleni kungokoqobo kakhulu futhi kungalimaza inhlala-kahle yethu ejwayelekile. Nazi izimpawu eziyisikhombisa zezinto ezivamile ezivame ukucindezeleka:
1. Ukukhathala noma ukuncishiswa okungapheli ezingeni lamandla
Ukukhathala - uphawu oluvame ukucindezelwa. Kwesinye isikhathi sonke sibhekene nokwehla kwezinga lamandla futhi singazizwa sivilapha ekuseni, sinethemba lokuhlala embhedeni futhi sibuke i-TV, esikhundleni sokusebenza. Yize sivame ukukholelwa ukuthi ukukhathala kuwumphumela wokuxineka, ukudangala nakho kungadala ukukhathala. Kodwa-ke, ngokungafani nokukhathala kwansuku zonke, ukukhathala okuhlotshaniswa nokudangala, nakho kungadala izinkinga ngokunakwa kokunakwa, umuzwa wokungacasuli nokunganaki. UDkt Maurisiio Fava, umqondisi wohlelo lokucwaninga ngomtholampilo esibhedlela iBoston ye-General Profile of Massachusetts, entweni yohlobo lwe-HealthLine lubonisa ukulala okungelona umbuso, okusho ukuthi bazizwa bevilapha ngisho nangemva kokugcwele ukuphumula ebusuku. Kodwa-ke, njengoba izifo eziningi ezingokomzimba, njengokutheleleka namagciwane, kungadala ukukhathala, kunzima ukuthola ukuthi khathala ukucindezelwa. Enye yezindlela zokufakazela: Noma ukukhathala kwansuku zonke kuwuphawu lokugula kwengqondo, ezinye izimpawu, njengokudabuka, umuzwa wokuphelelwa yithemba ne-angedonia (ukuntuleka kwenjabulo kusuka ekucindezelekeni kwansuku zonke) nakho kungaba khona ekucindezelekeni.
2. Ukunciphisa ukubekezelelana kobuhlungu (noma, kunalokho, konke kubuhlungu okungaphezu kokujwayelekile)
Wake waba nomuzwa wokuthi izinzwa zakho ziyavutha, kepha awukwazi ukuthola noma yisiphi isizathu somzimba wobuhlungu bakho? Njengoba kwenzeka, ukudana nobuhlungu kuvame ukuhlangana nobunzima. Olunye ucwaningo luka-2015 lwabonisa ukuxhumeka phakathi kwabantu ekucindezelekeni, kwanciphisa ukubekezelelana kobuhlungu, kanti okunye ukufundwa kwango-2010 kukhombisa ukuthi izinhlungu zithinta abantu ngokudangala. Lezi zimpawu ezimbili azinabo ubuhlobo obucacile be-causal, kepha kubalulekile ukuzihlola ndawonye, ikakhulukazi uma udokotela etusa umuthi. Ezinye izifundo zibonisa ukuthi ukusetshenziswa kwezindatshana zokulwa namagciwane akunakusiza kuphela ukuzuzisa ukudangala, kodwa futhi kwenze njengobuhlungu bokubulala izinzwa, obukhululayo.
3. Ubuhlungu ngemuva noma ukuthambisa emisipha
Ekuseni ungazizwa ulungile, kepha uma usemsebenzini noma uhlale ngemuva kwedeski laseyunivesithi, uqala ukulimaza emuva. Kungaba ukucindezelwa noma ukudangala. Yize zivame ukuhlotshaniswa nokuma kahle noma ukulimala, bangaba futhi uphawu lokuxineka kwengqondo. Ucwaningo olwenziwe ngo-2017 ngesibonelo sabafundi abangu-1013 baseNdiya yaseCanada bakhombisa ukuxhumana okuqondile phakathi kokudangala nobuhlungu emuva.
Izazi zezengqondo kanye nezengqondo zezengqondo zezengqondo zikholelwa ukuthi izinkinga ezingokomzwelo zingadala ubuhlungu obungamahlalakhona, kepha izici zabo zisafundwa, ngokwesibonelo, ubudlelwano phakathi kokudangala nokuphendula komzimba. Ucwaningo lwakamuva lukhombisa ukuthi ukuvuvukala emzimbeni kungaba nohlobo oluthile lwesimo sezinhlelo ze-neural engqondweni yethu. Kukholakala ukuthi ukuvuvukala kungaphazamisa amasiginali obuchopho, futhi ngenxa yalokho kungabaluleka ukuthi kube nokubaluleka kokudangala nokuthi sikuphatha kanjani.
Ubuhlungu bekhanda bangakhuluma ngezinkinga zengqondo
Photo: Unsplisish.com.
4. ikhanda lekhanda
Cishe wonke umuntu kwesinye isikhathi ubhekana nobuhlungu bekhanda. Zivame kakhulu ukuthi sivame ukuzibhalela ngama-akhawunti njengokulunga. Izimo ezicindezelayo emsebenzini, njengomhlanganyeli osebenza naye, nazo zingadala lezi zikhanda. Kodwa-ke, ikhanda lakho alibangelwa njalo ngengcindezi, ikakhulukazi uma ubekezelele uzakwethu esikhathini esedlule. Uma ubonile ukuthi uqale ikhanda lansuku zonke, kungaba uphawu lokudangala. Ngokungafani nekhanda elibuhlungu nge-migraine, amakhanda ahambisana nokudangala, awandise umsebenzi womuntu. Lolu hlobo lwekhanda elichazwe yiNational Headenache Foundation njenge- "ikhanda lekhanda likagesi" lingazwakala njengomzwa omncane omncane, ikakhulukazi azungeze amashiya. Yize lezi zinhlungu zekhanda zivuselelwa ama-painkiller angabucayi, ajwayele ukuphindwa njalo. Kwesinye isikhathi ubuhlungu bezinkinga ezingapheli zokucindezela bungaba uphawu lokuphazamiseka okukhulu okucindezelayo.
Kodwa-ke, amakhanda akusona ukuphela kwesibonakaliso sokuthi izinhlungu zakho zingaba yingqondo. Abantu abanokudangala bavame ukuzwa ezinye izimpawu, njengokudabuka, umuzwa wokungabi nalusizo nokwehlisa amandla.
5. Izinkinga ngamehlo noma ukulimazeka
Ngabe ucabanga ukuthi umhlaba ubukeka uBlurry? Ngenkathi ukudangala kungenza umhlaba ngempunga futhi ubukhazimula, isifundo esisodwa esenziwe ngo-2010 eJalimane sibonisa ukuthi le nkinga yempilo yengqondo ingawuthinta umbono. Kulolu cwaningo, abantu abangama-80 abanengcindezi abantu bekunzima ukuhlukanisa izithombe ezimnyama nezimhlophe. Le nto eyaziwa ngabacwaningi ngokuthi "umbono wokungafani" bangachaza ukuthi kungani ukudangala kungenza umhlaba wenkungu.
6. Ubuhlungu esiswini noma umuzwa wokungakhululeki esiswini
Lokhu umuzwa wobuhlungu besisu - esinye sezimpawu ezibonakalayo zokudangala. Kodwa-ke, lapho ukwethuka kuqala esiswini, kulula ukubhala ngamagesi noma izinhlungu zokuya esikhathini. Ukwandisa izinhlungu, ikakhulukazi lapho ukucindezela, kungaba uphawu lokudangala. Eqinisweni, abacwaningi besikole se-Harvard Medical School bacabanga ukuthi ukungakhululeki esiswini, njengama-spasms, blooning kanye nausea, kungaba uphawu lwempilo yengqondo engeyinhle. Ngokusho kwabaphenyi abavela eHarvard, ukudangala kungadala (noma kube ngumphumela) ukuvuvukala kohlelo lokugaya ukudla, okulula ukwamukela izifo ezifana nesifo samathumbu noma amathumbu okuvuthayo. Odokotela kanye nososayensi kwesinye isikhathi babizwa ngokuthi amathumbu 'weBongo Yesibili ngoba bathola ukuxhumana phakathi kwempilo yamathumbu kanye nenhlala-kahle yengqondo. Isisu sethu sigcwele amagciwane amahle, futhi uma kunokungalingani kwamabhaktheriya awusizo, izimpawu zokukhathazeka nokudangala kungenzeka. Ukudla okulinganiselayo nokwamukelwa kwama-probiotics kungathuthukisa impilo yamathumbu, okungathuthukisa nemizwa, kepha kudingeka ucwaningo olwengeziwe.
7. Izinkinga ngokugaya noma ukusebenza kwamathumbu okungajwayelekile
Izinkinga ngokugaya, njengokuqunjelwa kanye nesifo sohudo, kungadala amahloni nokungaphatheki kahle. Kulula ukucabanga ukuthi ukungakhululeki emathuneni kuvela ngenxa yokugula ngokomzimba, okuvame ukubangelwa ubuthi bokudla noma amagciwane esiswini. Kepha imizwa efana nokudabuka, ukukhathazeka nokudangala kungaphazamisa umsebenzi wepheshana lokugaya ukudla. Ukutadisha okukodwa kuka-2011 kusuka kulokho kusho ubudlelwano phakathi kokukhathazeka, ukudangala nobuhlungu besisu.
Ubuhlungu - enye indlela yokuxhumana ubuchopho bakho
Uma uzizwa ungakhululekile, ufunda futhi ukhuluma ngemizwa engathandeki, njengosizi, intukuthelo nehlazo, kungaholela eqinisweni lokuthi imizwa izobonakalisa emzimbeni. Uma ubhekene nalezi zimpawu zomzimba isikhathi eside, bhalisela ukwamukela udokotela wakho noma umhlengikazi wakho. Ngokusho kwe-American Psychological Association, ukucindezelwa kungenye yezifo ezivame kakhulu zengqondo, lapho abantu abadala abadala abangu-14,8 bathola njalo ngonyaka.
Ukudana komoya kungabangelwa yizici ezahlukahlukene, njengokuhlukahlukana, ukucindezela noma ukulimala ebuntwaneni, kanye nokwakheka kwamakhemikhali kwengqondo. Abantu abanenkinga yokudangala, usizo lochwepheshe, njenge-psychotherapy nemithi, kuvame ukudinga ukululama okugcwele. Ngakho-ke, ekwamukeleni, uma usola ukuthi lezi zimpawu zomzimba zingaba ngaphezu kokungemthetho, cela ukuhlolwa kokudangala nokukhathazeka. Ngakho-ke, udokotela wakho uzokwazi ukukunikeza usizo oludingekayo.