Uxinzelelo kunye nempilo yakho

Uxinzelelo yimvakalelo yoxinzelelo lweemvakalelo okanye lomzimba. Inokuza kuwo nawuphi na umsitho okanye ingcinga ekwenza uzive ukhathazekile, unomsindo, okanye unovalo.

Uxinzelelo kukusabela komzimba wakho kumceli mngeni okanye ibango. Ngamafutshane, uxinzelelo lunokuba yinto elungileyo, njengaxa ikunceda uphephe ingozi okanye uhlangane nomhla obekiweyo. Kodwa xa uxinzelelo luhlala ixesha elide, lunokuyenzakalisa impilo yakho.

Uxinzelelo yimvakalelo eqhelekileyo. Zimbini iintlobo eziphambili zoxinzelelo:

• Uxinzelelo olubi. Olu luxinzelelo lwexesha elincinci oluhamba ngokukhawuleza. Uziva xa ubetha iziqhoboshi, ulwa neqabane lakho, okanye uskiya ezantsi kwithambeka. Kuyanceda ukulawula iimeko eziyingozi. Ikwenzeka xa usenza into entsha okanye enomdla. Bonke abantu banexinzelelo olukhulu ngexesha elinye okanye elinye.
• Uxinzelelo olungapheliyo. Olu luxinzelelo oluhlala ixesha elide. Unokuba noxinzelelo olungapheliyo ukuba uneengxaki zemali, umtshato ongonwabanga, okanye iingxaki emsebenzini. Naluphi na uhlobo loxinzelelo oluqhubeka iiveki okanye iinyanga luxinzelelo olungapheliyo. Ungasetyenziselwa ukuxinezeleka okungapheliyo ukuba awuyiqondi ukuba yingxaki. Ukuba awufumani iindlela zokulawula uxinzelelo, kunokukhokelela kwiingxaki zempilo.

UXINZELELO NOMZIMBA WAKHO

Umzimba wakho uphendula kuxinzelelo ngokukhupha iihormoni. Ezi hormone zenza ingqondo yakho ilumke ngakumbi, ibangele ukuba izihlunu zakho ziqinise, kwaye zonyuse ukubetha kwentliziyo yakho. Ngexesha elifutshane, ezi mpendulo zilungile kuba zinokukunceda ekujonganeni nemeko ebangela uxinzelelo. Le yindlela yomzimba wakho yokuzikhusela.

Xa unexinzelelo olungapheliyo, umzimba wakho uhlala uphaphile, nangona kungekho bungozi. Ixesha elingaphezulu, oku kukubeka emngciphekweni weengxaki zempilo, kubandakanya:

• Igazi elonyukayo
• Isifo sentliziyo
• Seswekile
• Ukutyeba kakhulu
• Uxinzelelo okanye uxinzelelo
• Iingxaki zolusu, ezinjenge-acne okanye i-eczema
• Iingxaki zokuya exesheni

Ukuba sele unempilo, uxinzelelo olungapheliyo lunokuyenza mandundu.

IIMPAWU ZOKUXINEKA KAKHULU

Uxinzelelo kunokubangela iintlobo ezininzi zeempawu zomzimba kunye neemvakalelo. Ngamanye amaxesha, unokungaziqondi ezi mpawu zibangelwa luxinzelelo. Nazi ezinye iimpawu zoxinzelelo ezinokukuchaphazela:

• Urhudo okanye ukuqhina
• Ukulibala
• Iintlungu rhoqo kunye neentlungu
• Intloko ebuhlungu
• Ukungabikho kwamandla okanye ukugxila
• Iingxaki zesini
• Umhlathi oqinileyo okanye intamo
• Ukudinwa
• Ingxaki yokulala okanye ukulala kakhulu
• Isisu esimoshakele
• Ukusetyenziswa kotywala okanye iziyobisi ukuphumla
• Ukwehla kobunzima okanye ukuzuza

Oonobangela boxinzelelo bahlukile kumntu ngamnye. Unokuba noxinzelelo oluvela kwimiceli mngeni elungileyo kunye nakwimibi. Eminye imithombo eqhelekileyo yoxinzelelo ibandakanya:

• Ukutshata okanye ukuqhawula umtshato
• Ukuqala umsebenzi omtsha
• Ukusweleka kweqabane okanye ilungu losapho elisondeleyo
• Ukuyekiswa
• Ukuthatha umhlala phantsi
• Ukuba nomntwana
• Iingxaki zemali
• Ukuhamba
• Ukuba nesifo esibi
• Iingxaki emsebenzini
• Iingxaki ekhaya

Fowunela umnxeba oshushu wokuzibulala ukuba uneengcinga zokuzibulala.

Tsalela umnxeba umboneleli wakho ukuba uziva uxinezelekile, okanye ukuba ichaphazela impilo yakho. Fowunela umnikezeli wakho ukuba ubona iimpawu ezintsha okanye ezingaqhelekanga.

Izizathu onokufuna ukufuna uncedo zezi:

• Unemvakalelo yoloyiko, ezinje ngesiyezi, ukuphefumla ngokukhawuleza, okanye ukubetha kwentliziyo okubalekayo.
• Awunakho ukusebenza okanye ukusebenza ekhaya okanye emsebenzini wakho.
• Unoloyiko ongenakukwazi ukululawula.
• Ukhumbula izinto ezothusayo.

Umboneleli wakho unokukuthumela kumboneleli wokhathalelo lwempilo yengqondo. Ungathetha nale ngcali malunga neemvakalelo zakho, oko kubonakala ngathi kwenza uxinzelelo lwakho lube ngcono okanye lube lubi, kwaye kutheni ucinga ukuba unale ngxaki. Unokusebenza ekuphuhliseni iindlela zokunciphisa uxinzelelo ebomini bakho.

Ixhala; Ndiziva ndingxamile; Uxinzelelo; Uxinzelelo; IiJitters; Uloyiko

• Ukuphazamiseka koxinzelelo ngokubanzi
• Uxinzelelo kunye noxinzelelo

U-Ahmed SM, uHershberger PJ, uLemkau JP. Iziphumo zengqondo nezengqondo kwezempilo. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier; 2016: isahluko 3.

IZiko leSizwe lezeMpilo yeNgqondo iwebhusayithi. Izinto ezi-5 ekufuneka uzazi ngoxinzelelo. www.nimh.nih.gov/health/publications/stress/index.shtml. Kufunyenwe ngoJuni 25, 2020.

IVaccarino V, uBremner JD. Imeko yengqondo kunye nokuziphatha kwesifo sentliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 96.