Kutheni Ndikhala Ngaphandle Kwesizathu? Izinto ezi-5 ezinokubangela ukukhala

Umxholo

• Izizathu ezi-5 ezinokuthi Ukhale
• 1. IiHormone
• 2. Ukudakumba
• 3. Uxinzelelo olukhulu
• 4. Ixhala
• 5. Ukudinwa
• Uphengululo lwe

Eso siqendu sichukumisayo Queer Eye, umdaniso wokuqala emtshatweni, okanye loo ntlalontle ibuhlungu yentengiso-nguwe yazi eyona. Zonke ezi zizathu ezifanelekileyo zokukhala. Kodwa ukuba ubusele uhleli e-traffic ulinde ukukhanya ukuba kujike kube luhlaza kwaye ngesiquphe waqala ukulila, kulungile ke oko kunokuba yinto ebambekayo. Ukhe wazibuza ukuba "kutheni ndilila ngaphandle kwesizathu?" (okanye ngokuqinisekileyo uziva ngathi akukho sizathu).

Ukukhala rhoqo kunokuba kukugqabhuka okufutshane okuzenzekelayo, ngaphandle kwendawo (ngamanye amaxesha-ukukhathazeka) iinyembezi ezithanda ukubetha xa usenza nje ubomi bakho. Nangona kunjalo banokukushiya udidekile, uzibuza "kutheni ndiziva ndifuna ukulila?" okanye "kutheni ~ ~ ndilila ngokwenene, kanye ngoku?"

Okokuqala, mhlawumbi awumithanga, kwaye hayi, akukho nto iphosakeleyo ngawe.

"Ukukhala kunganobangela obonakalayo, kodwa kukwabonisa ukuba uzakhele iimvakalelo ezininzi ongazisebenzisiyo," ucacisa uYvonne Thomas, Ph.D., ugqirha wezengqondo waseLos Angeles ogxile kubudlelwane kunye ubuwena.

Ukuba uzifumana ukwispell sokulila ngaphandle kwesizathu esicacileyo rhoqo, olu luhlu lunokukunceda ukuba ugqibe esona sizathu sempilo sisemva kwalo. Yazi nje ukuba olu alulo uluhlu olupheleleyo nangayiphi na indlela, kwaye ukufuna uncedo kumntu omthandayo, umntu othembekileyo, ugqirha, okanye ugqirha uyakhuthazwa ukuba ujongane nezinto ezikubangelayo, iimvakalelo, okanye imiba enokwenzeka. (Ngakumbi: Izinto ezili-19 ezingaqhelekanga ezinokukwenza ukhale)

Izizathu ezi-5 ezinokuthi Ukhale

1. IiHormone

Iintsuku ezikhokelela kwixesha lakho zinokubangela i-rollercoaster yeemvakalelo. Njengoko amanqanaba e-estrogen kunye neprogesterone eguquka ehla enyuka, iikhemikhali zobuchopho ezinoxanduva lwesimo sengqondo ziyachaphazeleka, kwaye oko kunokubangela ukucaphuka, ukucaphuka, kwaye ewe, ukukhala. Ukuba sele unoxinzelelo okanye uxhalabile, i-PMS inokuzenza nkulu ezo mvakalelo kwaye yenze ukuba iziqendu zakho zokulila zibe mandundu, utshilo uThomas. Ungayilinda-impawu ze-PMS zicaca njengoko umjikelezo wakho uqhubeka-okanye ukuba ukukhala kukunqumla umgangatho wobomi bakho, cela ugqirha wakho ukuba akuhlole nge-premenstrual dysphoric disorder, uhlobo olubi kakhulu lwe-PMS oluchaphazela malunga ne-5 Ipesenti yabasetyhini ababekade beyeka ukuya exesheni, ngokweSebe lezeMpilo lase-US kunye neOfisi yeeNkonzo zaBantu yezeMpilo yabaseTyhini.

Ukulala ngokwaneleyo, ukuthatha lula etywaleni nakwi-caffeine, kunye nokudibanisa ukuzikhathalela ngakumbi kunokunceda ukwenza i-PMS inyamezeleke ukuze ungabi nazo ezininzi, "kutheni ndiziva ndilila?!" amaxesha. Kufuneka ukuba uqaphele: Nokuba yeyiphi na inyanga, ukuba neehomoni zabasetyhini kuthetha ukuba kunokwenzeka ukuba ujongane nokulila, ixesha. I-Testosterone (i-hormone eqhele ukufunyanwa kumanqanaba aphezulu emadodeni) ithambekele ekubambeni iinyembezi, ngelixa iprolactin (ngokubanzi kunikezelo olukhulu kwabasetyhini) inokubangela.

2. Ukudakumba

Ukukhala okubangelwa lusizi-uhlobo olungenangqondo, akunjalo? Nangona kunjalo, xa iimvakalelo ezibuhlungu zihlala iiveki okanye iinyanga, oko kunokubonisa uhlobo olunzulu lokudangala olubonwe luxinzelelo lweklinikhi. Ukudakumba kuhlala kuza nezinye iimpawu ezininzi njengokudinwa kakhulu, ukungonwabi kwizinto obukade uzithanda, kwaye ngamanye amaxesha iintlungu zomzimba kunye neentlungu.

UThomas uthi: “Amabhinqa amaninzi abonakalisa ukudandatheka njengokudandatheka, umsindo, okanye ukucaphuka. "Nganye kwezi mvakalelo zinokubangela ukulila, ngoko ke ukuba ufumana kubo, bona ugqirha wakho malunga nokuhlolwa kokudakumba, nokuba awuziva uphantsi."

3. Uxinzelelo olukhulu

Kulungile, sonke siyaxinezeleka (kwaye u-2020 khange uhambe epakini), kodwa ukuba awujonganga nale misebenzi kunye noxinzelelo lobomi ngqo, kwaye endaweni yoko, ukutshayela uxinzelelo phantsi kombhoxo, ayothusi into yokuba ngesiquphe iinyembezi ziqukuqela, utsho uThomas. "Bekela bucala ixesha elithile kwaye uzibuze ukuba yintoni enokubangela uxinzelelo olungaka, kwaye wenze isicwangciso sokujongana ngqo nayo," utsho uThomas. Nangona uxinezeleko ngokwalo ingeyomeko yonyango esesikweni, ngokuqinisekileyo ingayimpendulo yokuba kutheni unokuba ulila. Uxinzelelo olugqithisileyo lunokwenza iimpawu zomzimba zibe mandundu okanye zibangele nokuba zibekho kwasekuqaleni; yonke into ukusuka kuxinzelelo lokwetyisa ukuya kwisifo sentliziyo.

Ziphe ubabalo ukuba yiloo nto ulilayo-ukwenza oko ucinezelekile ngokwenene kunokuba yinto *elungileyo*. Uphando lupapashwe kwiphephancwadi Iimvakalelo Ufumanise ukuba ukulila ngelixa ucinezelekile kunokuba yindlela yokuzola, kukunceda ukuba uzole kwaye ulawule izinga lokubetha kwentliziyo yakho. (Eyeleleneyo: Inye into onokuyenza ukuze ube nobubele kuwe ngoku)

4. Ixhala

Uzifumana ukwimowudi yokoyika ixesha elininzi, unentliziyo ebalekayo, amabhabhathane esiswini sakho, kunye nokuzeyisa okugqithisileyo okuthintela ukuthatha kwakho inxaxheba kubomi bemihla ngemihla? Oku kunokuba sisizathu sokukhala kwakho. Ukuphazamiseka kokuxhalaba akuqhelekanga phakathi kwabasetyhini, kwaye zonke iimvakalelo ezibangelwayo zingakhokelela ekuqhumeni rhoqo kweinyembezi, nangona ungaziva uloyiko, utshilo uThomas. Unyango kunye / okanye unyango lwengqondo lunokunceda, ke kuyahlawula ukubuza ugqirha wakho ukuba ucinga ukuba ukukhala kwakho kunganxulunyaniswa nengxaki yoxinzelelo. (Inxulumene: Kwenzeke ntoni xa ndizama i-CBD ngexhala lam)

5. Ukudinwa

Usana olusandul’ ukuzalwa luyakhala xa luyozela, ngoko kusengqiqweni ukucinga ukuba abantu abakhule ngokupheleleyo banokwenza okufanayo ngamanye amaxesha. Ukukhala, ukucaphuka, kunye nokudabuka zonke zadibaniswa nokungabikho kokulala (kwi-4- ukuya kwi-5 yeyure-ngobusuku) kuphando olupapashwe kwiphephancwadi. Lala. 

Kwaye kunye noxinzelelo kunye noxinzelelo kunokonyusa iimvakalelo zokudinwa (xa ingqondo okanye iimvakalelo zikwi-overdrive, akumangalisi), kodwa unokwazi ukukhutshwa ngobusuku okanye ezimbini zokulala okungaphantsi.

Ukulala komntu ngamnye kuyahluka, kodwa qala ngokungqengqa ixesha lakho lokulala ngemizuzu eli-15 busuku ngabunye de ube unokwabela ixesha elaneleyo kwiiyure ezisixhenxe okanye ezisibhozo ubuninzi bobusuku, isixa esinconyelwe sisiseko sokulala sikaZwelonke nge-R & R. eyaneleyo kwaye ukuba ' Ukuzabalaza kwakhona ukulala, zama ukongeza oku kutya ukuze ulale ngcono kwi-pantry yakho.

Ukuba wena okanye umntu omaziyo ufuna uncedo, nceda utsalele umnxeba ku-1-800-273-8255 kwiNational Suicide Prevention Lifeline okanye uthumele umyalezo ku-741741, okanye uncokole kwi-Intanethi. suicidepreventionlifeline.org.

Uphengululo lwe