Ixhala linokunyanga?

Umxholo

• Unyango lwenziwa njani
• 1. Amayeza
• 2. Unyango ngengqondo
• 3. Ukucamngca
• 4. Ukuzilolonga umzimba
• 5. Ukutya

Ixhala luvakalelo lwendalo kubo bonke abantu, kwaye ke alunanyango, kuba yindlela yomzimba yokuqonda ukuba ijongene nemeko enzima okanye enobungozi, enje ngodliwanondlebe lomsebenzi, uviwo, intlanganiso yokuqala okanye ukuwela isitalato sixakekile.

Nangona kunjalo, kumntu onesifo sokuxhalaba, le mvakalelo ayipheli, inokuba mandundu ngokuhamba kwexesha okanye yenzeke rhoqo, nakwiimeko eziqhelekileyo nezaziwayo, kwaye oku kunokubangela ukubandezeleka engqondweni nasemzimbeni, kuba ixhala elinalo amanqanaba amaninzi, kunye neempawu ezahlukeneyo kwinqanaba ngalinye.

Ngaphandle kokuba nenxalenye yemfuza, indlela obuqala ngayo ubuntwana kunye nokufikisa yayizinto ezibalulekileyo ekuqalekeni koxinzelelo ngokubanzi. Kukho izinto ezikhuthaza ukwanda koxinzelelo, njengokusebenzisa kakhulu utywala, icaffeine, iziyobisi ezingekho mthethweni ezifana necocaine okanye i-cannabis kunye namayeza afana ne-insulin okanye ii-antihistamines, umzekelo .. Fumanisa ukuba zeziphi izizathu ezinokubangela uxinzelelo ngokubanzi.

Nangona amathuba okuxolelwa kwexhala ephantsi kwaye ukubuyela umva rhoqo, unyango olukhokelwa ngobuchule, xa lulandelwa ngononophelo, lunokumnceda umntu ukuba ajongane noxinzelelo olungapheliyo, enze ukuba ubomi obulungeleleneyo, obukhaphukhaphu kunye nethuba lokulawula iimvakalelo zequbuliso uxinzelelo olubangelwa luxinzelelo.

Unyango lwenziwa njani

Unyango lokuxhalaba luqala ngokujonga impilo ngokweemvakalelo, apho ugqirha wezifo zengqondo okanye ugqirha wengqondo ebuza imibuzo malunga neempawu nokuba zide kangakanani ukuba zicacise inqanaba loxinzelelo nokuba ingaba inxulumene nolunye uhlobo lokuphazamiseka kwengqondo njengokudakumba okanye i-bipolarity, umzekelo.

Ukuphazamiseka koxinzelelo kuhlala kunyangwa unyango lwengqondo, amayeza okanye zombini, ukongeza kwimisebenzi yokuphumla, utshintsho kwindlela yokuphila kunye nokuphucula indlela yokutya:

1. Amayeza

Unyango lomgca wokuqala yi-serotonin receptor inhibitor antidepressants malunga neenyanga ezi-6 ukuya kwezi-12. Ukongeza, ugqirha wezifo zengqondo unokuvavanya isidingo sokubandakanya amachiza e-anxiolytic anjenge-benzodiazepines ixesha elifutshane. Funda ngezinye iindlela zokunyanga unxunguphalo.

Olu nyango aluhlali ixesha elide, kuba injongo yalo kukuba umntu akwazi ukubuyela ekwenzeni imisebenzi yemihla ngemihla eyayithintelwe luxinzelelo, ngelixa wayesekwinkqubo yokufunda ukujongana noxinzelelo.

2. Unyango ngengqondo

Ukunyanga ngokuziphatha (CBT) lolona nyango lusetyenziswayo kunyango lwexhala ngokubanzi. Kolu hlobo lonyango umntu uqeqeshelwe ukuchonga iingcinga ezimbi nezingavakaliyo eziphindaphindayo, kunye nendlela yokuziphatha nokuziphatha ngexesha elinokubangela uxinzelelo kunye noloyiko. Ukuziqhelanisa nezakhono zentlalo nako kuqeqeshiwe, njengoko kubalulekile ukuthintela iimeko apho umntu ephulukana nolawulo.

I-Psychotherapy ihlala iboniswa malunga neeveki ezisi-8 emva kokuqala konyango kwaye ihlala malunga neeseshini ezi-6 ukuya kwezili-12 apho izixhobo ezahlukeneyo ziphuhliswa ukujongana noxinzelelo.

I-Psychotherapy ivumela umntu ukuba aphathe iimpawu zoxinzelelo ngokufanelekileyo, ukulungiselela iimeko ezinokubangela. Jonga ukuba zeziphi iintlobo zonyango lwengqondo kunye nendlela ezenziwa ngayo.

3. Ukucamngca

Omnye wemigaqo yokucamngca kukuba ubekhona kwaye uxinzelelo lunokuba ubukho bomntu ngalo mzuzu, lubakhokelele kwikamva elinokungqubana okungenakwenzeka.

Ngendlela efanayo ukuba iingcinga ezingathandekiyo ezingathandekiyo ziba ngumkhwa, ukuziqhelanisa neengcinga kujike kube yinyani nako, lo mkhuba unxulunyaniswa nokuzilolonga ukuphefumla kunye nohlalutyo lweengcinga, olunikezela ukucamngca, luncediso kunyango olunceda kakhulu ukubandezeleka. .

4. Ukuzilolonga umzimba

Ukuzivocavoca umzimba kungenza umahluko omkhulu kunyango lwexhala, kuba ngexesha lokuziqhelanisa, ingqondo ikhupha iikhemikhali zendalo ezinokuphucula uvakalelo lwentlalo-ntle, ezinje ngee-endorphins ezinciphisa ubungqongqo bomjikelo weengcinga ezingalunganga ezondla uxinzelelo.

Umsebenzi womzimba, ukongeza kwiihormone ezilungileyo, unceda ukwandisa ukuzithemba, uphucula unxibelelwano lwasentlalweni, yindlela esempilweni yokujongana neengxaki. Funda ngendlela ongaqala ngayo ukuzilolonga.

5. Ukutya

Ngelixa kungekho lutshintsho kwindlela yokutya olunokunyanga unxunguphalo, ukwazi ukuba utya ntoni kunokunceda ekunyangeni unyango lwakho. Isimo esifana nokubandakanya iproteni kwisidlo sokuqala sinokukunceda uzive ugcwele kwaye ugcine iswekile yegazi izinzile, ukuze ube namandla ngakumbi xa uqala usuku, uthintele imvakalelo yokudinwa enokubangela uxinzelelo ngokubanzi.

Omnye umzekelo kukutya okutyebileyo kwii-carbohydrate ezintsonkothileyo, ezinjengokhozo olupheleleyo, i-oats okanye iquinoa, enokuthi inyuse inani le-serotonin kwingqondo, enefuthe lokuthomalalisa. Jonga okunye ukutya okunokunceda ekunyangeni uxinzelelo.