Ixhala lokuxhalaba: Into ekufuneka uyazi ukuba uzive ungcono

Umxholo

• Yintoni ukuxhalaba?
• Yintoni ebangela isicaphucaphu ngoxinzelelo?
• Ndiyenza njani ukuba iyeke?
• Ukujamelana noxinzelelo
• Ukujamelana nesicaphucaphu
• Nini ukubona ugqirha
• Umgca wezantsi
• Ukuhamba kweMizuzu eyi-15 yeYoga yokuXhalaba

Yintoni ukuxhalaba?

Ukuxhalaba yimpendulo yoxinzelelo kwaye kunokubangela iimpawu ezahlukeneyo zengqondo nezomzimba. Xa uziva uxhalabile kakhulu, unokuqaphela ukuba izinga lokubetha kwentliziyo yakho liyakhawuleza kwaye izinga lokuphefumla kwakho liyonyuka. Kwaye unokufumana isicaphucaphu.

Ngexesha lomzuzwana wokuxhalaba okukhulu, unokuziva ukothuka kancinci. Kungenxa yokuba "amabhabhathane esiswini sakho" uziva unokuba nawo ngaphambi kokunika intetho kawonkewonke okanye ukuya kudliwanondlebe lomsebenzi. Olu hlobo lwesicaphucaphu lunokudlula ngokukhawuleza.

Kodwa ngamanye amaxesha, isicaphucaphu esinxulumene noxinzelelo sinokukugulisa esiswini sakho. Isisu sakho sityhala kakhulu kangangokuba kuya kufuneka wenze umngxunya kwigumbi lokuhlambela. Usenokufikelela kwinqanaba lokomisa okanye ukugabha.

Wonke umntu uziva enexhala ngamanye amaxesha. Ayisiyonto ingaqhelekanga kwaye ayisiyonto imbi. Kodwa kunokuba yingxaki ukuba uhlala uziva unxunguphele kunye nesicaphucaphu.

Funda njengoko sijonga isicaphucaphu esinxulumene noxinzelelo, iindlela zolawulo, kwaye xa ilixesha lokuba ubone ugqirha.

Yintoni ebangela isicaphucaphu ngoxinzelelo?

Ixhala linokubangela umlo wakho okanye impendulo yendiza. Ngokusisiseko, umzimba wakho ulungiselela ukujongana nengxaki. Le yempendulo yendalo kwimeko yoxinzelelo kwaye, xa ubizelwe, inokukunceda uphile.

Xa uziva uxinezelekile okanye uxhalabile, umzimba wakho ukhupha ukungxama kwehomoni. I-Neurotransmitters kwingqondo zisabela ngokuthumela imiyalezo kuwo wonke umzimba wakho:

• yenze intliziyo ipompa ngokukhawuleza
• ukwandisa izinga lokuphefumla
• xhuma izihlunu
• thumela igazi elininzi kwingqondo

Ukuxhalaba kunye noxinzelelo kunokuchaphazela phantse yonke inkqubo yomzimba. Oku kubandakanya i-cardiovascular, endocrine, musculoskeletal, nervous, reproductive, kunye neenkqubo zokuphefumula.

Kwinkqubo yokwetyisa, uxinzelelo lunokubangela:

• isicaphucaphu, ukugabha
• isilungulela, i-asidi reflux
• isisu esibuhlungu, irhasi, ukudumba
• urhudo, ukuqhina, ukudumba okubuhlungu emathunjini

Ukuba ungomnye we-10 ukuya kuma-20 eepesenti yabantu baseMelika abanesifo esichaphazeleka sesisu (IBS) okanye isisu esinganyangekiyo esiswini, ukuziva uxhalabile kunokubangela iimpawu ezinje ngokuba nesicaphucaphu nokugabha.

• uxinzelelo ngokubanzi (GAD), ekwabizwa ngokuba luxinzelelo olungapheliyo
• ukuphazamiseka kovalo
• ifumanas
• Uxinzelelo lwasemva koxinzelelo lwasemva (PTSD)
• ingxaki yokuxhalaba ekuhlaleni

Ukuba unolu hlobo lokuphendula rhoqo okanye ngaphandle kwesizathu, inokuchaphazela kakubi umgangatho wobomi bakho. Ukuphazamiseka koxinzelelo okungakhange kujongwane nako kunokukhokelela kwezinye iingxaki, ezinje ngoxinzelelo.

Ndiyenza njani ukuba iyeke?

Iimpawu ozivayo ngenxa yoxinzelelo ziyinyani.Umzimba wakho uphendula kwisoyikiso esibonwayo. Ukungabikho kwemeko engxamisekileyo yokwenyani, kukho izinto onokuzenza ukulawula uxinzelelo kunye nesicanucanu.

Ukujamelana noxinzelelo

Xa ixhala libamba, zama ukugxila okwangoku kunokugxininisa kwinto enokwenzeka kamva. Cinga ngokwenzekayo ngalo mzuzu kwaye uzikhumbuze ukuba ukhuselekile kwaye uvakalelo luya kudlula.

Thatha ixesha elide, uphefumle nzulu. Okanye zama ukuziphazamisa ngokumamela ingoma oyithandayo okanye ukubala ubuya umva ukusuka kwi-100.

Kuthatha ixesha ukuba umzimba wakho ufumane umqondiso wokuba awukho kwingozi ekhawulezileyo, ke ungabi nzima kuwe.

Kukho izinto ezimbalwa onokuzenza ukumelana noxinzelelo kwixesha elide, njenge:

• ukuzilolonga rhoqo
• ukugcina ukutya okusempilweni, okunesondlo
• ukunciphisa umda utywala kunye necaffeine
• ukulala ngokwaneleyo
• ukugcina nabahlobo bakho kunye nokugcina inethiwekhi yakho
• ukuba nesicwangciso endaweni: funda ukucamngca, iaromatherapy, okanye imithambo yokuphefumla enzulu onokuyisebenzisa xa uziva uxhalabile

Ukuba unexhala elingapheliyo, jonga ugqirha wakho wokhathalelo oluphambili ukuze uhlolwe ngokupheleleyo. Ugqirha wakho angakudlulisela kwiingcali ezinelayisensi ezinokukunceda ukumisela okubangela kwakho, ukujongana nemicimbi yakho yoxinzelelo, kunye nokufundisa ukuba ungayigcina njani ingalawuleki.

Ukujamelana nesicaphucaphu

Zama oku xa uziva ukhathazwa:

• Yitya intwana encinci yento eyomileyo, njengaqhekezi okanye isonka esingaxutywanga.
• Cotha amanzi kancinci okanye into ecacileyo nebandayo.
• Ukuba unxibe into eqinileyo, tshintsha ube yingubo engasikhupheliyo isisu sakho.
• Zama ukuzihlisa umoya ngokuphefumla ixesha elide.

Gwema ezi zinto xa uziva uhlambulukile:

• Ukutya okuthosiweyo, okunamafutha, kunye neswiti
• ukuxuba ukutya okushushu nokubandayo
• umsebenzi onzima womzimba

Ukuba isicaphucaphu sakho siyaqhubeka okanye siya sisiba mandundu, kukho izinto onokuzenza ukunceda ukuthintela okanye ukuyeka ukugabha. Ukuba uyagabha:

• usele amanzi kunye nolunye ulwelo olucacileyo kwiisiphu ezincinci ukubuyisela ulwelo olulahlekileyo
• phumla kwaye uphephe ukusebenza komzimba
• ungatyi ukutya okuqinileyo de kudlule

Kwixesha elide:

• hlukana nokutya okunzima, okunamafutha
• hlala u-hydrated, kodwa unciphise utywala kunye ne-caffeine
• yitya ukutya okuncinci imini yonke kunokuba utye kathathu

Ukuba uhlala ufuna amayeza okunyanga isicaphucaphu okanye ugabhe rhoqo, thetha nogqirha wakho.

Nini ukubona ugqirha

Ukuba isicaphucaphu esinxulumene noxinzelelo siphazamisa umgangatho wobomi bakho kwaye awunakho ukuzilawula ngokwakho, lixesha lokuba ubonane nogqirha. Ukuba akubangelwa yimeko yonyango, cela ukuthunyelwa kwingcali yezempilo yengqondo.

Umgca wezantsi

Wonke umntu ufumana uxinzelelo kunye noxinzelelo ngaxa lithile. Kukho amanyathelo onokuwathatha ukunciphisa uxinzelelo kwaye ujongane nezihlandlo zokuba nesicaphucaphu.

Lukho uncedo. Ixhala, isicaphucaphu, kunye noxinzelelo lwexhala kunokuchongwa kwaye kulawulwe ngokufanelekileyo.

Ukuhamba kweMizuzu eyi-15 yeYoga yokuXhalaba