Yintoni Ebangela Ukuxhalaba Ukujija kunye nendlela Yokuphatha

Umxholo

• Yintoni edibanisa ixhala?
• Yintoni ebangela ukuxhalaba kujike?
• Ufumanisa njani ukuba uxinzelelo lukhona?
• Zeziphi iindlela zonyango onokuthi uzikhathaze ngazo?
• Ngaba kukho iindlela zokuthintela ezinokukunceda uyeke ukuxhalaba?
• Yise kude

Xa unexhala, intliziyo yakho ingaqala ukubaleka, iimeko ezimbi kakhulu zinokuhamba engqondweni yakho, kwaye unokuzibona ungakwazi ukulala okanye ukulala kakhulu.

Ezi zezinye zeempawu eziqhelekileyo ezaziwayo zoxinzelelo.

Kodwa unokufumana ukuba uneemisipha ezijijekileyo. Ezi zinokwenzeka naphi na emzimbeni wakho - ukusuka ngamehlo ukuya ezinyaweni.

Funda ukuba kutheni ixhala linokubangela ukuba izihlunu zakho zijije kunye nendlela yokunyanga kunye nokuthintela.

Yintoni edibanisa ixhala?

Ukuxhalaba ukuxubusha luphawu olunokubonisa uxinzelelo. Asinguye wonke umntu oxhalabileyo onamava oxinzelelo njengophawu.

Ukujija kuxa izihlunu, okanye iqela lezihlunu, lihamba ngaphandle kwakho ukuzama ukusishukumisa. Oku kunokuba yintshukumo encinci okanye intshukumo enkulu, exhuzulayo.

Ukuxhalaba ngokuxhalabisa kunokuchaphazela nayiphi na imisipha emzimbeni kunye naliphi na inani lezihlunu ngexesha. Inokuhlala imizuzwana embalwa okanye ngaphezulu.

Abanye abantu, ukuxubana noxinzelelo kunokwenzeka kude kube ngunaphakade.

Imisipha yamehlo ichaphazeleka ngokuxhalaba.

Ukuxhalaba okuxhalabileyo kuhlala kusiba kubi xa uzama ukulala, kodwa kuhlala kuyeka xa ulele.

Ihlala isiba mandundu njengoko uxinzelelo lwakho luye lusiba mandundu. Nangona kunjalo, kungathatha ixesha ukuxhalaba ukuxhamla ukuhamba emva kokuba ungakhathazeki kangako.

Yintoni ebangela ukuxhalaba kujike?

Ukuxhalaba kubangela ukuba inkqubo yakho yemithambo ikhuphe ii-neurotransmitters, eziyimichiza esetyenziswa ngumzimba wakho ukuthumela imiyalezo phakathi kwee-neurons, okanye phakathi kwe-neurons kunye nezihlunu.

Ezinye iintlobo zeeurotransmitter ziya "kuthi" kwiimisipha zakho ukuba zihambe. Xa unexhala, ii-neurotransmitters zinokukhutshwa naxa kungekho sizathu sicacileyo sokuba zikhululwe. Yiyo le nto inokubangela ukuxhalaba.

Esinye isizathu sokuba ixhala linokubangela ukujija kwezihlunu kungenxa yokuba kunokubangela ukuba ubenovimba. Ukudibanisa izihlunu luphawu olunye lwe-hyperventilation.

Ufumanisa njani ukuba uxinzelelo lukhona?

Ukuba ukutshitshiswa kwakho kwenzeka ixesha elide okanye kuphazamisa ubomi bakho bemihla ngemihla, ugqirha wakho unokukwazi ukunceda. Ukuchonga imeko yakho, baya kuqala bathathe imbali yezonyango, eya kubandakanya:

• imibuzo malunga neempawu zakho
• xa iimpawu zaqala
• iinkcukacha malunga nokujija

Ukuba unengxaki yokuxhalaba, qiniseka ukuxelela ugqirha wakho. Oko kunokuba ngokwaneleyo ukuba bakuxilonge ngokuchaphazeleka okunxulumene noxinzelelo. Nangona kunjalo, basenokwenza iimvavanyo zokulawula ezinye iimeko.

Olu vavanyo lunokubandakanya:

• iimvavanyo zegazi ukujonga iingxaki ze-electrolyte okanye imiba ye-thyroid
• i-electromyogram (EMG), ejonga indlela ezisebenza ngayo izihlunu zakho
• iCT scan okanye iMRI yengqondo yakho okanye yomqolo
• uvavanyo lokuqhutywa kwemithambo-luvo, ukubona ukuba iimbilini zakho zisebenza ngokuchanekileyo na

Ukuba unoxinzelelo kunye nezinye izinto ezinokubangela ukujija zinokukhutshwa ngaphandle, ugqirha wakho uya kuba nakho ukufumanisa ukuba unengxaki yokuxhalaba.

Zeziphi iindlela zonyango onokuthi uzikhathaze ngazo?

Ukunyanga unxunguphalo yeyona ndlela yokunyanga ukuxhalaba.

Ukuba ugqirha ucinga ukuba ukujija kwakho kubangelwa luxinzelelo, banokukuthumela kwingcali yezempilo yengqondo, enje ngengqondo. Banokwenza uvavanyo olunzulu ngakumbi ngoxinzelelo lwakho kwaye bakuncede ufumane olona nyango lulungileyo.

Unyango loxinzelelo lunokubandakanya:

• Unyango ngengqondo, olufana nonyango lokuziphatha okujolise ekuguqukeni kweepatheni zokucinga ezingalunganga kunye nokuphendula
• amayeza, anje ngexinzelelo (elinokuthi liphathe noxinzelelo) okanye amayeza okulwa noxinzelelo

Kwiimeko ezininzi, ukujija ngokwalo akudingi nyango. Nangona kunjalo, amayeza asekhaya kunye namanyathelo othintelo anokukwazi ukunceda.

Ngaba kukho iindlela zokuthintela ezinokukunceda uyeke ukuxhalaba?

Enye indlela onokukunceda ngayo ukukhusela ukuxhalaba kukunceda ukukhusela uxinzelelo kwindawo yokuqala.

Amanye amanyathelo othintelo athintela ukuzidibanisa, ngelixa amanye amanyathelo enceda ukuthintela uxinzelelo kunye nokujija ngokubanzi.

Ukunceda ukuyeka ukuxhalaba:

• Yitya ukutya okusempilweni. Ukuba nenani elifanelekileyo leetyuwa kunye ne-micronutrients kwenza izihlunu zakho zingabinakho ukujija. Ukutya okunempilo kunokunceda ukunciphisa uxinzelelo.
• Fumana ukulala iiyure ezisi-7 ukuya kwezi-8 ngobusuku ngabunye.
• Gwema iziphuzo zamandla okanye i-caffeine. Banokwenza zombini ukujija kunye noxinzelelo lube mandundu.
• Yenza umthambo rhoqo. Inceda ukunciphisa uxinzelelo kunye neethoni zemisipha yakho, ebenza ukuba bangabinakho ukujija.
• Sela amanzi. Ukuphelelwa ngamanzi emzimbeni kunokukhokelela kuxinzelelo olungephi kunye nokwenza izihlunu zijije.
• Ukunciphisa uxinzelelo kangangoko kunokwenzeka.
• Kuphephe ukusebenzisa iziyobisi notywala.
• Zama iindlela zokuphumla ezinjengokuphumla kwezihlunu eziqhubekayo. Ukwenza oku, hlala, emva koko phumla izihlunu zakho iqela elinye ngexesha, wenze indlela yakho ukusuka ezinzwaneni ukuya entlokweni yakho (okanye kungenjalo).
• Ungakuhoyi ukujija. Oku kunokuba nzima, kodwa ukuzikhathaza ngayo kungakhokelela kuxinzelelo ngakumbi. Oko kunokwenza ukuba ukujija kube kubi ngakumbi.

Yise kude

Ukuxubana kwezihlunu okubangelwa luxinzelelo kunokuba yinkxalabo, kodwa ihlala iluphawu olungenabungozi. Ngapha koko, ukuzama ukungahoyi ukujija yenye indlela yokunciphisa unxunguphalo lwakho, olunokunciphisa ukujija.

Ukuxhalaba ukuxubana kuhlala kusiba mandundu njengoko uxinzelelo lwakho lonyuka, kodwa kungathatha ixesha ukuba unciphise xa sele unciphisile uxinzelelo lwakho.

Ukuba uxhalaba okanye ukujijisana kuphazamisa ubomi bakho bemihla ngemihla, thetha nogqirha malunga neendlela zokonyango.