Ngaba uxinzelelo kunye notshintsho olwenzeka rhoqo luyenza mandundu iimpawu zakho ze-IBD? Nantsi indlela yokujongana

Umxholo

• Ukuseka i-3 yakho enkulu ekufuneka uyenzile
• Faka izinto ezikwenza wonwabe
• Ziqhelanise neendlela zokulwa xa uziva ungalawuleki
• Phefumla
• Zama ukucamngca
• Yibhale phantsi
• Phuma phandle uye kubethwa ngumoya
• Zinike ubabalo nomonde

Kunokuba yinkohliso ukwenza kunye nokunamathela kwinkqubo entsha, kodwa kukho iindlela zokwehlisa uxinzelelo kunye nokwenza imvakalelo yokuzola, ngaphakathi nangaphandle.

Abo kuthi abaphila nesifo sokukrala kwamathumbu (IBD) bayasiqonda isiphumo soxinzelelo kwiimpawu- kwaye ayisiyontle.

Uxinzelelo lunokubangela iintlungu zesisu kunye nokuphuthuma kwamathumbu, kwaye lunokuba negalelo kumathumbu emathunjini.

Ngokucacileyo, kubalulekile ukujongana noxinzelelo kakuhle ukuba sifuna ukulawula ngempumelelo iimpawu zethu.

Enye indlela efanelekileyo yokulawula uxinzelelo kukudala iindlela. Emva kwayo yonke loo nto, kukho intuthuzelo ngaphakathi kokuphindaphinda kweendlela esizenzela zona.

Kodwa unokwenza ntoni ukuba ishedyuli yakho yemihla ngemihla ekuncedileyo ukulawula iimpawu zakho ze-IBD iye yajikwa yajongiswa?

Ungeke uye emsebenzini wakho kwindawo ebonakalayo okanye wenze imisebenzi efanayo ngoku, kodwa imeko yethutyana iya kunika ulwakhiwo nenjongo yakho yosuku.

Kunokuba yinkohliso ukwenza kunye nokunamathela kwinkqubo entsha, kodwa kukho iindlela zokunciphisa uxinzelelo kunye nokwenza imvakalelo yokuzola, ngaphakathi nangaphandle.

Ukuseka i-3 yakho enkulu ekufuneka uyenzile

Nokuba unosuku oluxakekileyo lomsebenzi wokufowuna okanye ukucoca indlu, yenza uluhlu lwakudala lwento ekufuneka uyenzile. Ngokubeka le misebenzi ephepheni, unokukhulula indawo yengqondo yezinye izinto.

Endaweni yokubhala yonke into enokuthi yenziwe ngaloo mini, bhala izinto ezintathu ekufuneka uzenzile ezibaluleke kakhulu.

Ngamanye amaxesha ukuba nezinto ezininzi ekufuneka sizenzile kuyasikhubekisa, kwaye siphele singenzi nto konke konke. Ukukhetha eyona misebenzi ibalulekileyo ekufuneka yenziwe yosuku kulawulwa ngakumbi. Nje ukuba ezo zinto zenziwe, yonke into emva koko iyibhonasi!

Ukwenza olu luhlu kubusuku obungaphambili kunokongeza intuthuzelo ukuba ixhala lasebusuku lingena kulo.

Faka izinto ezikwenza wonwabe

Ukuzikhathalela kukutya kwengqondo, njengokutya kukutya komzimba.

Cinga ngezinto ezonwabisayo kwaye uzive ulungile, emva koko wenze ezo zinto. Oku kubaluleke ngakumbi ngexesha apho iimvakalelo kunye noxinzelelo lusebenza phezulu.

Eminye yemizekelo yemisebenzi yolonwabo inokuba:

• ukuqala usuku ngamanzi afudumeleyo emon
• ukuthatha uhambo ebumelwaneni
• ukubiza umakhulu wakho ukuba angene
• ukulandela ukucamngca kwemizuzu eli-10 rhoqo kusasa
• ukufunda ngaphambi kokulala
• ukudanisa egumbini lakho
• ukuthatha ikhefu le-yoga emini emaqanda
• imibala kwincwadi yokufaka imibala

Khumbula ukuba ingqondo nomzimba zidibene, ke kubalulekile ukukhathalela impilo yakho yengqondo kunye nomzimba wakho ukugcina iimpawu ze-IBD zikude.

Ndikucebisa ukubhala into ekwenza wonwabe kwaye kubandakanya ubuncinci enye yezi zinto zonwabisayo kuludwe lwakho lwezinto oza kuzenza yonke imihla.

Ziqhelanise neendlela zokulwa xa uziva ungalawuleki

Izinto ezenzekayo ehlabathini ezinokukwenza uzive ungalawuleki. Nangona kungokwemvelo ukuziva unjalo, kunokuba nzima.

Yiba nezicwangciso zokuya epokothweni yakho ngasemva xa uxinzelelo lukhulu.

Phefumla

Ukusuka ekuphefumlweni komlomo ophefumlelweyo ukuya ekuphefumlweni kwengonyama, zininzi iindlela zokuphefumla ukuzama.

Ukuphefumla yindlela yasimahla, esebenzayo yokuzibeka kwimeko ekhululekile. Zama iindlela ezahlukeneyo zokuphefumla ukuze ubone ukuba uziva ulungile na.

Zama ukucamngca

Thatha uloyiko ngaphandle kokucamngca ngokukhuphela enye yeenkqubo zokucamngca kwi-smartphone yakho. Ukucamngca kusuka kwimizuzu embalwa ukuya kwiiyure ubude, ke unokuzama ezihambelana nendlela ophila ngayo.

Yibhale phantsi

Musa ukuwajongela phantsi amandla okubeka iimvakalelo zakho ephepheni. Zama eli phephancwadi xa usiva ungalawuleki:

1. Yintoni endenzela istress?
2. Kutheni indikhathaza nje?
3. Ngaba ikhona into endinokuyenza ukuphucula imeko?
4. Ukuba akunjalo, ndingaziva njani ngcono ngayo okwangoku?

Phuma phandle uye kubethwa ngumoya

Umoya omtsha kunye nokuhamba ngengqondo nangokwasemzimbeni "kuyayicoca" intloko yakho!

Zinike ubabalo nomonde

Uxinzelelo luza kuza luhambe, kwaye kulungile. Akukho mntu ulindele ukuba ugqibelele ngalo lonke ixesha, ke musa ukuzibambela kuloo mgangatho nawo. Yamkela ukuba iimvakalelo zakho zisemthethweni, emva koko usebenzise enye yeendlela zakho zokuya.

Khumbula ukuba ayikho enye indlela efanelekileyo yokwakha isiqhelo okanye ukulawula uxinzelelo. Ukuba kukho into engasebenzi kuwe, ayisiyi kusilela; luphawu nje lokuzama enye into.

U-Alexa Federico ngumbhali, ugqirha wezonyango, kunye nomqeqeshi we-autoimmune paleo ohlala eBoston. Amava akhe ngesifo sikaCrohn amkhuthaza ukuba asebenze noluntu lwe-IBD. U-Alexa ngumnqweno weyoga oya kuhlala kwivenkile yekofu emnandi ukuba angakwazi! Ungumkhokeli kwi-IBD Healthline app kwaye angathanda ukudibana nawe apho. Unokudibanisa naye kwiwebhusayithi yakhe okanye kwi-Instagram.