Ukubetha Ukudakumba Ngokwendalo

Umxholo

• Zilolonge ukukupompa
• Ukufumana iindlela zokuphumla
• Cinga ngokucamngca
• Ukubumba umzimba nengqondo ngeyoga
• Imifanekiso ekhokelwayo kunye nonyango lomculo
• I-wort yaseSt. John: Isisombululo semifuno esinokubakho
• Into ye-SAM-e
• 5-HTP kunye ne-serotonin
• Kava eshushu

Unyango lwendalo oluvela ngaphakathi nangaphandle

Ukunyanga uxinzelelo akufuneki ukuba kuthethe iiyure zeengcebiso okanye iintsuku ezibangelwa ziipilisi. Ezo ndlela zinokusebenza, kodwa unokukhetha iindlela zendalo zokunyusa imeko yakho.

Ukuzilolonga, unyango lomzimba, kunye nezongezo zemifuno zinokuba namandla okuchaphazela indlela ojonga ngayo kwaye zitshintshe nengqondo yakho. Uninzi lonyango lukhuselekile, kodwa akusoloko kungqinwa ukuba luyasebenza.

Zilolonge ukukupompa

Ukwenza umthambo rhoqo akunakuba yinto yokuqala ekumisela ugqirha xa bekufumanisa ukuba unoxinzelelo. Nangona kunjalo, mhlawumbi kufanele ukuba yinxalenye yonyango lwakho.

Uphononongo lweDuke University lufumanise ukuba imizuzu engama-30 yokuzivocavoca umzimba ngokulinganayo kathathu ngeveki yayisebenza ekunciphiseni iimpawu zokudakumba kwixesha elifutshane njengamayeza okulwa uxinzelelo.

Uphononongo lufumanise ukuba uxinzelelo belunqabile ukubuyela ebantwini abaqhubeka nokuzilolonga emva kovavanyo lokuqala.

Ukufumana iindlela zokuphumla

Ukudakumba kunokukwenza uzive ukhutshiwe kwizinto ozithandayo. Ikwanokubangela ukudinwa kunye neengxaki zokulala. Ukutshixa inokuba nefuthe elihle kwimood yakho.

Iindlela zokuphumla zibandakanya:

• ukuphumla kwezihlunu okuqhubekayo
• imifanekiso yokuphumla
• uqeqesho lwe-autogenic

Abaphandi kuvavanyo lwe-15 olujolise kwiindlela zokuphumla. Bafumanise ukuba iindlela zokuphumla azisebenzi njengokunyanga kwengqondo, kodwa zisebenza ngakumbi kunokuba kungekho nyango ekunciphiseni iimpawu.

Cinga ngokucamngca

Ukucamngca luhlobo lokuphumla olujolise ekucoceni ingqondo yakho ngokujonga umoya, igama, okanye imantra. Abanye bacebisa ukuba ukucamngca mihla le kunokunceda ukunciphisa uxinzelelo, uxinzelelo kunye neempawu zoxinzelelo.

Ukuziqhelanisa, kubandakanya ukucamngca, qeqesha abantu ukuba bagxile kulomzuzu. Oku kunceda ukuhlakulela isimo sengqondo sokuvuleka nokwamkelwa, ezinokuba neziphumo ezichasayo.

Ukubumba umzimba nengqondo ngeyoga

Yoga kukuzilolonga komzimba. Isiqhelo seyoga sihamba ngothotho lwezinto ezinceda ukuphucula ibhalansi, ubhetyebhetye, amandla kunye nokugxila. Iziphumo zicingelwa ukuba:

• lungelelanisa umqolo
• ukuphucula ukucaca kwengqondo
• ukuvuselela inkqubo ye-nervous
• ukunciphisa uxinzelelo
• khuthaza ukuphumla kunye nokuba sempilweni ngokweemvakalelo

Nangona uphando oluninzi luyimfuneko, ezinye izifundo, kubandakanya nezifundo zeDyunivesithi yaseWestminster, zibonisa ukuba iyoga inokuba luncedo ekuphuculeni iimpawu zoxinzelelo.

Imifanekiso ekhokelwayo kunye nonyango lomculo

Imifanekiso ekhokelwayo luhlobo lokucamngca apho ucinga khona usukelo ngokweenkcukacha kangangoko unako. Obu buchule busebenzisa amandla okucinga okuqinisekileyo ukukunceda ufumane into ethile, njengokonwaba.

Unyango lomculo sele isetyenziselwe ukunceda ukuphucula iimood zabantu abadandathekileyo. Ngamanye amaxesha kubandakanya ukuphulaphula umculo okhuthaza ukuphumla kunye nokuzonwabisa. Ngamanye amaxesha, kubandakanya ukucula njengohlobo lonyango.

Olunye uphononongo lubonise ukuba zombini ezi ntlobo zonyango zinokunceda ukunciphisa uxinzelelo kunye nokuphucula imeko.

I-wort yaseSt. John: Isisombululo semifuno esinokubakho

Wort yaseSt Unyango oluthandwayo lweengcambu zokudakumba eYurophu. Oogqirha baseMelika bahlulahlulwe ngakumbi malunga nokusebenziseka kwayo.

NgokweZiko leLizwe leNyango eliNcedisayo kunye neNye iyeza (i-NCCAM), iSt John's wort ayibonakali iyasebenza ekunyangeni uxinzelelo olukhulu. Kodwa inokunceda abantu abaneefom ezinobulali.

I-wort yaseSt. John inokuba nonxibelelwano olunzulu kunye namayeza, amayeza, kunye nezongezo. Ukuze ukhuseleke, soloko uqhagamshelana nogqirha wakho ngaphambi kokuyithatha.

Into ye-SAM-e

I-S-adenosyl-L-methionine (SAM-e) yikhemikhali eyenzeka emzimbeni ngokwendalo. Ibandakanyeka kwimisebenzi emininzi yomzimba, kubandakanya ukusebenza kwengqondo kunye nesibindi. Olunye uphononongo lubonisa ukuba i-SAM-e inokunceda ngeempawu zoxinzelelo, kodwa uphando alunikezeli ngobungqina obuqinisekileyo, ngokwe-NCCAM.

Iipilisi ze-SAM-e zithengiswa njengesongezelelo sokutya. Nangona kunjalo, abantu abanesifo se-bipolar okanye uxinzelelo lwe-manic akufuneki bathathe i-SAM-e kuba inokubangela utshintsho lweemood kunye ne-mania.

5-HTP kunye ne-serotonin

I-5-Hydroxytryptophan (5-HTP) Yimichiza eyenzeka ngokwendalo. Isebenza ngokwandisa inani le-serotonin kwingqondo. ISerotonin inxulunyaniswa nemood, ukulala, kunye neminye imisebenzi.

Olunye uphononongo lubonisa ukuba i-5-HTP inokusebenza ekunyangeni uxinzelelo, kodwa ukuthatha i-5-HTP ngeedosi eziphezulu okanye ixesha elide kunokuba yingozi. I-FDA ayivavanyi izongezo zokutya.

Kwixesha elidlulileyo, ukungcola kubangele ukuba abanye abasebenzisi be-5-HTP baphuhlise imeko yegazi ngamanye amaxesha-ebulalayo. Izifundo ezingaphezulu kufuneka zenziwe ukumisela ukuba ngaba i-5-HTP inokusebenza ekunyangeni uxinzelelo.

Kava eshushu

Kava yingcambu yesityalo se-kava esaziwa ngokuthomalalisa kunye neempawu zokubulala iintlungu. Kuqhelekileyo kusetyenziswa njengesithako kwiitayi zokuphumla. Iindawo zoMzantsi Pasifiki, kubandakanya iHawaii, zisebenzise i-kava ukukhupha uxinzelelo, ukuphakama kwemood, kunye nezinye iziphumo zokuthomalalisa.

Ngapha koko, iziphumo zayo zokuphumla ziye zafaniswa ne-benzodiazepines. Ndibonisile ukuba i-kava ikhuselekile kwaye iyasebenza ekunyangeni uxinzelelo kunye noxinzelelo, olunokukunceda ukunciphisa iimpawu zokudakumba. Nangona kunjalo, uphando oluthe kratya luyafuneka ukungqina ubungqina obuqinisekileyo.