Le mibuzo iza kukunceda uqonde unobangela weemvakalelo zakho eziguqukayo okanye utshintsho lwemood

Umxholo

• Thatha le meko yokuzivavanya ngokwakho
• 1. Ngaba uhlala uhlangabezana nokuphakama okugqithisileyo kunye nokuhla okumandla?
• 2. Ngaba uhamba ngamaxesha osizi, ukucaphuka, umsindo, okanye unxunguphalo oluhlala ngaphezulu kweeveki ezimbini kwaye aluhambelani nesiganeko sobomi?
• 3. Ngaba iinguqulelo zakho kwiimvakalelo ziyalonakalisa ulwalamano lwakho?
• 4. Ngaba utshintsho lwakho kwiimvakalelo luchaphazela umsebenzi wakho, umsebenzi wesikolo, okanye amandla akho okusebenza?
• Landelela ubushushu bakho kunye nexesha lenyanga
• 1. Inkcazelo
• 2. UEva
• 3. RealifeChange
• 4. UDaylio
• Ngaba iimvakalelo zakho zilawula ubomi bakho?

Ithetha ntoni xa imeko zethu ziba mdaka?

Siye sonke apho. Uyanikezela kwi-jag ekhalayo ngokungacwangciswanga kuhambo lwakho lokhetho. Okanye uthabathe enye into ebalulekileyo yokuba ungabi ngu-biggie, oqhelekileyo emva kwexesha. Xa imood yakho itshintsha ngokuphawulekayo, usenokuzibuza ukuba kwenzeka ntoni.

ULauren Rigney, ongumcebisi nomqeqeshi wezempilo eManhattan uthi: "Sonke siyatshintshana ngamaxesha athile, nokuba sibangelwa yinto yokwenene okanye esiyibonayo."

Umxube oqhelekileyo wobomi wamahla ndinyuka unokuzisa ukucaphuka okanye ukuphinda wenze umsebenzi kwakhona. Kwaye ukuba oko akonelanga, ishedyuli yokundwendwela kuka-Aunt Flo kunye nesiphumo sokubakho kwamahomoni kunokuba nefuthe elongeziweyo kwiimvakalelo zethu.

Izibalo zamva nje zibonisa ukuba malunga neepesenti ezingama-90 zabantu abaya exesheni amava eempawu zesifo sangaphambi kokuya exesheni (i-PMS), ezinokuthi zibandakanye ukuziva ukonwaba ngokwasemphefumlweni.

Ke sazi njani ukuba i-pendulum yeemvakalelo zethu inxulumene noxinzelelo oluqhelekileyo, imijikelezo yethu, okanye ukuphazamiseka kwemood esingadinga uncedo lokuhamba ngalo? Kwaye ukuba utshintsho lwethu kwiimvakalelo luchaphazela ubomi bethu, singalulawula njani olu hambo lomkhosi?

Thatha le meko yokuzivavanya ngokwakho

1. Ngaba uhlala uhlangabezana nokuphakama okugqithisileyo kunye nokuhla okumandla?

Hayi

Ekunyukeni kobomi, sonke sihamba kwiincopho kunye neentlambo apha naphaya kwaye ezinye iindawo ezisemgangathweni ezizinzileyo-uyazi, xa izinto ziluhlobo lwe-ho-hum nje.

Kodwa ukuhlala ungazinzanga ngokweemvakalelo kunokuba ngumqondiso wenye into.

Ukuba utshintsha imeko yakho ngezinto ezinje ngotywala, utshintsho oluphezulu oluphezulu okanye i-buzz elandelwa kukurhoxa okanye i-hangover inokukhokelela ekuguqukeni kwimeko yakho yengqondo. Jonga ukusetyenziswa kwecaffeine, nayo. Ubushushu obubandayo emva kwemini busenokuba ngoyena nobangela.

Ewe

Ekunyukeni kobomi, sonke sihamba kwiincopho kunye neentlambo apha naphaya kwaye ezinye iindawo ezisemgangathweni ezizinzileyo-uyazi, xa izinto ziluhlobo lwe-ho-hum nje.

Ukuzinkcinkca ngotywala, ngakumbi ngexesha lomsitho, kunokutshintsha imeko yakho okwethutyana. Kodwa ukuhlala ungazinzanga ngokweemvakalelo kunokuba ngumqondiso wento eyenye enje nge-perimenopause.

Ukuba ukwiminyaka engama-30 nengama-40 ubudala, kukho ithuba lokuba kubekho ixesha lokuphumla. Eli nqanaba liqala iminyaka eliqela ngaphambi kokuba siyeke ukuya exesheni, kwaye ngesiqhelo asiqapheli. Amanqanaba ethu e-estrogen anokutsala kwaye atyhudise ngokuthe chu ngeli xesha, ebangela ukuhla kwemood.

Olunye uqwalaselo olunzulu, ukuba utshintsho lwakho kwiimvakalelo lulandela iphethini, sisifo se-bipolar (BP). Esi sifo sengqondo sibonakaliswa kukutshintsha kweemvakalelo okugqithileyo.

Kwi-BP, imo yokuphakama kakhulu ibizwa ngokuba yiziqendu zemania kwaye inokubandakanya amandla okanye indlela yokuziphatha engxamisekileyo ehlala ubuncinci iveki.

Inokuhlala ingaphantsi ukuba iimpawu ziba nzima kangangokuba umntu kufuneka alaliswe esibhedlele. Umoya owehlileyo, okanye uxinzelelo, unokubandakanya ukudana okukhulu okanye ukudinwa okuhlala ubuncinci iiveki ezi-2.

2. Ngaba uhamba ngamaxesha osizi, ukucaphuka, umsindo, okanye unxunguphalo oluhlala ngaphezulu kweeveki ezimbini kwaye aluhambelani nesiganeko sobomi?

Hayi

Imizabalazo okanye utshintsho olukhulu, njengokuqhekeka komtshato, uqhawulo-mtshato, ukuphulukana nomsebenzi, ukuhamba, nokunye okuninzi, kunokusiphosa siye ezantsi. Kwaye ukuba buhlungu ngenxa yokuswelekelwa ngumntu omthandayo - umntu okanye isilwanyana - kunokubangela iimvakalelo ezahlukeneyo.

Kwaye sonke sifumana nje idosi yeblues ngamanye amaxesha. Sisesichengeni ngakumbi kwisakhelo sokulahla kwindawo yokulahla ingqondo phambi kokuba sifumane amaxesha ethu. Molo, PMS.

Ewe

Imizabalazo okanye utshintsho olukhulu, njengokuqhekeka komtshato, uqhawulo-mtshato, ukuphulukana nomsebenzi, ukuhamba, nokunye okuninzi, kunokusiphosa sisezantsi komoya. Kodwa ukuba uziva uphelelwe lithemba okanye ungenawo amandla rhoqo okanye iiveki kunye neeveki, uxinzelelo lunokuba sesityholweni.

Ukudakumba sisiphumo esichaphazeleka ngokuchasene neepilisi zolawulo lokuzalwa.

Ngaba uqale ipilisi okanye utshintshe iimveliso?

3. Ngaba iinguqulelo zakho kwiimvakalelo ziyalonakalisa ulwalamano lwakho?

Hayi

Ukuba sinomzuzwana onqabileyo ongaqhelekanga okanye sifuna nje indawo yethu, abantu abasithandayo bayasiqonda kwaye basinciphise. Kwaye senza okufanayo kubo.

Sonke sijikeleza amavili ethu malunga nobudlelwane bethu ngamanye amaxesha, kwaye unyango oluncinci lokuziphatha kwengqondo lwe-DIY (i-CBT) lunokusinceda ukuba sikhuphe ngaphandle kwesigqibo okanye sithathe isigqibo malunga nesenzo esifanelekileyo.

Ewe

Ukuba sinomzuzwana onqabileyo ongaqhelekanga okanye sifuna nje indawo yethu, abantu abasithandayo bayasiqonda kwaye basinciphise. Kwaye senza okufanayo kubo.

Kodwa iipateni zexesha elide zinokubangela utshintsho olukhulu kubudlelwane, kwaye iipateni zinokuba luphawu lokuphazamiseka kwemood. Nakuphi na ukuphazamiseka kwemood kunokubangela ukuba urhoxe kwabanye ungazi.

Ukuphazamiseka kubuntu, njengokuphazamiseka komda womda (BPD), kunokubangela isimilo esifanayo. Ezinye zeempawu ze-BPD zibandakanya ukutshintshana phakathi kokulungelelanisa kunye nokuxabisa abanye, ukuziva unomsindo ngaphandle kwesizathu, kunye nokugxotha.

4. Ngaba utshintsho lwakho kwiimvakalelo luchaphazela umsebenzi wakho, umsebenzi wesikolo, okanye amandla akho okusebenza?

Hayi

Umsebenzi okanye isikolo sinokuphazamiseka kunye nexesha lokuhlangana kunye nokujongana ne-BS yabantu. Uxinzelelo lunokukhokelela nakubani na ukuba asabele ekukhathazekeni, azive enomdla ngakumbi ekugxekweni, okanye afune ixesha elininzi kunesiqhelo ukugcwalisa uluhlu lokwenza.

Unokufuna nje uncedo oluncinci ngexesha lamaxinzelelo, ngakumbi xa uyi-PM-essy. Zama imifuno ye-adaptogenic ukuze uhlale uzolile kwaye unqande ukudakumba.

Ewe

Umsebenzi okanye isikolo sinokuphazamiseka kunye nexesha lokuhlangana kunye nokujongana ne-BS yabantu. Uxinzelelo lunokukhokelela nakubani na ukuba asabele ngokudana, azive ethe qwa xa egxekwa okanye afune ixesha elininzi kuneliqhelekileyo ukugcwalisa uluhlu lokwenza.

Kodwa ukuba uhlala unengxaki yokuphuma ebhedini okanye ugqibezele imisebenzi yemihla ngemihla, yinkxalabo leyo.

Ukuziva utyhafile ngamandla ngaphambi okanye ngexesha lakho kuqhelekile, kodwa ukudinwa kumjikelo wakho kunokuba luphawu lwempilo efana ne-endometriosis, i-polycystic ovary syndrome, okanye isifo esinganyangekiyo.

Ixesha elide kunye namandla aphantsi anokuba luphawu loxinzelelo. Amaxesha okukhubazeka okuzibekel 'amangomso okanye ukukhathazeka malunga nokusebenza kungangumqondiso woxinzelelo.

UDaniel A. Skora, ugqirha we-endocrinologist wokuzala kunye ne-Fertility Specialists yaseTexas uthi:

"Ukuba ukutshintsha kweemvakalelo kuyaphambuka kwaye akunako ukubotshwa kwinxalenye ethile yomjikelo wakho, akunakulindeleka ukuba babotshelelwe kutshintsho lwehomoni."

Ukulandelela ukutshintshwa kweemvakalelo zakho kunokukunceda ukuba unqume ukuba zibophelelwe kumjikelezo wakho wokuya esikhathini.

Iziphumo zakho

Utshintsho lwakho kwiimvakalelo zinokunxulunyaniswa nomjikelo wakho, okanye zinokuba kukuhla nokuhla rhoqo.

Iimpendulo zakho azibonisi ukuba utshintsho lwakho kwiimvakalelo lukhulu okanye zichaphazela ubomi bakho. Ukuba ufumene iwotshi nakweyiphi na ixesha lokulila okanye lokuvavanya, iihomoni zakho zinokusebenza kwimithambo-luvo yakho.

Ukulandelela iimvakalelo zakho ngokubambisana nomjikelezo wakho kunokukunceda ukuba uqaphele ngakumbi xa uza kuba semngciphekweni. Ukuba uziva ngathi utshintsho lweemood luyaphazamisa ebomini bakho, ungaze ube madolw 'anzima ukuthetha nogqirha wakho.

Utshintsho lwakho kwiimvakalelo lunokudibaniswa nomjikelo wakho, kwaye amandla abo anokuthetha enye into.

Iimpendulo zakho zibonisa ukuba utshintsho lwakho kwiimvakalelo lukhulu kwaye banokunxibelelana nomjikelo wakho wokuya exesheni. Phantse i-3 ukuya kwi-8 yeepesenti yabasetyhini abanamava e-PMS banefomu eqatha ebizwa ngokuba yi-premenstrual dysphoric disorder (PMDD).

I-PMDD inokukwenza ube nomsindo kakhulu, unomsindo, ulusizi, okanye uxhalabe kwiiveki okanye kwiintsuku ngaphambi kwexesha lakho. Abantu abanengxaki yokutshintsha kwemood banokuziva ngathi banokuvela ngenxa yeempawu ze-PMS okanye ze-PMDD.

Thetha nogqirha wakho malunga nento onayo. Banokukunceda usebenze ngezisombululo kwaye wenze naluphi na ugqithiso olufunekayo.

Ukutshintsha kweemvakalelo zakho kunokuba sisiphumo soxinzelelo okanye esinye isifo sengqondo.

Ngeempendulo zakho, ubonakalisile ukuba utshintsho lwakho kwiimvakalelo lubukhali, lude, okanye lonakalisa ubudlelwane bakho okanye umsebenzi. Okanye, ubonise indibaniselwano yazo zonke ezi zinto, kwaye awuyifumani iphethini edibanisa iimvakalelo eziphosakeleyo kumjikelo wakho wokuya exesheni.

Eyona nto iphambili kukuba imeko yakho ichaphazela ubomi bakho, kwaye kunzima ukujongana ngokwakho.

Thetha nengcali yezempilo yengqondo ukufumanisa ukuba ngaba uneempawu zesifo sengqondo kunye nokufunda ngezixhobo kunye neendlela zokujamelana neemvakalelo ezinamandla okanye iimpendulo.

Olu vavanyo lwenzelwe ulwazi kuphela. Ayenzelwanga ukufumanisa ukuba wena okanye abanye banesifo sengqondo. Ukuba ukrokrela ukuba ufuna uncedo ngokutshintsha kwemood okanye ezinye iimeko zempilo yengqondo, nxibelelana nengcali yezempilo yengqondo.

Landelela ubushushu bakho kunye nexesha lenyanga

Nantsi into: Ukuba awuyilandeleli imood yakho, kuya kuba nzima kakhulu ukukhomba unobangela. Ngapha koko, ukulandelela indlela oziva ngayo kunokukunceda ugqirha wakho ajonge iipateni ukuze abone ukuba ngaba kukho impilo yezengqondo ebangela ezo nguqu kwiimvakalelo.

Ukulandela umkhondo wokuya exesheni kunye nengqondo ecaleni, sebenzisa usetyenziso olusekwe kuqikelelo.

1. Inkcazelo

Isalathiso sisixhobo sokulandela umkhondo, kodwa unokulandela umkhondo wezinto ezinje ngeemvakalelo, inqanaba lamandla, iintlungu kunye neminqweno.

Ngokusekwe kwidatha yakho, uMkhondo uza kukunika uqikelelo lweentsuku ezi-3 malunga nokuba ungaziva njani. Ngale ndlela unokuzilungiselela izinto ezinokukuseta okanye ufumane iintloko phezulu xa uza kugcina nini kwiibhombu ze-lavender. Unokwabelana ngolwazi oluthile neqabane ukuba oko kuluncedo kuwe.

2. UEva

U-Eva ngokuKhanya lelinye ixesha lokulandela umkhondo, kwaye libonelela nge-emojis yokujonga iPMS. Ilula kwaye iyonwabisa. Iya kuvuyisa nokuzonwabisa kwakho ukuba uyangena- kwaye ungacingi ukuba uyayenza nedude.

Ngokubhekisele kwiimvakalelo zakho, iapp iyakukukhumbuza xa iimvakalelo zakho zinokuba namandla ngakumbi kwaye nokuba zikhona kuyo yonke indawo, zisabalulekile.

3. RealifeChange

I-RealifeChange isebenza njenge-tracker yeemvakalelo ephindaphindwe kabini njengomqeqeshi wobomi kubhabho. Xhuma indlela oziva ngayo nangawuphi na umzuzu kwaye uya kufumana uncedo olunokwenzeka xa usenza izigqibo kunye nokunciphisa uxinzelelo kunye noxinzelelo.

Olu hlobo lokulandela umkhondo lunokuba luncedo xa uziva ngathi iimvakalelo zakho ziphethe.

4. UDaylio

UDaylio ngumlandeleli wemood kunye nedayari encinci yeselfowuni. Usebenzisa nje iimpompo ezimbalwa, ungangena kwimoods zakho, njengaxa uziva "ubalekile," kunye nemisebenzi yakho yangoku.

Unokwazi ukujonga itshathi yenyanga yokutshintsha kweemood ukumisela ukuba ujamelana nokuphakama rhoqo okanye okugabadeleyo. Inokukwazisa malunga nezinto ezithile ezibangela.

Ngaba iimvakalelo zakho zilawula ubomi bakho?

Njengoko uhamba malunga nokulandelela umjikelo wakho okanye iimvakalelo zakho, khumbula ukuba utshintsho olwenzeka rhoqo kwiimvakalelo luqhelekile. Sonke siba namava aphezulu kunye naphantsi, ngaphandle kwesini, kwaye akukho nto iphosakeleyo kuloo nto.

Iyure enye usenokuba uhleka nomntu osebenza naye, kwaye ngokulandelayo usenokuphambana ngokungenangqondo kwigumbi lakho lokutya ukutya okushiyekileyo obukade ujonge ukukwenza ekupheleni kosuku olude.

Kodwa ukuba utshintsho kwiimvakalelo kunye nokusebenza kwakhona kukushiya uzive uphazamisekile, lixesha lokuba uthethe nomntu.

URigney uthi: "Ukutshintsha kwemo, nokuba siyintoni na isizathu, kunokuba neziphumo ezibi kubomi bakho." "Ukuthetha ngale ngcali kunokukunceda uqaphele xa kusenzeka, kutheni kusenzeka, kwaye zeziphi iindlela zokusebenzisa ukuze ukwazi ukusebenza ngazo ngendlela enemveliso ngakumbi."

UJennifer Chesak ngumhleli wencwadi esekwe eNashville kunye nomyaleli wokubhala. Ukwayihambo lokuhambahamba, ukuba sempilweni, kunye nombhali wezempilo kwiimpapasho ezininzi zesizwe. Ufumene uMphathi wezeNzululwazi kwi-journalism evela eMedill's Northwestern's kwaye usebenza kwincwadi yakhe yokuqala yamabali, ebekwe kwilizwe lakhe laseNyakatho Dakota.