Uxinzelelo kunye nexhala: Indlela yokuchonga nokunyanga iimpawu ezikhoyo

Umxholo

• Yintoni ikhonkco?
• Ziintoni iimpawu zesi sifo ngasinye?
• Uxinzelelo
• Ixhala
• Uthintelo lokuzibulala
• Uvavanyo lokuzinceda lunokukunceda uchonge iimpawu
• Ungazilawula njani iimpawu zakho
• 1. Vumela uzive ukuba uziva njani-kwaye uyazi ukuba ayilotyala lakho
• 2. Yenza into onokwazi ukuyilawula, njengokulala ibhedi yakho okanye ukukhupha inkunkuma
• Unokwenza intsasa, ngokuhlwa, okanye yonke imihla
• 4. Yenza konke okusemandleni akho ukunamathela kwishedyuli yokulala
• 5. Zama ukutya into enesondlo, njenge-apile okanye amandongomane, ubuncinci kanye ngemini
• 6. Ukuba uyilungele, yiya ujikeleze ibhloko
• 7. Yenza into oyaziyo ekuzisela intuthuzelo, enjengokubukela imovie oyithandayo okanye ukutyhila imagazini
• 8. Ukuba akukhe uphume endlwini okwethutyana, cinga ukwenza into oyifumanayo iyakuthoba, njengokwenza iinzipho zakho okanye ukwenza umyalezo.
• 9.Fikelela kumntu oziva ukhululekile ukuthetha naye kwaye uthethe ngayo nantoni na oziva ngayo, nokuba yindlela oziva ngayo okanye into oyibonileyo ku-Twitter
• Uza kuthetha nini nogqirha wakho
• Ulufumana njani uxilongo lweklinikhi
• Yintoni onokuyilindela kunyango
• Unyango
• Amayeza
• Olunye unyango
• Umgca wezantsi

Yintoni ikhonkco?

Uxinzelelo kunye noxinzelelo zinokwenzeka ngaxeshanye. Ngapha koko, kuqikelelwa ukuba iipesenti ezingama-45 zabantu abanesimo esinye sempilo yengqondo bahlangabezana neendlela zokuphazamiseka ezibini okanye nangaphezulu. Olunye uphononongo lufumanise ukuba kubantu abanexhala okanye uxinzelelo banenye imeko.

Nangona imeko nganye inezizathu zayo, banokwabelana ngeempawu ezifanayo kunye nonyango. Funda apha ukuze ufunde ngakumbi, kubandakanya neengcebiso kulawulo kunye nento onokuyilindela kuvavanyo lweklinikhi.

Ziintoni iimpawu zesi sifo ngasinye?

Ezinye zeempawu zoxinzelelo kunye noxinzelelo ziyaxakeka, ezinje ngokulala, ukuba nochuku, kunye nobunzima bokugxila. Kodwa kukho umahluko ophambili ophambili owanceda ukwahlula phakathi kwezi zimbini.

Uxinzelelo

Ukuziva uphantsi, ukhathazekile, okanye ukhathazekile kuyinto eqhelekileyo. Inokuba malunga nokuziva ngaloo ndlela kangangeentsuku okanye iiveki ezininzi.

Iimpawu zomzimba kunye notshintsho kwindlela yokuziphatha ebangelwa kukudakumba kubandakanya:

• ukunciphisa amandla, ukudinwa okungapheliyo, okanye ukuziva udangele rhoqo
• ubunzima bokugxila, ukwenza izigqibo, okanye ukukhumbula
• iintlungu, iintlungu, iicramps, okanye iingxaki zesisu ngaphandle kwesizathu esicacileyo
• utshintsho kwisondlo okanye ubunzima
• ubunzima bokulala, ukuvuka kwangoko, okanye ukulala kakhulu

Iimpawu zoxinzelelo zoxinzelelo zibandakanya:

• Ukuphelelwa ngumdla okanye ukungasafumani lonwabo kwimisebenzi okanye kwizinto ozithandayo
• iimvakalelo eziqhubekekayo zosizi, unxunguphalo, okanye ukuphelelwa lithemba
• ukuphelelwa lithemba okanye ukungabi nathemba
• umsindo, ukucaphuka, okanye ukungazinzi
• ukuziva unetyala okanye uziva ungento yanto okanye ungancedi
• iingcinga zokufa okanye ukuzibulala
• ukuzama ukuzibulala

Ixhala

Ixhala, okanye uloyiko nexhala, zinokwenzeka nakubani na amaxesha ngamaxesha, nazo. Akuqhelekanga ukuba ube nexhala ngaphambi komcimbi omkhulu okanye isigqibo esibalulekileyo.

Kodwa, uxinzelelo olungapheliyo lunokudodobalisa kwaye lukhokelele kwiingcinga ezingenangqondo kunye noloyiko oluphazamisa ubomi bakho bemihla ngemihla.

Iimpawu zomzimba kunye notshintsho kwindlela yokuziphatha ebangelwa kukuphazamiseka koxinzelelo ngokubanzi kubandakanya:

• Ndiziva ndidiniwe ngokulula
• kunzima ukugxila okanye ukukhumbula
• uxinzelelo lwezihlunu
• intliziyo ebalekayo
• ndisila amazinyo
• ubunzima bokulala, kubandakanya iingxaki zokulala nokungazoli, ukulala okungonelisiyo

Iimpawu zoxinzelelo zoxinzelelo zibandakanya:

• ukungazinzi, ukucaphuka, okanye ukuziva usemacaleni
• ubunzima bokulawula inkxalabo okanye uloyiko
• ukunkwantya
• ukuphaphazela

Uthintelo lokuzibulala

Ukuba ucinga ukuba umntu usemngciphekweni wokuzenzakalisa okanye wenzakalise omnye umntu:

• Tsalela u-911 okanye inombolo yakho yongxamiseko yasekuhlaleni.
• Hlala naloo mntu de kufike uncedo.
• Susa nayiphi na imipu, iimela, amayeza, okanye ezinye izinto ezinokubangela ingozi.
• Mamela, kodwa musa ukugweba, ukuphikisa, ukugrogrisa, okanye ukukhwaza.

Ukuba wena okanye umntu omaziyo ucinga ngokuzibulala, fumana uncedo kwingxaki okanye kumnxeba wokukhusela ukuzibulala. Zama iNqanaba lokuSebenza lokuThintela ukuzibulala ku-800-273-8255.

Uvavanyo lokuzinceda lunokukunceda uchonge iimpawu

Uyayazi into eqhelekileyo kuwe. Ukuba uzibona uziva iimvakalelo okanye indlela yokuziphatha engafane yenzeke okanye ukuba kukho into ebonakala ngathi ayisebenzi, oku kunokuba luphawu oludingayo lokufuna uncedo kumboneleli wezempilo. Kuhlala kungcono ukuthetha malunga nendlela oziva ngayo kwaye uhlangabezana nayo ukuze unyango luqale kwangoko ukuba kunyanzelekile.

Ngale nto ithethwayo, ezinye iimvavanyo zokuziqonda kwi-Intanethi ziyafumaneka ukukunceda uqonde ngcono ukuba kwenzeka ntoni. Olu vavanyo, ngelixa luncedo, aluyiyo indawo yokuchongwa kobuchwephesha kugqirha wakho. Abakwazi ukuthatha ezinye iimeko ezinokuthi zichaphazele impilo yakho kwiakhawunti, nokuba.

Uvavanyo lokuzinceda lokudakumba noxinzelelo lubandakanya:

• uvavanyo lokudakumba novavanyo loxinzelelo
• uvavanyo lokudakumba
• Uvavanyo loxinzelelo

Ungazilawula njani iimpawu zakho

Ukongeza kwisicwangciso esisesikweni sonyango esivela kugqirha wakho, ezi zicwangciso zinokukunceda ufumane ukukhululeka kwiimpawu. Kubalulekile ukuba wazi, nangona kunjalo, ukuba ezi ngcebiso zinokungasebenzi kumntu wonke, kwaye zisenokungasebenzi ixesha ngalinye.

Injongo yokulawula uxinzelelo kunye noxinzelelo kukwenza uthotho lokhetho olunokuthi lusebenze kunye ukunceda, ukuya kuthi ga kwinqanaba, nanini na xa ufuna ukuzisebenzisa.

1. Vumela uzive ukuba uziva njani-kwaye uyazi ukuba ayilotyala lakho

Uxinzelelo kunye noxinzelelo kukuphazamiseka. Ayiziziphumo zokusilela okanye ubuthathaka. Into oziva ukuba sisiphumo soonobangela kunye neempembelelo; ayizomphumo wento oyenzileyo okanye ongakhange uyenze.

2. Yenza into onokwazi ukuyilawula, njengokulala ibhedi yakho okanye ukukhupha inkunkuma

Okwangoku, ukubuyisela kwakhona ulawulo okanye amandla kunokukunceda ujongane neempawu ezibalaseleyo. Yenza umsebenzi onokuwulawula, njengokugcina kakuhle iincwadi okanye ukuhlela ukurisayikilisha kwakho. Yenza into ekuncedeni ukuba uzinike uluvo lokufezekisa kunye namandla.

Unokwenza intsasa, ngokuhlwa, okanye yonke imihla

Rhoqo ngamanye amaxesha kuluncedo kubantu abanexhala noxinzelelo. Oku kubonelela ngolwakhiwo kunye nomoya wolawulo. Ikwavumela ukuba wenze indawo ngosuku lwakho ngeendlela zokuzinyamekela ezinokukunceda ukulawula iimpawu.

4. Yenza konke okusemandleni akho ukunamathela kwishedyuli yokulala

Cwangcisa iiyure ezisixhenxe ukuya kwezisibhozo busuku ngabunye. Okungaphezulu okanye ngaphantsi kunoko kunokuba nzima kwiimpawu zombini iimeko. Ukungalali ngokwaneleyo okanye ukungalali kakuhle kunokubangela iingxaki zentliziyo yakho, i-endocrine, amajoni omzimba kunye neempawu zovalo.

5. Zama ukutya into enesondlo, njenge-apile okanye amandongomane, ubuncinci kanye ngemini

Xa uziva udandathekile okanye uxhalabile, unokufikelela kukutya okuthuthuzelayo njengepasta kunye neelekese ukunciphisa uxinzelelo. Nangona kunjalo, oku kutya kunika isondlo esincinci. Zama ukunceda ukondla umzimba wakho ngeziqhamo, imifuno, inyama engenamafutha, kunye neenkozo ezipheleleyo.

6. Ukuba uyilungele, yiya ujikeleze ibhloko

Ucebisa ukuba umthambo unokuba lunyango olusebenzayo kuxinzelelo kuba kukuphakamisa imeko yendalo kwaye kukhupha iihormone zokuziva ulungile. Nangona kunjalo, kwabanye abantu, ukwenza umthambo okanye umthambo kunokubangela uxinzelelo kunye noloyiko. Ukuba kunjalo kuwe, khangela ezinye iindlela zendalo zokuhamba, njengokuhamba ngeenxa zonke kwindawo ohlala kuyo okanye ukukhangela ividiyo ye-intanethi ongayenza ekhaya.

7. Yenza into oyaziyo ekuzisela intuthuzelo, enjengokubukela imovie oyithandayo okanye ukutyhila imagazini

Zinike ixesha lokujolisa kuwe nakwizinto ozithandayo. Ixesha elisezantsi yindlela elungileyo yokuvumela umzimba wakho uphumle, kwaye inokuphazamisa ingqondo yakho nezinto ezizisa amandla.

8. Ukuba akukhe uphume endlwini okwethutyana, cinga ukwenza into oyifumanayo iyakuthoba, njengokwenza iinzipho zakho okanye ukwenza umyalezo.

Iindlela zokuphumla zinokuphucula umgangatho wobomi kwaye zinokunciphisa iimpawu zoxinzelelo kunye noxinzelelo. Fumana umsebenzi oziva ulungile kuwe kwaye unokuziqhelanisa rhoqo, njenge:

• iyoga
• ukucamngca
• umthambo wokuphefumla
• ukuphulula

9.Fikelela kumntu oziva ukhululekile ukuthetha naye kwaye uthethe ngayo nantoni na oziva ngayo, nokuba yindlela oziva ngayo okanye into oyibonileyo ku-Twitter

Ubudlelwane obomeleleyo yenye yeendlela ezilungileyo zokukunceda uzive ungcono. Ukuqhagamshela nomhlobo okanye ilungu losapho kunokubonelela ngendalo kunye nokuvumela ukuba ufumane umthombo othembekileyo wenkxaso kunye nenkuthazo.

Uza kuthetha nini nogqirha wakho

Iimpawu ezihlala iiveki ezimbini okanye nangaphezulu kunokuba luphawu lokuba unoxinzelelo, unxunguphalo, okanye zombini. Iimpawu ezinzima zingabandakanya:

• iingxaki zokulala
• Utshintsho lweemvakalelo olungachazwanga
• Ukuphelelwa ngumdla ngesiquphe
• iimvakalelo zokungabi nakuxabiseka okanye ukungakwazi ukuzinceda

Ukuba awuziva ngathi kwaye ufuna ukuqonda ukuqonda, yenza idinga lokuba ubone ugqirha wakho. Kubalulekile ukuba uvuleke kwaye uthembeke ukuze bakuqonde ngokupheleleyo okwenzekayo kwaye bafumane umfanekiso ocacileyo wento oziva ngayo.

Ulufumana njani uxilongo lweklinikhi

Akukho luvavanyo lunye olunokufumanisa uxinzelelo okanye uxinzelelo. Endaweni yokuba ugqirha wakho enze uvavanyo lomzimba kunye noxinzelelo okanye uvavanyo lokuvavanywa koxinzelelo. Ngale nto, baya kukubuza uthotho lwemibuzo ebanceda ukuba baqonde ngcono malunga nezinto ohlangabezana nazo.

Ukuba iziphumo azicacanga okanye ukuba ugqirha wakho ukrokrela ukuba iimpawu zinokubangelwa yenye imeko, banoku-odola uvavanyo ukuze kulawulwe imiba engunobangela. Uvavanyo lwegazi lunokujonga i-thyroid, i-vitamin kunye ne-hormone yakho.

Ngamanye amaxesha, iingcali ngokubanzi ziya kukuthumela kwingcali yezempilo yengqondo, enje ngengqondo okanye ugqirha wengqondo, ukuba abaziva bexhotyisiwe ukulawula kakuhle iimpawu kunye neemeko zakho okanye ukuba bayakrokrela ukuba uhlangabezana neemeko ezingaphezulu kwesinye.

Yintoni onokuyilindela kunyango

Nangona uxinzelelo kunye noxinzelelo zizinto ezimbini ezahlukileyo, babelana ngeendlela ezininzi zonyango. Ukudityaniswa kwezi zinto kunokusetyenziselwa ukunyanga zombini iimeko ngaxeshanye.

Unyango

Uhlobo ngalunye lonyango lunempawu ezizodwa ezenza ukuba lufaneleke ngakumbi kwabanye abantu hayi kwabanye. Ugqirha wakho unokucebisa enye okanye ngaphezulu koku kulandelayo:

• Unyango lokuziphatha okuqinisekileyo (CBT). Nge-CBT, uya kufunda ukuhlengahlengisa iingcinga zakho, indlela oziphethe ngayo, kunye nokuphendula kwakho ukuze ube nokulinganisa ngakumbi.
• Unyango lomntu. Olu hlobo lujolise kwizicwangciso zonxibelelwano ezinokukunceda ukuba uzive ngcono.
• Unyango lokusombulula ingxaki. Olu nyango lujolise ekusebenziseni izakhono zokukwazi ukulawula iimpawu.

Ungabhukisha idinga kunye nengcali yezempilo yengqondo kwindawo yakho usebenzisa isixhobo seHealthline FindCare.

Amayeza

Iindidi ezininzi zamayeza zinokusetyenziselwa ukunyanga uxinzelelo, uxinzelelo, okanye zombini. Ngenxa yokuba ezi meko zimbini zihamba ngeendlela ezininzi, iyeza elinye linokwanela ukunyanga zombini ezi meko. Ugqirha wakho unokumisela:

• Ukudakumba. Iiklasi ezininzi zeli chiza ziyafumaneka, kubandakanya i-serotonin reuptake inhibitors (SSRIs) ekhethiweyo kunye ne-serotonin-norepinephrine reuptake inhibitors (SNRIs). Elinye liphethe izibonelelo ezikhethekileyo kunye nomngcipheko. Uhlobo olisebenzisayo luya kuxhomekeka ikakhulu kubukhali beempawu zakho.
• Amayeza okuxhalabisa. La machiza anokunceda ukunciphisa iimpawu zoxinzelelo kodwa akunakunceda ngazo zonke iimpawu zoxinzelelo. Amanye ala mayeza kufuneka asetyenziselwe kuphela ixesha elincinci ngenxa yomngcipheko wokuba likhoboka.
• Izinto ezomeleza iimvakalelo. Ezi zi yobisi zingasetyenziselwa ukuzinzisa imizwa xa i-anti-depressants ingasebenzi yodwa.

Olunye unyango

I-Hypnotherapy ayisetyenziswanga ngokubanzi kunyango lwe-psychotherapy, kodwa uphando lubonisa ukuba le ndlela inye inokunceda ekunciphiseni ezinye iimpawu zozibini iimeko. Oku kubandakanya ukulahleka ekugxilwe kuko, ulawulo olukhulu lweemvakalelo, kunye nolawulo olungcono lweemvakalelo zokuzazi.

Umgca wezantsi

Awunyanzelekanga ukuba uphile neemvakalelo ezingaqhelekanga, iingcinga, okanye ezinye iimpawu zoxinzelelo okanye uxinzelelo. Thetha nogqirha wakho ukuba ezi mvakalelo okanye olu tshintsho luhlala ixesha elide kuneveki okanye ezimbini. Unyango lwakwangoko yeyona ndlela ilungileyo yokulawula iimeko kwaye ufumane unyango olusebenzayo kwixesha elide.

Ukufumana unyango olufanelekileyo kungathatha ixesha. Uninzi lwamayeza ludinga iiveki ezimbini okanye ngaphezulu ukuze lusebenze. Ngokunjalo, kuya kufuneka uzame amayeza aliqela ukufumana ukhetho olufanelekileyo kuwe. Ugqirha wakho uya kusebenza nawe ukufumana olona khetho lufanelekileyo.