Ungayimisa njani kwaye uyithintele iindlebe zakho ekukhaleni emva kwekonsathi

Umxholo

• Ungakuyeka njani ukukhala ezindlebeni zakho
• 1. Dlala ingxolo emhlophe okanye izandi eziphumlayo
• 2. Ziphazamise
• 3. Uxinzelelo loxinzelelo
• Ukunceda iindlebe zakho zokukhala
  
• Kuthatha ixesha elingakanani ukukhala?
• Ndingakuthintela njani ukukhala ezindlebeni zam?
• Ngaba ndifanele ndibone ugqirha?

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni i-tinnitus?

Ukuya kwikonsathi kunye nokugungqa ngaphandle kunokuba ngamava amnandi. Kodwa ukuba uva ukukhala okungafunekiyo ezindlebeni zakho, into eyaziwa njenge-tinnitus, emva komboniso, inokuba luphawu lokuba usondele kakhulu kwizithethi. Ukukhala oku kwenzeka xa ingxolo enkulu isonakalisa iiseli zeenwele ezintle ezihambelana nendlebe yakho.

Ukuvezwa ixesha elide kwizandi ngaphezulu kwama-85 ee-decibel (dB) kunokubangela ukulahleka kwendlebe. Amakhonsathi athanda ukuba malunga ne-115 dB okanye nangaphezulu, kuxhomekeka apho umi khona. Ngokuphakamayo isandi, isixa esifutshane sexesha elithathwayo ukuze ilahleko yokuphulaphula indlebe yenzeke.

Ukukhala okuvayo kunokuba yinto yesiqhelo okanye eyenzeka manqaphanqapha. Ingabonakala njengezinye izandi ezifana nokubetha umlozi, ukubhuza, okanye ukugquma. Kwiimeko ezininzi, i-tinnitus evela kwiikonsathi iya kuzisombulula ngokwayo kwiintsuku nje ezimbalwa.

Ungakuyeka njani ukukhala ezindlebeni zakho

Ngelixa i-tinnitus ingenakunyangwa ngoko nangoko, kukho izinto onokuzenza ukunciphisa ingxolo ezindlebeni zakho kunye noxinzelelo olubangelwa kukukhala.

1. Dlala ingxolo emhlophe okanye izandi eziphumlayo

Izandi ezijikelezayo ezinje ngevidiyo engezantsi zinokunceda ukufihla ukukhala ezindlebeni zakho.

2. Ziphazamise

Ukuziphazamisa kwingxolo kunye nezinye izandi zangaphandle kunokunceda ukuphambukisa ingqalelo yakho kude nokukhala. Mamela ipodcast okanye umculo othuleyo. Kunqande ukudlala ezi zandi ngevolumu ephezulu, kuba oku kunokuba yingozi ezindlebeni zakho njengokuya ekhonsathini.

3. Uxinzelelo loxinzelelo

I-Yoga kunye nokucamngca ziindlela eziluncedo zokuphumla. Khuphela usetyenziso lokucamngca ukucoca intloko yakho yoxinzelelo olongezelelekileyo okanye ukucaphuka okubangelwa kukukhala.

Ukunceda iindlebe zakho zokukhala

• Gwema nantoni na eyenza i-tinnitus ibe yimbi ngakumbi, njengezinye izandi ezinkulu okanye izikhuthazi ezifana ne-caffeine.
• Sebenzisa iiplagi zendlebe ukuba uyazi ukuba uya kuvezwa kwizandi ezingaphezulu.
• Yeka utywala, njengoko ibangela ukuba igazi lingene kwindlebe yakho yangaphakathi kunye nokwenza ngcono ukukhala.

Funda ngakumbi malunga nendlela yokuphelisa uxinzelelo ngeyoga.

Kuthatha ixesha elingakanani ukukhala?

Ukuvezwa ngamanye amaxesha kwingxolo enkulu kunokubangela i-tinnitus yethutyana. Ukukhala okuhamba nesandi esingavakaliyo kusenokubonisa nokulahleka kwendlebe okubangelwa yingxolo. Ezi mpawu zihlala zihamba ngaphakathi kwe-16 ukuya kwiiyure ezingama-48. Kwiimeko ezigabadeleyo, kunokuthatha iveki okanye ezimbini. Ukuvezwa ngakumbi kwimisindo ephezulu kakhulu kunokubangela ukukhala kwakhona.

Ngamanye amaxesha okulahleka kwendlebe kunokukhula kube yi-tinnitus ehlala ngaphezulu kweenyanga ezintandathu. Le yimeko eqhelekileyo enokubangela imiba yexesha elide, kodwa kunqabile ukuba ibe luphawu lokuba usisithulu okanye unengxaki yonyango.

Ukuba uhlala ekonsathi, wenza imvumi, okanye uzifumanisa ubhencwa kwingxolo ephezulu rhoqo, unokufuna ukuthatha amanyathelo okuthintela ukulahleka kwendlebe ixesha elide.

Ukuphulukana nokuva kulindeleke ukuba kuphakame kakhulu kumashumi eminyaka ezayo. Funda ngakumbi ngayo.

Ndingakuthintela njani ukukhala ezindlebeni zam?

Kuhlala kuluvo olulungileyo ukuthatha amanyathelo okugcina i-tinnitus. Uphando lubonisa ukuba nokuba ukukhala kuyanyamalala, kunokubakho intsalela yomonakalo wexesha elide.

• Qonda ukuba zeziphi izandi ezibangela umonakalo kwindlebe, kubandakanya iikonsathi, izithuthuthu, kunye nokudlala umculo kwelona lizwi liphakamileyo.
• Thwala ii-earplugs xa usiya kwiikonsathi. Ezinye iindawo zingathengisa amagwebu ngexabiso eliphantsi xa kujongwa idyasi.
• Nciphisa utywala obuselayo ngexesha lomboniso okanye indawo enomculo ongxolayo. Ukuhamba kwegazi ezindlebeni zakho kunokunyusa isandi sokukhala.
• Vavanya ukuva kwakho ukuba ucinga ukuba unokuba nokungeva.

Ivenkile yeendlebe.

Ngaba ndifanele ndibone ugqirha?

Nangona kungekho nonyango ye-tinnitus, kuyaqhubeka nokuphanda kwimeko. Iingcali zonyango zikulungele ukukunceda uphathe nayiphi na imiba yoxinzelelo lwexesha elide enokuvela ngokujongana ne-tinnitus. Yenza idinga nogqirha wakho ukuba ukukhala kuhlala ngaphezulu kweveki. Yiya kugqirha ngokukhawuleza ukuba ukukhala ezindlebeni zakho kuhamba nokulahleka kwendlebe okanye isiyezi.