Uvavanya njani kwaye wandise njani ukunyamezeleka kweentlungu

Umxholo

• Kutheni le nto abanye abantu benonyamezelo lwentlungu oluphezulu?
• Ukuvavanya ukunyamezela kwakho
• I-Dolorimetry
• Indlela yokushicilela ebandayo
• Isikali sokuqina kwentlungu
• Iindlela zokwandisa ukunyamezeleka kwentlungu
• Yoga
• Ukuzivocavoca umzimba
• Vocalization
• Imifanekiso engqondweni
• Ukubuyela umva
• Umgca wezantsi

Yintoni ukunyamezelana neentlungu?

Ubuhlungu buza ngeendlela ezininzi, nokuba zivela kukutsha, ukudibana ngokudibeneyo, okanye ukubetha kwentloko. Ukunyamezeleka kwentlungu yakho kubhekisa kwelona nani liphezulu leentlungu onokuzisingatha. Oku kwahlukile kwingxaki yakho yentlungu.

Umngcipheko wakho wentlungu yindawo encinci apho into ethile, efana noxinzelelo okanye ukushisa, ekubangela ukuba ube buhlungu. Umzekelo, umntu onentlungu encinci esezantsi angaqala ukuziva iintlungu xa kusetyenziswa uxinzelelo oluncinci kwinxalenye yomzimba wabo.

Ukunyamezelana neentlungu kunye nomqobo uyahluka kuye ngomntu. Zombini zixhomekeke kunxibelelwano oluntsonkothileyo phakathi kwemithambo-luvo kunye nengqondo.

Funda ukuze ufunde ngakumbi malunga nokuba kutheni abanye abantu benonyamezelo lwentlungu ephezulu kwaye nokuba kunokwenzeka na ukunyusa intlungu yakho.

Kutheni le nto abanye abantu benonyamezelo lwentlungu oluphezulu?

Ukuziva iintlungu yinto ebalulekileyo. Inokukwazisa malunga nokugula okanye ukwenzakala okufuna ukulungiswa.

Xa uziva iintlungu, imithambo-luvo ekufuphi ithumela imiqondiso kwingqondo yakho ngokusebenzisa umnqonqo wakho. Ingqondo yakho itolika lo mqondiso njengophawu lwentlungu, enokuthi icwangcise ukukhusela. Umzekelo, xa uchukumisa into eshushu kakhulu, ingqondo yakho ifumana imiqondiso ebonisa iintlungu. Oku kunokukwenza ukuba usitsale ngokukhawuleza isandla sakho ngaphandle kokucinga.

Izinto ezininzi zinokuba nefuthe kwinkqubo yokunxibelelana phakathi kwengqondo yakho nomzimba. Oku kubandakanya:

• Imfuza. iphakamisa ukuba iizakhi zakho zofuzo zinokuchaphazela indlela ozibona ngayo iintlungu. Imfuza yakho inokuchaphazela nendlela osabela ngayo kunyango lwentlungu.
• Ubudala. Abantu abadala banokuba nomqobo ophezulu weentlungu. Olunye uphando luyafuneka ukuqonda ukuba kutheni.
• Ukwabelana ngesondo. Ngezizathu ezingaziwayo, abantu ababhinqileyo bahlala ixesha elide kwaye banamanqanaba obunzima obuhlungu kunamadoda.
• Isigulo esinganyangekiyo. Ixesha elingaphezulu, isifo esinganyangekiyo, esifana ne-migraines okanye i-fibromyalgia, inokutshintsha ukunyamezeleka kwentlungu yakho.
• Isigulo sengqondo. Ubuhlungu buhlala buxelwa kubantu abanexinzelelo okanye ukuphazamiseka kwesifo.
• Uxinzelelo. Ukuba phantsi koxinzelelo oluninzi kunokwenza ukuba iintlungu ziziva zibuhlungu ngakumbi.
• Ukubekwa wedwa koluntu. Ukuzikhetha eluntwini kunokongeza kumava entlungu kwaye kunciphise ukunyamezeleka kwentlungu yakho.
• Amava adlulileyo. Amava akho angaphambili entlungu anokuchaphazela ukunyamezeleka kwentlungu yakho. Umzekelo, abantu abahlala bevezwa ngamaqondo obushushu aphezulu banokuba nokunyamezeleka okungaphezulu kunabanye. Nangona kunjalo, abantu abaye banamava amabi kugqirha wamazinyo banokuba nempendulo eqinileyo yeentlungu nakwiinkqubo ezincinci kutyelelo lwexesha elizayo.
• Okulindelweyo. Ukukhula kwakho kunye neendlela zokufunda zokulwa kunokuchaphazela indlela ocinga ukuba kufanele ukuba uziva ngayo okanye usabele ngayo kumava abuhlungu.

Ukuvavanya ukunyamezela kwakho

Ukunyamezelana neentlungu kuhlala kunzima ukulinganisa ngokuchanekileyo. Iingcali zize neendlela ezininzi zokuyilinganisa, nangona iindlela 'zithembekile zihlala zinempikiswano. Nazi ezinye zeendlela zokuvavanya ukunyamezeleka kwentlungu yakho:

I-Dolorimetry

I-Dolorimetry isebenzisa isixhobo esibizwa ngokuba yi-dolorimeter ukuvavanya umqobo weentlungu kunye nokunyamezeleka kwentlungu. Kukho iintlobo ngeentlobo zezixhobo, kuxhomekeka kuhlobo lokukhuthaza olusebenzisayo. Uninzi lweedolorimitha zisebenzisa ubushushu, uxinzelelo, okanye ukukhuthaza umbane kumalungu omzimba wakho ngelixa uxela inqanaba lentlungu yakho.

Indlela yokushicilela ebandayo

Uvavanyo lomshicileli obandayo yenye yeendlela ezithandwayo kakhulu zokulinganisa ukunyamezeleka kwentlungu. Kubandakanya ukufaka isandla sakho kwibhakethi elinamanzi abandayo enomkhenkce. Uza kuxelela nabani na olawula uvavanyo xa uqala ukuva iintlungu. Umngcipheko wakho wentlungu unqunywe lixabiso lexesha phakathi kokuqala kovavanyo kunye nengxelo yakho yokuqala yentlungu.

Nje ukuba iintlungu zinganyamezeleki, ungasusa isandla sakho. Ixesha phakathi kovavanyo lokuqala kwaye xa ususa isandla sakho kuthathelwa ingqalelo ukunyamezeleka kwentlungu yakho.

Ngelixa le ndlela ithandwa kakhulu kunezinye, ezinye iingcali zithandabuza ukuthembeka kwayo. Kudla ngokuba nzima ukugcina ubushushu bamanzi rhoqo. Nokuba umahluko omncinci kubushushu bamanzi unokuba nefuthe elikhulu kubunzima bexesha kunye nokunyamezelana.

Isikali sokuqina kwentlungu

Oogqirha basebenzisa amaphepha emibuzo abhaliweyo okanye izikali ukubanceda baqonde inqanaba lentlungu yomntu kunye nokuba unyango oluthile lwentlungu lusebenza njani. Zingasetyenziswa njengesalathiso sendlela umntu anyamezele ngayo iintlungu ngokuhamba kwexesha.

Iikhweshine eziqhelekileyo ezisetyenziselwa ukumisela ukunyamezelana kwentlungu zibandakanya:

• Iphepha lemibuzo leMicGill Pain
• Iphepha lemibuzo lemibuzo yoluhlu olufutshane
• Ikhweshine yemibuzo ye-Oswestry yokuKhubazeka
• I-Wong-Baker FACES yokulinganisa iintlungu
• Isikali se-analog ebonakalayo

Iindlela zokwandisa ukunyamezeleka kwentlungu

Ngomsebenzi omncinci, ungazama ukutshintsha indlela ozibona ngayo iintlungu kwaye ukonyuse nonyamezelo lwakho lwentlungu.

Yoga

I-Yoga idibanisa ukuma komzimba kunye nokuzilolonga ngokuphefumla, ukucamngca, kunye noqeqesho lwengqondo. Kufunyenwe ukuba abantu abahlala beziqhelanisa neyoga banokunyamezela iintlungu ezingaphezulu kwezo zingakhange zenze njalo.

Abathathi-nxaxheba abazilolonga neyoga babonakala benemicimbi engwevu ngakumbi kwiindawo zobuchopho ezinxulumene nokulungiswa kwentlungu, ukulawulwa kwentlungu kunye nokuqwalaselwa. Zizame ngokwakho usebenzisa isikhokelo esichazayo seyoga sabaqalayo kunye neeyog ezinamaxesha.

Ukuzivocavoca umzimba

Umsebenzi womzimba, ngakumbi umthambo we-aerobic, nawo unokunyusa ukunyamezelana kwentlungu kunye nokunciphisa ukuqonda kwentlungu.

Olunye uphononongo, umzekelo, lufumanise ukuba inkqubo yokuhamba ngebhayisikile emodareyitha kakhulu inyuse kakhulu ukunyamezelana kweentlungu. Nangona kunjalo, ibingenampembelelo kuthintelo lwentlungu.

Vocalization

Ukuthi "ow" xa usentlungwini kunokuba neziphumo zokwenyani kwindlela oziva ngayo iintlungu.

Uphononongo luka-2015 lwaluthathe inxaxheba kuvavanyo lomshicileli olubandayo. Abanye baceliwe ukuba bathi "ow" ngelixa betshonisa isandla sabo, ngelixa abanye bayalelwa ukuba bangenzi nto. Abo bathetha iintlungu zabo babonakala ngathi banokunyamezelana okuphezulu.

Ngaphambili kwafunyanwa iziphumo ezifanayo xa abantu baqalekisa ngelixa besenza uvavanyo olubandayo lomshicileli. Babenonyamezelo oluphakamileyo lwentlungu kunabo bathi igama elingathathi hlangothi.

Imifanekiso engqondweni

Imifanekiso engqondweni ibhekisa ekwenziweni kwemifanekiso ecacileyo engqondweni yakho. Abanye abantu, oku kunokuba luncedo kakhulu ekulawuleni iintlungu. Zininzi iindlela zokwenza oku.

Ngexesha elizayo xa usezintlungwini, zama ukucinga ngentlungu yakho njengebhola ebomvu, etsolozayo. Emva koko, bhinca kancinci ibhola engqondweni yakho kwaye uyitshintshe ibe ngumthunzi opholileyo oluhlaza okwesibhakabhaka.

Unokucinga kwakhona ukuba usebhafini entle, eshushu. Yiba nomfanekiso-ngqondweni womzimba wakho uphumle. Nokuba yeyiphi imifanekiso oyisebenzisayo, zama ukuba neenkcukacha kangangoko unakho ukuze ufumane inzuzo ephezulu.

Ukubuyela umva

I-Biofeedback luhlobo lonyango olunceda ukwandisa ulwazi lwakho ngendlela umzimba wakho uphendula ngayo koxinzelelo nakwezinye izinto ezikhuthazayo. Oku kubandakanya iintlungu.

Ngexesha leseshoni ye-biofeedback, ugqirha uya kukufundisa indlela yokusebenzisa ubuchule bokuphumla, imithambo yokuphefumla, kunye nokuzilolonga kwengqondo ukugqitha impendulo yomzimba wakho kuxinzelelo okanye iintlungu.

I-Biofeedback isetyenziselwa ukunceda ukuphatha iimeko ezahlukeneyo zengqondo nezomzimba. Oku kubandakanya iintlungu ezingapheliyo zangasemva kunye nokuqaqamba kwemisipha.

Umgca wezantsi

Amava entlungu anzima. Ngelixa ungasoloko utshintsha umthombo wentlungu yakho, kukho iindlela onokuthi uguqule imbono yakho yentlungu. Qiniseka nje ukuba ubona ugqirha ukuba uneentlungu eziya zisiba mbi okanye eziphazamisa ubomi bakho bemihla ngemihla.