Intlungu

Umxholo

• Yintoni Ebangela Ubuhlungu?
• Uza kubona nini ugqirha
• Ubuhlungu buchongwa njani?
• Zinyangwa Njani iintlungu?

Yintoni Intlungu?

Ubuhlungu ligama eliqhelekileyo elichaza imvakalelo engonwabanga emzimbeni. Kuvela ekusebenzeni kwenkqubo ye-nervous. Iintlungu zinokuhluka ukusuka ekucaphukiseni ukuya ekudodobaliseni, kwaye inokuziva ngathi kukuhlaba okubukhali okanye ukubabuhlungu. Ubuhlungu bunokuchazwa njengokuhlaba, ukuqaqamba, ukuqaqamba, kunye nokucofa. Iintlungu zinokungaguquguquki, zinokuqala kwaye ziyeke rhoqo, okanye zinokubonakala kuphela phantsi kweemeko ezithile. Abantu baphendula kwiintlungu ngokwahlukileyo. Abanye abantu banokunyamezelana okuphezulu kweentlungu, ngelixa abanye benonyamezelo oluphantsi. Ngesi sizathu, iintlungu zixhomekeke kakhulu.

Ubuhlungu bunokuba buhlungu okanye bunokwenzeka ngaphezulu kwexesha elide. Inokuba inxulumene nokwenzakala okuthile okanye umba, okanye inokuba sisifo esinganyangekiyo, esinemvakalelo eqhubekayo ehlala ixesha elingaphezulu kweenyanga ezintathu. Ubuhlungu bunokuhlala kwindawo ethile, echaphazela indawo ethile yomzimba, okanye inokuba yinto ngokubanzi- umzekelo, umzimba wonke uhambelana nomkhuhlane. Ngeemeko ezininzi ezingapheliyo, unobangela wentlungu awaziwa.

Nangona kungathandeki kwaye kungonwabisi, iintlungu zingayinto elungileyo. Iyasazisa xa kukho into engalunganga kwaye isinika isikhombisi malunga nezizathu. Ezinye iintlungu kulula ukuzifumanisa kwaye zilawulwa ekhaya. Kodwa ezinye iintlobo zentlungu zibonisa imeko ezinzulu.

Yintoni Ebangela Ubuhlungu?

Ezinye zezizathu eziqhelekileyo zentlungu zibandakanya:

• intloko ebuhlungu
• iicampu
• uxinzelelo lwezihlunu okanye ukusebenzisa kakhulu
• ukusika
• isifo samathambo
• amathambo aqhekekile
• isisu esibuhlungu

Izifo ezininzi okanye ukuphazamiseka, okufana nomkhuhlane, i-fibromyalgia, isifo sengqondo esishukumisayo (i-IBS), kunye nemicimbi yokuzala, kunokubangela iintlungu. Abanye abantu bafumana ezinye iimpawu zentlungu. Oku kunokubandakanya isicaphucaphu, isiyezi, ukudinwa, ukungabinamdla wokutya, ukuba nochuku, ukudakumba kunye nomsindo.

Uza kubona nini ugqirha

Kuya kufuneka ufumane unyango ngenxa yentlungu yakho ukuba:

• sisiphumo sokwenzakala okanye ingozi, ngakumbi xa kukho umngcipheko wokopha, usulelo, okanye amathambo aphukileyo, okanye xa ukwenzakala kusentloko.
• ukuba iintlungu zangaphakathi zibukhali kwaye zibukhali: olu hlobo lwentlungu lungabonisa ingxaki enkulu, njengesihlomelo esiqhekekileyo.
• ukuba iintlungu zisesifubeni, njengoko oku kungakhombisa ukuhlaselwa yintliziyo
• ukuba iintlungu ziyaphazamisa ebomini bakho, zisenza nzima ukusebenza okanye ukulala

Ubuhlungu buchongwa njani?

Ukuba ufuna unyango ngenxa yentlungu yakho, ugqirha wakho uya kuqala enze uvavanyo lomzimba akubuze imibuzo. Yilungele ukuxoxa ngentlungu ngokukodwa, kubandakanywa xa iqalile, xa intlungu ibuhlungu kakhulu, nokuba ingaba ithambile, imodareyitha okanye inzima. Uya kubuzwa malunga naziphi na izinto ezaziwayo ezibangela ukuba iintlungu zibuchaphazele njani ubomi bakho, nangawo nawaphi na amayeza owathathayo. Ulwazi oluthe kratya onokuthi ubonelele ngalo, kokukhona kuya kuba ngcono ukuba uxilonge ugqirha.

Zinyangwa Njani iintlungu?

Intlungu ebuhlungu iya kuhlala iyodwa xa unobangela wentlungu unyangiwe. Ngeengozi okanye ukonzakala okuthile, oku kunokuba kwangoko xa ukwenzakala okanye izicwili ziphilisa. Ukulimala kunokuphilisa ngokwendalo kunye nexesha okanye unokufuna amayeza, utyando, okanye olunye unyango.

Unyango lwentlungu ebukhali luxhomekeke kumbandela okanye ukwenzakala okubangela iintlungu, ukuba kuyaziwa.

Iintlungu ezingapheliyo kunokuba nzima kakhulu ukujongana nazo, ngakumbi ukuba unobangela wentlungu awaziwa. Ngamanye amaxesha iintlungu ezingapheliyo zisisiphumo sokonzakala kokuqala, kodwa hayi rhoqo. Eyona ndlela ilula yokunciphisa iintlungu kukujongana nengxaki esisiseko.

Izicwangciso zonyango zentlungu zingabandakanya:

• Ukudambisa iintlungu ngaphezulu kwekhawuntareli kufana neasprini kunye nebuprofen
• amayeza entlungu
• ulungiso lwenyama
• utyando
• ukutshiza
• ukuphulula
• iyoga okanye ukuzolula ngobunono ngokuphefumla okunzulu
• iiphedi zokufudumeza okanye iibhafu zokufudumeza
• iipakethe ezibandayo okanye iibhafu
• ukuphumla kwezihlunu okuqhubekayo
• imifanekiso ekhokelweyo
• biofeedback

Ukulimala okuncinci okungafuneki ngonyango, landela umthetho jikelele we-RICE (ukuphumla, iqhwa, uxinzelelo kunye nokuphakama).