Iimpawu zoMzimba zoxinzelelo: Iziva njani?

Umxholo

• Ukuxhalaba akukho kuphela entlokweni yakho
• Uxinzelelo luchaphazela njani umzimba wakho
• Iimpawu ezibonakalayo zoxinzelelo
• Ngaba lixhala?
• Ukufumana uncedo lwexhala
• Ukufumana Uncedo Ngexhala
• Unyango lweempawu ezibonakalayo zoxinzelelo
• Ukuzikhathalela Ukuxhalaba:
• Umgca wezantsi
• Ukuhamba kweMizuzu eyi-15 yeYoga yokuXhalaba

Ukuxhalaba akukho kuphela entlokweni yakho

Ukuba unexhala, unokuziva ukhathazekile, usoyika, okanye usoyika ngeziganeko eziqhelekileyo. Ezi mvakalelo zinokucaphukisa kwaye kube nzima ukulawula. Banokwenza ubomi bemihla ngemihla bube ngumceli mngeni.

Ukuxhalaba kunokubangela iimpawu zomzimba. Cinga ngexesha apho wawuzixhalabisa. Mhlawumbi izandla zakho zazibile okanye imilenze yakho yayingcangcazela. Inqanaba lentliziyo yakho linokukhawuleza. Unokuziva ugula esiswini sakho.

Unokudibanisa ezi mpawu kukoyika. Kodwa mhlawumbi wawungaqinisekanga ngesizathu sokuziva ungaphilanga.

Uninzi lwabantu luba namaxhala ngamanye amaxesha. Ukuxhalaba kunokuba nzima okanye kujike kube sisiphazamiso ukuba kuhlala ixesha elide, kubangela uxinzelelo olukhulu, okanye kuphazamisa ubomi bakho ngezinye iindlela.

Iindidi zoxinzelelo zibandakanya:

• ukuphazamiseka
• Ingxaki yoxinzelelo ngokubanzi (GAD)
• uxinzelelo lokwahlukana
• uxinzelelo ekuhlaleni
• ifumanas
• Ukuphazamiseka okungafunekiyo (OCD)

Ezinye iintlobo zoxinzelelo zineempawu ezizodwa ezithile kuloyiko olunxulunyaniswa noxinzelelo. Ngokubanzi, nangona kunjalo, iingxaki zoxinzelelo zabelana ngeempawu ezibonakalayo.

Funda ukuze ufunde ngakumbi malunga neempawu ezibonakalayo zoxinzelelo kunye nendlela ezinokuthi zikuchaphazele ngayo.

Uxinzelelo luchaphazela njani umzimba wakho

Ixhala linokuba neempawu zomzimba ezichaphazela impilo kunye nobomi bemihla ngemihla.

Iimpawu ezibonakalayo zoxinzelelo

• isisu esibuhlungu, isicaphucaphu, okanye ingxaki yokwetyisa
• intloko ebuhlungu
• ukulala okanye ezinye izinto zokulala (ukuvuka rhoqo, umzekelo)
• ubuthathaka okanye ukudinwa
• ukuphefumla ngokukhawuleza okanye ukuphefumla okufutshane
• ukubetha kwentliziyo okanye ukwanda kwentliziyo
  
• ukubila
• ukungcangcazela okanye ukungcangcazela
• uxinzelelo lwezihlunu okanye iintlungu

Iindidi ezithile zoxinzelelo zinokuba neempawu ezongezelelweyo zomzimba.

Ukuba uhlaselwa kukuphakuzela, unga:

• woyike ukuba uza kufa
• unengxaki yokuphefumla okanye uzive ngathi uyaminxa
• ukuba ndindisholo okanye ukubetha kumalungu omzimba wakho
• yintlungu esifubeni
• uziva unentloko elula, unesiyezi, okanye ngathi ungaphumelela
• Uziva ubushushu okanye ubande

Ixhala, impendulo yomzimba kuxinzelelo, yindlela umzimba wakho ekulumkisa ngayo ngezisongelo kunye nokukunceda ukuba ulungele ukujongana nazo. Oku kubizwa ngokuba ngumlo wokulwa okanye ubhabha.

Xa umzimba wakho uphendula engozini, uphefumla ngokukhawuleza kuba imiphunga yakho izama ukuhambisa ioksijini engakumbi emzimbeni wakho xa ufuna ukubaleka. Oku kunokukwenza uzive ngathi awufumani moya waneleyo, onokubangela ukuxhalaba ngakumbi okanye ukothuka.

Umzimba wakho awenzelwe ukuba uhlale ulumkile. Ukuba kwimowudi yokulwa okanye yokubaleka rhoqo, enokuthi yenzeke ngoxinzelelo olungapheliyo, kunokuba nefuthe elibi kunye nefuthe elibi emzimbeni wakho.

Izihlunu ezixineneyo zinokukulungiselela ukuba ubaleke ngokukhawuleza kwingozi, kodwa izihlunu ezihlala zixinekile zinokubangela iintlungu, iintlungu zentloko kunye nemigraine.

Ihomoni adrenalin kunye necortisol inoxanduva lokunyusa ukubetha kwentliziyo kunye nokuphefumla, okunokunceda xa ujongene nesoyikiso. Kodwa ezi hormone zikwachaphazela ukwetyisa kunye neswekile esegazini.

Ukuba uhlala uxinezelekile okanye uxhalabile, ukukhupha rhoqo la mahomoni kunokuba nemiphumo yezempilo yexesha elide. Ukugaya ukutya kwakho kungatshintsha nokuphendula.

Ngaba lixhala?

Ukuba iimpawu zakho zichaphazela impilo yakho yeemvakalelo okanye zenza ubomi bemihla ngemihla bube nzima, licebo elihle ukubona ugqirha. Umboneleli wakho wokhathalelo oluphambili unokuyalela ngaphandle kwemicimbi yezonyango ebangela iimpawu ezifanayo.

Ukuba iimpawu zakho zomzimba azinasizathu sonyango, unokuba noxinzelelo. Ingcali yezempilo yengqondo inokuchonga uxinzelelo kunye nezinye iimeko zempilo yengqondo.

Ngelixa kungekho luvavanyo lonyango kuxinzelelo, kukho izixhobo zovavanyo ugqirha wezifo zengqondo, ugqirha wezengqondo, ugqirha wezonyango, okanye umcebisi onokuzisebenzisa ukunceda ukufumanisa ukuba unexhala na.

Ingcali yezempilo yengqondo iya kukubuza ngazo zonke iimpawu zakho, emzimbeni nangokweemvakalelo, ukumisela ukuba unengxaki yokuxhalaba. Bazokufuna nokwazi ukuba uneempawu ezingakanani kwaye ukuba bandile ngobukhali okanye bachukunyiswe sisiganeko esithile.

Kukho iinyani ezibalulekileyo zokwabelana nomgqirha wakho:

• Ngaba usebenzisa iziyobisi okanye ezinye izinto?
• Ngaba ukhe wazenzakalisa okanye ngaba uneengcinga zokuzenzakalisa wena okanye abanye?

Nokuba zezi zinto zinokuchaphazela isifo kunye nonyango. Abantu abaninzi banexhala kunye nenye imeko yempilo yengqondo, enje ngokudakumba. Ukuxelela ugqirha wakho malunga nazo zonke iimpawu zakho kunokukunceda ufumane olona nyango luchanekileyo kunye nolona nyango luluncedo.

Ukufumana uncedo lwexhala

Ngokwe-Anxiety and Depression Association of America (ADAA), unokuba semngciphekweni omkhulu weengxaki zempilo ukuba unexhala.

Abantu abadala abangama-989 bafumanise ukuba iimpawu zoxinzelelo zinxulunyaniswa nezilonda. Isifundo esifanayo safumanisa ukuba njengoko uxinzelelo kunye neempawu zokudakumba zonyuka, kwaba yinto yokuba umntu abe nayo:

• umbefu
• iingxaki zentliziyo
• migraines
• iingxaki zombono
• iingxaki zomqolo

Uphando luye lwadibanisa isifuba kunye noxinzelelo. Isiphakamiso sokuba isifo sombefu okanye ixhala sinokubangela okanye siphume komnye.

Ucebise kananjalo ukuba unxunguphalo lunxulunyaniswa nomngcipheko owandayo wesifo sentliziyo, ukusilela kwentliziyo, kunye nokubetha, nangona kungakhange kugqitywe ukuba ixhala yinto ethile yomngcipheko kwezi meko.

Abantu abadala abadala bafumanise ukuba ixhala linxulunyaniswa nesifo sentliziyo. Ukuba noxinzelelo kunye noxinzelelo kunxulunyaniswa nokwanda kweengxaki zombono, iingxaki zesisu, kunye nesifuba, phakathi kweminye imiba.

Kuba unxunguphalo lunokuba nefuthe elibi kangaka empilweni, kubalulekile ukuba ufumane uncedo. Uxinzelelo oluncinci lunokuhamba lodwa okanye emva kokuba umsitho ubangele uxinzelelo luphelile, kodwa uxinzelelo olungapheliyo luhlala luqhubeka kwaye lunokuba mandundu.

Ukuba awuqinisekanga ukuba ungayifumana njani i-Therapist, ungacela umboneleli wakho wokuqala ukuba athumele.

Imikhombandlela yonyango inokukunceda ufumane ugqirha kwindawo yakho. Ukuba ucinga ukuba unexhala, unokujonga ababoneleli abagxile kunyango lwexhala.

Ukufumana Uncedo Ngexhala

• Iqela leNkxaso ye-ADAA kwi-Intanethi
  
• Umgca wombhalo weCrisis: Umbhalo QHAGAMSHELANA no-741741
  
• SAMHSA: Nceda ufumane unyango kwindawo yakho
  
• Ulawulo lwe-ADAA

Unyango lweempawu ezibonakalayo zoxinzelelo

Unyango lwexhala luxhomekeke kwimpawu onayo kwaye zinzima kangakanani.

Unyango kunye namayeza zizonyango ezimbini eziphambili zoxinzelelo. Ukuba ufumana iimpawu zomzimba, thetha unyango okanye amayeza aphucula uxinzelelo lwakho ngokufuthi akhokelela ekuphuculweni kwezi mpawu.

Ukunyanga ngokuziphatha kwengqondo (CBT) yenye yezona ndlela zixhaphakileyo nezisebenzayo zonyango kunyango.

Unokufumana ukuba unyango luyanceda. Kodwa ukuba iimpawu zakho aziphucuki, amayeza oxinzelelo yindlela onokuxoxa ngayo nogqirha wengqondo.

Unokuthatha inyathelo ngokwakho ukujongana neempawu zoxinzelelo.

Ukuzikhathalela Ukuxhalaba:

• Yiba nomzimba osebenzayo, ukuba unako. Ukuzilolonga kunokunceda ukunciphisa uxinzelelo kunye nokuphucula impilo yomzimba. Ukuba awukwazi ukusebenza, zama ukuhlala ngaphandle yonke imihla. Uphando ngokuqhubekayo lubonisa ukuba indalo inokunceda impilo yengqondo.
  
• Gwema utywala, i-caffeine kunye ne-nicotine. Nayiphi na kwezi inokwenza uxinzelelo lube mandundu.
  
• Zama iindlela zokuphumla. Imifanekiso ekhokelwayo kunye nokuphefumla okunzulu zizinto ezimbini ezinokunceda umzimba wakho uphumle. Ukucamngca kunye neyoga kunokukunceda. Obu buchule buthathwa ngokuba bukhuselekile, kodwa kunokwenzeka ukuba ube namaxhala anyukayo njengesiphumo.
  
• Ukulala kubalulekile. Imiba yokulala ihlala ihamba noxinzelelo. Zama ukulala kangangoko unako. Ukuziva uphumle kunokukunceda ujongane neempawu zoxinzelelo. Ukulala ngakumbi kunokunciphisa iimpawu.

Umgca wezantsi

Uloyiko oluqhubekayo kunye nexhala zizimpawu ezaziwayo zokuxhalaba, kodwa usenokuba ungaziqhelanga neempawu ezibonakalayo zoxinzelelo. Usenokungayazi into ohlangabezana nayo kukuxhalaba.

Uxinzelelo olungafunyanwanga lunokuba nefuthe lexesha elide kuyo yonke imimandla yezempilo. Thetha nogqirha wakho ukuba iimpawu zakho ziyaqhubeka okanye zibangela ubunzima kuwe emsebenzini okanye esikolweni, okanye kubudlelwane bakho.

Akukho lunyango loxinzelelo, kodwa unyango, oluhlala lubandakanya indibaniselwano yonyango kunye nonyango, zihlala ziluncedo kakhulu ekunciphiseni iimpawu.

Ukuhamba kweMizuzu eyi-15 yeYoga yokuXhalaba