Uxinzelelo kunye nempilo yakho

Umxholo

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Yintoni

Uxinzelelo lwenzeka xa umzimba wakho uphendula ngokungathi usengozini. Ivelisa iihomoni, ezinjengeadrenaline, ekhawulezisa intliziyo yakho, ekwenza uphefumle ngokukhawuleza, kwaye ikunike amandla. Oku kubizwa ngokuba ngumlo wokulwa-okanye-ngenqwelomoya impendulo.

Oonobangela

Uxinzelelo lunokubakho ngenxa yezizathu ezahlukeneyo. Isenokuziswa yingozi eyothusayo, ukufa, okanye imeko engxamisekileyo. Uxinzelelo lunokuba sisiphumo esibi sesifo esibi okanye isifo.

Kukho uxinzelelo olunxulunyaniswa nobomi bemihla ngemihla, kwindawo yokusebenza, kunye noxanduva losapho. Kunzima ukuhlala uzolile kwaye ukhululekile kubomi bethu obuxakekileyo.

Naluphi na utshintsho kubomi bethu lunokubangela uxinzelelo? Nazi ezinye zeziganeko zoxinzelelo zobomi njengoko kuchaziwe kusasetyenziswa Holmes kunye noRahe Scale of Life Events (1967).

• ukusweleka kweqabane
• uqhawulo-mtshato
• Ukwahlukana komtshato
• ukuchitha ixesha entolongweni
• ukubhubha kwelungu losapho elisondeleyo
• ukugula okanye ukwenzakala
• umtshato
• ukukhulelwa
• umhlalaphantsi

Iimpawu

Uxinzelelo lunokuthatha iintlobo ezahlukeneyo, kwaye lunokuba negalelo kwiimpawu zokugula. Iimpawu eziqhelekileyo ziquka:

• Intloko ebuhlungu
• Iingxaki zokulala
• Ubunzima bokugxila
• Mfutshane
• Isisu esimoshakele
• Ukungoneliseki emsebenzini
• Ukuziphatha okuphantsi
• Uxinzelelo
• Ukuxhalaba

Uxinzelelo lwasemva koxinzelelo (PTSD)

Uxinzelelo lwasemva koxinzelelo lwasemva (traumatic uxinzelelo) (PTSD) inokuba yimeko etyhafisayo enokuthi yenzeke emva kokuvezwa sisiganeko esoyikisayo okanye ingxaki apho kwenzeka ingozi yomzimba okanye yoyikiswa. Iziganeko ezothusayo ezinokubangela i-PTSD zibandakanya uhlaselo lomntu olunje ngodlwengulo okanye ukuphanga, iintlekele zendalo okanye ezibangelwa ngabantu, iingozi, okanye umlo.

Abantu abaninzi abane-PTSD baphinda bavavanywe ngokuphindaphindiweyo ngokuphindaphindiweyo ngendlela ye-flashback episodes, iinkumbulo, amaphupha amabi, okanye iingcinga ezoyikisayo, ngakumbi xa bevezwe kwiziganeko okanye izinto ezibakhumbuza ngomothuko. Iziganeko zomnyhadala nazo zinokubangela iimpawu. Abantu abane-PTSD banokuba noxinzelelo lweemvakalelo, ukuphazamiseka kokulala, uxinzelelo, uxinzelelo, ukucaphuka, okanye umsindo. Ukuziva unetyala elimandla (okubizwa ngokuba netyala losindileyo) nazo zixhaphakile, ngakumbi ukuba abanye abazange basinde kweso siganeko simanyumnyezi.

Uninzi lwabantu abachaphazeleka kwisiganeko esibuhlungu, esinoxinzelelo baneempawu ze-PTSD kwiintsuku nakwiiveki ezilandela umsitho, kodwa iimpawu ziyanyamalala. Kodwa malunga ne-8% yamadoda kunye ne-20% yabasetyhini bayaqhubeka nokuphuhlisa i-PTSD, kwaye malunga nama-30% aba bantu bahlakulela ifom engapheliyo, okanye ehlala ixesha elide, eqhubeka ubomi babo bonke.

Iziphumo zoxinzelelo kwimpilo yakho

Uphando luqala ukubonisa imiphumo emibi yoxinzelelo olufutshane kunye nexesha elide kwimizimba yethu. Uxinzelelo lubeka imveliso yakho yomzimba wecortisol kunye neadrenaline, iihormoni ezinciphisa impendulo yomzimba ukuze ube nakho ukuhla nokubanda okanye umkhuhlane xa ujongene neemeko zoxinzelelo ezifana neemviwo zokugqibela okanye iingxaki zobudlelwane. Ukuxhalaba okubangelwa luxinzelelo nako kunokuthintela ukusebenza kweeseli zendalo. Ukuba iqhutyelwa rhoqo, nayiphi na indlela yokuphumla eyaziwayo-ukusuka kwi-aerobic exercise kunye nokuphumla kwemisipha okuqhubekayo ukuya kukucamngca, umthandazo kunye nokucula-ukunceda ukukhululwa kweehomoni zoxinzelelo kunye nokwandisa ukusebenza komzimba.

Uxinzelelo lunokuzenza mandundu iingxaki zempilo ezikhoyo, ngokudlala indima:

• ingxaki yokulala
• intloko ebuhlungu
• ukuqhinwa
• urhudo
• ukucaphuka
• ukunqongophala kwamandla
• ukungabikho kwengqwalaselo
• ukutya kakhulu okanye ukungatyi kwaphela
• umsindo
• lusizi
• Umngcipheko ophezulu we-asthma kunye ne-arthritis flare-ups
• uxinzelelo
• ukuxinwa sisisu
• ukudumba kwesisu
• iingxaki zesikhumba, njengemingxuma
• ukudakumba
• ixhala
• ubunzima okanye ukulahleka
• iingxaki zentliziyo
• igazi elonyukayo
• Isifo sengqondo sesifo
• isifo seswekile
• intamo kunye / okanye iintlungu zomqolo
• Ngaphantsi umnqweno wesini
• ubunzima bokukhulelwa
  

Abafazi kunye noxinzelelo

Sonke sijongana nezinto ezicinezelayo ezifana netrafikhi, iingxabano namaqabane omtshato, kunye neengxaki zomsebenzi. Abanye abaphandi bacinga ukuba abantu basetyhini bajongana noxinzelelo ngendlela eyodwa-ukuhlala kunye nobuhlobo.

• Tendela : abafazi bakhusela kwaye babakhathalele abantwana babo
• Yiba ngumhlobo : abafazi bafuna kwaye bafumane inkxaso yoluntu

Ngexesha loxinzelelo, abafazi badla ngokukhathalela abantwana babo kwaye bafumane inkxaso kubahlobo babo abangabasetyhini. Imizimba yabasetyhini yenza iikhemikhali ekukholelwa ukuba zikhuthaza ezi mpendulo. Enye yale michiza yioxytocin, enefuthe lokuthomalalisa ngexesha loxinzelelo. Le yikhemikhali efanayo ekhutshwa ngexesha lokubeleka kwaye ifunyenwe kumanqanaba aphezulu koomama abancancisayo, ekukholelwa ukuba bazolile kwaye banentlalontle kunabasetyhini abangancancisi. Abasetyhini nabo banencindi ye-estrogen, ekhulisa iziphumo zeoxytocin. Amadoda, nangona kunjalo, anamanqanaba aphezulu e-testosterone ngexesha loxinzelelo, athintela iziphumo zokuthomalalisa i-oxytocin kwaye ibangele ubutshaba, ukurhoxa kunye nomsindo.

Yintoni onokuyenza ukuze uzikhusele

Musa ukuvumela uxinezeleko lukwenze ugule. Rhoqo asisazazi neqondo loxinzelelo lwethu. Mamela umzimba wakho, ukuze wazi xa uxinzelelo luchaphazela impilo yakho. Nazi iindlela zokukunceda ukuphatha uxinzelelo:

• Phola. Kubalulekile ukuba ukhululeke. Umntu ngamnye unendlela yakhe yokuphumla. Ezinye zeendlela zibandakanya ukuphefumla okunzulu, iyoga, ukucamngca kunye nonyango lokuthambisa. Ukuba awukwazi ukwenza ezi zinto, thatha imizuzu embalwa ukuhlala, umamele umculo opholileyo, okanye ufunde incwadi. Ukuzama ukuphefumla nzulu:
• Lala okanye uhlale esitulweni.
• Phumla izandla zakho esiswini sakho.
• Cotha kancinci ukuya kwisine kwaye uphefumle ngeempumlo zakho. Siva ukuba isisu sakho siyenyuka. Yibambe umzuzwana.
• Bala kancinane uye kutsho kwisine ngelixa ukhupha ngomlomo wakho. Ukulawula ukuba ukhupha umphefumlo ngokungxama, khupha imilebe ngokungathi uza kubetha impempe. Isisu sakho siza kuwa kancinci.
• Phinda amaxesha amahlanu ukuya kweli-10.

• Zenzele ixesha. Kubalulekile ukuba uzikhathalele. Cinga ngale nto njengomyalelo ogqirha wakho, ukuze ungaziva unetyala! Nokuba uxakeke kangakanani, ungazama ukubekela bucala imizuzu eli-15 ubuncinci suku ngalunye kwishedyuli yakho ukuze uzenzele into, njengokuthatha ibhafu, ukuhambahamba, okanye ukubiza umhlobo.

• Lala. Ukulala yindlela entle yokunceda umzimba nengqondo yakho. Uxinzelelo lwakho lunokuba mbi ngakumbi xa ungalali ngokwaneleyo. Kananjalo awukwazi ukulwa nokugula xa ulele kakubi. Ngokulala ngokwaneleyo, unokujongana neengxaki zakho ngcono kwaye wehlise umngcipheko wokugula. Zama ukulala iiyure ezisixhenxe ukuya kwezilithoba qho ebusuku.
• Yitya ngokufanelekileyo. Zama ukongeza iziqhamo, imifuno kunye neeproteni. Imithombo elungileyo yeeprotheyini inokuba yibhotolo yamandongomane, inkukhu, okanye isaladi yetyhuna. Yitya iinkozo ezipheleleyo, ezinje ngesonka sengqolowa kunye nabaqhekezi bengqolowa. Musa ukukhohliswa yi-jolt oyifumana kwi-caffeine okanye iswekile. Amandla akho aya kuphela.
• Fumana ukuhamba. Yikholwe okanye ungakholelwa, ukwenza imisebenzi yomzimba ayincedi kuphela ukukhulula izihlunu zakho, kodwa kunceda nemood yakho. Umzimba wakho uvelisa iikhemikhali ezithile, ezibizwa ngokuba zii-endorphins, ngaphambi nasemva kokuba uzilolonge. Banciphisa uxinzelelo kwaye baphucule imeko yakho.
• Thetha nabahlobo. Thetha nabahlobo bakho ukukunceda usebenze uxinzelelo lwakho. Abahlobo baphulaphula kakuhle. Ukufumana umntu oya kukuvumela ukuba uthethe ngokukhululekileyo ngeengxaki zakho kunye neemvakalelo zakho ngaphandle kokukugweba kwenza ihlabathi elihle. Kuyanceda ukuva umbono ohlukileyo. Abahlobo baya kukukhumbuza ukuba awuwedwa.
• Fumana uncedo kwingcali ukuba uyalufuna. Umgqirha unokukunceda ukuba usebenze ngoxinzelelo kwaye ufumane iindlela ezingcono zokujongana neengxaki. Ukufumana ukuphazamiseka okukhulu okunxulumene noxinzelelo, njenge-PTSD, unyango lunokuba luncedo. Kukho amayeza anokunceda ukunciphisa iimpawu zoxinzelelo kunye noxinzelelo kunye nokunceda ukukhuthaza ukulala.

• Ukuyekelela. Ngamanye amaxesha, akusoloko kufanelekile ukuba uxinzelelo. Nika kube kanye ngexeshana.
• Bhala phantsi iingcinga zakho. Ngaba ukhe wachwetheza i-imeyile kumhlobo malunga nosuku lwakho lousy kwaye waziva ngcono emva koko? Kutheni ungabambi ipeni nephepha ubhale phantsi ukuba kuqhubeka ntoni ebomini bakho. Ukugcina iphepha kunokuba yindlela efanelekileyo yokufumana izinto esifubeni sakho kwaye usebenze ngemiba. Emva kwexesha, ungabuyela umva kwaye ufunde kwijenali yakho kwaye ubone ukuba ingakanani inkqubela phambili oyenzileyo.
• Nceda abanye. Ukunceda omnye umntu kunokukunceda. Nceda ummelwane wakho, okanye ivolontiya kwindawo ohlala kuyo.
• Fumana umdlalo. Fumana into oyithandayo. Qiniseka ukuba uzinike ixesha lokujonga izinto onomdla kuzo.
• Misela imida. Xa kuziwa kwizinto ezifana nomsebenzi kunye nosapho, fumanisa ukuba yintoni onokuyenza ngokwenene. Zininzi kakhulu iiyure emini. Beka imida kuwe nakwabanye. Musa ukoyika ukuthi HAYI kwizicelo zexesha lakho namandla akho.
• Cwangcisa ixesha lakho. Cinga kwangaphambili malunga nendlela oza kuchitha ngayo ixesha lakho. Bhala uluhlu lwezinto eziza kwenziwa. Chonga eyona nto ibalulekileyo ukuyenza.
• Sukujongana noxinzelelo ngeendlela ezingenampilo. Oku kubandakanya ukusela kakhulu utywala, ukusebenzisa iziyobisi, ukutshaya, okanye ukutya kakhulu.

Ihlengahlengiswe ngokuyinxenye kwiZiko leSizwe loLwazi lwezeMpilo yabaseTyhini (www.womenshealth.gov)

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