Iimpawu zoxinzelelo kunye noxinzelelo (kunye nendlela yokulawula)

Umxholo

• Yintoni enokubonisa uxinzelelo okanye uxinzelelo
• Ngaba uxinzelelo kunye noxinzelelo zithetha okufanayo?
• Kwenzeka ntoni ukuba awulawuli uxinzelelo lwakho?
• Ulawula njani uxinzelelo noxinzelelo ngokufanelekileyo
• Unyango loxinzelelo kunye noxinzelelo

Uxinzelelo kunye noxinzelelo oluhlala luhleli kunokubangela iingxaki ezininzi njengokufumana ubunzima, isifo esiswini esinoburhalarhume kunye nesilonda esiswini, ukongeza ekuququzeleleni ukubakho kwezifo ezosulelayo, ezinje ngomkhuhlane, kunye negalelo ekuqaleni komhlaza, umzekelo.

Ukutyeba kwenzeka ngenxa yokuba uxinzelelo ngesiqhelo lukhokelela kwimveliso ephezulu ye-cortisol, eyihomoni inoxanduva lokulawula uxinzelelo, ukugcina iswekile yegazi kunye noxinzelelo lwegazi luzinzile kwaye lunegalelo ekusebenzeni kakuhle kwamajoni omzimba. Funda ngezinye izinto ezibangela ukutyeba ngokukhawuleza.

Ke, ukugqithisa kwe-cortisol kwandisa ukufumba kwamafutha emzimbeni, ngakumbi esiswini, ukongeza ekwenzeni amajoni omzimba abe buthathaka, ekonyusa ukukhula kosulelo.

Yintoni enokubonisa uxinzelelo okanye uxinzelelo

Uxinzelelo kunye noxinzelelo zibonakaliswa ziimpawu ezithile, ezinje:

• Intliziyo ekhawulezayo kunye nokuphefumla;
• Ukubila, ngakumbi ezandleni;
• Iinyikima kunye nesiyezi;
• Umlomo owomileyo;
• Ilizwi elitshonileyo kunye nemvakalelo yesigaqa emqaleni;
• Ukuluma iinzipho zakho;
• Ukuhlala urhalela ukuchama kunye neentlungu esiswini.

Nangona kunjalo, xa ezi mpawu ziqhelekileyo, kunokubakho ezinye, ezinje:

• Utshintsho kubuthongo, njengokulala kancinci okanye kakhulu xa udiniwe;
• Ubuhlungu bemisipha;
• Utshintsho kulusu, ngakumbi amaqhakuva;
• Uxinzelelo oluphezulu;
• Utshintsho kumdla wokutya, kunye nokonyuka okanye ukulahleka komnqweno wokutya;
• Kunzima ukugxila kunye nokulibala rhoqo.

Uninzi lwabantu luye lwasokola kwiimeko zoxinzelelo esikolweni, kusapho okanye emsebenzini, nangona kunjalo, iimeko ezincinci ezinje ngokulahlekelwa zizinto okanye ukuba kwindawo yokuxinana kwezithuthi zizinto eziqhelekileyo ezibangela uxinzelelo. Jonga umahluko kwiimpawu phakathi koxinzelelo lomzimba kunye neemvakalelo.

Ngaba uxinzelelo kunye noxinzelelo zithetha okufanayo?

Uxinzelelo kunye noxinzelelo ngamagama asetyenziselwa ukuthetha into enye, nangona kunjalo, uxinzelelo lunxulunyaniswa nayo nayiphi na imeko okanye ingcinga ebangela unxunguphalo kunye novalo, oluphela ngokuzenzekelayo.

Ukuxhalaba, kwelinye icala, kunxulumene noloyiko olungenangqondo, ukubandezeleka, uxinzelelo olugqithisileyo, uxinzelelo kunye nokungonwabi okukhulu ngaphakathi ngenxa yemvakalelo yengozi kunye nokungaqiniseki okuxhaphake kakhulu kwizigulo zengqondo, ezinje ngoxinzelelo. Funda ukuqaphela imeko yoxinzelelo.

Ke, uxinzelelo, kwimeko ezininzi, yimvakalelo yokuphulukana nolawulo lwemeko kwaye ihlala inegalelo kwintsebenzo engcono kuba inokubakhuthaza. Nangona kunjalo, xa le mpendulo ibaxiwe, ihlala iintsuku ezininzi okanye iinyanga, inokuba yingozi empilweni.

Kwenzeka ntoni ukuba awulawuli uxinzelelo lwakho?

Uxinzelelo kufuneka lulawulwe ukuthintela ukukhula kwezifo ezinje:

• Isifo esibuhlungu sesisu, ebonakala ngamathumbu angalawulwayo;
• Isifo seMetabolic syndrome, ekhokelela ekufumaneni ubunzima, isifo seswekile kunye noxinzelelo lwegazi;
• Isilonda esiswini;
• Ukulahleka kweenwele kwaye iinzipho ezaphukileyo.

Ukongeza, umngcipheko wokuba nesifo esosulelayo, njengomkhuhlane okanye iherpes, mkhulu kuba amajoni omzimba athathaka.

Ulawula njani uxinzelelo noxinzelelo ngokufanelekileyo

Ukulawula iimpawu ezibangela uxinzelelo kunye noxinzelelo kubalulekile ukuba uhlale engqondweni ngeengcinga ezintle kwaye uphefumle ngokuchanekileyo, uthathe umphefumlo onzulu kwaye uwuyeke kancinci.

Ezinye iindlela ezinokukunceda ukusela i-chamomile okanye iti ye-valerian, okanye ukusela i-orenji kunye nejusi yeziqhamo ezinomdla ezikunceda uphumle. Funda ngakumbi iingcebiso ezinokukunceda ukulawula uxinzelelo.

Unyango loxinzelelo kunye noxinzelelo

Xa unyanga ngamayeza endalo okanye iindlela zokuphumla, kuyacetyiswa ukuba umntu lowo aye kugqirha wezengqondo okanye ugqirha wezifo zengqondo ukuze unobangela woxinzelelo kunye noxinzelelo lubonakale kwaye, ke, unyango lunokwenziwa ngokwesizathu.

Ukongeza, kwezinye iimeko, ugqirha wezifo zengqondo unokucebisa ukuba kusetyenziswe amanye amayeza, anje ngeAlprazolam okanye iDiazepam, umzekelo. Bona amanye amayeza oxinzelelo.

Jonga ividiyo ukuze ufumane konke ukutya okunokukunceda ukuba ususe uxinzelelo: