Unyango lokuxhalaba: Unyango, unyango kunye nokukhetha kwendalo

Umxholo

• 1. Unyango ngengqondo
• 2. Unyango lweziyobisi
• 3. Unyango lwendalo

Unyango loxinzelelo lwenziwa ngokobunzulu beempawu kunye neemfuno zomntu ngamnye, ikakhulu kubandakanya unyango lwengqondo kunye nokusetyenziswa kwamayeza, anje ngee-anti-depressants okanye i-anxiolytics, ezimiselwe ngugqirha, ezisebenza kwinqanaba lobuchopho ukunciphisa iimpawu zoxinzelelo .

Ukongeza, kuyacetyiswa ukuba umntu ancedise unyango ngamanyathelo endalo, xa esenza imisebenzi enje ngokuzivocavoca umzimba, ukucamngca, ukudanisa, iyoga okanye i-tai chi, umzekelo, njengoko zizicwangciso ezinceda ukunciphisa amanqanaba oxinzelelo, ukwandisa umzimba wolwazi kunye nemvakalelo yokuphumla, ukongeza ekubeni negalelo kubomi obunempilo.

Nanini na xa kukho iimpawu zoxinzelelo, njengokucaphuka, uloyiko olungachazwanga, ukuqaqanjelwa sisisu okanye ukungabikho koxinzelelo, kuyacetyiswa ukuba ubonisane nogqirha ukuze uqinisekise unobangela kwaye uqalise ngonyango, njengoko esi sifo sinokubangela iziphumo ezibi ezininzi njengamathuba amakhulu okuphuhla komzimba , izifo zengqondo okanye izifo zentliziyo, umzekelo. Funda ukuba ungaluchonga njani unxunguphalo.

1. Unyango ngengqondo

Unyango ngengqondo kunye nonyango lokuziphatha, ekhokelwa ngugqirha wezengqondo, ziindlela ezibalulekileyo zokunyanga uxinzelelo. Rhoqo, ngakumbi kwimeko ezinobulali okanye zakuqala, kuphela ezi zicwangciso zinokwanela ukulawula nokukhusela iimpawu, ngaphandle kwesidingo sonyango.

Ungenelelo lwepsychotherapy luluncedo kuba luvuselela ukuchongwa kunye nokusonjululwa kweengcinga ezigqwethekileyo, ukukhuthaza ulwazi lwakho kunye nokunciphisa ukungqubana kweemvakalelo. Ukunyanga ngokuziphatha, kwelinye icala, kunegalelo kwimisebenzi ebalulekileyo kunye nokuzilolonga ukulawula uxinzelelo kunye neengxaki ezinyanzelekileyo.

2. Unyango lweziyobisi

Olona nyango lucetyiswayo lokunyanga uxinzelelo lubandakanya:

• Ukudakumba, ezinje ngeSertraline, Escitalopram, Paroxetine okanye iVenlafaxine: ngamachiza okhetho lokuqala kunyango lwexhala, njengoko zisebenza ekulawuleni iimpawu ngokunceda ukubuyisela ubuchwephesha bengqondo obukhuthaza imood kunye nentlalontle;
• Anxiolytics, ezinje ngeDiazepam, iClonazepam, iLorazepam: nangona ziluncedo olusebenzayo lokuthomalalisa, akufuneki zisetyenziswe njengokhetho lokuqala, njengoko zibangela umngcipheko wokuxhomekeka kunye neziphumo ebezingalindelekanga ezinje ngokozela nokuwa;
• Ibhlokhi yeBeta, ezinje ngeAtenolol, Pindolol, Propranolol: la machiza asetyenziselwa ukulawula uxinzelelo lwegazi kunye nokubetha kwentliziyo kwaye, nangona zihlala zisetyenziswa, azisebenzi kakuhle ekunyangeni uxinzelelo. Nangona kunjalo, banokucetyiswa kwiziqendu ezithile, njengendlela yokunciphisa iimpawu ezinxulumene noxinzelelo, njengokungcangcazela okuthintela umsebenzi othile.

Ukusetyenziswa kwala machiza kufuneka ingcebiso engqongqo yezonyango, kuba kubalulekile ukubeka esweni iziphumo, kufuneka uhlengahlengise idosi kunye neempendulo zecala. Funda ngakumbi malunga nokukhetha amayeza ukunyanga uxinzelelo.

3. Unyango lwendalo

Ukulawula unxunguphalo zininzi iindlela zendalo, ezisetyenziselwa ukuxhasa unyango, olunokuthi ngaphandle kokubaluleke kakhulu ukunciphisa iimpawu kunye nokunciphisa isidingo samayeza.

Olunye ukhetho olusebenzayo lubandakanya ukuzivocavoca umzimba, njengokuhamba, ukuqubha nokudanisa, iyoga, iiPilates, tai chi, njengoko zibonelela ngokuphumla kunye nokuba sempilweni. Ukongeza, kuyacetyiswa ukuba kutyalwe kwimisebenzi yolonwabo kunye iindlela zokuzonwabisa, njengokufunda, ukupeyinta, ukudlala isixhobo okanye ukumamela umculo, umzekelo, njengoko zinceda ukunciphisa uxinzelelo kunye nexhala. Funda ngakumbi ngamanyathelo okulwa nexhala.

Ukongeza, kukwakhona ukubakho kokusebenzisa amayeza endalo ngokuthomalalisa inyathelo, elinegalelo ekunciphiseni uxinzelelo. Bona eminye imizekelo kule vidiyo ilandelayo: