Kwihlabathi lanamhlanje elikhawulezayo, uxinezeleko yinxalenye engenakuphepheka kubomi bethu bemihla ngemihla. Nokuba luxinzelelo lomsebenzi, uxanduva losapho okanye amaxhala emali, uxinzelelo lunokuchaphazela impilo yethu yomzimba nengqondo. Ngokutsho kwe-American Institute of Stress, i-77% yabantu baseMerika bafumana iimpawu zomzimba ezibangelwa uxinzelelo, kwaye i-73% ifumana iimpawu zengqondo. Enye indlela edumileyo yokujongana noxinzelelo kukusebenzisa aStreyi. Kodwa ngaba ukucudisa ibhola yoxinzelelo ngokwenene kwehlisa uxinzelelo lwegazi?
Ukuqonda iingenelo ezinokubakho zokusebenzisa ibhola yoxinzelelo ukunciphisa uxinzelelo lwegazi, kubalulekile ukuba uqale uphonononge iziphumo zoxinzelelo emzimbeni. Xa sifumana uxinzelelo, imizimba yethu iya kwimodi "yokulwa okanye yokubhabha", ebangela ukukhululwa kwehomoni zoxinzelelo ezifana ne-adrenaline kunye ne-cortisol. Ezi hormone zibangela ukuba intliziyo ibethe ngokukhawuleza, uxinzelelo lwegazi lunyuke, kwaye izihlunu ziqine. Ngokuhamba kwexesha, uxinzelelo olungapheliyo lunokubangela uxinzelelo lwegazi oluphezulu, isifo senhliziyo kunye nezinye iingxaki ezinzulu zempilo.
Ke, iibhola zoxinzelelo zidlala phi? Ibhola loxinzelelo yibhola encinci, ebanjwe ngesandla ezaliswe yinto enokunyanyiswa njengejeli okanye i-foam. Xa icinezelwe, inika ukuxhathisa kwaye inceda ukukhulula uxinzelelo lwemisipha. Abantu abaninzi bafumanisa ukuba ukucinezela ibhola yoxinzelelo kubanceda baphumle kwaye bakhulule uxinzelelo lwe-pent-up kunye nexhala. Kodwa ngaba isenzo esilula sokucudisa ibhola yoxinzelelo ngenene siyaluthoba uxinzelelo lwegazi?
Nangona uphando lwezenzululwazi ngokuthe ngqo kwimiphumo yeebhola zoxinzelelo kwixinzelelo lwegazi lulinganiselwe, kukho ubungqina bokuba imisebenzi yokunciphisa uxinzelelo efana nokuphefumla okunzulu, ukucamngca, kunye nokuphumla kwemisipha okuqhubekayo kunokuba nefuthe elihle kuxinzelelo lwegazi. Le misebenzi kucingelwa ukuba isebenze ngokuvula impendulo yokuphumla komzimba, echasene nempendulo yoxinzelelo kwaye inceda ukuthoba uxinzelelo lwegazi.
Ngokufanayo, isenzo sokucinezela ibhola yoxinzelelo sinokuba nefuthe elifanayo kumzimba. Xa sicinezela ibhola yoxinzelelo, inokunceda ukukhulula uxinzelelo lwemisipha kunye nokukhuthaza ukuphumla. Oku, kunokunceda ukunciphisa uxinzelelo lwegazi ngokunciphisa iimpawu zomzimba ezibangelwa luxinzelelo. Ukongezelela, ezinye iingcali zikholelwa ukuba ukuphindaphinda kunye nokukhulula izindululo ezibandakanyekayo ekusebenziseni ibhola yoxinzelelo kunokucamngca kwaye kuthomalalise, kunceda ukuzola ingqondo kunye ne-bodUkongezelela, ukusebenzisa ibhola yoxinzelelo kunokuphazamisa iingcamango ezixinzelelekileyo, ukuvumela umntu ukuba agxininise ngoku. mzuzu kwaye bazikhulule kumaxhala. Lo mkhuba wokucinga ubonakaliswe ukuba unempembelelo enhle kwixinzelelo lwegazi kunye namanqanaba oxinzelelo jikelele.
Kubalulekile ukuba uqaphele ukuba ngelixa ukusebenzisa ibhola yoxinzelelo kunokunciphisa ixesha loxinzelelo kwaye uncede uxinzelelo lwegazi oluphantsi kwixesha elifutshane, akusiyo indawo yokujongana nezizathu ezibangela uxinzelelo olungapheliyo. Ukulawula ngokufanelekileyo uxinzelelo lwegazi kunye nempilo yonke, kubalulekile ukuthatha indlela epheleleyo, kubandakanywa umthambo rhoqo, ukutya okunempilo, ukulala ngokwaneleyo, kunye nemisebenzi yokunciphisa uxinzelelo olufana neyoga okanye i-tai chi.
Ukuqukumbela, ngelixa kungabikho ubungqina obucacileyo besayensi bokuthi ukucinezela ibhola yoxinzelelo kunokunciphisa uxinzelelo lwegazi, kukho isizathu sokukholelwa ukuba kunokuba nefuthe elihle kumanqanaba oxinzelelo kunye nempilo yonke. Isenzo sokusebenzisa ibhola yoxinzelelo sinokunceda ukukhulula uxinzelelo lwe-muscle, ukukhuthaza ukuphumla, kunye nokusebenza njengengqondo. Ke ngoko, inokubonelela ngesiqabu kwiimpawu zomzimba zoxinzelelo, kubandakanya uxinzelelo lwegazi oluphezulu. Nangona kunjalo, ukuze kuphunyezwe uphuculo oluhlala luhleli kuxinzelelo lwegazi kunye nempilo yonke, kubalulekile ukufumana indlela ebanzi yokulawula uxinzelelo. Ngoko kwixesha elizayo uziva unoxinzelelo, zama ukubamba ibhola yoxinzelelo kwaye ubone ukuba iyakunceda na ukufumana umzuzu wokuzola phakathi kwesiphithiphithi.
Ixesha lokuposa: Jan-18-2024