Uxinezeleko yinxalenye engenakuphepheka yobomi. Nokuba ivela emsebenzini, kubudlelwane, okanye ukugaya nje imihla ngemihla, sonke sifumana uxinzelelo ngaxa lithile. Kwiminyaka yakutshanje, iibhola zoxinzelelo ziye zafumana ukuthandwa njengesixhobo sokunceda ukulawula uxinzelelo kunye noxinzelelo. Kodwa ngaba ziyasebenza ngokwenene? Makhe sijonge ngakumbi inzululwazi ngasemvaiibhola zoxinzelelonokuba banako na ukunceda ukuthomalalisa uxinzelelo.
Okokuqala, kubalulekile ukuqonda ukuba uxinzelelo luwuchaphazela njani umzimba. Xa sinoxinzelelo, imizimba yethu iya kwimo “yokulwa okanye yokubhabha”, ikhupha iihomoni ezifana neadrenaline kunye necortisol. Ezi hormone zinokuba nemiphumo emibi emininzi emizimbeni yethu, kuquka ukunyuka kwentliziyo, uxinzelelo lwegazi, kunye noxinzelelo lwemisipha. Ngokuhamba kwexesha, ukuxinezeleka okungapheliyo kunokukhokelela kwiingxaki ezahlukeneyo zempilo, kuquka ukuxhalaba, ukudandatheka, kunye nesifo senhliziyo.
Ke, iibhola zoxinzelelo zinceda njani ukusombulula le ngxaki? Ingcamango emva kweebhola zoxinzelelo kukuba zibonelela ngomzimba woxinzelelo kunye noxinzelelo. Ngokukhama okanye ukuxova ibhola yoxinzelelo, izihlunu ezandleni nasezihlahleni zakho ziyafinyela emva koko uphumle. Oku kunokunceda ukukhulula uxinzelelo olwakhiweyo kunye nokunciphisa ukunyanzeliswa kwemisipha jikelele, oku kunokunceda ukukhulula ezinye iimpawu zomzimba zoxinzelelo.
Kodwa inzululwazi ithini? Nangona uphando ngokukodwa malunga nokusebenza kweebhola zoxinzelelo lulinganiselwe, kukho ubungqina bokuba iintlobo ezifanayo zezandla zokuzivocavoca zinokunceda ukunciphisa uxinzelelo. Ngokomzekelo, uphando olupapashwe kwi-Journal of Psychiatric Research lufumene ukuba i-handgrip exercises idibene namazinga aphantsi e-cortisol, ihomoni yoxinzelelo. Olunye uphando oluvela kwiYunivesithi yaseWisconsin-Madison lufumene ukuba ukucudisa ibhola yoxinzelelo kusebenze iindawo ezithile zengqondo ezinxulumene nokulawulwa kweemvakalelo, ezinokunciphisa iimvakalelo zokuxhalaba.
Ukongeza kwiinzuzo zomzimba zokusebenzisa ibhola yoxinzelelo, kunokubakho inzuzo yengqondo. Isenzo sokucinezela ibhola yoxinzelelo sinokusebenza njengendlela yokucamngca okanye ukucamngca, ukunceda ukuguqula ugxininiso lwakho kude nento ebangela uxinzelelo kunye nomzuzu wangoku. Oku kuluncedo ngakumbi kwabo banengxaki yokucinga okanye ukuxhalaba.
Ewe, kubalulekile ukuqaphela ukuba iibhola zoxinzelelo azikho i-panacea yoxinzelelo kunye nexhala. Nangona zisenokunika isiqabu sokwexeshana, zisisixhobo nje esinye kwibhokisi enkulu yezixhobo zokulawula uxinzelelo. Kukwabalulekile ukujongana noonobangela boxinzelelo kwaye ufune uncedo lweengcali ukuba kuba nzima ukumelana noxinzelelo. Oko kuthethwa, ukubandakanya iibhola zoxinzelelo kwindlela yakho yokulawula uxinzelelo kunokuba luncedo.
Xa ukhetha ibhola yoxinzelelo, qwalasela inqanaba lokuchasa oziva ukhululekile ngalo. Abanye abantu banokukhetha ibhola ethambileyo, ethambileyo yoxinzelelo, ngelixa abanye benokukhetha i-firmer, ukhetho oluxhathisayo. Ungaphinda ufune ukuqwalasela ubungakanani kunye nokumila kwebhola yoxinzelelo, kunye nazo naziphi na iimpawu ezongezelelweyo, ezifana nomphezulu we-textured okanye ukhetho lwe-aromatherapy.
Ekugqibeleni, ukusebenza kweebhola zoxinzelelo kuyahluka kumntu nomntu. Abanye abantu banokusifumana sisixhobo esiluncedo sokulawula uxinzelelo, ngelixa abanye besenokungavuni inqanaba elifanayo leenzuzo. Kufanelekile ukunika i-stress ball uzame ukubona ukuba iyasebenza na kuwe, kodwa ungadangali ukuba ayinaso isiphumo oyifunayo. Zininzi ezinye iindlela zokulawula uxinzelelo, kwaye kungathatha uvavanyo kunye nempazamo ukufumana oko kusebenza ngcono kuwe.
Isishwankathelo, isayensi emva kweebhola zoxinzelelo ibonisa ukuba banokuba neenzuzo ezithile zokulawula uxinzelelo kunye noxinzelelo. Ngelixa uphando oluninzi lufuneka ukuze kuqondwe ngokupheleleyo ukusebenza kwabo, kukho ubungqina bokuba banokubonelela ngesiqabu ngokwasemzimbeni nangokwengqondo. Ukuba ujonge isixhobo esilula, esiphathekayo, kunye nesifikelelekayo sokunceda ukulawula uxinzelelo, ibhola yoxinzelelo inokufanele uzame. Gcina ukhumbule ukuba oku akusona isisombululo sokuzimela kwaye kubalulekile ukubandakanya iindlela ezahlukeneyo zokulawula uxinzelelo kwimpilo yakho yemihla ngemihla.
Ixesha lokuposa: Feb-01-2024