Ingabe uvivinya umzimba ngokweqile?

Ochwepheshe bezempilo batusa ukuvivinya umzimba ngokulingene ngamandla ezinsukwini eziningi zeviki. Ngakho-ke, ungamangala ukuthola ukuthi ungavocavoca umzimba ngokweqile. Uma uzivocavoca umzimba kaningi futhi uthola ukuthi uvame ukukhathala, noma ukusebenza kwakho kuhlupheke, kungaba yisikhathi sokuhlehla kancane.

Funda izimpawu zokuthi kungenzeka ukuthi usebenzise kakhulu. Thola ukuthi ungawugcina kanjani umkhawulo wakho wokuncintisana ngaphandle kokuweqisa.

Ukuze uqine futhi usheshe, udinga ukuphusha umzimba wakho. Kepha futhi udinga ukuphumula.

Ukuphumula kuyingxenye ebalulekile yokuqeqeshwa. Ivumela umzimba wakho ukuthi ululame ngokuzivocavoca kwakho okulandelayo. Uma ungaphumuli ngokwanele, kungaholela ekusebenzeni kabi nasezinkinga zempilo.

Ukuphusha ngamandla isikhathi eside kungahle kuvele emuva. Nazi ezinye izimpawu zokuvivinya umzimba ngokweqile:

• Ukungakwazi ukwenza ezingeni elifanayo
• Ukufuna izikhathi ezinde zokuphumula
• Ukuzizwa ngikhathele
• Ukudangala
• Ukuba nokushintshashintsha kwemizwa noma ukucasuka
• Unenkinga yokulala
• Ukuzwa imisipha ebuhlungu noma izitho ezisindayo
• Ukuthola ukulimala ngokweqile
• Ukulahlekelwa yisisusa
• Ukuthola imikhuhlane eminingi
• Ukwehlisa isisindo
• Ukuzwa ukukhathazeka

Uma ubulokhu uzivocavoca kakhulu futhi unezinye zalezi zimpawu, yehlisa ukuvivinya umzimba noma uphumule ngokuphelele isonto elilodwa noma amabili. Imvamisa, lokhu kuyikho kuphela okudingekayo ukuthola kabusha.

Uma usakhathele ngemuva kwesonto elilodwa noma amabili ephumule, bheka umhlinzeki wakho wezokunakekelwa kwempilo. Kungase kudingeke ukuthi uhlale uphumule noma ushayele emuva ukujima kwakho kwenyanga noma ngaphezulu. Umhlinzeki wakho angakusiza unqume ukuthi kuphephe kanjani ukuqala futhi ukuzivocavoca futhi nini.

Ungakugwema ukweqisa ngokweqile ngokulalela umzimba wakho nokuthola ukuphumula okwanele. Nazi ezinye izindlela zokuqinisekisa ukuthi awudluli:

• Yidla amakhalori anele izinga lakho lokuzivocavoca.
• Nciphisa ukusebenza kwakho ngaphambi komncintiswano.
• Phuza amanzi anele lapho uzivocavoca umzimba.
• Hlela ukuthola okungenani amahora ayisishiyagalombili okulala ubusuku ngabunye.
• Ungazivocavoci ekushiseni okukhulu noma emakhazeni.
• Nciphisa noma yeka ukuzivocavoca lapho ungazizwa kahle noma unengcindezi enkulu.
• Phumula okungenani amahora ayisithupha phakathi nezikhathi zokuvivinya umzimba. Thatha usuku oluphelele masonto onke.

Kwabanye abantu, ukuvivinya umzimba kungaba yimpoqo. Yilapho ukuzivocavoca umzimba kungeyona into okhetha ukuyenza, kepha kuyinto ozizwa sengathi kufanele uyenze. Nazi ezinye izimpawu okufanele uzibheke:

• Uzizwa unecala noma ukhathazekile uma ungazivocavoci umzimba.
• Uyaqhubeka nokuzivocavoca umzimba, noma ngabe ulimele noma ugula.
• Abangane, umndeni, noma umhlinzeki wakho bakhathazekile ngokuthi uzivocavoca kangakanani.
• Ukuzivocavoca akusemnandi.
• Weqa umsebenzi, isikole, noma imicimbi yomphakathi ukuze uvivinye umzimba.
• Uyeka ukuba nezikhathi (abesifazane).

Ukuzivocavoca okuphoqelekile kungahlotshaniswa nokuphazamiseka kokudla, njenge-anorexia ne-bulimia. Kungadala izinkinga ngenhliziyo yakho, amathambo, imisipha, nesistimu yezinzwa.

Shayela umhlinzeki wakho uma:

• Yiba nezimpawu zokweqa ngokweqile ngemuva kweviki elilodwa noma amabili ephumule
• Yiba nezimpawu zokuzivocavoca ngokweqile
• Zizwe ungalawuleki mayelana nokuthi uvivinya kangakanani umzimba
• Zizwe ungalawuleki mayelana nokuthi udla kangakanani

Umhlinzeki wakho angancoma ukuthi ubone umeluleki ophatha ukuzivocavoca okuphoqelela noma ukuphazamiseka kokudla. Umhlinzeki wakho noma umeluleki wakho angasebenzisa eyodwa noma ngaphezulu yalezi zindlela zokwelapha:

• Ukwelashwa kwengqondo-yokuziphatha (CBT)
• Imithi elwa nokudangala
• Amaqembu okusekela

I-American Council kuwebhusayithi yokuzivocavoca. Izimpawu eziyi-9 zokudlula ngaphezulu. www.acefitness.org/education-and-resource/lifestyle/blog/6466/9-signs-of-overtraining?pageID=634. Kufinyelelwe ngo-Okthoba 25, 2020.

UHoward TM, u-O'Connor FG. Ukweqisa. Ku: Madden CC, Putukian M, McCarty EC, Young CC, ama-eds. Imithi Yezemidlalo yeNetter. Okwesibili. IPhiladelphia, PA: Elsevier; 2018: isahluko 28.

UMeeusen R, uDuclos M, uFoster C, et al. Ukuvimbela, ukuxilonga, kanye nokwelashwa kwesifo i-overtraining syndrome: isitatimende esivumelana ngokuhlanganyela se-European College of Sport Science kanye ne-American College of Sports Medicine. Ukuzivocavoca kweMed Sci Sports. 2013; 45 (1): 186-205. I-PMID: 23247672 pubmed.ncbi.nlm.nih.gov/23247672/.

URothmier JD, uHarmon KG, u-O'Kane JW. Umuthi wezemidlalo. Ku: Rakel RE, Rakel DP, ama-eds. Incwadi Yezokwelapha Yomndeni. Umhlaka 9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 29.

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