Izindlela zokuphumula zokuxineka

Ukucindezeleka okungapheli kungaba kubi emzimbeni nasengqondweni yakho. Kungakubeka engcupheni yezinkinga zempilo ezifana nomfutho wegazi ophakeme, ubuhlungu besisu, ikhanda elibuhlungu, ukukhathazeka nokudangala. Sebenzisa amasu okuphumula kungakusiza uzizwe uzolile. Lezi zivivinyo zingakusiza futhi ukuthi ulawule ukucindezeleka futhi wehlise nemiphumela yokuxineka emzimbeni wakho.

Uma uzizwa unengcindezi, umzimba wakho uphendula ngokukhipha ama-hormone akhuphula umfutho wegazi futhi akhuphule izinga lokushaya kwenhliziyo yakho. Lokhu kubizwa ngempendulo yengcindezi.

Izindlela zokuphumula zingasiza umzimba wakho uphumule futhi wehlise umfutho wegazi nokushaya kwenhliziyo yakho. Lokhu kubizwa ngokuthi impendulo yokuphumula. Kukhona izivivinyo eziningi ongazama. Bona ukuthi iziphi ezikusebenzela kangcono.

Enye yezindlela ezilula zokuphumula ukuzijwayeza ukuphefumula okujulile. Ungenza ukuphefumula okujulile cishe noma yikuphi.

• Hlala uthule noma ulale phansi ubeke isandla esisodwa esiswini sakho. Beka esinye isandla sakho enhliziyweni yakho.
• Adonse umoya kancane uze uzwe isisu sikhuphuka.
• Bamba umoya wakho okwesikhashana.
• Khipha kancane, uzwe ukuwa kwesisu sakho.

Kukhona nezinye izinhlobo eziningi zamasu okuphefumula ongazifunda. Ezimweni eziningi, awudingi ukufundiswa okuningi ukuze uzenzele wedwa.

Ukuzindla kuhilela ukugxilisa ukunaka kwakho ukukusiza uzizwe ukhululekile ngokwengeziwe. Ukuzijayeza ukuzindla kungakusiza usabele ngendlela ezolile emizweni nasemicabangweni yakho, kufaka phakathi leyo edala ukucindezeleka. Ukuzindla sekuphele izinkulungwane zeminyaka kwenziwa, futhi kunezitayela ezahlukahlukene ezahlukahlukene.

Izinhlobo eziningi zokuzindla ngokuvamile zifaka:

• Ukugxila. Ungahle ugxile ekuphefumuleni kwakho, entweni, noma kusethi yamagama.
• Kuthulekile. Ukuzindla okuningi kwenziwa endaweni ethule ukunciphisa iziphazamiso.
• Isimo somzimba. Iningi labantu licabanga ukuthi ukuzindla kwenziwa ngenkathi uhleli, kepha kungenziwa futhi ukulala phansi, ukuhamba noma ukuma.
• Isimo sengqondo esivulekile. Lokhu kusho ukuthi uhlala uvulekele imicabango engena engqondweni yakho ngesikhathi sokuzindla. Esikhundleni sokwahlulela le micabango, uyayekela ihambe ngokubuyisa ukunaka kwakho.
• Ukuphefumula okuphumuzekile. Ngesikhathi sokuzindla, uphefumula ngokunensa nangokuthula. Lokhu kukusiza nokuthi uphumule.

I-Biofeedback ikufundisa ukuthi ungalawula kanjani eminye imisebenzi yomzimba wakho, njengokushaya kwenhliziyo yakho noma imisipha ethile.

Esikhathini esivamile, umelaphi we-biofeedback unamathisela izinzwa ezindaweni ezahlukahlukene zomzimba wakho. Lezi zinzwa zikala izinga lokushisa kwesikhumba sakho, amagagasi obuchopho, ukuphefumula, kanye nokusebenza kwemisipha. Ungabona lokhu kufundwa kusiqaphi. Ngemuva kwalokho uzijwayeza ukuguqula imicabango yakho, indlela oziphatha ngayo, noma imizwa yakho ukusiza ukulawula izimpendulo zomzimba wakho. Ngokuhamba kwesikhathi, ungafunda ukuzishintsha ngaphandle kokusebenzisa i-monitor.

Le ngenye inqubo elula ongayenza cishe noma kuphi. Ukuqala ngezinzwane nezinyawo zakho, gxila ekuqiniseni imisipha yakho isikhashana bese uyidedela. Qhubeka nale nqubo, usebenze ngendlela yakho enyusa umzimba wakho, ugxile eqenjini elilodwa lezicubu ngasikhathi.

I-Yoga umkhuba wasendulo osuselwe kufilosofi yaseNdiya. Umkhuba we-yoga uhlanganisa ukuma noma ukunyakaza ngokuphefumula okugxile nokuzindla. Ukuma kwakwenzelwe ukwandisa amandla nokuguquguquka. Ukuma kusuka ekumeni okulula okulele phansi kuya ezimeni eziyinkimbinkimbi ezingadinga iminyaka yokusebenza. Ungaguqula ukuma okuningi kwe-yoga ngokuya ngekhono lakho.

Kunezindlela eziningi ezahlukahlukene ze-yoga ezisukela ekuphuzeni kuya ngamandla. Uma ucabanga ngokuqala i-yoga, funa uthisha ongakusiza ukuthi uzijwayeze ngokuphepha. Qiniseka ukuthi utshela uthisha wakho nganoma yikuphi ukulimala.

I-Tai chi yaqala ukwenziwa eChina yasendulo ukuzivikela. Namuhla, isetshenziswa ikakhulukazi ukwenza ngcono impilo. Luhlobo lokuzivocavoca olunomthelela ophansi, olunomusa oluphephile kubantu bayo yonke iminyaka.

Kunezitayela eziningi ze-tai chi, kepha zonke zibandakanya imigomo efanayo eyisisekelo:

• Ukuhamba okuhamba kancane nokukhululekile. Ukuhamba ku-tai chi kuhamba kancane, kepha umzimba wakho uhlala uhamba.
• Ukuma ngokucophelela. Ubamba ukuma okuthile ngenkathi uhambisa umzimba wakho.
• Ukuhlushwa. Uyakhuthazwa ukuthi ubeke eceleni imicabango ephazamisayo ngenkathi uzijwayeza.
• Ukuphefumula okugxile. Ngesikhathi se-tai chi, ukuphefumula kwakho kufanele kukhululeke futhi kujule.

Uma unentshisekelo ku-tai chi yokuthola ukukhululeka kwengcindezi, ungahle uthande ukuqala ngesigaba. Kubantu abaningi, kuyindlela elula yokufunda iminyakazo efanele. Ungathola futhi izincwadi namavidiyo mayelana ne-tai chi.

Ungafunda kabanzi nganoma iyiphi yalezi zindlela ngokusebenzisa amakilasi endawo, izincwadi, amavidiyo, noma i-inthanethi.

Amasu okuphendula okuphumuza; Ukuzivocavoca umzimba

UMinichiello VJ. Amasu okuphumula. Ku: Rakel D, ed. Imithi Ehlanganisayo. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2018: isahluko 94.

I-National Center for Complementary and Integrative Health iwebhusayithi. Izinto ezi-5 okufanele uzazi ngamasu okuphumula kwengcindezi. nccih.nih.gov/health/tips/stress. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

I-National Center for Complementary and Integrative Health iwebhusayithi. Ukuzindla: ekujuleni. nccih.nih.gov/health/meditation-in-depth. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

I-National Center for Complementary and Integrative Health iwebhusayithi. Amasu okuphumula ezempilo. nccih.nih.gov/health/stress/relaxation.htm. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

Isikhungo Sikazwelonke Sokuqedela kanye nokuhlanganisa Iwebhusayithi yezeMpilo. I-Tai Chi ne-Qi Gong: Ekujuleni. nccih.nih.gov/health/tai-chi-and-qi-gong-in-depth. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

Isikhungo Sikazwelonke Sokuqedela kanye nokuhlanganisa Iwebhusayithi yezeMpilo. IYoga: ngokujula. nccih.nih.gov/health/yoga/introduction.htm. Kubuyekezwe u-Okthoba 30, 2020. Kufinyelelwe ngo-Okthoba 30, 2020.

• Ukucindezeleka