Ngikhalelani Ngaphandle Kwesizathu? Izinto Ezi-5 Ezingabangela Iziphonso Zokukhala

-Delile

• Izizathu Ezi-5 Ezingenzeka Zokukwenza Ukhale
• 1. Amahomoni
• 2. Ukucindezeleka
• 3. Ukucindezeleka okukhulu
• 4. Ukukhathazeka
• 5. Ukukhathala
• Buyekeza kwe-

Leso siqephu esithinta inhliziyo se I-Queer Eye, umdanso wokuqala emshadweni, noma lowo mkhakha wezentengiselwano odabukisa inhliziyo — wena yazi Iyona yodwa. Lezi zonke izizathu ezizwakalayo zokukhala. Kodwa uma uke wahlala nje esiminyaminya ulinde isibani ukuthi sibe luhlaza futhi kungazelelwe waqala ukukhala, lokho kungase kukumangaze. Wake wazibuza ukuthi "kungani ngikhala ngaphandle kwesizathu?" (noma yini ngempela ezwa ngathi asikho isizathu).

Iziphonso zokukhala njalo zingaba yizinyembezi ezizenzakalelayo, eziphuma ngaphandle (kwesinye isikhathi ezicasulayo) ezivame ukuhlasela lapho uqhubeka nempilo yakho. Kodwa-ke kungenzeka bakushiye udidekile, uzibuze ukuthi "kungani ngizizwa ngikhala?" noma "kungani ngikhalela ~ empeleni, njengamanje?"

Okokuqala, kungenzeka ukuthi awukhulelwe, futhi cha, akukho lutho olungalungile kuwe.

"Ukukhala kungaba nomthelela ongokoqobo, kodwa futhi kukhombisa ukuthi wakhiwe yimizwa eminingi ongayazi oyicubungulayo," kuchaza uYvonne Thomas, Ph.D., isazi sokusebenza kwengqondo esiseLos Angeles esigxile kwezobudlelwano kanye ugqhozu lwakho.

Uma uzithola usesipelini sokukhala ngaphandle kwesizathu esivamile kaningi, lolu hlu lungakusiza unqume isizathu esingaba khona sezempilo ngemuva kwaso. Yazi nje ukuthi lolu akulona uhlu oluphelele nganoma iyiphi indlela, futhi ukufuna usizo kothandekayo, othembekile, owelapha, noma udokotela kuyakhuthazwa ukuthi ubhekane nezimbangela zakho, imizwa, noma izingqinamba ezikhona. (Okwengeziwe: Izinto Eziyi-19 Eziyinqaba Ezingakwenza Ukhale)

Izizathu Ezi-5 Ezingenzeka Zokukwenza Ukhale

1. Amahomoni

Izinsuku eziholela esikhathini sakho zingabangela i-rollercoaster yemizwa. Njengoba amazinga e-estrogen ne-progesterone ehla enyuka, amakhemikhali obuchopho anomthwalo wemizwa ayathinteka, futhi lokho kungadala ukucasuka, imood, ne-yep, ukukhala. Uma usuvele ucindezelekile noma ukhathazekile, i-PMS ingakhulisa leyo mizwa futhi yenze iziqephu zakho zokukhala zibe zimbi nakakhulu, kusho uThomas. Ungayilinda — izimpawu ze-PMS ziyacaca lapho umjikelezo wakho uqhubeka — noma uma ukukhala kunciphisa izinga lempilo yakho, cela udokotela wakho ukuthi akuhlolele isifo sangaphambi kokuya esikhathini, uhlobo olubi kakhulu lwe-PMS oluthinta cishe i-5 amaphesenti abesifazane abangaphambi kokuya esikhathini, ngokusho kweHhovisi Lomnyango Wezempilo kanye Nezinkonzo Zabantu wase-US Ngezempilo Yabesifazane.

Ukulala ngokwanele, ukuthatha kalula utshwala ne-caffeine, nokuhlanganisa ukuzinakekela okuningi kungasiza ekwenzeni i-PMS ibekezeleleke ukuze ungabi nokuningi, "kungani ngizizwa ngikhala ?!" izikhathi. Futhi kufanele uqaphele: Akunandaba ukuthi yisiphi isikhathi senyanga, ukuba namahomoni abesifazane kusho ukuthi kungenzeka ukuthi ubhekane neziphonso zokukhala, isikhathi. I-Testosterone (i-hormone evame ukutholakala emazingeni aphezulu kwabesilisa) ivame ukudambisa izinyembezi, kuyilapho i-prolactin (ngokuvamile etholakala kakhulu kwabesifazane) ingazibangela.

2. Ukucindezeleka

Iziphonso zokukhala ezibangelwa ukudabuka—uhlobo olungenangqondo, akunjalo? Nokho, lapho imizwa edabukisayo ihlala amasonto noma izinyanga, lokho kungase kubonise uhlobo olujulile lokuphelelwa ithemba olubonakala ngokucindezeleka okungokomtholampilo. Ukucindezeleka kuvame ukuza nezinye izimpawu eziningi njengokukhathala okukhulu, ukungajabuli ngezinto obukade uzithanda, futhi ngezinye izikhathi izinhlungu zomzimba.

"Abesifazane abaningi babonisa ukucindezeleka njengokukhungatheka, intukuthelo, noma ukucasuka," kusho uThomas. "Ngayinye yale mizwa ingaholela ekukhaleni, ngakho-ke uma uhlangabezana nayo, bheka udokotela wakho ukuze ahlolwe ukucindezeleka, noma ngabe awuzizwa udangele."

3. Ukucindezeleka okukhulu

Kulungile, sonke siyakhathazeka (futhi u-2020 bekungekho ukuhamba epaki), kepha uma ungabhekene nalezi zingcindezi zomsebenzi nezempilo, futhi esikhundleni salokho, ushanela ngamandla ngaphansi kombhoxo, akumangazi ukuthi uzuma ngokuzumayo zigeleza izinyembezi, kusho uThomas. “Beka isikhathi esithile futhi uzibuze ngempela ukuthi yini engase ikucindezele kakhulu, futhi wenze uhlelo lokubhekana nayo ngqo,” kusho uThomas. Nakuba ukucindezelwa ngokwakho kungesona isimo sezempilo esisemthethweni, kungaba yimpendulo yokuthi kungani ukhala. Ukucindezeleka ngokweqile kungenza izimpawu zomzimba zibe zimbi kakhulu noma zize zizibangele kwasekuqaleni; konke kusuka ekucindezelekeni kokugaya kuya esifo senhliziyo.

Zinike umusa othile uma kungakho ukhalela—ukwenza kanjalo ucindezelekile empeleni kungaba into *enhle*. Ucwaningo olushicilelwe kujenali Imizwa uthole ukuthi ukukhala ngenkathi ucindezelekile kungaba yindlela yokuzithokozisa, kukusize wehlise umoya futhi ulawule izinga lokushaya kwenhliziyo yakho. (Okuhlobene: Into Eyodwa Ongayenza Ukuze Ube Nomusa Kuwe Manje)

4. Ukukhathazeka

Zithole usesimweni sokwethuka isikhathi esiningi, ngenhliziyo yokujaha, izimvemvane esiswini sakho, nokuzethemba ngokweqile okunqinda ukubamba kwakho iqhaza empilweni yansuku zonke? Lokhu kungaba yisizathu sokukhala kwakho. UThomas uthi: “Izinkinga zokukhathazeka azivamile kubantu besifazane, futhi yonke imizwa ebabangelayo ingahle iqhume izinyembezi, noma ngabe awuzizwa uthukile. Imithi kanye / noma ukwelashwa kwengqondo kungasiza, ngakho-ke kuyakhokha ukucela usizo kudokotela wakho uma ucabanga ukuthi izikhala zakho zokukhala zingaxhunyaniswa nesifo sokukhathazeka esiyimbangela. (Okuhlobene: Kwenzekani Lapho Ngizama i-CBD Ngokukhathazeka Kwami)

5. Ukukhathala

Izingane ezisanda kuzalwa ziyakhala lapho zilele, ngakho-ke kunengqondo ukuthi abantu abakhule ngokugcwele bangenza okufanayo ngezinye izikhathi. Izikhala zokukhala, ukucasuka, nokudabuka konke kuxhunyaniswe nokuncishwa ubuthongo (ebangeni le-4- kuye ku-5 lamahora-ebusuku) ocwaningweni olushicilelwe ephephabhukwini Lala. 

Futhi, ukukhathazeka nokucindezeleka kungakhuphula imizwa yokukhathala (lapho ubuchopho bakho noma imizwelo igcwele ngokweqile, akumangalisi), kodwa futhi ungavele ukhishwe ngobusuku noma obubili bokulala kancane.

Izidingo zokulala komuntu ngamunye ziyahlukahluka, kepha qala ngokushaya isikhathi sakho sokulala ngemizuzu eyi-15 ubusuku ngabunye uze ukwazi ukubeka isikhathi esanele amahora ayisikhombisa noma ayisishiyagalombili ebusuku, inani elinconywe yiNational Sleep Foundation nge-R & R eyanele Futhi uma ' Silwela ukulala, zama ukungeza lokhu kudla ukuze ulale kangcono kwi-pantry yakho.

Uma wena noma umuntu omaziyo edinga usizo, sicela ushayele inombolo ethi 1-800-273-8255 yeNational Suicide Prevention Lifeline noma uthumele umqhafazo ku-741741, noma uxoxe ku-inthanethi ku izintownl.

Buyekeza kwe-