Ukushaya Ukucindezeleka Ngokwemvelo

-Delile

• Ukuzivocavoca ukukupompa phezulu
• Ukuthola izindlela zokuphumula
• Cabanga ngokuzindla
• Kubumba umzimba nengqondo nge-yoga
• Izithombe eziqondiswayo nokwelashwa komculo
• I-wort yaseSt. John: Isixazululo samakhambi esingaba khona
• Into ye-SAM-e
• I-5-HTP ne-serotonin
• I-kava eshisayo

Amakhambi emvelo avela ngaphakathi nangaphandle

Ukwelapha ukudangala akudingeki ukuthi kuchaze ukwelulekwa amahora noma izinsuku ezibhebhezelwa ngamaphilisi. Lezo zindlela zingasebenza, kepha ungakhetha izindlela zemvelo zokuthuthukisa imizwa yakho.

Ukuzivocavoca umzimba, izindlela zokwelapha zomzimba, nezithasiselo zamakhambi kungaba namandla okuthinta umbono wakho futhi kuguqule namakhemikhali obuchopho bakho. Eziningi zalezi zindlela zokwelashwa ziphephile, kodwa akubonakali ngaso sonke isikhathi ukuthi ziyasebenza.

Ukuzivocavoca ukukupompa phezulu

Ukuvivinya umzimba njalo kungahle kungabi yinto yokuqala udokotela wakho akubekayo lapho bekuxilonga ukuthi unokudangala. Kodwa-ke, mhlawumbe kufanele kube yingxenye yokwelashwa kwakho.

Ucwaningo lweDuke University lwathola ukuthi imizuzu engama-30 yokuzivocavoca umzimba ngokulinganisela kathathu ngesonto yayisebenza ngempumelelo ekunciphiseni izimpawu zokudangala esikhathini esifushane njengemithi elwa nokudangala.

Ucwaningo luphinde lwathola ukuthi ukucindezeleka bekungemancane amathuba okuthi kubuyele kubantu abaqhubeka nokuzivocavoca ngemuva kwesivivinyo sokuqala.

Ukuthola izindlela zokuphumula

Ukudangala kungakwenza uzizwe unqamukile ezintweni ozithandayo. Futhi kungadala ukukhathala nezinkinga zokulala. Ukuphumula kungaba nethonya elihle emoyeni wakho.

Amasu okuphumula afaka:

• ukuphumula kwemisipha okuqhubekayo
• isithombe sokuphumula
• ukuqeqeshwa kwe-autogenic

Abaphenyi ezivivinyweni ezibuyekeziwe eziyi-15 ezazigxile kuzindlela zokuphumula. Bathole ukuthi amasu okuphumula awasebenzi kahle njengokwelashwa kwengqondo, kepha asebenza kangcono kunokungabikho ukwelashwa ekwehliseni izimpawu.

Cabanga ngokuzindla

Ukuzindla kuyindlela yokuphumula ehlose ukusula ingqondo yakho ngokugxila ekuphefumuleni, ezwini, noma kwimantra. Abanye basikisela ukuthi ukuzindla nsuku zonke kungasiza ekunciphiseni ukucindezeleka, ukukhathazeka nezimpawu zokucindezeleka.

Imikhuba yokucabanga, kufaka phakathi ukuzindla, qeqesha abantu ukuthi babheke ukunaka okwamanje. Lokhu kusiza ukuhlakulela isimo sengqondo sokuvuleleka nokwamukelwa, okungaba nemiphumela yokulwa nokucindezelwa.

Kubumba umzimba nengqondo nge-yoga

I-Yoga ukuzivocavoca umzimba. Umkhuba we-yoga uhamba uchungechunge lwezimo ezisiza ukuthuthukisa ibhalansi, ukuguquguquka, amandla, nokugxila. Izimo kucatshangwa ukuthi:

• qondanisa umgogodla
• thuthukisa ukucaca kwengqondo
• uvuselele isimiso sezinzwa
• ukunciphisa ukucindezeleka
• ukugqugquzela ukuphumula nokuphila kahle ngokomzwelo

Yize kudingeka olunye ucwaningo, ezinye izifundo, kufaka phakathi izifundo ezenziwe yi-University of Westminster, zikhombisa ukuthi i-yoga ingaba lusizo ekuthuthukiseni izimpawu zokucindezeleka.

Izithombe eziqondiswayo nokwelashwa komculo

Izithombe eziqondiswayo kuyindlela yokuzindla lapho ubona khona umgomo ngemininingwane eminingi ngangokunokwenzeka. Le ndlela isebenzisa amandla okucabanga okuhle ukusiza ukuthola okuthile okuqondile, njengenjabulo.

Ukwelashwa komculo isetshenziselwe ukusiza ukuthuthukisa imizwa yabantu abacindezelekile. Kwesinye isikhathi kuhilela ukulalela umculo okhuthaza ukuphumula nokuba nethemba. Ngezinye izikhathi, kufaka ukucula njengendlela yokwelashwa.

Ucwaningo olulodwa lukhombisile ukuthi zombili lezi zinhlobo zokwelapha zingasiza ukwehlisa ukucindezeleka nokwenza ngcono imizwa.

I-wort yaseSt. John: Isixazululo samakhambi esingaba khona

Isibungu iSt iyindlela yokwelapha yamakhambi edumile yokudangala eYurophu. Odokotela baseMelika bahlukene kakhulu ngokusetshenziswa kwayo.

Ngokusho kweNational Center for Complementary and Alternative Medicine (NCCAM), iSt John's wort akubonakali iphumelela ekwelapheni ukucindezeleka okukhulu. Kepha kungazuzisa abantu abanamafomu amnene kuya kokulingene.

I-St. John's wort ingaba nokuxhumana okungathi sína nemithi, amakhambi, nezithasiselo. Ukuze uphephe, thintana nodokotela wakho njalo ngaphambi kokukuthatha.

Into ye-SAM-e

I-S-adenosyl-L-methionine (SAM-e) yikhemikhali elenzeka emzimbeni ngokwemvelo. Ibandakanyeka emisebenzini eminingi yomzimba, kufaka phakathi ukusebenza kobuchopho nesibindi. Olunye ucwaningo lukhombisa ukuthi i-SAM-e ingasiza ngezimpawu zokucindezeleka, kepha ucwaningo alunikeli ngobufakazi obugcwele, ngokusho kwe-NCCAM.

Amaphilisi e-SAM-e athengiswa njengesengezo sokudla. Kodwa-ke, abantu abanesifo sokuphazamiseka kwengqondo okuguquguqukayo noma ukucindezeleka kwe-manic akufanele bathathe i-SAM-e ngoba kungadala ukuguquguquka kwemizwelo kanye ne-mania.

I-5-HTP ne-serotonin

I-5-Hydroxytryptophan (5-HTP) kuyikhemikhali elenzeka ngokwemvelo. Isebenza ngokwandisa inani le-serotonin ebuchosheni. I-Serotonin kuhlotshaniswa nemizwa, ukulala, neminye imisebenzi.

Olunye ucwaningo lukhombisa ukuthi i-5-HTP ingasebenza ekwelapheni ukudangala, kepha ukuthatha i-5-HTP ngamanani aphezulu noma isikhathi eside kungaba yingozi. I-FDA ayihloli izithasiselo zokudla.

Esikhathini esedlule, ukungcola kudale ukuthi abanye abasebenzisi be-5-HTP bahlakulele isimo segazi esibulalayo kwesinye isikhathi. Izifundo eziningi zidinga ukwenziwa ukuthola ukuthi ngabe i-5-HTP ingasebenza yini ekwelapheni ukucindezeleka.

I-kava eshisayo

Kava kuyimpande evela esitshalweni se-kava esaziwa ngezinto zaso zokudambisa nokubulala izinzwa. Isetshenziswa kakhulu njengesithako kuma-teas okuphumula. Izindawo zeSouth Pacific, kufaka phakathi iHawaii, zisebenzise i-kava ukukhipha ukukhathazeka, ukuphakama kwemizwa, neminye imiphumela yokwehlisa umoya.

Eqinisweni, imiphumela yayo yokuphumula iye yafaniswa ne-benzodiazepines. kukhombisile ukuthi i-kava iphephile futhi iyasebenza ekwelapheni ukungezwani nokukhathazeka, okungasiza ekunciphiseni izimpawu zokudangala. Kodwa-ke, kudingeka olunye ucwaningo ukufakazela ubufakazi obuqand 'ikhanda.