Yini ukuxhumana phakathi komlomo owomile nokukhathazeka?

-Delile

• Yini ebangela umlomo owomile lapho ukhathazekile?
• Ukuphefumula ngomlomo wakho
• IGERD
• Imithi yokulwa nokukhathazeka
• Ezinye izimpawu zokukhathazeka
• Amakhambi asekhaya omlomo owomile
• Amathiphu okudambisa ukukhathazeka
• Izinsizakusebenza zokukhathazeka
• Izinhlelo zokusebenza zokukhathazeka
• Ama-podcast wokukhathazeka
• Okubalulekile

Ukukhathazeka kuyingxenye evamile yokuphila. Ukuphendula wonke umuntu okufanele abe nakho ukucindezela noma isimo esesabekayo. Kepha uma ukukhathazeka kwakho kuhlala isikhathi eside noma kunzima, ungahle ube nenkinga yokukhathazeka. Izinkinga zokukhathazeka zihlobo oluvame kakhulu lwesimo sempilo yengqondo e-United States.

Kokubili ukukhathazeka kwansuku zonke nokukhathazeka kokukhathazeka kungadala izimpawu ezahlukahlukene, zombili ezingokwengqondo nezingokomzimba. Umlomo owomile ungaba ngesinye sezimpawu zomzimba zokukhathazeka.

Yini ebangela umlomo owomile lapho ukhathazekile?

Kunezizathu eziningana zokuthi kungani ungaba nomlomo owomile lapho ukhathazekile. Ake sihlolisise izizathu ezintathu ezivame kakhulu.

Ukuphefumula ngomlomo wakho

Ukuphefumula ngamakhala akho kuyindlela enempilo nephumelela kunazo zonke yokuphefumula. Kodwa uma uzizwa ukhathazekile, kungenzeka ukuthi uphefumule ngomlomo wakho. Ungase futhi uphefumule kancane.

Uma uphefumula ngomlomo wakho, umoya ongena ungawomisa. Ukuvula umlomo uphefumule nakho kungadala ukoma.

Uma ukhathazeke kakhulu, ungahle ube nethuba lokuthola i-hyperventilate, okuwuhlobo lokuphefumula okusheshayo ngomlomo wakho. I-Hyperventilation ingadala umlomo owomile.

IGERD

Isifo se-reflux se-Gastroesophageal (GERD) yisimo lapho i-acid esiswini ifika khona esophagus yakho. Kungadala umlomo owomile, ikakhulukazi ezinganeni.

I-GERD ivame kakhulu kubantu abanexhala. Ngaphezu kwalokho, ukuba nokukhathazeka kungakwenza ube nethuba lokuthuthukisa i-GERD.

Imithi yokulwa nokukhathazeka

Uma ukukhathazeka kwakho kungaphenduli kwezinye izindlela zokwelapha noma kukhungathekisa, udokotela wakho angakunikeza imithi elwa nokukhathazeka noma imishanguzo, engasetshenziswa futhi ukusiza ukwelapha ukukhathazeka.

Umlomo owomile ungumphumela ohlangothini ovamile wezinhlobo eziningi ze-anti-depressants.

Ezinye izimpawu zokukhathazeka

Ukwazi ezinye zezinye izimpawu ezijwayelekile zokukhathazeka kungakusiza ukuthi ubone ukuthi ngabe yini lokho okwenza umlomo wakho owomile. Lezi zimpawu zingafaka:

• ukungahlaliseki, ukuyaluza, ukucasuka
• ukushaya kwenhliziyo okusheshayo
• i-hyperventilation, noma ukuphefumula okusheshayo
• ukujuluka okwandayo
• ubunzima bokugxila
• izingqinamba zokugaya ukudla, ezifana nohudo noma isisu
• ikhanda
• ukukhathala
• inkathazo yokulala

Amakhambi asekhaya omlomo owomile

Ezimweni eziningi, ungasiza ukunciphisa izimpawu zomlomo wakho owomile ngamakhambi asekhaya. Ungahle uthande ukuzama amanye amakhambi alandelayo ngesikhathi esizayo lapho umlomo wakho uzizwa womile:

• Phuza amanzi noma isiphuzo esingenashukela.
• Ukumunca izingqimba zeqhwa.
• Uhlafune ushingamu ongenashukela, ongakhuphula ukukhiqizwa kwamathe.
• Gxila ekuphefumuleni ngamakhala akho esikhundleni somlomo wakho.
• Sebenzisa i-humidifier ngaphakathi kwekhaya lakho.
• Gwema iziphuzo ezine-caffeine noma utshwala.
• Nciphisa ukubhema, noma zama ukuyeka.
• Gwema ukusebenzisa i-over-the-counter (OTC) antihistamines noma ama-decongestants ngaphandle uma udinga ngempela.
• Zama indawo yamathe ye-OTC ene-xylitol kuyo. Lolu hlobo lomkhiqizo ungaluthola ezitolo eziningi zemithi.

Amathiphu okudambisa ukukhathazeka

Ukunciphisa ukukhathazeka kwakho kungasiza nomlomo wakho owomile, kanye nezinye izimpawu. Uma uzizwa ukhathazekile, amanye amasu alandelayo angakusiza uzizwe uzolile:

• Ukuzivocavoca umzimba. Kwabanye abantu, ukuvivinya umzimba njenge-yoga kungasiza. Abanye abantu bathola ukuthi ukuzivocavoca uhlobo lwe-cardio kubasiza ukuphumula. Ngisho nokukhuluma nje ukuhamba ngokushesha kungasiza ekunciphiseni ukukhathazeka.
• Zama ukuzindla. kubonise ukuthi ukuzindla kungasiza ekunciphiseni ukucindezeleka nokulawula imizwa yokukhathazeka. Ucwaningo oludala lukhombisa ukuthi ukuzindla kunganciphisa nezimpawu zokuphazamiseka kokukhathazeka, njengokuhlaselwa ukwethuka, ukukhathazeka komphakathi kanye nama-phobias.
• Zama ukuloba. Ukubhala phansi izinkathazo zakho kungakusiza ukuzisuse ekhanda lakho ukuze ukwazi ukugxila kwezinye izinto.
• Yidla ukudla okunempilo. Ukudla ukudla okuqukethe amaprotheni, ama-carbohydrate ayinkimbinkimbi, namafutha anempilo kungakusiza ukuthi ugweme ama-spikes kashukela egazini, angenza izimpawu zakho zokukhathazeka zibe zimbi kakhulu. Ama-carbs ayinkimbinkimbi nawo angakhuphula amazinga akho e-serotonin, okuyikhemikhali yobuchopho enomphumela wokuzola.
• Phuza amanzi. Ngisho nokuphelelwa ngamanzi emzimbeni okuncane kungathinta kabi imizwa yakho kanye nomuzwa wenhlalakahle jikelele.
• Thola izimbangela zakho. Zama ukunaka izehlakalo nezimo ezikwenza uzizwe ukhathazekile. Ungahle uthande ukucabanga ngezindlela ongagwema ngazo noma wehlise izinto ezikukhathazayo.

Uma ukukhathazeka kwakho kunzima noma uzizwa ukhululekile, inketho engcono kakhulu ukukhuluma nodokotela wakho noma uchwepheshe wezempilo yengqondo. Bangancoma uhlobo lwe-psychotherapy noma bakunikeze imithi yokusiza ukunciphisa izimpawu zakho.

Izinsizakusebenza zokukhathazeka

Ukukhathazeka kwesinye isikhathi kungaphazamisa impilo yakho. Izinkathazo zakho zingakucindezela, zikuvimbe ungalali noma ujabulele impilo yakho yansuku zonke.

Uma ngabe ulangazelela ukuthola amathuluzi namasu okubhekana nakho kusuka kunethezekile lekhaya lakho, ungahle uthande ukubheka lezi zinhlelo zokusebenza ze-smartphone noma ama-podcast.

Izinhlelo zokusebenza zokukhathazeka

Kunezinhlelo zokusebenza ezahlukahlukene ezingakuqondisa kumasu ahlukahlukene wokubhekana nokukhathazeka, kusuka ekuzindleni kuya ekwelashweni kokuziphatha kwengqondo. Nazi ezinye ongafuna ukuzihlola:

• I-Headspace: Lolu hlelo lokusebenza lokuzindla lufaka ukuzindla ngakho konke kusuka ebuthongweni kuya ekukhiqizeni kuya kuzwelo. Kungasiza futhi ukwandisa ukugxila kwakho kanye nokuzola ngenkathi unciphisa izimpawu zokukhathazeka.
• Ukuzola: Njengoba ukukhathazeka kungadala izingqinamba zokulala, futhi izinkinga zokulala zingenza ukukhathazeka kube kubi kakhulu, lolu hlelo lokusebenza lungakusiza ukuthi ulale kahle ebusuku futhi lwehlise ukukhathazeka.
• Phefumula2Relax: Lolu hlelo lokusebenza lukuholela ekuzivocavoca ukuphefumula ukukusiza ukuphatha ukucindezeleka. Njengebhonasi, ukufunda ukuphefumula kahle kungasiza umlomo wakho owomile.
• Yima, Phefumula & Cabanga: Lolu hlelo lokusebenza lusiza ukuthi ungene nemizwa yakho, bese luphakamisa umsebenzi omfushane njengokuzindla okuqondisiwe, ukuvivinya umzimba, noma ukulandelana kwe-yoga okwenzelwe imizwa yakho yamanje.

Ama-podcast wokukhathazeka

Amanye ama-podcast agxile ekusizeni ukuthi uphumule, kanti amanye angakufundisa kabanzi ngokukhathazeka uqobo futhi akusize wazi ukuthi awuwedwa.

• Ukukhathazeka e-Austin: Le podcast isingathwa izazi zokusebenza kwengqondo ezikhethekile ngokukhathazeka. Bahlanganisa izihloko ezahlukahlukene ezihlobene nokukhathazeka, kusuka ezingxoxweni nabanye ochwepheshe kuya kumasu okubhekana nazo.
• Abaqeqeshi Bokukhathazeka: Lezi ziqephu zemizuzu engama-20 ngayinye zigxila endaweni ethile yokukhathazeka, ngamathiphu okubhekana nezinguquko nezindlela zokuphila.
• Umbulali Wokukhathazeka: Le podcast ifaka izingxoxo nochwepheshe bokukhathazeka, kanye namathuluzi ongawasebenzisa ukunciphisa ukukhathazeka kwakho. Abasingethe banochungechunge lokuzindla okuqondisiwe nokuzivocavoca kokuphefumula.
• Ukukhathazeka Okuthandekayo: Kule podcast, usomahlaya kanye nochwepheshe we-psychology omuhle banikela ngamathuluzi okubhekana nokukhathazeka, ukugxila ekucabangeni, ekuthuthukiseni ukuxhumana, nasekuzaziseni.
• Zolisa Wena: Le podcast inikeza uhla olubanzi lwezihloko ezihlobene nokukhathazeka, kusuka kokudla okunomsoco kuya ekuzindleni. Ngaphezu kwezingxoxo zezazi, inikeza amasu awusizo okudambisa ukukhathazeka.

Okubalulekile

Umlomo owomile ungenye yezimpawu eziningi zokukhathazeka. Kungabangelwa ukuphefumula ngomlomo wakho, ngemithi, noma nge-GERD.

Kuvame ukuhambisana nezinye izimpawu zokukhathazeka, njengokushaya ngamandla, ukujuluka, ubunzima bokugxila, nemizwa yokungakhululeki noma yokuyaluza.

Uma ukukhathazeka kubangela umlomo wakho owomile, ukufunda ukunciphisa ukukhathazeka kwakho kubalulekile njengokuphatha umlomo owomile. Ukuzivocavoca umzimba, ukuzindla nokubhala izinkathazo zakho kungasiza.

Uma ukukhathazeka kwakho kukhulu, kubalulekile ukukhuluma nodokotela wakho noma uchwepheshe wezempilo yengqondo. Bangakusiza uqonde ukuthi awuwedwa nokuthi kunezinhlobo eziningi zokwelashwa nemithi engasiza ekunciphiseni izimpawu zakho.