Ungamisa kanjani futhi uvimbele izindlebe zakho ekukhaleni ngemuva kwekhonsathi

-Delile

• Ungamisa kanjani ukukhala ezindlebeni zakho
• 1. Dlala umsindo omhlophe noma imisindo ephumuzayo
• 2. Ziphazamise
• 3. Ukucindezeleka
• Ukusiza izindlebe zakho ezishayayo
  
• Kuthatha isikhathi esingakanani ukukhala?
• Ngingakuvimbela kanjani ukukhala ezindlebeni zami?
• Ingabe kufanele ngiye kudokotela?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kuyini i-tinnitus?

Ukuya ekhonsathini futhi uphume ngaphandle kungaba yinto ejabulisayo. Kepha uma uzwa ukukhala okungathi shu ezindlebeni zakho, into eyaziwa ngokuthi i-tinnitus, ngemuva kombukiso, kungaba uphawu lokuthi usondele kakhulu kuzipikha. Lokhu kukhala kwenzeka lapho umsindo omkhulu ulimaza amangqamuzana ezinwele amahle kakhulu alayini endlebeni yakho.

Ukuchayeka isikhathi eside emisindweni engaphezu kwama-decibel angama-85 (dB) kungadala ukulahleka kokuzwa. Amakhonsathi ajwayele ukuba cishe u-115 dB noma ngaphezulu, kuya ngokuthi umi kuphi. Uma umsindo uzwakala kakhulu, isikhathi esifushane esisithathayo ukuthi ukulahleka kokuzwa okwenziwe ngomsindo kwenzeke.

Ukukhala okuzwayo kungahle kube njalo noma ngezikhathi ezithile. Kungabonakala futhi njengeminye imisindo njengokushaya ikhwela, ukubhuza, noma ukubhonga. Ezimweni eziningi, ama-tinnitus avela kumakhonsathi azozixazulula phakathi nezinsuku ezimbalwa.

Ungamisa kanjani ukukhala ezindlebeni zakho

Ngenkathi i-tinnitus ingenakwelashwa ngokushesha, kunezinto ongazenza ukunciphisa umsindo ezindlebeni zakho kanye nanoma yikuphi ukucindezeleka okubangelwa ukukhala.

1. Dlala umsindo omhlophe noma imisindo ephumuzayo

Imisindo ye-Ambient efana neyodwa kuvidiyo engezansi ingasiza ukufihla ukukhala ezindlebeni zakho.

2. Ziphazamise

Ukuziphazamisa emsindweni neminye imisindo yangaphandle kungasiza ukuphambukisa ukunaka kwakho kude nokukhala. Lalela i-podcast noma umculo othile onokuthula. Gwema ukudlala le misindo ngevolumu ephezulu, ngoba lokhu kungalimaza izindlebe zakho njengokuya ekhonsathini.

3. Ukucindezeleka

I-Yoga nokuzindla kuyizindlela zokuphumula eziwusizo. Landa uhlelo lokusebenza lokuzindla ukuze usule ikhanda lakho lokucindezeleka okungeziwe noma ukucasuka okubangelwa ukukhala.

Ukusiza izindlebe zakho ezishayayo

• Gwema noma yini engenza i-tinnitus ibe yimbi kakhulu, njengeminye imisindo emikhulu noma izikhuthazi ezifana ne-caffeine.
• Sebenzisa ama-plugs endlebe uma wazi ukuthi uzovezwa yimisindo ephezulu.
• Gwema utshwala, ngoba budala ukuthi igazi lingene endlebeni yakho yangaphakathi futhi kuthuthukise ukukhala.

Funda kabanzi mayelana nokuthi ungakunciphisa kanjani ukucindezeleka nge-yoga.

Kuthatha isikhathi esingakanani ukukhala?

Ukuvezwa kwesinye isikhathi ngomsindo omkhulu kungaletha ama-tinnitus wesikhashana. Ukukhala okuhambisana nomsindo ongavumelani nakho kungakhombisa ukulahleka kokuzwa okubangelwa umsindo. Lezi zimpawu zivame ukuphela kungakapheli amahora angu-16 kuya kwangu-48. Ezimweni ezimbi kakhulu, kungathatha isonto noma amabili. Ukuvezwa okuqhubekayo emisindweni ephezulu kakhulu nakho kungadala ukukhala futhi.

Kwesinye isikhathi lokhu kulahlekelwa kwezindlebe kungakhula kube ama-tinnitus ahlala ngaphezu kwezinyanga eziyisithupha. Lesi yisimo esivamile esingahle sidale izingqinamba zesikhathi eside, kepha akuvamile ukuthi kube uphawu lokuthi uyangezwa noma unenkinga yezokwelapha.

Uma ungumuntu okhonze njalo ekhonsathini, ocula umculo, noma uzithola uvuleke emisindweni ephezulu kaningi, ungahle uthande ukuthatha izinyathelo zokuvimbela ukulahleka kwezindlebe isikhathi eside.

Ukulahlekelwa kokuzwa kulindeleke ukuthi kukhule kakhulu emashumini eminyaka ezayo. Funda kabanzi ngayo.

Ngingakuvimbela kanjani ukukhala ezindlebeni zami?

Kuhlale kungumqondo omuhle ukuthatha izinyathelo zokugcina i-tinnitus isendaweni. Ucwaningo lukhombisa ukuthi noma ukukhala kunganyamalala, kungahle kube khona insalela yomonakalo wesikhathi eside.

• Qonda ukuthi yimiphi imisindo edala ukulimala kwezindlebe, kufaka phakathi amakhonsathi, izithuthuthu, nokudlala umculo ngezwi elikhulu kakhulu.
• Gqoka okokufaka izindlebe lapho uya emakhonsathini. Ezinye izindawo zingathengisa amagwebu ashibhile lapho kuhlolwa ijazi.
• Nciphisa ukuthi uphuza kangakanani utshwala ngesikhathi sombukiso noma endaweni enomculo onomsindo. Ukugeleza kwegazi ezindlebeni zakho kungakhuphula umsindo wokukhala.
• Yenza ukuthi izindlebe zakho zihlolwe uma ucabanga ukuthi kungenzeka ulahlekelwe ukuzwa

Thenga okokufaka ezindlebeni.

Ingabe kufanele ngiye kudokotela?

Yize lungekho ikhambi lama-tinnitus, kuqhubeka nokucwaninga ngalesi simo. Ochwepheshe bezokwelapha nabo bakulungele ukukusiza ukuthi ubhekane nanoma yiziphi izingqinamba zesikhathi eside zokuxineka ezingavela ekusebenzelaneni nama-tinnitus. Yenza i-aphoyintimenti nodokotela wakho uma ukukhala kuthatha isikhathi esingaphezu kwesonto. Bheka udokotela ngokushesha okukhulu uma ukukhala ezindlebeni zakho kuhambisana nokulahlekelwa ukuzwa noma isiyezi.