Ungayiphatha Kanjani i- "Hangxiety" Eyesabekayo Ngemuva Kobusuku

-Delile

• Kungani kwenzeka?
• Ukukhathazeka komphakathi
• Ukuphuza utshwala
• Ukuhoxa ngokomzwelo
• Ukuphela kwamanzi emzimbeni
• Ukushoda kwe-acid
• Ukusetshenziswa kwemithi
• Ukuzisola noma ukukhathazeka
• Ukungabekezelelani kotshwala
• Ukungalali kahle
• Kungani kungenzeki kuwo wonke umuntu?
• Indlela yokubhekana nayo
• Phatha izimpawu zomzimba
• Thola umzimba wakho kahle
• Thatha umoya ojulile - bese omunye
• Zama ukuzindla kwengqondo
• Beka ubusuku ngendlela efanele
• Ungakuvimbela kanjani ukuthi kungenzeki futhi
• Phuza uhlakaniphile
• Ukufuna usizo
• Ukulinganiswa kotshwala
• Ukuphazamiseka kokusebenzisa utshwala
• Ukubona i-AUD
• Okubalulekile

Ukujabulela iziphuzo ezimbalwa nabangane ngesikhathi sasebusuku noma ephathini kungenza ubusuku benjabulo. Kodwa i-hangover oyithola ngosuku olulandelayo? Akumnandi kangako lokho.

Cishe ujwayelene nezimpawu ezijwayelekile zomzimba we-hangover - ikhanda elishayayo, isicanucanu, isidingo sokugqoka izibuko zelanga ngesikhathi sokuqala sasemini.

Kepha ama-hangovers angaba nezimpawu ezingokwengqondo futhi, ikakhulukazi imizwa yokukhathazeka. Lesi simo sibikwe kabanzi kangangokuba sinegama laso: ukukhathazeka.

Kungani kwenzeka?

Umqondo wonke wokukhathazeka okuhlobene ne-hangover musha kahle, futhi ochwepheshe abakhombanga imbangela eyodwa. Kepha banemibono embalwa.

Ukukhathazeka komphakathi

"Abantu abaningi basebenzisa utshwala njengezithambisi zomphakathi," kusho uCyndi Turner, LSATP, MAC, LCSW.

Uma uhlala nokukhathazeka, ikakhulukazi ukukhathazeka komphakathi, ungathola ukuthi isiphuzo noma ezimbili zikusiza uphumule futhi ubhekane nemizwa yokwesaba noma yokukhathazeka ngaphambi (noma phakathi) komcimbi wokuzijabulisa.

"Cishe iziphuzo ezimbili, noma ukugcwala kotshwala egazini okungu-0.055, kuvame ukukhulisa imizwa yokuphumula nokunciphisa amahloni," kuqhubeka uCyndi.

Kodwa njengoba imiphumela yotshwala iqala ukuphela, ukukhathazeka kuvame ukubuya. Izimpawu ze-hangover zomzimba zingahlanganisa ukukhathazeka futhi zikwenze uzizwe ubi kakhulu.

Ukuphuza utshwala

Noma ngabe uphuza isiphuzo esisodwa noma ezinhlanu, umzimba wakho ekugcineni kufanele ucubungule utshwala ohlelweni lwakho. Lesi sikhathi sokukhipha ubuthi emzimbeni, esingathathwa njengendlela elula yokuhoxa, singathatha amahora afinyelela kwayisishiyagalombili, ngokusho kweCleveland Clinic.

Ngalesi sikhathi, ungazizwa ungahlaliseki, ukhathazekile, unovalo noma ujittery, njengoba nje ubungenza uma ubhekene nokukhishwa kotshwala okunzima kakhulu.

Ukuhoxa ngokomzwelo

Uhlobo lokuhoxiswa ngokomzwelo nalo lungenzeka, ngokusho kukaTurner.

Uyachaza ukuthi lapho ama-endorphin, amaphilisi ezinhlungu zemvelo omzimba wakho namahomoni azizwa kahle, ekhishwa ngenxa yezehlakalo ezihlukumezayo, amazinga awo ngokwemvelo ancipha esikhathini esiyizinsuku ezimbalwa.

Ukuphuza utshwala nakho kudala ukukhululwa kwama-endorphin kanye nokwehla ekugcineni.

Ngakho-ke ekuqaleni, ukuphuza utshwala kungahle kubonakale kusiza ukunqanda noma yibuphi ubuhlungu obungokomzimba noma obungokomzwelo obuzwayo. Kodwa ngeke kuyenze ihambe.

Inhlanganisela yama-endorphin anciphayo nokwazi ukuthi izinkinga zakho zisekhona iresiphi yokuzizwa ungaphathekile kahle ngokomzimba nangokomzwelo.

Ukuphela kwamanzi emzimbeni

Kunezizathu eziningi zokuthi kungani ulayini wokugezela kubha mude kangaka. Okunye ukuthi ukuphuza kuvame ukwenza abantu bachame kakhulu kunokujwayelekile. Futhi, ngaphandle kwemizamo yakho emihle, mhlawumbe awuphuzi amanzi amaningi njengoba kufanele lapho uphuza.

Ukuhlanganiswa kwalezi zinto ezimbili kungaholela ekuphelelweni ngamanzi emzimbeni. iphakamisa ukuthi lokhu kungaba nomthelela ekukhathazekeni nakwezinye izinguquko zemizwa.

Ukushoda kwe-acid

Ukungatholi izakhi zomzimba ezanele kungathinta nezimpawu zemizwa. I-A kubantu abadala abanokudangala noma ukukhathazeka iphakamisa ukuxhumana phakathi kwamazinga aphansi e-folic acid nalezi zimo.

Utshwala futhi bungadala ukuthi amazinga akho e-folic acid acwiliswe, okungahle kuchaze ukuthi kungani ungazizwa uzithanda ngosuku olulandelayo.

Abantu futhi banamathuba amaningi okuthi bazitike ngokudla okungadala imizwa yokukhathazeka.

Ukusetshenziswa kwemithi

Imithi ethile, kufaka phakathi eminye imishanguzo yokukhathazeka neyokulwa nokuvuvukala, ingaxhumana notshwala. Imithi yakho ingahle ingasebenzi kahle, futhi ungazizwa ukhathazekile, ungahlaliseki, noma uphazamisekile.

Eminye imishanguzo inobungozi beminye imiphumela emibi, kufaka phakathi ukukhubazeka kwememori noma ukukhathazeka okungathi sína kwezempilo ngokomzimba njengezilonda noma ukulimala komzimba.

Uma uthatha noma imiphi imithi, hlola ilebula ukuze uqiniseke ukuthi kuphephile ukuphuza utshwala ngenkathi ubuthatha. Okufanayo kuya kunoma imaphi amavithamini, izengezo zamakhambi, neminye imishanguzo yokuthenga.

Ukuzisola noma ukukhathazeka

Utshwala busiza ukwehlisa imigoqo yakho, kukwenze uzizwe ukhululekile futhi unethezekile ngemuva kweziphuzo ezimbalwa. "Kodwa iziphuzo ezingaphezu kwezintathu zingaqala ukonakalisa ibhalansi, ukukhuluma, ukucabanga, ukubonisana, nokwahlulela," kusho uTurner.

Lokho kuthinteka ekwahluleleni nasekucabangeni kwakho kungakwenza usho noma wenze izinto obejwayele ukungazenzi. Lapho ukhumbula (noma zama ukukhumbula) okwenzekile ngosuku olulandelayo, ungahle uzizwe unamahloni noma udosi lokuzisola.

Futhi uma ungaqiniseki ngokuphelele ukuthi wenzeni, ungazizwa wethuka njengoba ulinde abangane bakho ukuthi bakutshele ngokwenzekile.

Ukungabekezelelani kotshwala

Kwesinye isikhathi okubizwa ngokuthi ukungezwani notshwala, ukungabekezelelani kotshwala kungadala izimpawu eziningi ezifana nezimpawu zomzimba zokukhathazeka, kufaka phakathi:

• isicanucanu
• ukushaya kwenhliziyo okusheshayo noma ukushaya kwenhliziyo
• ubuhlungu bekhanda
• ukukhathala

Ezinye izimpawu zifaka ukulala noma ukujabula kanye nokufudumala, isikhumba esikhanyayo, ikakhulukazi ebusweni nasentanyeni. Kungenzeka futhi ukuzwa izimpawu ezihlobene nemizwa, kufaka phakathi imizwa yokukhathazeka.

Ukungalali kahle

Ukusetshenziswa kotshwala kungathinta ukulala kwakho, noma ngabe ungaphuzi kakhulu. Noma ngabe uthole ubuthongo obuningi, kungenzeka ukuthi bekungeyona eyekhwalithi engcono kakhulu, engakushiya uzizwa ukhululekile.

Uma uhlala nokukhathazeka, mhlawumbe ujwayelene nalo mjikelezo owenzeka noma ungenawo utshwala: Izimpawu zakho zokukhathazeka ziba zimbi kakhulu uma ungalali ngokwanele, kodwa lezo zimpawu ezifanayo zenza kube nzima ukulala kahle ebusuku.

Kungani kungenzeki kuwo wonke umuntu?

Kungani abanye abantu bevuka ngemuva kokuphuza bezizwa bekhululekile futhi belungele i-brunch, kanti abanye bahlala bezisonge ngengubo, bezizwa isisindo somhlaba? Ucwaningo olusha lubonisa ukuthi abantu abanamahloni kakhulu bangaba nengozi enkulu yokuthola ukukhathazeka nge-hangover.

Ucwaningo lwango-2019 lubheke abantu abangama-97 abanamazinga ahlukahlukene amahloni abaphuza emphakathini. Abaphenyi bacele abangama-50 kubabambiqhaza ukuthi baphuze njengoba bevame ukuphuza, kanye nabanye ababambiqhaza abangama-47 ukuthi bahlale bengasanguluki.

Abaphenyi base belinganisa amazinga okukhathazeka ngaphambi, ngesikhathi, nangemva kwezikhathi zokuphuza noma zokuzola. Labo abaphuza utshwala babone ukwehla kwezimpawu zokukhathazeka lapho bephuza. Kepha labo ababenamahloni kakhulu babenamazinga aphezulu okukhathazeka ngakusasa.

Utshwala bwaziwa futhi nokwenza ukukhathazeka kube kubi kakhulu, ngakho-ke ungahle uthambekele ekukhathazekeni uma usuvele unenkinga ekuqaleni.

Indlela yokubhekana nayo

Uma lesi kungesona isikhathi sakho sokuqala ku-rodeo yokukhathazeka, kungenzeka ukuthi usuvele unalo ibhokisi lamathuluzi wezindlela zokubhekana nazo. Kepha mhlawumbe awuzizwa uthatha uhambo, ukwenza i-yoga, noma ukushicilela ngemizwa yakho uma unekhanda elishayayo noma igumbi liphotha lapho unyakaza.

Phatha izimpawu zomzimba

Ukuxhumeka komzimba womuntu kungenzeka kudlala indima enkulu ekukhathazekeni. Ukuzizwa uphilile emzimbeni ngeke kuxazulule ngokuphelele ukukhathazeka, kepha kungakwenza ube nokuhlonyiswa okungcono ukubhekana nemicabango nezinkathazo zomjaho.

Thola umzimba wakho kahle

Qala ngokunakekela izidingo zakho eziyisisekelo zomzimba:

• Hlanganisa kabusha amanzi. Phuza amanzi amaningi usuku lonke.
• Yidla isidlo esilula sokudla okuncane. Uma ubhekene nesicanucanu, izinto ezifana nomhluzi, ama-soda crackers, ubhanana, noma uthosi owomile konke kungasiza ekuxazululeni isisu sakho. Lwela noma yikuphi okuphelele, ukudla okunomsoco ozizwa uthanda ukukudla, futhi ugweme ukudla okunamafutha noma okusetshenzisiwe. Ungazama futhi lokhu kudla kwe-hangover.
• Zama ukulala. Uma kunzima ukulala, zama ukugeza, ufake umculo ophumuzayo, noma usakaze uwoyela obalulekile we-aromatherapy. Yenza indawo yakho yokulala ikhululeke ukuze ukwazi ukuphumula, noma ngabe ungakwazi ukulala empeleni.
• Zama ukukhululeka kobuhlungu obungaphezu kwekhawunta. Uma unekhanda elibi noma imisipha, i-ibuprofen noma ezinye izidakamizwa ezingezona ukuvuvukala (ama-NSAID) zingasiza ekunciphiseni ubuhlungu. Vele uqiniseke ukuthi awuthathi ngaphezu komthamo onconyiwe. Ukuhlanganisa utshwala nama-NSAID kungaholela ekuphumeni kwesisu, ngakho-ke ungafuna ukuqala ngomthamo omncane bese ubona ukuthi kuyasiza yini ngaphambi kokuthatha okuningi.

Thatha umoya ojulile - bese omunye

Ukuphefumula okujulile, okuhamba kancane kungakusiza uphumule futhi wehlise umjaho noma ukushaya kwenhliziyo.

Phefumulela phezulu ngenkathi ubala kuze kube yine, bese uphefumulela phezulu ngenkathi ubala uye kane futhi. Kwenze lokhu imizuzu embalwa, uze ubone ukushaya kwenhliziyo yakho kwehla. Ungazama futhi inqubo yokuphefumula engu-4-7-8.

Zama ukuzindla kwengqondo

Ungazindla ngenkathi uhleli noma ulele embhedeni, uma ungazizwa ulungile. Kungasiza ukuqala ngokuphefumula okujulile, ngakho-ke qamba amanga noma uhlale phansi, uvale amehlo akho, bese ugxila emicabangweni yakho nokuthi uzizwa kanjani, ngokomzimba nangokomzwelo.

Ungazami ukwahlulela imicabango yakho, uyigweme, noma uyikhiphe. Mane ubaphawule njengoba bengena ekuqapheleni kwakho.

Beka ubusuku ngendlela efanele

Imvamisa, ingxenye enkulu yokukhathazeka ukukhathazeka ngalokho ongase ukusho noma ukwenze ngenkathi uphuza. Kepha khumbula, okuyiqiniso kuwe kungenzeka kube yiqiniso kubo bonke abanye abantu.

Ngamanye amazwi, mhlawumbe bekungasinguwe wedwa osho noma wenza into ozisolayo ngayo. Kungenzeka futhi ukuthi akekho obonile okushilo noma okwenzile (noma osekukhohliwe ngakho).

Ukulungisa okwenzekile kungenza imizwa yakho ibe yimbi kakhulu. Ukube ubunomngane osondelene naye, ubungazizwa ukhululekile ngokuxoxa nabo. Kepha okwamanje, kungasiza ukuthatha imizuzu embalwa bese uhlola imicabango yakho.

Ukhathazeke kakhulu ngani? Kungani? Kwesinye isikhathi, ukukhuluma ngokwakho ngalokho owesabayo nokuphonsela inselelo lokho kwesaba kungakusiza ukukuphathe.

Ungakuvimbela kanjani ukuthi kungenzeki futhi

I-hangover embi, noma ngaphandle kokukhathazeka, ingakwenza ungaphinde ufune ukuphuza futhi. Leyo ngenye yezindlela zokugwema ukuqubuka kwesikhathi esizayo, kodwa kukhona ezinye izinto ongazenza ukunciphisa ubungozi bokuhlangabezana nemiphumela engathandeki kangako yotshwala.

Phuza uhlakaniphile

Ngokuzayo lapho uphuza:

• Gwema ukuphuza esiswini esingenalutho. Yiba nokudla okulula noma okulula ngaphambi kokuba uhlose ukuphuza. Uma lokho kungakugcwalisi, cabanga futhi nokuba nesidlwana esincane ngenkathi uphuza. Uzizwe umunyu wendlala ngaphambi kokulala? Zama ukungena kwesinye isidlo esincane.
• Qondanisa utshwala namanzi. Esiphuzweni ngasinye onaso, landela nengilazi yamanzi.
• Ungaphuzi ngokushesha okukhulu. Namathela esiphuzweni esisodwa ngehora. Unomkhuba wokukhipha iziphuzo phansi? Zama ukuphuza isiphuzo esilula emadwaleni okulungele kangcono ukusiphuza.
• Setha umkhawulo. Lapho usesikhathini futhi uzijabulisa, ungazizwa uphelele ngokuphelele ukuqhubeka nokuphuza. Kepha lezo ziphuzo zizogcina zikufinyelele. Cabanga ukuzibekela umkhawulo ngaphambi kokuphuma. Ukukusiza ukuthi unamathele kuyo, cabanga ngokubambisana nomngani ukuze niziphendulisane.

Ukufuna usizo

Ukuphuza utshwala akukubi ngokwemvelo noma kuyinkinga. Akukho lutho olungalungile ngokuthi ngezikhathi ezithile uyekelele noma ube ne-hangover ngezikhathi ezithile. Kepha ukulinganisela kunzima kwabanye abantu kunabanye.

Uma uzithola uvame ukubhekana nokukhathazeka ngemuva kokuphuza, kungaba yisikhathi sokuthatha isinyathelo emuva uphinde uhlole kabusha izinto.

Ukulinganiswa kotshwala

"Uma ukusetshenziswa kotshwala kudala inkinga, kuyinkinga," kusho uTurner. Ekusebenzeni kwakhe, ufundisa ukulinganisela kotshwala. Leli isu elingasiza abanye abantu ukuthi bagweme eminye yemiphumela emibi yotshwala.

"Ukulinganisela kuvame ukuba ngaphansi kweziphuzo ezimbili ngesikhathi kwabesifazane nezintathu kwabesilisa," esho. "Le mali ivumela abantu ukuthi bajabulele imiphumela ejabulisayo yotshwala ngaphambi kokukhubazeka komzimba."

Ubuye aphakamise ukuthi ukulinganiselwa kotshwala kusebenza kahle uma:

• yazi ukuthi kungani usebenzisa utshwala
• sungula ezinye izindlela zokubhekana nezimo ezinzima
• gcina ukusetshenziswa kwakho kotshwala emazingeni aphephile

Khumbula ukuthi le ndlela ayisebenzi kuwo wonke umuntu.

Ukuphazamiseka kokusebenzisa utshwala

Ukuphazamiseka kokusebenzisa utshwala kungaba nzima ukuphatha ngokulinganisela kukodwa. Uma uthola ukuthi ukulinganisela akusebenzi, cabanga ukufinyelela usizo olwengeziwe. Kungenzeka ukuthi ubhekene nenkinga yokusebenzisa utshwala (AUD).

Ukubona i-AUD

Izimpawu zifaka:

• ukungakwazi ukuyeka ukuphuza, noma ngabe uzama
• ukuba nezifiso ezivamile noma ezinzima zotshwala
• ukudinga utshwala obuningi ukuze uzwe imiphumela efanayo
• ukusebenzisa utshwala ngezindlela ezingaphephile noma ezinganakekile (ngenkathi ushayela, ubuka izingane, noma emsebenzini noma esikoleni)
• ukuba nenkinga esikoleni noma emsebenzini ngenxa yokusebenzisa utshwala
• ukuba nezinkinga zobudlelwano ngenxa yokusebenzisa utshwala
• ukunciphisa imisebenzi oyithandayo nokuchitha isikhathi esiningi uphuza

Kulula ukuwela emjikelezweni wokuphuza ukunciphisa izimpawu zokukhathazeka, kuphela ukuthi babuyele kashumi ngakusasa ekuseni. Ukuphendula, ungaphuza okuningi ukubhekana nokukhathazeka. Kungumjikelezo onzima ukugqashula wedwa, kepha umelaphi angakusiza ukuthi usebenze ngawo.

"Esikhathini, amaklayenti ngicabanga ngesimo esivusa inkanuko lapho engasebenzisa khona utshwala," kuchaza uTurner. "Ngemuva kwalokho sihlehlisa isimo, sinyathelo ngesinyathelo, bese silungiselela indlela ehlukile yokusisingatha."

Awukulungele ukuthatha leso sinyathelo? Womabili la mahhala athinta ukuxhaswa okuyimfihlo kwamahora angama-24:

• I-hotline Yezikhungo Zokulutha ZaseMelika: 888-969-0517
• Inombolo yocingo yokuphatha kabi yokusebenzisa kabi izidakamizwa kanye nezokuphathwa kwengqondo: 1-800-662-HELP (4357)

Okubalulekile

Njengezinye izimpawu ze-hangover, ukukhathazeka kungaba yinkinga edlulayo. Kodwa kwesinye isikhathi kuyisibonakaliso sento ebucayi kakhulu. Uma ukukhathazeka kwakho kuqhubeka, noma uma uzizwa sengathi udinga ukuphuza utshwala obuningi ukuze ubhekane nakho, cabanga ukukhuluma nomelaphi noma umhlinzeki wezokunakekelwa kwempilo.

Ngaphandle kwalokho, zibekele imingcele ethile futhi uqiniseke ukuthi ukubeka phambili ukudla, amanzi nokulala ngesikhathi esizayo lapho uphuza.