Ungahlola Kanjani Futhi Ukhulise Ukubekezelelana Kwezinhlungu Zakho

-Delile

• Kungani abanye abantu benokubekezelela okuphezulu kobuhlungu?
• Ukuhlola ukubekezelelana kwakho kobuhlungu
• Ama-Dolorimetry
• Cold umshini wokucindezela
• Isikali sokuqina kobuhlungu
• Izindlela zokwandisa ukubekezelelana kobuhlungu
• I-Yoga
• Ukuvivinya umzimba nge-aerobic
• Ukuqanjwa kwezwi
• Izithombe zengqondo
• I-Biofeedback
• Okubalulekile

Kuyini ukubekezelelana kobuhlungu?

Ubuhlungu buza ngezindlela eziningi, noma ngabe buvela ekushiseni, ebuhlungwini obuhlangene, noma ekhanda elibuhlungu. Ukubekezelela kwakho ubuhlungu kubhekisela ebuningini obukhulu bezinhlungu ongabusingatha. Lokhu kuhlukile kunqenqema lwakho lobuhlungu.

Umkhawulo wakho wezinhlungu iphuzu eliphansi lapho okuthile, njengokucindezela noma ukushisa, kukubangela khona ubuhlungu. Isibonelo, umuntu onomkhawulo ophansi wezinhlungu angaqala ukuzwa ubuhlungu lapho kusetshenziswa ingcindezi encane kuphela engxenyeni yomzimba wakhe.

Ukubekezelelana kobuhlungu nomngcele kuyahlukahluka kuye ngomuntu. Kokubili kuncike ekusebenzisaneni okuyinkimbinkimbi phakathi kwezinzwa zakho nobuchopho.

Funda ukuze ufunde kabanzi ukuthi kungani abanye abantu benokubekezelela okuphezulu kobuhlungu nokuthi kungenzeka yini ukwenyusa ukubekezelela kwakho ubuhlungu.

Kungani abanye abantu benokubekezelela okuphezulu kobuhlungu?

Ukuzwa ubuhlungu kuyinto ebalulekile. Ingakuxwayisa ngokugula noma ukulimala okungahle kudingidwe.

Uma uzwa ubuhlungu, izinzwa eziseduze zithumela amasiginali ebuchosheni bakho ngomgogodla wakho. Ingqondo yakho ihumusha lesi siginali njengesibonakaliso sobuhlungu, esingabeka ukucabanga okuvikelayo. Isibonelo, uma uthinta okuthile okushisa kakhulu, ubuchopho bakho buthola amasiginali abonisa ubuhlungu. Lokhu nakho kungakwenza ukuthi ususe isandla sakho ngokushesha ngaphandle kokucabanga.

Izinto eziningi zingaba nomthelela ohlelweni oluyinkimbinkimbi lokuxhumana phakathi kobuchopho bakho nomzimba wakho. Lokhu kufaka phakathi:

• Izakhi zofuzo. iphakamisa ukuthi izakhi zakho zofuzo zingathinta indlela obona ngayo ubuhlungu. Izakhi zofuzo zakho zingathonya nokuthi uphendula kanjani emithini yezinhlungu.
• Ubudala. Abantu asebekhulile bangaba nomngcele ophakeme wezinhlungu. Ucwaningo oluningi luyadingeka ukuqonda ukuthi kungani.
• Ucansi. Ngezizathu ezingaziwa, abesifazane bahlala isikhathi eside futhi babe nobuhlungu obukhulu kakhulu kunabesilisa.
• Ukugula okungalapheki. Ngokuhamba kwesikhathi, ukugula okungamahlalakhona, njenge-migraines noma i-fibromyalgia, kungashintsha ukubekezelelana kobuhlungu bakho.
• Ukugula kwengqondo. Ubuhlungu buvame ukubikwa kubantu abanokucindezeleka noma ukuphazamiseka kwesifo.
• Ukucindezeleka. Ukuba ngaphansi kwengcindezi enkulu kungenza ubuhlungu buzizwe buba nzima kakhulu.
• Ukuzihlukanisa emphakathini. Ukuzihlukanisa nomphakathi kungeza ekuhlangenwe nakho kobuhlungu futhi kwehlise ukubekezelelana kwakho kobuhlungu.
• Okuhlangenwe nakho okwedlule. Okuhlangenwe nakho kwakho kwangaphambilini kobuhlungu kungathonya ukubekezelela kwakho ubuhlungu. Isibonelo, abantu abavame ukuvezwa emazingeni okushisa adlulele bangaba nokubekezelela ubuhlungu obukhulu kunabanye. Kodwa-ke, abantu abaye baba nokuhlangenwe nakho okubi kudokotela wamazinyo bangaba nempendulo eqinile yezinhlungu ngisho nasezinqubweni ezincane ekuvakasheni okuzayo.
• Okulindelekile. Ukukhula kwakho namasu okubhekana nokufunda angathinta indlela ocabanga ukuthi kufanele uzizwe ngayo noma usabele ngayo kokuhlangenwe nakho okubuhlungu.

Ukuhlola ukubekezelelana kwakho kobuhlungu

Ukubekezelelana kobuhlungu ngokuvamile kunzima ukulinganisa ngokunembile. Ochwepheshe baqhamuke nezindlela eziningana zokukala, yize izindlela ezinokwethenjelwa zihlala zinempikiswano. Nazi ezinye izindlela zokuhlola ukubekezelelana kwakho kobuhlungu:

Ama-Dolorimetry

I-Dolorimetry isebenzisa insimbi ebizwa ngokuthi i-dolorimeter ukuhlola umkhawulo wezinhlungu nokubekezelelana kobuhlungu. Kunezinhlobo eziningi zezinsimbi, kuya ngohlobo lwesikhuthazi elisebenzisayo. Ama-dolorimeter amaningi asebenzisa ukushisa, ingcindezi, noma ukuvuselela ugesi ezingxenyeni zomzimba wakho ngenkathi ubika izinga lakho lobuhlungu.

Cold umshini wokucindezela

Ukuhlolwa komshini obandayo kungenye yezindlela ezithandwa kakhulu ukukala ukubekezelelana kobuhlungu. Kubandakanya ukufaka isandla sakho ebhakedeni lamanzi abandayo yiqhwa. Uzotshela noma ngubani ophethe isivivinyo lapho uqala ukuzwa ubuhlungu. Umkhawulo wakho wezinhlungu unqunywa inani lesikhathi phakathi kokuqala kokuhlolwa nombiko wakho wokuqala wobuhlungu.

Lapho nje ubuhlungu bungabekezeleleki, ungasusa isandla sakho. Isikhathi esiphakathi kokuqala kokuhlolwa nalapho ususa isandla sakho kubhekwa njengokubekezelela izinhlungu.

Yize le ndlela ithandwa kakhulu kunezinye, abanye ochwepheshe bayangabaza ukwethembeka kwayo. Ngokuvamile kunzima ukugcina ukushisa kwamanzi njalo. Ngisho nomehluko omncane ekushiseni kwamanzi ungaba nomthelela omkhulu ekuqineni kobuhlungu nesikhathi sokubekezelela.

Isikali sokuqina kobuhlungu

Odokotela futhi basebenzisa imibuzo ebhaliwe noma izikali ukubasiza baqonde ileveli yomuntu othile yobuhlungu nokuthi izindlela ezithile zokwelapha izinhlungu zisebenza kanjani. Zingasetshenziswa futhi njengenkomba yokuthi ukubekezelela ubuhlungu komuntu kushintsha kanjani ngokuhamba kwesikhathi.

Imibuzo evamile esetshenziselwa ukunquma ukubekezelelana kobuhlungu ifaka:

• Uhlu lwemibuzo lweMcGill Pain
• Uhlu lwemibuzo olufushane lwezinto ezibuhlungu
• Uhlu lwemibuzo lwe-Oswestry Disability Index
• Isikali sokulinganiswa kobuhlungu seWong-Baker FACES
• isikali se-analog ebonakalayo

Izindlela zokwandisa ukubekezelelana kobuhlungu

Ngomsebenzi omncane, ungazama ukushintsha indlela obona ngayo ubuhlungu futhi ukhulise nokubekezelela kwakho ubuhlungu.

I-Yoga

I-Yoga ixuba ukuma komzimba nokuzivocavoca kokuphefumula, ukuzindla nokuqeqeshwa kwengqondo. Kutholwe ukuthi abantu abajwayele ukwenza i-yoga bangabekezelela ubuhlungu obuningi kunalabo abangawenzi.

Ababambiqhaza abenza i-yoga baphinde babonakala benodaba olumpunga kakhulu ezingxenyeni zobuchopho ezihlobene nokulungiswa kobuhlungu, ukulawulwa kobuhlungu nokunakwa. Zizizamele usebenzisa umhlahlandlela wethu ocacile we-yoga wabaqalayo kanye nama-yogi anolwazi.

Ukuvivinya umzimba nge-aerobic

Umsebenzi womzimba, ikakhulukazi ukuvivinya umzimba nge-aerobic, nawo ungakhuphula ukubekezelelana kobuhlungu futhi wehlise ukuqonda kobuhlungu.

Ucwaningo oluthile, isibonelo, luthole ukuthi uhlelo lokuhamba ngamabhayisikili olulinganiselayo olunamandla luye lwakhuphula kakhulu ukubekezelelana kobuhlungu. Kodwa-ke, awuzange ube nomthelela ekubambeni kobuhlungu.

Ukuqanjwa kwezwi

Ukuthi nje “ow” lapho usezinhlungwini kungaba nemiphumela yangempela ekutheni uzwa kanjani ubuhlungu.

Ucwaningo lwango-2015 abahlanganyeli benza ukuhlolwa kokubandayo komshini obandayo. Abanye bacelwe ukuthi bathi “ow” njengoba befaka isandla, kanti abanye bayalelwa ukuthi bangenzi lutho. Labo abazwakalisa ubuhlungu babo babonakala benokubekezelela okuphezulu kobuhlungu.

Phambilini kutholwe imiphumela efanayo lapho abantu beqalekisa ngenkathi benza isivivinyo somshini obandayo. Babenokubekezelelana okuphezulu kobuhlungu kunalabo ababesho igama elingathathi hlangothi.

Izithombe zengqondo

Izithombe zengqondo zibhekisela ekwakheni izithombe ezicacile engqondweni yakho. Kwabanye abantu, lokhu kungasiza kakhulu ekuphatheni ubuhlungu. Kunezindlela eziningi zokwenza lokhu.

Ngokuzayo lapho usezinhlungwini, zama ukucabanga ngobuhlungu bakho njengebhola elibomvu, elidonsayo. Ngemuva kwalokho, nciphisa ibhola kancane engqondweni yakho bese uyishintsha ibe ngumthunzi opholile oluhlaza okwesibhakabhaka.

Ungase futhi ucabange ukuthi ukugeza okufudumele okuhle. Cabanga ngomzimba wakho uphumule. Noma ngabe isiphi isithombe osisebenzisayo, zama ukuba nemininingwane ngangokunokwenzeka ukuze uzuze kakhulu.

I-Biofeedback

I-Biofeedback wuhlobo lwezokwelapha olusiza ukukhulisa ukuqonda kwakho ukuthi umzimba wakho uphendula kanjani kuma-stressors nakwezinye izinto ezishukumisayo. Lokhu kuhlanganisa nobuhlungu.

Ngesikhathi seseshini ye-biofeedback, umelaphi uzokufundisa ukuthi ungazisebenzisa kanjani izindlela zokuphumula, izivivinyo zokuphefumula, kanye nokuzivocavoca kwengqondo ukweqa impendulo yomzimba wakho ekucindezelekeni noma ebuhlungu.

I-Biofeedback isetshenziselwa ukwelapha izimo ezahlukahlukene ezingokwengqondo nezingokomzimba. Lokhu kufaka phakathi ubuhlungu obungapheli bokubuya emuva kanye nokuphazamiseka kwemisipha.

Okubalulekile

Okuhlangenwe nakho kobuhlungu kuyinkimbinkimbi. Ngenkathi ungeke uguqule njalo umthombo wobuhlungu bakho, kunezindlela ongashintsha ngazo umbono wakho wezinhlungu. Vele uqiniseke ukuthi uyabona udokotela uma unezinhlungu eziya ziba zimbi noma eziphazamisa impilo yakho yansuku zonke.