Amasu Ochwepheshe be-3 Wokumisa Ingcindezi Ngaphambi kokuthi Iphume Ekulawuleni

-Delile

• Ungamisa Kanjani Ukucindezeleka, Ngokusho Kwezazi
• Hlakulela Isimo Sengqondo Esiqondile
• Thola Izindlela Zokuhlanganisa Abangane Nokuqina Komzimba
• Beka Kuqala Ukuzinakekela
• Buyekeza kwe-

Ukuzizwa ucindezelekile kubukhulu kungenza inombolo emzimbeni wakho. Esikhathini esifushane, kungakunika ikhanda elibuhlungu, kubangele izisu ezibuhlungu, kuqede amandla akho, futhi kuqede ukulala kwakho, kukwenze ube nekhanda elibuhlungu kakhulu kunangaphambili. Kodwa ngokuhamba kwesikhathi, kungakhuphula izinga lokushaya kwenhliziyo nomfutho wegazi, okungabangela izinkinga zempilo ezingathi sína, njengokuhlaselwa yinhliziyo nokushaywa unhlangothi; kuholele ekucasukeni kwamathumbu; ngisho nokwenza kube nzima kakhulu ukukhulelwa, ngokusho kweHhovisi Lezempilo Yabesifazane.

Ngenhlanhla, awuyona i-SOL ngokuphelele uma unokuthambekela kokukhungatheka futhi unqenqemeni ngakho konke ukushelela. Lapha, ochwepheshe babelana ngamathiphu amathathu abalulekile okuthi ungakumisa kanjani ukucindezeleka ekutholeni umfutho - futhi ukuvimbele ukuthi kuthuthuke kwasekuqaleni.

Ungamisa Kanjani Ukucindezeleka, Ngokusho Kwezazi

Hlakulela Isimo Sengqondo Esiqondile

Lapho ukucindezeleka kuba yisifo esingapheliyo, kungaphambana nokuthi umzimba wakho ukwazi kanjani ukulwa nokutheleleka.“Umphumela wengcindezi ekukhiqizeni komzimba izinhlobo ezahlukene zamangqamuzana amhlophe egazi - ngokuvamile avikela izifo - uyinkimbinkimbi, kodwa ekugcineni ungabangela izinguquko ekuphenduleni kwamasosha omzimba," kusho u-Ellen Epstein, MD, i-allergist-immunologist in. Isikhungo saseRockville, eNew York. (I-FYI, ukulala kungathinta amasosha akho omzimba.)

Uma manje uxakekile uGoogling "ukuthi ungamisa kanjani ukucindezeleka," nansi impendulo yakho: Qeqesha ikhono lokuqina. “Ukuqina yikhono lokubhekana nokucindezeleka, futhi abantu bangakha izici zokuzivikela ukuze bakhulise,” kusho uMary Alvord, Ph.D., isazi sokusebenza kwengqondo eMaryland odale izinhlelo zokwakha ukuqina.

Olunye uphawu lokuqina ukwazi ukuthi awunamandla okubhekana nezinselelo - noma ezinkulu ezifana, zithi, zihlala endaweni yokukhiya. “Ungakubheki njengokulahleka. Bheka lokhu njengonyaka ohlukile, ”kusho u-Alvord. “Cabanga ngokuthi ungaba kanjani nobuciko ngokuxhumanisa. Cabanga ukuthi lokhu kusinikeza ithuba lokucabanga ngezindlela ezintsha. Akudingekile ukuthi ngaso sonke isikhathi senze izinto ezindala ezifanayo." (Okuhlobene: Ukuthuthukisa Lolu hlobo Lokuqina Kungakusiza Uzuze Ukukhula Okukhulu Komuntu Siqu)

Thola Izindlela Zokuhlanganisa Abangane Nokuqina Komzimba

"Ucwaningo lusekela ukuthi, ngezindlela eziningi, ukwesekwa kwezenhlalo nakho kusisiza siphile isikhathi eside," kusho u-Alvord. Ukuxhuma kuyisihluthulelo sokwazi kangcono ukulwa nokucindezeleka, kungeza uDkt.Epstein. "Siyazi ukuthi ukunyakaza kusiza nempilo yethu ngokwengqondo nangokomzimba," kusho u-Alvord. "Ngitshela abantu ukuthi baphumele ngaphandle okungenani kanye ngosuku ukuze bathuthe."

Uma kukhulunywa ngemibono yokuthi ungakunqanda kanjani ukucindezeleka, uDkt.Epstein uncoma ukuzijabulisa nokuzivocavoca umzimba njalo. Uthi: “Vele ubeke isimiso sansuku zonke. Uma ungakwazi ukuhlangana, sebenzisa i-Zoom noma i-Facebook. Uma ungakwazi ukuya ejimini, sakaza amavidiyo wokuzilolonga ndawonye.

Beka Kuqala Ukuzinakekela

Izisekelo ezilula njengokulala kahle ebusuku, ukuphuza amanzi usuku lonke, nokuphumula kwemisipha ngamabomu yizinyathelo ezibalulekile zokumelana nokucindezeleka.

"Abantu abangalali kahle banamazinga aphakeme kakhulu we-hormone yokucindezeleka i-cortisol," kusho uBrian A. Smart, M.D., uchwepheshe we-immunology e-Illinois. "Futhi uma uphelelwe amanzi njalo, kungenye imbandezelo emzimbeni ngoba amazinga e-cortisol angaphakama ngenxa yalokho." (Okuhlobene: Engikufundile Ngokuzama Ukuhlolwa Kwengcindezi Yasekhaya)

Uyazibuza ukuthi ungakumisa kanjani ukucindezeleka phakathi nosuku olumatasa lomsebenzi? Ukuze usethe kabusha ntambama, zama ukuphumula kwemisipha okuqhubekayo: Ngamunye ngamunye, hlanganisa iqembu ngalinye lemisipha liqine ngangokunokwenzeka, bese ulidedela. "Uzofunda umehluko phakathi kwendlela imisipha yakho ezizwa ngayo lapho iqinile iqhathaniswa nekhululekile, futhi ikhulula ukungezwani," kusho u-Alvord. Futhi ngenkathi ukuyo, khaza amanzi.

I-Shape Magazine, ka-March 2021

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