Ukucindezeleka Nempilo Yakho

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Yini

Ukucindezeleka kwenzeka lapho umzimba wakho uphendula sengathi usengozini. Ikhiqiza ama-hormone, njenge-adrenaline, asheshisa inhliziyo yakho, akwenze uphefumule ngokushesha, futhi kukunikeze amandla amakhulu. Lokhu kubizwa ngokuthi yimpi yokulwa nengcindezi yokulwa noma yendiza.

Izimbangela

Ukucindezeleka kungavela ngenxa yezizathu ezihlukahlukene. Kungalethwa ngengozi, ukufa, noma isimo esiphuthumayo. Ukucindezeleka nakho kungaba nomphumela oseceleni wesifo esibi noma isifo.

Kukhona nokucindezeleka okuhlobene nokuphila kwansuku zonke, indawo yokusebenza, nemithwalo yemfanelo yomkhaya. Kunzima ukuhlala uzolile futhi ukhululekile ezimpilweni zethu ezimatasa.

Noma yiluphi ushintsho ezimpilweni zethu lungaba nengcindezi? Nazi ezinye zezehlakalo ezicindezela kakhulu empilweni njengoba kuchaziwe ekusetshenzisweni okusetshenziswayo U-Holmes no-Rahe Isikali Semicimbi Yokuphila (1967).

• ukufa komngane womshado
• isehlukaniso
• ukwehlukana emshadweni
• ukuchitha isikhathi ejele
• ukufa kwelunga lomndeni eliseduze
• ukugula komuntu noma ukulimala
• umshado
• ukukhulelwa
• umhlalaphansi

Izimpawu

Ingcindezi ingathatha izinhlobo eziningi, futhi ingaba nomthelela ezimpawu zokugula. Izimpawu ezijwayelekile zihlanganisa:

• Ubuhlungu bekhanda
• Ukuphazamiseka kokulala
• Ubunzima bokugxila
• Intukuthelo emfushane
• Isisu esibuhlungu
• Ukungeneliseki kukaJobe
• Ukuziphatha okuphansi
• Ukucindezeleka
• Ukukhathazeka

Isifo sokucindezeleka kwangemva kwenhlekelele (PTSD)

I-Post-traumatic stress disorder (PTSD) ingaba yisimo esinciphisayo esingenzeka ngemuva kokuchayeka esehlakalweni esesabekayo noma ebunzimeni lapho kulimale kabi kakhulu noma kwasongelwa. Izehlakalo ezihlukumezayo ezingadala i-PTSD zibandakanya ukuhlaselwa komuntu siqu okunodlame njengokudlwengula noma ukuphanga, izinhlekelele zemvelo noma ezibangelwa abantu, izingozi, noma impi yamasosha.

Abantu abaningi abane-PTSD baphinde babhekane nobunzima ngendlela yeziqephu ze-flashback, izinkumbulo, amaphupho amabi, noma imicabango esabisayo, ikakhulukazi lapho bevezwa yimicimbi noma izinto ezibakhumbuza ngokuhlukumezeka. Izikhumbuzo zomcimbi nazo zingadala izimpawu. Abantu abane-PTSD nabo bangaba ndikindiki ngokomzwelo, ukuphazamiseka kokulala, ukudangala, ukukhathazeka, ukucasuka, noma ukuqhuma kwentukuthelo. Imizwa yokuba necala okukhulu (okubizwa ngecala lowasinda) nayo iyajwayelekile, ikakhulukazi uma abanye bengasindanga kuleso sehlakalo esibuhlungu.

Abantu abaningi abachayeka esigamekweni esibuhlungu, esicindezelayo banezimpawu ezithile ze-PTSD ezinsukwini nasemavikini alandela isigameko, kodwa izimpawu ngokuvamile ziyanyamalala. Kodwa cishe amaphesenti angu-8 amadoda kanye namaphesenti angu-20 abesifazane ayaqhubeka nokuthuthukisa i-PTSD, futhi cishe amaphesenti angu-30 alaba bantu aba uhlobo olungapheli, noma oluhlala isikhathi eside, oluqhubekayo kukho konke ukuphila kwabo.

Imiphumela yengcindezi empilweni yakho

Ucwaningo seluqala ukukhombisa imiphumela emibi yengcindezi emfushane neyesikhathi eside emizimbeni yethu. Ukucindezeleka kukhuphula ukukhiqizwa komzimba wakho kwe-cortisol ne-adrenaline, amahomoni anciphisa ukusabela kokuzivikela komzimba ngakho maningi amathuba okuthi ungenwe umkhuhlane noma umkhuhlane lapho ubhekene nezimo ezicindezelayo njengokuhlolwa kokugcina noma izinkinga zobudlelwane. Ukukhathazeka okubangelwa ukucindezeleka nakho kungavimbela umsebenzi wemvelo wesilonda. Uma kwenziwa njalo, noma iyiphi yezindlela zokuphumula ezaziwayo-kusuka ekuzivocavoca umzimba kanye nokuphumula kwemisipha kuya ekuzindleni, ekukhulekeleni nasekuhosheleni-usizo ukuvimba ukukhishwa kwamahomoni okucindezeleka nokwandisa ukusebenza komzimba.

Ingcindezi nayo ingadala izinkinga ezikhona zezempilo, mhlawumbe idlale indima ku:

• inkinga yokulala
• ikhanda
• ukuqunjelwa
• isifo sohudo
• ukucasuka
• ukungabi namandla
• ukuntula ukugxilisa ingqondo
• ukudla kakhulu noma ukungadli nhlobo
• intukuthelo
• ukudabuka
• ingozi ephezulu yesifuba somoya ne-arthritis flare-ups
• ukungezwani
• isisu esibuhlungu
• ukuqunjelwa kwesisu
• izinkinga zesikhumba, njengendlwana
• ukucindezeleka
• ukukhathazeka
• ukukhuluphala noma ukuncipha
• izinkinga zenhliziyo
• high blood pressure
• isifo samathumbu esicasulayo
• isifo sikashukela
• intamo kanye/noma ubuhlungu beqolo
• isifiso socansi esincane
• ubunzima bokukhulelwa
  

Abesifazane kanye nengcindezi

Sonke sibhekana nezinto ezicindezelayo ezifana nomgwaqo, izingxabano nabalingani, nezinkinga zomsebenzi. Abanye abacwaningi bacabanga ukuthi abesifazane basingatha ukucindezeleka ngendlela eyingqayizivele--ukunakekela nokuba nobungane.

• Tend : abesifazane bavikela futhi banakekele izingane zabo
• Yiba umngane : abesifazane bafuna futhi bathole ukusekelwa komphakathi

Ngesikhathi sokucindezeleka, abesifazane bavame ukunakekela izingane zabo futhi bathole ukusekelwa kubangane babo besifazane. Imizimba yabesifazane yenza amakhemikhali okukholakala ukuthi akhuthaza lezi zimpendulo. Enye yalawa makhemikhali i-oxytocin, enomthelela wokupholisa phakathi nokucindezeleka. Lona yikhemikhali efanayo ekhishwa ngesikhathi sokubeletha futhi etholakala emazingeni aphezulu komama abancelisa ibele, okukholakala ukuthi bazolile futhi banobudlelwane nabantu kunabesifazane abangancelisi. Abesifazane futhi bane-hormone estrogen, ekhulisa imiphumela ye-oxytocin. Kodwa-ke, amadoda anezinga eliphezulu le-testosterone ngesikhathi sokucindezeleka, elivimbela imiphumela epholile ye-oxytocin futhi ibangele ubutha, ukuhoxiswa, kanye nentukuthelo.

Ongakwenza ukuze uzivikele

Ungavumeli ukucindezeleka kukugulise. Imvamisa asazi ngisho nezinga lethu lokucindezeleka. Lalela umzimba wakho, ukuze wazi lapho ukucindezeleka kuthinta impilo yakho. Nazi izindlela zokukusiza ukuthi ubhekane nengcindezi:

• Nethezeka. Kubalulekile ukuphumula. Umuntu ngamunye unendlela yakhe yokuphumula. Ezinye izindlela zifaka ukuphefumula okujulile, i-yoga, ukuzindla, kanye nokwelashwa kwe-massage. Uma ungakwazi ukuzenza lezi zinto, thatha imizuzu embalwa uhlale, ulalele umculo opholile, noma ufunde incwadi. Ukuzama ukuphefumula okujulile:
• Lala phansi noma uhlale esihlalweni.
• Phumula izandla zakho esiswini sakho.
• Kancane ubale ku-4 bese uhogela ngamakhala akho. Yizwa isisu sakho sikhuphuka. Yibambe umzuzwana.
• Kancane kancane ubale ku-4 ngenkathi ukhipha ngomlomo wakho. Ukuze ulawule ukuthi uphefumula ngokushesha kangakanani, qinisa izindebe zakho sengathi uzoshaya ikhwela. Isisu sakho sizowa kancane.
• Phinda izikhathi ezinhlanu kuya kwezingu-10.

• Zinike isikhathi. Kubalulekile ukuzinakekela. Cabanga ngalokhu njengomyalelo ovela kudokotela wakho, ukuze ungazizwa unecala! Akunandaba ukuthi umatasa kangakanani, ungazama ukubekela eceleni okungenani imizuzu engu-15 usuku ngalunye kusheduli yakho ukuze uzenzele okuthile, njengokugeza ibhibhu, ukuhambahamba, noma ukubiza umngani.

• Lala. Ukulala kuyindlela enhle yokusiza umzimba nengqondo yakho. Ukucindezeleka kwakho kungaba kubi kakhulu uma ungalali ngokwanele. Awukwazi futhi ukulwa nokugula uma ungalali kahle. Ngokulala ngokwanele, ungakwazi ukubhekana nezinkinga zakho kangcono futhi wehlise ingcuphe yokugula. Zama ukulala amahora ayisikhombisa kuya kwayisishiyagalolunye ubusuku ngabunye.
• Yidla kahle. Zama ukufaka uphethiloli ngezithelo, imifino, namaprotheni. Imithombo emihle yamaprotheni kungaba ibhotela lamantongomane, inkukhu, noma isaladi le-tuna. Yidla okusanhlamvu okuphelele, okufana nesinkwa sikakolweni kanye nokuqhekeka kukakolweni. Ungakhohliswa yi-jolt oyithola ku-caffeine noma ushukela. Amandla akho azophela.
• Hambisa. Ukholelwa noma cha, ukwenza umsebenzi womzimba akusizi nje ukukhulula imisipha yakho eqinile, kodwa kusiza isimo sakho sengqondo, futhi. Umzimba wakho wenza amakhemikhali athile, abizwa ngama-endorphin, ngaphambi nangemva kokuzivocavoca umzimba. Zinciphisa ukucindezeleka futhi zithuthukise imizwa yakho.
• Khuluma nabangani. Khuluma nabangani bakho ukuze bakusize ubhekane nengcindezi. Abangane bayizilaleli ezinhle. Ukuthola umuntu ozokuvumela ukuba ukhulume ngokukhululekile ngezinkinga nemizwa yakho ngaphandle kokukwahlulela kwenza izwe elihle. Kuyasiza futhi ukuzwa umbono ohlukile. Abangane bazokukhumbuza ukuthi awuwedwa.
• Thola usizo kochwepheshe uma uludinga. Umelaphi angakusiza ubhekane nengcindezi futhi uthole izindlela ezingcono zokubhekana nezinkinga. Ukuze uthole izinkinga ezinkulu ezihlobene nokucindezeleka, njenge-PTSD, ukwelapha kungasiza. Kukhona nemithi engasiza ekunciphiseni izimpawu zokudangala nokukhathazeka futhi isize ukukhuthaza ukulala.

• Ukuyekethisa. Ngezinye izikhathi, akukufanele ngaso sonke isikhathi ukucindezela ukuphikisana. Nikeza kanye ngesikhashana.
• Bhala phansi imicabango yakho. Wake wathayipha i-imeyili eya kumngani wakho ngosuku lwakho oluhle futhi wazizwa ungcono ngemuva kwalokho? Kungani ungathathi ipeni nephepha ubhale phansi ukuthi kwenzekani empilweni yakho. Ukugcina iphephabhuku kungaba yindlela enhle yokukhipha izinto esifubeni sakho nokusebenza ezinkingeni. Kamuva, ungabuyela emuva futhi ufunde ijenali yakho futhi ubone ukuthi ingakanani inqubekelaphambili osuyenzile.
• Siza abanye. Ukusiza omunye umuntu kungakusiza. Siza umakhelwane wakho, noma ivolontiya emphakathini wakini.
• Thola umdlalo wokuzilibazisa. Thola okuthile okujabulelayo. Qiniseka ukuthi uzinika isikhathi sokuhlola izintshisekelo zakho.
• Beka imikhawulo. Uma kuziwa ezintweni ezifana nomsebenzi nomndeni, thola ukuthi yini ongayenza ngempela. Kukhona amahora amaningi kuphela ngosuku. Zibekele imingcele wena nabanye. Ungesabi ukuthi CHA kuzicelo zakho zesikhathi namandla akho.
• Hlela isikhathi sakho. Cabanga phambili ngokuthi uzosisebenzisa kanjani isikhathi sakho. Bhala uhlu lwezinto okufanele zenziwe. Thola ukuthi yini ebaluleke kakhulu ukuyenza.
• Musa ukubhekana nengcindezi ngezindlela ezingenampilo. Lokhu kuhlanganisa ukuphuza kakhulu utshwala, ukusebenzisa izidakamizwa, ukubhema, noma ukudla ngokweqile.

Kushintshwe ngokwengxenye kusuka kuNational Women's Health Information Center (www.womenshealth.gov)

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