Ngaba ngamanye amaxesha uziva ngolu hlobo? Uziva udidekile, awukwazi ukucinga kakuhle, ngequbuliso uyalibala into obuyithetha ngelixa uthetha, okanye uzive ngathi into ethethwa ngumntu ayingeni kakuhle. Kufana nenkungu egqume ubuchopho bakho. Oku sikubiza ngokwezonyango ngokuthi "inkungu yobuchopho." Asikuko isifo, kodwa yingqokelela yeempawu ezinokubangelwa zizinto ezahlukeneyo.
Yintoni kanye kanye 'ingqondo engcolileyo'?
'Ingxolo yobuchopho' liqela leempawu ezichaphazela indlela ocinga ngayo, okanye ukusebenza kwengqondo. Ngamafutshane, iphazamisa amandla akho okucinga ngokucacileyo, ukugxila, nokukhumbula izinto. Njengokuba ungenakuyibona indlela ngemini enenkungu, ingqondo yakho ivakalelwa ngathi igqunywe ngamafu. Ingenza kube nzima ukugqiba imisebenzi yemihla ngemihla, ukuqhubeka nencoko, ukulandela imiyalelo, okanye nokukhumbula amanyathelo omsebenzi.
Le meko ingenzeka emva kokugula, njengesiphumo esingesihle samayeza athile (afana ne-chemotherapy yomhlaza), okanye njengophawu lwesimo esifihlakeleyo. Ugqirha wakho unokukunceda ufumanise unobangela ochanekileyo.
Zithini iimpawu 'zenkungu yobuchopho'?
Iimpawu 'zenkungu yobuchopho' zingahluka kumntu nomntu, kodwa nazi ezinye zeempawu eziqhelekileyo:
| Uphawu | Indlela oziva ngayo |
|---|---|
| Ubunzima bokugxila | Kunzima ukugxila kwinto enye, kwaye ingqondo yam isoloko ivakalelwa kukuba iyazulazula. |
| Ukudideka | Ukungacaci ukuba uza kwenza ntoni kwaye uza kuba phi. |
| Ukudinwa | Ndiziva ndidiniwe kakhulu kwaye ndidiniwe, emzimbeni nasengqondweni. |
| Ukulibala | Ukulibala rhoqo apho izinto bezikhona, izinto ekufuneka zenziwe, nezinto ekufuneka zithethwe. |
| Ukumisa ibali embindini | Ngequbuliso ndilibale ngokupheleleyo into obuyithetha ngelixa uthetha. |
| Ubunzima bokufumana amagama afanelekileyo | Ukulahleka, ukungakwazi ukufumana amagama afanelekileyo okuchaza oko kusengqondweni yakho. |
| Isantya sokucinga esicothisiweyo | Ixesha elandisiweyo lokucinga ngento ethile, ukwenza isigqibo, okanye ukuphendula. |
Zithini izizathu 'zenkungu yobuchopho'?
Zininzi izizathu zoku. Makhe sijonge ezinye zezona ziphambili.
Izizathu ezinxulumene nendlela yokuphila
- Ukungalali ngokwaneleyo: Ukungalali ngokwaneleyo imihla ngemihla kuchaphazela ngqo ukusebenza kwengqondo.
- Uxinzelelo olugqithisileyo: Uxinzelelo olugqithisileyo lunokubangela ukungalingani kwamahomoni emzimbeni kwaye luphazamise ukusebenza kwengqondo.
- Ukutya okungenampilo: Ukutya ukutya okuninzi okucutshungulwayo okuneevithamini kunye nezondlo ezincinci nako kuyimbangela yoku.
Iimeko ezithile zonyango
- Utshintsho kwihomoni: Le meko inokubangelwa lutshintsho kwihomoni, ingakumbi ngexesha lokukhulelwa kunye nokuya exesheni .
- Isifo seswekile kunye namanqanaba aphantsi eswekile egazini (iHypoglycemia): Abantu abanesifo seswekile kunye nabo bafumana ukwehla ngequbuliso kwamanqanaba eswekile egazini banamathuba amaninzi okuba 'nenkungu yobuchopho'.
- Iimeko zokuzikhusela komzimba: 'I-Brain fog' idla ngokubonakala kwiimeko ezifana ne-lupus, i-multiple sclerosis, kunye ne-fibromyalgia.
- Iingxaki zempilo yengqondo: Ezi mpawu zinokubakho nakwiimeko ezifana nokuxhalaba kunye nokudakumba.
- Iimeko zokwahlukana kwemithambo-luvo: Olu lwazi luqhelekile nakubantu abaneengxaki ezifana ne-ADHD (ingxaki yokungakwazi ukugxila kakhulu) kunye ne-autism.
Ezinye izihlandlo ezikhethekileyo
- Emva kokosuleleka yi-COVID-19: 'Ingxolo yobuchopho' ibikwa njengophawu oluphambili lwe-'Long COVID'. Uphando olutsha lubonisa ukuba le meko inokwenzeka kuba intsholongwane ye-COVID ihlala kwinkqubo yethu yokugaya ukutya nasemva kokuba iphilile, iphazamisana nokuveliswa kwee-neurotransmitters ezifana ne-serotonin , eziyimfuneko ekusebenzeni kwengqondo.
- Unyango lwe-chemotherapy: 'I-Brain fog' inokwenzeka njengesiphumo esingesihle solu nyango lunikwa izigulana ezinomhlaza.
- Ukulaliswa esibhedlele ixesha elide: Ukulaliswa esibhedlele ixesha elide emva kokugula kunokuchaphazela umzimba kunye nengqondo.
Yintoni enokwenziwa ukuze kuphunywe kule meko?
Akukho ndlela ithile yonyango lwengxolo yobuchopho. Unyango luxhomekeke kwisizathu esiyintloko. Nangona kunjalo, kukho izinto onokuzenza ukuze uphucule amasosha omzimba wakho kwaye uphucule ukusebenza kwengqondo. Ugqirha wakho unokucebisa ukuba uzame ezi zinto kuqala.
- Lala kakuhle ebusuku: Ziqhelise ukulala iiyure ezisi-7-8 ngaphandle kokuphazanyiswa yonke imihla.
- Yitya ukutya okunesondlo: Ziqhelanise nokutya okunezakhamzimba ezifana nemifuno, iziqhamo, iimbotyi kunye namandongomane.
- Ukuzilolonga: Fumana ubuncinci imizuzu engama-30 yokuzilolonga ngamandla aphakathi ngosuku. Ukuhamba, ukubaleka, okanye ukukhwela ibhayisekile zezona ndlela zilungileyo.
- Bhala izinto ezibalulekileyo: Ukuba ulibale, bhala phantsi amadinga abalulekileyo kunye nezinto omele uzenze kwincwadi okanye kwifowuni yakho.
- Ikhefu libalulekile: Yeka ukusebenza ngokuqhubekayo ngaphandle kokunika ingqondo yakho ikhefu. Thatha ikhefu elifutshane (njengemizuzu engama-30) ngelixa usebenza.
- Unyango lwezengqondo: Unyango lwezengqondo olufana nonyango lwezengqondo (i-CBT) lunokuba luncedo kakhulu.
Ukuba ezi zinto aziyilawuli, ugqirha wakho uza kunyanga unobangela oyintloko. Umzekelo, banokukunika amayeza okudakumba okanye ii-NSAIDs zentlungu nokudumba. Ungaze uyeke unyango ngaphandle kwengcebiso kagqirha.
Usenokuziva ngathi ulinde ividiyo ukuba ilayishwe kuqhagamshelo lwe-intanethi olucothayo, kwaye intloko yakho 'iyabhafa'. Nangona uziva ngathi ufuna ukwenza umsebenzi kwaye unako, kukho into ekubambezelayo. Le yimvakalelo edinisayo kakhulu.
Ngaba udinga ukubona ugqirha?
Ewe, ngokuqinisekileyo. Ukuba le 'ngqondo engcolileyo' iphazamisa ubomi bakho bemihla ngemihla, musa ukuyityeshela. Ingakumbi,
- Ukuba uhlala ulibale amaxesha abalulekileyo,
- Ukuba unengxaki yokwenza imisebenzi elula yemihla ngemihla (umz. ukwenza iti),
- Ukuba awukwazi ukuhoya xa umntu ethetha,
Bona ugqirha wakho ngoko nangoko. 'Ingxolo yobuchopho' yimeko eqhelekileyo kakhulu. Ngoko ke akukho sizathu sokuba neentloni okanye uloyiko. Ugqirha angayifumana imbangela aze akunike unyango kunye neengcebiso ozifunayo.
Umyalezo Wokuya Ekhaya
- 'Ubuchopho obuneNkungu' ayisosifo, kodwa yingqokelela yeempawu ezifana nokulibala nokudideka.
- Le meko inokwenzeka nasemva kokungalali kakuhle, uxinzelelo, indlela yokutya engafanelekanga, utshintsho lweehomoni, kunye nosulelo olufana ne-COVID-19.
- Utshintsho olulula kwindlela yokuphila njengokulala kakuhle, ukutya okunesondlo, kunye nokuzilolonga kunokubonelela ngesiqabu esikhulu.
- Ukuba le meko inzima ngokwaneleyo ukuba ingaphazamisa ubomi bakho okanye iqhubeke ixesha elide, qiniseka ukuba ubona ugqirha ukuze ufumane unobangela.
- Khumbula ukuba awuwedwa ojongene nale meko, kwaye ungafumana uncedo.
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