Kukho iintsuku apho uziva ngathi yonke into ikuwela ngaxeshanye. Iingxaki ekhaya, emsebenzini eofisini, iingxaki zemali , izinto zabantwana... Awunawo na amaxesha apho uziva ngathi intloko yakho iyaqhuma ngenxa yazo zonke ezi zinto, uze uzive udiniwe kangangokuba awukwazi ukwenza nantoni na? Oku kuyinto eqhelekileyo kubantu abaninzi. Asikuko ukuba unetyala. Kukho umda koko imizimba neengqondo zethu zinokukusingatha. Xa loo mda ugqithiwe, iingxaki ziyaqala.
Yintoni kanye kanye 'i-Allostatic Overload'?
Masiyiqonde le meko ngokulula. Khawuthelekelele umzimba wakho ufana nemoto. Xa sisebenzisa imoto, amalungu ayo ayaguga ngokuhamba kwexesha. Kwenzeka ntoni ukuba ayigcinwanga kakuhle okanye ayilungiswanga ngexesha? Imoto yonakala ngequbuliso. Kunjalo nangomzimba wethu.
Zonke iintlobo zoxinzelelo ebomini, oko kukuthi, uxinzelelo, zichaphazela imizimba yethu. Inkqubo apho imizimba yethu izivumelanisa nezi ngcinezelo ibizwa ngokuba yi-"Allostasis." Kodwa xa olu xinzelelo lungabalulekanga, inkqubo yomzimba wethu yokuzivumelanisa nayo iyawohloka. Yiloo nto siyibiza ngokuba yi-"Allostatic Overload" kwizonyango. Ngamafutshane, kuxa umzimba nengqondo yakho zidlula kwinqanaba loxinzelelo ezinokukwazi ukulithwala.
Uphando lubonise ukuba le 'Allostatic Overload' inokukhokelela kwisifo sentliziyo, uxinzelelo lwegazi oluphezulu , iingxaki zempilo yengqondo, kwanokufa kwangethuba. Iziphumo zoku azinakuba zezomzimba kuphela, kodwa nezangaphandle. Umzekelo, kufunyenwe ukuba abadlali bezemidlalo baseyunivesithi banamathuba amaninzi okwenzakala ngexesha leemviwo. Oku kungenxa yokuba umzimba 'uxinezelekile' ngenxa yoxinzelelo lwengqondo loviwo.
Ndingayazi njani ukuba ndinengxaki 'yokugcwala kakhulu'?
Kunzima kancinci ukuyiqonda ngqo le nto. Kuba ayisiyonto ivele ngaxeshanye, njengeqatha elijijekileyo. Uninzi lwexesha, iyakhula ngokuhamba kwexesha. Kufana nebali lokuba xa ubeka umququ omninzi phezu kwenqwaba yomququ, umqolo wenkamela uyaphuka kwingcongolo yokugqibela.
Akukho kuxilongwa kukodwa kwe-"Allostatic Overload" kuhlelo lwe-"DSM - Diagnostic and Statistical Manual of Mental Disorders" lweengxaki zengqondo. Ke ngoko, akukho nyango lithile lalo. Uninzi lwexesha, le meko izibonakalisa njengexhala okanye ukudakumba.
Kodwa khangela ukuba unazo na ezi mpawu. Masizahlule zibe ziindidi ezimbini: ezomzimba nezengqondo.
| Iimpawu Zomzimba | Iimpawu Zengqondo Neemvakalelo |
|---|---|
| Iintlungu zomzimba ezingachazwanga. | Ukucaphuka ngokukhawuleza, usoloko uziva ungaphumli. |
| Uxinzelelo lwemisipha kwiindawo ezinje ngomqolo, intamo, nasemagxeni. | Ukungalali ebusuku, ukungakwazi ukulala ngenxa yezinto ezihamba entlokweni yakho. |
| Ukwanda kweemeko ezifana nokuphazamiseka kwesisu kunye ne-gastritis. | Ukuziva uxinezelekile okanye uxhalabile. |
| Ukugula rhoqo (umz., umkhuhlane). Ukuncipha kwamandla omzimba okuzikhusela kwizifo. | Ukungakwazi ukugxila kwinto ethile, ingqondo ingekho engqondweni. |
| Ukuqala ngequbuliso kwentlungu yomqolo (umz. xa ugoba ukuze unxibe ikawusi). | Ukuziva ngathi yonke into "ayinakwenzeka, inzima kakhulu." |
Eyona nto ibalulekileyo kukuba ukuba uqhubeka unale mpawu, ungaguli wedwa kwaye ngokuqinisekileyo thetha nogqirha wakho wosapho. Yena angafumanisa ukuba yintoni ingxaki kuwe aze akuthumelele unyango olufunekayo.
Kulungile, ngoku yintoni enokwenziwa ukuze kuphunywe kule meko?
Ukuba uqaphela ukuba uqala ukuwela kule meko 'yokugqithisela', unokuyithintela. Kodwa ukuba oko akunakwenzeka, kwaye sele ukuloo meko, ungakhathazeki. Zikho iindlela zokuphuma kuyo.
1. Okokuqala, masidwelise imibuzo size siyibeke phambili.
Xa yonke into isifikela ngaxeshanye, siyadideka size singazi ukuba senze ntoni. Eyona sisombululo silungileyo kuloo nto kukubhala phantsi yonke into esengqondweni yakho ephepheni.
- Bhala phantsi yonke into ekubangela uxinezeleko: iingxaki zomsebenzi, imisebenzi yasekhaya, iingxaki zemali, iingxaki zempilo ... Zibhale phantsi zonke.
- Yahlula izinto onokuzilawula kwizinto ongenakukwazi ukuzilawula: Ngoku jonga olo luhlu uze ucime izinto ongenakukwazi ukuzilawula. Umzekelo, kusengqiqweni ukukhathazeka ngemeko yezoqoqosho kweli lizwe. Kodwa awunakuyitshintsha loo nto wedwa. Ngoko ke ukuxhalabela loo nto kuya kwandisa uxinzelelo lwakho.
- Beka izinto onokuzilawula kuqala: Ngoku ekubeni unezinto ezimbalwa onokukwazi ukuzilawula, zihlele zibe "zizinto ekufuneka zenziwe ngoku" kunye "nezinto ezinokwenziwa kamva."
Xa usenza oku, ingqondo yakho iyacaca, nto leyo eluncedo kakhulu ekunciphiseni ixhala .
2. Lawula uxinzelelo ngokwenza umthambo - kodwa lumka.
Ukuzilolonga sisixhobo esihle sokulwa noxinzelelo olukhulu olubangelwa kukusebenza kakhulu emzimbeni. Kodwa kukho ingxaki. Ukuba uzilolonga kakhulu xa sele udiniwe emzimbeni nasengqondweni, unokuba sengozini yokwenzakala.
Khawuthelekelele uqeqesho lokubaleka i-marathon ngelixa unyamekela abazali bakho, unyamekela abantwana abancinci, kwaye usebenza umsebenzi wexesha elizeleyo. Umzimba wakho usenokungakwazi ukumelana nalo msebenzi.
Ngoko ke ufanele wenze ntoni?
- Tshintsha indlela oqhele ukuzilolonga ngayo: Ukuba ubomi bakho buxakekile kwaye buxinezelekile, yehlisa kancinci amandla omthambo wakho.
- Zama i-HIIT: Okumangalisayo kukuba, ukuqhuma okufutshane koqeqesho oluphezulu (HIIT) kulungile kule nto. Umzekelo, khwela ibhayisekile yokuzilolonga imizuzu eli-10-12 ngesantya esiphezulu, phumla okwethutyana, uze wenze imijikelo embalwa. Oku kuqhuma okufutshane kunceda inkqubo yakho yemithambo-luvo ukuba ibuyele esiqhelweni. Oku kunokuba luncedo ngakumbi kunomthambo we-aerobic othatha ixesha elide.
- Ungalibali ukulala nokutya okunempilo: Ukuzilolonga kuphela akwanelanga. Ukulala kakuhle nokutya okunesondlo kubalulekile. Ngaba uxinzelelo lutshintshe indlela otya ngayo? Ngaba uyayeka ukutya? Endaweni yoko, yongeza imifuno neziqhamo kwisidlo sakho, kwaye usele amanzi amaninzi.
Ukongeza koku, ungazama nantoni na ekulungeleyo. Ukucamngca, umthambo wokuphefumla, i-yoga, amasiko akho onqulo... nantoni na inokukunceda uzole ingqondo yakho.
Xa izinto zibuyela esiqhelweni...
Kusenokwenzeka ukuba kukuthathe ixesha elide ukuba uwele kumgibe we-"Allostatic Overload." Kodwa oku kungenziwa ngokukhawuleza kakhulu. Imizimba yethu iyakwazi ukumelana nobunzima. Ukuba unika umzimba wakho oko ukudingayo (ukuphumla, ukutya okunesondlo, umthambo), uya kuphila ngokukhawuleza.
Kodwa ungalindeli ukuba yonke into iza kuba ngcono ngobusuku obunye. Musa ukuzibeka ityala. Usenokucinga , "Eyona nto yayindibangela uxinzelelo yayikumsebenzi wam, ndayeka, kodwa kutheni ndingaziva kakuhle?" Kungathatha iiveki ezimbalwa ukuba umzimba nengqondo yakho iqonde ukuba, "Sikhuselekile ngoku."
Wazi njani ukuba uyalulama?
- Ukuba unokuphumla ngokwenene (hayi nje ukujonga ifowuni yakho, kodwa hlala uzolile kwaye ukhona okwangoku).
- Ukuba ulala kakuhle ebusuku, ungaphazanyiswa.
- Ukuba uziva ngathi ingqondo yakho ipholile kwaye izinto ezihamba entlokweni yakho zinciphile.
Ezi ziimpawu ezilungileyo zokuba uyachacha.
Umyalezo Wokuya Ekhaya
- Xa uxinzelelo lobomi lunganyamezeleki, umzimba nengqondo ziya 'kugqithisela'. Oku sikubiza ngokuba yi -'Allostatic Overload '.
- Iimpawu zoku zingabandakanya iintlungu zomzimba ezingachazwanga, ukungakwazi ukulala, ukucaphuka, kunye nokugula rhoqo.
- Ukubhala phantsi iingxaki ezisengqondweni yakho ephepheni uze ubeke phambili izinto onokuzilawula kunokukunceda kakhulu engqondweni yakho.
- Ukuzilolonga, ukulala kakuhle, kunye nokutya okunempilo zezona zixhobo zibalaseleyo zokoyisa le meko. Kodwa musa ukuyigqithisa , mamela umzimba wakho.
- Ukuphiliswa kuthatha ixesha. Yiba nobubele kuwe. Musa ukuhamba wedwa kolu hambo, thetha nomhlobo othembekileyo, ilungu losapho, okanye ugqirha wakho.
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