Ngaba ngamanye amaxesha uziva ngolu hlobo? "Hayi bo, esi sihlungu sesisu senzeka kuphela xa usebenza nzima kakhulu," okanye "Kwangoko nje ndiziva ndixhalabile kancinci, olu lusu luqala ukuba buhlungu." Asinguwe wedwa, uninzi lwethu lukhe lwaba namava anjalo. Kuqhelekile ukuba izinto ezinje ngoxinzelelo, usizi, kunye nokuxhalaba ezingqondweni zethu zibonakale njengokugula emizimbeni yethu. Yiloo nto siza kuthetha ngayo ngokunzulu kweli nqaku namhlanje.
Yintoni le ngxaki yengqondo neyomzimba?
Eli gama lisenokuvakala ngathi yinto enkulu neyinkimbinkimbi ukuyithetha. Kodwa intsingiselo yalo ilula kakhulu. Masiwahlule la magama mabini.
- Igama elithi "Psycho" lithetha "ukunxibelelana nengqondo."
- "IsiSomatiki" sithetha "ukuhambelana nomzimba."
Ngamafutshane, sibiza isifo sengqondo njengemeko apho isifo esikhoyo emzimbeni wethu siba sibi okanye iimpawu ezintsha zomzimba zivela ngenxa yezinto ezinje ngoxinzelelo, ixhala, kunye nosizi engqondweni yethu.
Oku akuyonto ubuyicinga. Ezi mpawu ziingxaki zomzimba zokwenyani ozifumanayo. Umahluko kukuba imeko yakho yengqondo yeyona nto iphambili ekubeni ezi ngxaki ziqala okanye ziyanda.
Khawucinge ngalo mzekelo. Umntu unesifo seswekile. Unengxaki enkulu emsebenzini kwaye uziva exinezelekile kakhulu. Nokuba uzama kangakanani na ukulawula amanqanaba eswekile egazini lakhe ngaloo mihla, akalawuleki. Lo ngowona mzekelo ubalaseleyo woku. Apha, uxinzelelo lwengqondo luye lwayenza mandundu isifo seswekile.
Zeziphi izifo ezinokubangela uxinezeleko?
Ngaphambili, oogqirha babecinga ukuba izifo ezifana nesifo sephepha kunye nezilonda zesisu zibangelwa luxinzelelo. Nangona kunjalo, uphando lwamva lufumanise ukuba isifo sephepha sibangelwa yintsholongwane kunye nezilonda zesisu yintsholongwane ebizwa ngokuba yi-`H. pylori`.
Nangona kunjalo, oko akuthethi ukuba uxinzelelo alunampembelelo. Uxinzelelo lunokubangela ukuba isifo esikhoyo sibe sibi kakhulu kwaye iimpawu zaso zibe zimbi ngakumbi.
Makhe sijonge le theyibhile ingezantsi ukuze sibone ezinye zeemeko zempilo ezinokwenziwa mandundu luxinzelelo.
| Imeko yezonyango | Indlela uxinzelelo oluchaphazela ngayo |
|---|---|
| I-Arthritis kunye nezinye izifo ezivuthayo | Uxinzelelo lunokunyusa ukudumba emzimbeni, nto leyo enokubangela iintlungu nokuvuvukala kwamalungu. |
| Isifo seswekile | Uxinzelelo lunokutshintsha ukusebenza kweehomoni kwaye lubangele ukuba amanqanaba eswekile egazini anyuke okanye kube nzima ukuwalawula. |
| Isifo sentliziyo kunye noxinzelelo lwegazi | Uxinzelelo olude luyandisa uxinzelelo lwegazi kunye nesantya sentliziyo, nto leyo ebangela uxinzelelo olungakumbi entliziyweni. |
| Izifo zamathumbu (IBS - Irritable Bowel Syndrome) | Le meko, etshintshatshintsha iimpawu ezifana neentlungu zesisu, ukudumba, urhudo, okanye ukuqhina, inokuba nzima kakhulu xa uxinzelelo lusanda. |
| Izifo zesikhumba (iPsoriasis, i-Eczema) | Ngenxa yokuba uxinzelelo luchaphazela inkqubo yomzimba yokuzikhusela, izifo zesikhumba zingaba mandundu, zibangele ukurhawuzelela kunye nokurhawuzelelwa. |
| Iingxaki zokulala | Ixhala kunye noxinzelelo zinokwenza kube nzima ukulala okanye ukukuvusa ungakhange ukwazi ukuzola ingqondo yakho. |
Yintoni umahluko phakathi kwe-Psychosomatic Disorder kunye ne-Somatic Symptom Disorder?
Nangona ezi meko zimbini zinokuvakala zifana, kukho umahluko omncinci kodwa obalulekileyo phakathi kwezi zimbini. Masiqonde oku ngomzekelo olula.
- Ingxaki Yokuphefumla: Khawuthelekelele ukuba ugqirha ukufumanise ukuba unesifo esibizwa ngokuba yiHypertension. Xa uxinezelekile kakhulu ngenxa yengxaki yosapho, uxinzelelo lwakho lwegazi luyanda nangakumbi. Oku kuthetha ukuba imeko ekhoyo yenziwa mandundu luxinezeleko.
- Ingxaki yeSimpawu zeSomatic:Okwenzekayo apha kukuba, ufumana intlungu emzimbeni wakho. Kodwa ucinga ngayo kakhulu kwaye ukhathazeke kakhulu, "Ngaba ndinento enzulu?", "Ngaba olu luphawu lomhlaza?" Usuku lwakho lonke, ubomi bakho bonke, luqala ukujikeleza kuloo mpawu. Eyona nto iphambili apha kukuxhalaba kakhulu kunye nokuxhalaba malunga neempawu.
Kwimeko yokuqala, iingxaki zengqondo ziyenza mandundu imeko yokugula komzimba. Kwimeko yesibini, ingqondo ixhalabela kakhulu uphawu oluncinci emzimbeni.
Ziziphi iimpawu zeengxaki zengqondo ezichaphazela umzimba?
Iimpawu ziyahluka kumntu nomntu kwaye zixhomekeke kwimeko yempilo esisiseko, kodwa kukho iimpawu ezininzi eziqhelekileyo zomzimba nezengqondo ezinokubangelwa luxinzelelo.
| Iimpawu eziqhelekileyo zoxinzelelo | |
|---|---|
| Iimpawu Zomzimba | |
| Ukwanda kwesantya sentliziyo, iintlungu zesifuba | Ukudinwa rhoqo, ukungalali |
| Intloko ebuhlungu kunye nesiyezi | Ukungcangcazela kwamalungu omzimba |
| Uxinzelelo lwegazi olunyukileyo | Ukuqina kwemisipha, ukuqina komhlathi |
| Iingxaki zesisu kunye nenkqubo yokugaya ukutya | Ubuthathaka benkqubo yomzimba yokuzikhusela (ukugula rhoqo) |
| Iimpawu Zengqondo/Zeemvakalelo | |
| |
Kutheni uxinzelelo luchaphazela umzimba ngolu hlobo kwabanye abantu?
Imizimba yethu ikulungele kakhulu ukujongana nengozi engalindelekanga okanye imeko eyoyikisayo. Oku sikubiza ngokuba "yimpendulo yokulwa okanye yokubaleka." Khawuthelekelele ukuba kwenzeka ntoni xa unqumla isitalato kwaye imoto ebaleka ngequbuliso ifika kuwe? Umzimba wakho uyangcangcazela, intliziyo yakho ibetha ngokukhawuleza, kwaye ukuphefumla kwakho kuyakhawuleza. Leyo yindlela yomzimba wakho yokulungiselela ukubaleka ingozi ngelo xesha.
Ngeli xesha, inxalenye `yesivane` yenkqubo yemithambo-luvo yomzimba wethu iyavulwa. Xa ingozi idlulile, inxalenye `ye-parasympathetic` iyavulwa ize ibuyisele umzimba kwimeko yawo eqhelekileyo, oko kukuthi, imeko `yokuphumla nokugaya`.
Kodwa ingxaki kukuba, xa sixinezelekile ixesha elide ngenxa yezinto ezifana neengxaki zomsebenzi, iingxaki zosapho, okanye iingxaki zemali, imizimba yethu ihlala ikwimeko "yokulwa okanye ukubaleka". Ngenxa yoko, olu tshintsho luyaqhubeka lusenzeka emzimbeni:
- Uxinzelelo lwegazi, isantya sentliziyo, kunye nesantya sokuphefumla zihlala ziphezulu.
- Ukwanda kwamanqanaba eswekile egazini.
- Ukwanda kokuvuvukala emzimbeni.
- Ukusebenza okungaqhelekanga kwenkqubo yokugaya ukutya.
- Ukuphazamiseka kwenkqubo yokulungiswa kweeseli zomzimba.
- Ukuncipha kokuhamba kwegazi ukuya kwinxalenye yengqondo yethu elawula izinto ezifana nokwenza izigqibo kunye nengqalelo (i-prefrontal cortex).
Olu tshintsho lunokubangela umonakalo kwiinkqubo ezahlukeneyo emizimbeni yethu ngokuhamba kwexesha. Abanye abantu banokuba novelwano ngakumbi kuxinzelelo ngenxa yemfuza, iimpawu zobuntu, kunye neemeko zokusingqongileyo. Basengozini enkulu yokuhlaselwa zezi meko.
Ugqirha uyixilonga aze ayinyange njani le meko?
Uxilongo
Akukho vavanyo lwegazi okanye iskeni ethile yokufumanisa esi sifo. Konke ugqirha wakho anokukwenza kukuthetha nawe.
Uza kukubuza imibuzo malunga neempawu zakho, indlela eziqale ngayo, ukuba ziqala nini ukuba mandundu, kunye noxinzelelo ebomini bakho, emsebenzini, nakubomi bosapho. Nguwe kuphela onokubona ukuba uziva uxinezelekile kangakanani. Ke ngoko, kubaluleke kakhulu ukuthetha ngokukhululekileyo nogqirha wakho ngaphandle kokufihla nantoni na.
Iindlela zonyango
Unyango luneenjongo ezimbini eziphambili. Enye kukunyanga imeko yakho yomzimba (umz. isifo seswekile, uxinzelelo lwegazi oluphezulu) kwaye enye, kwaye okona kubaluleke kakhulu, kukukunceda ulawule uxinzelelo lwengqondo olubangela oko.
Olu nyango lulandelayo lungacetyiswa koku:
- Unyango lwengqondo: Oku kukwabizwa ngokuba yi "talking therapy." Ungathetha nogqirha wengqondo oqeqeshiweyo okanye ugqirha wengqondo malunga neengxaki zakho kwaye ufunde indlela yokuzisingatha kunye nokulawula iindlela zakho zokucinga. Unyango lwengqondo lokuziphatha (CBT) yindlela esebenzayo kakhulu esetyenziselwa oku.
- Unyango olusekelwe kwiNgqondo: Oku kukufundisa ukuba uphile kwixesha langoku kwaye woyise ixhala ngokusebenzisa iindlela zokucamngca kunye neminye imisebenzi.
- Amayeza: Kwezinye iimeko, ugqirha angakunika amayeza okuxinzelela ingqondo okanye awokuthomalalisa uxinzelelo. La mayeza kufuneka athathwe kuphela phantsi kweliso likagqirha .
Ungayilawula njani ingcinezelo kwaye uzikhusele kule meko?
Khumbula, asinakulawula yonke into eyenzekayo ebomini bethu, kodwa zininzi izinto esinokuzenza ukulawula uxinzelelo lwethu.
- Ukuzilolonga: Yenza into efana nokuhamba, ukubaleka, ukudada, njl.njl. ubuncinane imizuzu engama-30 yonke imihla. Ukuzilolonga kukhuthaza ukuveliswa "kweehomoni zovuyo" emzimbeni.
- Lala kakuhle: Zama ukulala iiyure ezisi-7-8 ngaphandle kokuphazanyiswa ngosuku. Ukulala yeyona ndlela ilungileyo yokuphumla kwengqondo nomzimba.
- Yitya ukutya okunempilo: Yitya iziqhamo, imifuno, kunye nemifuno engaphezulu. Kuphephe ukutya okucutshungulweyo, iziselo ezineswekile, kunye nokutya okunamafutha amaninzi.
- Beka imida: Musa ukuthi "ewe" kuyo yonke into. Funda ukuthi "hayi" kwizinto ongenakukwazi ukuzenza. Lawula ixesha lakho namandla akho.
- Ziqhelise iindlela zokuphumla: Ziqhelise izinto ezifana nokuzilolonga ngokuphefumla nzulu, i-yoga, kunye nokucamngca yonke imihla.
- Thetha nomntu omthembayo: Musa ukugcina iingxaki zakho zingaphakathi. Thetha nomhlobo okanye ilungu losapho olithembayo ngazo.
- Ziphephe utywala nokutshaya: Ezi zizisombululo zexeshana nje. Ekugqibeleni, ezi ziyingozi kakhulu kwimpilo yengqondo neyomzimba.
Ngawaphi amaxesha afanelekileyo okubonana nogqirha?
Ukuba ufumana uxinzelelo olude nolunzima oluchaphazela ukusebenza kwakho kwemihla ngemihla, qiniseka ukuba ubona ugqirha wakho. Musa ukulibazisa, ingakumbi ukuba unesifo esingapheliyo esifana nesifo seswekile okanye isifo sentliziyo.
Imibuzo ethile yokubuza ugqirha wakho
- "Gqirha, olu xinzelelo luchaphazela njani isifo sam?"
- "Ngaba ndisengozini yokufumana ezinye izifo ngenxa yolu xinzelelo?"
- "Ndingenza ntoni ukuze ndilawule olu xinzelelo?"
- "Ngaba kufuneka ndidibane nogqirha wengqondo okanye umcebisi?"
Umyalezo Wokuya Ekhaya
- Uxinzelelo olusezingqondweni zethu lunokwenza izifo zibe mandundu emizimbeni yethu. Oku akuyonto icingelwayo ezingqondweni zethu, yimpembelelo yokwenyani yomzimba.
- Ukuba sele unemeko efana nesifo seswekile, uxinzelelo lwegazi oluphezulu, okanye isifo solusu, ukulawula uxinzelelo yinxalenye ebaluleke kakhulu yonyango.
- Izinto ezilula ezifana nokulala kakuhle, ukuzilolonga rhoqo , ukutya ukutya okunempilo, kunye nokuzibekela imida zinokunceda kakhulu ekunciphiseni uxinzelelo.
- Ukuba unengxaki yokulawula uxinzelelo lwakho wedwa, ungabi nazintloni zokuthetha nogqirha wakho ngalo mba. Ukucela uncedo luphawu lwamandla, hayi ubuthathaka.
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