Ngaba kufuneka ujikeleze ukususela ngexesha oqala ngalo usuku lwakho de ulale ebusuku? Ngomsebenzi eofisini, iingxaki ekhaya, imfundo yabantwana, iimviwo... ngaba uziva ngathi intloko yakho iyagcwala yile nto, kwaye intliziyo yakho ivakala inzima? Ukuba kunjalo, awuwedwa. Sonke sijongene nale meko ngaxa lithile ebomini bethu. Namhlanje siza kuthetha ngale nto sonke esithetha ngayo ebizwa ngokuba 'luxinzelelo' okanye 'uxinzelelo lwengqondo'.
Ngamafutshane, uxinzelelo yindlela yemvelo yomzimba nengqondo yethu esabela ngayo kumngeni okanye utshintsho ebomini bethu. Enyanisweni, imizimba yethu yenzelwe ukuqaphela nokuphendula kuxinzelelo. Le mpendulo yiyo esinceda sizivumelanise neemeko ezintsha. Ngamanye amaxesha uxinzelelo lulungile. Khawuthelekelele ukuba unovavanyo olubalulekileyo oluzayo. Uxinzelelo oluncinci oluvakalayo ngelo xesha lwenza umzimba wakho ufune ukusebenza nzima, uhlale ixesha elide, kwaye ufunde. Yinto elungileyo leyo. Kodwa ingxaki iqala xa olu xinzelelo, olu mngeni, luqhubeka lufika ngaphandle kokuphumla.
Ziziphi iintlobo eziphambili zoxinzelelo?
Uxinzelelo esiluvayo sonke alufani. Kukho iintlobo ezintathu eziphambili zoxinzelelo. Ukwazi oku kuya kukunceda uqonde ukuba loluphi uhlobo loxinzelelo oluvayo.
| Uhlobo loxinzelelo | Kalula nje... | Umzekelo... |
|---|---|---|
| Uxinzelelo oluphezulu | Oku kuyenzeka ngexesha elifutshane. Kufika ngequbuliso kwaye kuphele ngokukhawuleza. Oku kungaba yinto elungileyo okanye embi. | Uvuyo lokukhwela i-roller coaster enkulu, ukuziva ulwa kancinci nomhlobo wakho... Ezi zinto zisenzeka kuthi sonke ngamanye amaxesha. |
| Uxinzelelo oluPhezulu lwe-Episodic | Okwenzekayo kule meko kukuba uxinzelelo olukhawulezileyo olukhankanywe apha ngasentla luhlala lusenzeka rhoqo kwaye luqhubeka. Oku akushiyi xesha lokuzola okanye lokuthatha ikhefu. | Le meko inokwenzeka rhoqo kwimisebenzi ethile, njengaleyo yezempilo. Abanalo ixesha lokuphumla kwiimeko ezingxamisekileyo eziqhubekayo. |
| Uxinzelelo Olungapheliyo | Olu lolona xinzelelo luyingozi kakhulu. Uxinzelelo oluhlala iiveki, iinyanga, mhlawumbi neminyaka. | Iingxaki emtshatweni, iingxaki eziqhubekayo emsebenzini, kunye neengxaki zemali zonke zinokubangela olu hlobo loxinzelelo lwexesha elide. Kubalulekile ukulawula oku kuba kunokukhokelela kwiingxaki ezininzi zempilo. |
Uxinzelelo luyichaphazela njani imizimba yethu?
Xa uziva uxinezelekile, i-Autonomic Nervous System (ANS) yomzimba wakho iyaqalisa ukusebenza. Yile nto ilawula izinto ezifana nokubetha kwentliziyo yakho kunye nokuphefumla. Impendulo yale nkqubo "yokulwa okanye ukubaleka" yiyo elungiselela umzimba wethu ukuba ujongane nemeko exinezelekileyo.
Nangona kunjalo, xa unexinzelelo oluhlala ixesha elide, okanye olungapheliyo, olu hlobo lokuphendula 'ngokulwa okanye ukubaleka' luyaqhubeka nokusebenza. Oku kubangela ukudinwa okukhulu kunye nomonakalo emzimbeni. Oku kunokubangela ukuba ube neempawu zomzimba, zengqondo kunye nokuziphatha.
Iimpawu ezibangelwa luxinzelelo
Ezi mpawu zingahluka kumntu nomntu. Abanye abantu banokufumana ezininzi zezi mpawu, ngelixa abanye banokufumana ezinye iimpawu.
| Uhlobo lwempawu | Indlela echaphazela ngayo kunye nemizekelo |
|---|---|
| Iimpawu zomzimba (Izinto eziviwa ziimvakalelo) |
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| Iimpawu zengqondo (Izinto ezifika engqondweni) |
|
| Iimpawu zokuziphatha (Utshintsho kwindlela yokuziphatha) |
|
Ingaba uxinzelelo lubangela ukurhawuzelela kwesikhumba? (Ukurhawuzelela koxinzelelo)
Ewe, abanye abantu banokuba nemibimbi epinki, ephakanyisiweyo (ii-hives) eluswini lwabo xa bexinezelekile. Oku kunokuba kukurhawuzelela, ukutsha, nokuba buhlungu. Oku kudla ngokubangelwa kukungezwani nento ethile, kodwa ngamanye amaxesha uxinzelelo olunzima lunokuba yimbangela. Ugqirha wakho unokukunika i-antihistamine yokunyanga ezi zinto. Kodwa, okubaluleke ngakumbi, lawula uxinzelelo lwakho.
Yintoni ebangela uxinezeleko?
Kukho izinto ezininzi ezinokubangela uxinezeleko. Kwakhona, into ebangela uxinezeleko komnye umntu isenokungabi yingxaki komnye. Ezinye izizathu zinokuba zizinto ezilungileyo kanti ezinye zinokuba zizinto ezimbi.
Umzekelo, ukufumana umsebenzi omtsha nokulahlekelwa ngumsebenzi kunokubangela uxinezeleko.
Nazi ezinye zezizathu eziqhelekileyo zoxinzelelo:
- Ukugula okanye ukufa kwelungu losapho okanye umntu omthandayo
- Ukutshata, ukwahlukana okanye ukuqhawula umtshato
- Iingxaki zemali
- Ukufudukela kwikhaya elitsha
- Ukuya ekhefini (ngamanye amaxesha kuyabangela uxinzelelo)
- Ukuba nomntwana
- Umhlala-phantsi emsebenzini
Ukongeza kwezi zinto, uxinzelelo lwexesha elifutshane lunokubakho ngenxa yezinto ezincinci esijongene nazo kubomi bemihla ngemihla.
- Ukufundela uviwo olukhulu
- Ukulungiselela intetho emsebenzini
- Ukulwa nomhlobo
- Ukugqiba umsebenzi omninzi ngexesha elifutshane
- Ukuba neengxaki ezincinci ezininzi ngaxeshanye (umz. ukubhajwa kwiimoto, ukuchitha ikofu emzimbeni wakho, ukufika emva kwexesha emsebenzini, njl.njl.)
Imiphumo eyingozi yoxinzelelo lwexesha elide
Uxinzelelo olungapheliyo, ukuba alunyangwa, lunokubangela iingxaki ezininzi zempilo ezihlala ixesha elide.
- Inkqubo yomzimba yokuzikhusela: Yandisa umngcipheko wokufumana izifo ezifana ne-arthritis, i-fibromyalgia, kunye ne-psoriasis.
- Inkqubo yokugaya ukutya: Ukunyuka okanye ukwehla kobunzima, izilonda zesisu, kunye nesifo samathumbu esirhawuzelelwayo sinokubakho.
- Intliziyo kunye nenkqubo yokujikeleza kwegazi: Kukhokelela kwiimeko ezifana noxinzelelo lwegazi oluphezulu, ukunyuka kwesantya sentliziyo, kunye nokubetha kwentliziyo.
- Inkqubo yokuzala: Yandisa umngcipheko weengxaki ezifana nosulelo, i-polycystic ovarian syndrome, kunye nokungazali.
Ukongeza kuko konke oku, uxinzelelo lwexesha elide lunyusa umngcipheko wokuba neemeko zempilo yengqondo ezifana nokudakumba okanye ixhala .
Kubaluleke kakhulu: Ukuba uziva uxinezelekile okanye uneengcinga zokuzilimaza, ungaze ubandezeleke wedwa. Bona ugqirha wakho ngoko nangoko okanye uye kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane nawe. Ukucela uncedo luphawu lwamandla.
Ungayisusa njani kwaye uyilawule njani ingcinezelo?
Asinakukwazi ukususa ngokupheleleyo uxinzelelo ebomini bethu. Kodwa singaluthintela ekubeni lusilawule. Nazi ezinye zeendlela ezilula onokuziqhelanisa ngazo yonke imihla.
- Yiba nomdla womzimba: Xa uqala ukuziva uxinezelekile, yenza umthambo. Nokuba uhamba nje kancinci kunokuphucula indlela ovakalelwa ngayo.
- Zicingele wena ekupheleni kosuku: Ekupheleni kosuku, endaweni yokucinga ngezinto obungenakukwazi ukuzenza, thatha ixesha ucinge ngezinto ozifezileyo.
- Zibekele iinjongo: Zibekele iinjongo ezincinci zosuku, zeveki, nezenyanga. Oku kuya kukunika uluvo lokulawula yonke into.
- Imisebenzi yokuphumla: Zama izinto ezifana nokucamngca, i-yoga, kunye nokuzilolonga ngokuphefumla nzulu. Ezi zinto zingafundwa kwi-intanethi okanye ngee-apps ze-smartphone.
- Yitya kakuhle, ulale kakuhle: Ukutya ukutya okunesondlo, ukwenza umthambo owaneleyo, kunye nokulala ngokwaneleyo kunceda umzimba ukuba ukwazi ukumelana noxinzelelo.
- Ziqhelise ukuthi "hayi":Musa ukuthatha uxanduva olongezelelekileyo xa uxinezelekile okanye uxinezelekile. Funda ukuthi "hayi" ngembeko.
- Thetha nabantu obathandayo: Hlala unxibelelene nabantu abakuthomalalisa, abakwenza wonwabe, nabakuncedayo. Ukuthetha ngezinto nomhlobo osenyongweni okanye ilungu losapho kunokuba luncedo kakhulu.
- Thetha nogqirha okanye umcebisi: Ukuba akukho nanye kwezi zinto ikuncedayo, ungoyiki ukuthetha nogqirha wakho .
Ndifanele ndimbone nini ugqirha?
Kubaluleke kakhulu ukufuna ingcebiso kagqirha kwezi meko zilandelayo.
- Ukuba uziva ngathi awukwazi ukumelana nolu xinzelelo .
- Ukuba uxinzelelo luchaphazela impilo yakho yomzimba (umz. uxinzelelo lwegazi oluphezulu, isisu esibuhlungu).
- Ukuba iimpawu azipheli emva kokuzama iindlela ezilula ezikhankanyiweyo apha ngasentla.
- Ukuba awukwazi ukumelana noxinzelelo kwaye usebenzisa utywala okanye iziyobisi .
- Ukuba uneengcinga zokuzilimaza (kwimeko enjalo, yiya kwi-ETU ngoko nangoko).
Ugqirha wakho wosapho unokukunika iingcebiso, akunike amayeza ukuba kuyimfuneko, okanye akuthumele kumcebisi wezempilo yengqondo ofana nengcali yezengqondo okanye yengqondo.
Umyalezo Wokuya Ekhaya
- Uxinzelelo luyinto eqhelekileyo ebomini, kodwa ukuba luhlala ixesha elide (olungapheliyo), lunokuyonakalisa kakhulu impilo yakho yomzimba neyengqondo.
- Nika ingqalelo kwiimpawu zomzimba nengqondo yakho. Iintlungu zomzimba rhoqo, ukungalali kakuhle, kunye nokucaphuka kungaba ziimpawu zoxinzelelo.
- Uxinzelelo lunokulawulwa ngezinto ezilula ezifana nokuzilolonga, ukulala kakuhle, nokuthetha nabantu obathandayo.
- Ukuba uziva uxinezelekile okanye uneengcinga zokuzenzakalisa, ungathandabuzi ukubona ugqirha wakho okanye uye kwigumbi longxamiseko (ETU) . Ukucela uncedo akubonisi ubuthathaka.
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