Ngaba uziva ngathi awunamandla kusasa? Ngaba uziva udiniwe kangangokuba awukwazi ukuphuma ebhedini kangangeentsuku, nokuba sele usebenzile kancinci? Oku kusenokungabi kukudinwa nje okuqhelekileyo. Namhlanje siza kuthetha ngeendlela zokwenza ubomi obunemeko ebizwa ngokuba yiChronic Fatigue Syndrome (CFS), eyaziwa ngokuba yiMyalgic Encephalomyelitis (ME), bube lula. Le yimeko enzima enokuba nefuthe elikhulu ebomini bakho. Kodwa ungakhathazeki, kukho iindlela esinokuyilawula ngazo le meko size siphile kakuhle.
Ukuqonda uhlobo lwesi sifo: amaxesha amnandi namaxesha amabi
Xa uphila nale meko, uya kuqonda into enye kakuhle. Oko kukuthi, ayifani yonke into. Kukho amaxesha apho iimpawu zinzima kakhulu kwaye umzimba unokudlula kwixesha elinzima kakhulu. Sibiza oku ngokuthi "ukubuyela umva" (relapse), elilixesha apho isifo siba sibi kakhulu. Emva koko, emva kwexesha elithile, kunokubakho ixesha apho iimpawu ziphela kwaye umzimba uzive ungcono kancinci. Sibiza eli xesha ngokuthi "ukukhululwa".
Ukuqonda ukuba le ndlela, etshintshatshintshana phakathi kwamaxesha anzima namaxesha angcono kancinci, yindlela esi sifo esikhula ngayo, inokuba luncedo olukhulu ekulawuleni amandla akho.
Cinga ngamandla omzimba wakho njengebhetri yefowuni. Ibhetri yomntu onesifo iphela ngokukhawuleza, kwaye kuthatha ixesha elide ukutshaja. Ngoko ke, kufuneka silumke kakhulu ngendlela esisebenzisa ngayo ibhetri.
Imisebenzi yemihla ngemihla kunye nolawulo lwamandla
Xa ubuyela umva, ungakufumanisa kunzima ukwenza imisebenzi elula efana nokuzihlamba kusasa okanye ukutshintsha impahla yakho. Ngoko ke, beka ixesha elongezelelweyo kwimisebenzi oyifumana inzima. Musa ukoyika. Yenza nje.
Nangona kunjalo, ngexesha 'lokuxolelwa', unokucinga, "Owu, ndiziva ndingcono namhlanje, kufuneka ndenze umsebenzi othile." Musa ukwenza loo nto! Ukuba uzibhokoxa kakhulu ngequbuliso, ungagqibela udiniwe ngokupheleleyo kwiintsuku ezimbini okanye ezintathu ezizayo. Ukuba uqhubeka ngolu hlobo, unokuba 'nokubuyela umva' okukhulu.
Ngoko ke, nokuba ngamaxesha empilo entle, kubalulekile ukugcina ulungelelwano oluhle phakathi kokuphumla nokusebenza . Hlala uqaphela amanqanaba akho amandla.
Ukuzilolonga: Into ekufuneka yenziwe ngononophelo
Nangona umthambo ubalulekile ukuze uhlale usempilweni, umthambo unokuba nzima kancinci kwaye ufuna isilumkiso kumntu onesifo sokudinwa okungapheliyo. Nokuba umthambo omncinci unokubangela ukudinwa okunganyamezelekiyo. Kukho igama elikhethekileyo lale meko elibizwa ngokuba yi-'Post-Exertional Malaise (PEM). Ngamafutshane, kukudinwa kakhulu kunye nokwanda kweempawu ezenzeka emva kokuzivocavoca okuncinci.
Ngoko ke ufanele wenze ntoni?
Eyona nto ingcono onokuyenza kukuthetha nogqirha wakho okanye ingcali yezonyango ukuze ufumane ukuba umzimba wakho unako ukumelana nantoni na ngokwemisebenzi yomzimba neyengqondo. Oku kubizwa ngokuba "yimvulophu yakho yamandla." Kufuneka uhlale ngaphakathi kolu luhlu kwaye ufunde ukulinganisela ukuphumla kunye nemisebenzi. Oku kuya kukunceda uphephe imeko "ye-PEM" esiyikhankanyileyo.
- Yiba nesicwangciso sakho sokuzilolonga esenziwe yingcali yezonyango.
- Ungaze usebenze nzima kakhulu.
- Ukulinganisela yeyona nto ibalulekileyo.
Ukutya kunokwenza umahluko omkhulu
Ukukhumbula ukutya okutyayo kunokunceda kakhulu ekulawuleni iimpawu zakho. Ngokukodwa, kuphephe ukutya okubangela ukuba ube ne-allergy, ukutya okubangela ukuba ube buthathaka, kunye nokutya okuqulethe iikhemikhali.
Abantu abaninzi bathi ukutya okufana neMediterranean Diet kuyanceda kule meko. Oko kukuthi, ukutya okunamafutha agcweleyo aphantsi kunye neecarbohydrates ezicociweyo, kunye namafutha amaninzi angenamafutha kunye namafutha angenamafutha.
| Ukutya Okucetyiswayo | Ukutya Okufanele Kuphetshwe/Kuncitshiswe |
|---|---|
| Imifuno neziqhamo ezintsha | Ukutya okuneswekile kunye neswekile |
| Iintlanzi (ezifana nesalmon, i-mackerel, iisardine) | Izithambisi zokwenziwa |
| Iioyile ezilungileyo njengeoyile yomnquma | Utywala |
| Amantongomane kunye nembewu (ii-almond, ii-walnuts) | Iziselo ezityebileyo kwi-caffeine (iti, ikofu) |
| Iinkozo ezipheleleyo (irayisi emdaka, ii-oats) | Ukutya okwenziwe ngomgubo ocoliweyo (isonka, iibhisikithi) |
Enye into kukuba ukutya izidlo ezincinci ezininzi imini yonke , endaweni yokutya isidlo esikhulu esinye ngexesha, kunokukunceda ugcine amandla akho ehleli. Umzekelo, kungcono ukutya izidlo eziphambili ezi-3 kunye nezidlo ezincinci ezi-3 phakathi kwazo. Oku kunokunceda ukulawula isicaphucaphu.
Ukulahleka kwenkumbulo kunye "neNkungu yobuchopho"
Olunye uphawu oluphambili lwale meko kukulahlekelwa yinkumbulo kunye nokuziva "unenkungu yobuchopho". Uyalibala izinto kwaye ube nengxaki yokugxila. Kukho iindlela ezimbalwa ezilula zokunceda koku:
- Sebenzisa idayari okanye "uMcwangcisi wosuku": Bhala phantsi imisebenzi yakho, amadinga, kunye nezinto oza kuzenza kuyo.
- Seta izikhumbuzi kwifowuni yakho: Seta isikhumbuzi sokukukhumbuza xa kufuneka uye ndaweni ithile okanye wenze into ethile.
- Yenza uluhlu: Yenza uluhlu lwezinto ekufuneka uze nazo xa usiya kuthenga, njengoluhlu lwemisebenzi ekufuneka uyenze ngaloo mini.
- Sebenzisa amanqaku anamathelayo: Bhala izinto ekufuneka uzikhumbule kwiincwadana ezincinci zephepha uze uzincamathisele kwiindawo ezilula ukuzibona.
- Zilolonge ingqondo yakho: Iiphazili, imidlalo yamagama, kunye nemidlalo yamakhadi zinokugcina ingqondo yakho isebenza. Ezi zinokukunceda ukuphucula inkumbulo yakho.
Umsebenzi, ubudlelwane kunye nempilo yengqondo
Umsebenzi
Ukusebenza nale meko kunokuba ngumceli mngeni. Ukuba uneengxaki emsebenzini, kufuneka uthethe nomqeshi wakho ngale nto. Usenokufuna izinto ezifana neshedyuli yomsebenzi eguquguqukayo, ixesha elithile lokuphumla ngexesha lomsebenzi, okanye imiyalelo ebhaliweyo kuba uneengxaki zenkumbulo. Ezi ziya kwahluka ngokuxhomekeke kwiimpawu zakho kunye nohlobo lomsebenzi wakho. Ukuba imeko imbi kwaye awukwazi ukusebenza, thetha nogqirha wakho malunga namanyathelo onokuwathatha.
Ubudlelwane
Mhlawumbi le yeyona nxalenye inzima. Kunokuba nzima kakhulu kusapho lwakho, abahlobo, kunye neqabane lakho ukuqonda le meko. Banokuthi izinto ezinje, "Uyadinwa," okanye "Udiniwe kukuba kufutshane." Kuba kumntu wangaphandle, oku kudinwa akubonakali.
Kungoko ke, kubaluleke kakhulu ukuchazela abantu obathandayo ngesi sifo nokubafundisa ngaso.
Le meko inokuchaphazela ubomi bakho bentlalo, ukudlala nabantwana bakho, kunye nolwalamano lwakho lomntu. Kubaluleke kakhulu ukuthetha ngezi zinto ngokukhululekileyo ukuze wonke umntu aziqonde.
Impilo yengqondo nokufumana uncedo
Khumbula ukuba awuwedwa. Ukuthetha nabanye abajongene nengxaki efanayo kunokuba ngumthombo omkhulu wentuthuzelo. Buza ugqirha wakho ngamaqela enkxaso akwindawo okuyo.
Uxinzelelo lunokwenzeka kakhulu xa unesifo esinjalo. Ezinye zeempawu zoxinzelelo ziyafana nezo zesi sifo, ngoko ke kunokuba nzima ukwahlula phakathi kwezi zimbini. Ukuziva ungenathemba, uhlala ulusizi, uzive ungento yanto, kunye nokucinga ngokuphelisa ubomi bakho zonke ezi zinto zinokuba ziimpawu zoxinzelelo.
Ukuba ucinga ukuba usenokuba uxinezelekile, nceda uthethe nogqirha wakho. Amayeza kunye nonyango lokuthetha lunokunceda kwiimpawu zomzimba nezengqondo. Ukuba uneengcinga zokuzibulala, yiya esibhedlele i-Emergency Unit (ETU) ngokukhawuleza okanye utsalele umnxeba iNational Institute of Mental Health yaseSri Lanka ku-1926.
Umyalezo Wokuya Ekhaya
- Mamela amandla akho: Musa ukuzinyanzela kakhulu kwiintsuku zakho ezisempilweni. Linganisa ukuphumla kunye nomsebenzi. Oku kubizwa ngokuba "yisantya."
- Landela icebiso lezonyango: Thetha nogqirha wakho okanye ingcali yezonyango, ingakumbi malunga nokuzilolonga, uze wenze isicwangciso esikufaneleyo.
- Ukutya kubalulekile: Nciphisa iswekile, izinto eziswiti ezenziweyo, kunye notywala, kwaye utye imifuno emitsha, iziqhamo, kunye neeoyile ezisempilweni. Yitya izidlo ezincinci ezimbalwa ngemini.
- Lumka impilo yakho yengqondo: Qaphela iimpawu zokudakumba. Ukuba kuyimfuneko, ungathandabuzi ukufuna uncedo lwezonyango.
- Awuwedwa: Thetha nosapho lwakho kunye nabahlobo ngale nto. Joyina iqela lenkxaso ukuba kuyimfuneko. Ukuqonda kunye nenkxaso kubaluleke kakhulu kolu hambo.
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