Ingabe ngezinye izikhathi uzizwa sengathi unesithukuthezi ngakho konke, awukwazi ukwenza lutho, futhi uzizwa sengathi umthwalo omkhulu uyakusinda? Lena akuyona inkinga yakho kuphela. Ukucindezeleka yisimo abantu abaningi ababhekene naso emphakathini wanamuhla. Ukuthatha imithi kuyindlela kuphela. Kodwa namuhla sizokhuluma ngohlelo oluphelele lokwelashwa oluzokwelapha kokubili ingqondo nomzimba wakho ngesikhathi esisodwa futhi lukusize ululame kulesi simo ngokushesha. Ukudla okuhle, ukuzivocavoca umzimba, kanye nokwelashwa ngokukhuluma ngezinye zezindlela ezinamandla, lapho zihlanganiswa nomuthi owuthathayo, ezizokusiza ukuthi ululame ngokushesha.
Ukucindezeleka kuvame ukuhambisana nezinye izimo zezokwelapha. Isibonelo, ukucindezeleka kungabonakala ezimweni ezifana nesifo sikashukela, isifo senhliziyo, isifo sohlangothi, noma umdlavuza. Ezimweni ezinjalo, kubaluleke kakhulu ukwelapha umzimba wethu wonke.
Indlela ukudla neziphuzo ezithinta ngayo ukucindezeleka
Wake wazibuza ukuthi izinto esizidlayo zingathinta kangakanani injabulo yethu? Umuntu owayehlushwa ukucindezeleka wabelane ngokuhlangenwe nakho kwakhe kanje.
"Ngaqala ukuthola ukuthi nginesifo sokucindezeleka ngisemncane. Selokhu kwenzeka kimi izikhathi eziningi kusukela ngaleso sikhathi. Ngaleso sikhathi, ngangidla ukudla okungenampilo ngoba kwakulula kakhulu ukukuthola. Uma ngidla ukudla okunoshukela, isimo sami sengqondo sasizizwa singcono isikhashana, kodwa phakathi namahora ambalwa, amandla ami nesimo sami sengqondo sasincipha, futhi ngangizizwa ngicasukile kakhulu. Manje njengoba sengidla imifino eminingi, amantongomane, kanye nokusanhlamvu okuphelele, ngizizwa ngingcono kakhulu futhi nginamandla engeziwe. Angicabangi ukuthi ngizokwazi ukunqoba lesi sifo sokucindezeleka ngaphandle kokuthi ngishintshe indlela engidla ngayo."
Ochwepheshe abaningi bayavuma ukuthi ukudla okulinganiselayo kokudla okuphelele — okungukuthi, okusanhlamvu okuphelele, imifino, izithelo, amantongomane, inhlanzi, nenyama engenamafutha — kungcono kakhulu kubantu abanesifo sokucindezeleka. Kalula nje, ukudla okulinganiselayo kungasiza ukugcina amazinga kashukela egazini lakho ezinzile usuku lonke. Lokhu kungasiza kakhulu ekugcineni isimo sakho sengqondo sizolile.
Abacwaningi basaphenya ukuthi amavithamini athile kanye nezakhamzimba kungasiza yini ekunciphiseni ukucindezeleka. Kuze kube manje, ama-omega-3 fatty acids , i-folate , kanye ne-vitamin B12 kuye kwabonakala kusiza, njengoba kukholakala ukuthi kuyasiza ekusebenzeni kobuchopho.
Kodwa khumbula: Kufanele nakanjani ukhulume nodokotela wakho ngaphambi kokuthatha lezi zithako zokudla, ngoba ngezinye izikhathi abantu abazisebenzisayo bangase baphuze ukufuna ukwelashwa okuqinisekisiwe ngokwezokwelapha.
Ingabe kukhona izinto okudingeka uzisuse ekudleni kwakho?
Yebo, impela. Kubaluleke kakhulu ukugwema ukudla neziphuzo ezithile uma ulwa nokucindezeleka.
| Ukudla Okufanele Ukugweme | Kungani kunjalo? (Kungani?) |
|---|---|
| Ukudla neziphuzo ezinoshukela (iziphuzo ezinoshukela, amakhekhe, amabhisikidi, ukudla okucutshunguliwe) | Lokhu kungabangela amazinga kashukela egazini ukuba akhuphuke futhi ehle ngokuzumayo, okungaba nomthelela omubi emazingeni akho emizwa kanye namandla. |
| Utshwala | Utshwala bungenza ukucindezeleka kube kubi nakakhulu, ngakho-ke kungcono ukukugwema ngokuphelele. |
| I-caffeine ( ikhofi, amatiye, iziphuzo ezibandayo) | I-caffeine ingenza abanye abantu bakhathazeke kakhulu. Nakuba kungebona bonke abantu abakhathazekayo, kuhle ukuqaphela lokhu. |
Esinye isazi sokusebenza kwengqondo sithi cishe ama-20%-25% eziguli zakhe athole impumuzo enkulu ekucindezelekeni ngemuva kokuqeda ushukela ne-caffeine ekudleni kwazo amasonto amabili. Ngakho-ke, nawe ungakhuluma nodokotela wakho uzame lezi zinto ukuze ubone ukuthi ziyasebenza yini kuwe.
Ukukhululeka okumangalisayo kokuzilolonga
Ukuzivocavoca umzimba kungenye into enamandla engathinta kahle isimo sakho sengqondo kanye namazinga akho amandla.
"Ukuzivocavoca akugcini nje ngokunciphisa ukucindezeleka, kodwa futhi kunikeza abantu umuzwa wokulawula namandla," kusho omunye uprofesa wengqondo. "Ngaqala ukuzwa izinzuzo zokuzivocavoca ngesimo sami sengqondo. Ngaqala ukuzivocavoca izinsuku ezintathu ngesonto ngesikhathi sasemini. Ngamangala ukuthi nganginamandla angakanani nokuthi nganginengcindezi encane kangakanani."
Ngenxa yalokhu okuhlangenwe nakho, useqalile ukweluleka iziguli zakhe ezinesifo sokucindezeleka ukuba zivocavoce. Imiphumela iphumelela kakhulu. Ngezinye izikhathi uphuma ehhovisi neziguli zakhe futhi enze izikhathi zokwelapha ngenkathi ehamba. Ngenxa yokuthi ukuzivocavoca kuyinto umuntu angafunda futhi ayisebenzise eyedwa, imiphumela ingaba ngcono futhi ihlale isikhathi eside kunaleyo etholakala ngephilisi.
Eqinisweni, ucwaningo lwango-2007 luthole ukuthi kwabanye abantu, ukuvivinya umzimba kusebenza kahle njengemithi ekwelapheni ukucindezeleka. Uma sizivocavoca, ubuchopho bethu bukhiqiza amakhemikhali amaningi njenge- serotonin , okusisiza sihlale sisesimweni esihle. Imithi yenza into efanayo.
Futhi, ukuzivocavoca umzimba kuyindlela enhle kulabo abangakwazi ukuphuza imithi, isibonelo, abanye abantu asebekhulile, omama abakhulelwe nabese beqeda ukubeletha, kanye nezingane. Abantu abazivocavoca umzimba nabo banamathuba amancane okubuyela emuva.
Enye into enhle ngokuzivocavoca ukuthi akunamiphumela emibi . Njengoba ukuzivocavoca kuhle emzimbeni wakho wonke, akukho lutho olungalungile ngokukufaka ohlelweni lwakho lokwelashwa.
Ake sixoxe ngalokho okusezingqondweni zethu futhi sikhululeke (Talk Therapy)
Ukwelashwa nge-Talk therapy, noma i-psychotherapy, kungenye ithuluzi eliwusizo lokulwa nokucindezeleka. Akukhona nje ukukhuluma nomngane. Kuhilela uchwepheshe oqeqeshiwe okusiza ukuqonda izinkinga zakho nokuthuthukisa amakhono owadingayo ukuze ubhekane nazo.
Kunezinhlobo ezimbili eziyinhloko zokwelapha ngenkulumo eziye zaphumelela ekwelapheni ukucindezeleka:
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kwelashwa kubheka ukuthi imicabango yakho emibi kanye nokuziphatha kwakho kunomthelela kanjani ekucindezelekeni kwakho. Kukusiza ukuthi ushintshe ukucabanga kwakho ukuze kube kuhle kakhulu.
- Ukwelashwa Kokuxhumana Nomuntu: Lokhu kukusiza ukuthi uthuthukise ubudlelwano bakho nomndeni wakho, abangane, kanye nomlingani wakho. Uma lobu budlelwano buthuthuka, uzoqala ukuzizwa ungcono nawe.
Ukwelashwa ngengxoxo kungahlala kusukela emavikini ambalwa kuya eminyakeni eminingana. Kungenziwa umuntu nomuntu noma eqenjini. Abantu abaningi bahlanganisa lokhu kwelashwa nezinye izindlela zokwelapha, njengemithi noma ukuzivocavoca.
Ukwelashwa ngengxoxo kukunikeza amakhono owadingayo ukuze ubhekane nokucindezeleka isikhathi eside. Kufana nebhokisi lamathuluzi ongalisebenzisa uma unenkinga.
Ukubaluleka kokuhlala nokwelashwa
Kungakhathaliseki ukuthi yiluphi uhlelo lokwelapha olukhethayo, kubalulekile ukulunika isikhathi esanele sokusebenza nokunamathela kulo. Noma yikuphi ukwelashwa, okuhlanganisa nemithi yokucindezeleka, kungathatha amasonto ambalwa noma ngaphezulu ukuze kubonakale imiphumela.Ngakho ungayeki.
Kubalulekile ukuxhumana nodokotela wakho kulo lonke lolu hlelo. Khuluma naye njalo mayelana nokuthi uzizwa kanjani nokuthi ukwelashwa kuyasebenza yini.
Uma uhlelo lwakho lokwelashwa lungasebenzi ngemva kwamasonto ambalwa, ungakhathazeki. Kunemithi eminingi ehlukene kanye nezinketho zokwelapha ongazizama. Ngokuvamile, uma ukwelashwa okukodwa kungasebenzi, okunye kuzosebenza.
Into ebalulekile ukuqhubeka uzama uze uthole inhlanganisela esebenza kahle kuwe. Ngisho noma kungase kudingeke umzamo omncane, umphumela wokugcina - okungukuthi, ukunqoba ukucindezeleka nokujabula - ubaluleke kakhulu.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akuyona nje umuzwa wokudabuka, kuyisifo sangempela esidinga ukwelashwa.
- Ukwelashwa kungaphezu kakhulu kwephilisi. Ukudla okunomsoco, ukuzivocavoca, kanye nokwelashwa ngokukhuluma kuyithuluzi elinamandla kakhulu.
- Ngisho noshintsho oluncane njengokuyeka ushukela ne-caffeine ekudleni kwakho kungenza umehluko omkhulu esimweni sakho sengqondo.
- Ngisho nokuzivocavoca okulula njengokuhamba imizuzu engama-30 ngosuku kungaletha impumuzo enkulu engqondweni yakho.
- Ngokukhuluma nochwepheshe (i-Talk Therapy), uzothola amandla namathuluzi owadingayo ukuze ubhekane nezinkinga esikhathini eside.
- Hlala uthintana nodokotela wakho. Zinike isikhathi sokwelashwa, bekezela. Ngokuqinisekile uzothola ikhambi elikufanele kakhulu.
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