Kunezinsuku lapho uzizwa sengathi konke kukuwela khona ngesikhathi esisodwa. Izinkinga ekhaya, emsebenzini ehhovisi, izinkinga zezimali , izinto zabantwana... Awunazo yini izikhathi lapho uzizwa sengathi ikhanda lakho liyaqhuma ngakho konke lokhu, futhi uzizwa ukhathele kakhulu kangangokuthi awukwazi ukwenza lutho? Empeleni lokhu kuyinto evamile kubantu abaningi. Lokhu akulona iphutha lakho. Kunomkhawulo kulokho imizimba yethu nezingqondo zethu ezingakusingatha. Lapho lowo mkhawulo usuweqiwe, izinkinga ziyaqala.
Kuyini ngempela 'i-Allostatic Overload'?
Masiqonde lesi simo kalula. Cabanga nje ukuthi umzimba wakho ufana nemoto. Uma sisebenzisa imoto, izingxenye zayo ziyaguga ngokuhamba kwesikhathi. Kwenzekani uma inganakekelwa kahle noma ingalungiswa ngesikhathi? Imoto iyaphuka ngokuzumayo. Kunjalo nangomzimba wethu.
Zonke izinhlobo zezingcindezi empilweni, okungukuthi, ukucindezeleka, zithinta imizimba yethu. Inqubo imizimba yethu evumelana ngayo nalezi zingcindezi ibizwa ngokuthi "i-Allostasis." Kodwa lapho lokhu kucindezeleka kungaba nzima ukukuthwala, uhlelo lomzimba wethu oluzivumelanisa nezimo luyawohloka. Yilokho esikubiza ngokuthi "i-Allostatic Overload" kwezokwelapha. Kalula nje, yilapho umzimba nengqondo yakho kudlula izinga lokucindezeleka abangakuthwala.
Ucwaningo lukhombisile ukuthi lokhu 'Ukulayisha Okugcwele Okungajwayelekile' kungaholela ezifweni zenhliziyo, umfutho wegazi ophakeme , izinkinga zempilo yengqondo, ngisho nokufa ngaphambi kwesikhathi. Imiphumela yalokhu ingaba ngeyenyama kuphela, kodwa futhi neyangaphandle. Isibonelo, kutholakale ukuthi abadlali baseyunivesithi banamathuba amaningi okulimala ngesikhathi sokuhlolwa. Lokhu kungenxa yokuthi umzimba 'ugcwele kakhulu' ngenxa yokucindezeleka kwengqondo kokuhlolwa.
Ngingazi kanjani ukuthi ngihlushwa yilesi simo 'sokugcwala ngokweqile'?
Lokhu kunzima kancane ukukubona ngqo. Ngoba akuyona into evele ngesikhathi esisodwa, njengeqakala elijijekile. Esikhathini esiningi, liyakheka ngokuhamba kwesikhathi. Kufana nendaba yokuthi uma ubeka utshani obengeziwe phezu kwenqwaba yotshani, umhlane wekamela uyaphuka otshanini bokugcina.
Akukho ukuxilongwa okuqondile kwe-"Allostatic Overload" kuhlelo lwe-"DSM - Diagnostic and Statistical Manual of Mental Disorders" lwezinkinga zengqondo. Ngakho-ke, akukho muthi othize walokho. Esikhathini esiningi, lesi simo sizibonakalisa njengokukhathazeka noma ukucindezeleka.
Kodwa bheka ukuthi unazo yini lezi zimpawu. Ake sizihlukanise zibe yizigaba ezimbili: ngokomzimba nangokwengqondo.
| Izimpawu Zomzimba | Izimpawu Zengqondo Nezemizwa |
|---|---|
| Ubuhlungu nobuhlungu bomzimba obungachazeki. | Ukuthukuthela ngokushesha, uhlale uzizwa ungakhululekile. |
| Ukucindezeleka kwemisipha ezindaweni ezifana nomhlane, intamo, namahlombe. | Ukungalali ebusuku, ukungakwazi ukulala ngenxa yezinto ezigijima ekhanda lakho. |
| Ukwanda kwezimo ezifana nokuphazamiseka kwesisu kanye ne-gastritis. | Ukuzizwa ucindezelekile noma ukhathazekile. |
| Ukugula okuvamile (isib. umkhuhlane). Ukwehla kwamandla omzimba. | Ukungakwazi ukugxila kunoma yini, ingqondo ingenawo umqondo. |
| Ukuqala ngokuzumayo kobuhlungu emhlane (isib. uma ugoba ukuze ufake isokisi). | Ukuzizwa sengathi konke "akunakwenzeka, kunzima kakhulu." |
Into ebaluleke kakhulu ukuthi uma uqhubeka nokuba nalezi zimpawu, ungahlupheki wedwa futhi nakanjani khuluma nodokotela womndeni wakho. Angathola ukuthi yini ngempela eyinkinga ngawe futhi akuthumele ekwelashweni okudingekayo.
Kulungile, manje yini engenziwa ukuze kuphume kulesi simo?
Uma ubona ukuthi uqala ukuwela kulesi simo 'sokugcwala ngokweqile', ungakuvimbela. Kodwa uma lokho kungenzeki, futhi usuvele ukuleso simo, ungakhathazeki. Kunezindlela zokuphuma kuso.
1. Okokuqala, ake sibhale imibuzo bese siyibeka phambili.
Uma konke kufika ezingqondweni zethu ngesikhathi esisodwa, siyadideka futhi singakwazi ukuthola ukuthi senzeni. Isixazululo esingcono kakhulu salokho ukubhala phansi konke okusengqondweni yakho ephepheni.
- Bhala phansi konke okukucindezelayo: izinkinga zomsebenzi, imisebenzi yasekhaya, izinkinga zezimali, izinkinga zempilo ... Bhala konke.
- Hlukanisa izinto ongazilawula ezintweni ongenakukwazi ukuzilawula: Manje bheka lolo hlu bese usula izinto ongenakukwazi ukuzilawula. Isibonelo, kunengqondo ukukhathazeka ngesimo sezomnotho ezweni. Kodwa awukwazi ukushintsha lokho wedwa. Ngakho ukukhathazeka ngakho kuzokwandisa ukucindezeleka kwakho.
- Beka izinto ezibalulekile ongazilawula: Manje njengoba usunezinto ezimbalwa ongazilawula, zihlele zibe “izinto okudingeka zenziwe manje” kanye “nezinto ezingenziwa kamuva.”
Uma wenza lokhu, ingqondo yakho iyacaca, okuwusizo olukhulu ekunciphiseni ukukhathazeka .
2. Lawula ukucindezeleka ngokuzivocavoca - kodwa qaphela.
Ukuzivocavoca kuyithuluzi elihle lokulwa nokugcwala ngokweqile komzimba. Kodwa kunenkinga. Uma uvivinya umzimba kakhulu lapho usukhathele ngokomzimba nangokwengqondo, kungenzeka kakhulu ukuthi ulimele.
Cabanga ngokuqeqeshwa kokugijima umjaho we-marathon ngenkathi unakekela abazali bakho, unakekela izingane ezincane, futhi usebenza umsebenzi wesikhathi esigcwele. Umzimba wakho ungase ungakwazi ukuwuthwala.
Ngakho-ke kufanele wenzeni?
- Shintsha indlela yakho yokuzivocavoca : Uma impilo yakho imatasa kakhulu futhi icindezela, yehlisa ukuqina kokuzivocavoca kwakho kancane.
- Zama i-HIIT: Ngokumangalisayo, ukuqhuma okufushane kokuqeqeshwa kwesikhashana okunamandla kakhulu (i-HIIT) kuhle kakhulu kulokhu. Isibonelo, hamba ngebhayisikili lokuzivocavoca imizuzu eyi-10-12 ngesivinini esikhulu, phumula isikhashana, bese wenza imijikelezo embalwa eyengeziwe. Lokhu kuqhuma okufushane kusiza uhlelo lwakho lwezinzwa ukuthi luphinde lusebenze. Lokhu kungaba ngcono kakhulu kunokuzivocavoca kwe-aerobic isikhathi eside.
- Ungakhohlwa ukulala nokudla okunempilo: Ukuzivocavoca umzimba kuphela akwanele. Ukulala kahle nokudla okulinganiselayo kubalulekile. Ingabe ukucindezeleka kushintshe imikhuba yakho yokudla? Ingabe uyeqa ukudla? Kunalokho, engeza imifino nezithelo ezengeziwe ekudleni kwakho, bese uphuza amanzi amaningi.
Ngaphezu kwalokhu, ungazama noma yini ekufanele. Ukuzindla, ukuzivocavoca ngokuphefumula, i-yoga, amasiko akho enkolo... noma yini ingasiza ekuthuliseni ingqondo yakho.
Uma izinto sezibuyela esimweni esijwayelekile...
Kungenzeka ukuthi kukuthathe isikhathi eside ukuwela ogibeni lwe-"Allostatic Overload." Kodwa kungenziwa ngokushesha okukhulu. Imizimba yethu iyakwazi ukumelana nezimo ezinzima. Uma unikeza umzimba wakho lokho okudingayo (ukuphumula, ukudla okunempilo, ukuzivocavoca), uzolulama ngokushesha.
Kodwa ungalindeli ukuthi konke kuzolunga ngobusuku obubodwa. Ungazibeki icala. Ungase ucabange , "Into eyayingicindezela kakhulu kwakuwumsebenzi wami, ngayeka, kodwa kungani ngingazizwa kahle?" Kungathatha amasonto ambalwa ukuthi umzimba wakho nengqondo yakho iqaphele ukuthi, "Siphephile manje."
Wazi kanjani ukuthi uyalulama?
- Uma ungakwazi ngempela ukuphumula (hhayi nje ukubuka ifoni yakho, kodwa ukuzola nokukhona okwamanje).
- Uma ulala kahle ebusuku, ungaphazanyiswa.
- Uma uzizwa sengathi ingqondo yakho isizolile futhi izinto ezigijima ekhanda lakho zinciphile.
Lezi yizimpawu ezinhle zokuthi uyalulama.
Umlayezo Wokuya Nawe Ekhaya
- Uma izingcindezi zempilo zingasabekezeleleki, kokubili umzimba nengqondo kuya 'kugcwala ngokweqile'. Lokhu sikubiza ngokuthi 'i-Allostatic Overload '.
- Izimpawu zalokhu zingabandakanya ubuhlungu bomzimba obungachazeki, ukuqwasha, ukucasuka, kanye nokugula okuvamile.
- Ukubhala phansi izinkinga ezisekhanda lakho ephepheni bese ubeka izinto ongazilawula kuqala kungakunikeza impumuzo enkulu engqondweni yakho.
- Ukuzivocavoca umzimba, ukulala kahle, kanye nokudla okunempilo kuyizindlela ezinhle kakhulu zokunqoba lesi simo. Kodwa ungasidlulisi ngokweqile , lalela umzimba wakho.
- Ukuphulukiswa kuthatha isikhathi. Yiba nomusa kuwe. Ungahambi wedwa kulolu hambo, khuluma nomngane omethembayo, ilungu lomndeni, noma udokotela wakho.
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