Kunezinsuku ezithile, akunjalo? Uma uvuka ekuseni, ingqondo yakho izizwa inzima kakhulu futhi ingenalutho. Kufana nokuthi umhlaba wonke usemahlombe akho. Awuzizwa sengathi uvuka embhedeni, uzizwa sengathi awunasithakazelo noma amandla okuqala usuku. Ingabe uvame ukuba nokuhlangenwe nakho okufana nalokhu? Khona-ke le ndaba izoba yinto ebaluleke kakhulu kuwe. Namuhla sikhuluma ngalesi simo esibizwa ngokuthi 'ukucindezeleka kwasekuseni', abantu abaningi abanaso, kodwa abazi kahle ukuthi siyini.
Kuyini 'Ukucindezeleka Kwasekuseni'?
Kalula nje, 'Ukucindezeleka Kwasekuseni' yilapho izimpawu zokucindezeleka ziba zimbi kakhulu ekuseni kunezinye izikhathi zosuku. Kodwa-ke, akuhlukaniswa njengesimo sezokwelapha esihlukile. Okusho ukuthi, akukho ukugula okuhlukile okubizwa ngokuthi 'Ukucindezeleka Kwasekuseni' ezincwadini ezisemthethweni odokotela abazisebenzisayo ukuhlukanisa izifo zengqondo.
Ngakho-ke kuyini lokhu? Empeleni lokhu kuyindlela engabonakala kumuntu onesifo sokucindezeleka. Odokotela babiza lokhu ngokuthi 'ukushintshashintsha kwemizwa yemihla ngemihla'. Okusho ukuthi, ukushintshashintsha kwemizwa ngezikhathi ezahlukene zosuku. Nakuba abanye abantu bengase bazizwe becindezelekile kakhulu ekuseni, abanye bangase bazizwe bedabukile futhi bekhathazekile kakhulu ntambama noma ebusuku.
Into ebalulekile ukuthi, ungamane nje ukushaye indiva lokhu ngokuthi “ubuvila” noma “ukucasuka kwasekuseni.” Kungaba uphawu lokuthile okujulile.
Ziyini izimpawu zokucindezeleka kwasekuseni?
'Ukucindezeleka Kwasekuseni' kuyizimpawu ezifanayo ozibonayo ekucindezelekeni okuvamile, kodwa zimbi kakhulu ekuseni. Bheka ukuthi uhlangabezana nanoma yiziphi zalezi zinto uma uvuka ekuseni.
| Isibonakaliso | Kuzwakala kanjani? (Kuzwakala kanjani) |
|---|---|
| Ukuntuleka kwamandla okuqala usuku | Ngisho nangemva kokuvuka, umzimba wami uzizwa ungenampilo. Anginaso isithakazelo noma amandla okuqala umsebenzi wosuku. Umzimba wami uzizwa ukhathele kakhulu. |
| Ubunzima bokuvuka embhedeni | Ngisho noma i-alamu ikhala, awuzizwa sengathi uphuma embhedeni. Ulala ngokweqile, noma uhlala embhedeni amahora amaningi ngisho nangemva kokuvuka. |
| Imizwa yokudabuka nokukhathazeka | Ngizizwa ngidabukile kakhulu futhi ngingenalutho ngaphandle kwesizathu. Ngihlushwa ukwesaba nokukhathazeka ngekusasa. |
| Ukucasuka nokukhungatheka | Ngithukuthela kalula ngezinto ezincane. Ngizizwa ngikhungathekile futhi ngidumele ekuseni. Angizizwa ngisho nokukhuluma nabanye abantu. |
| Ukulahlekelwa isithakazelo kunoma yini | Ulahlekelwa yisifiso sokwenza izinto owawuzijabulela (ukubuka i-TV, ukukhuluma nomngane, ukufunda incwadi) ekuseni. |
Yini engabangela lokhu?
Kunezizathu eziningana zokuthi kungani lesi simo esibizwa ngokuthi 'ukucindezeleka kwasekuseni' singase senzeke. Lokhu kungase kuhlobane ngqo nokucindezeleka, noma kungase kube ngenxa yezinye izinkinga zempilo.
Izinkinga Zokulala
Kukhona ubudlelwano obuseduze kakhulu phakathi kokulala nokucindezeleka. Kufana nenkemba esika nhlangothi zombili. Abantu abangalali kahle banamathuba amaningi okuthola ukucindezeleka. Futhi, uma unesifo sokucindezeleka, kuba nzima ukulala futhi uhlale ulele.
Imbangela eyinhloko yalokhu yisimo esibizwa ngokuthi i -'Obstructive Sleep Apnea' . Kalula nje, lokhu kwenzeka lapho ukuphefumula kwakho kuyeka isikhashana ngesikhathi sokulala bese kuqala futhi. Lokhu kungenzeka izikhathi eziningana phakathi nobusuku. Lokhu kukuvimbela ukuthi ulale ubuthongo obuningi obanele. Kutholakale ukuthi ukwelapha lesi simo kunganciphisa ngisho nezimpawu zokucindezeleka.
Ama-hormone okucindezeleka
Imizimba yethu ine-hormone ebizwa ngokuthi `(i-Cortisol).` Lena yi-hormone 'yokulwa noma yokubaleka' esilungiselela ukubhekana nengozi noma ukucindezeleka. Uma le hormone ikhishwa, izinga lokushaya kwenhliziyo yethu, umfutho wegazi, amazinga kashukela egazini, kanye nezinga lokuphefumula liyakhuphuka.
Ngokuvamile, amazinga e-`(Cortisol)` emizimba yethu afinyelela amazinga aphezulu kakhulu ngemva kokuvuka ekuseni. Lokhu kungokwemvelo. Kodwa-ke, imizimba yabanye abantu ingaba nomuzwa ojulile ngaleli homoni. Okusho ukuthi, lapho amazinga e-`(Cortisol)` ekhuphuka ekuseni, kungathinta kabi imizwa yabo, kubangele ukudabuka nokukhathazeka.
Ukuvuvukala emzimbeni
Ucwaningo luthole ukuthi ukucindezeleka, okufana ne-schizophreniaKuye kwabonakala ukuthi abantu abanezifo zengqondo ezifana ne-schizophrenia banamazinga aphezulu ekhemikhali yokuvuvukala ebizwa ngokuthi i-Interleukin-6 (IL-6) ebuchosheni.
Leli zinga `(IL-6)` liyahlukahluka ngezikhathi ezahlukene zosuku. Kubantu abaningi, izinga lalo lifinyelela inani lalo eliphakeme kakhulu ekuseni. Ezinye izifundo zibonise ukuthi ukwanda kwamazinga `(IL-6)` ekuseni kuhambisana nokwanda kwamazinga `(Cortisol)`. Umphumela walezi zimakhemikhali zombili ungandisa isimo sengqondo sasekuseni.
Ngakho-ke kufanele senzeni?
Uma ucabanga ukuthi unezinye zalezi zimpawu, ungakhathazeki. Kunezinto eziningana ongazenza ukuze uphathe lesi simo.
1. Okokuqala, thola ukuxilongwa okunembile.
Lesi yisinyathelo esibaluleke kakhulu. Ungamane nje ulahle lesi sisindo nokukhathazeka ngokuthi "umuzwa wokudabuka nje." Khuluma ngokukhululekile nodokotela womndeni wakho noma uchwepheshe wezokwelapha omethembayo ngalokho okuzwayo. Ngemuva kwalokho ungathola ukuthi yini ngempela ebangela lokhu, kungaba ukucindezeleka noma uphawu lokugula okunye ngokomzimba.
2. Nakekela impilo yakho iyonke
Impilo yomzimba kanye nempilo yengqondo yizinto ezimbili ezixhumene.
- Yidla ukudla okunempilo . Ukudla okunomsoco neziphuzo kunomthelela omuhle esimweni sakho sengqondo.
- Vivinya umzimba njalo . Ngisho nokuhamba imizuzu engama-30 ngosuku kungaletha impumuzo enkulu engqondweni yakho.
- Uma unezinye izifo ezifana nesifo sikashukela noma isifo senhliziyo, zilawule kahle .
3. Khuluma nodokotela wakho ngemithi yakho.
Uma usuvele uthatha noma yimiphi imithi yezinye izimo, tshela udokotela wakho. Ngezinye izikhathi, imithi ethile noma inhlanganisela yemithi ingabangela ukushintshashintsha kwemizwelo njengomphumela ongemuhle. Udokotela wakho angabuyekeza uhlu lwakho lwemithi futhi enze izinguquko uma kudingeka. Ungalokothi uyeke noma ushintshe imithi ngaphandle kweseluleko sikadokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- Ungakunaki ukudabuka okukhulu, ukukhathazeka, nokuntuleka kwamandla okuzwayo ekuseni njengokujwayelekile.
- Lokhu kungaba 'ukucindezeleka kwasekuseni', okuwuhlobo lokucindezeleka olushintsha ngokuhamba kwesikhathi sosuku.
- Izinkinga zokulala, izinguquko zamahomoni (njenge-'Cortisol'), kanye nokuvuvukala emzimbeni (njenge-'IL-6') kungabangela lokhu.
- Into ebaluleke kakhulu ukubona udokotela , uxoxe ngalokhu, bese uthola ukuxilongwa okunembile. Ungabi namahloni noma wesabe.
- Ukudla okuhle, ukuvivinya umzimba, kanye nokulawula kahle ezinye izifo ongase ube nazo (njengesifo sikashukela kanye nomfutho wegazi ophakeme) nakho kusiza kakhulu enhlalakahleni yakho yengqondo.
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