Ingabe kufanele futhi ugijime kusukela ngesikhathi uqala usuku lwakho kuze kube yilapho ulala ebusuku? Ngomsebenzi ehhovisi, izinkinga ekhaya, imfundo yabantwana, izivivinyo... ingabe uzizwa sengathi ikhanda lakho ligcwele konke lokhu, futhi inhliziyo yakho izizwa isinda? Uma kunjalo, awuwedwa. Sonke sibhekene nalokhu okuhlangenwe nakho esikhathini esithile empilweni yethu. Namuhla sizokhuluma ngale nto sonke esikhuluma ngayo ebizwa ngokuthi 'ukucindezeleka' noma 'ukucindezeleka kwengqondo'.
Kalula nje, ukucindezeleka kuyindlela yemvelo yomzimba nengqondo yethu enseleleni noma ekushintsheni kwezimpilo zethu. Eqinisweni, imizimba yethu iklanyelwe ukuqaphela nokusabela ekucindezelekeni. Le mpendulo yiyo esisiza ukuba sizivumelanise nezimo ezintsha. Ngezinye izikhathi ukucindezeleka kuhle. Cabanga ukuthi unokuhlolwa okubalulekile okuzayo. Ukucindezeleka okuncane okuzwayo ngaleso sikhathi kwenza umzimba wakho ufune ukusebenza kanzima, uhlale isikhathi eside, futhi ufunde. Lokho kuyinto enhle. Kodwa inkinga iqala lapho lokhu kucindezeleka, le nselele, kuqhubeka kuza ngaphandle kokuphumula.
Yiziphi izinhlobo eziyinhloko zokucindezeleka?
Ukucindezeleka esikuzwayo sonke akufani. Kunezinhlobo ezintathu eziyinhloko zokucindezeleka. Ukwazi lokhu kuzokusiza uqonde ukuthi hlobo luni lokucindezeleka oluzwayo.
| Uhlobo lokucindezeleka | Kalula nje... | Ngokwesibonelo... |
|---|---|---|
| Ukucindezeleka Okukhulu | Lokhu kungokwesikhashana. Kufika ngokuzumayo futhi kuphele ngokushesha. Lokhu kungaba yinto enhle noma embi. | Injabulo yokugibela i-roller coaster enkulu, umuzwa wokulwa kancane nomngane... Lezi zinto ziyenzeka kithi sonke ngezikhathi ezithile. |
| Ukucindezeleka Okukhulu Kwezigameko | Okwenzekayo kulesi simo ukuthi ukucindezeleka okungazelelwe okukhulunywe ngakho ngenhla kwenzeka njalo futhi njalo. Lokhu akushiyi sikhathi sokuthula noma sokuphumula. | Lesi simo singavela njalo emisebenzini ethile, njengaleyo yokunakekelwa kwempilo. Abanaso isikhathi sokuphumula ngezimo eziphuthumayo eziqhubekayo. |
| Ukucindezeleka Okungapheli | Lokhu kuyingozi kakhulu. Ukucindezeleka okuhlala amasonto, izinyanga, mhlawumbe ngisho neminyaka. | Izinkinga emshadweni, izinkinga eziqhubekayo emsebenzini, kanye nobunzima bezezimali konke kungaholela kulolu hlobo lokucindezeleka kwesikhathi eside. Kubalulekile ukuphatha lokhu njengoba kungaholela ezinkingeni eziningi zempilo. |
Ukucindezeleka kuyithinta kanjani imizimba yethu?
Uma uzizwa ucindezelekile, i-Autonomic Nervous System (ANS) yomzimba wakho iyaqala ukusebenza. Yilokhu okulawula izinto ezifana nokushaya kwenhliziyo yakho nokuphefumula. Impendulo yalolu hlelo "yokulwa noma ukubaleka" yiyo elungiselela umzimba wethu ukubhekana nesimo esicindezelayo.
Kodwa-ke, uma unengcindezi yesikhathi eside, noma engapheli, le mpendulo 'yokulwa noma ukubaleka' iyaqhubeka nokusebenza. Lokhu kubangela ukukhathala okukhulu kanye nomonakalo emzimbeni. Lokhu kungabangela ukuthi ube nezimpawu zomzimba, zengqondo, nezokuziphatha.
Izimpawu ezibangelwa ukucindezeleka
Lezi zimpawu zingahluka kumuntu nomuntu. Abanye abantu bangase babe nezimpawu eziningana zalezi, kanti abanye bangase babe nezinye izimpawu.
| Uhlobo lwesibonakaliso | Indlela ethinta ngayo kanye nezibonelo |
|---|---|
| Izici zomzimba (Izinto ezizwakala yizinzwa) |
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| Izici zengqondo (Izinto ezifika engqondweni) |
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| Izici zokuziphatha (Izinguquko zokuziphatha) |
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Ingabe ukucindezeleka kubangela ukuqubuka kwesikhumba? (Ukuqubuka Kokucindezeleka)
Yebo, abanye abantu bangaba namaqhubu apinki, aphakanyisiwe (ama-hives) esikhumbeni sabo uma becindezelekile. Lokhu kungaba ukulunywa, ukusha, ngisho nobuhlungu. Lokhu kuvame ukubangelwa ukungezwani komzimba nento ethile, kodwa ngezinye izikhathi ukucindezeleka okukhulu nakho kungaba yimbangela. Udokotela wakho angase akunike umuthi wokulwa namagciwane ukuze welaphe lokhu. Kodwa, okubaluleke kakhulu, lawula ukucindezeleka kwakho.
Yini ebangela ukucindezeleka?
Kunezinto eziningi ezingabangela ukucindezeleka. Futhi, okubangela ukucindezeleka komunye umuntu kungase kungabi ukucindezeleka komunye. Ezinye izimbangela zingaba izinto ezinhle kanti ezinye zingaba izinto ezimbi.
Isibonelo, kokubili ukuthola umsebenzi omusha nokulahlekelwa umsebenzi kungabangela ukucindezeleka.
Nazi ezinye zezimbangela ezivamile zokucindezeleka:
- Ukugula noma ukufa kwelungu lomndeni noma othandekayo
- Ukushada, ukuhlukanisa noma ukuhlukanisa
- Izinkinga zemali
- Ukuthuthela ekhaya elisha
- Ukuya eholidini (ngezinye izikhathi lokho kuyacindezela futhi)
- Ukuba nengane
- Ukuthatha umhlalaphansi emsebenzini
Ngaphezu kwalokhu, ukucindezeleka kwesikhashana kungavela ngenxa yezinto ezincane esibhekana nazo ekuphileni kwansuku zonke.
- Ukufundela ukuhlolwa okukhulu
- Ukulungiselela isethulo emsebenzini
- Ukulwa nomngane
- Ukuqeda umsebenzi omningi ngesikhathi esifushane
- Ukuba nezinkinga eziningi ezincane ngesikhathi esisodwa (isib. ukubhajwa emotweni, ukuchitha ikhofi emzimbeni wakho, ukufika sekwephuzile emsebenzini, njll.)
Imiphumela eyingozi yokucindezeleka kwesikhathi eside
Ukucindezeleka okungapheli, uma kungelashwa, kungaholela ezinkingeni eziningi zempilo zesikhathi eside.
- Amasosha omzimba: Kwandisa ingozi yokuthola izifo ezifana ne-arthritis, i-fibromyalgia, kanye ne-psoriasis.
- Uhlelo lokugaya ukudla: Ukwanda noma ukwehla kwesisindo, izilonda zesisu, kanye nesifo samathumbu esicasulayo kungenzeka.
- Inhliziyo kanye nohlelo lokujikeleza kwegazi: Kuholela ezimweni ezifana nomfutho wegazi ophakeme, ukushaya kwenhliziyo okukhuphukile, kanye nokushaya kwenhliziyo okungapheli.
- Uhlelo lokuzala: Lwandisa ingozi yezinkinga ezifana nokutheleleka, i-polycystic ovarian syndrome, kanye nokungabi nabantwana.
Ngaphezu kwakho konke lokhu, ukucindezeleka kwesikhathi eside kwandisa ingozi yokuba nezimo zempilo yengqondo njengokucindezeleka noma ukukhathazeka .
Kubaluleke kakhulu: Uma uzizwa ukhungathekile noma unemicabango yokuzilimaza, ungalokothi uhlupheke wedwa. Bona udokotela wakho ngokushesha noma uye eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze nawe. Ukucela usizo kuwuphawu lwamandla.
Ungakuqeda kanjani futhi ulawule ukucindezeleka?
Asikwazi ukususa ngokuphelele ukucindezeleka ezimpilweni zethu. Kodwa singakuvimba ukuthi kungasilawuli. Nazi ezinye izindlela ezilula ongazijwayeza ngazo nsuku zonke.
- Yiba matasa ngokomzimba: Uma uqala ukuzizwa ucindezelekile, vivinya umzimba. Ngisho nokuhamba nje okufushane kungathuthukisa isimo sakho sengqondo.
- Zicabangele wena ekupheleni kosuku: Ekupheleni kosuku, esikhundleni sokucabanga ngezinto obungenakukwazi ukuzenza, zinike isikhashana ucabange ngezinto ozifezile.
- Zibekele imigomo: Zibekele imigomo emincane yosuku, yesonto, neyenyanga. Lokhu kuzokunika umuzwa wokulawula konke.
- Imisebenzi yokuphumula: Zama izinto ezifana nokuzindla, i-yoga, kanye nokuzivocavoca kokuphefumula okujulile. Lokhu kungafundwa ku-inthanethi noma ngezinhlelo zokusebenza ze-smartphone.
- Yidla kahle, ulale kahle: Ukudla ukudla okulinganiselayo, ukuvivinya umzimba ngokwanele, kanye nokulala ngokwanele kusiza umzimba ukuba ubhekane nokucindezeleka.
- Jwayela ukuthi "cha":Ungathathi imithwalo yemfanelo eyengeziwe uma ukhungathekile noma ucindezelekile. Funda ukusho ngenhlonipho ukuthi "cha."
- Khuluma nabantu obathandayo: Hlala uxhumene nabantu abakuthulisa, abakujabulisa, futhi abakusizayo. Ukuxoxa ngezinto nomngane wakho omkhulu noma ilungu lomndeni kungaba impumuzo enkulu.
- Khuluma nodokotela noma umeluleki: Uma kungekho kulokhu okusizayo, ungesabi ukukhuluma nodokotela wakho .
Kufanele ngimbone nini udokotela?
Kubaluleke kakhulu ukufuna iseluleko sezokwelapha ezimweni ezilandelayo.
- Uma uzizwa sengathi awusakwazi ukumelana nalolu cindezelo .
- Uma ukucindezeleka kuthinta impilo yakho yomzimba (isib. umfutho wegazi ophakeme, ukucasuka kwesisu).
- Uma izimpawu zingapheli ngemva kokuzama izindlela ezilula ezishiwo ngenhla.
- Uma ungakwazi ukubhekana nokucindezeleka futhi usebenzisa utshwala noma izidakamizwa .
- Uma unemicabango yokuzilimaza (esimweni esinjalo, iya ku-ETU ngokushesha).
Udokotela womndeni wakho angakweluleka, akunike imithi uma kudingeka, noma akuthumele kumeluleki wezempilo yengqondo njengodokotela wengqondo noma wezifo zengqondo.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyingxenye evamile yokuphila, kodwa uma kuqhubeka isikhathi eside (okungapheli), kungalimaza kakhulu impilo yakho yomzimba neyengqondo.
- Naka izimpawu umzimba nengqondo yakho ezikunikeza zona. Ubuhlungu bomzimba obuvamile, ukuqwasha, kanye nokucasuka kungaba izimpawu zokucindezeleka.
- Ukucindezeleka kungalawulwa ngezinto ezilula njengokuzivocavoca umzimba, ukulala kahle, nokukhuluma nabantu obathandayo.
- Uma uzizwa ukhungathekile noma unemicabango yokuzilimaza, ungangabazi ukubona udokotela wakho noma ukuya ekamelweni lezimo eziphuthumayo (ETU) . Ukucela usizo akulona uphawu lobuthakathaka.
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