Uzizwa sengathi awunawo amandla emzimbeni wakho kusukela ngesikhathi uvuka ekuseni? Uzizwa ukhathele kangangokuthi awukwazi ukuvuka embhedeni izinsuku eziningi, ngisho nangemva kokusebenza kancane? Lokhu kungase kungabi ukukhathala okuvamile. Namuhla sikhuluma ngezindlela zokwenza ukuphila nesimo esibizwa ngokuthi i-Chronic Fatigue Syndrome (CFS), esaziwa nangokuthi i-Myalgic Encephalomyelitis (ME), kube lula. Lesi yisimo esiyinkimbinkimbi kancane, futhi sinomthelela omkhulu empilweni yakho. Kodwa ungakhathazeki, kunezindlela esingaphatha ngazo lesi simo futhi siphile kahle.
Know your body mass index (BMI) and weight classification
Ukuqonda uhlobo lwesifo: izikhathi ezinhle nezimbi
Uma uphila nalesi simo, uzoqonda into eyodwa kahle kakhulu. Okusho ukuthi, akuzona zonke izinto ezifanayo. Kunezikhathi lapho izimpawu ziba zimbi kakhulu futhi umzimba ungadlula esikhathini esinzima kakhulu. Lokhu sikubiza ngokuthi "ukubuyela emuva", okuyisikhathi lapho isifo siba sibi kakhulu. Ngemuva kwesikhathi esithile, kungase kube nesikhathi lapho izimpawu ziphela khona futhi umzimba uzizwa ungcono kancane. Lokhu sikubiza ngokuthi "isikhathi sokuxolelwa".
Ukuqonda ukuthi le ndlela, eshintshashintshana phakathi kwezikhathi ezinzima nezikhathi ezingcono kancane, iwuhlobo lwesifo, kungaba usizo olukhulu ekulawuleni amandla akho.
Cabanga ngamandla omzimba wakho njengebhethri lefoni. Ibhethri lomuntu onalesi sifo liphela ngokushesha kakhulu, futhi kuthatha isikhathi eside ukushaja. Ngakho-ke, kudingeka siqaphele kakhulu ukuthi silisebenzisa kanjani ibhethri.
Ukuphathwa komsebenzi wansuku zonke kanye namandla
Ngesikhathi sokubuyela esimweni esibi, ungase ukuthole kunzima ukwenza imisebenzi elula njengokuzigeza ekuseni noma ukushintsha izingubo zakho. Ngakho-ke, beka eceleni isikhathi esengeziwe semisebenzi oyithola inzima. Ungesabi. Vele uyenze.
Kodwa-ke, ngesikhathi 'sokuxolelwa', ungase ucabange, "O, ngizizwa ngingcono namuhla, ngidinga ukwenza umsebenzi othile." Ungakwenzi lokho! Uma uzikhandla ngokweqile ngokuzumayo, ungagcina ukhathele ngokuphelele ezinsukwini ezimbili noma ezintathu ezizayo. Uma uqhubeka kanje, kungenzeka kakhulu ukuthi 'uphinde ubuyele' kakhulu.
Ngakho-ke, ngisho nangezikhathi zempilo enhle, kubalulekile ukugcina ibhalansi enhle phakathi kokuphumula nokusebenza . Hlala uqaphele amazinga akho amandla.
Ukuzivocavoca: Okuthile okufanele kuqashelwe
Nakuba ukuzivocavoca kubalulekile ukuze uhlale uphilile, ukuzivocavoca kungaba nzima kancane futhi kudinga ukuqapha kumuntu onesifo sokukhathala okungapheli. Ngisho nokuzivocavoca okuncane kungabangela ukukhathala okungabekezeleleki. Kukhona igama elikhethekile lalesi simo elibizwa ngokuthi i-'Post-Exertional Malaise (PEM). Kalula nje, ukukhathala okukhulu kanye nokwanda kwezimpawu ezenzeka ngisho nangemva kokuzivocavoca okuncane.
Ngakho-ke kufanele wenzeni?
Into engcono kakhulu ongayenza ukukhuluma nodokotela wakho noma uchwepheshe wezokwelapha ngokomzimba ukuze uthole ukuthi yini ngempela umzimba wakho ongayenza maqondana nomsebenzi womzimba nowengqondo. Lokhu kubizwa ngokuthi "imvilophu yakho yamandla." Udinga ukuhlala ngaphakathi kwaleli banga futhi ufunde ukulinganisela ukuphumula nomsebenzi. Lokhu kuzokusiza ugweme isimo "se-PEM" esikhulume ngaso.
- Yenza uhlelo lwakho lokuzivocavoca luthuthukiswe ngudokotela wezokwelapha ngokomzimba.
- Ungalokothi usebenze kanzima kakhulu.
- Ukuzivumelanisa nezimo kuyinto ebaluleke kakhulu.
Ukudla kungenza umehluko omkhulu
Ukuqaphela ukudla okudlayo kungasiza kakhulu ekulawuleni izimpawu zakho. Ikakhulukazi, gwema ukudla okubangela ukungezwani komzimba, ukudla okuzwela kakhulu, kanye nokudla okuqukethe amakhemikhali.
Abantu abaningi bathi ukudla okufana nokudla kwaseMedithera kuyazuzisa kulesi simo. Okusho ukuthi, ukudla okunamafutha agcwele kanye nama-carbohydrate acwengisisiwe, kanye namafutha amaningi angagcwali kanye nalawo angagcwali.
| Ukudla Okunconyiwe | Ukudla Okufanele Ukugwenywe/Ukunciphisa |
|---|---|
| Imifino nezithelo ezintsha | Ukudla okushukela noshukela |
| Inhlanzi (njenge-salmon, i-mackerel, ama-sardine) | Izithambisi zokwenziwa |
| Amafutha amahle njengamafutha omnqumo | Utshwala |
| Amantongomane nembewu (ama-almond, ama-walnuts) | Iziphuzo ezicebile nge-caffeine (itiye, ikhofi) |
| Okusanhlamvu okuphelele (irayisi elinsundu, i-oats) | Ukudla okwenziwe ngofulawa ocolisisiwe (isinkwa, amabhisikidi) |
Enye into ukuthi ukudla ukudla okuncane okuningana usuku lonke , kunokuba ukudla ukudla okukodwa okukhulu ngesikhathi, kungasiza ukugcina amazinga akho amandla ehambisana. Isibonelo, kungcono ukudla ukudla okuyinhloko okuthathu kanye nokudla okulula okuthathu okuncane phakathi. Lokhu kungasiza futhi ekulawuleni isicanucanu.
Ukulahlekelwa yinkumbulo kanye "nenkungu yobuchopho"
Esinye isibonakaliso esikhulu salesi simo ukulahlekelwa yinkumbulo kanye nomuzwa "wenkungu yobuchopho". Ukhohlwa izinto futhi ube nenkinga yokugxilisa ingqondo. Kunezindlela ezimbalwa ezilula zokusiza ngalokhu:
- Sebenzisa idayari noma "umhleli wosuku": Bhala phansi imisebenzi yakho, ama-aphoyintimenti, kanye nezinto okufanele uzenze kuyo.
- Setha izikhumbuzi efonini yakho: Setha isikhumbuzi sokukukhumbuza uma udinga ukuya endaweni ethile noma ukwenza okuthile.
- Yenza uhlu: Yenza uhlu lwezinto okudingeka uziphathe uma uyothenga, njengohlu lwemisebenzi okudingeka uyenze ngalolo suku.
- Sebenzisa amanothi anamathelayo: Bhala phansi izinto okudingeka uzikhumbule ephepheni elincane bese uzinamathisela ezindaweni ezilula ukuzibona.
- Vivinya ubuchopho bakho: Ama-puzzle, imidlalo yamagama, kanye nemidlalo yamakhadi kungagcina ingqondo yakho isebenza. Lokhu kungasiza futhi ekuthuthukiseni inkumbulo yakho.
Umsebenzi, ubudlelwano kanye nempilo yengqondo
Umsebenzi
Ukusebenza nalesi simo kungaba yinselele. Uma unezinkinga emsebenzini, kufanele ukhulume nomqashi wakho ngalokhu. Ungase udinge izinto ezifana nesimiso somsebenzi esiguquguqukayo, isikhathi esithile sokuphumula ngesikhathi somsebenzi, noma imiyalelo ebhaliwe ngoba unezinkinga zokukhumbula. Lokhu kuzohluka kuye ngezimpawu zakho kanye nohlobo lomsebenzi wakho. Uma isimo sibi kakhulu futhi ungakwazi ukusebenza, khuluma nodokotela wakho mayelana nezinyathelo ongazithatha.
Ubudlelwano
Lena cishe yingxenye enzima kakhulu. Kungaba nzima kakhulu emndenini wakho, kubangani, nakumlingani wakho ukuqonda lesi simo. Bangase bathi izinto ezinjengokuthi, "Unesithukuthezi," noma "Ukhathele nje ngokuba seduze." Ngoba kumuntu wangaphandle, lokhu kukhathala akubonakali.
Ngakho-ke, kubaluleke kakhulu ukuchazela abathandekayo bakho ngalesi sifo nokubafundisa ngaso.
Lesi simo singathinta impilo yakho yokuxhumana nabantu, ukudlala nezingane zakho, kanye nobudlelwano bomuntu siqu. Kubaluleke kakhulu ukukhuluma ngalezi zinto ngokukhululekile futhi uthole ukuqonda kwawo wonke umuntu.
Impilo yengqondo nokuthola usizo
Khumbula ukuthi awuwedwa. Ukukhuluma nabanye ababhekene nesimo esifanayo kungaba umthombo omkhulu wenduduzo. Buza udokotela wakho ngamaqembu okusekelana endaweni yakini.
Ukucindezeleka kungenzeka kakhulu ngalesi simo. Ezinye zezimpawu zokucindezeleka zifana nezalesi simo, ngakho kungaba nzima ukuhlukanisa phakathi kwalezi ezimbili. Ukuzizwa ungenathemba, udabukile njalo, uzizwa ungelutho, kanye nemicabango yokuqeda impilo yakho konke kungaba izimpawu zokucindezeleka.
Uma ucabanga ukuthi ungase ucindezeleke, sicela ukhulume nodokotela wakho. Imithi kanye nokwelashwa ngokukhuluma kungasiza kokubili ezimpawini zomzimba nezengqondo. Uma ucabanga ukuzibulala, iya esibhedlela i-Emergency Unit (ETU) ngokushesha noma ushayele i-National Institute of Mental Health yaseSri Lanka ku-1926.
Umlayezo Wokuya Nawe Ekhaya
- Lalela izinga lamandla akho: Ungazicindezeli kakhulu ezinsukwini zakho ezinempilo. Linganisa ukuphumula nomsebenzi. Lokhu kubizwa ngokuthi "ijubane."
- Landela iseluleko sezokwelapha: Khuluma nodokotela wakho noma uchwepheshe wezokwelapha ngokomzimba, ikakhulukazi mayelana nokuzivocavoca, bese usungula uhlelo olukufanele.
- Ukudla kubalulekile: Nciphisa ushukela, izinto ezinambithekayo zokwenziwa, kanye notshwala, bese udla imifino emisha, izithelo, namafutha anempilo. Yidla ukudla okuncane kaningana ngosuku.
- Nakekela impilo yakho yengqondo: Qaphela izimpawu zokucindezeleka. Uma kudingeka, ungangabazi ukufuna usizo lwezokwelapha.
- Awuwedwa: Xoxa nomndeni wakho nabangani ngalokhu. Joyina iqembu lokusekelana uma kudingeka. Ukuqonda nokusekelana kubaluleke kakhulu kulolu hambo.
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