Ukuzivocavoca kunokunceda ukunciphisa uxhalaba loluntu. Ukuba uhlala neengxaki zentlalo yoluntu (SAD) kwaye ungabandakanyeki ukuzivocavoca umzimba, qwa lasela ukukhupha isabelo sakho sokuhamba. Uphando lubonisa ukuba iintlobo ezahlukahlukeneyo zokuzilolonga zingabangela impembelelo entle kwintlalo-ntsapho yakho, uncede ukuphelisa uxhalabo kunye nokuphucula ukuzithemba. Nazi iindlela ezimbalwa ezahlukeneyo zokuzilolonga omele uziqwalasele eziquka njengenxalenye yesiqhelo rhoqo.
Yoga
I-Yoga inokuluhlula ukusuka kumnene ukuya kunzima. Ifom ye-yoga (i-yoga yoga) eqhelekileyo ibandakanya iimeko zomzimba (ezaziwa njenge-asanas), ukuphefumula okulawulwayo kunye namaxesha okucamngca. I-Yoga yindlela ephantsi yobungozi bokuphilisa umzimba kunye nengqondo. Uphando lubonisa ukuba i-yoga inganceda:
- ukunciphisa ukuvuswa komzimba
- izinga lentliziyo eliphantsi
- uxinzelelo lwegazi oluphantsi
- phucula ukuphefumla
Ukongeza kwimivuzo enempilo ye-yoga, kukho kwakhona inzuzo yeengqondo, kwakhona. I-Yoga iboniswe ku:
- ukunciphisa impendulo yoxinzelelo
- ukunciphisa uxinzelelo kunye nokuxhalabisa
- ukwandisa amandla kunye neemvakalelo zokuphila
Ezi ziphumo zifunyenwe zombini xa i-yoga yenziwa ngexesha elide kunye nangemva kweklasi enye kuphela.
Tai Chi
I-Tai Chi yinto yobugcisa baseKintile yamandulo edibanisa ukucamngca kunye nokuphefumula komzimba kwisicatshulwa esicothayo sokunyakaza komzimba kunye neengxaki (ezibizwa ngokuba yiifom). I-Tai Chi iboniswe ku:
- ukunciphisa uxinzelelo
- uxinzelelo lwegazi oluphantsi
- ukunciphisa uxhalaba
- ukuphucula indlela yokudandatheka
- ukwandisa ukuzithemba
I-Tai Chi ithandwa kakhulu ngabantu abadala kwaye ingaba yongezelelo elongezelelweyo kwimiqathango yonyango yengxaki yokukhathazeka kwentlalo (SAD).
Exercise Aerobic
Kukho ubungqina obuphandayo bokuphanda ukuqhuba umsebenzi (njengokuqhuba, ukuhamba ngebhayisikili okanye ukubhukuda) kunxulumene nempilo engcono yengqondo.
Nangona uphando lujolise ekudakaleni, ukuphazamiseka kwesifo, kunye nokukhathazeka okugqithisileyo (OCD), kukho ubungqina obubonisa ukuba nempembelelo emihle yokuzivocavoca ngengxaki yokuxhalabisa abantu.
Zisesibini iiseshoni ezingenanto kunye neenkqubo zangexesha elide zokuzilolonga kwe-aerobic ziye zaboniswa ukubonelela ngenzuzo enempilo yengqondo. Nangona nje imizuzu emancinane emihlanu ukuya kweyimi-10 yokusebenzisa umzimba unokunceda ekuphuculeni izinga langoku lokuxhalabisa (elibizwa ngokuba lixhala lombuso), iiprogram eziqhelekileyo, ezihlala kwiiveki ezi-10 ukuya kwe-15, ngokubanzi zibonelela ngokuphucula ixesha elide. Ukongezelela ekunciphiseni ukuxhalaba, uvavanyo oluqhelekileyo lwe-aerobic luye lwaboniswa ukuphucula ukuzithemba.
Ukuba uqala nje ngeprogram yovavanyo, kubalulekile ukubonisana nodokotela wakho ukufumana indlela engcono yokuzivocavoca kunye nenqanaba lokunyamezela imeko yakho yomzimba. Nangona ukuvivinya umzimba ngokuqhelekileyo kungabandakanyeli unyango lwendabuko lwe-SAD, njenge-cognitive-behavioral treatment (CBT) kunye namayeza, inokunika inzuzo ethile kubomi bakho nangokwengqondo.
Imithombo:
Harvard Health Publications. Yoga ngexhala kunye noxinzelelo.
Psychology Namhlanje. Ukuzivocavoca Ukuxhalabisa.
I-Stanford Medicine. I-Tai Chi ixhamle kwiZingqondo zezeMpilo, kodwa ezinye iimfuno zifundwa.
I-Scully D, uKremer J, uMeade MM, uGraham R, uDudgeon K. Ukuzivocavoca umzimba kunye neZengqondo: Ukuhlaziywa okubalulekileyo. IBritish Journal of Medicine yeMidlalo.