Ukuqonda nokuPhatha impendulo enzima yokuxininisa
Xa sibhekene nemeko ebangela ukuxhalaba okanye ukwesaba okukhulu, imizimba yethu iya kuphendula ngokubonakalisa ngokukhawuleza iimpawu zomzimba kubandakanya intliziyo yokugijima, iintambo ezinomsila, izibonda zokutsala, ukuxilwa komfundi, kunye nokungafihli ngokukhawuleza.
Le mpendulo yomzimba yinto esiyibiza ngokuba yimfazwe okanye impendulo yendiza (eyaziwa ngokuba yi-hyperarousal okanye i-response response stress).
Yilapho ukuqonda kweso sengozi kubangela ukutshintsha kweenguqu zomzimba njengoko ubuchopho bukhupha i-alarm kuyo yonke inkqubo ye-nervous central.
Ngenxa yoko, izilonda ze-adrenal ziza kuqala ukupompoza i-hormone, ebizwa ngokuthi i-adrenalin kunye ne- noradrenalin , eyenza umzimba uqaphele ukuba ungasongelwa ("ukulwa") okanye uhambe ngokukhawuleza ("indiza"). Ezi zinguqu zenyama azenzekanga kodwa kunokuba zikhonze imisebenzi ebalulekileyo, ebalulekileyo:
- Ukukhawuleza kwentsholongwane kunye nokuphefumula kwandisa i-oksijeni yokuthatha inyathelo elikhawulezayo okanye elide.
- Ukuguqulwa komthombo wombane womzimba (glycogen) ukutshisa (i-glucose) kuvumela ukuqhuma kwamandla kwiimisipha.
- Ukuhluthwa kwabafundi kuthathwa njengempendulo yokuziphendukela kwemvelo ekubhekiselele ukuvumela ukukhanya okungakumbi kwiso ukuze kubonwe ngcono ebusuku.
Imfazwe okanye impendulo yendiza iyayicingisisa, ivumela ukuba senze ngaphambi kokuba sicinge (njengokuba slamming on the brakes to avoid a accident).
Xa iMfazwe yokuLabela ukuPhupha kweNdwendwe ingavumelekile
Nangona ukulwa okanye ukuphendulwa kwendiza kuyindlela yokuzikhusela ebalulekileyo, abanye abantu banomdla ongathandabuzekiyo. Kuba bantu, izixhobo zomzimba zenzeka ngokukhawuleza okanye ezingalunganga. Kukho izizathu ezininzi zezi zinto:
- Ukungalingani kwi-hormones yengqondo efana nokukhathazeka kunye nokuphazamiseka kwengqondo
- Uxinzelelo oludlulayo emva kokuhamba
- Imbali yokuxhatshazwa ngomlomo okanye emzimbeni
Akukuxhamli nje ukuchitha ixesha elininzi kwisimo se-alerte ephezulu, sinokulimaza ngokwenyama. Iziphumo zomzimba zoxinzelelo olunzima zingabandakanya uxinzelelo oluphezulu lwegazi, i-migraine ikhanda, kunye nokunyanzeliswa kwe-fibromyalgia, i-gastritis engapheliyo kunye ne-temporomandibular (TMJ) iimpawu.
Ukunyanga iMfazwe engavumelekanga okanye ukuphendula ngeempuphu
Kulabo abanempi engaqhelekanga okanye iimpendulo zendiza, unyango luvame ukuquka ukucebisa kunye neengqondo zengqondo ukuze zichonge kangcono iingcambu zengqondo okanye zengqondo. Kwezinye iimeko, unyango lwezobisi lungabonakaliswa, ingakumbi ukuba ludibene nokuxhalabisa kakhulu okanye ukuphazamiseka kwesifo sengxaki (post-traumatic disorder disorder (PTSD) .
Kwezinye iimeko, iindlela zokuncedisa ukuzinceda zinganciphisa iimpawu zomzimba ezizibandakanyekayo ezimalunga nokulwa okanye impendulo yendiza. Enye into enjalo iquka umsebenzi ophefumulayo oyingxenye ezintathu ovumela umntu ukuba aphephe ngokuphefumula ukuphefumula, isenzo esingasenza sihlawule ixabiso lentliziyo kunye neempendulo ze-adrenaline.
Ukusetyenziswa, okubandakanya ezinye zeendlela zobupanayama ukuphefumula e-yoga, kubandakanya amanyathelo ayisisiseko ayisisiseko:
- Fumana indawo ethule. Vala ifowuni uze uvale iingcango kunye namakhethini.
- Hlala esihlalweni sokubuyela ngqo kunye neenyawo zombini phantsi, okanye ulale phantsi.
- Beka isandla sakho sokunene kwisisu sakho nangesandla sakho sobunxele kwi-cage yakho cube ukuze ukwazi ukuvalelwa ngokomzimba kunye nokuphuphuma.
- Qala ukuxubusha ngokukhulisa isisu ngaphandle, ukuvumela ukuba ifuthe njengebholethi.
- Emva koko, tshintshela iphefumulo yakho kwi-cage cage kunye nayo yonke indlela eya kwisifuba esingaphezulu.
- Exhale ngokuguqula le ntshukumo, ukuthenga izicathulo zakho zomzimba xa uqedile.
Unokwenza oku ngexesha elilodwa kunye neenjongo zokunyuka kancane ukuya kwemizuzu emihlanu.
Umkhuba ongenakunceda nje ukunciphisa ukuhlasela okumandla kodwa ungasetyenziselwa "indlela yokuxininisa" njengenxalenye yemihla ngemihla.
Ezinye iindlela zokunyanga ezingagunyazisiyo ziquka i-valerian kunye ne-passionflower (izongezo zamanzi eziqhelekileyo ezisetyenziselwa ukuphucula umlutha) kunye ne-B ezinzima zokuncedisa ukulawula ukhuseleko lwekhemikhali eyenziwa yingqondo. Kwakhona kunconywa ukuphepha kwe-caffeine, utywala kunye ne-nicotine.
> Umthombo:
> Reynaud, E. kunye no-Guedj, E. "I-Disney Stress Disorder iguqula umsebenzi we-Cerebral wase-Amygdala kunye ne-Prefrontal Cortex." Iingcali zeNzululwazi . 2015; 6 (1): 39-43.