Ukujamelana Nemilingo engabonakaliyo ngenxa yexinzelelo
Ukugula okuxininisekile kukuxhaphake kakhulu, njengoko kukungaqondi kakuhle ukuba iimpawu zomzimba ezenzeka ngenxa yokunyanzelisa ingxaki, okanye kungekhona "ingxaki". Ukugula ngengqondo kubangelwa uxinzelelo lwangokomzwelo okanye iipateni zengcamango ezinobungozi kodwa zinempawu ezibonakalayo kwaye zinokulimaza kakhulu njengeempawu ezivela kwezinye iindlela. Enyanisweni, kuqikelelwa ukuba ngaphezu kweepesenti ezingama-90 zohambo lwezobugqirha ngenxa yeengxaki zempilo ezichaphazela ubuncinci inxalenye yecindezelo, ngoko ukugula kwengqondo kuqhelekileyo kunokuba abantu baqaphele.
Ukugula ngengqondo: Imilingo engabonakaliyo
Xa uxinzelelekile, unokufumana iimpawu zomzimba. Ezi ziquka i-aches, ubuhlungu, i-muscle spasms, kunye neentloko, mhlawumbi ukususela ngokungazi kakuhle iintsundu zakho. Inkqubo yakho yeentlanzi igxile kwi-adrenaline yokulwa-okanye-indiza ye-adrenaline kunye nezimpendulo ze-cortisol zokuxinezeleka. Oku kukuchaphazela uxinzelelo lwegazi, izinga leentliziyo, ukugaya, kunye nezinga le-glucose. Unako ukufumana iimpawu kunye nesisu.
Ezi zimpawu zikhokelela ekuboneni ugqirha, ngubani na oya kulawula nayiphi na inkqubo yesifo esingababangela. Ngaphandle kokuxilongwa, unokufumana unyango olujoliswe ekunciphiseni iimpawu, okanye akukho nonyango. Unokuqhubeka ufumana iimpawu okanye ukhululo oluthile kubo.
Ukujamelana Nemilingo Engabonakaliyo Impawu
Yintoni ongayenza xa izifo zengqondo kunye nezibonakaliso zempilo ezingenakuchazwa ziqhubeka? Iingxelo ezimbalwa zibukele ukuba iziphi izicwangciso ze-nonpharmacological ziza kusebenza.
Ngaba kufuneka ufumane unyango lweengqondo? Ukuphononongwa kweengxelo ezifumene ukuba uphando lwezobuchopho (CBT) luba nefuthe elincinci kwimpawu eziphambili kumaqela okulawula afumana unyango njengesiqhelo okanye unyameko oluqhelekileyo, okanye ahlale eluhlu lokulinda. Kodwa ezi zifundo zazinobuthathaka obuninzi, kubandakanywa i-bias.
Ukuphononongwa kwangaphambili kwimiba eyahlukeneyo yezobuchopho zengqondo kwakhona kwafumanisa ukuba i-CBT yiyona nto ifundwayo kwaye yayinobungqina obaneleyo bokufikelela kwisigqibo sokuba kunokubangela ukunciphisa ubunzima beempawu xa kuthelekiswa nokunyamekela okuqhelekileyo okanye uluhlu lokulinda. Nangona kunjalo, ukuthatha inyathelo lokubona isazi sengqondo sikhulu kubantu abaninzi, makungabikho iindleko zonyango.
Uncedo lokuzimela lubonakala lusebenzayo ekunciphiseni iimpawu ezingenakuchazwa ngempilo nokuphucula umgangatho wobomi. Ukuphononongwa kweengxelo ezifumene ukuba ukuzinceda kunciphisa uphawu oluqinekileyo kwaye kubonakala ngathi kugcinwa ukuba umphumo ekulandelelweni ngokuthelekiswa nokunyamekela okanye ukuluhlu lokulinda. Ezi zifundo nazo zabuthathaka kwiindlela.
Ukunciphisa uxinzelelo lwezeMpilo
Ngaba unengxaki yokuxinezeleka kunye nempilo yakho ? Unokufumana izigulana ezinkulu kunye ezincinci ngenxa yokunyuka kwengcinezelo, mbulela inxalenye kwimiphumo ye- cortisol , eyaziwa ngokuba yi-hormone yoxinzelelo. Kwaye ingozi yakho yokubanda iyanda.
Ukuze uhlale uphilile, funda ukujongana noxinzelelo kwaye uphephe uxinzelelo olunzulu ebomini bakho. Kufuneka udale indlela yokuphila enempilo ebandakanya uxinzelelo oluncinci kunye nentlalo eninzi.
- Funda ukuba zeziphi izixinzelelo zokuxinezeleka ezikusebenzela kakuhle. Kukho iindlela ezininzi zokukhupha iingcinezelo ezikhoyo.
- Yenza icebo lokulawula uxinzelelo lokujonganisa nokutshintsha uxinzelelo ebomini bakho.
- Khetha kwaye ugcine imikhuba enempilo ngesicwangciso sezintlanu.
> Imithombo:
> Dessel NV, Boeft MD, Wouden JCVD, et al. Ukungenelela kokungenazixhobo ze-pharmacological kwiingxaki ze-somatoform kunye neempawu ezingenakuchazwa ngokomzimba (MUPS) kubantu abadala. I-Cochrane Database yeeNkqubo eziPhezulu . NgoJanuwari 2014. Ithenda: 10.1002 / 14651858.cd011142.pub2.
> UGils AV, uSchoevers RA, uBonvanie IJ, uGelauff JM, u-AM, uRustmalen JG. Ukuzinceda ngokwamachiza angachazwanga. Iingcali zengqondo . 2016; 78 (6): 728-739. i-doi: 10.1097 / psy.0000000000000325.
> Menon V, uRajan T, Kuppili P, Sarkar S. Ukwelapha kwengqondo yokuziqonda ngeempawu ezingenakuchazwa: Ukuphononongwa ngokuchanekileyo kunye nokuhlaziywa kwemeta yezilingo ezilawulwayo ezipapashwe. I-Indian Journal ye-Psychological Medicine . 2017; 39 (4): 399. i-doi: 10.4103 / ijpsym.ijpsym_17_17.