Ukuzivocavoca rhoqo kunokukunceda ukunciphisa iimpawu zakho ze-OCD
Ukuzibandakanya kwi-aerobic umzimba kuzuza neenzuzo ezininzi zomzimba kubandakanywa amanqanaba e-cholesterol ancitshisiweyo kunye nomngcipheko wehlisa isifo senhliziyo nesifo sikashukela. Ukuba unengxaki yokunyanzelisa ingxaki (OCD), kunokufumana inzuzo eyongezelelweyo, ukunciphisa iimpawu zakho.
Oko kuthethwa nguPhando
Umzimba wokusebenzisa i-Aerobic ungasetyenziselwa ukwelapha ukuphucula iimpawu zokudandatheka , kunye nokunciphisa uxinzelelo kunye nokuxhalaba.
Olunye uphando oluhlola ukusetyenziswa kwe-aerobic kunye neempawu ze-OCD zacela ukuba abathathi-nxaxheba baqhubeke nokunyango lwabo oluqhelekileyo kwongezwa ngokunyaniseka kwe-aerobic umzimba, njengokusebenza, kwimiqathango yonyango kwiiveki ezili-12. Oko bakufumanisa kukuba ubunzima kunye namaxesha amaninzi eempawu ze-OCD zancitshiswa ngokukhawuleza emva kokusebenza. Ukongezelela, ubunzima obukhulu kunye nokuphindaphinda kweempawu ze-OCD ngokubanzi zinciphile ngaphezu kweeveki ezili-12 zokuzilolonga. Kwabathathi-nxaxheba abathile, le ntlawulo yayisabakho ezintandathu emva kokufunda.
Olunye uphando lwenza uvavanyo olufanayo ukuba lubone ukuba unxibelelwano lwe- cognitive-behavioral therapy (CBT) kunye neprogram yovavanyo lweveki ezili-12 olwenziwe ngokweenkqubela wenza nayiphi na impawu kwiimpawu ze-OCD. Ukuzivocavoca kunceda, ukwenza iprogram yeeveki ezili-12 kunye ne-CBT isiluleko esihle sonyango.
Izindlela Ukuzivocavoca Unokukunceda
Kukho iindlela ezininzi ekunokunceda ngazo ukunciphisa iimpawu. Ukuzivocavoca kunokutshintsha ingqondo yakho.
Izifundo eziqhutywe kwiigundane zibonise ukuba ukuqhuba kwisondo eqhubayo kubancedisa ukuvelisa ukuxhamla olutsha phakathi kwe-neurons ebuchosini babo. Ukuzivocavoca kunokubangela ukukhululwa "kwimiba yokukhula," leyo eyenza i-neurons yenza ukudibanisa ezintsha. Ezi zixhobo ezintsha zinganceda ukunciphisa iimpawu ze-OCD. Ukuzivocavoca kwakhona kukukhuthaza ukukhululwa kwe-endorphins, "uzive kakuhle" iikhemikhali ze-neurochemicals, ukukhuthaza imizwa kunye nokuyeka uxinzelelo.
Ukuzivocavoca kunokukunceda nokuphucula ukuzithemba kwakho. Ukuba uqala ukusebenzisa rhoqo, unokufumana uzive ungcono ngokomzimba nangengqondo. Ezi zinguqu zinokukunceda ukwandise ukuzithemba kwakho kunye nokunciphisa uxinzelelo lwakho-imbangela enkulu yeimpawu ze-OCD.
Ukuzivocavoca nako kunokukunceda ube loluntu. Ingaba uphuma ukuya kwindawo yokuzivocavoca, ukuhlangana kunye nomlingani osebenzayo, okanye ukujoyina iqela lezemidlalo kunokukunceda ukuba uphume. Ukuphuma kunye nokudibanisa nabantu kuyindlela enkulu yokuxhaswa kwentlalo. Ukuba neenkqubo ezinenkxaso enamandla, njengokwandisa ukuzithemba enye yindlela enhle yokunciphisa amanqanaba oxinzelelo.
Ukungathethi, ukusetyenziswa kwemisebenzi kunokubonelela nokuphazamiseka okukhulu kunoma yintoni na ukunyanzeliswa kunye nokunyanzeliswa onokuyenza. Iindlela ezininzi ezinamandla zomzimba zifuna ukunakwa kwakho ngokupheleleyo, okwenza kube nzima ukugxila kwenye into. Ngaloo ndlela, ukuzivocavoca kunokwenza umonakalo owamkelekileyo wokungabikho kunye nokunyanzeliswa, kunye nokunika ingqondo yokulawula iimpawu zakho.
Ukuba ucinga ngokufaka ubungqina kwisicwangciso sakho sokwenza unyango jikelele, cela udokotela wakho ukuba asebenzise inkqubo ebenokukucebisa ngayo. Unokuphinda usebenze nomqeqeshi wakho okanye uthathe iiklasi zezempilo xa uqala ukusebenzela.
> Imithombo
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- Brown, RA, Abrantes, AM, Strong, DR, Mancebo, MC, Menard, J., Rasmussen, SA, & Greenberg, BD "Uvavanyo lomqhubi we-intensive intensity aerobic umzimba ngenxa yokuphazamiseka okunyanzelekileyo" I- Journal ye-Nervous and Mental Disorders 2007 195: 514-520.
- UMark B. Amandla, uGordon JG Asmundson, noJasper AJ Smits. "Ukuzivocavoca ukukhathazeka kwemiba kunye nexhala: i-state-of-the science." Ulwaphulo loBomi beCognitive 44 (4), 2015.
- UMlawuli we-NA, u-Richter MA, uLerman B, uRegev R. "Uvavanyo lweSatifikethi seZibonelelo zoNgezelelo zoQeqesho oluPhezulu kwi-CBT ye-OCD." Uphulo lokuziphatha ngoCognitive 44 (4), 2015.