Ukwelula Ngenxa Yengcindezi: Indlela Ukukhulula Imisipha Eqinile Okusiza Ngayo Ukuzola

Phakamisa uthinte indawo lapho intamo yakho ihlangana namahlombe. Kubantu abaningi lowo msipha ulukhuni njengelunga lomunwe njengamanje, futhi abazange bakuqaphele ukuqina kwawo. Ingcindezi ikwenza lokho buthule. Idonsa amahlombe akho ibheke ezindlebeni, iqinise umhlathi wakho, ikugoqe uye phambili phezu kwesikrini, futhi uyabamba kuphela emahoreni kamuva lapho ikhanda lakho libuhlungu noma umhlane wakho ungeqondi.

Lokho kuqina akukhona okungahleliwe. Kungumzimba wakho wenza kanye lokho owakhelwe ukukwenza ngaphansi kosongo. Inkinga ukuthi usongo ngokuvamile luyibhokisi lemeyili, hhayi isilo esibulalayo, futhi imisipha ayiwutholi umyalezo wokuthi kuphelile. Ngakho ihlala izilungisele. Ukwelula kungenye yezindlela ezilula kunazo zonke zokuthumela isignali yokuthi konke kucacile, ngolimi umzimba oluqonda ngempela.

Lokhu akukhona ukuguqukela lula noma ukukwenza kahle. Awudingi umata, ikilasi, noma ikhono elithile. Udinga imizuzu embalwa nokuzimisela ukunyakaza kancane.

Kungani ingcindezi igcina isemisipheni yakho

Lapho okuthile kukucindezela, umzimba wakho uyazilungisela. I-American Psychological Association ichaza ukuqina kwemisipha njengento ecishe ibe yimpendulo ezenzakalelayo yengcindezi, indlela yomzimba yokuzivikela ekulimaleni nasebuhlungwini. Ukwethuka ngokuzumayo kwenza imisipha yakho iqine bese iyadedela lapho kudlula. Leyo ngxenye inempilo. Kuwuhlelo olusebenzayo.

Inkinga uhlobo olunwabuzelayo, olugayayo lwengcindezi olungaphakami ngokugcwele. I-APA iphawula ukuthi ingcindezi engamahlalakhona igcina imisipha isesimweni cishe esingaguquki sokuzilungisela. Cabanga uzilungisela ukushaywa okungalokothi kufike, usuku lonke, amaviki. Imisipha esentanyeni yakho, emahlombe, nasemhlane ibamba lokho kuzilungisela, futhi ngokuhamba kwesikhathi lelo phethini lokubamba lingondla amakhanda abuhlungu engcindezi ne-migraine. Umhlathi oqinile ngo-3 ntambama, ibhande lokuqina emhlane wakho ongenhla, ubuhlungu bomhlane ongezansi ngemva kweviki elinzima. Lezo akuzona izinkinga ezihlukene. Yiso kanye isexwayiso esibhajwe esimweni sokuvulwa.

Nansi ingxenye efanele ukuyibambelela. Ukuqina nengcindezi kondlana. Imisipha eqinile, ebuhlungu ithumela izignali zibuyele ebuchosheni zokuthi kukhona okungalungile, okugcina ingcindezi ibila, okugcina imisipha iqinile. Kungumjikelezo. Ukwelula kuyindlela yokufinyelela kulowo mjikelezo ohlangothini lomzimba bese uqala ukuwuphazamisa.

Iningi lethu linekheli lomuntu siqu lapho ingcindezi ithanda ukuhlala khona. Kwabanye kungumhlathi nezinhlafuno. Kwabanye kuyintamo namahlombe, noma ifindo phakathi kwamathambo amahlombe, noma ukuqina okuncane emhlane ongezansi. Chitha usuku uqaphela hafu okwakho. Isenzo esilula sokubamba ukuqina ngenkathi kwenzeka, esikhundleni sokukuthola njengekhanda elibuhlungu ngesidlo sakusihlwa, kuyihafu yomsebenzi. Uma usuyazi iphethini yakho, uyazi kahle ukuthi uthumelaphi impumuzo.

Yini ukwelula okuyenzayo ngempela

Izinto ezimbalwa zenzeka ngesikhathi esisodwa lapho welula kancane futhi uphefumula ngenkathi ukwenza.

Esobala ngesomzimba. Welula umsipha obuncishisiwe wabanjwa, wehlisa isimo somzimba esizilungiselele, ubuyisela obunye ubude elungeni ebeliqiniswe. I-Harvard Health ikubeka ngokusobala: imisipha enengcindezi iyimisipha eqinile, ecindezelekile, futhi ukufunda ukukhulula imisipha yakho kukuvumela ukusebenzisa umzimba wakho ukukhipha ingcindezi. Impumuzo oyizwayo lapho uzungezisa amahlombe akho noma uvumela ikhanda lakho liwele ohlangothini olulodwa ingokoqobo, hhayi ecatshangwayo.

Ingxenye engacaci kangako yilokho okwenza ekunakekeleni kwakho. Ukuze welule nganoma yikuphi ukunakekela, kufanele ungene emzimbeni wakho uphume emicabangweni ejikelezayo. Uyaqaphela lapho uqinile khona. Uzwa ukudonsa kwehla njengoba uphefumulela kukho. Umzuzu noma emibili ingqondo yakho iba nendawo eqondile yokuphumula, futhi lokho kodwa kususa okunye kokushisa esimweni esinengcindezi.

Bese kuba khona umphefumulo. Ucishe ungakwazi ukwelula kancane ngaphandle kokuphefumula kancane kakhulu, futhi ukuphefumula kancane kungenye yezindlela eziqondile kakhulu zokusunduza uhlelo lwakho lwezinzwa lusuke egiyeni laso eligijimayo luye kwelizolisayo. Ukuphefumulela ngaphandle okude, okungaphoqwa njengoba uzinza ekweluleni kwenza umsebenzi othulile ngemuva kwezenzakalo, kuzinzisa isilinganiso senhliziyo yakho futhi kusignali ukuthi kuphephile ukwehla.

Umbimbi owodwa oqotho ovela ocwaningweni. Phakathi nemizuzwana embalwa ubamba ngokusebenza ukwelula okujulile, umzimba wenza umsebenzi omncane, futhi izifundo ezilinganisa umsebenzi wenhliziyo ziye zathola ukuthi uhlangothi oluzolisayo, olwe-vagal lohlelo lwezinzwa lwehla ngempela ngalowo mzuzu. Ingxenye eqinisekisayo yilokho okulandelayo. Uma usudedela, lezo zimpawu zikhuphukela emuva ezingeni eliyisisekelo phakathi kwemizuzu. Ngakho ukuzinza akukho ngempela ekucindezelekeni. Kusekudedeleni. Okufanele ukukhumbule njalo lapho uphuma ekweluleni bese uzwa amahlombe akho ewela nge-half-inch ngaphansi kunangaphambili. (Yingakho futhi, uma unenkinga yenhliziyo, uzofuna ukugcina ukwelula kwakho kumnene bese uxhumana nodokotela wakho ngaphambi kwanoma yini enzima.)

Isexwayiso esifanele ukubizwa ngegama, ngoba ubuqotho bubaluleke kakhulu kunokugqugquzela okweqile. Inzuzo enkulu, esheshayo kunazo zonke evela ekweluleni ukukhululwa kokuqina komzimba nokuphefumula okuzolile okuza nakho. Kuphathe njengendlela ethembekile yokukhulula umzimba ozilungiselele nokuthulisa ingqondo ematasa, okuyinala. Akulona ikhambi lesifo sokukhathazeka, futhi ngeke silungise isimo esinengcindezi esingamahlalakhona. Kwenza nje isimo sibe lula ukusithwala.

Imizuzu embalwa esizayo

Ungakwenza konke lokhu esihlalweni, ngezingubo ezijwayelekile, ngaphandle kokuba kubonwe muntu. Ngena ekweluleni ngakunye kancane, ume ngomzuzu ozwa ukudonsa okumnene kunobuhlungu, bese uphefumulela ngaphandle njengoba ungena kancane. Bamba ngakunye cishe imizuzwana engamashumi amabili kuya kwengamashumi amathathu bese uphefumula ngokujwayelekile ngenkathi ukwenza.

1. Vumela ikhanda lakho liwe. Hlala uqonde, wehlise amahlombe akho, bese uthambekisa kancane indlebe yakho yesokudla ihlombe lakho lesokudla. Ungakuphoqi. Isisindo sekhanda lakho sanele. Zwa umugqa omude wehla ohlangothini lwesobunxele lwentamo yakho uthamba. Phefumula. Bese ushintsha uhlangothi kancane.
2. Vula isifuba. Hlanganisa iminwe yakho ngemva komhlane wakho (noma ubambe izinhlangothi zesihlalo sakho) bese usondeza amathambo amahlombe akho ndawonye, uphakamise isifuba sakho. Ingcindezi isigoqa iye phambili; lokhu kuyakususa. Thatha imiphefumulo emithathu ehambisa kancane lapha.
3. Gona uzungeze. Songa izingalo zakho uzizungeze sengathi uzanga, bese uvumela umhlane wakho ongenhla uzungeze ngaphandle, isilevu sibheke esifubeni. Lokhu kwelula ibhande lomsipha phakathi kwamathambo amahlombe elithwala okuningi kokucindezeleka.
4. Finyelela ophahleni. Hlanganisa iminwe yakho, uphendule izintende zibheke phezulu, bese uzicindezela ngaphezu kwekhanda, welula ezinhlangothini zakho. Lokhu kuvula izimbambo futhi kwenza indawo yomphefumulo ophelele kakhulu.
5. Goba uye phambili. Uhlezi noma umile, vumela ingxenye engenhla yomzimba wakho ilenge kancane ibheke phansi, ikhanda nezingalo kuxega, amadolo athambile. Vumela amandla adonsela phansi welule umhlane wakho nemuva yemilenze yakho. Sukuma kancane, ivertebra eyodwa ngesikhathi, ukuze ungabi nesiyezi.

Lelo ngokulandelana kwecishe imizuzu emihlanu. Yenza yonke into, noma wenze leyo umzimba wakho oyicelayo. Akukho ukulandelana okungalungile.

Izinto ezimbalwa ezivimbayo

Iningi labantu abathi ukwelula akubenzeli lutho lenza elilodwa lamaphutha amancane ambalwa. Akukho kuwo okuyiphutha lakho. Enza nje buthule inzuzo ingasebenzi.

Elokuqala ukugxumagxuma. Ukushaya noma ukudonsa ngamandla ekweluleni kwenza umsipha uqine ukuze uzivikele, okuphambene nalokho okufunayo lapho uzama ukudedela. Ngena kancane bese uhlala uthule.

Elesibili ukufuna ukusha. Ukwelula ukuze uzole akuwona umncintiswano nokuguquka kwakho. Uma uqinisa amazinyo akho, usudlulele kakhulu, futhi umzimba osebuhlungwini ufunda ubuhlungu njengosongo. Yehla uze uzwe ukudonsa okuncane, okucishe kube mnandi kungabi ngaphezulu.

Elesithathu ukubamba umoya wakho. Kungumkhuba olula, ikakhulukazi lapho ukwelula kungakhululeki, futhi kugcina umzimba wakho esimweni sokuzilungisela ozama ukusishiya. Vumela umoya uhlale uhamba kancane futhi uzwakale. Uma uqaphela ukuthi uyekile ukuphefumula, lokho kungumkhombandlela wakho wokwehla.

Elokugcina ukujaha. Imizuzwana eyishumi ayanele ukuba umsipha ozilungiselele uthembe ukuthi ungadedela. Wunike engamashumi amabili noma amathathu, futhi uzinike imvume yokungabi ohlala ekhiqizayo kuleyo ngxenye yomzuzu. Ukuhamba kancane kuwumuthi, hhayi ukubambezela ngaphambi kwawo.

Kwakhele osukwini

Ukwelula kusebenza njengokusetha kabusha kwesikhathi esithile, into oyibambayo lapho amahlombe akho esezindlebeni futhi uzwa ikhanda elibuhlungu lengcindezi lakheka. Kusebenza kangcono nakakhulu uma kwelukwe ezinsukwini ezijwayelekile ukuze ukuqina kungatholi ithuba lokunqwabelana.

Izindlela ezimbalwa zokwenza kunamathele ngaphandle kokukuphendula kube into eyodwa eyengeziwe ohlwini:

• Kubophele entweni osuvele uyenza. Ukwelula ngenkathi ikhofi liphekwa. Ukuzungezisa intamo njalo lapho uqeda ucingo. Ukugoba uye phambili ngaphambi kokulala.
• Beka isikhumbuzo esithulile sesikhathi esimaphakathi nentambama, lapho ukuqina kwasetafuleni kuvame ukufinyelela esicongweni, bese uzinika imizuzu emibili.
• Sukuma cishe ihora ngalinye unyakaze, ngisho nakancane. Imisipha iqina ngokwengxenye ngokubamba isimo esisodwa; ukushintsha isimo kuyihafu yekhambi.

Iseluleko se-Cleveland Clinic sengcindezi siyasebenza lapha ngendlela yaso elula kunazo zonke: lapho uzwa izimpawu zengcindezi ziqala, thola uhlobo oluthile lokunyakaza komzimba. Akudingeki kube umsebenzi wokuzivocavoca. Ukwelula okuhamba kancane kubalulekile. Ngisho nohambo olufushane lubalulekile. Iphuzu ukunika umzimba onengcindezi okuthile okungenziwa esikhundleni sokuzilungisela.

Ukuthi ucele nini usizo olwengeziwe

Ukwelula kuyithuluzi elihle lokuqina kwansuku zonke kosuku olunzima. Kunemikhawulo, futhi kufanele ukuyazi.

Uma ubuhlungu bomsipha wakho bucijile, bufike ngokuzumayo, bulandela ukulimala, noma bungapheli ngokunyakaza okumnene nokuphumula, lowo ngumbuzo kadokotela noma kadokotela wokwelapha ngokunyakaza, hhayi ukwelula. Ukusunduzela ebuhlungwini bangempela kungenza izinto zibe zimbi. Yehla uzobheke.

Futhi uma ukuqina kuwubuso obubodwa nje bento esindayo kakhulu, lokho kufanele ukubhekisiswa. Uma ingcindezi njalo intshontsha ubuthongo bakho, imunyisa isimo sakho somqondo, noma yenza kube nzima ukudlula usuku, futhi ukwelula kuwehlisa ubukhali ihora kodwa isisindo sibuye ngokushesha, kukhulume nodokotela noma nomelaphi. Ukucela usizo olwengeziwe akulona uphawu lokuthi ukwelula kwehlulekile. Kuwuphawu lokuthi unaka umzimba obulokhu ucela, isikhathi esithile manje, into engaphezu kwesixazululo esisheshayo.

Imithombo

• American Psychological Association, Stress Effects on the Body
• Harvard Health Publishing, Exercising to Relax
• Cleveland Clinic, Stress: Symptoms, Management & Prevention
• PubMed Central, Acute effects of different static stretching exercises orders on cardiovascular and autonomic responses