Amathiphu asheshayo
- Khetha into eyodwa eyisisekelo oyoyivikela kuleli viki.
- Bhala phansi izinkathazo zakusasa eceleni kombhede.
- Phuza amanzi ngaphambi kwekhofi lesithathu.
Usuvele uyazi ukuthi kufanele ulale kakhulu. Uyazi ukuthi ukunyakazisa umzimba wakho kuyasiza, ukuthi uzizwa ubi kakhulu ngemva kwezinsuku ezintathu udla noma yini ebiseduze, ukuthi usuthulile kubantu abavame ukukuzinzisa. Akukho kulokhu okuyindaba entsha. Ngakho kungani kuqhubeka kushelela lapho izinto ziba nzima?
Yilelo igibe. Izinto eziyisisekelo yizinto zokuqala ingcindezi ekususa kuwe, futhi yizinto ongenakuzivikela, ngoba zizwakala zijwayeleke kakhulu ukuze zibalwe. Ukuzivocavoca kokuphefumula kuzwakala njengokwenza okuthile. Ukulala ngesikhathi kuzwakala njengokungalutho. Kodwa okungalutho yiyo ingxenye esekela konke okunye.
Le ndatshana akuyona inkulumo ngamandla entando. Imayelana nokuqonda ukuthi kungani lezi zinto ezijwayelekile ezithile zithwala isisindo esikhulu kangaka lapho ungaphansi kwengcindezi, nokuthi ungazivikela kanjani lapho unamandla amancane kunawo wonke okusele.
Kunesizathu sokuthi nathi sifake ukuzivocavoca kokuphefumula namaqhinga okuzinzisa. Kuwusizo ngempela ekwehliseni umsindo ngomzuzu omubi. Kodwa iqhinga liyinto oyibambayo lapho isexwayiso sesivele sikhala. Izinto eziyisisekelo zisebenza ezingeni elehlukile. Zinquma ukuthi isexwayiso sikhala kakhulu kanjani kwasekuqaleni, nokuthi siphela ngokushesha kanjani emuva kwalokho. Inguqulo yakho ephumulile, edliwe, enyakazile, exhumene ibhekana nosuku olufanayo olunengcindezi inendawo eyengeziwe kunenguqulo ephelelwe. Izinkinga ezifanayo, amandla amaningi. Yilokho izisekelo ezikuthengela khona, futhi akukho iphethini yokuphefumula engangena esikhundleni sayo.
Ukuqubuka okufushane kwengcindezi kulungile. Uhlobo olude yilona inkinga.
Ingcindezi ngokwayo akusona isitha. Umzimba wakho wakhelwe ukuyibhekana nayo. Lapho okuthile kukusongela noma kukuqonda, umsinga wamahomoni ukwenza ukulungele ukusabela, futhi lapho umzuzu udlula, uhlelo lwakho kufanele lubuyele phansi. Yilokho ukwakheka okusebenza njengoba kuhlosiwe. Inhliziyo eshaya ngamandla ngaphambi kwengxoxo enzima kujwayelekile.
Inkinga iqala lapho isexwayiso singalokothi sivalwe ngokugcwele. I-American Psychological Association ikubeka ngokusobala: ingcindezi engamahlalakhona, uhlobo ophila nalo amaviki nezinyanga kunemizuzu, igcina impendulo yengcindezi yomzimba wakho isebenza isikhathi eside idlule iphuzu lapho isiza khona. Uma iqhubeka, lokho kunomthelela cishe kuzo zonke izinhlelo, kusukela enhliziyweni yakho nasemithanjeni yegazi kuya emisipheni yakho, ekugayeni kwakho, nasebuthongweni bakho.
Nansi ingxenye efanele ukuhlala nayo. Izinto eziyisisekelo, ubuthongo nokunyakaza nokudla nokuxhumana, yizona kanye izinhluzu ezisiza uhlelo lwakho lubuyele phansi phakathi kwezinto ezicindezelayo. Lapho ziguguleka, ingcindezi ayizwakali imbi nje kuphela. Empeleni ihlala isikhathi eside emzimbeni wakho, ngoba izinto ebeziyokusetha kabusha yizinto ezawa. Ugcina usemjikelezweni: ingcindezi icekela phansi izinto eziyisisekelo, futhi izinto eziyisisekelo ezicekelwe phansi zikwenza ukwazi kancane ukubhekana nengcindezi.
Lowo mjikelezo uphinde ube yilapho ungena khona uwuqhekeza. Akudingeki ulungise umthombo wengcindezi ukuze uwuphazamise. Ngezinye izikhathi awukwazi. Ongakwenza ukwakha kabusha isisekelo esisodwa, futhi unike uhlelo lwakho lwezinzwa indawo eyodwa ethembekile yokwehla.
Ubuthongo yibo ofanele ukubuvikela kuqala
Uma uvikela isisekelo esisodwa kuphela, senze ube ubuthongo. Yibona, uma buhamba, budonsela konke okunye phansi kanye nabo.
Ingcindezi nobuthongo kunomkhuba omubi wokondlana. Usuku olunengcindezi lwenza kube nzima ukulala nokuhlala ulele. Ubusuku obubi bese bukushiya nokubekezela okuncane, ukucabanga okufiphele, nesineke esifushane, okwenza ingcindezi yosuku olulandelayo ishaye kakhulu. I-Centers for Disease Control and Prevention incoma ukuthi iningi labantu abadala lithole amahora ayisikhombisa noma ngaphezulu ngobusuku, futhi ingxenye enkulu yethu njalo iphelelwa. Lapho welulwe kakhulu, ubuthongo ngokuvamile buyinto yokuqala oyidelayo, futhi kusondele kokubi kunakho konke ongakuyeka.
Awukwazi njalo ukulawula ukuthi ulala kahle yini. Ungazilawula izimo. Izinto ezimbalwa ezinomehluko wangempela:
- Gcina isikhathi sakho sokuvuka sizinzile, ngisho nangezimpelasonto. Ukuvuka okungaguquki kubopha isigqi sonke kakhulu kunesikhathi sokulala esingaguquki.
- Zinike isikhathi sokuzola. Imizuzu engamashumi amabili noma amathathu yokukhanya okufiphele nokungabi nezikrini itshela ubuchopho bakho ukuthi usuku luyavala.
- Qaphela i-caffeine yakusihlwa. Ihlala amahora, futhi ngosuku olunengcindezi cishe usudle okwedlula okucabangayo.
- Uma ingqondo yakho igijima ngaso leso sikhathi ikhanda lakho lifika emcamelweni, gcina iphedi eceleni kombhede ubhale phansi izinkathazo zakusasa. Awuzixazululi. Uzibeka ngaphandle kwekhanda lakho ukuze ziyeke ukujikeleza.
Uma wenze konke lokhu kodwa ubuthongo busaphukile amaviki, leyo akuyona inkinga yesiyalo. Ukungalali okuqhubekayo (insomnia) kufanele ukuphakamise kudokotela, ngoba kuyelapheka futhi akudingeki ukubekezelele ngamandla wedwa.
Nyakaza, ngisho noma ungenaso isifiso
Ukunyakaza yisisekelo abantu abavame ukusweqa kakhulu lapho benengcindezi, futhi kuyihlazo, ngoba kwenza umsebenzi ophindwe kabili. Kushisa okunye kokugcwala ngokomzimba kwengcindezi ngomzuzu, futhi ngokuhamba kwesikhathi kwenza uhlelo lwakho lonke lukwazi ukumelana negagasi elilandelayo.
I-National Institute of Mental Health igcina iseluleko sayo silula ngendlela eqabulayo: zivocavoce, yidla okunempilo, uthole ubuthongo obujwayelekile. Qaphela ukuthi akukho saboshwa se-marathon. Iphuzu akukhona ukuqina komzimba. Kungukuthi ukunyakazisa umzimba wakho kunika ingcindezi indawo yokuya.
Khohlwa inguqulo yakho-konke-noma-lutho lapho kubalwa kuphela uma kuyihora ejimu. Leyo ndlela yokucabanga yiyona ebangela ukuthi iningi labantu lingenzi lutho. Uhambo lwemizuzu eyishumi lubalulekile. Ukugibela izitebhisi kubalulekile. Ukwelula umzimba phansi ngenkathi iketela libila kubalulekile. Ukunyakaza okuhle kunazo zonke yilokho ozokwenza ngempela ngosuku olubi, okusho ukuthi kufanele kube kuncane ngokwanele ukuze kusinde esimeni sakho somqondo esibi kunazo zonke.
Uma ungaphumela ngaphandle ukuze ukwenze, kungcono nakakhulu. Uhambo olufushane lapho ungabona isibhakabhaka luhlanganisa izinto ezimbalwa ezinhle ngesikhathi esisodwa: ukunyakaza okumnene, ukushintsha kwendawo, nekhefu esikrinini obubambeke phambi kwaso. Akudingeki ukujabulele ukuze kusebenze.
Ukudla namanzi, ngaphandle kokushumayela
Kukhona umsindo omningi ngokudla, futhi iningi lawo alukufanele ukunaka kwakho njengamanje. Lapho unengcindezi, umgomo ukuzinza, hhayi ukuphelela.
Ingcindezi isunduzela abantu emaphethinini amabili angasizi: ukubamba noma yini esheshayo nemnandi, noma ukukhohlwa ukudla nhlobo uze usebenze ngomusi nekhofi lesine. Kokubili kukushiya namandla akhuphuka bese ewa, okuzwakala kufana kakhulu nokukhathazeka okwengeziwe. Ukudla okuvamile kwenza lowo mugqa ushelele. Ucabanga ngokucaca kakhulu futhi uthukuthela kancane.
Izisekelo ezimbalwa ezingadingi mzamo omkhulu zisiza kakhulu kunanoma yiluphi uhlelo oluqinile:
- Yidla okuthile ngezikhathi cishe ezivamile, ngisho noma kulula. Ukweqa ukudla ukuze "onge isikhathi" ngokuvamile kukubiza kakhulu kamuva.
- Gcina okukodwa okulula, okulungile eduze ngezinsuku ongakwazi ukupheka ngazo. Wena-onengcindezi ngeke uhlahlele imifino. Hlelela lowo muntu.
- Phuza amanzi ngaphambi kokufinyelela ekhofini lesithathu. Ukuphelelwa amanzi okuncane ne-caffeine eningi kakhulu kokubili kungazenza kubukeke njengokuqhaqhazela nokwesaba.
Yilo lonke isu. Hhayi ukuhlanza. Uphethiloli owanele nje, kaningi ngokwanele, ukugcina isimo sakho somqondo singehleli phansi.
Izindlela ezinqamulelayo ezikubiza buthule
Lapho izinto eziyisisekelo zishelela, iningi lethu alihlali ekungakhululekini. Sibamba okuthile okuthembisa impumuzo esheshayo. Ikhofi elengeziwe ukuze sifohle ngokukhathala. Amahora ambalwa esombululuka ukuze sithuntubeze. Isiphuzo sokususa uqweqwe. Ubusuku obudlulele ngoba isikhathi sokuthula kuphela osithole usuku lonke ngemva kokuba wonke umuntu eselele.
Akukho kulokhu okuwukwehluleka kokuziphatha, futhi isikhathi esisodwa sanoma yikuphi kwakho ngeke kukulimaze. Inkinga yiphethini. Ngayinye ibolekana namandla esisekelweni bese ikhokhisa inzalo. I-caffeine ekuthwala ntambama iyona kanye i-caffeine ekugcina uphapheme ngehora leshumi nanye, okuqinisekisa ukuthi uzoyidinga futhi kusasa. Ukusombululuka obekufanele kube yikhefu kudla ihora lokuzola ubuthongo bakho obencike kulo. Isiphuzo esixegisa ifindo namuhla ebusuku siphihliza kanye ubuthongo obebuzokusiza ukubhekana nakho kusasa.
Yingakho i-NIMH izihlupha ngokubiza into encane kangaka njenge-caffeine eselulekweni sayo sengcindezi, kanye nobuthongo nokuzivocavoca. Akukhona ukukhetha kakhulu. I-caffeine eyeqile kuhlelo oselunengcindezi ivame ukwandisa kanye imizwa ozama ukuyibalekela: inhliziyo egijimayo, ukuqhaqhazela, umuzwa wokuthi kukhona okungalungile. Ungase ube uphuza ukukhathazeka kwakho ngaphandle kokukubona.
Qaphela indlela yakho enqamulelayo oyithandayo. Cishe unayo. Umgomo akukhona ukuyifunga uyiyeke phakade, kungukubamba nje umzuzu oyibambayo ngaphandle kokucabanga bese uzibuza ukuthi ngempela iyakubuyisela yini, noma ikhipha buthule isisekelo ozosidinga kusasa.
Ungathuli kubantu
Ingcindezi yenza iningi lethu lihoxe. Ukhansela izinhlelo, ushiye imilayezo ingaphendulwanga, uzitshele ukuthi uvikela abanye esimeni sakho somqondo esibi noma ukuthi umatasa kakhulu. Kuzwakala kuzivikela. Ngokuvamile kwenza izinto zibe zimbi kakhulu.
Ukuxhumana kungenye yezivikelo ezithembekile kunazo zonke esinazo ezingcindezini. I-APA ichaza ukwesekwa ngokomzwelo njengento yangempela evikelayo yokudlula ezikhathini ezinzima, futhi awudingi isigcawu esikhulu ukuze kubalwe. Umuntu oyedwa okuvumela ukuba usho ukuthi kunjani ngempela angasusa esinye isisindo, ngisho nalapho kungekho lutho olushintshayo ngesimo.
Akudingeki ube nengxoxo enkulu evulekile. Umlayezo kumuntu oyedwa. Ukuhlala eduze komuntu ungazenzisi ukuthi ukhululekile. Ukucela usizo oluncane, oluqondile, oluvame, ngokumangalisayo, ukwenza omunye umuntu azizwe eseduze nawe kunokuthwaliswa umthwalo. Umuzwa wemvelo wokunyamalala unamandla lapho ugajwa. Kufanele ukumelane nawo, ngobumnene, ngezindlela ezincane.
Indlela yokukwenza lokhu ngempela lapho uphelelwe
Ihlaya elinonya lengcindezi ukuthi ihlubula amandla akho kanye lapho ukugcina izinto eziyisisekelo bekungasiza kakhulu. Ngakho ungazami ukulungisa zonke ezine ngesikhathi esisodwa. Lokho kuyisisombululo secala, hhayi ushintsho.
Khetha eyodwa. Eyodwa nje. Khetha noma iyiphi ezwakala yephuke kakhulu noma elungiseka kakhulu kuleli viki, bese uyinciphisa ize ibe lula kakhulu ukuyeqa: ukucisha izibani imizuzu eyishumi nanhlanu ngaphambili, uhambo olulodwa uzungeze indawo, ukudla okukodwa kwangempela, umlayezo owodwa kumngane. Yiyeke ibe ncane futhi yiyeke ingaguquki. Isisekelo osigcina ngempela sinqoba ukuguqulwa okukhulu okushiyayo ngoLwesine.
Futhi zinike umusa othile ngokushelela. Ukubamba izinto eziyisisekelo akulona uphawu lokuthi wehluleka ukuzola. Kuyinto enengqondo kakhulu ongayenza, elingana nokuhlola ukugxila kwezinyawo zakho ngaphambi kokuba umhlaba ube maholoholo.
Kukhona umugqa, noma kunjalo, ofanele ukubizwa ngegama. Izinto eziyisisekelo zinamandla, futhi zinemikhawulo. Uma ingcindezi ibambelele amaviki, uma iklebhula ubuthongo bakho, umsebenzi wakho, noma abantu obakhathalelayo, noma uma ubunzima buphenduke into ezwakala inzima kakhulu ukuphuma kuyo, leso yisizathu sokukhuluma nodokotela noma nomelaphi. Ukudinga okwengeziwe kunalokho ubuthongo nohambo okungakulungisa akukhona ukwehluleka kwezinto eziyisisekelo. Kusho nje ukuthi ufanelwe ukwesekwa kwangempela, futhi bakhona abantu okungumsebenzi wabo wonke ukukunikeza.
Imithombo
- American Psychological Association, Stress effects on the body
- Centers for Disease Control and Prevention, About Sleep
- National Institute of Mental Health, I'm So Stressed Out! Fact Sheet
- American Psychological Association, Manage stress: Strengthen your support network