Ezweni lanamuhla elisheshayo, ukucindezeleka kuyingxenye engenakugwenywa yokuphila kwethu kwansuku zonke. Kungakhathaliseki ukuthi ingcindezi yomsebenzi, imithwalo yemfanelo yomndeni noma izinkinga zezimali, ukucindezeleka kungase kuphazamise impilo yethu engokomzimba nengqondo. Ngokusho kwe-American Institute of Stress, i-77% yabantu baseMelika iba nezimpawu ezingokomzimba ezibangelwa ukucindezeleka, futhi ama-73% athola izimpawu ezingokwengqondo. Enye indlela edumile yokubhekana nokucindezeleka ukusebenzisa astre. Kodwa ingabe ukukhama ibhola lokucindezeleka empeleni kwehlisa umfutho wegazi?
Ukuze uqonde izinzuzo ezingaba khona zokusebenzisa ibhola lokucindezeleka ukwehlisa umfutho wegazi, kubalulekile ukuthi uqale uhlole imiphumela engokomzimba yengcindezi emzimbeni. Uma sibhekana nengcindezi, imizimba yethu ingena kumodi "yokulwa noma yokundiza", okubangela ukukhululwa kwamahomoni okucindezeleka njenge-adrenaline ne-cortisol. Lawa ma-hormone enza inhliziyo ishaye ngokushesha, umfutho wegazi unyuke, futhi imisipha iqine. Ngokuhamba kwesikhathi, ukucindezeleka okungapheli kungase kubangele umfutho wegazi ophakeme, isifo senhliziyo, nezinye izinkinga ezinkulu zempilo.
Ngakho-ke, amabhola okucindezeleka angena kuphi? Ibhola lokucindezeleka yibhola elincane, elibanjwe ngesandla eligcwele into ethambile njengejeli noma igwebu. Uma isiminyanisiwe, inikeza ukumelana futhi isiza ukukhulula ukungezwani kwemisipha. Abantu abaningi bathola ukuthi ukukhama ibhola lokucindezeleka kubasiza ukuba bakhululeke futhi bakhulule ukucindezeleka nokukhathazeka. Kodwa ingabe isenzo esilula sokukhama ibhola lokucindezeleka siyawehlisa ngempela umfutho wegazi?
Nakuba ucwaningo lwesayensi ngokuqondile ngemiphumela yamabhola okucindezeleka kumfutho wegazi lulinganiselwe, kunobufakazi bokuthi imisebenzi yokunciphisa ukucindezeleka njengokuphefumula okujulile, ukuzindla, nokuphumula kwemisipha okuqhubekayo kungaba nomthelela omuhle ekucindezelweni kwegazi. Le misebenzi kucatshangwa ukuthi iyasebenza ngokuvula impendulo yokuphumula yomzimba, ephikisana nokusabela kokucindezeleka futhi kusize ukwehlisa umfutho wegazi.
Ngokufanayo, isenzo sokucindezela ibhola lokucindezeleka singaba nomthelela ofanayo emzimbeni. Uma sicindezela ibhola lokucindezeleka, lingasiza ukukhulula ukungezwani kwemisipha futhi likhuthaze ukuphumula. Lokhu, kungase kusize ukwehlisa umfutho wegazi ngokunciphisa izimpawu ezingokomzimba ezibangelwa ukucindezeleka. Ukwengeza, abanye ochwepheshe bakholelwa ukuthi ukuminyanisa okuphindaphindiwe nokukhulula ukunyakaza okuhilelekile ekusebenziseni ibhola lokucindezeleka kungaba ukuzindla futhi kududuze, kusize ukuzola ingqondo nomzimbaUkwengeza, ukusebenzisa ibhola lokucindezeleka kungaphazamisa imicabango ecindezelayo, okuvumela umuntu ukuba agxile kulokho okwamanje. umzuzwana futhi bazikhulule ekukhathazekeni. Lo mkhuba wokucabangela uboniswe ukuthi unomthelela omuhle kumfutho wegazi kanye namazinga okucindezeleka jikelele.
Kubalulekile ukuqaphela ukuthi ngenkathi ukusebenzisa ibhola lokucindezeleka kungadambisa ukucindezeleka okwesikhashana futhi kusize umfutho wegazi ophansi ngesikhathi esifushane, akuyona indawo yokubhekana nezimbangela eziyinhloko zokucindezeleka okungapheli. Ukuze ulawule ngempumelelo umfutho wegazi kanye nempilo iyonke, kubalulekile ukuthatha indlela ephelele, okuhlanganisa ukuvocavoca umzimba njalo, ukudla okunempilo, ukulala ngokwanele, nemisebenzi yokunciphisa ingcindezi efana ne-yoga noma i-tai chi.
Ekuphetheni, nakuba kungase kungabi khona ubufakazi obuqondile besayensi bokuthi ukucindezela ibhola lokucindezeleka kunganciphisa ukucindezeleka kwegazi, kunesizathu sokukholelwa ukuthi kungaba nomthelela omuhle emazingeni okucindezeleka kanye nempilo yonke. Isenzo sokusebenzisa ibhola lokucindezeleka singasiza ukukhulula ukungezwani kwemisipha, ukukhuthaza ukuphumula, futhi usebenze njengomkhuba wokucabanga. Ngakho-ke, kunganikeza ukukhululeka okuthile ezimpawini ezingokomzimba zokucindezeleka, kuhlanganise nomfutho wegazi ophakeme. Nokho, ukuze kuzuzwe ukuthuthukiswa okuhlala njalo kumfutho wegazi kanye nempilo iyonke, kubalulekile ukusebenzisa indlela ebanzi yokulawula ukucindezeleka. Ngakho-ke ngokuzayo lapho uzizwa ucindezelekile, zama ukubamba ibhola lokucindezeleka ubone ukuthi liyakusiza yini ukuthola isikhashana sokuzola phakathi kweziyaluyalu.
Isikhathi sokuthumela: Jan-18-2024