Imihlahlandlela Yokudla Nokuzivocavoca Uma Uhlangabezana Nokulahlekelwa
Uma ulahlekelwe othandekayo, uyazi ukuthi inqubo yokulila ibuhlungu. Kungakhathaliseki ukuthi ukulahlekelwa kwandiswe isikhathi eside futhi kulindeleke noma kuphazamisekile futhi kungazelelwe, amasonto nezinyanga ezilandela isipiliyoni kungenza impilo yakho igxile phansi.
Ochwepheshe abaningi bacebisa ukuvivinya umzimba ngokulinganisela nokudla okunempilo kulabo abalahlekelwe. Umsebenzi wokuzivocavoca kanye nemikhuba yokudla okunomsoco kunganciphisa amazinga okucindezeleka futhi kukusize ukuba ulale kangcono ebusuku.
Kodwa kuthiwani uma ube nesimiso sokuzivocavoca njalo endaweni ngaphambi kokulahlekelwa kwakho? Futhi kuthiwani uma ulandela ukudla okuqinile? Ingabe kufanele uphinde uqale isimiso sakho sokuqala sokulahlekelwa? Abanye ochwepheshe bezinsizi bathi ukushonelwa yisikhathi esihle sokuyeka kancane.
Ingabe Ukuzivocavoca Kuhlale Kuyanciphisa Inqubo Yokulila?
Mhlawumbe uke wabona noma ufunde ama-athikili mayelana nokuthi ukuvivinya umzimba kungasiza kanjani ukukhulisa imizwa yakho. Ucwaningo lubonise ukuthi ukuvivinya umzimba kungasiza ekunciphiseni izimpawu zokucindezeleka. Kodwa usizi nokucindezeleka yizimo ezimbili ezahlukene. Kwezinye izimo ukuvivinya umzimba kuyasiza emva kokulahlekelwa umngane noma ilunga lomndeni. Kwabanye, akunjalo.
Uma ungumuntu osebenzisa uhlobo lwe-A-A owalandela uhlelo oluqinile lokuzivocavoca ngaphambi kokulahlekelwa othandekayo wakho, ungase uzizwe ucindezelwe ukugcina isimiso esilandelayo ngemva kokufa kwakhe. Ukuluqeda kungase kube indlela yakho yokuhamba yokuphathwa kabuhlungu ngokomzimba nangokwengqondo. Kodwa ungase uzithole uthola ubunzima ukuze ufinyelele leyo migomo.
Kalula nje, umzimba wakho ungahle ungahlanganyeli.
Esinye isifundo mayelana nokudabuka, abacwaningi bahlola amasosha angaphezu kuka-1500 abadabukisayo ababebuya ekuthunyelwe eMiddle East. Izimpawu ezivame ukubhekana nalesi sigameko sabantu abaqeqeshwe kahle zihlanganisa izinkinga zokulala, ubuhlungu besisu, ukukhathala, nokubuhlungu emuva.
Njengoba kunikezwe umonakalo ngokomzimba nangokomzwelo ukuthi usizi lungathatha emzimbeni wakho, ukusekela kungase kube ukukhetha okuhlakaniphile. Ikakhulukazi uma umsebenzi wakho wokuzivocavoca unamandla, ungathola ukuthi ukuqeda ukusebenza okulinganiselayo noma okulula kunika izinzuzo ezinkulu. Okubaluleke kakhulu, ukushonelwa yisikhathi lapho kufanele usebenzise ukuzinakekela; ukugwema isahlulelo noma imizwa yokuhluleka lapho ungakwazi ukwenza ngendlela efanayo.
U-Kelly Grosklags, i-LICSW, i-BCD, i-Diplomat eqinisekisiwe yeBhodi emsebenzini wezenhlalakahle futhi wathola ubudlelwane ekululekisweni kwesisindo kusukela e-American Academy of Health Care Professionals. Uchaza ukuthi umzimba udinga isikhathi sokuphulukisa.
"Uma ubhekene nokuzivocavoca ngokweqile ngaphambi kokuba ulahlekelwe, uphephile ukuqhubeka wenza kanjalo uma umzimba wakho uyavuma. Kodwa eziningi ze-hardcore exercisers zami zidinga ukuyibuyisela emuva ngemuva kokulahlekelwa okukhulu njengoba bengenayo amandla. akuyona isikhathi sokuzihlulela futhi kubalulekile ukulalela ngaphakathi. Abantu bayakhubazeka futhi bangaba yingozi engaphezu kwezinto ezibuhlungu ngesikhathi sezinhlungu. Zombili lezi zingathinta ukuvivinya umzimba futhi akusona isikhathi sokuthi 'siphumelele.' "
Uyaqhubeka ukweluleka ukuthi ulalele umzimba wakho njengoba ubuyela emuva ekuzivocavoca. "Bukela ukukhathala okwandayo, ukuhlushwa, ukushisa okukhulu kanye nama-virus, nezikhathi lapho uzizwa ukhululekile khona.
Lezi zonke zidinga izindlela ezinengqondo-hhayi ukucindezela. "Ku-psychotherapy yakhe yangasese futhi encwadini yakhe, i- A Hearted Comforted , uhola amaklayenti ngokusebenzisa inqubo yokunciphisa izimpilo zabo ngendlela enobumnene evumela ukuthi usizi luveze ngokwemvelo futhi kancane kancane isivuno.
Sebenzisa amacebiso ukuze unciphise ubuhlungu
Kungaba kuhle ukuhlanza kabusha umqondo wakho wokuzivocavoca emva kokuzwa ukulahlekelwa othandekayo. Kwabanye abantu, ukuzivocavoca akubalanga ngaphandle uma bejula ngokweqile futhi bashisa amakholori amaningi. Kodwa umzimba wakho usuvele uhlupheka ngokwanele ngesikhathi sensizi, ngakho-ke kungase kube usizo kakhulu ukuchaza ukuzivocavoca nje ngokuthi "ukunyakaza."
UGrosklags uthi uthanda amaklayenti akhe ukuhambisa imizimba yabo nsuku zonke. Kodwa akudingi umzamo omkhulu wokubala. "Ngezinye izikhathi wonke umuntu angakwenza ukuhamba ebhokisini leposi futhi emuva," usho. "Okwamanje, lokho kulungile."
UDkt Gail Gross, Ph.D., Ed.D., M.Ed uyavuma ukuthi ukunyakaza kubalulekile. Incwadi yakhe, I-Only Way Out iyasebenza: Uhambo Oluyishumi Lwamabhayisikobho Olubuhlungu Oluya Kubuhlobo Lunikeza isiqondiso kulabo abathola ukulahlekelwa. Uthi ukuvivinya umzimba-kungasiza ekunciphiseni izimpawu zosizi.
"Ukuzivocavoca umzimba kuvuselela i-endorphins, esiza ekunciphiseni ukucindezeleka nesimo sengqondo. Eqinisweni, inethiwekhi engaphelele ebuchosheni bakho, exhunywe kokubili ukungena nokuhlushwa, ukunciphisa umsebenzi wayo, lapho ucabanga nokuzivocavoca, ngakho-ke ingqondo yakho egxilile inomqondo omuhle kakhulu isimo sengqondo. Uma ingqondo ihamba, ithola ukucabanga okubi kakhulu. "
UDkt. Gross wanezela ukuthi ukuzivocavoca kunamandla okusiza umzimba ukuba uhlale ubhalansi, ngenkathi uhlangabezana nokuhlukumezeka kokulahlekelwa.
Izinhlobo ezilula zokuzivocavoca zingase zihlanganise ukuhamba, yoga, tai chi, noma ezinye izinhlobo zengqondo / ukunyakaza komzimba. Amakilasi wokuzibandakanya emphakathini anganikeza inzuzo eyengeziwe yokusekela. Ukuba nabangane abaxhumana nabo bangasisiza ukukugcina uhambisana nemizamo yakho yomsebenzi futhi ungakwazi ukuhlinzeka ngenkathi yenqubo yakho yokulila.
Amathiphu Okudla Ukunciphisa Ubuhlungu
Nakulokhu, u-Grosklags weluleka ukunakekela kwakhe uma kuziwa ekudleni ngemuva kokulahlekelwa othandekayo. Uthi abanye abantu bathola ukulahlekelwa isisindo (ngenxa yokungabi nentshisekelo ekudleni) noma ukuzuza isisindo (ngoba ukudla ababekezelayo kungaba ngaphezulu khalori). Kodwa akasincoma ukudla okuqinile. Uthi ukukhetha okuhle okunempilo kungcono kakhulu.
"Kuyinto evamile ukuba abantu baphenduke utshwala ukuze banqotshwe, i-cafeine ukuze bathole amandla, nokudla okuphezulu kwe-carb for induduzo." Yonke inomphumela wesikhashana. " Uhlinzeka lawa macebiso ukuze uzizwe ungcono ngenkathi usizi.
- Ngaphandle kwekomishi eyodwa ngaphambi kwehora leshumi ekuseni (Khumbula ukuthi ikhobe eyodwa yekhofi cishe ngama-ounces angu-8-10. Ezinye izitolo zekhofi zikhonza iziphuzo ezikhulu kakhulu.)
- Utshwala obuncane (eyodwa ingilazi ngesonto) . Ukuphuza utshwala olulodwa kungama-ounces amahlanu.
- Ukwandiswa kokudla kwamaprotheni. Imikhombandlela yezempilo iphakamisa ukuthi amaphesenti angaba ngu-10-30 we-calories yakho yokudla kwansuku zonke kufanele avele amaprotheni.
- Phuza amanzi amaningi ngoba ukukhala kuvamile kusizi futhi umzimba ungakwazi ukuguqula amanzi ngokushesha. I-caffeine no-alcohol ziyanciphisa, ngakho-ke qaphela.
UDkt. Gross uthi ulwazi olulula lokudla okuyisisekelo lusiza ngesikhathi sensizi. "Isibonelo, amajikijolo, kufaka phakathi ama-blueberries angasiza ngememori. Ukudla okucebile ku-Vitamin B kungasiza ukunciphisa ukucindezeleka nokudla okunjenge-broccoli, isipinashi kanye nenyama, enesisindo esinensimbi, ingasiza amandla, amandla, kanye nesistimu yakho yegciwane lengculazi ebaluleke kakhulu . " Ukhumbuza amaklayenti akhe kanye nabafundi abathola ukulahlekelwa ukuthi lesi yisikhathi sokugxila ezintweni eziyisisekelo ongazisebenzela wena. Futhi, okokuqala kuhlanganisa ukudla ngendlela elinganiselayo, ukulala nokuzivocavoca.
Izwi elivela
Ukulahlekelwa ngumngane othandekayo noma ilunga lomndeni kuyinto ephazamisayo ethatha umonakalo omkhulu emzimbeni wakho. Njengoba uhamba ngenqubo yokulila, yiba nomusa kuwe. Zama ukungabeki isimiso esiqinile sokuthola, kodwa kunalokho zizinike isikhathi osidinga ukuphulukisa. Ezinsukwini zokuqala namasonto, ungadinga wonke amandla akho ukuze wenze imisebenzi elula yokuphila kwansuku zonke. Njengamandla akho nesithakazelo sakho sokubuyisela, faka imigomo yokusebenza emshini wokushisa emuva futhi ukhulule emuva ekuzivocavoca nasekudleni okunempilo ngenhloso yokuphila kahle nokuzinakekela.
> Imithombo:
> Boelen, uPaul A., noHolly G. Prigerson. "Umthelela Wezibonakaliso Zokudabuka Okudabukisayo Okuqhubekayo, Ukucindezeleka, Nokukhathazeka Ngeqophelo Lokuphila Phakathi Kwabantu Abadala Abashonile." I-European Archives of Psychiatry ne-Clinical Neuroscience 257.8 (2007): 444-452.
> American Society of Family Physicians. Ukudabuka: Ukubhekana Nokugula, Ukufa Nokunye Ukulahlekelwa NgoJulayi 2017
> I-Red River Valley Hospital. Usizi nokucindezeleka: Okudingeka Ukwazi Nesikhathi Ukufuna Usizo
> UToblin, uRobin L. et al. "Imiphumela Yokudabuka Nempilo Yomzimba E-US Amasosha Ebuyela Ekulweni." I-Journal of Affective Disorders 136.3 (2012): 469-475.
> I-Library Kazwelonke Kazwelonke Yezokwelapha. I-Medline Plus. Usizi 2/21/2016