Ukuxinezeleka kukuyingxenye yobomi bomntu wonke. Amanqanaba aphezulu okuxinezeleka anefuthe elibi kwimpilo yethu njengoko lidibaniswa nokunyuka kwengcinezelo yegazi, i-glucose, inzuzo yesisindo, kwaye iyingozi yokuhlasela intliziyo.
Amanqanaba ama-hormone oxinzelelo njengoko i-cortisol iboniswe ukuba iphakamileyo kwabasetyhini abane-polycystic ovary syndrome (i- PCOS ), enokuthi yenze ingxaki ngakumbi ngokwandisa i-insulin kunye nezinye iimpawu ze-metabolic kunye negalelo ekuzuzeni ubunzima okanye ubunzima bokunciphisa ubunzima.
Enyanisweni, ukunciphisa uxinzelelo kuyisisombululo sokugwema ingozi yempilo yengcinezelo engapheliyo. Yingakho iidolophu ezininzi zibonelela ngokunciphisa uxinzelelo lokunciphisa uxinzelelo (MBSR), ukubanceda abantu baphathe uxinzelelo lwabo ngokuzigcina bengqondweni.
Uphando olutsha lubonisa ukuba inkqubo yokuxininisa ingqondo inokuba luncedo kubasetyhini abane-PCOS. Kwisifundo esashicilelwe kwi- Stress , abafazi abane-PCOS bathathe inxaxheba kwiprogram yokulawula uxinzelelo lweeveki ezi-8. Ekupheleni kolu cwaningo, abafazi babenengcinezelo encinci, ukuxinezeleka, kunye nokuxhalaba, kunye nokuphucula umgangatho wobomi. Abasetyhini nabo babone ukunciphisa amazinga e-cortisol. Ezi ziphumo zikhokelela abaphandi ukuba bacebise ukuba "iindlela zobulumko zibonakala zithembisayo ekukhuthazeni uxinzelelo, ukuxhalaba, ukuxinezeleka kunye nomgangatho wobomi kubasetyhini abane-PCOS kwaye ingasetyenziselwa njengendlela yokwenza ulawulo oluqhelekileyo lwaba bafazi."
Njengomfazi ogxininisekile nge-PCOS, ndagqiba ekubeni ndizame inkqubo ye-MBSR.
Yintoni Engqondweni?
Ingqiqo malunga nokuqonda okwangoku, ukunikela ingqalelo kwiingcamango zangoku ezikhoyo, iimvakalelo, kunye neemvakalelo zomzimba ngomzuzwana ongenawo umgwebo. Asikho kwixesha elizayo, ukucinga ngezinto ezifunekayo ukuba zenzeke, okanye ngexesha elidlulileyo, ukuhlala kwiimpazamo. Kuthetha malunga noko uhlangabezana nayo ngoku ngoku.
Ukuziqhelanisa nokuziqhelanisa kukukhupha uxinzelelo ngenxa yokuphendula okuphuculweyo. Lo mpendulo ubangela utshintsho kwimisebenzi yengqondo kunye nesakhiwo, ukuphucula kwinkqubo ye-nervonic autonomic, i-hypothalamic-pituitary-adrenal (HPA) axis, i-cortisol, ukulala, isimo sengqondo, ukugxininiswa okuphuculweyo kunye nolwazi lokuqonda.
Ngaphakathi kweNkqubo yokuNcitshiswa kwengqondo
Andiqinisekanga ukuba ndilindele ntoni xa ndibhalisela iprogram ye-MBSR yeeveki-8. Ndazi ukuba ndifuna ukuphatha kakuhle indlela yokulawula uxinzelelo lwanga kodwa ndingaqinisekanga ukuba le nkqubo iya kusebenza kum njengoko ndingazange ndicinge ukuba ndiyakwazi ukucamngca nokucaca ingcinga yam yeengcamango kunye nokwenza lwam uluhlu ixesha lexesha. Into endikufumanisa ngokukhawuleza kukuba ukucinga akukhona nje ngokucamngca, kodwa ukuqonda.
Kwakukho i-22 yethu kwiqela lethu laseLwesithathu langomso, yonke imvelaphi eyahlukileyo kunye nabo bonke ibali elihlukile. Kwakukho oogqirha, ii-CEO zangaphambili, abahlala ekhaya, abahlala phantsi kunye nootatomkhulu. Saye into efanayo: sasifuna uncedo lokulawula uxinzelelo lwethu.
Ukuqala ngeseshoni yethu yokuqala, nganye iklasi yafundiswa ngumqeqeshi onolwazi owamkhokelela ngokuziqhelanisa nokuziqhelanisa. Ezi ziqhelo zengqondo zaqala ngokuhlala kunye nokugxilwa ekuphefumlweni kwaye zandiswe ukuba zihlale ngokuqwashisa kwezandi, imizwa yomzimba, kunye neengcinga.
Into endimangalisayo ukuba ndiyifunde kukuba akunakwenzeka ukuthulisa ingqondo yakho. Kunoko, ukukhumbula kukukhuthaza ukuba uqaphele iingcamango zakho njengoko zivela kodwa zingabikho kuzo, zihlala zizisa ulwazi lwakho ekuphefumuleni nasemzimbeni wakho. Ukuziqhelanisa nomsebenzi kufana nokuqeqesha umsizi. Xa uyisebenzisa ngakumbi, bhetele ufumana kuyo.
Njengoko iiveki zihambile, saziswa kwezinye iindlela zokuziqhelanisa ezifana nokubeka phantsi kunye nokwenza umthamo womzimba kunye nokunyakaza. Kwakufuneka umsebenzi wesikolo: ubuncinane imizuzu engama-40 yemihla yokuziphatha ngokusemthethweni ngokusebenzisa iirekhodi ezikhokelweyo, kunye nokufundwa nguJon Kabat-Zin, umsunguli we-MBSR.
Izindlela ezikhethekileyo zokudibanisa ingqondo kwimihla ngemihla, njenge 'Stop, Breath, Be' ukukunceda ukujongana neziganeko ezixinzelelekileyo, nazo zenziwa rhoqo imihla ngemihla.
Ngamanye amaxesha ukuziphatha kwam ingqondo kwakukhululekile, kwakunjengokuba ndivusiwe ebuthongweni obukhulu. Olu luleko luye lwafika kum suku. Ndandonwabile, ndigxile ngakumbi kwaye ndilawula izinto, kuquka ukuphendula kwam ekuxinezelekeni.
Kwiseseshoni yokugqibela, ukuba sele ndenzile i-Retreat day epheleleyo ngokuthula, enye imfuno yolu hlelo, ndandiva ukuba ndifumene izakhono ezisisiseko zokuzicabangela ingqondo. Ngoku umsebenzi wokudibanisa ingqondo ebomini bam ubomi bemihla ngemihla wawusanda kuqalisa. Ndimele ndiyiqaphele.
Imbekiselo
I-Stefanaki C, i-Bacopoulou F, i-Livadas S, i-Kandaraki A, i-Karachalios A, i-Chrousos GP, i-Diamanti-Kandarakis E. Impembelelo yeNkqubo yokuLawula uxinzelelo kwengqondo ekuxinezelekeni, ukuxhalabisa, ukuxinezeleka kunye noBomi beBafazi abane-Polycystic Ovary Syndrome: Uvavanyo. Ukuxinezeleka. 2015; 18 (1): 57-66.