Ingcinezelo kunye neshukela ephezulu yegazi ayinakubonakala ixhunyiwe, kodwa kunjalo. Ukukwazi kwakho ukulawula uxinzelelo kudlala indima enkulu kwisicwangciso sakho sokulawula isifo sikashukela.
Imithombo yoxinzelelo
Ubomi buza noxinzelelo oluninzi. Kwimiba ebanzi, imithombo yoxinzelelo ingaphulwa kwiindidi ezibalulekileyo: zangaphandle nemithombo yangaphakathi.
- Imithombo yangaphandle ibhekisela kwizinto ezinjengemisebenzi enzima, ubudlelwane obuyingxaki, kunye neengxaki zemali
- Imithombo yangaphakathi yoxinzelelo kuthetha ukuba uyayiqonda njani kwaye uphendule kule miba kunye nezinye iziganeko.
Kodwa ezi zinto zichaphazela njani ukukwazi ukulawula isifo sikashukela?
Ukuxinezeleka kunye neGazi yeShukela
Xa uphantsi kwengcinezelo, umzimba wakho usebenza ixesha elide ukuze kukuncede. Enye yeendlela ezenzayo oku kukukhulula amahomoni, njenge-epinephrine kunye ne-adrenaline, zombini leyo ekunika amandla kunye nokugxininisa. Kodwa ngaphezu kwe-hormone, umzimba wakho ukhulula i-glucose (iswekile) kwisibindi sakho, izihlunu kunye neendawo ezigciniweyo ezigciniweyo. Impendulo yomzimba yoxinzelelo ibizwa ngokuthi "ukulwa okanye ukuphendula". Umzekelo, ukuba ufanele ukulwa okanye ubalekele inja ekhwelayo, la ma hormone kunye ne-glucose eyongezelelweyo bekuya kunika amandla okwenza oko. Kwinkqubo yokusebenza okanye ukulwa nenja, uya kusebenzisa i-hormone kunye ne-glucose kwaye umzimba wakho uza kukhawuleza ukufumana ibhalansi yangaphakathi.
Inkxalabo engapheliyo
Kodwa iimeko ezincinci, ezinzima ezifana nenja yeyona nto ayiyiyo eyona nto iphambili yoxinzelelo.
Uxinzelelo olubandezela kakhulu lwethu luxinzelelo olungapheliyo ; uhlobo oluqhubekayo iintsuku kunye neeveki. Efanayo "ukulwa okanye ukundiza" ukuphendula uxinzelelo kubangelwa uxinzelelo olungapheliyo njengengcinezelo enkulu. Ukwahlukana kukuba sihlala siqhubeka ngokuqhubekayo ixesha elide ngenxa yokuba siziva sinoxhala oluqhubekayo malunga nemali, imisebenzi, impilo kunye nabantu esibathandayo.
Ukuxinzezeleka kwengcinezelo akuphilisanga nabani na, kodwa kunzima kakhulu kubantu abanesifo sikashukela kuba umzimba wakho sele ulungele ukulawula iswekile yegazi. Awudingi i-glucose eyongezelelweyo ikhutshwa rhoqo kwigazi lakho. (Le glucose yongeza kwinto oyithathayo ngokutya.)
Funda ukuLawula oko Unako
Akunakwenzeka ukuba ucinge ukuba unokuphepha ukuxinezeleka ngokupheleleyo. Kukhona ezinye izinto ongenakho ukulawula okupheleleyo: uphahla ngamanye amaxesha ukuvuza, imisebenzi ingaba yintlekele, ubudlelwane buya kuphelisa kwaye utyalo-mali luye ngezinye ihla ngexabiso. Ukukhathazeka ngezinto ongenakho okanye ukulawulwa kokunciphisa kunokuthi ungathathi mfuneko kwi-overall health yakho kunye nokuphathwa kwesifo sikashukela.
Kunoko, gxininisa ekulawuleni impendulo yakho kule ntlobo yeemeko. Unako ukulawula isimo sakho sengqondo, ncedisa ukuphendula ukuphendula kwakho komzimba ukuze ugxininise kwaye wenze ukhetho olululo. Injongo kukuhlanganisa izixhobo ezikhoyo ukukunceda ukujamelana noxinzelelo ngendlela enempilo.
Inxalenye ebini yale nqaku, funda iindlela eziphathekayo onokuzilawula kakuhle uxinzelelo lwakho kwaye ugcine ushukela wakho wegazi uhlale uphakamileyo ngexesha loxinzelelo.
Imithombo:
Isifo sikashukela kunye noxinzelelo. Islets of Hope. http://www.isletsofhope.com/diabetes/mental-health/stress_management_1.html
Ukuxinezeleka. Umbutho weSwekile waseMelika. http://www.diabetes.org/type-1-diabetes/stress.jsp