Elula futhi elula, ubuhlungu obungapheli bubuhlungu. Uma ubuhlungu bakho bunzima, okusho ukuthi, maduze nje kubangelwe into ongayibona (isibonelo, ukushisa isandla sakho kuhhavini elishisayo noma ukuphazamisa isifuba sakho ngenxa yokuthi ulahlekile), uyazi kahle ukuthi yini okudingeka uyenze ukubhekana nayo.
Uma kwenzeka ukuguqa kwe-ankle, ungahlala phansi noma ubeke isisindo esingaphezu komlenze ongalona. Futhi uma ushisa isandla sakho, cishe uzosikhipha ngokushesha futhi mhlawumbe ugijime ngamanzi abandayo phezu kwendawo ebuhlungu (noma usakaze ibhotela kuwo.)
Kodwa uma ubhekana nobuhlungu obuqhubekayo, inqubo ihlukile. Ngenxa yokuthi ubuhlungu buhlelwe yisistimu yakho yezinzwa, kusebenza njengeqembu lesithunywa esithunyelwe. Izimpawu zobuhlungu obukhulu zivela eqenjini elilodwa, kanti izimpawu ezingapheli zingabanye. Futhi uhlobo ngalunye lwesignali, kokubili ukugijimela ebuchosheni ukuhumusha nokuphendula, uhambe endleleni yabo eyingqayizivele.
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Okwenza Ukuhlupheka Okungapheli Kumelwe Kusebenze NgokuhlukileKodwa ubuhlungu obukhulu kakhulu buyizilwane ezihlukile kunezinkinga ezingapheliyo. Nazi ezinye zezizathu eziyinhloko zokwenza lokhu:
Ukusheshisa kokuthunyelwa kweSignal
- Izibonakaliso ezibuhlungu kakhulu zihamba ngokushesha - lokhu kungukuvikela kwakho, ukuze ukwazi ukukhipha isandla sakho kuhhavini ngaphambi kokushisa kwesikhumba sakho kufinyelela kuma-degrees Fahrenheit angu-113 (lapho umonakalo womzimba ubeka khona) noma ukuze uyeke ukubeka isisindo kulokho i-ankle esontekile, esikhundleni salokho isebenzise i-RICE.
- Ngakolunye uhlangothi, izibonakaliso zobuhlungu ezingapheli, ziya emcimbini kancane kancane - ezifayilini ezinamandla kunezibonakaliso zobuhlungu obukhulu.
Yini Eqala Isignali Yobuhlungu Otholwa Kubuchopho?
- Izibonakaliso zobuhlungu ezingapheli ngokuvamile ziqaliswa yizinto eziyingozi zamakhemikhali kunokuba kusetshenziswe umonakalo ovame ukuqala ubuhlungu obukhulu.
Yisiphi Isayensi Esingasitshela Ngamazwi Okubuhlungu Ukuguqula Nokucindezeleka
Nakuba zombili izibonakaliso ezibuhlungu futhi ezingapheli zidluliselwa kwi-hypothalamus nase-cortex ye-cerebral yobuchopho, ochwepheshe abazange bazi ukuthi kungani uhlobo ngalunye lubonakala ngokuhlukile.
Lokho esikwaziyo ukuthi ukuxhumana kwamagciwane phakathi "nezikhungo zobuhlungu" ku-thalamus kanye nesistimu ye-limbic (indawo elawula izinto ezinjengokwesaba, ukukhungatheka, ukuthandwa, nokungathandwa) kungaba yilokho okuxhumanisa ubuhlungu obungapheli noma obuphindaphindiwe kunoma yikuphi ukucindezeleka noma ezinye izifo zengqondo izinkinga ongazithola. Kungakhathaliseki, uma izibonakaliso zifinyelela ebuchosheni - yilapho uzizwa ubuhlungu.
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Nciphisa Ubuhlungu Bakho Obunzima NgemiSebenzi Yansuku zonkeIzindaba ezinhle ukuthi uma unesihlungu esingapheli, kunezinto ongayenza wena ukuthi kulula ukuhlela ngosuku lwakho lomatasa nesonto, ukuyeka ukwenza kube kubi kakhulu - futhi esikhundleni sakho uqhubeke nokuphila kwakho.
Uma ungazi okwamanje, ngingumhlobo ophelele, ngakho-ke lezi zixazululo ezingenakwenzeka aziphathelene nezidakamizwa noma ukuhlinzwa. Amasu awela ezinhlokweni ezimbili: Zihlukanise nobuhlungu bakho, nalokho engikubiza ngokuthi "Be.Here. Manje." Qhubekani ufunda enye ye coaching ngamunye.
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Zivimbele Ukuzwa Ubuhlungu NgomculoWhitten, et al. ocwaningweni lwabo luka-2005 olwanyatheliswa enkathini yokuwa kwe- Journal permanent ithi izindawo zobuchopho obubhekene nokuqonda ubuhlungu "ukukhanya" ku-fMRI lapho umuntu ezwa ubuhlungu obukhulu.
Abalobi bathi ukuphazanyiswa ebuhlungu kuyindlela ehlonishwayo engakusiza ukunciphisa ubuhlungu obukhulu obubuchopho bakho, ngakho-ke, kufanele ubhekane nobuhlungu obungakanani. Futhi iyiphi indlela engcono kunomculo?
Ucwaningo olwenziwa ngo-2014 olwanyatheliswa kuyi- Journal of Pain luphetha ngokuthi umculo uhambisa izimpendulo zobuhlungu ebuchosheni, ubuchopho, nomgogodla nokuthi lapho ulalela umculo kungenzeka ukuthi uhlanganyela nengxenye yesistimu yakho yezinzwa ezinikeza i-analgesia (ukukhululeka kobuhlungu). Ngakho ube khona! Iyini uhlobo lwakho oluthandayo? Ama-Blues? I-Jazz? Zasendulo? Idwala? Ukulalela okulula? Izwe? I-Hip Hop? Uhlu luqhubeka.
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I-MassageIngabe bewazi ukuthi ukushaywa, ukucindezelwa, kanye nama-glides we- massage omuhle ngempela kungenziwa esikhundleni somuzwa ozwakalayo wobuhlungu? Lena enye indlela yokuphazanyiswa engasiza ekunciphiseni ukuqina kwamasignali angapheli. Akukhona lokho kuphela, kodwa ukusikhipha umzimba kungavuselela amanye amakhemikhali "amahle" anciphisa izimpawu zobuhlungu.
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Zisebenzise Indlela Yakho YokuhlunguphazaUkusebenzisa njalo - ezingeni, ongayisingatha - enye indlela yokuziphazamisa ebuhlungu bakho. Futhi ukuzivocavoca kunomhlomulo owengeziwe kulokhu ukuthi kuvumelana nemisipha yakho futhi kukhuthaza amalunga ukuba ahambe ngokuhamba kwawo okugcwele. Lokhu ngokwakho kunganele ngokwanele ukwenza i-dent emazingeni akho obuhlungu.
Manje, kunikezwe, kungase kudingeke ukuthi ugcine umsebenzi owenzela okuthile okulula njengendlela yoga yokuvuselela, isigaba sokulula sokusebenzisa amanzi , noma ngisho nesipiliyoni sokwelashwa okunyakaza njengoFeldenkrais. Uma ngabe yilokho ongakwenza, ngakho-ke yiba njalo. Umqondo wukuthi umzimba wakho uhambele ngaphandle kokuphazamisa amalunga akho, futhi amathuba okujabula uyokwenza!
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Cabanga NgengqondoIsu eliyi-180-degree kusuka ekuphazamiseni ukuthi singene ngqo ebuhlungu (okungukuthi, ungakugwema ukuyiqonda). Mhlawumbe enye yezindlela ezingcono kakhulu zokufinyelela lokhu kuwukunciphisa ukucindezeleka okusekelwe engqondweni.
Uqaliswe nguJon Kabat Zinn, uProfesa weMithi Emeritus noMdali weMitholampilo Yokunciphisa Ukucindezeleka kanye neCent for Mindfulness ku-Medicine, Health Care, kanye neNyunivesithi yaseYunivesithi yaseMassachusetts Medical School eminyakeni engamashumi amathathu edlule, ukunciphisa ukucindezeleka kwengqondo kuyinto eyisishiyagalombili Uhlelo lokuzindla nge-oek.
Lolu hlelo lukufundisa ukuthi usebenzise ukuzindla ukuhlakulela ukukhona - ebusweni nanoma yikuphi okuhlangenwe nakho kwakho (okusho, ubuhlungu noma ezinye izinselelo zempilo noma eyodwa noma ngaphezulu). Kodwa akudingeki uthathe inkambo yokuzuzisa. Zama ukuzindla komzimba, okuyinto yamasu okucabanga okufundiswa kule nkambo.
Imithombo
I-Dobek, CE, et. al. J Pain. 2014 Oct; 15 (10): 1057-68. i-doi: 10.1016 / j.jpain.2014.07.006. Epub 2014 Jul 28.
The Mechanics of Chronic Pain. I-Arthritis & Chronicle Pain Research Institute iwebhusayithi. Ifinyelele ngo-Dec 2015.
Whitten, Christine, MD, Donovan, Marilee, RN, PhD, Cristobal, Kristene, MS. Ukwelapha Ukuhlupheka Okungapheli: Ulwazi Olusha, Izinketho Eziningi. Iminikelo Yomtholampilo. I-Journal Permanente. Fall 2005. Vol. 9. Cha.