9 Izinto Ezenza Ukuhlupheka Okungapheli Kakhulu

Ukuyeka Imikhuba Emibi Kungasiza Ukukhulula Izimpawu

Ukushintsha izici ezimbalwa ezilula zokuphila kwakho kungakubeka ekulawuleni kangcono ubuhlungu bakho obungapheli, futhi kunganciphisa ubuhlungu obuzwayo. Eqinisweni, uzomangala uma ubheka lezizinto eziyisishiyagalolunye ezingenza ubuhlungu bakho bubi nakakhulu, futhi uthole noma iyiphi empilweni yakho engathuthukiswa.

Uma ufuna ukuzwa ubuhlungu obuncane kusasa kunanamuhla, nangeviki elilandelayo kunalonto, kufanelekile ukubheka ukuthi yini ongayenza ukuze ushintshe impilo yakho futhi ulahle ubuhlungu.

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Ukubhema

Akukho mbuzo ngakho, izifundo zisitshela, ukubhema kwenza ubuhlungu obungapheli bubi nakakhulu . Futhi hhayi kuphela ukuthi ubuhlungu ubuvele ukhululekile kakhulu, kodwa kungenzeka ukuthi uhlakulele ubuhlungu obungapheli endaweni yokuqala. Abantu ababhemayo cishe bangamathuba amathathu okuthuthukisa ubuhlungu obungapheli emuva, futhi buhlobene nezinye izinhlobo eziningi zobuhlungu kanye.

Ugwayi kanye nokusebenzisa i-nicotine kunciphisa inani le-oxygen elifinyelela emisipha yakho-oksijini okudingekayo ukuze usebenzise kahle imisipha. Wake wazama ukuhamba usuku lonke ngaphandle kokudla? Awu, yilokho imisipha yakho ingazizwa khona uma ubhema. Ukubhema kungabangela ukukhathala nokuphazamiseka kwamapayipi, futhi kungenza kube nzima umzimba ukuba uziphilise. Kungcono umzimba wakho uma uyeka ukubhema, ikakhulukazi uma unesihlungu esingapheliyo.

Uma ubhema, vula ibhokisi lakho lesithuluzi lokubhema ukuyeka namuhla.

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Ukuba umbhede wezambatho

Ukuphila ngokwempilo kungaholela ekudonseni imisipha ye-syndrome . Ngamanye amazwi, sebenzisa noma ulahlekelwe. Ngokuhamba kwesikhathi, imisipha engasetshenziselwa ukulahlekelwa amandla nokukhuthazela. Imisipha encane ingasebenzi kahle, okusho ukuthi kuthatha umsebenzi omningi ukwenza imisebenzi elula, njengokugeza.

Akukhona nje ukuthi imisipha ebuthakathaka iholela emithanjeni ebuthakathaka, kodwa imisipha ebuthakathaka ingabangela ukuwa. Ukuwa kungabangela ubuhlungu obuningi nokunyakaza okuncane, futhi ... Uthola isithombe. Kunezinkulungwane zezifundo eziwusizo izinzuzo zokunciphisa ubuhlungu ngisho nokwanda okuncane kokuzivocavoca. Ngisho noma uqala kakhulu, qala kwenye indawo.

Ungagwema ukusebenzisa i-syndrome ngokufunda umzimba ophephile, ophumelelayo wesimo sakho. Hlola lezi zindlela zokushaya indlela yokuphila yangasese ongayenza namhlanje.

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Ukucindezeleka Ngaphandle

Ukucindezeleka kwandisa isilinganiso senhliziyo yakho, okukwenza uphefumule ngokushesha futhi uqinisa imisipha yakho. Ngaphezu kwalokhu, ukucindezeleka kungabangela ukukhathazeka nokukhathazeka, okuyaziwa ukuqinisa imizwa yobuhlungu. Izindlela zokuzijwayeza ezikusiza ukuthulisa phansi, njengokuphefumula nokuphumula okujulile. Uma unganciphisa ukucindezeleka kwakho, unganciphisa ubuhlungu bakho obukhulu.

Akuyona nje isici somzwelo sokucindezeleka, okwenza ukuthi ubuhlungu bube khona. Ukucindezeleka kukhishwa ama-hormone okucindezeleka afana ne-cortisone, okwenza kube nokuvuvukala futhi yebo, ubuhlungu obukhulu.

Qala ukufunda ngokuphathwa kokucindezeleka namuhla, kodwa ungakhathazeki ngakho. Ngempela kukhona izindlela eziningi ezithokozisayo nezijabulisayo zokunciphisa ukucindezeleka empilweni yakho.

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Ukugxila Ebuhlungu Bakho

Ubuchopho bakho bungagxila kakhulu kakhulu ngesikhathi esisodwa. Wake wake ukhohlwa ukuthi unezinwele ngenxa yokuthi umatasa? Ukunaka kwenye indawo kunciphisa inani lamandla akho ubuchopho obungayisebenzisa ekuhluphekeni kwakho. Vumela enye into ukuba ibambe iqhaza futhi unganciphisa isipiliyoni sakho sobuhlungu. Ngakolunye uhlangothi, ukukhathazeka ngokugcwele kusho ukuthi konke okunye kukhishwa.

Uma uthola ukugxila ebuhlungu bakho, akusebenzi ngaso sonke isikhathi ukuzitshela ukuthi ngeke ucabange ngakho. Singabantu, futhi sithi ngeke sicabange ngento evame ukusigxilisa kulo. Ngokuzayo uma uzibheka ukugxila ebuhlungu bakho, zama enye yalezi zindlela zokuphazamisa ukusiza ukuphatha ubuhlungu bakho.

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Ukungahambisani nokuHlelwa Kwezinhlungu

Udokotela wakho ubeka imithi yobuhlungu ngesizathu: ukwehlisa isipiliyoni sakho sobuhlungu. Naphezu kwalokhu, ungase ukwesaba ukulutha, noma ngisho nokuhluleka ukuhlolwa kwezidakamizwa. Ngeke uthande imiphumela yakho yemiphumela yemithi. Mhlawumbe ufuna nje ukuxosha uhlelo lwakho.

Lezi zinto ezikhathazayo zijwayelekile, kodwa cabanga ngalokhu: ukuyeka imithi yakho yobuhlungu e-cold turkey kungabangela izinkinga ezimbi kakhulu, ikakhulukazi uma uthatha ama-opioid noma ama-anti-convulsants . Uma unesithakazelo ekuphishekeleni amasu okuphuza okunye, faka udokotela wakho kuqala.

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Ukugwema Udokotela Wakho.

Udokotela wakho kufanele nje acabange ukuthi usenayo ubuhlungu, futhi konke kuyinto isimo quo, kwesokudla? Akulungile. Nsuku zonke, ukuthuthuka ocwaningweni kwandisa ulwazi lwethu mayelana nokukhathazeka nemithi. Udokotela wakho yisisetshenziswa sakho senombolo eyodwa. Akukhona nje kuphela ukuthi angahlola ukuthi uthuthuka kanjani, kodwa uyazi ukuthi kukhona okusha okukhona okungase kube ngcono esimweni sakho. Awudingi ukubona udokotela wakho njalo ngesonto, kodwa qiniseka ukuthi uhlela ukuvakashelwa okujwayelekile ukuze uxoxisane necala lakho. Ungase ufunde okuthile okusha.

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Ukudla Ukudla Okungenamsoco.

Ishukela elicwengileko namafutha agcwele amnandi kakhulu, kodwa anganiki umzimba wakho uphethiloli okudingeka usebenze kahle. Khumbula, imisipha ephumelelayo isebenzisa amandla angaphansi, ukulondoloza umzamo wakho konke okuhambayo. Sisaqala ukuqonda ukubaluleka kokudla okunempilo ebuhlungu obungapheli, kodwa sifundile kuze kube manje ubuhlungu odokotela bakholelwa ukuthi ukudla okunempilo kungase kube enye yezindlela ezinhle zokuphatha ubuhlungu obungapheli. Sasiyazi ukuthi ukudla okungenamsoco kubangelwa ukuvuvukala, yini manje okwakhiwa "ukudla okuvuvukala" nokuthi izithelo nemifino ngokuvamile yenza okuphambene nalokhu. Kodwa ingabe sidinga ngempela izifundo eziningi ukusitshela lokhu?

Singase sizonde ukuyivuma, kepha iningi lethu sizizwa kangcono uma sidla imifino yethu futhi siphuza amanzi amaningi. Mhlawumbe sekuyisikhathi sokubeka phansi leyo donut nekhofi bese uqala usuku ngaphandle kwesinye i-wholegrain cereal noma i-yogurt eline-protein. Awuqinisekile ukuthi uzoqala kuphi? Khuluma nodokotela wakho, noma uthintane nomuntu odla ukudla

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Ukuphuza Utshwala

Ukuphuza utshwala akusiyo nje kuphela ukwehlisa izinga lokudluliselwa kwezinhlobo ezithile zemithonya yezinzwa ebuchosheni, kodwa kungabuye kusebenzisane kabi ngemithi. Yikholelwa noma cha, lokhu kufaka phakathi iziphekula ezingaphezu kwe-counter. Ukulinganisela kwabaphuza utshwala banesifo esikhulu senhliziyo nesifo samaphaphu. Uma unesihlungu esingapheli, kungcono ukushiya ibhodlela wedwa.

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Ukuwunqoba

Ukweqa izinto ngezinsuku lapho uzizwa ungaba nemiphumela emibi. Ngenkathi kungase kube nzima kakhulu ukubhekana nohla lwakho lonke lokulunga ngosuku lapho ungekho ubuhlungu, ungazibeka izinsuku ezimbalwa njengoba uthola. Kungcono ukugcina izinga eliqhubekayo lomsebenzi usuku nosuku-owodwa owazi ukuthi umzimba wakho uyakwazi ukusingatha.

Leli phuzu lokugcina kulokho okufanele ugweme ukuze ungabi nakakhulu ubuhlungu bakho kungase kube nzima kakhulu ukulandela. Uma unosuku lapho uzizwa uhle ungase uzame ukuzama ukuthola-ucabanga ukuthi uzozizwa ungcono uma wenza kanjalo. Yize kuyilingo, zihambela ngokwakho.

Abantu abaningi bakuthola kuwusizo ukugcina umagazini wezinhlungu . Kungaba nzima ukubona imiphumela yokuyidlula, ikakhulukazi uma ubuhlungu bakho bukhula izinsuku ezimbalwa noma ngesonto kamuva. Ngokubhala izimpawu zakho, izinto eziningi ezenza ubuhlungu bakho bubi nakakhulu, noma kunalokho wenze ubuhlungu bakho bube ngcono, buzocaca ngokucacile.

_Imithombo:

_{Vierola, A., Suominen, A., Lindi, V. et al. Izinhlangano Zokuziphatha Okuzimele, Umsebenzi Wokuzivocavoca, Ukuphefumula Kwe-Cardiorespiratory, ne-Body Fat Content With Izimo Ezibuhlungu Kubantwana: Umsebenzi Wokwenyama Nokudla Kwezingane. I-Journal of Pain . 2016. 17 (7): 845-53.}

_{Thepha, H. Ukudla kanye nobuhlungu. Imithi Yokwelapha Kanye Nemitholampilo Yokuvuselela eNyakatho Melika . 2015. 26 (2): 309-20.}