Hlanganisa le miSebenzi Yokunciphisa Ukucindezeleka Nokuthuthukisa I-Asthma
Ukucindezeleka kugula izifo eziningi iziguli eziningi. Ngokwalo, ukucindezeleka kungenza uzizwe ungaphefumuli. Ukucindezeleka kungase kube nomthelela ekungathathi imithi njalo. Konke lokhu kungalimaza ukulawula kwakho kwe- asthma .
Ukucindezeleka kuyingxenye yempilo yethu yansuku zonke futhi akunakwenzeka ukuthi ungakwazi ukuqeda konke ukucindezeleka ekuphileni kwakho. Eqinisweni, akuzona zonke izingcindezi ezimbi. Ukucindezeleka okunye kungabangela ukwanda komkhiqizo.
Kodwa-ke, kufanele ugweme ukucindezeleka okungapheli, ukuphatha ukucindezeleka ongakwazi ukugwema, futhi ufunde amasu okuphumula nokuvimbela izimpawu ze-asthma.
Ukuzivocavoca njalo
Xoxa nodokotela wakho ngokuthi yiziphi izinhlobo zokuzivocavoca ongazenza njalo nge-asthma yakho. Noma yikuphi ukuzivocavoca oyithandayo, kusuka ku-aerobics kuya kwi-yoga, kungazuza amazinga akho okucindezeleka. Ukuzivocavoca kuphakamisa amazinga endorphin, kuthuthukisa imizwelo, kuthuthukisa ubuthongo futhi kukusiza ukuba ukhulise amazinga kagesi.
Funda izindlela zokuphumula
Ngenkathi kunamasu amaningana ahlukene njengama-journaling noma ama-affirmations amahle awakhiphayo, nje ukuphuza phansi nokuba khona okwamanje kungasiza. Sebenzisa imizuzu embalwa nje ujabulele ukuba se-ballpark nezingane zakho noma ukuthi uyabonga kangakanani izisebenzi zakho ezicabangelayo.
Esikhundleni sokwenza izinto eziningi, gxila nje kulokho okwenzayo, ukuzwa noma ukuzwa okwamanje ngamaminithi angu-5.
Ukuchitha isikhathi okwamanje futhi ugxila kulowo mqondo, imizwa, nezinzwa kuzovame ukukhulula ukucindezeleka.
Zindla
Ukuzindla kunikeza izinzuzo eziningana zokucindezeleka kwakho kwe-asthma. Uma uqhuba ukuzindla izinto eziningana zenzeka emzimbeni wakho. Wakho:
- Ukushaya kwenhliziyo kwehla
- Izinga lokuphefumula liyehla
- I-adrenal gland iveza i-hormone cortisol engaphansi kokucindezeleka
- Ubuchopho bugxile kakhulu futhi bubuciko
Ukuzindla okusheshayo kungukuzivocavoca kwengqondo.
Vala amehlo akho ugxile ekuphefumuleni kwakho. Abantu abaningi bakuthola kuwusizo ukufaka isandla sabo esiswini bese ugxila ekunyameni okuphezulu nokuphezulu. Khubaza izwi ekhanda lakho kusukela ekugxileni ezinkingeni zakho zamanje bese uzama ukuxazulula lezo zinkinga. Uma imicabango ozama ukuyenza ithule, vele uphinde uphefumule.
Iziguli eziningi zithola izinzuzo ngokushesha futhi ziqaphele ngokushesha, ukunciphisa ukucindezeleka kwesikhashana.
Ukuzivocavoca Okuphefumulayo
Ukuzivocavoca, ukuphefumula kungaba nezinzuzo ezimbili. Ukuphefumula okugxile ekutheni ukuphefumula kugxile ekunciphiseni ukucindezeleka (kufana nokuzindla ngezindlela eziningi), kepha kungase kuthuthukise nesifuba sakho se-asthma.
Kulo msebenzi , ungahamba ngokusebenzisa umsebenzi olula ozokusiza ukulawula ukuphefumula kwakho. Ukugxila nokuqapha ukuphefumula kwami ngokuvamile kuvimbela amazinga okucindezeleka futhi kunciphisa ingqondo.
Thuthukisa Amakhono Wakho Ehlelweni
Ukuntuleka kwenhlangano kungaholela ekucindezelekeni okungokwemvelo. Ukwengeza isakhiwo ku-chaos yakho kungase kuthuthukise amazinga akho okucindezeleka. Bona ukuthi noma iyiphi yalezi zindlela zokuphatha isikhathi kungakusiza ukuthi uthole isikhathi esiningi emuva kosuku lwakho bese wehlisa amazinga akho okucindezeleka.
Thuthukisa Ukulala Kwakho
Iziguli eziningi zicabanga ukuthi ngeke zithole amahora angu-7-9 okulala i-National Sleep Foundation ithi iningi labantu abadala badinga.
Ngisho noma ungakwazi ukuthola ukulala okwengeziwe, isimiso sokulala njalo (isib. Ukulala ngesikhathi esisodwa njalo ebusuku) kungasiza ekuthuthukiseni amazinga akho okucindezeleka.
Ungase futhi uzame ukusebenzisa inqubo yokuqinisekisa enhle ngesikhathi sokulala okuzokusiza ukuthi uphapheme. Gxila ekuphefumuleni kwakho bese ugxila ekuvuseleleni ukuvuselela ngokusho into efana nokuthi "Ngizovuka ngiqabuleke ngisho noma ngizothola amahora angu-5 okulala" noma "Ngizovuka ngigcwele amandla futhi ngilungele ukuqala usuku lwami." Lokhu unamandla okuthuthukisa kakhulu ukuchazwa kwakho kwamaphethini akho okulala, amazinga emandla ekuseni, nokulala kwakho kokulala kokulala ebusuku.
ISimiso Ezinye Isikhathi Sokuzijabulisa
Wake wacabanga ukuthi "kungani ngingenakujabula kakhulu?"
Sithola ubambe usuku nosuku lomsebenzi, isikole, imindeni bese useza ukugula okungapheli ngaphezu kwakho konke okufana ne-asthma-akumangalisi ukuthi injabulo yethu ye-quotient ingahle ibe yinto encane. Lokhu kungaba izinto ezahlukene kubantu abahlukile.
Injabulo yethu ingathinteka ngokusebenza ngokomzimba, kwengqondo, ngokomzwelo nangokomoya ekuphileni kwethu. Ukuhlela isikhathi sokuhamba ngebhayisikili, ukuchitha isikhathi esithile ukufunda, ukuya esifundweni seBhayibheli noma ukuhamba ngesivinini sokuzilibazisa kukhona izibonelo ezivela ezindaweni zonke ezingaba ukukhululeka okukhulu kokucindezeleka.
Thuthukisa imikhuba yakho yokudla
Nguwe odlayo.
Ukudla kabi kungaholela ekucindezelekeni, ekucindezelekeni nasekuhluphekeni kwempilo yengqondo. Ukudla okunomsoco, okuchazwa njengamanani amaningi ushukela nokudla okucutshungulwa, kuhlotshaniswa nezimpawu zokukhathazeka. Ukwengeza, amazinga aphezulu okucindezeleka angenza ube nesithakazelo sokwakheka ukudla okuneshukela.
Hamba okuningi
Ukuhleka kunempilo futhi iningi lethu alitholi ngokwanele. Ukuhleka kukhishwa ama-endorphins afanayo namanye ama-hormone kulabo abakhishwe ukuvivinya umzimba. Ngaphezu kwalokho, ukuhleka kugxila engqondweni yakho izenzakalo ezicindezelayo ezingase zibe nzima kuwe.
> Imithombo:
> I-American Psychological Association. Imiphumela Yokucindezeleka Emzimbeni.
> Felice N. > Kacka >, uNicolas Cherbuin, uKaarin J. Anstey, Amaphethini KaPeter Butterworth Namathekisthi Okucindezelayo Ngesikhathi: Ukuhlola Ubudlelwane > ne > Isikhundla Sezenhlalo, Ezempilo Nezingozi Zezinhliziyo. I-PLOS ONE NgoJanuwari 29, 2014.
> I-Bennett MP, Lengacher C. Ukuhleka nokuhleka Kwangathi Impilo Yomthelela: III. Ukuhleka kanye nemiphumela yezempilo. NgoMsombuluko 2008.
> Inhliziyo kaZwelonke, iLung, ne-Blood Institute. Umbiko wePhaneli Wabachwepheshe 3 (EPR3): Izinkombandlela Zokuthola Ukuhlolwa Nokuphathwa Kwe-Asthma.