Ukucindezeleka yingxenye yokuphila komuntu wonke. Amazinga aphezulu okucindezeleka anomthelela omkhulu empilweni yethu njengoba ehlotshaniswa nokwanda kwengcindezi yegazi, i-glucose, inzuzo yesisindo, futhi kuyingozi yokuhlasela kwenhliziyo.
Izinga lama-hormone okucindezeleka afana ne-cortisol ziye zaboniswa ukuthi ziphakeme kakhulu kwabesifazane abane-syndrome ye-polycystic ovary ( PCOS ), okungase kube yingozi kakhulu ngokwandisa i-insulini nezinye izilinganiso zemetaboli kanye nokufaka inzuzo yesisindo noma ubunzima bokulahlekelwa isisindo.
Yiqiniso, ukunciphisa ukucindezeleka kuyisisombululo sokugwema izingozi zempilo ezibangelwa ukucindezeleka okungapheli. Yingakho amadolobha amaningi manje anikela ngezinhlelo zokunciphisa ukucindezeleka kwengqondo (MBSR), ukusiza abantu ukuba baphathe ukucindezeleka kwabo ngokwenza umqondo.
Ucwaningo olusha lubonisa ukuthi uhlelo lokucindezeleka kwengqondo lungaba usizo kwabesifazane abane-PCOS. Esicwaningweni eshicilelwe ekucindezelekeni , abesifazane abane-PCOS babambe iqhaza ohlelweni lokuphatha ukucindezeleka kwengqondo ngesonto eli-8. Ekupheleni kocwaningo, abesifazane babenenkinga yokucindezeleka, ukucindezeleka, nokukhathazeka, kanye nekhwalithi yokuphila ethuthukisiwe. Abesifazane nabo babone ukunciphisa amazinga e-cortisol. Lezi ziphumo ziholela abacwaningi ukuba basikisele ukuthi "amasu okucabangela abonakala ethembisayo ekuqiniseni ukucindezeleka, ukukhathazeka, ukucindezeleka kanye nekhwalithi yokuphila kwabesifazane abane-PCOS futhi ingasetshenziswa njengendlela yokuqondisa ukuphathwa kwalaba besifazane."
Njengowesifazane ocindezelekile nge-PCOS, nganquma ukuzama uhlelo lwe-MBSR.
Kuyini Ukuhlakanipha?
Ukucabanga ngokuphathelene nokuqaphela umzuzu wamanje, ukulalelisisa imicabango yamanje, imizwelo, nokuzwa komzimba okwesikhashana ngomzuzu ngaphandle kwesahlulelo. Akukhona esikhathini esizayo, ukucabanga ngezinto okudingeka zenziwe, noma esikhathini esidlule, ukuhlala emaphutha. Kungenxa yalokho ohlangabezana nakho okwamanje.
Ukuzicabangela ukuziphatha kukhulula ukucindezeleka ngenxa yokuphendula okuphuthumayo. Le mpendulo ibangela ushintsho emisebenzini yobuchopho kanye nesakhiwo, ukuthuthukiswa ohlelweni lwezinzwa ze-autonomic, i-hypothalamic-pituitary-adrenal (i-Axis axis), i-cortisol, ukulala, isimo sengqondo, ukugxila okuthuthukisiwe nokuqwashisa okuzwayo.
Ngaphakathi nohlelo lokunciphisa ukucindezeleka lokucindezeleka
Bengingaqiniseki ukuthi yini engingayilindela lapho ngisayina uhlelo lwe-MBSR yezinyanga ezingu-8. Ngangazi ukuthi ngifuna ukusingatha kangcono ekulawuleni ukucindezeleka kwami kodwa engingaqiniseki ukuthi lolu hlelo luzosebenza kimi njengoba ngangingacabangi ukuthi ngizokwazi ukuzindla nokucaca ingqondo yami yezingcingo kanye nokwenza uhlu lwami isikhathi eside izinkathi zesikhathi. Lokho engangikufunda ngokushesha ukuthi ukucabanga akukhona nje ngokuzindla, kodwa ukuqwashisa.
Kukhona abangu-22 kithi esigabeni sethu sosuku lwesithathu ekuseni, bonke abavela ezizinda ezihlukahlukene nabo bonke abanendaba ehlukile. Kwakukhona odokotela, abaphathi be-CEO, abahlala ekhaya, abasebenza umhlalaphansi kanye nogogo nomkhulu. Sasihlangene into efanayo: sasifuna usizo lokubhekana nokucindezeleka kwethu.
Ukuqala ngeseshini yethu yokuqala, ekilasini ngalinye lafundiswa ngumfundisi onolwazi osihola ngendlela ejwayelekile yokuzivocavoca. Lezi zindlela zokucabanga zaqala ngokuhlezi ngokugxila ekuphefumuleni futhi zandiswe ukuhlala ngokuqwashisa kwemisindo, ukuzwa komzimba, kanye no-yebo imicabango.
Engangimangaza lapho ngifunda ukuthi akunakwenzeka ukuthulisa ingqondo yakho. Esikhundleni salokho, ukucabangela kukugqugquzela ukuba uqaphele imicabango yakho njengoba ivela ngaphandle kokuhlala kuzo, njalo ukuletha ulwazi lwakho ekuphefumuleni nasemzimbeni wakho. Umkhuba wokucabanga ufana nokuqeqesha imisipha. Uma uyisebenzisa kakhulu, kungcono ukuthi uthola kuso.
Njengoba amaviki ahamba phambili, saziswa kwezinye izinhlobo zokucabangela njengokufana nokubeka umzimba, nokunyakaza umzimba. Kwakudingeka umsebenzi wesikole: okungenani imizuzu engama-40 nsuku zonke ngemikhuba yokucabanga engokomthetho esebenzisa amarekhodi aqondisiwe, kanye nokufundwa nguJon Kabat-Zin, umsunguli we-MBSR.
Izindlela ezicacile zokuhlanganisa ukucabangela usuku olujwayelekile, njengokuthi 'Stop, Breath, Be' ukusiza ukubhekana nezenzakalo ezicindezelayo, nazo zenziwa nsuku zonke.
Ngezinye izikhathi imikhuba yami yokucabangela yayiphumule kakhulu, kwakunjengokungathi ngavuswa ebuthongweni obunzima. Lokhu kuphumula kwenzeka esikhathini sami. Ngangizizwa nginenjabulo, ngigxile futhi ngilawula izinto, kuhlanganise nokuphendula kwami ekucindezelekeni.
Ngeseshini yokugcina, lapho ngiphambene nesikhathi esiphezulu sokuphumula kwansuku zonke, ngenye isidingo salo hlelo, ngazizwa ngithole amakhono ayisisekelo okucabangela ukucabanga. Manje umsebenzi wokuhlanganisa ukucabangela ekuphileni kwami kwansuku zonke kwase kuqale. Ngifanele ngikuqaphele.
Izikhombo
Stefanaki C, Bacopoulou F, Livadas S, Kandaraki A, Karachalios A, Chrousos GP, Diamant-Kandarakis E. Impact of Programming Stress Management Programme ekucindezelekeni, Ukukhathazeka, Ukucindezeleka kanye Nokuphila Komzimba Abesifazane NePolycystic Ovary Syndrome: Alawulwa Ngokungahleliwe Isivivinyo. Ukucindezeleka. 2015; 18 (1): 57-66.