Abantu abaningi banomuzwa wokuthi kufanele bakhonze ubuhlungu ukuze baqhubeke nohlelo lwabo lokuzivocavoca. Uma lokhu kuchaza wena, ungase ufune ukwazi ukuthi isimo sengqondo esinjalo cishe akusiyona into enhle uma emuva kwakho ibambelela.
Kodwa yini okufanele uyenze uma ufuna - noma udinga - ukuzivocavoca uma emuva kwakho kuyingozi?
Sebenzisa Ukuqwashiswa Komzimba
Mhlawumbe iphuzu lami elihle kakhulu nje ukuzethemba ukuqwashisa umzimba.
Ngokususelwa ezingeni lakho lobuhlungu kanye nohlobo lobuhlungu obhekana nalo, nguwe osesimweni esihle kakhulu sokunquma noma ukungazivocavoti ngosuku olunikeziwe kuwumqondo omuhle.
UDkt. Andre Panagos, umzimba womzimba , umqondisi we-Spine and Sports Medicine eNew York City, uyavuma, ekhuthaza abantu ukuba "bathathe imizimba yabo." I-Panagos inikeza iziguli - hhayi odokotela abaqeqeshwa imishanguzo noma abaqeqeshi bokuzivocavoca - isikweletu sokwazi uma sekuyisikhathi sokuyeka ukusebenza bese uqala ukuthola ukunakekelwa kwezokwelapha esikhundleni.
Uma namuhla kungewona usuku oluhle kakhulu lokuzivocavoca, isincomo esijwayelekile siwubuyisela emuva amazinga womsebenzi wakho endaweni lapho ubuhlungu bakho bukwazi ukuphathwa khona noma buya khona, kodwa ungaphumeleli ekuphumuleni kombhede ogcwele. Odokotela abaningi bathi lena yindlela esheshayo yokudlula isiqephu sezinhlungu zangemuva.
Shift Inhloso Yendlela Yakho Yokuzivocavoca
Uma wena nangemuva wakho uzizwa umzamo, khona-ke kuqhutshelwa ku-tip yesibili: Faka ukuqeqeshwa ngendlela ozwa ngayo njengamanje.
Ngenxa yalokhu, cabanga ngohlobo lokuzivocavoca oluzofaneleka kakhulu uma isimo sakho sifanelekile. Ngezici eziningi, ukuzivocavoca okukusiza ukuba udlulele ubuhlungu bokubuyela emuva kufana nokusebenza kosuku olulula - uma nje ubheka ukuthi kanye nokukwazi ukukhulisa amazinga akho omzimba, ukunyakaza nokuzivocavoca kunikezela ukuphulukisa okungenzeka.
Uma ushintsha inhloso yokuzivocavoca umzimba wakho ekunakekeleni futhi uzizwa ungcono, kungcono ukwenza okuncane. Ungakwazi ukufeza lokhu ngokuqapha amandla, ubude, uhlobo futhi ngokukhetha ngokucophelela ukunyakaza.
Ungase uzibuze: Njengoba unikezwe izinga lami lobuhlungu kanye nendawo yobuhlungu, kungcono kimi ukuthi nginamathele esimisweni sami sokuphakama kwesisindo se-2 noma / noma sisebenza, noma ngingaba ngcono ekukhuliseni izinto ezincane ezinemibala ihora lesigamu sokukhanya okulula, isikhathi sokuzivocavoca kwamanzi noma into efanayo?
Ngendlela, ukuzivocavoca emanzini kungaba yinto enhle kakhulu uma ubuyela emuva. Lokhu kungenxa yokuthi ingakunika ukuqhuma okugcwele kokusebenza kwezingxenye zamalungu akho.
Omunye umbuzo ozozibuza wona: Ingabe ukwenza lokhu kuhamba ngokuqondile kuthatha amajoyina ami ngaphesheya kwesilinganiso sokunyakaza okulinganiselwe? Ukuzivocavoca okunye kuyingozi kakhudlwana kunabanye, ngokusekelwe ekutheni kusengozini ukuhlanganiswa okuhanjiswayo, kuhlanganise nalokho okuhlanganisiwe kuthathwa. Uma ulimaza, kungcono ukugcina isenzo ebangeni elikhululekile. Lena yindlela eyodwa ongase ulinganise ukuqeqeshwa kwakho okukhona ukuze uhlele emuva kwakho.
Izindlela zokwelashwa zasekhaya ukuze zikunikeze phezu kwalesi simo
Uma ubuhlungu bakho begciwane bubuhlungu, ungazama ekhaya izindlela zokwelapha ezifana neqhwa, ukusikhipha, ukushisa noma imithi yokuhlunguphaza okuphambene nayo ukuze ikusize ngalesi sikhathi.
Lena yindlela abagijimi abaningi abaqeqeshiwe abayithatha lapho kufanele babhekane nobuhlungu bokubuyela emuva ngesikhathi semidlalo. Kubonakala kubasebenza kubo!
Uma ubuhlungu bomhlane buyanda uma uzama ukuzivocavoca, kungcono ukuyeka ukuzivocavoca noma ukunciphisa kakhulu isikhathi nokuqina kwezinsuku ezimbalwa ngaphambi kokuzama futhi.
Amakhambi asekhaya awawona wonke umuntu. Uma ucabanga ukuthi ungase ube nomgudu ophukile noma ithambo eliphukile-noma uzilimaze ngokwengeziwe- bheka udokotela . Ngaphezu kwalokho, uma unesifo somkhuhlane, uye wabhekana nesenzakalo esibuhlungu, noma ulahlekelwe isisindo esingavamile, bheka udokotela wakho ukuze abone izimbangela ezinkulu kakhulu zobuhlungu.
Indlela 'Abanye Abahamba Ngayo?
Indlela eyodwa yokungaqapheli yokuzivocavoca kubantu abaneminyango enzima iyahamba. Ukuhambisa ukuhamba ngokujwayelekile kwakho, okunamandla, ukuvivinya umzimba kungakusiza ukugcina izinzuzo zezempilo zomsebenzi we-aerobic uya - ungakhulumi ukwehlisa ezinye noma ubuhlungu bakho bonke. Lokho kusho ukuthi ukuhamba kungase kube yisisombululo sesikhashana sokusiza ubuhlungu. Ucwaningo lwe-2015 olunyatheliswa ku- Archives of Medicine Rehabilitation lwathola ukuthi ngenkathi ukuhamba kuhlotshaniswa nokuthuthukiswa kobuhlungu obungapheli obuyisifo samasculoskeletal (kufaka phakathi ubuhlungu bomhlane,) ukuphumelela kwayo njengoba ukulungiswa kwesikhathi eside akuqinisekisiwe. Ababhali bokutadisha baqaphele ukuthi ukuhamba kudinga ukuba kuhlanganiswe ngamasu athile afinyelela emuva noma kwenye indawo yenkinga.
I-General Strategies, ibuyekezwe kabusha
Uma ukulimala okuphawulekayo noma ubuhlungu bokubuyela emuva kubangelwa, abantu abaningi bathola ukuthi ukulungiswa okuncane emisebenzini yabo yokuzivocavoca yilokho okudingayo. Kanye neziphakamiso ezingenhla, ungase uthande ukucabangela ukuvivinya kwamanzi , okungawuthatha umthwalo ohlangothini lwakho kodwa usakunikeza ukuqeqeshwa okugcwele. Noma qhubeka ngesimiso sakho esivamile, kodwa isikhathi esingaphansi kanye / noma ngezinga elincane. Ukwengeza komunye umsebenzi omncane wokusekela oyisisekelo noma u-Wabasaqalayo 'yoga kungasiza ukukhulula ama- muscle spasms bese kukubuyisela emandleni akho wangaphambili.
Imithombo
U-O'Connor S., u-Tully M., uRyan B., uBleakley C., uBaxter G., uBradley J., uMcDonough S. Ukuzivocavoca okubuhlungu ngenxa yokuhlukunyezwa okuyisifo esingenasifo somzimba: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. I-Arch Phys Med Rehabil. Ngo-Ephreli 2015. Kufinyelelwe kuMeyi 2016.
I-Panagos, A., MD, Imithi Yezemidlalo Nezemidlalo eNew York City. Ifoni Ingxoxo. 2008.