Ukucindezeleka kanye noshukela ephezulu wegazi ngeke kubonakale kuxhunyiwe, kodwa kunjalo. Ikhono lakho lokuphatha ukucindezeleka lidlala indima enkulu ohlelweni lwakho lokuphatha isifo sikashukela.
Imithombo Yokucindezeleka
Ukuphila kuhambisana nokucindezeleka okuningi. Emiphakathini eminingi, imithombo yokucindezeleka ingahle ihlukane zibe izigaba ezimbili eziyinhloko: imithombo yangaphandle nangaphakathi.
- Imithombo yangaphandle ibhekisela ezintweni ezifana nemisebenzi edingayo, ubudlelwane obunzima, nezinkinga zezezimali
- Imithombo yangaphakathi yokucindezeleka isho ukuthi ubona kanjani futhi uphendule kulezi zenzakalo nezinye izenzakalo.
Kodwa lokhu kuthinta kanjani ikhono lakho lokuphatha isifo sikashukela?
Ukucindezeleka negazi le-Sugar
Uma uphethwe ukucindezeleka, umzimba wakho usebenza isikhathi esengeziwe ukuze sikusize ukubhekana nalokhu. Enye yezindlela ezenza lokhu ukukhulula ama-hormone, njenge-epinephrine ne-adrenaline, kokubili okukunika amandla engeziwe nokugxila. Kodwa ngaphezu kwamahomoni, umzimba wakho uphinde ukhiphe i-glucose (ushukela) kusuka esibindi sakho, emisipha kanye nezinqolobane ezinamafutha agcinwe. Le mpendulo yomzimba yokucindezeleka ibizwa ngokuthi "ukulwa noma indiza" impendulo. Isibonelo, uma udinga ukulwa noma ubalekele inja ehlezayo, la mahomoni kanye ne-glucose eyengeziwe ingakunika ikhono elithuthukisiwe lokwenza kanjalo. Enkambeni yokusebenza noma ukulwa nenja, ungasebenzisa ama-hormone kanye ne-glucose futhi umzimba wakho uzothola ngokushesha ibhalansi yangaphakathi.
Ukucindezeleka Okungapheliyo
Kodwa izimo ezimfushane, ezinzima ezifana nenja yenja akuzona umthombo wethu oyinhloko wokucindezeleka.
Ukucindezeleka okubuhlungu kakhulu kithi ukucindezeleka okungapheli ; uhlobo oluqhubeka izinsuku nezinsuku. "Ukulwa noma ukushayela" okufanayo kuphendula ngokucindezeleka okungapheli njengokucindezeleka okukhulu. Umehluko wukuthi siqhubeka siqhubeka njalo isikhathi eside ngoba sizwa sikhathazeke ngokuqhubekayo mayelana nemali yethu, imisebenzi, impilo kanye nabantu esibathandayo.
Ukucindezeleka okungapheli akuphephile kunoma ubani, kodwa kunzima kakhulu kubantu abanesifo sikashukela ngoba umzimba wakho usuvele unzima ukulawula ushukela wegazi. Awudingi i-glucose eyengeziwe ekhishwa njalo egazini lakho legazi. (Le glucose ingaphezu kwalokho ozithatha ngokudla.)
Funda ukulawula lokho ongakwenza
Akuyona into engokoqobo ukucabanga ukuthi ungakwazi ukugwema ukucindezeleka ngokuphelele. Kukhona ezinye izinto ongenakho ukulawula okuphelele: ukuphahla ngezikhathi ezithile kuvuza, imisebenzi ingaba yingozi, ubudlelwane bungagcina futhi ukutshalwa kwezimali ngezinye izikhathi kwehle ngenani. Ukukhathazeka ngezinto ongenazo noma ukulawula okulinganiselwe kungathatha ngokungadingekile ukuphathwa kwakho kwezempilo kanye nesifo sikashukela.
Kunalokho, gxila ekuphatheni impendulo yakho kulezi zinhlobo zemicimbi. Unamandla okulawula isimo sakho sengqondo, usize ukuzola ukuphendula komzimba kwakho ukucindezeleka nokwenza ukukhetha okuhle. Umgomo ukuhlanganisa izinsiza ezikhona ukukusiza ukuthi ubhekane nokucindezeleka ngendlela enempilo.
Okuyingxenye ezimbili yalesi sihloko, funda izindlela ezingokoqobo ongayiphatha kangcono ukucindezeleka kwakho futhi ugcine ushukela wegazi lakho lihlale liphakeme ngesikhathi sokucindezeleka.
Imithombo:
Isifo Sikashukela Nokucindezeleka. Islets of Hope. http://www.isletsofhope.com/diabetes/mental-health/stress_management_1.html
Ukucindezeleka. Association of American Diabetes Association. http://www.diabetes.org/type-1-diabetes/stress.jsp