Indlela Ukwelashwa Nge-Physiotherapy Okuwusizo Ngayo Ezimweni Zokukhathazeka
Izinkinga zokukhathazeka yizimo zempilo yengqondo ezingathinta indlela umuntu acabanga, azizwa ngayo, futhi enze ngayo ekuphileni kwansuku zonke. Abantu abaningi bajwayelene nokwelashwa kwengqondo kanye nemithi, kodwa kunenye indlela evame ukunganakwa: i-physiotherapy. Nakuba i-physiotherapy ivame ukuhlotshaniswa nokululama ekulimaleni ngokomzimba, ubuhlungu bomhlane, noma ukuvuselelwa ngemva kokuhlinzwa, eminyakeni yamuva nje iye yabonakala kakhulu njengento ebalulekile ekusizeni abantu abanezinkinga zokukhathazeka. Isizathu sisobala: ukukhathazeka akukhona nje "ekhanda," kodwa kuthinta nomzimba.
Uma umuntu ekhathazekile, umzimba uya kwimodi "yokulwa noma ukubaleka". Isilinganiso senhliziyo siyanda, ukuphefumula kuyashesha, imisipha iyaqina, futhi amandla azwakala sengathi ayaqhuma ngaphandle kwesiqondiso. Uma le mpendulo iqhubeka, izimpawu zomzimba ezifana nobuhlungu bentamo namahlombe, ikhanda elibuhlungu, ukuphazamiseka kokulala, ukuphelelwa umoya, isiyezi, kanye nokukhathala okungapheli kungavela. Ukwelashwa nge-physiotherapy kungasebenza njengebhuloho phakathi kokuqonda kwengqondo kanye nezimpendulo zomzimba zomzimba, kusize ukunciphisa izimpawu zomzimba eziqinisa umjikelezo wokukhathazeka.
Ukuqonda ukuxhumana phakathi komzimba nokukhathazeka
Izinkinga zokukhathazeka zivame ukwenza umuntu azwele kakhulu imizwa yomzimba. Isibonelo, ngisho nokushaya kwenhliziyo okuncane kungahunyushwa ngokushesha njengophawu lwengozi, okwandisa ukukhathazeka. Ukucindezeleka kwemisipha okuphindaphindiwe nokuqhubekayo nakho kungadala ukungakhululeki okubangela imicabango emibi. Lokhu kudala umjikelezo: ukukhathazeka → izimpawu zomzimba ezandayo → imicabango yokuthi "kukhona okungahambi kahle" → ukukhathazeka okukhulu nakakhulu.
Yilapho i-physiotherapy isiza khona: hhayi “ukuqeda” ukukhathazeka ngokushesha, kodwa ukushintsha izimpendulo zomzimba, ukwandisa umuzwa wokulawula, nokufundisa amasu angasetshenziswa noma nini lapho kuvela izimpawu.
1) Ukuzivocavoca kokuphefumula ukuze kuthulise uhlelo lwezinzwa
Amasu okuphefumula angenye yezindlela zokwelashwa nge-physiotherapy ezizuzisa kakhulu ekukhathazekeni. Abantu abaningi abakhathazekile baphefumula kancane futhi ngokushesha, besebenzisa imisipha yabo yesifuba esingaphezulu esikhundleni se-diaphragm yabo. Le ndlela yokuphefumula ingagcina izimpawu zengozi ohlelweni lwezinzwa, igcine umzimba uqinile.
Odokotela be-physiotherapists bangafundisa ukuphefumula okune-diaphragmatic, izivivinyo zokuphefumula ezinesigqi (njengokwelula umoya), kanye nokuxhumanisa ukuphefumula nokunyakaza. Umgomo uwukusebenzisa uhlelo lwezinzwa lwe-parasympathetic (imodi yokuphumula nokululama) ukuze kwehliswe izinga lokushaya kwenhliziyo, kuphumuze imisipha, futhi kuhlanze ingqondo. Lezi zivivinyo zivame ukuhlanganiswa nemfundo: umuzwa wokuqina okwenzeka ngesikhathi sokukhathazeka ngokuvamile uhlobene namaphethini okuphefumula kanye nokucindezeleka kwesifuba, hhayi njalo uphawu lokugula okukhulu.
2) Ukuphumula kwemisipha nokuphathwa kokucindezeleka okungapheli
Ukukhathazeka isikhathi eside kuvame "ukuhlala" emzimbeni njengokucindezeleka entanyeni, emahlombe, emhlathini, esifubeni nasemhlane. Lokhu kucindezeleka kungabangela ubuhlungu, ukunyakaza okulinganiselwe, ngisho nezinkinga zesimo somzimba, okwenza kube nzima nakakhulu.
I-Physiotherapy inikeza izindlela ezilandelayo:
- Ukuzivocavoca okuqondiswe ezindaweni ezixineneyo.
– Indlela yokuphumula imisipha eqhubekayo (ukuqinisa bese ukhulula imisipha kancane kancane).
– Ukwelashwa ngesandla noma ukunyakaza kwezicubu ezithambile ezimweni ezithile ukuze kuncishiswe ukuqina nobuhlungu.
– Ukuzivocavoca umzimba ukuze iziguli ziqaphele ukuthi imisipha iqala ukuqina nini futhi zikwazi ukusebenzisa amasu okukhulula ngokushesha.
Uma ukucindezeleka kuncipha, abantu abaningi babika ukuthi balala kangcono, bancipha izinhlungu zekhanda, futhi banamandla akhuphukile. Lezi zinguquko zomzimba zivame ukusiza ekunciphiseni “uphethiloli” osekela ukukhathazeka.
3) Ukuvivinya umzimba njengomuthi ophephile futhi olinganisekayo
Sekuyisikhathi eside umsebenzi womzimba ufakazelwe ukuthi uthuthukisa impilo yengqondo. Umsebenzi womzimba ungandisa ama-endorphin, uthuthukise ikhwalithi yokulala, unciphise ukucindezeleka, futhi wandise imizwa yokukwazi ukusebenza. Kodwa-ke, kubantu abanezinkinga zokukhathazeka, ukuzivocavoca ngezinye izikhathi kungazwakala kusabisa ngoba izimpawu ezifana nokushaya kwenhliziyo nokuphefumula okusheshayo zingalingisa ukuhlaselwa ukwethuka.
Indima yochwepheshe be-physiotherapist ukuthuthukisa uhlelo lokuzivocavoca oluhamba kancane kancane, oluphephile, nolufanele. Ngendlela yokuzivocavoca ehlelwe ngamanani, iziguli zifunda ukuthi umzimba uyakwazi ukuzivumelanisa nezimo, nokuthi imizwa efana nokushaya kwenhliziyo okukhulu ngesikhathi sokuzivocavoca iyimpendulo evamile, hhayi izimpawu eziyisixwayiso. Lokhu kunganikeza uhlobo oluhle "lokuchayeka" emizweni yomzimba, ngaleyo ndlela kuncishiswe ukwesaba.
Uhlelo lokuqeqesha lungafaka:
– Ukuhamba ngokushesha, ukugibela ibhayisikili ungashintshi, noma ukubhukuda kancane
- Ukuqeqeshwa okuyisisekelo kwamandla ukuze umi kahle futhi uzinze
- Ukuzivocavoca kokuhamba nokuguquguquka
- Ukulinganisela kanye nokuzivocavoca kokuhlanganisa ukuze kwandiswe ukuzethemba
4) Imfundo yokuma kanye ne-ergonomics yokunciphisa ukucindezeleka kwansuku zonke
Ukukhathazeka kuvame ukubangela umzimba ukuthi "uthule": amahlombe aphakanyisiwe, ikhanda liqhutshwe phambili, isifuba siqinile. Lokhu kuma akubangelwa ukukhathazeka kuphela, kodwa futhi kungandisa imizwa yokuqina nokucindezeleka. Ukwelapha ngokomzimba kusiza ngokulungisa ukuma, ukuthuthukisa amaphethini okunyakaza, kanye nokunikeza imfundo ye-ergonomics—ikakhulukazi kulabo abahlala isikhathi eside phambi kwekhompyutha.
Izinguquko ezincane njengokulungisa ukuphakama kwesihlalo, indawo yokuqapha, noma izindlela zokuphakamisa zinganciphisa ubuhlungu obubangela ukucindezeleka. Uma izikhalazo zomzimba zansuku zonke zimbalwa, ikhono lomuntu lokuphatha ukukhathazeka liba likhulu.
5) Kusiza ngezinkinga zokulala ngemikhuba yomzimba enempilo.
Abantu abaningi abanezinkinga zokukhathazeka babhekana nokungalali kahle, noma ubuthongo obungenaso isifiso. Ukwelashwa nge-physiotherapy kungasiza ngokungaqondile ngokuthi:
- izivivinyo zokuphumula ngaphambi kokulala,
- ukwelula okulula ukunciphisa ukucindezeleka,
- izivivinyo zokuphefumula ukuze kuthule umzimba,
– ukulawula umsebenzi womzimba ukuze wenze isigqi se-circadian sizinze kakhudlwana.
Ukulala okuthuthukisiwe kunomthelela omkhulu ekuphathweni kwemizwelo kanye nokubekezelela ukucindezeleka. Ezimweni eziningi, ukulala okuthuthukisiwe kusebenza njengesisekelo esisheshisa intuthuko yokwelashwa kwengqondo.
6) Kunciphisa izimpawu zengqondo kanye nokuzethemba komzimba
Izimpawu zengqondo ezifana nokuzungeza, ubuthakathaka, ukushaya kwenhliziyo, ukungakhululeki esifubeni, noma ubuhlungu obungenasizathu esisobala zivame ukwenzeka ezinkingeni zokukhathazeka. Lezi akuzona izimpawu "zokuqamba amanga", kodwa kunalokho ziyizimpendulo zangempela zezinhlelo zezinzwa nemisipha. Odokotela be-physiotherapists badlala indima ekusizeni iziguli ukuqonda lezi zindlela futhi baqeqeshe imizimba yazo ukuba isabele ngendlela evumelana nezimo.
Uma umuntu ephinde eqiniseka ukuthi umzimba wakhe uphephile futhi ubikezelwa kusengaphambili, ukuqapha ngokweqile kuvame ukuncipha. Lokhu kubalulekile ngoba ukwesaba imizwa yomzimba kuvame ukuba yimbangela eyinhloko yokuhlaselwa uvalo noma ukukhathazeka okukhulu.
Kwenzekani ngesikhathi sokwelashwa nge-physiotherapy?
Iseshini ye-physiotherapy yokukhathazeka ivame ukuqala ngokuhlolwa okuphelele: izikhalazo zomzimba, izindlela zokuphefumula, ukuma komzimba, imisebenzi yansuku zonke, ikhwalithi yokulala, kanye nezinto ezibangela lokhu. Udokotela we-physiotherapist ube esesungula uhlelo olungafaka kokubili ukuzivocavoca emtholampilo kanye nokuzivocavoca ekhaya.
Ukungenelela kuvame ukuba usizo kakhulu: iziguli zifundiswa “amathuluzi” ezingawasebenzisa ngokushesha lapho kuvela ukukhathazeka—isibonelo, inqubo yokuphefumula yemizuzu emi-3-5, ukwelula amahlombe nentamo, noma izivivinyo zokumisa umzimba ezisekelwe ekunyakazeni (ukuzwa amathe ezinyawo zazo, ukunyakaza okuhamba kancane nokuqaphelayo).
Okubalulekile: i-physiotherapy ayithathi indawo yokwelashwa kwengqondo.
Ukwelashwa nge-physiotherapy kuyingxenye yendlela ehlukahlukene. Ezinkingeni zokukhathazeka eziphakathi nendawo kuya kwezinzima, ukwelashwa okungcono kakhulu ngokuvamile kuhilela isazi sokusebenza kwengqondo/isazi sezifo zengqondo, ukwesekwa komphakathi, kanye nokushintsha kwendlela yokuphila. Ukwelashwa nge-physiotherapy akuthathi indawo ye-psychotherapy noma imithi uma kudingeka, kodwa kungathuthukisa ukusebenza kwazo ngokuzinzisa impendulo yomzimba kanye nokunciphisa umthwalo wezimpawu zomzimba.
Uzofuna nini usizo?
Cabanga ngokubonisana uma ukukhathazeka kuhambisana nezikhalazo ezifana nalezi:
– ikhanda elibuhlungu, ubuhlungu bentamo/amahlombe, umhlathi oqinile,
- ukuphefumula kanzima noma ukuphefumula okungakhululekile,
- isiyezi esihlobene nokucindezeleka,
- ukukhathala isikhathi eside,
- ubunzima bokulala,
– wesaba ukwenza imisebenzi ngenxa yokukhathazeka ngokushaya kwenhliziyo noma ukuphefumula ngokushesha.
Kodwa-ke, uma kuvela ubuhlungu obukhulu esifubeni, ukuphelelwa umoya okukhulu, ukuquleka, noma ezinye izimpawu ezibuhlungu, ukunakekelwa kwezokwelapha okusheshayo kuhlala kuyinto eza kuqala.
I-Penutup
Izinkinga zokukhathazeka zihilela ukuxhumana okuyinkimbinkimbi phakathi kwengqondo, imizwa, nomzimba. Ukwelashwa nge-physiotherapy kusiza ngezindlela ezicacile kakhulu: ukulawula ukuphefumula, ukunciphisa ukucindezeleka kwemisipha, ukuthuthukisa ukuma, ukwakha ukuqina komzimba, nokubuyisela umuzwa wokulondeka emizweni yomzimba. Ngomzimba ozolile noqeqeshwe kakhudlwana, umuntu uvame ukukwazi kangcono ukwelashwa kwengqondo, ukubhekana nezinto ezibangela nsuku zonke, futhi aphile impilo engcono.
Ukwelashwa nge-physiotherapy kungase kungabi yinto yokuqala efika engqondweni lapho kuxoxwa ngokukhathazeka, kodwa kubantu abaningi, le ndlela iyingxenye ebalulekile yenqubo yokululama iyonke.
