Ukucindezeleka�iphuma ezindaweni ezehlukene ngenxa yezizathu eziningi ezahlukene. Lokhu kungaba ngokwengqondo kanye/noma ngokomzimba. Umndeni, ukuqashwa/ukungasebenzi, ukusebenza kanzima, uhambo lokuya emsebenzini nsuku zonke/ lwasebusuku, ubudlelwano, ukugula kanye izinkinga zokulala. Konke lokhu kungadala ukucindezeleka. I I-American Psychology Association wabonisa lokho 54% Abantu baseMelika bakhathazeke ngengcindezi yabo futhi kungenzeka bafune usizo.

Abantu baba nengcindezi futhi abakwazi. Lena indlela yezwe lanamuhla futhi sesiyijwayele. Naphezu kokujwayela izwe elinengcindezi, kusabeka ingcindezi yangempela emzimbeni. Lokhu kubonakala ngokukhula�umfutho wegazi, ukushaya kwenhliziyo, ukuphefumula, i-metabolism, nokugeleza kwegazi. Lesi ngesokuqala ukulwa noma indiza ukusabela, ukulungiselela isenzo esivela esimweni esicindezelayo.

Umzimba Uhlelo Lwezinzwa Oluzwelayo (SNS)� yilokho okudala ukulwa noma ukusabela kokundiza. Lapho umzimba uzizwa a ukucindezeleka, i-SNS iyavula futhi ivuselele impendulo efanele yomzimba. Yilokhu okusivumela ukuba sizivikele endle, lapho ukucindezeleka kubangelwa ukusabela kwezilwane zasendle kanye nengozi enkulu. Emhlabeni wanamuhla, lokhu kusabela, ngeshwa, kungenza umonakalo omkhulu kunokuhle, njengoba iningi lethu lingasaphili engozini yezilwane zasendle ezilambile.

Izimpawu Ze-Stress:

Ingcindezi ukuphazamiseka kwe-homeostasis kodwa kuyasiza/kuyadingeka ezimeni ezahlukahlukene. Isibonelo ngesikhathi sokuzivocavoca noma ezemidlalo, ukucindezeleka kuyadingeka ukuze uqhube umsubathi noma umuntu ezingeni elisha. Lapho ufunda, ingcindezi iyadingeka ukusiza ubuchopho� ukufunda ulimi olusha, ukuxazulula inkinga yezibalo, ukwakha ikhasi lewebhu, isethulo njll. Kodwa uma ukucindezeleka kuba okungapheli, khona-ke kuphenduka isifo.

Imiphumela yokucindezeleka emzimbeni ingokoqobo. Izimpawu ziwela ezigabeni ezine: ezokuziphatha, zengqondo, ezingokomzwelo nezomzimba.

Izimpawu Zokuziphatha:

• Yidla Kakhulu/Kancane
• Ukuzihlukanisa Nabanye
• Udinga Utshwala, Ugwayi, Noma Izidakamizwa Ukuze Uphumule
• Imikhuba yokwethuka (isb. ukuluma izinzipho, ukuhambahamba kancane)
• Ukuzindela/Ukunganaki Izibopho
• Lala Kakhulu/ Kancane Kakhulu

Izimpawu zokuqonda:

• Ukukhathazeka/Imicabango Yomjaho
• Ukukhathazeka Njalo
• Izinkinga zememori
• I-Negative Outlook
• Ukwahlulela okubi
• Ayikwazi Ukugxilisa ingqondo

Izimpawu Zomzwelo:

• Ukuyaluza, Ukungakwazi Ukukhululeka
• Ukucindezeleka Noma Ukungajabuli Okujwayelekile
• Ukuzizwa Unesizungu Nokuhlukaniswa
• Ukuzizwa Ukhungathekile
• Ukuthukuthela
• Ukuzijabulisa
• Intukuthelo Emfishane

Izimpawu Zomzimba:

• Izinhlungu/Izinhlungu
• Ubuhlungu Besifuba/Ukushaya kwenhliziyo okusheshayo
• Imikhuhlane engapheli
• ukuqunjelwa
• Uhudo
• isiyezi
• I-Libido ephansi
• I-nausea
• Ukutholakala kwesisindo

Impendulo ivela ku- Stress:

Ukusabela kwengcindezi yomzimba, ukulwa noma indiza�isebenza lapho isongelwa futhi isesimweni esiyingozi. Konke kumayelana nokuzigcina. Kodwa-ke, ayinempilo uma ingapheli. Ezweni lanamuhla abangelwa, hhayi ngenxa yesimo esinolaka noma isilwane sasendle esizama ukuhlasela, kodwa esikhundleni salokho, njengokusabela okuqhubekayo ekucindezelekeni kokuphila, okungenzeka kakhulu kube yingozi empilweni yakho.

Abantu basabela ngezindlela ezihlukahlukene esimweni esifanayo. Okungase kugcizelele omunye umuntu kungase kungagcizeleli omunye.

Ngesikhathi esicindezelayo i-pituitary gland ikhipha i-hormone ebizwa ngokuthi i-horrenone ye-adrenocorticotropic (ACTH). Itshela izindlala ze-adrenal ukuthi zikhiphe i-hormone yokucindezeleka egazini, okuhlanganisa i-cortisol futhi i-adrenaline. Bese kuba nezinguquko eziningana zomzimba ezenzekayo, njengokuthi, izinga lokushaya kwenhliziyo nomfutho wegazi liyenyuka, lokhu kuvala isimiso sokugaya ukudla, futhi kuthinte amasosha omzimba. Ngemva kwesimo esicindezelayo, i-cortisol ne-adrenaline ibuyela emazingeni avamile, kanye, nokushaya kwenhliziyo, umfutho wegazi kanye neminye imisebenzi yomzimba.

Kunenkinga uma la mazinga engabuyeli kumazinga ajwayelekile. Esikhundleni salokho bahlala bekhulisiwe ekucindezelekeni okuqhubekayo kwezimo ezihlukahlukene. Umzimba awulitholi ithuba lokubuyela esimweni sawo semvelo. Uma lokhu kuqhubeka isikhathi eside, impendulo yokucindezeleka ingaphazamisa zonke izinqubo zomzimba.

Amasosha omzimba nawo abhekana nokucindezeleka okungapheli. Iba buthaka futhi ingakwazi ukuzivikela ezifweni. Uma isebenza kahle, amasosha omzimba asabela ezifweni ngokukhulula amakhemikhali ukuze abangele ukuvuvukala, ukuze akhiphe isiphazamisi. Kodwa lapho ukuvuvukala okungapheli kwenzeka ngenxa yokucindezeleka, izifo eziwohlokayo zingaqala ukuthatha.

Ukucindezeleka kuphinde kuthinte isimiso sezinzwa, lokhu kubangela ukukhathazeka, ukwesaba, ukucindezeleka kanye nokuwohloka komqondo. Ukukhululwa okungapheli kwe-cortisol kubangela ukulimala ezindaweni ezithile zobuchopho. Lokhu kuthinta amaphethini okulala kanye nomfutho wocansi. Njengoba izinga lokushaya kwenhliziyo nomfutho wegazi likhuphuka kuyingozi ohlelweni lwenhliziyo, njengoba kudala amathuba okuhlaselwa yinhliziyo noma unhlangothi.

Ukwelashwa Kwe-Chiropractic For Stress:

Ukwelashwa kwe-Chiropractic kungasiza lawula ukucindezeleka.�I-Chiropractic igxile emgogodleni, okuyikomkhulu lesimiso sezinzwa. Umthelela wokucindezeleka okungapheli ukucindezeleka kwemisipha kanye nokunciphisa, okungaholela ekucindezelekeni okungalingani ku-skeleton, okuholela ekuhlanganiseni. Ukulungiswa kwe-Chiropractic kunciphisa ukungezwani kwemisipha, okunciphisa ukucindezeleka ezindaweni zohlaka lwamathambo futhi kusize ukukhipha udosi ngaphandle kwe-subluxations. Nge-subluxations encishisiwe umgogodla olinganiselayo ungafinyelelwa. Lokhu kuyingxenye ebalulekile yokulawula ingcindezi. Futhi kungase kuzwakale njenge-CD eyeqa ngokuphindaphindiwe, kodwa kufanelekile�umsoco kuyingxenye ebalulekile yokulawula ukucindezeleka.

I-Chiropractic iphumelela ezimweni ezihlukahlukene zobuhlungu, kodwa phakathi neminyaka embalwa edlule, izifundo ezihlukahlukene zocwaningo ziye zathola ukuthi i-chiropractic ingasiza ekuthuthukiseni impilo yonke. Lezi zifundo zakamuva zibonise ukuthi i-chiropractic ingakwazi lawula ukusebenza kokuzivikela komzimba, ukushaya kwenhliziyo, nokunciphisa umfutho wegazi.

Ukuphatha Ingcindezi:

Ukucindezeleka kudala imiphumela elimazayo yangempela yomzimba. Ukuzama ukugwema izimo ezicindezelayo akwenzeki ngaso sonke isikhathi. Okwelulekwayo wukujwayelana nezenzo/imiphumela engenzeka futhi unciphise okubi.

I-Relaxed Breathing Technique (Ukuphefumula kwe-Diaphragmatic):�Ukucindezeleka kuvame ukuholela ekuphefumuleni okusheshayo, okungajulile, okuthinta ezinye izici zokusabela kokucindezeleka, okungukuthi ukunyuka kwenhliziyo nokujuluka. Ukuphefumula okulawulwayo kuyindlela ephumelelayo yokubhekana nemiphumela yokucindezeleka.

• Umlomo uvaliwe, amahlombe akhululekile, donsa umoya kancane futhi ujule ngekhala lakho uze ubale izikhathi eziyisithupha, okuvumela umoya ukuthi ugcwalise i-diaphragm yakho.
• Gcina Umoya Emaphashini Futhi Kancane Ubale Ukufika Kwesine
• Khipha Emlonyeni Bese Ubala Kancane Ufike KwesiThupha
• Phinda Lokhu Kathathu Kuya Kahlanu

I-Progressive Muscle Relaxation Technique:�Inhloso ukunciphisa ukungezwani okugcinwe emisipha. Thola indawo yangasese ekhululekile. Fiphalisa izibani, khululeka futhi ukhululeke. Qinisa izindawo zemisipha ezilandelayo okungenani imizuzwana emihlanu ngaphambi kokuphumula imizuzwana engama-30. Phinda bese udlulela endaweni elandelayo.

• Ubuso obumaphakathi: Amehlo acwebile ngokuqinile, ikhala elishwabene nomlomo, uzwe ukushuba. Nethezeka. Phinda.
• Isifuba, Amahlombe, Upper Back: Donsela amahlombe emuva lapho amahlombe acishe athinte khona. Nethezeka. Phinda.
• Izinyawo: Vula izinyawo ungene ngaphakathi, uzisonge izinzwane phezulu futhi uzisakaze. Nethezeka. Phinda.
• Izandla nezingalo ezingezansi: Yenza isibhakela esiqinile nezihlakala eziqinile. Izwa ukungezwani ezandleni, emaqaqeni nasezingalweni ezingezansi. Nethezeka. Phinda.
• Ubuso obuphansi: Geza amazinyo bese udonsa amakhona omlomo, ubonise amazinyo njengenja egqumayo. Nethezeka. Phinda.
• Imilenze Engezansi: Phakamisela izinyawo ophahleni bese uzibuyisela emuva ukuze ukhombe umzimba. Izwa ukushuba kwamathole. Nethezeka. Phinda.
• Intamo: Yehlisa isilevu esifubeni, uyizwe idonsa ngemuva kwentamo. Nethezeka. Phinda.
• Amahlombe: Phakamisa amahlombe uwabhekise ezindlebeni, uzwe ukungezwani emahlombe, ekhanda, entanyeni nasemhlane ongenhla. Nethezeka. Phinda.
• Isisu: Qinisa imisipha yesisu. Izwa ukushuba. Nethezeka. Phinda.
• Izingalo Ezingenhla: Donsela izingalo emuva, cindezela izindololwane emzimbeni. Ungaqinisi izingalo ezingezansi. Izwa ukungezwani ezingalweni, emahlombe nasemhlane. Nethezeka. Phinda.
• Ubuso obungaphezulu: Phakamisa amashiya phezulu, uzwe ukushuba esiphongweni nasekhanda. Nethezeka. Phinda.
• Imilenze Engaphezulu: Hlanganisa amadolo ndawonye, ​​​​phakamisa imilenze phezulu esihlalweni noma phansi. Azizwe edonsa kanzima emathangeni. Nethezeka. Phinda.

Yenza lokhu kuphumula kwemisipha kabili ngosuku ukuze uthole inzuzo enkulu. Thatha imizuzu eyi-10 ngeseshini ngayinye.

Ukuzivocavoca:�Kuyindlela enhle yokukhulula amandla. Impilo ethuthukisiwe, evikela imiphumela emibi kanye nokukhishwa i-endorphins�(ama-neurotransmitters aqeda izinhlungu). Ukuzivocavoca kusiza ekugxiliseni ingqondo, ukulala, ukugula, ubuhlungu futhi kunomthelela empilweni engcono. Ubudala abunandaba, njengoba ukuvivinya umzimba kuzodala izinzuzo ezimangalisayo engqondweni nasemzimbeni, futhi kususe imizwa yokucindezeleka.

Lalela Imisindo Epholile Epholile:�Imizuzu eyishumi iyodwa enomsindo opholile ingasiza ekuphumuleni. Vumela ingqondo ukuba ibalekele izingcindezi ezinqwabelene zosuku. Ama-CD wokuzindla, umculo opholile noma imisindo yemvelo konke kusebenza ukuzuza isimo esikhululekile. Ukuzikhethela kungokwakho.

Ukwelashwa Kwe-Chiropractic Kuyasiza Ngokucindezeleka