Ukucindezeleka yisifo sengqondo esihlasela izigidi zabantu emhlabeni jikelele. Nakuba izimbangela zaso zingakacaci ngokuphelele, kunenkolelo yokuthi inhlanganisela yezakhi zofuzo, imvelo kanye namakhemikhali kubangela lesi simo. Ngenhlanhla, okwamanje Kunezinhlobo ezahlukene zokwelapha ezingasiza ekudambiseni izimpawu futhi kuthuthukise izinga lempilo yalabo abaphethwe yikho. Kulesi sihloko, sizohlola ngobuchwepheshe ukuthi ukudangala kwelapheka kanjani, sigqamisa izindlela zokwelapha eziphumelela kakhulu kanye nentuthuko yakamuva emkhakheni wezifo zengqondo. Uma ufuna ukwazi izinketho ezitholakalayo futhi usiqonde kangcono lesi sifo, qhubeka ufunda ukuze uthole izindlela ezahlukene zokwelashwa.
1. Isingeniso sokucindezeleka: Incazelo kanye nezimpawu
Ukucindezeleka wukuphazamiseka kwengqondo okuvamile okuthinta izigidi zabantu emhlabeni jikelele. Kubonakala ngemizwa ephikelelayo yokudabuka, ukuntula isithakazelo nokuphelelwa ithemba. Kulesi sigaba, sizohlola ngokuningiliziwe ukuthi kuyini ukucindezeleka, izici zako, nezimpawu ezihambisana nakho.
Okokuqala, kubalulekile ukuqonda ukuthi ukucindezeleka akukhona nje ukuzizwa udabukile noma uphansi ngezikhathi ezithile. Kuyisimo somtholampilo esingathinta kakhulu ukusebenza kwansuku zonke. womuntu. Izimpawu ezivamile zihlanganisa isimo sokucindezeleka, ukuphelelwa isithakazelo emisebenzini yansuku zonke, ukushintsha kwesifiso sokudla nokulala, ukukhathala, ubunzima bokugxilisa ingqondo, nokuncipha kokuzethemba. Kubalulekile ukunaka lezi zimpawu futhi ufune usizo lochwepheshe uma ziphikelela amasonto ambalwa.
Ukucindezeleka kungathinta abantu yabo bonke ubudala futhi ingavela ngenxa yezinto ezihlukene, njengezakhi zofuzo, indawo ezungezile noma izehlakalo ezibuhlungu. Kubalulekile ukuqaphela ukuthi ukucindezeleka akulona uphawu lokuba buthakathaka noma ukuntula isimilo. Kuyisifo sangempela futhi eselaphekayo. Ukuxilongwa okufanele kanye nokwelashwa okufika ngesikhathi kungenza umehluko omkhulu ezimpilweni zalabo abaphethwe yikho. Uma ucabanga ukuthi wena noma othile omaziyo kungenzeka ucindezelekile, kubalulekile ukufuna ukwesekwa nokwelashwa kochwepheshe.
2. Incazelo yokwelashwa kokucindezeleka: Indlela yokwelapha
Ukwelashwa kokucindezeleka kudinga indlela yokwelapha efanele yokubhekana nokulawula izimpawu zalesi sifo sengqondo. Okokuqala, kubalulekile ukwenza ukuhlolwa okuphelele ukuze kutholakale izinga lobunzima bokucindezeleka futhi kutholakale ukuxilongwa okunembile. Lokhu kufezwa ngezingxoxo zomtholampilo, uhlu lwemibuzo nokuhlolwa kokuhlolwa kwengqondo.
Uma ukuxilongwa sekusungulwe, uhlelo lokwelapha lomuntu ngamunye lungaklanywa. Ezimweni eziningi, inhlanganisela yokwelashwa kwengqondo kanye nemithi elwa nokucindezeleka inconywa kakhulu. I-Psychotherapeutic therapy, efana nokwelashwa kokuziphatha kwengqondo, igxile ekuboneni nasekuguquleni imicabango nokuziphatha okungalungile, kanye nokuthuthukisa amasu okubhekana nesimo esinempilo. Ngakolunye uhlangothi, imithi elwa nokucindezeleka ingasiza ekulinganiseni amazinga e-neurotransmitter ebuchosheni, ekudambiseni izimpawu zokucindezeleka.
Ngaphandle kwalokho yokwelapha kanye nemithi, kukhona okunye ukungenelela kanye namasu ahambisanayo angaba yinzuzo ekwelapheni ukucindezeleka. Lokhu kungase kuhlanganise ukuvivinya umzimba njalo, ukuzijwayeza izindlela zokuphumula ezifana nokuzindla noma ukuphefumula okujulile, nokubamba iqhaza emaqenjini okusekela. Kubalulekile ukuqaphela ukuthi umuntu ngamunye uhlukile futhi indlela yokwelapha ingase ihluke, ngakho-ke kubalulekile ukusebenzisana eduze nochwepheshe wezempilo yengqondo ukuze wenze uhlelo lokwelapha lomuntu siqu nolusebenzayo.
3. I-Cognitive-behavioral therapy: Indlela ephumelelayo yokwelapha ukudangala
I-Cognitive Behavioral therapy (CBT) ibhekwa njengenye yezindlela eziphumelela kakhulu zokwelapha ukudangala. Kusekelwe embonweni wokuthi imicabango yethu nokuziphatha kunomthelela oqondile emizweni yethu, futhi ifuna ukuhlonza nokushintsha amaphethini angalungile okucabanga nokuziphatha anomthelela ekucindezelekeni. Nge-CBT, iziguli zifunda ukubuza futhi ziphonse inselelo imicabango yazo ehlanekezelwe futhi zithuthukise amakhono anempilo okubhekana nesimo.
Le ndlela yokwelapha inezigaba eziningana. Okokuqala, umelaphi usiza isiguli ukuthi sibone izindlela zakhe zokucabanga ezingezinhle nezihlanekezelwe. Ngokubuza imibuzo nezinselelo, sifuna ukushintsha la maphethini ngemicabango engokoqobo neguquguqukayo. Ungasebenzisa amasu afana nokugcina idayari yomcabango, lapho imicabango engalungile evela usuku lonke irekhodwa futhi ihlaziywe.
Uma amaphethini okucabanga okungalungile ekhonjiwe futhi ephikisana, ukwelashwa kokuziphatha kwengqondo kugxile ekuguquleni ukuziphatha okuhambisana nokucindezeleka. Lokhu kungase kuhlanganise ukuzibekela imigomo nokwenza izinto ezijabulisayo ezisiza ukuthuthukisa isimo sesiguli. Umelaphi anganikeza amasu okuxazulula izinkinga kanye namasu okubhekana nawo ukuze asize isiguli sinqobe izinselele ezingase ziphakame ngesikhathi sokushintsha.
Kafushane, ukwelashwa kokuziphatha kwengqondo kuyindlela ephumelelayo yokwelapha ukudangala. Ngokuhlonza nokushintsha amaphethini emicabango engemihle, kanye nokuguqula ukuziphatha okuhambisanayo, iziguli zingafunda ukuphatha ukucindezeleka kwazo ngendlela enempilo. Uma ucabangela lokhu kwelashwa, khumbula ukubheka uchwepheshe oqeqeshiwe futhi okhethekile kule nqubo ukuze uthole imiphumela engcono kakhulu.
4. Imithi yokucindezeleka: Izinhlobo, izinzuzo kanye nokucatshangelwa
Imithi iyindlela esetshenziswa kakhulu yokwelapha ukudangala njengoba ingasiza ekudambiseni izimpawu futhi ithuthukise izinga lempilo yeziguli. Kunezinhlobo ezahlukene zemithi elwa nokucindezeleka etholakalayo, ngayinye enezici zayo kanye nezinzuzo zayo.
I-serotonin reuptake inhibitors (SSRIs) ekhethiwe ikilasi lemithi yokucindezeleka echazwe kabanzi. Basiza ukukhulisa amazinga e-serotonin, ikhemikhali ebuchosheni elawula imizwa. Ama-SSRI ayasebenza ekwelapheni ukudangala okuncane kuya kokumaphakathi futhi avame ukuba nemiphumela engemihle embalwa uma kuqhathaniswa namanye ama-antidepressants.
Olunye uhlobo lwemithi evame ukusetshenziswa yi-serotonin ne-norepinephrine reuptake inhibitors (SNRIs), okwandisa amazinga e-serotonin ne-norepinephrine ebuchosheni. Le mithi ilungele ukwelapha izinhlobo ezahlukene zokucindezeleka, okuhlanganisa ukucindezeleka okukhulu nokukhathazeka kokukhathazeka. Kodwa-ke, kubalulekile ukukhumbula ukuthi umuntu ngamunye angase aphendule ngendlela ehlukile emithini ehlukene, ngakho-ke kunconywa ukuthi uthintane nochwepheshe bezempilo ukuze unqume ukuthi yikuphi okufaneleka kakhulu esimweni ngasinye.
5. Izinketho Zokwelashwa Ezihlukile: Imithi Yokwelapha Ehambisanayo Yokucindezeleka
Kunezinye izindlela zokwelapha eziningana ezingahambisana nezindlela ezivamile zokwelapha ukucindezeleka. Lezi zindlela zokwelapha ezihambisanayo zingasetshenziswa ngokuhambisana nokwelashwa kwengqondo kanye nemithi kadokotela, futhi igxile ekubhekaneni nezici ezingokomzwelo, zengqondo nezomzimba zokucindezeleka. Ngezansi ezinye izinketho zokwelapha ezihambisanayo ezingase zicatshangelwe:
1. I-acupuncture: I-acupuncture yindlela yokwelapha yaseShayina yendabuko ehilela ukufaka izinaliti ezincane emaphuzwini athile emzimbeni. Lokhu kwelashwa okuhambisanayo kuye kwasetshenziselwa ukwelapha ukucindezeleka ngokuvuselela amaphuzu athile okukholelwa ukuthi asiza ukulinganisela amandla omzimba futhi aqede izimpawu zokucindezeleka. Ubufakazi bubonise ukuthi i-acupuncture ingasebenza ngempumelelo ekwehliseni izimpawu zokucindezeleka, kodwa ucwaningo olwengeziwe luyadingeka ukuze kusekelwe ngokugcwele izinzuzo zako..
2. Ukwelapha Ngokubhucunga: Ukubhucungwa kwemithi kungaba yinzuzo kubantu abacindezelekile ngenxa yekhono labo lokukhulula ukucindezeleka nokukhuthaza ukuphumula. Ukubhucungwa umzimba kungasiza ekunciphiseni ukukhathazeka nokuthuthukisa isimo sengqondo ngokukhuthaza ukukhululwa kwama-endorphin, “okungamahomoni enjabulo” omzimba.. Ukwengeza, ukwelapha nge-massage kungasiza ekuthuthukiseni izindlela zokulala, ezivame ukuthinteka ukucindezeleka.
3. Izivivinyo zokuzindla nokuphefumula: Ukuzindla nokuzilolonga nokuphefumula kungamasu angasiza ekunciphiseni ukucindezeleka, ukuthulisa ingqondo nokuthuthukisa inhlalakahle engokomzwelo. Ukuzindla kusiza ukuguqula indlela esibona ngayo imicabango engemihle futhi kusivumela ukuba sithuthukise ukuqaphela okukhulu nokuba nengqondo. Ukuzivocavoca ukuphefumula, okwamanje, kungasiza ekunciphiseni ukukhathazeka futhi kukhuthaze ukuphumula. Lezi zinqubo zingenziwa ngabanye noma ngamaqembu ngamakilasi akhethekile.
6. Ukubaluleka kokusekelwa komphakathi ohlelweni lokuphulukisa ukucindezeleka
Ukwesekwa komphakathi kudlala indima ebalulekile ekwelapheni ukudangala. Ubudlelwano obunempilo, obuqinile bezenhlalo bungaba nomthelela omkhulu ekululameni komuntu. Lobu budlelwano bunganikeza umuzwa wokuzwana, ukuqonda, isikhuthazo, nokuzinza ngokomzwelo ngezikhathi ezinzima.
Enye yezindlela eziphumelela kakhulu zokusekela umphakathi ukufuna usizo kochwepheshe bezempilo, njengabelaphi noma izazi zokusebenza kwengqondo. Laba chwepheshe banganikeza isiqondiso somuntu ngamunye kanye nokwelulekwa ukuze kubhekwane nokucindezeleka ngempumelelo. Ukwengeza, bangasebenza ngokubambisana nemithi enqunywe udokotela ukuze kwandiswe imiphumela yokwelashwa.
Esinye isici esibalulekile sokusekelwa komphakathi ukuba nenethiwekhi yabangane abasekelayo nomndeni. Laba bantu banganikeza induduzo engokomzwelo nokusekelwa okungokoqobo ngezikhathi zokucindezeleka. Ngokuxhumana nabantu abaye babhekana nezimo ezifanayo, umuntu angazizwa eqondwa futhi azuze imibono ewusizo yokululama. Ukubamba iqhaza emaqenjini okusekela nakho kungaba yinzuzo, njengoba ehlinzeka ngendawo ephephile yokwabelana ngolwazi namasu okubhekana nesimo.
7. Ukuvimbela Ukuphindeka Kabusha: Amasu Okugcina Impilo Enhle Yengqondo
Ukuvimbela ukuphindeka kabusha kubalulekile ukuze ugcine impilo enhle yengqondo. Lapha sethula ezinye amasu asebenzayo ongakusebenzisa:
1. Yazi izibangeli zakho: Ukuhlonza izici ezibangela ukuphindeka kabusha kubalulekile ekuvimbeleni. Kungaba ingcindezi, izehlakalo ezibuhlungu, noma izindawo ezithile. Gcina irekhodi lezimo ezivame ukukuthinta kabi futhi ubheke ezinye izindlela ezinempilo zokubhekana nazo.
2. Yakha isimiso esinempilo: Ukulondoloza isimiso esinokulinganisela sansuku zonke kungathuthukisa impilo enhle engokwengqondo. Lala ngokwanele, udle ukudla okunomsoco futhi uzivocavoce njalo. Faka imisebenzi ethokozisayo ohlelweni lwakho lwansuku zonke ukuze unciphise ingcindezi futhi ukhuthaze ukuphumula.
3. Funa ukwesekwa: Ungangabazi ukufuna ukusekelwa ngokomzwelo lapho ukudinga. Ungaphendukela kubangani abaseduze, umndeni, noma ochwepheshe bezempilo yengqondo. Ukwabelana ngezinkathazo zakho, ukwesaba, kanye nemizwa kungasiza ekwehliseni umthwalo futhi uthole umbono ohlukile. Ukwengeza, cabanga ukujoyina amaqembu okusekela noma ukubamba iqhaza ekwelashweni ukuze wabelane ngolwazi nabantu ababhekene nezinselele ezifanayo.
8. Ukubaluleka kokuzinakekela ekwelapheni ukudangala
Ukuzinakekela kudlala indima ebalulekile ekwelapheni ukudangala, njengoba kuhilela ukwamukela imikhuba nemikhuba ekhuthaza ukuphila kahle ngokomzimba, ngokomzwelo nangokwengqondo. Nakuba kungeyona indawo yosizo lochwepheshe, ukuzinakekela kungahambisana nokwelashwa futhi kusize ukuthuthukisa izimpawu zokudangala.
Enye yezindlela ezibaluleke kakhulu zokuzinakekela ekwelapheni ukucindezeleka ukugcina isimiso esinempilo sansuku zonke. Lokhu kuhilela ukusungula izikhathi ezivamile zokulala nezokuvuka, kanye nezikhathi zokudla. Ngaphezu kwalokho, kutuswa ukuba uhlanganise ukuvivinya umzimba njalo esimisweni sakho, njengoba ukuvivinya umzimba kukhipha ama-endorphin, amakhemikhali akhiqiza imizwa yenhlalakahle.
Esinye isici esibalulekile sokuzinakekela ukunakekela ukudla kwakho. Kubalulekile ukugcina ukudla okunomsoco futhi okuhlukahlukene, okuhlanganisa ukudla okucebile ngezakhi ezibalulekile zobuchopho, njenge-omega-3 fatty acids, amavithamini B no-D. Ngaphezu kwalokho, kunconywa ukunciphisa ukusetshenziswa kokudla okugayiwe okucebile amafutha agcwele, ushukela nosawoti. Ukuhlala u-hydrated nakho kubalulekile ekusebenzeni kahle komzimba nengqondo.
9. Ukwelashwa kweqembu: Ithuluzi elibalulekile lokuthola kabusha ukucindezeleka
Ukwelashwa kweqembu kuyithuluzi elibalulekile enqubweni yokululama yokudangala. Ngokusebenzisana nabanye abantu ababhekene nezimo ezifanayo, abantu ngabanye bangathola ukusekelwa ngokomzwelo, bathole imibono ehlukene, futhi babelane ngamasu okubhekana nawo aphumelelayo. Endaweni ephephile neyimfihlo yeqembu, ukuveza imizwa nemicabango ngokukhululekile kuyakhuthazwa, kusize ababambiqhaza bazizwe beqondwa futhi beqinisekiswa kokuhlangenwe nakho kwabo.
Isici esiyinhloko sokwelashwa kweqembu ukuba khona komelaphi oqeqeshiwe oqhuba izikhathi. Umelaphi uqondisa izingxoxo, akhuthaze ukubamba iqhaza okulinganayo, futhi aqinisekise indawo enenhlonipho yawo wonke amalungu. Phakathi neseshini, kuxoxwa ngezihloko ezihlobene nokucindezeleka, njengezimpawu, izimbangela eziyinhloko, namasu okuzilawula. Abahlanganyeli banethuba lokwabelana ngolwazi lwabo siqu futhi balalele okuhlangenwe nakho kwabanye, okubavumela ukuba bathole umbono obanzi ngokugula futhi bathuthukise amakhono aphumelelayo okubhekana nesimo.
Ngaphezu kwe nikeza ukwesekwa Ngokomzwelo, ukwelashwa kweqembu kunganikeza umuzwa wokuba ngowabanye futhi kunciphise ukucwaswa okuhambisana nokucindezeleka. Ngokubona ukuthi ababodwa emzabalazweni wabo, ababambiqhaza bangase bazizwe bekhululekile futhi bekhuthazekile ukuqhubeka nokusebenza ekululameni kwabo. Kuphinde kwaboniswa ukuthi ukwelashwa kweqembu kungathuthukisa ukuzethemba, ukuqina kanye namakhono omphakathi, okunomthelela enhlalakahleni yonke. Ekugcineni, ukwelashwa kweqembu kuyithuluzi elibalulekile lokuthola kabusha ukudangala elinikeza izinzuzo eziyingqayizivele nezihambisanayo kwezinye izindlela zokwelapha ezitholakalayo.
10. Indima yengqondo ekwelapheni ukudangala
I-Psychiatry idlala indima ebalulekile ekwelapheni ukudangala, njengoba igxile kakhulu ocwaningweni, ekuxilongeni nasekulapheni ukuphazamiseka kwengqondo. Ngokuhlolwa komtholampilo kanye nokusetshenziswa kwezindlela ezahlukene zokwelapha nezemithi, odokotela bengqondo bayakwazi ukunikeza ukunakekelwa okuphelele ezigulini ezicindezelekile.
Okokuqala, kubalulekile ukugqamisa ukuthi ukuxilongwa okunembile kubalulekile ekwelapheni okuphumelelayo. Udokotela wengqondo uhlola ngokucophelela izimpawu zesiguli, kanye nomlando waso wezokwelapha nengqondo yezenhlalo, ukuze anqume ukuthi isiqephu esikhulu sokucindezeleka noma esinye isifo esihlobene naso. Lokhu kuhlola okuphelele kuvumela uchwepheshe ukuthi aklame uhlelo lokwelapha lomuntu siqu olubhekana nezidingo ezithile zesiguli.
Uma ukuxilongwa sekutholakele, ukwelashwa kungase kuhlanganise ukwelashwa kwengqondo kanye nemithi. I-Psychotherapeutic therapy, efana nokwelashwa kokuziphatha kwengqondo, iyithuluzi elisebenzayo lokusiza iziguli ukuthi zibone futhi ziguqule amaphethini emicabango engemihle anomthelela ekucindezelekeni. Ngakolunye uhlangothi, imithi, njengama-antidepressants, ingase inikezwe ukuze kudambise izimpawu nokubuyisela ukulinganisela kwamakhemikhali ebuchosheni. Inhlanganisela yazo zombili izindlela zokwelapha, kanye nokulandelwa njalo ngudokotela wezengqondo, kungaba ukhiye ekuzuzeni impendulo enhle ekwelashweni kanye nezinga lempilo elingcono leziguli.
11. Ukwelashwa kokuchayeka: Indlela esebenzayo yokunqoba ukwesaba okuhambisana nokudangala
Ukwelashwa kokuchayeka kuyindlela eyaziwa kabanzi futhi esebenzayo yokunqoba ukwesaba okuhambisana nokudangala. Kuqukethe ukubhekana nezimo kancane kancane ezidala ukwesaba noma ukukhathazeka, ukuze kuthuntubeze ukusabela okungekuhle kwemizwa. Nakuba kungase kube inselele ekuqaleni, lokhu kwelashwa kuye kwabonakala kuyimpumelelo ezimweni eziningi.
Isinyathelo sokuqala ekwelashweni kokuchayeka ukukhomba ukwesaba okuthile okuhlobene nokudangala. Lokhu kungase kuhlanganise izimo zomphakathi, imizwa engemihle, imicabango ezenzakalelayo, phakathi kokunye. Uma ukwesaba sekuphawuliwe, kwakhiwa isigaba sokuchayeka, esihlanganisa ukuku-oda kusuka ezingeni eliphansi kakhulu kuye ezingeni eliphezulu kakhulu lobunzima. Lokhu kuzosiza indlela yokwenza kancane kancane futhi eqhubekayo.
Uma isigaba sokuchayeka sesimisiwe, inqubo yokubhekana nokwesaba ngendlela elawulwayo nehlelekile iyaqala. Kunconywa ukuthi uqale ngokwesaba okukhulu kakhulu futhi uye kulokho okuyinselele kakhulu. Ngesikhathi sokuchayeka ngakunye, kubalulekile hlala uzolile futhi usebenzise izindlela zokuphumula uma kunesidingo. Ukuphindwaphindwa kwalokhu kuvezwa okulawulwayo kuzosiza ekuqedeni kancane kancane ukusabela okungekuhle kwemizwa okuhambisana nokwesaba, kuvumele ukuthi kunqotshwe. ngempumelelo.
12. Ukwelapha Komndeni: Ukwandisa Ukusekela Nokuqonda Enqubweni Yokuphulukisa
Ukwelashwa komndeni kudlala indima ebalulekile enqubweni yokwelapha njengoba kuhloswe ukwandisa ukwesekwa nokuqonda phakathi kwamalungu omndeni. Phakathi namaseshini, izinto eziguquguqukayo zomndeni ziyahlolwa futhi amathuluzi nezinsiza zinikezwa ukuqinisa ubudlelwano nokubhekana nezinselele ndawonye.
Isici esiyinhloko sokwelashwa komkhaya ukwandisa ukusekelwa ngokomzwelo. Abelaphi basiza amalungu omkhaya ukuba akhulume ngokuphumelelayo, bewavumela ukuba aveze imizwa nezidingo zawo. ngokuphephile. Ukwengeza, ukuzwelana nokuqondana kuyakhuthazwa, kudala indawo esekelayo lapho wonke amalungu omndeni ezizwa ezwiwa futhi eqinisekisiwe.
Ukwengeza, ukwelashwa komkhaya kunikeza imindeni amathuluzi angokoqobo okunqoba izinselele ezingase ziphakame. Amakhono okuxazulula izingxabano, ukuxhumana okuphumelelayo, nokubeka imingcele ecacile kungafundiswa. Ngokuzivocavoca okukhethekile nemisebenzi yesikole yasekhaya, amalungu omndeni afunda ukusebenza ndawonye futhi asebenzise lamathuluzi emisebenzini yawo impilo yansuku zonke. Ngenxa yalokho, izibopho zomkhaya ziyaqina futhi kwakheka indawo enempilo, esekela kakhudlwana.
13. Ukwelashwa okulula: Indlela ethembisayo yokwelapha ukudangala kwesizini
Ukwelashwa okukhanyayo kuyindlela ethembisayo yokwelapha ukucindezeleka ngezikhathi ezithile zonyaka, ukuphazamiseka okuthinta abantu abaningi phakathi nezinyanga zasebusika lapho kunokukhanya kwelanga okuncane. Lolu hlobo lokwelapha lusekelwe embonweni wokuthi ukuchayeka ekukhanyeni okukhanyayo, okwenziwayo kungasiza ukunxephezela ukuntuleka kokukhanya kwemvelo phakathi nezinsuku ezimnyama.
Ukwelapha ukukhanya ngokuvamile kuhilela ukuhlala eduze nokukhanya okukhethekile, okubizwa ngokuthi ibhokisi elikhanyayo, isikhathi esithile usuku ngalunye. Lawa mabhokisi okukhanya akhipha ukukhanya okukhanyayo okulingisa ukukhanya kwelanga okungokwemvelo. Kukholakala ukuthi lo mbukiso ekukhanyeni Ukukhanya kungasiza ekulawuleni isigqi sebhayoloji yomzimba futhi kukhuphule amazinga e-serotonin, ikhemikhali yobuchopho edlala indima ebalulekile kumizwa.
Kubalulekile ukulandela imihlahlandlela ethile ukuze uthole imiphumela engcono kakhulu yokwelapha ukukhanya. Kunconywa ukuthi uhlale cishe amayintshi angu-16 kuya kwangu-24 ukusuka ebhokisini elithambile, amehlo akho avuliwe kodwa ungabheki ngqo ekukhanyeni. Ubude beseshini ngokuvamile buyimizuzu engama-30 ukuya ehoreni, futhi kuyanconywa ukuthi ukwenze ekuseni kakhulu ukuze ulingise ukuchayeka elangeni lemvelo.
14. Ukubaluleka kokulandelelwa kwezempilo ekwelapheni ukudangala
Ukulandelelwa kwezokwelapha kubalulekile ekwelapheni ukudangala, ngoba kuvumela ukuphumelela kokungenelela ukuthi kuhlolwe futhi kulungiswe ngokuvumelana nezidingo zesiguli ngasinye. Phakathi nenqubo yokwelashwa, kubalulekile ukuthi isiguli sigcine ukuxhumana njalo nodokotela waso, ukuze sikwazi ukuqapha intuthuko yakhe futhi senze noma yiziphi izinguquko ezidingekayo ohlelweni lwakhe lokwelapha.
Ukulandelela kwezokwelapha kuhlanganisa izici ezihlukene, njengokuhlolwa kwezimpawu zokucindezeleka, ukulungiswa kwemithi, uma kunesidingo, kanye nokuqaliswa kwamasu okwelapha ukukhuluma. Udokotela oyisipesheli kwezempilo yengqondo unomthwalo wemfanelo wokwenza lokhu kuqapha, esebenzisa amathuluzi ahlukene, njengezikali zokuhlola ukucindezeleka nohlu lwemibuzo ukuze alinganise impendulo yokwelashwa. Ngaphezu kwalokho, uchwepheshe unikeza ukusekela kanye nesiqondiso esigulini, enikeza izinsiza namasu okubhekana nezinselele ezivela ngesikhathi senqubo yokwelashwa.
Ukuqapha kwezokwelapha kuvumela ukutholwa kusenesikhathi kwezinkinga ezingaba khona noma imiphumela emibi yokwelashwa, futhi kuthathwe izinyathelo ezidingekayo zokubhekana nazo. Ngaphezu kwalokho, kubalulekile ukuvimbela ukuphindeka futhi uqinisekise ukululama okuhlala njalo. Ukuqhubeka ekulandeleni ukwelashwa ngesikhathi nangemva kokwelashwa kusiza ukuhlola ukuzinza kwemizwelo yesiguli futhi kubanike amathuluzi adingekayo ukuze balondoloze inhlalakahle yabo yesikhathi eside. Kafushane, ukulandelwa kwezokwelapha kuyingxenye ebalulekile yokwelashwa okuphelele kokucindezeleka, okuhlinzeka ngendlela ephelele neyomuntu ngamunye kumuntu ngamunye ohlaselwe yilesi sifo.
Sengiphetha, ukuqonda ukwelashwa kanye nokwelashwa kokucindezeleka kubalulekile ukuze kusizwe labo abaphethwe yilesi sifo sengqondo. Kuso sonke lesi sihloko, sihlole izindlela zokwelapha ezihlukene nezindlela zezokwelapha ezingasetshenziswa kuzo le nqubo.
Kusukela ekusetshenzisweni kokwelashwa kokuziphatha kwengqondo kuya ekusetshenzisweni kwemithi elwa nokucindezeleka, kunohlu lwezinsiza ezitholakalayo zokubhekana nalesi sifo. Kubalulekile ukukhumbula ukuthi umuntu ngamunye uhlukile, ngakho indlela efanele ingase ihluke kumuntu nomuntu.
Ukwengeza, sigqamise ukubaluleka kokusungula inethiwekhi yosekelo eqinile kanye nokuthola usizo lochwepheshe. Ukwelapha ukudangala akuyona indlela okufanele ithathwe uwedwa, futhi ukusekelwa abangani, umndeni, nochwepheshe bezempilo yengqondo kungenza umehluko omkhulu enqubweni yokwelapha.
Nakuba ukucindezeleka kungaba ukugula okuthena amandla, kubalulekile ukuqonda ukuthi ukululama kungenzeka. Ngokwelashwa okufanele, ukwesekwa okufanele kanye nesifiso sokukunqoba, Kungafinyelelwa ukuphila okugcwele nokuzuzisayo.
Ngamafuphi, indlela eya ekwelapheni ekucindezelekeni ingaba yinselele, kodwa ngolwazi olufanele, ukwelashwa okufanele, nokusekelwa okufanele, kungenzeka ukunqoba lesi sifo sengqondo. Ukufuna usizo lochwepheshe, ukuzungeza inethiwekhi yokwesekwa, nokugcina isimo sengqondo esiqondile yizici ezibalulekile zokuzuza ukuphila okungenakho ukucindezeleka. Ungesabi ukucela usizo futhi ukhumbule ukuthi kunokukhanya ekugcineni komhubhe.
Ngingu-Sebastián Vidal, unjiniyela wekhompyutha ozifelayo ngobuchwepheshe kanye ne-DIY. Ngaphezu kwalokho, ngingumdali we tecnobits.com, lapho ngabelana khona ngezifundo zokwenza ubuchwepheshe bufinyeleleke kakhudlwana futhi buqonde wonke umuntu.