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Isihloko: Ungakuthola Kanjani Ukuquleka Kwangempela: Indlela Yobuchwepheshe
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Isingeniso:
Isenzo sokuquleka, nakuba ngokuvamile sibhekwa njengokubonakaliswa kobuthakathaka noma ukuba sengozini, kungaba okuhlangenwe nakho okuthakazelisayo ngokombono wesayensi yokuphila komuntu. Lesi sihloko sicubungula ocwaningweni lobuchwepheshe lokuthi kubangelwa kanjani ukuquleka kwangempela, igcizelela ukuthi lo mkhuba kufanele wenziwe kuphela ngaphansi kokuqondisa kwezokwelapha futhi kuphela ezimweni ezilawulwayo, njengoba kuhilela ingozi yezempilo engaba khona.
Ngokombono wezobuchwepheshe, ukuquleka kubhekisela ekulahlekelweni ukwazi isikhashana ngenxa yokuphazamiseka kwesikhashana kokugeleza kwegazi ukuya ebuchosheni. Nakuba ukuquleka kungase kwenzeke ngenxa yezizathu ezihlukahlukene, njengokushintsha kungazelelwe komfutho wegazi, ukukhathazeka ngokweqile, noma ngisho nezimo zezempilo ezicashile, abanye abantu bangase babe nelukuluku lokwazi ngokuquleka ngamabomu.
Kubalulekile ukugcizelela ukuthi ukuquleka okubangelwa ukuquleka kuyinqubo ebucayi ethwala izingozi ezinkulu, njengokulimala ngokomzimba, ukulimala kwengqondo, noma ngisho nokufa. Kubalulekile ukuthi noma yimuphi umzamo wokuquleka wenziwe kuphela ngaphansi kokugadwa uchwepheshe wezempilo oqeqeshwe kahle, ozohlola ukufaneleka kokwenza le nqubo ezimeni ezilawulwayo nangaphansi kwezinyathelo eziqinile zokuphepha.
Le ndatshana ihlose ukuhlinzeka ngolwazi olunembile nolunenjongo mayelana nezinqubo zomzimba ngemuva kokuquleka, kanye nezindlela ezijwayelekile ezisetshenziswa ukukufeza lokho. Kodwa-ke, kuyagcizelelwa futhi ukuthi ulwazi nokuqonda kwalezi zici kufanele kutholwe kuphela ngezinjongo zemfundo hhayi ngenhloso yokwenza izinqubo ezinjalo ngaphandle kosizo lwezokwelapha olufanele.
Kafushane, lo mhlahlandlela wobuchwepheshe uzokhuluma ngendlela yokufinyelela ekuqulekeni kwangempela, ugqamisa ubungozi obuhlobene nokubaluleka kokugadwa kwezokwelapha okufanelekile. Kubalulekile ukuthi noma yikuphi ukufundwa kwalokhu okuqukethwe kuhambisane nesixwayiso esicacile sokuyeka ukuzama ukukhiqiza kabusha lezi zinqubo ngaphandle kokusekelwa okwanele kochwepheshe.
1. Isingeniso Sezindlela Zokuquleka Ngokweqiniso
Ukuquleka ngokwangempela kuyisici esibalulekile ezindaweni eziningi, njengetiyetha, icinema, imibukiso yemilingo noma ngisho nasezimeni eziphuthumayo. Kulesi sihloko, sizohlola izindlela namasu ahlukene ukuze sifinyelele ukuquleka okukholisayo nokuyiqiniso. Qhubeka ufunde ukuze uthole ukuthi ungawenza kanjani kahle lo msebenzi futhi uthathe ukusebenza kwakho noma izimo eziphuthumayo uziyise ezingeni elilandelayo.
Ngaphambi kokuba singene ezindleleni ezithile, kubalulekile ukuqaphela ukuthi ukuquleka okulingiswayo kudinga ikhono nokuzijwayeza. Kubalulekile ukulawula kahle umzimba wakho futhi wazi ukuthi ungawukhuluma kanjani ngokugculisayo umuzwa wokuquleka. Enye yezindlela ezisetshenziswa kakhulu ukulingisa ukuquleka "isu le-hyperventilation." Le ndlela ihlanganisa ukuphefumula ngokushesha nangokujulile ukuze kwandiswe inani le-oxygen emaphashini futhi kudale umuzwa wesiyezi kanye nobuthakathaka. Kubalulekile futhi ukwazi "inqubo yokuwa elawulwayo", lapho kufanele ufunde ukuwa ngokuphephile futhi ngaphandle kokukulimaza. Kuso sonke lesi sihloko, sizocubungula ngayinye yalezi zindlela ngokuningiliziwe, kanye nezinye izindlela namathiphu okuthola ukufiphala okuthembekile.
Ngaphezu kwamasu ashiwo ngenhla, kukhona nezinye izici ezibalulekile okufanele zicatshangelwe ukuze kuzuzwe ukuquleka okukholisayo. Ukusebenzisa ama-props, njengomcamelo noma umcamelo, kungakusiza ukuthi uhlale ngokuphepha uma kwenzeka kuwa okulawulwayo. Kungumqondo omuhle futhi ukuzijwayeza ukuquleka ezindaweni ezihlukene, njengokhaphethi noma phansi ngokhuni oluqinile, ukuze ulungise indlela yakho ezimweni ezihlukene. Khumbula ukuthi ukulawula ukuphefumula kwakho nokuma komzimba wakho kubalulekile ukuze uthole ukuquleka okungokoqobo. Qiniseka ngekhono lakho lokwenza abanye bakholwe ukuthi uphelelwe amandla ngempela, futhi uzilolonge njalo ukuze uthuthukise leli khono.
2. Izingozi nezingozi zokuquleka ngamabomu
Ukuquleka ngenhloso, okwaziwa nangokuthi i-vasovagal syncope, kuyimpendulo uhlelo lwezinzwa okubangela ukulahlekelwa ingqondo okwesikhashana. Nakuba abanye abantu bengase babheke lo mkhuba njengendlela yokuzijabulisa noma ukuhlola, kubalulekile ukugqamisa izingozi nezingozi ezihilelekile.
1. Ukulimala ngokomzimba: Ngesikhathi sokuquleka, ukuwa kungazelelwe ngaphandle kokulawula kuvamile. Lokhu kungaholela ekulimaleni okubi kakhulu njengokuphuka, ama-sprains, imihuzuko noma ukulimala ekhanda. Imiphumela ingaba yingozi nakakhulu uma ukuquleka kwenzeka ezindaweni eziyingozi njengezitebhisi, amadamu okubhukuda, noma lapho ushayela imoto.
2. Ukulimala kobuchopho: Ukuntuleka komoya-mpilo ebuchosheni lapho uqulekile kungabangela ukulimala kwamangqamuzana obuchopho. Nakuba ezimweni eziningi abantu belulama ngokugcwele, kunezimo lapho ukuquleka kungase kubangele umonakalo unomphela. Kubalulekile ukukhumbula ukuthi umzimba ngamunye uhlukile futhi usabela ngendlela ehlukile kulezi zinhlobo zezenzakalo.
3. Ingozi yezinkinga zezokwelapha: Ngezinye izikhathi, ukuquleka ngamabomu kungase kube uphawu lwesimo esicashile noma inkinga yempilo engatholakali. Nakuba ukuquleka ngokwakho kungase kungabi yingozi, ukuziba izimpawu nokungafuni ukunakekelwa okufanele kungaholela ezinkingeni ezinkulu. Kubalulekile ukubonisana nochwepheshe bezempilo ukuze ukhiphe noma yiziphi izinkinga zempilo ezicashile.
Sengiphetha, ukuquleka ngamabomu kungase kubonakale kujabulisa noma kuthakazelisa kwabanye abantu, kodwa kubalulekile ukuqaphela izingozi nobungozi obuhilelekile. Ukulimala ngokomzimba, ukulimala kwengqondo, kanye nobungozi bezinkinga zezokwelapha yizici okumelwe zicatshangelwe ngaphambi kokwenza lo mkhuba. Uma uquleka njalo noma unokukhathazeka okuhlobene nempilo yakho, kubalulekile ukufuna iseluleko sikadokotela. Ungabeki inhlalakahle yakho engozini ngenxa yokuhlangenwe nakho kwesikhashana!
3. Indlela yokuphila yokuquleka kanye nobudlelwano bakho nomfutho wegazi
Ukuquleka, okwaziwa nangokuthi i-syncope, kuyinto evamile engenzeka ngenxa yezizathu ezihlukahlukene. Enye yezindlela ezibalulekile ezithinta umzimba ngemuva kokuquleka ihlobene nomfutho wegazi. Umfutho wegazi, okungamandla asetshenziswa igazi ezindongeni zemithambo yegazi, udlala indima ebalulekile ekugcineni ukugeleza kwegazi okwanele kuwo wonke umzimba.
Lapho siquleka, kuba khona ukwehla kungazelelwe futhi okuphawulekayo komfutho wegazi. Lokhu kungase kube ngenxa yokuncipha kwenani legazi elifinyelela ebuchosheni noma ukuncipha kokumelana nemithambo. Lapho umfutho wegazi wehla kakhulu, ingqondo ingase ingatholi igazi elanele nomoya-mpilo, okuholela ekuqulekeni.
Kunezici eziningana ezingase zibangele ukuquleka okuhlobene nomfutho wegazi. Ezinye zalezi zici zihlanganisa ukushintsha okungazelelwe kwe-postural, njengokusukuma ngokushesha endaweni ehlezi noma elele, ukuphelelwa amanzi emzimbeni, ukucindezeleka ngokomzwelo, isifo senhliziyo, nokuthatha imithi ethile. Kubalulekile ukuqaphela ukuthi ukuquleka kungase kube uphawu oluyisixwayiso lwenkinga ecashile engathi sína ngakho-ke kufanele kuhlolwe uchwepheshe wezokwelapha ukuze kutholakale imbangela yako yangempela futhi athathe isinyathelo esifanele.
4. Izinto okufanele uzicabangele ngaphambi kokuzama ukuquleka ngempela
Ngaphambi kokuzama ukuquleka ngempela, kubalulekile ukucabangela izinto ezimbalwa ukuze uqinisekise ukuphepha futhi unciphise ubungozi obuhambisana nalesi senzo. Ngezansi ezinye zezinto ezibaluleke kakhulu okufanele zicatshangelwe:
1. Consultar a un profesional de la salud: Ngaphambi kokuzama ukuquleka ngempela, kubalulekile ukubonana nodokotela noma uchwepheshe wezempilo yengqondo. Bazokwazi ukuhlola isimo sakho sempilo engokomzimba nengqondo, futhi banqume ukuthi ukulungele yini ukwenza isenzo esishiwo. Ukwengeza, bazokwazi ukukunikeza isiqondiso esifanele nezincomo zokunciphisa ubungozi obungaba khona.
2. Qonda ubungozi obuhlobene: Ukuquleka kwangempela kuhilela ukwehla kwesikhashana kokugeleza kwegazi ukuya ebuchosheni, okungaholela emiphumeleni eyingozi yezempilo. Ezinye zezingozi ezihambisana nazo zihlanganisa ukulimala kokuwa, ukuhlukumezeka ekhanda, ukungalingani komfutho wegazi, ukulimala kwesimiso senhliziyo nemithambo yegazi, phakathi kokunye. Kubalulekile ukuba nokuqonda okujulile ngezingozi ukuze ukwazi ukwenza izinqumo ezinolwazi futhi uvimbele izigameko ezimbi ezingaba khona.
3. Yiba nokugadwa nosizo lochwepheshe: Uma unquma ukuquleka ngempela, kubalulekile ukugadwa uchwepheshe wezokunakekelwa kwempilo noma umuntu onolwazi ngosizo lokuqala. Bazokwazi ukukunikeza usizo olusheshayo esimweni esiphuthumayo futhi baqinisekise ukuthi isenzo senziwa ngokuphepha. Ukwengeza, kubalulekile ukufinyelela endaweni eyanele engenazo izithiyo ukuze unciphise ingozi yokulimala ngesikhathi sokuquleka.
Sengiphetha, ngaphambi kokuzama ukuquleka ngempela, kubalulekile ukucabangela lezi zici ezibalulekile ukuze uqinisekise ukuphepha futhi ugweme imiphumela emibi yezempilo engaba khona. Njalo funa isiqondiso sochwepheshe bezempilo futhi uqaphele ubungozi obuhlobene. Khumbula lokho kuphepha kanye nenhlalakahle Abasebenzi kufanele babe phambili kunoma yisiphi isimo salolu hlobo.
5. Amasu okuphefumula kanye ne-hyperventilation ukuze enze ukuquleka
Kulabo abanentshisekelo yokuhlola amasu okuphefumula kanye nobudlelwano babo ne-hyperventilation, kubalulekile ukuqaphela izingozi ezihlobene nalezi zindlela. I-Hyperventilation ingaholela ekwehleni kwamazinga e-carbon dioxide emzimbeni, okubuye kuholele ezinhlotsheni eziningi ezingezinhle, njengesiyezi, ukuquleka, nokuzizwa uphelelwa umoya.
Uma unquma ukuhlola lawa masu okusebenza, kubalulekile ukuqinisekisa ukuthi ukwenza kanjalo endaweni ephephile futhi ngaphansi kokugadwa uchwepheshe oqeqeshiwe. Ngezansi sizobalula ezinye izindlela zokuphefumula ezikhonjiswe ukuthi zenza umuntu aquleke lapho enziwa ngendlela engafanele:
- I-Rapid Breathing Technique: Le nqubo ihlanganisa ukuhogela nokukhipha umoya ngokushesha nangokujulile. Kubalulekile ukukhumbula ukuthi le ndlela ingaba yingozi futhi ayinconywa ukuba yenziwe ngaphandle kokugadwa uchwepheshe oqeqeshiwe.
- I-Valsalva maneuver: ihlanganisa ukukhipha umoya ngamandla ngenkathi ivimbela umlomo nekhala. Le nqubo ingehlisa umfutho wegazi futhi, kwezinye izimo, ibangele ukuquleka. Uma kwenziwa ngendlela engafanele, kungase kube nobungozi bokulimala noma ukulimala.
Khumbula, nakuba lezi zindlela zingase zibangele ukuquleka, Kubalulekile ukuqaphela ukuthi ukwenza okungalungile kungaba yingozi futhi kungaba yingozi empilweni. Ngaphambi kokuzama noma iyiphi yazo, funa iseluleko sezokwelapha noma sokwelapha ukuze uqonde izingozi ezingaba khona nokuthi zikufanele yini.
6. Amasu okuvimbela ukugeleza kwegazi okubangela ukuquleka
Amasu okuvimbela ukugeleza kwegazi asetshenziswa ezimweni ezithile ukuze kubangele ukulahlekelwa ukwazi ngendlela elawulwayo. Le ndlela yokusebenza ingasetshenziswa ezimeni ezihlukene, njengasezinkambisweni zezokwelapha noma kwezemidlalo ethile eyingozi lapho kudingeka khona ukuletha isimo sokuquleka isikhashana. Ngezansi amanye amasu avame kakhulu ukufeza lo mgomo.
Ukuvinjelwa
I-Strangulation ihlanganisa ukufaka ingcindezi ngqo entanyeni ukuze kuvinjwe ukugeleza kwegazi ebuchosheni. Le nqubo ingaba yingozi uma ingenziwanga kahle, njengoba ingabangela ukulimala kwengqondo noma ngisho nokufa. Kubalulekile ukuthola ukuqeqeshwa okukhethekile futhi ube nokugadwa kochwepheshe ngaso sonke isikhathi lapho wenza le ndlela.
- 1. Indawo efanele: Beka ingalo yakho ngaphansi kwentamo yombangi bese ucindezela usebenzisa ingaphakathi lendololwane.
- 2. Ukucindezela kancane kancane: Faka ingcindezi kancane kancane, uvumele umuntu ukuthi asabele futhi "ayeke" ngaphambi kokulahlekelwa ukwazi ngokuphelele.
- 3. Ukukhishwa ngokushesha: Uma ulahlekelwa ukwazi, khulula ingcindezi ngokushesha futhi ufune usizo lwezokwelapha.
Amasu okucindezela
Kunezindlela ezihlukene zokucindezelwa ezingasetshenziswa ukuze kunqandwe ukugeleza kwegazi futhi kubangele ukulahlekelwa ukwazi.
- Indlela ye-tourniquet: Kuhlanganisa ukusebenzisa ibhande lokunwebeka noma idivayisi ethile ukuze kufakwe ingcindezi endaweni yecebo emzimbeni, njengengalo noma umlenze, ngaleyo ndlela kumise ukugeleza kwegazi eliya ebuchosheni.
- Ukuklinywa kwengcindezi: Sebenzisa ingcindezi kwento, njengenduku noma ishubhu, efakwa entanyeni ukuze ivimbele ukugeleza kwegazi.
Kubalulekile ukugqamisa ukuthi lawa masu kufanele asetshenziswe kuphela ochwepheshe abaqeqeshiwe futhi ezimweni ezifanele, njengoba ukusetshenziswa kabi kwabo kungaba nemiphumela emibi kakhulu yezempilo.
7. Iqhaza lokusikisela kanye nesimo ekuqulekeni ngokuzithandela
Ukuquleka ngokuzithandela kuyinto ethokozisayo obekulokhu kucwaningwa ngayo emkhakheni wezengqondo. Ngalo mqondo, kubalulekile ukugqamisa indima ebalulekile isiphakamiso nesimo esidlala ekhonweni womuntu ukuquleka ngokuzithandela. Isiphakamiso, esiqondwa njengethonya lemibono nezinkolelo emqondweni womuntu, singadlala indima enqumayo esimweni sokuquleka okubangelwa ukuquleka. Ngakolunye uhlangothi, i-conditioning, ebandakanya ukuhlangana kwezisusa ukuze kutholakale impendulo ezenzakalelayo, nayo ingasetshenziselwa ukuqeqesha. kumuntu ukuquleka ngaphansi kwezimo ezithile.
Okokuqala, kubalulekile ukuqonda izimiso eziyisisekelo zesiphakamiso nesimo ukuze uqonde umthelela wazo ekuqulekeni ngokuzithandela. Ukusikisela kusekelwe ekhonweni lengqondo lokwamukela nokwamukela imibono nezinkolelo ezisikiselwa ngu abanye abantu noma yedwa. Endabeni yokuquleka ngokuzithandela, ukusikisela kungasetshenziswa ngokubona ngeso lengqondo nezindlela zokuzilolonga ukuze ukholwe ingqondo ukuthi sekuyisikhathi sokuquleka. Ngakolunye uhlangothi, ukulungisa isimo kusekelwe ekhonweni lobuchopho lokuhlobanisa izisusa futhi ukhiqize izimpendulo ezizenzakalelayo. Kulo mongo, izisusa ezithile, ezifana nephunga elimnandi noma umculo ophumuzayo, zingasetshenziswa ukuze umuntu azizwe equleka lapho ebhekene nezisusa ezinjalo.
Ukwengeza, kubalulekile ukuqaphela ukuthi ukuquleka ngokuzithandela kudinga izinga lokuqeqeshwa kwangaphambili nokuzilolonga. Akuyona into engafinyelelwa ngokuzenzakalelayo noma ngaphandle kokulungiselela kahle. Kubalulekile ukufunda ukulawula ukuphefumula nokushaya kwenhliziyo ukudala izimo ezivumela ukuquleka okubangelwa. Ngokunjalo, amasu okuphumuza nokugxilisa ingqondo kumele alandelwe ukuze kuzuzwe isimo somqondo esidingekayo ukwenza lokhu okuhlangenwe nakho. Kutuswa ukuthi kube nokugadwa kochwepheshe bezempilo noma uchwepheshe weziphakamiso namasu okulungisa ngesikhathi senqubo yokufunda.
8. Ukusabela komzimba okuvamile phakathi nenqubo yokuquleka
Phakathi nenqubo yokuquleka, umzimba uba nochungechunge lokusabela komzimba okujwayelekile okungahluka ngobukhulu nobude besikhathi. Lokhu kusabela kuwumphumela wokuncipha kwesikhashana kokugeleza kwegazi ukuya ebuchosheni, okuholela ekulahlekelweni ukwazi isikhashana.
Enye yezinto ezivame kakhulu ukusabela ngesikhathi sokuquleka isikhumba esiphaphathekile. Lokhu kwenzeka ngenxa ye-vasoconstriction, lapho imithambo yegazi ibopha futhi inciphise ukugeleza kwegazi esikhumbeni. Ngenxa yalokho, isikhumba singase siphaphatheke futhi sibande lapho usithinta. Kubalulekile ukukhumbula ukuthi isikhumba esiphaphathekile ngesikhathi sokuquleka singaba uphawu oluyisixwayiso futhi sidinga ukunakwa ngokushesha..
Ngaphezu kokuphaphatheka, kuvamile futhi ukuzwa umuzwa wesiyezi noma i-vertigo ngaphambi kokuquleka. Lokhu kubangelwa ukuntuleka kokugeleza kwegazi ebuchosheni, okungase kungalinganiseli okwesikhashana izikhungo zebhalansi endlebeni yangaphakathi. Uma uba nesiyezi esinzima noma esiphindelelayo, kubalulekile ukufuna usizo lwezokwelapha ukuze uthole imbangela ewumsuka.. Ezinye izimpawu ezihlobene nazo zingase zihlanganisa ukungaboni kahle, ukunkenketha ezindlebeni, nokuzizwa ubuthakathaka emilenzeni.
Uma kwenzeka ukuquleka, ukulahlekelwa ithoni yemisipha kungase kwenzeke futhi umuntu angase awele phansi. Lokhu kuwumphumela wokulahlekelwa ukwazi nokuphumula kwemisipha yomzimba. Kubalulekile hlala uzolile futhi uqinisekise ukuthi indawo yomuntu iphephile ukuze uvimbele ukulimala okwengeziwe. Uma ubona umuntu equleka, kuyatuseka ukuthi umbeke endaweni yokululama futhi ufune usizo lwezokwelapha ngokushesha.
9. Ukunakekelwa kwezimo eziphuthumayo kanye nosizo lokuqala kumuntu olahlekelwe ukwazi
Uma uhlangana nomuntu olahlekelwe ukwazi, kubalulekile ukuthatha isinyathelo ngokushesha futhi unikeze ukunakekelwa okuphuthumayo okudingekayo. Lapha sikunikeza umhlahlandlela Igxathu emvakwe gxathu Ukukusiza kulesi simo:
1. Hlola isimo: Ngaphambi kokunikeza noma yiluphi uhlobo losizo, qiniseka ukuthi indawo ezungezile iphephile kuwe nakumuntu oqulekile. Uma kukhona ingozi, njengomlilo noma ukuwa, qiniseka ukuthi uyayixazulula ngaphambi kokusondela.
2. Shayela abezimo eziphuthumayo: Uma indawo ezungezile isiphephile, shayela abezimo eziphuthumayo ngokushesha ukuze bakwazi ukunikeza usizo lochwepheshe ngokushesha ngangokunokwenzeka. Nikeza imininingwane enemininingwane mayelana nesimo bese ulandela imiyalelo yabo.
3. Hlola ukuphefumula nokushaya kwenhliziyo: Hlola ukuthi umuntu oqulekile uyaphefumula futhi unokushaya kwenhliziyo. Ukwenza lokhu, beka indlebe yakho eduze nomlomo wabo kanye nekhala ukuze ulalele imisindo yokuphefumula futhi ubeke iminwe emibili esihlakaleni sabo ukuze bezwe ukushaya kwenhliziyo yabo. Uma engaphefumuli noma engenawo ukushaya kwenhliziyo, uzodinga ukwenza i-cardiopulmonary resuscitation (CPR) ngokushesha.
10. Izixwayiso nezincomo zokugcina mayelana nokuquleka ngamabomu
- Qiniseka ukuthi lapho unquma ukuquleka ngamabomu, ukwenza lokho endaweni ephephile futhi kukhona abantu abathembekile abangakunikeza usizo nokwesekwa ngokushesha. Lokhu kubaluleke kakhulu ngoba ngeke ukwazi ukulawula umzimba wakho ngesikhathi uquleka futhi ungalimala uma usendaweni eyingozi noma ngaphandle kokugadwa okufanele.
- Ngaphambi kokuquleka, kubalulekile ukwazisa abantu abakhona mayelana nezinhloso zakho futhi ubanikeze imiyalelo ecacile yokuthi benze kanjani phakathi nenqubo. Lokhu kuhlanganisa ukuchaza indlela yokubona izimpawu eziyisixwayiso uma ukuquleka kuthatha isikhathi eside kunokulindelekile noma uma kuvela izinkinga ezingalindelekile. Futhi, qiniseka ukuthi banokufinyelela izinombolo eziphuthumayo futhi bayazazi izinyathelo okufanele bazithathe ukuze bacele usizo lwezokwelapha uma kunesidingo.
- Ngesikhathi sokuquleka ngamabomu, kubalulekile ukuthi uhlale uzolile futhi ulawule ukuphefumula kwakho. Khumbula ukujwayela amasu okuphumula ngaphambi nangemva kwesiqephu, futhi uqinisekise ukuthi unamanzi anele nokudla ohlelweni lwakho ukuze ugweme ukungalingani kanye nokuphelelwa amandla kwamanzi. Ngaphezu kwalokho, kubalulekile ukugwema ukwenza lo mkhuba ngokuphindaphindiwe noma isikhathi eside, ngoba ungaba nemiphumela emibi empilweni yakho. Njalo funa isiqondiso sikachwepheshe wezokwelapha ngaphambi kokuqalisa noma yiluphi uhlobo lokuquleka ngamabomu.
11. Ezinye izindlela eziphephile nezilawulwayo zokuhlangabezana nemizwa efana nokuquleka
Ukuzwa imizwa efana nokuquleka kungaba yingozi futhi kungenasidingo, njengoba kungabeka impilo yakho engcupheni. Nokho, uma usenentshisekelo yokufuna ezinye izindlela eziphephile nezilawulwayo ukuze uphile ngendlela efanayo, nazi ezinye izinketho ezingakusiza:
1. Yenza izivivinyo ezilawulwayo ze-hyperventilation: Le nqubo ihilela ukuphefumula ngokujulile futhi ngokushesha isikhathi esifushane. Nakuba ingase ikhiqize imizwa efana nokuquleka, kubalulekile ukukhumbula ukuthi akufanele uyithathe ngokwedlulele ukuze ugweme imiphumela engemihle.
2. Hlola izindlela zokuzindla nezindlela zokuphumula ezijulile: Amanye amasu okuzindla angadala umuzwa wokuzola nokuphumula ofana nalowo ozwakala ngesikhathi sokuquleka. Ungabheka amavidiyo noma izinhlelo zokusebenza ezikuqondisayo kulezi zinqubo futhi ufunde ukulawula ukucindezeleka kwakho namazinga okukhathazeka ngokuphepha.
3. Xhumana nochwepheshe wezempilo yengqondo: Uma unentshisekelo ethile yokuhlola imizwa efana nokuquleka, kubalulekile ukukhuluma nochwepheshe bezempilo yengqondo. Bazokwazi ukukunikeza isiqondiso esifanele nesiphephile, futhi ndawonye uzokwazi ukuhlaziya izizathu zesifiso sakho sokuthola le mizwa, kanye indlela yokuthola ezinye izindlela ezinempilo zokwanelisa izidingo zakho ezingokomzwelo.
12. Imiphumela yesikhathi eside yokuquleka okujwayelwe noma isikhathi eside
Zingaba sína ngempilo yomuntu. Enye yezingozi eziyinhloko i-cerebral hypoxia, eyenzeka lapho ubuchopho bungawutholi umoya-mpilo owanele. Lokhu kushoda komoyampilo kungabangela ukulimala kwe-neuronal futhi kuthinte ukusebenza kwengqondo yesikhathi eside. Ukwengeza, ukuquleka njalo noma isikhathi eside kungandisa ingozi yezingozi nokulimala ngokomzimba.
Omunye umphumela wesikhathi eside wokuquleka okuvamile ukuthi kungenzeka kube nokuphazamiseka kwenhliziyo nemithambo yegazi. Ngesikhathi sokuquleka, umfutho wegazi wehla kakhulu, okungase kuthinte ukusebenza kwenhliziyo. Uma lokhu kwenzeka ngokuphindaphindiwe, kungabangela ukulimala kwamangqamuzana enhliziyo futhi kwandise ingozi yezifo zenhliziyo nemithambo yegazi, njengomfutho wegazi ophakeme noma ukuphazamiseka kwesigqi senhliziyo.
Ukwengeza, ukuquleka okwenziwa njalo kungase kube nemiphumela ebalulekile engokwengqondo. Abantu abaningi abavame ukuquleka bangase bahlakulele ukukhathazeka noma ukwesaba ukuquleka, okunganciphisa izinga labo lokuphila futhi kuthinte inhlalakahle yabo engokomzwelo. Kubalulekile ukufuna usizo lwezokwelapha nolwengqondo uma uquleka njalo, ukuze ugweme izinkinga zesikhathi eside ezingenzeka futhi uthuthukise izinga lempilo.
13. Ukubaluleka kokuba nosizo nokugadwa ochwepheshe bezempilo
Ukuba nosizo nokugadwa ochwepheshe bezempilo kubaluleke kakhulu ukuze kuqinisekiswe ikhwalithi nokusebenza kwanoma yikuphi ukwelashwa. Laba chwepheshe banolwazi, amakhono kanye nesipiliyoni esidingekayo sokuxilonga, ukwelapha nokuvimbela izifo ngendlela efanele. Ngaphezu kwalokho, ukuba khona kwabo phakathi nenqubo yokunakekelwa kwezokwelapha kunikeza ukuvikeleka nokuzethemba kokubili isiguli nemindeni yaso.
Enye yezinzuzo eziyinhloko zokuba nochwepheshe bezempilo ukuthi bangasihlola ngokunembile nangobuqotho isimo sesiguli. Ngenxa yokuqeqeshwa kwabo kwezemfundo nolwazi lwezokwelapha, bangakwazi ukukhomba izimpawu, benze izivivinyo zokuxilonga futhi bathole ukuxilongwa okunembile. Lokhu kuhlola okulungile kubalulekile ukuze unikeze ukwelashwa okwanele futhi ugweme izinkinga ezingaba khona noma ukuphindeka empilweni yesiguli.
Ngaphezu kwalokho, ochwepheshe bezempilo banokufinyelela izinsiza ezithuthukisiwe kanye nobuchwepheshe obubavumela ukuthi banikeze ukunakekelwa kwezokwelapha kwekhwalithi. Kungakhathaliseki ukuthi ngokuhlolwa kwaselabhorethri, okokusebenza kwezithombe zokuxilonga, noma imithi ekhethekile, ukuba nosizo lwayo kuqinisekisa ukuthi izindlela eziphumelela kakhulu zisetshenziselwa ukubhekana nanoma iyiphi inkinga yezempilo. Lezi zingcweti futhi zinolwazi lwakamuva ngocwaningo lwakamuva nentuthuko yezokwelapha, okubavumela ukuthi basebenzise izinqubo ezihamba phambili emkhakheni wabo.
14. Ukucabangisisa ngesimilo ngesifiso sokuquleka kanye nomthelela wako empilweni yengqondo
Ukwenzeka kwesifiso sokuquleka, esaziwa nangokuthi i-"emotional anorexia syndrome", kubangele ukukhathazeka okukhulu phakathi komphakathi wezokwelapha nowengqondo. Lesi simo sisho inkambiso eya ngokuya ivama lapho abantu beba nesifiso esiphindelelayo sokulahlekelwa ukwazi njengendlela yokubaleka noma ukulawula okungokoqobo kwabo. Nakuba ngaphandle kungase kubonakale kuyindaba encane, lesi sifiso sinemithelela engathi sína empilweni yengqondo futhi siphakamisa imibuzo yezimiso zokuziphatha okufanele icabangisise kahle.
Okunye okukhathaza kakhulu okuphathelene nesimilo kusemthelela isifiso sokuquleka esingaba nawo empilweni yengqondo yabantu abahlangabezana nakho. Lokhu kulangazelela kungaba uphawu lokuthi kukhona okungahambi kahle ezingeni lomzwelo, futhi kungaba inkomba yezinkinga ezinjengokucindezeleka, ukukhathazeka noma ukuzethemba. Ukufuna ukulawula ngokuquleka kungaba uhlobo lokuzilimaza noma ukuzibulala ezimweni ezimbi kakhulu, ngakho-ke kubalulekile ukubhekana le nkinga ngokuziphatha futhi unikeze ukunakekelwa nokusekelwa okudingekayo ukwelapha izimbangela eziwumsuka.
Okunye okucatshangelwayo okubalulekile kokuziphatha yithonya abezindaba kanye amanethiwekhi omphakathi ube nokujwayelekile kwesifiso sokuquleka. Ukuchayeka njalo ezithombeni zemizimba ephelele nezindinganiso zobuhle ezingafinyeleleki kungadala ingcindezi eyeqile kubantu, kubenze bakholelwe ukuthi ukuphela kwendlela yokwamukelwa iwukuba bazacile ngokwedlulele. Le nkolelo esontekile inesandla ekuqhubekiseleni phambili isifiso sokuquleka njengendlela yokulawula isithombe somuntu nokuthola ukuqashelwa emphakathini. Ukucabangisisa ngokuziphatha kuyadingeka endimeni yabezindaba kanye nesibopho abanaso ekukhuthazeni impilo yengqondo nokuphila kahle.
Sengiphetha, ukufunda ukuthi uquleka kanjani empeleni kuyisihloko esibucayi nesiyingozi okufanele kusongwe ngokuqapha okukhulu. Ukuquleka isimo somzimba esingabangelwa izizathu ezihlukahlukene, kodwa ukuzama ukukubangela ngamabomu kungaba nemiphumela emibi kakhulu yezempilo.
Kubalulekile ukukhumbula ukuthi ukuquleka kuhilela ukulahlekelwa ukwazi isikhashana ngenxa yokuphazamiseka kokunikezwa kwegazi nomoya-mpilo ebuchosheni. Lokhu kungaholela ekulimaleni kobuchopho, ukulimala kwezinzwa, ngisho nokufa ezimweni ezimbi kakhulu.
Noma yimuphi umzamo wokuquleka kufanele ugwenywe futhi izindlela ezingezona ezesayensi noma ezingaphephile ezikhuthaza lo mkhuba akufanele zilandelwe noma zisakazwe. Kunalokho, kubalulekile ukufuna usizo lwezokwelapha uma siquleka njalo noma esikhathazayo.
Okwethu impilo kanye nenhlalakahle Yizibopho okungafanele sizithathe kalula. Kubalulekile ukuthi sizazise futhi sifunde ngezinyathelo ezifanele zokuzigcina siphephile futhi sinempilo ngaso sonke isikhathi.
Kafushane, ukuquleka ngempela akufanele kube umgomo noma umkhuba owenziwe ngamabomu. Kufanele ngaso sonke isikhathi sibeke impilo yethu kuqala futhi sithintane nochwepheshe bezokwelapha nganoma yikuphi ukukhathazeka noma izimpawu esingase sibe nazo. Ulwazi olulungile nolwazi luzosisiza ukuthi senze izinqumo ezinempilo nezinesibopho ezimpilweni zethu. impilo yansuku zonke.
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.