1. Khetha indawo efanele
Uma uhamba ngesikebhe samanzi futhi uguliswa ulwandle, hlala eduze nendawo yesiteki - lapho ukunyakazisa kuzwakala kancane.
Imoto inenkinga encane yokunyakaza uma ushayela, futhi abagibeli basezihlalweni ezingemuva banesikhathi esinzima kakhulu. Ngeshwa, kusezihlalweni ezingemuva lapho izingane ngokuvamile okufanele zihlale khona - futhi, ngokombono kaJohn Golding, uprofesa we-application psychology eNyuvesi yaseWestminster, yizingane ezineminyaka engu-8 kuya kwengu-12 ezigula kakhulu. Kubuye kubangele ukugula kokunyakaza kubantu abadala abane-migraines.
Uma uguliswa ulwandle ezindizeni, zama ukundizela ezinkulu - ezindlini ezincane, ukuzamazama kuzwakala kunamandla kakhulu.
2. Bheka emkhathizwe
Incazelo engcono kakhulu yesifo esinyakazayo iyithiyori yokungqubuzana kwezinzwa, emayelana nomehluko phakathi kwalokho amehlo akho akubonayo kanye nolwazi lokunyakaza olutholwa yindlebe yakho yangaphakathi. “Ukuze ugweme ukugula okunyakazayo, bheka nxazonke noma emkhathizwe,” kweluleka uGolding.
U-Louise Murdin, umeluleki wemithi ye-audio-vestibular we-Guy and St. Thomas NHS Foundation, weluleka ukuthi ungafundi noma ubuke ifoni yakho ngenkathi usendleleni, futhi uzame ukugcina ikhanda lakho linganyakazi. Kungcono futhi ukungakhulumi, ngoba lapho sikhuluma cishe sinyakazisa amakhanda ethu ngokungabonakali. Kodwa ukulalela umculo kungaba yinzuzo.
I-Nicotine ivame ukukhulisa izimpawu zokugula okunyakazayo, njengoba kunjalo nokudla notshwala obuphuzwa ngaphambi kohambo.
3. Sebenzisa imithi
Imithi etholakala ngaphandle kwekhawunta equkethe i-hyoscine nama-antihistamine ingasiza ekuvimbeleni ukugula kokunyakaza, kodwa ingabangela ukungaboni kahle nokozela.
Isithako se-cinnarizine, esitholakala kweminye imithi yesifo sokunyakaza, sinemiphumela engemihle embalwa. Lo muthi kufanele uphuzwe cishe amahora amabili ngaphambi kohambo. Uma usuzizwa ungaphilile, amaphilisi ngeke akusize. “Imbangela wukungaqini kwesisu: umzimba wakho uzovimba okuqukethwe yisisu ukuthi kuqhubeke kudlulele emathunjini, okusho ukuthi izidakamizwa ngeke zimunceke ngendlela efanele,” kuchaza uGolding.
Mayelana namasongo okuthiwa avimbela ukugula okunyakazayo nge-acupressure, ucwaningo alutholanga ubufakazi bokusebenza kwawo.
4. Lawula ukuphefumula kwakho
“Ukulawula ukuphefumula kuphumelela cishe uhhafu ekulawuleni ukugula okunyakazayo njengezidakamizwa,” kusho uGolding. Ukulawula ukuphefumula kusiza ukuvimbela ukuhlanza. “I-gag reflex nokuphefumula akuhambisani; ngokugxila ekuphefumuleni kwakho, uvimbela umfutho we-gag.”
I-5. Umlutha
Ngokuka-Murdin, isu elisebenza kahle kakhulu lesikhathi eside ukulutheka. Ukuze ujwayele kancane kancane, yima kancane lapho uzizwa kabi emgwaqeni, bese uqhubeka nendlela yakho. Phinda, kancane kancane ukwandisa isikhathi sokuhamba. Lokhu kusiza ubuchopho ukuthi bujwayele amasignali futhi buqale ukuzibona ngendlela ehlukile. Le nqubo isetshenziswa amasosha, kodwa kumuntu ojwayelekile kungaba nzima kakhulu.
UGolding uxwayisa nangokuthi ukuhlala kwakho kungase kuncike esimweni esithile: “Ngisho noma ujwayele ukuhlala esihlalweni esingemuva emotweni futhi ungabe usaphathwa isifo sokunyakaza lapho, lokhu akuqinisekisi ukuthi ngeke ugule emanzini. ”