Okuqukethwe
Ukukhathazeka okuhle: indlela ephumelelayo yokuphila ngokuthula
Psychology
Udokotela wengqondo nesazi sefilosofi sase-Austria uViktor Frankl wayevame ukuthi “lapho singasakwazi ukuguqula isimo, sibhekene nenselelo yokuzishintsha thina”, futhi yilokho okukhuthazwa nguFerran Cases encwadini yakhe ethi “bye bye ukukhathazeka». Akayena isazi sokusebenza kwengqondo, kodwa unolwazi olubalulekile mayelana nokukhathazeka, okuye wahlupheka iminyaka engaphezu kwe-17, futhi encwadini yakhe yokuqala, lapho engazichazi khona ngokuthi "influencer, kancane kancane umthengisi wezithuthuthu", yena. kuveza indlela ephelele futhi ngempumelelo for valelisa kukukhathazeka, owadalwa nguye.
Ukuthungwa kwesifuba, ukucindezelwa kanye nokukhubazeka ezithweni yikona okuholele ekutheni athole ukuthi kuyini ukukhathazeka nokuthi kuzibonakalisa kanjani ngezindlela ezahlukene kumuntu ngamunye. Ngokusho kwedatha yakamuva evela ku-WHO, cishe abantu abayizigidi ezingama-260 emhlabeni bahlushwa ukukhathazeka ngo-2017 kanti iGeneral Council of Psychology of Spain ikhombisa ukuthi abantu baseSpain abayisishiyagalolunye kwabayishumi bahlushwa yikho ngalowo nyaka. I-pathology ebuye yaqhuma kwabancane futhi esesivele ichazwe ngokuthi "ubhubhane oluthule lwekhulu lesi-XNUMX."
Imicabango, ebangela ukukhathazeka
Ferran Cases, umbhali we "Bye bye ukukhathazeka», Indlela esheshayo nephumelelayo yokuphila ngokuzola, kusobala ukuthi ingqondo iyimbangela yokukhathazeka:« Indlela esibona ngayo iqiniso yiyona egcina ibangele izimpawu ezisenza sidlule kabi kakhulu », futhi ichaza ukuthi lokhu kwenzeka. ngoba ubuchopho bethu buthola isikhuthazo esingelona iqiniso njengokungathi singokoqobo, futhi umzimba, ukuze usinde, wenza ngokufanele. Cabanga ukuthi ukhathazekile ngoba kufanele ulethe umbiko ngesikhathi emsebenzini futhi uyabona ukuthi awufiki. Ubuchopho bakho chaza lowo mcabango njengengozi, njengokungathi ingwe ingakudla, futhi umzimba wakho uba esimweni izazi zokusebenza kwengqondo ezisibiza ngokuthi 'ukusabela kwendiza noma ukuhlasela.' ijikeleza ngokushesha emzimbeni bese ishisa ngenhloso yokuhlasela noma ukubalekela umhlaseli,” kuchaza uchwepheshe.
Ukungalali kubangela ukukhathazeka
Indlela ye-Ferran Cases ayizange idebeselele amahora afanelekile okulala ukuze ingakhuthazi ukubonakala kokukhathazeka, okuhlobene eduze nesikhathi esilala ngaso. “Kuzo zonke izinkulumo engizinikezayo, njengasencwadini, ngitshela ukuthi kunemikhuba emithathu okuthi uma siyeka ukuyenza siyafa: ukudla, ukulala nokuphefumula. Ukulala kungenye yezinto ezibalulekile ukuze ugweme ukuzwa ukukhathazeka. Kunezinto ezimbalwa esingayenza ukuze sizifundise ukuze kusibize kancane ukulala futhi silale kamnandi: Ukudla isidlo sakusihlwa esincane kungenye yalezo ezisiza kakhulu ukuqwasha ngenxa yokukhathazeka», Uthi umqeqeshi, futhi wembula ukuthi ukhilimu wemifino noma umhluzi kungaba inketho enhle. "Kwabanesibindi kungase kube umqondo ongcono ukungadli isidlo sakusihlwa, njengoba ezinye izifundo zikhuluma ngezinzuzo zokuzila ukudla okuncane nokuthi kusiza kanjani izimo zokukhathazeka", uyachaza.
Futhi uma ukudla kubalulekile, imikhuba esiba nayo ngaphambi kokuvala amehlo ethu ebusuku ayibalulekile kangako. Umbhali ugcizelela ukubaluleka kokungalubambi umakhalekhukhwini ngaphambi kokulala: “Iningi lethu lizishayela ezinkundleni zokuxhumana embhedeni ligqoke izingubo zokulala. Lokhu kubangela ukuthi indlala yethu kaphayini, ephakathi kwamehlo amabili, iyeke ukukhiqiza inani le-melatonin elidingekayo ukuze libangele ukulala, futhi ngale ndlela sibuyela ekuqaleni: akukho ukulala futhiukukhathala kubangela ukukhathazeka», Uthi Amacala, nezifundo futhi ku-phytotherapy.
Iluphi uhlobo lokudla olushukumisa lesi sifo?
Ukudla kuyinto eyenziwa nsuku zonke futhi, ngokusho kwe-Ferran Cases, amandla konke esikudlayo okunawo ezimpawini zethu zokukhathazeka anamandla kakhulu. «Akuwona umbuzo wokudla okunempilo noma okuncane okunempilo (njengezithelo, imifino noma ama-carbohydrate), ukuthi ukudla okungenamsoco akunamsoco futhi kugcwele ushukela ongagcini nje ngokusisiza ngokukhathazeka, kodwa kungaba nomthelela omubi. ezimpawu zethu, "kusho umbhali we" Bye bye ukukhathazeka. “
Ngokuhambisana nemigqa efanayo, iveza ukuthi ukuthatha i-caffeine, i-theine kanye nezikhuthazi kuyinto engahambisani nabantu abaphethwe yilesi sifo. "Ngaphezu kwalokho, ushukela, usawoti omningi, utshwala, amakhekhe namasoseji yimikhiqizo okufanele isuswe ekudleni, ikakhulukazi, kulabo abahlushwa ukukhathazeka." Esikhundleni salokho, ukuthatha inhlanzi, i-calcium, inyama yekhwalithi enhle, izithelo, imifino, amantongomane noma imikhiqizo ene-omega 3, iqinisekisa labo abanokukhathazeka ukuthi bayinqobile impi ngokudla.