Njengoba iminyaka idlula, amadoda nabesifazane bavame ukubhekana nezinkinga eziningi zengqondo nemizwa ngesikhathi sokuphela kwezinsuku. Ukuhamba kwalesi sikhathi akusona nje ushintsho lwezempilo, kodwa futhi kuphinde kube ushintsho olukhulu emqondweni nasemizweni. Ukuze kusizakale wonke umuntu ekuqondeni kangcono lokhu okungase kuvele ngesikhathi sokulahleka kanye nezindlela zokuzilapha ukuze baphumelele kulezi zimo, lesi sihloko sizobheka ngokujulile izimbangela zalo, futhi sithumele izixazululo eziphusile nezicebiso zezingcweti.
Izinkinga zengqondo nemizwa ezivela ngesikhathi sokuphela kwezinsuku zivame ukuvela phakathi kwabesilisa nabesifazane, kodwa indlela ezikhombisa ngayo ingase ihluke. Kubantu besifazane, ukwehla okukhulu kwezinga le-estrogen kuvame ukuholela ekushintsheni kwemizwa, ukukhathazeka, kanye nodlame; kanti amadoda angase abhekane nokulahleka kwemizwa, ukunganeliseki, njll. Lezi zimo zixhumene kakhulu nezizathu ezinjengezakhi zofuzo, ushintsho kwezithuba zomphakathi, kanye nezilindelo zangaphakathi.
Okokuqala, ngemuva kokungena esikhathini sokuphela kwezinsuku, izinga le-estrogen emzimbeni wezingane liba phansi kakhulu, lokho akuthinti kuphela imisebenzi yezempilo, kepha kuthinta kakhulu imizwa. Ucwaningo lukhombisa ukuthi i-estrogen idlala indima ebalulekile ekulawuleni kwemizwa, ngakho-ke, uma izinga layo lehla, abesifazane bangase bazizwe bephithizela ezimweni zemizwa ezinzima. Lezi zinguquko zemizwa akuzona nje ezithinta ukuphila kwabo nsuku zonke nasemithonjeni yolwazi, kepha futhi zingaholela ekukhathazekeni nasekuhluphekeni.
Amadoda ngesikhathi sokuphela kwezinsuku, avame ukubonakala njengehleko kwezinga le-testosterone. Amadoda amaningi, njengoba enza iminyaka, azwa ukwehla kwamandla, ukuncipha kokuthanda, kanye nokwehla kwesilinganiso semisipha. Lezi zinguquko zivame ukuhlinzeka ngempilo yokunganeliseki, hhayi nje kuphela ngenxa yokunganeliseki kwesimo somzimba, kepha futhi kungahambisana nokwehluleka kokuzazi kahle. Esikhathini esedlule, amadoda ivame ukuhlinzekwa umphakathi ukuze aveze ubukhoma, lapho ukusebenza kwemizimba kwehla, azizwa kunzima ukuvuma ushintsho lwezindima, ngalokho kukhuthaza ukulahleka kwezemizwa.
Ukuze kubhekwe lezi zinkinga zokulahleka kanye nokukhathazeka, ukubuyisela ibhalansi yangaphakathi, ngezansi kunikezwa izindlela ezithile zokuzilapha kanye nezixazululo ezisebenzayo, ukusiza abantu abaphakathi kwesikhathi sokuphela kwezinsuku ukuba baphume empini.
1. Uhlelo lokuzikreward
Ekuphileni kwansuku zonke, ukusungula uhlelo lokuzikreward kuyindlela ephumelelayo yokusiza ukunciphisa ukulahleka kwemizwa. Lokhu kungaqala ngesizathu esincane, njengokuthi uma usuphothulile umsebenzi onzima, noma uveza kahle ngosuku oluthile, ungazikhumbula izinzuzo. Lezi zikhumbuzo akudingeki ukuthi zibe zezinto eziphilayo, zingaba umcimbi othokozisayo, ifilimu, noma ukudla okuhle, lokho kungakhuphula ukwaneliseka nokukhuthazeka.
2. Ukuzivocavoca
Ukuzivocavoca kuphakathi kwezindlela ezinhle zokuthuthukisa imizwa. Ngokuzivocavoca okungajwayelekile, njengokuhamba imizuzu engama-30 ngosuku, ukujoyina izifundo zokuzivocavoca noma i-yoga, kuzosiza ukunciphisa ingcindezi emzimbeni, ukukhuthaza ukukhiqizwa kwe-endorphins, lezi zinto zokuqinisekisa zenza kube lula ukuthuthukisa imizwa. Kunconywa ukuba nezivocavoca okungenani kathathu ngosuku, okungama-30 imizuzu ngasinye, kuzokhulisa izinga lempilo yengqondo.
3. Ukuhlola nokuba nomqondo
Ukuze kucacise umqondo wokwazi, ukuhlola ngesizinda sokuphumula okwenziwa nsuku zonke. Ngemizuzu eyi-10 kuya kweyi-20, thola indawo ethule, ugxile kumaphuzu akho, futhi ubuke izinkumbulo emqondweni ngaphandle kokuhlola. Ngokuhamba kwesikhathi, lokhu kuzokusiza ukuba ubenze ngcono ukubeka imizwa, ubhekane nezinkinga ezijwayelekile zokuphila.
4. Ukwakha uhlelo lokwesekwa
Ukucela ukwesekwa kwezihlobo namakholwa kuyindlela ebalulekile yokuphumelela ezimweni ezimbi. Ukuhlangana nabangane, ukwabelana ngemizwa, noma ukujoyina amaphoyisa okwesekwa nabanye abanokuhlangenwe nakho kufana nokwakha umqondo wokuba umuntu ohlongozwayo. Lezi zixhumanisi zempilo zingasiza ukunciphisa imizwa yokuzihlulela.selulu (loneliness) nephutha.
5. Uxhaso lwezobuchwepheshe
Uma ukulahleka kwemizwa kuqhubeka kuthinta ukuphila, kungcono ukufuna usizo kummeli wezempi. Abadonseli bangahlinzeka ngezixazululo ezihamba phambili ezizokunganisa, futhi bahlinzeke ngezindlela ezisebenza kahle zokubhekana nezinye izinkinga. Ukwelashwa kokucabanga (CBT) kuyindlela epheleleyo yokulwisana nokuphazamiseka kwemizwa, ethuleka ngezinguquko zokucabanga ukuze kuhlakazeke imizwa.
6. Ukudla nokudla okunomsoco
Ukudla kungaba nomthelela ohlangene ekwenzeni kahle kwengqondo. Ukudla okugcwele omega-3 fatty acids ezifana nezinhlanzi, amantongomane, namasipuni, kungagcina kahle impilo yokusebenza kwengqondo, futhi kusize ekuqiniseni imizwa. Ngaphandle kwalokho, ukufaka imithombo ye-antioxidants efana nezithelo nemifino kuzoba nomphumela mkhulu empilweni yonke, ngenxa yokuthi kuthinta isimo sokuphila.
7. Ukubonakaliswa kwezobuciko
Ngokwakha izinto ezithile, njengezithombe, umculo noma ukwakha, ukusiza ukukhulula imizwa yangaphakathi, kukhulisa uhlelo lwezinhlelo. Kuwo wonke umphakathi, kungakhathaliseki ukuthi uziqhenye noma ungaziqhenyi, ungabheka umphumela wezinto ezithile, futhi ufinyelele emakhasini ezobuciko ukuze uthole ukukhululeka.
8. Uxhaso lwezomculo
Ucwaningo luveza ukuthi uxhaso lwezomculo lungasiza abantu ukuba banciphise ingcindezi yengqondo nokukhathazeka. Kunconywa ukukhetha umculo osemkhathini we-432 Hz, lawa masheya abhekwa njengenhloso yokwakha impilo yomzimba, nokulethela ukuphumula okuhle, ungahamba phambili ngama-30 imizuzu ngosuku ukunciphisa umoya.
9. Ubululu benkathi
Ubululu bobuthakathaka besimanje buyindlela eyinqaba yokunciphisa umoya. Noma ngabe uhamba epulazini, noma uhlanganyela ezinhlakeni, ubuhlobo obuhle nokuphila kukhulisa amandla okuthi ubheke kokuthandwa emoyeni, futhi ungabamba izikhumbuzo zokukhulunkeza enyangeni.
10. Ukuzimela
Ekugcineni, umsebenzi onguye wezinto ezithile ngothando ungakwenza uzithuthukise. Ukufunda amakhono amasha, ukuhlola okuthandwa ukuphila okubuchwepheshe, noma ukuqhakambisa izifundo zomsebenzi, lokhu akukhuphuli nje ukuphila, kodwa futhi kubanikeza ukuzethemba okukhuthele, ngalokho kuphumeze ukukhululeka.
Ngokubuka konke, imizwa engokwenyama nesinye isikhathi kunzima phakathi kwabesifazane nabesilisa ngesikhathi sokuphela kwezinsuku. Ngokusebenzisa izindlela ezahlukene zokuzikreward, ezokuzilapha kanye nezokwamukela uxhaso yangaphandle, singakhulisa ukuphila kahle. Kubalulekile, ngesikhathi sokuhlala ukuze kuboniswe ushintsho lwezinsuku, ukuba nekhono lokuzihlulela kanye nokuqinisa umoya, afinyelele ezinyathelweni zokukhululeka nokuphila kahle.