Izimpawu Zokukhathazeka - Yini Elungele Ukukhathazeka?

Siba nemizwa ehlukene phakathi nosuku. Njengenjabulo, isasasa, ukudabuka, ukukhathazeka, ukukhathazeka… Kungakhathaliseki ukuthi imizwa ingase isiholele kangakanani, kungokwemvelo ngokuphelele. Kunjalo, uma isesilinganisweni. Uma iqala ukuyidlula, lapho iqala ngisho nokuba nomthelela omubi empilweni yethu yansuku zonke, bese iphenduka ukuphazamiseka kwengqondo. Ukukhathazeka kungenye yale mizwelo. Ukukhathazeka, ngokwezokwelapha okwaziwa ngokuthi i-anxiety disorder, kuba ukugula kwezokwelapha lapho umuntu ehlala ekhathazeka ngokungafanele. Izimpawu zokukhathazeka ezifana nokucasuka ngokweqile, ukwesaba, ukukhathazeka kubonakala.

Kuyini I-Anxiety Disorder?

Ukukhathazeka yisifo esingokwengqondo esenzeka ngenxa yokusabela ngokweqile nokungalawuleki emizweni efana nokukhathazeka, ukukhathazeka nokwesaba.

Nakuba umuzwa wokukhathazeka ungabangela ukucindezeleka, akuyona inkinga yezokwelapha ngaso sonke isikhathi. Ukusabela ekukhathazekeni ngendlela yokukhathazeka kungokwemvelo futhi kuyadingeka ukuze uphile. Isibonelo, ukukhathazeka ngokushayiswa yimoto ngenkathi uwela umgwaqo.

Lapho ubude besikhathi noma ubunzima bokukhathazeka budlula amanani avamile, umfutho wegazi uyakhuphuka futhi kuqale ukusabela ngokomzimba okunjengokucanuzela kwenhliziyo. Lokhu kusabela kwedlula umuzwa wokukhathazeka futhi kuholela ekuphazamisekeni kokukhathazeka. Lapho ukukhathazeka kufinyelela esigabeni sokuphazamiseka, kuqala ukuphazamisa impilo yansuku zonke.

Izimpawu Zokukhathazeka

Izimpawu zokukhathazeka ezenzeka ngenxa yemizwa yokukhathazeka ngokweqile zihlanganisa:

• ukukhathazeka kakhulu

Esinye sezibonakaliso ezivame kakhulu zokukhathazeka ukukhathazeka ngaphezu kokujwayelekile mayelana nemicimbi. Ukuze ukukhathazeka kube uphawu lokukhathazeka, kuyadingeka ukuthi uphile ngokujulile nsuku zonke okungenani izinyanga eziyisithupha. Kuba nzima ukulawula futhi kuphazamise umsebenzi wakho wansuku zonke.

• ezizwa ejabule

Ukukhathazeka kubangela izimo ezinjengokushaya kwenhliziyo okusheshayo, izintende zezandla ezijulukayo, izandla eziqhaqhazelayo nomlomo owomile. Lezi zimpawu zisikisela ebuchosheni ukuthi umzimba usengozini. Umzimba usabela ekusongelweni. Ukushaya kwenhliziyo kuyashesha. Ngenxa yalokho, lapho ukukhathazeka kuzwakala, kuba khona nokujabula okukhulu.

• Iziyaluyalu  

Ukungahlaliseki akwenzeki kubo bonke abantu abazizwa bekhathazekile. Kodwa odokotela babheka lolu phawu lokukhathazeka lapho benza ukuxilongwa. Ukungahlaliseki isikhathi esingaphezu kwezinyanga eziyisithupha kungenye yezimpawu zokukhathazeka.

• ukukhathala

Ukukhathala kalula kungenye yezimpawu zokukhathazeka. Kwabanye, ukukhathala kwenzeka ngemva kokuhlaselwa kokukhathazeka. Kwezinye, ukukhathala kuba okungapheli. ukukhathala Lokhu kukodwa akwanele ukuxilonga ukukhathazeka, njengoba kungase futhi kube uphawu lwezinye izimo zezokwelapha.

• ubunzima bokugxila

Ukuba nenkinga yokugxila kulokho umuntu akwenzayo kungenye yezimpawu zokukhathazeka. Ezinye izifundo zibonisa ukuthi ukukhathazeka kungathinta inkumbulo yesikhashana. Lokhu kuchaza ubunzima bokugxila. Kodwa ubunzima bokugxila bungaba uphawu lwezinye izimo zezokwelapha, njenge-attention deficit disorder noma ukucindezeleka. Ngakho-ke, akulona uphawu olwanele lokuxilongwa kwesifo sokukhathazeka.

• Ukucasuka

Abantu abaningi abanezinkinga zokukhathazeka bacasuka kakhulu. Ukucasuka kuphakama ngemva kokuhlaselwa kokukhathazeka.

• ukungezwani kwemisipha

Olunye uphawu lokukhathazeka ukuqina kwemisipha. Ukwelapha ukungezwani kwemisipha kunciphisa imizwa yokukhathazeka kubantu abanezinkinga zokukhathazeka.

• Ukuqwasha noma inkinga yokuhlala ulele

Izinkinga zokulala zingezinye zezimo ezenzeka enkingeni yokukhathazeka. Ukuvuka phakathi kwamabili nokuba nenkinga yokulala yizinkinga ezimbili ezibikwa kakhulu. Ukuqwasha kuvame ukuba ngcono uma isifo sokukhathazeka selashwa.

• Ukwethuka

Ukwethuka kuchazwa njengokwesaba okukhulu. Kuhambisana nokushaya kwenhliziyo okusheshayo, ukujuluka, ukuthuthumela, ukuphelelwa umoya, ukucinana kwesifuba, isicanucanu, noma ukwesaba ukufa. Lapho ukuhlaselwa ukwesaba kwenzeka njalo futhi kungalindelekile, kuba enye yezimpawu zokukhathazeka.

• ukugwema izimo zomphakathi

Izimpawu zokukhathazeka komphakathi, okuyisimo okufanele sihlolwe ngokwaso, yilezi ezilandelayo;

• Ukuzwa ukukhathazeka noma ukwesaba ngezimo zezenhlalo ezizayo
• Ukukhathazeka ngokwahlulelwa noma ukucutshungulwa abanye.
• Ukwesaba ukuphoxeka noma ukuthotshiswa phambi kwabanye
• Ukugwema imicimbi yokuzijabulisa ngenxa yalokhu kwesaba.

Isifo sokukhathazeka komphakathi wuhlobo oluvamile lokukhathazeka. Ikhula ekuqaleni kwempilo. Labo abanokukhathazeka komphakathi babonakala benamahloni futhi bethulile lapho behlangene noma behlangana nabantu abasha. Nakuba bengabonakali becindezelekile ngaphandle, bezwa ukwesaba okukhulu nokukhathazeka ngaphakathi.

• ukwesaba okungenangqondo

Ukuba nokwesaba okukhulu kwezinto ezithile ezifana nezicabucabu, izindawo ezivalekile noma ukuphakama kuchazwa njenge-phobia. I-phobia ibangela ukukhathazeka okukhulu noma ukwesaba ngento ethile noma isimo. Lo muzwa unzima ngokwanele ukuthi ungathinta ikhono lokusebenza ngendlela evamile. Ezinye ze-phobias ezivamile ziyi:

Ama-phobias ezilwane: Ukwesaba izilwane ezithile noma izinambuzane

Ama-phobias emvelo yemvelo: Ukwesaba izenzakalo zemvelo ezifana neziphepho noma izikhukhula

Ama-phobias okulimala ngomjovo wegazi: Ukwesaba igazi, imijovo, izinaliti, noma ukulimala

I-Situation phobias: Ukwesaba izimo ezithile, njengendiza noma ukugibela ikheshi 

I-phobias ithinta izimpilo zabantu ngesinye isikhathi. Iqala ebuntwaneni noma eminyakeni yobusha futhi ivame kakhulu kwabesifazane kunabesilisa. 

Izinhlobo Zokukhathazeka

• ukukhathazeka okujwayelekile

Kuyisifo esingamahlalakhona esenzeka ngenxa yokukhathazeka ngezenzakalo zokuphila, izinto, nezimo ezihilela ukukhathazeka ngokweqile nokwesikhathi eside. Lesi yisifo sokukhathazeka esivame kakhulu. Abantu abanalesi sifo bangase bangasazi isizathu sokukhathazeka kwabo.

• i-panic disorder

Ukuhlasela okukhulu kwesikhashana noma kungazelelwe kubhekisela ekuphazamisekeni kovalo. Lokhu kuhlasela kubangela ukundindizela, ukudideka, isiyezi, isicanucanu, nokuphefumula kanzima. Iziyaluyalu zokwethuka ngokuvamile zenzeka ngemva kokuhlangenwe nakho okwesabekayo noma ukucindezeleka isikhathi eside. Kungenzeka futhi ngaphandle kwe-trigger.

• i-phobia ethile

Lokhu ukugwema into ethile noma isimo ngokwesaba okungenangqondo nokweqisa. I-phobias, ngenxa yokuthi ihlobene nembangela ethile, ihlukile kwezinye izinkinga zokukhathazeka. Akufani. Umuntu one-phobia akanangqondo noma uyesaba ngokweqile futhi akakwazi ukulawula ukukhathazeka kwakhe. Izimo ezibangela lokhu; Isukela ezilwaneni iye ezintweni zansuku zonke. 

• I-Agoraphobia

Ukwesaba ukugwema izindawo, izehlakalo, noma izimo okungaba nzima kumuntu ukuphunyuka, noma usizo olungafuneki kuzo. Umuntu one-agoraphobia angase esabe ukushiya ikhaya noma asebenzise amakheshi nezithuthi zomphakathi.

• Ukuhlubuka okukhethekile

Lolu uhlobo lokukhathazeka lapho ezinye izingane zingakwazi ukukhuluma ezindaweni ezithile, njengasesikoleni, naphezu kokuba zinamakhono amahle kakhulu okuxhumana ngamazwi phakathi kwabantu abajwayele. Kuwuhlobo oludlulele lwe-social phobia.

• Isifo sokukhathazeka komphakathi noma i-social phobia

Lokhu ukwesaba ukuhlulelwa kabi ezimweni zomphakathi. ukuphazamiseka kokukhathazeka komphakathi; Kuhlanganisa imizwa ehlukahlukene njengokuthotshiswa nokukhathazeka kokwaliwa. Lokhu kuphazamiseka kwenza abantu bagweme izindawo zomphakathi.

• ukuphazamiseka kokukhathazeka ngokwehlukana

Izinga eliphezulu lokukhathazeka ngemva kokushiya umuntu noma indawo ezizwa ivikelekile libhekisela ekukhathazekeni kokukhathazeka ngokwehlukana. Lolu hlobo lokuphazamiseka ngezinye izikhathi lungabangela izimpawu zokwethuka.

Yini Ebangela Ukukhathazeka?

Empeleni, impendulo yalo mbuzo iyinkimbinkimbi ngandlela-thile. Izinhlobo eziningi zivela ngesikhathi esisodwa. Ezinye izinhlobo zokukhathazeka zingaholela kwezinye izinhlobo. Izimbangela zokukhathazeka zihlanganisa:

• Ukucindezeleka kwendawo ezungezile, njengobunzima emsebenzini, izinkinga zobudlelwane, noma izinkinga zomndeni
• Abantu abanamalungu omndeni anofuzo, ukuphazamiseka kokukhathazeka kunamathuba amaningi okuba nakho.
• Izici zezokwelapha ezifana nezimpawu zesifo esihlukile, imiphumela yomuthi, noma ukuhlinzwa okunzima noma isikhathi sokululama eside
• I-Brain chemistry, izazi zokusebenza kwengqondo zichaza iziyaluyalu eziningi zokukhathazeka njengezimpawu ezingamanga zamahomoni nezimpawu zikagesi ebuchosheni.
• Ukuyeka into engekho emthethweni kungaqinisa imiphumela yezinye izimbangela ezingase zibe khona.

Ukwelashwa Kokukhathazeka

Ukwelashwa kokuphazamiseka kokukhathazeka kuhlanganisa inhlanganisela ye-psychotherapy, ukwelapha ngokuziphatha, kanye nemithi.

ukuzelapha

Kwezinye izimo, ukuphazamiseka kokukhathazeka kungelashwa ekhaya ngaphandle kwesidingo sokwelashwa. Kodwa-ke, le ndlela ngeke isebenze ezinkingeni ezinzima noma ezithatha isikhathi eside. I-Mild Anxiety Disorder ingelapheka ngokulandelayo:

• ukufunda ukuphatha ukucindezeleka
• Izindlela zokuphumula ngokwengqondo nezomzimba
• izivivinyo zokuphefumula
• Ukuguqula imicabango engemihle ibe eyakhayo
• Thola ukwesekwa emndenini noma kubangani.
• Ukuzivocavoca

Ukwelulekwa ngokwengqondo

Indlela evamile yokwelapha ukukhathazeka iwukululekwa. Lokhu kungase kuhlanganise ukwelashwa kokuziphatha kwengqondo (CBT), ukwelashwa kwengqondo, noma inhlanganisela yokwelapha.

I-TCMB

Lolu hlobo lwe-psychotherapy luhlose ukuqaphela nokuguqula amaphethini okucabanga ayingozi angaphansi kwemizwa yokukhathazeka necindezelekile. Isibonelo, isazi sokusebenza kwengqondo esihlinzeka nge-CBT ye-panic disorder sizozama ukugcizelela iqiniso lokuthi ukuhlaselwa ukwesaba akukona ngempela ukuhlaselwa yinhliziyo.

Ukuchayeka kokwesaba nezibangeli kuyingxenye ye-CBT. Lokhu kukhuthaza abantu ukuthi babhekane nokwesaba kwabo futhi kunciphisa ukungenwa yizinto ezibangela ukukhathazeka okujwayelekile.

Imithi

Ukwelashwa kokukhathazeka kunganezelwa ngemithi ehlukahlukene. Imithi ekwazi ukulawula ezinye zezimpawu ezingokomzimba nezingokwengqondo ihlanganisa ama-antidepressants, ama-benzodiazepines, ama-tricyclics, nama-beta blockers. Lezi kufanele zichazwe udokotela.

Yini Elungele Ukukhathazeka?

Imithi iyingxenye ebalulekile yokwelashwa kokukhathazeka. Ngaphezu kwemithi, amanye amasu anjengokuzivocavoca umzimba nokuphefumula okujulile ukuze kuncishiswe izimpawu zokukhathazeka kuzothinta kahle inkambo yesifo. 

Kukhona nokudla okuyisisekelo, amavithamini kanye nemithi yokwelapha engasekela ukwelashwa kwalesi sifo. Ake sibhale izindlela zemvelo ezilungele ukuphazamiseka kokukhathazeka.

Ukudla Okulungele Ukukhathazeka

• Uhlobo lwenhlanzi

Uhlobo lwenhlanzi, Kuyasiza ekudambiseni ukukhathazeka. Iqukethe izakhi ezikhuthaza impilo yobuchopho, njenge-vitamin D kanye ne-omega 3 fatty acids. Amafutha e-Omega 3 alawula i-dopamine kanye nama-serotonin neurotransmitters, anezindawo zokupholisa neziphumuzayo. Ivimbela ukulimala kwamangqamuzana obuchopho okuholela ekuphazamisekeni kwengqondo njengokukhathazeka. 

• UDaisy

UDaisyKungenye yezinto ezilungele ukuphazamiseka kokukhathazeka. Iqukethe amanani aphezulu ama-antioxidants okuye kwafakazelwa ukunciphisa ukuvuvukala, okuvimbela ukulimala kwamangqamuzana obuchopho ekubangeleni ukukhathazeka. Iphinde inikeze ukwehla okukhulu kwezimpawu zokukhathazeka.

• Isiphepho

IsiphephoKuyisinongo esiqukethe i-curcumin. I-Curcumin iyinhlanganisela enendima ekukhuthazeni impilo yobuchopho nokuvimbela ukuphazamiseka kokukhathazeka. I-Curcumin nayo inezakhiwo ezinamandla ze-antioxidant ne-anti-inflammatory ezizuzisa impilo yamangqamuzana obuchopho. Ukusebenzisa lesi sakhi kwandisa amazinga e-antioxidant egazini, aphansi kubantu abanokukhathazeka. 

• Ushokoledi omnyama

Ushokoledi omnyama ukusetshenziswa kusiza ukunciphisa izimpawu zokukhathazeka. Ngoba iqukethe ama-flavonol, angama-antioxidants, anenzuzo ekusebenzeni kobuchopho. Ithuthukisa ukugeleza kwegazi lobuchopho futhi ikhulise ikhono layo lokuzivumelanisa nezinguquko zemvelo. Lo mphumela usiza ukuzivumelanisa kangcono nezimo ezicindezelayo ezingabangela ukukhathazeka.

Ukudla ushokoledi omnyama kwandisa amazinga e-serotonin, angasiza ekunciphiseni ukucindezeleka okuholela ekukhathazekeni. Isibonelo, ocwaningweni lwabantu abangaphansi kokucindezeleka okukhulu, amazinga okucindezeleka ancipha kakhulu ngemva kokuba ababambiqhaza bedle amagremu angu-40 kashokoledi omnyama usuku ngalunye isikhathi esingamasonto amabili. 

• Iyogathi 

Ngokuphazamiseka kwengqondo njengokukhathazeka, iyogathiUkudla okuhle kakhulu. Ama-probiotics, noma amagciwane anempilo, atholakala kwezinye izinhlobo zeyogathi anikeza izinzuzo eziningi zempilo yengqondo. Ucwaningo luye lwabonisa ukuthi ukudla okunama-probiotic okufana neyogathi kuthuthukisa ukusebenza kobuchopho ngokuvimbela ama-radicals mahhala nama-neurotoxins angalimaza izicubu zezinzwa ebuchosheni futhi abangele ukukhathazeka.

• Itiye elihlaza 

Itiye elihlaza, Iqukethe i-amino acid L-theanine, enemiphumela emihle empilweni yobuchopho nokunciphisa ukukhathazeka. I-L-theanine inamandla okuvimbela izinzwa ukuthi zingabi ne-hypersensitive. Ngaphezu kwalokho, i-L-theanine ingakhuphula ama-neurotransmitters afana ne-GABA, i-dopamine ne-serotonin, enemiphumela yokulwa nokukhathazeka. Ngaphezu kwalokho, itiye eliluhlaza liqukethe i-epigallocatechin gallate (EGCG), i-antioxidant enenzuzo empilweni yobuchopho.

• ukwatapheya

ukwatapheya iqukethe inani elikhulu le-magnesium. Lokhu kusiza ukulawula ukukhathazeka.

• Turkey, banana kanye oats

Lokhu kudla kuyimithombo emihle ye-tryptophan, i-amino acid eguqulwa ibe i-serotonin emzimbeni.

• Amaqanda, inyama kanye nemikhiqizo yobisi

Lokhu kudla kunikeza amaprotheni ekhwalithi ephezulu, njengama-amino acid abalulekile akhiqiza i-dopamine ne-serotonin, enamandla okuthuthukisa impilo yengqondo.

• imbewu ye-chia

imbewu ye-chia, Iqukethe i-omega 3 fatty acids ekhulisa ubuchopho eyaziwa ukukhulula izimpawu zokukhathazeka.

• I-Citrus kanye nopelepele

Lokhu kudla kunciphisa ukuvuvukala. Inothe ngovithamini C, onezindawo zokulwa ne-antioxidant ezisiza ekuvimbeleni ukulimala kwamaseli okubangela ukukhathazeka.

• Um-alimondi

Um-alimondiiqukethe inani elikhulu le-vitamin E, eye yacwaningwa ngendima yayo ekuvimbeleni ukukhathazeka.

• AmaBlueberries

AmaBlueberriesIphezulu kuvithamini C namanye ama-antioxidants afana ne-flavonoids.

Amavithamini Alwa Nokukhathazeka

• vitamin A

I-antioxidant ebalulekile kulabo abanokukhathazeka Ukushoda kwe-Vitamin A ebonakalayo. Ukwengezwa kwe-Vitamin A kusiza ukunciphisa izimpawu zokukhathazeka. 

• Amavithamini B ayinkimbinkimbi

Amavithamini B ayinkimbinkimbi aqukethe wonke amavithamini B adingwa ngumzimba. Eziningi zibalulekile ohlelweni lwezinzwa olunempilo. Kuyasiza ukunciphisa izimpawu zokucindezeleka nokukhathazeka.

• I-vitamin C

I-vitamin C Ama-Antioxidants afana nama-antioxidants avimbela ukulimala kwe-oxidative ohlelweni lwezinzwa. Ukulimala kwe-oxidative kungandisa ukukhathazeka.

• Ivithamini D

Le vithamini iyisakhi esibalulekile esiza umzimba ukumunca amanye amavithamini. Ukuntuleka kwe-Vitamin D Kungandisa ukukhathazeka futhi kukwenze kube kubi nakakhulu.

• Vitamin E

Vitamin E Enye i-antioxidant. Imizimba yethu isebenzisa lesi sakhi ngokushesha ngezikhathi zokucindezeleka nokukhathazeka. I-supplement vitamin E isiza ukubuyisela le bhalansi.

• Amafutha ezinhlanzi

Amafutha ezinhlanzi, Iphezulu ku-antioxidant omega 3 fatty acids. Kuthiwa izithasiselo ze-omega 3 ezifana ne-EPA ne-DHA zisiza ekudambiseni ukukhathazeka.

• Gaba

I-Gamma-aminobutyric acid (GAMMA) iyi-amino acid ne-neurotransmitter ebuchosheni. Uma ingekho i-GABA eyanele, ukukhathazeka kuba kubi kakhulu. Ukwengezwa kwe-GABA kusiza esikhundleni se-GABA elahlekile.

• L-theanine

I-L-theanine iyi-amino acid. Inesibopho sempahla epholile etholakala etiyeni eliluhlaza. Ngakho-ke, ukuyisebenzisa njengethebhulethi kunganciphisa izimpawu zokukhathazeka.

• magnesium

magnesium Kuyiminerali ebalulekile empilweni yomuntu. Ukuntuleka kwale mineral kungabangela izimpawu zokukhathazeka.

• 5-HTP

I-5-hydroxytryptophan (5-HTP) iyi-neurotransmitter. Kuyisandulela se-serotonin. Lona "i-neurotransmitter yenjabulo" ebuchosheni bomuntu. Ucwaningo lwango-2012 lwathola ukuthi izithasiselo ze-5-HTP zingasiza ekwelapheni ukukhathazeka.

• Izithako ezibalwe ngenhla zizosebenza kuphela uma zisetshenziswa ekwelapheni okuthile kanye nezincomo zikadokotela.

Izithako Zamakhambi Zokukhathazeka

Ezinye izitshalo kanye nezithako zemithi ezitholakala kulezi zitshalo ziqukethe ama-phytochemicals angasiza ekunciphiseni izimpawu ezihlobene nokukhathazeka.

• Ashwagandha

Ashwagandha (Withania somnifera) i-adaptogen. Olunye ucwaningo luthi lungasebenza njengeminye imithi ekwehliseni ukukhathazeka.

• Bacopa

Bacopa (Bacopa monnieri) okukhishwe kwafundelwa umsebenzi we-neuroprotective noma ukuvikelwa kwama-neurons. Kutholwe ukunciphisa i-cortisol. I-Cortisol yaziwa nangokuthi i-hormone yokucindezeleka. Kubhebhethekisa izimpawu zokukhathazeka.

• cava cava

cava cava (Piper methysticum) isitshalo esimila eziqhingini zasePacific. Lesi sitshalo sisetshenziselwa ukuthulisa. Ucwaningo lwango-2016 lwathola ukuthi luqondise ama-GABA receptors, alawula izimpawu zokukhathazeka. Ngakho-ke, kusiza umzimba ukulwa nokukhathazeka.

• ILavender

ILavender (Lavandula officinalis) Sekuyisikhathi eside isetshenziswa njengendlela yokudambisa ingcindezi yokudambisa. Inomphumela wokudambisa omnene ohlelweni lwezinzwa olumaphakathi, olungasiza nasekukhathazekeni nasekucindezelekeni.

• melissa

Isihlobo esiseduze se-lavender, i-lemon balm (Melissa officinalis) isitshalo esinezinto ezipholile.

• Rhodiola

Rhodiola (Rhodiola rosea) Kuyisitshalo esidabuka ezindaweni zase-Alpine. Inomphumela wokuzola nokuzola ohlelweni lwezinzwa.

• UValerian

Noma impande ye-valerian (Valeriana officinalis) Nakuba laziwa njengephilisi elihle lokulala, liyasiza futhi ekwelapheni ukukhathazeka.

Amasu alula okushaya ukukhathazeka

Kunezindlela ezithile zokunciphisa ingozi yokuphazamiseka kokukhathazeka. Khumbula ukuthi umuzwa wokukhathazeka uyisici esingokwemvelo sokuphila kwansuku zonke futhi akuzona zonke izinkathazo ohlangabezana nazo eziyinkinga yezempilo. Ukuze ubhekane nokukhathazeka, naka lokhu okulandelayo;

• caffeineYehlisa indlela ophuza ngayo itiye ne-cola.
• Yidla okunempilo.
• Nikeza iphethini yokulala.
• Gwema utshwala, izidakamizwa nogwayi.

Ukufingqa;

Ukukhathazeka, okwenzeka ngenxa yokuzizwa okukhulu kokukhathazeka nokungalawuleki, kuzibonakalisa ngezimpawu ezihlukahlukene. Esinye sezibonakaliso ezivame kakhulu zokukhathazeka ukukhathazeka ngokweqile, okuphazamisa ukusebenza kwansuku zonke. Ukwengeza, ukungahlaliseki, ukukhathala, ubunzima bokugxila, ukucasuka, ukungezwani kwemisipha kanye nezinkinga zokulala nazo ziyabonakala.

Kukhona ukwelashwa ngamakhambi okusiza ukukhathazeka. Ezinye izithako ze-herbal nazo zilungele ukuphazamiseka kokukhathazeka. Nokho, kufanele zisetshenziswe ngaphansi kokuqondisa kukadokotela. Ngoba ingaba nemiphumela engemihle, ingasebenzisana nezinye izidakamizwa.

Izithenjwa: 1, 2, 3