Kushungurudzika Kunokonzera Utachiona Hwenyama, Kurara, uye Mahomoni
Kushungurudzika kunoitika apo kusundira kunouya kupfugama. Kana iwe uchinge uine simba, kuomesa kana kukumbira mumuviri wako, pfungwa, kana manzwiro anokonzera kukakavara kana kushushikana, iwe uchapindura kana kuita nenzira imwe. Kune vamwe, kushungurudzika kune simba rinokurudzira, uye kune vamwe rinogona kukonzera mupfungwa, mupfungwa, uye kunyange zviratidzo zvemuviri. Ngatitarisei kunetseka uye tione kana ingangodaro inokonzera kenza yemucheche.
Kune mibvunzo yakawanda yakasiyana yakavanzwa mukati mekufungidzira kwemuviri wepabonde Kunetseka kunokonzera kenza yemazamu kufambira mberi here? Kushungurudzika kwepasi kunopona here? Kunoderedza kudzvinyirira kunopesana here?
Chii chinonzi Stress?
Upenyu hwakazara nemikana yekudzvinyirira. Sezvo kushungurudzika kwakasiyana-siyana, iwe ungada kuchengeta mupfungwa iyi mutsamba mutsva wezviitiko zvinowanzoitika muupenyu zvinokonzera kupindura kwekunetseka:
- Kurasikirwa kwehama yepedyo, shamwari, kana chipfuwo
- Kurasikirwa nemumwe wako kune rufu kana kurambana
- Kurambana kwevabereki vako
- Kurasikirwa naJobho
- Mhirizhonga yebasa
- Matambudziko emari
- Kurwara kwakanyanya - yako pachako kana yehama yako yepedyo
- Mhuri uye hukama hwehukama
Unogona Kudzvinyirira Chikonzero cheKenza Chirwere Here?
"Iwe haugone kundiudza ndakanga ndisina kukonzera kenza ," akadaro Katherine Russell Rich mubhuku rake rinonzi Red Devil. Akawana pfupa remvere shure kwekurambana kwake uye akaonekwa kuti ane chirwere chemukati weBase 4. Elizabeth Edwards aibatsira murume wake kumushandirapamwe weVachigaro weMutungamiriri wePamerica paakazowana chifuva chemuzamu. Iwe unogona kuziva mumwe munhu ane nhau yakafanana - mushure menguva yekusingaperi kushungurudzika kana kurasikirwa kukuru, vakawana bundu uye vakaonekwa vane kenza.
Zvinogona kuonekwa sechisikirwo kufambidzana nemanzwiro asina kunaka nekenza yemazamu, asi vatsvakurudzi havazive kana, kana kuti sei, muviri wako unogona kunge uchinetseka nekenza nekuda kwekutambudzika. Uye, kwete vanhu vose vanonetseka vanorwara - vamwe vanhu vanogona kudzvinyirira kana kurwisa, pasina kuisa utano hwavo.
Muna 2008, boka revasayendisiti veIsrael rakadzidza boka revakadzi vasati vava nemakore makumi mashanu. Vakawana kuti vakadzi vaduku vakanga vakatsungirira zviitiko zviviri zvehupenyu zvinotambudza zvakange zvakakwirira kudarika chiyero chepfungwa chekuora mwoyo uye kuwedzereka kwekenza yepabonde. Mudzimai wechidiki aive apo dambudziko rakagumburwa, iyo yakanyanya kuisa mungozi yekenza.
Saizvozvowo, kuongorora kweScandinavia kwakawana njodzi yakawanda yekenza yemazamu pakati pevakadzi vaiona hupenyu hwavo kuti huwedzere kudzvinyirira.
Kushungurudzika, Simba Rako reMusununguko, uye Kushungurudzika kweHormoni
Inofungidzirwa kuti kudzvinyirira kunogona kukanganisa nheyo dzako, endocrine uye zvirwere zvekuzvidzivirira. Kushungurudzika kwenguva refu kunogona kuderedza simba rako rekuzvidzivirira mumuviri, richikusiya uchingorwisana nezvirwere. Muchidzidzo cheIsrael, vakadzi vakagadzikana kudzvinyirira nekutarisira uye mweya wekurwa vaita seine chidziviriro chemuviri wezvidziviriro izvo zvakasimudzira kudzivirirwa kwavo nekenza yengamu.
Zvakakosha kunzwisisa kuti kushungurudzika kunowanzoitika muga-uye pamwe zvimwe zvezvinhu izvo vanhu vanoita kana vakamanikidzwa vanoita basa. Somuenzaniso, vamwe vanhu vanodya zvakawanda kana kunwa zvakawanda, kana kusvuta kana vakamanikidzwa.
Unogona Kushungurudzika Sei Chirwere Chepabonde Kudzoka kana Kupararira?
Kunyange zvazvo tisingazivi kuti tiri kupi nekenza yekurapa, zvinoita sokuti kudzvinyirira pfungwa yakaipa kune vanhu vane kenza yepazamu.
Vatsvakurudzi vakatarisa izvi zvichibva pamakumbo akawanda - zvisinei, kunyanya mumasero ari mundiro kana mumakonzo kusvika ikozvino.
Kubva pane maonero ehupenyu zvinenge zvakanzwisisika kuti kushungurudzika kungaita kuti kenza yemazamu ikure kana kupararira. Kana tikasimbiswa tinosunungura hormone inonzi norepinephrine - imwe ye "mahomoni anodzvinyirira." Norepinephrine pamwe chete inogona kukurudzira zvose kugadzirwa kwemitsva yeropa nekenza (angiogenesis) uye kukurumidzira masastasis (kupararira kwekenza.) Zvimwe zvidzidzo zvinotarisa chimwe chinhu chinonzi "telomerase activity" inoratidzawo kuti panogona kuva nechikonzero chezvisikwa zvinokonzera kushungurudza zvichiita kuti kudzokorora kana kupararira kwekenza.
Izvi zvinoshandura kune zvisikwa zvipenyu here? Kune mapeji akaiswa mumamiriro ezvinhu akaomesesa anovhiringidzika, maronda avo ainyanya kupararira.
Zvidzidzo zvevanhu zvinoratidzika sezviri kuratidzira munhu asina maturo munhamo, kunyange zvakaoma kuparadzanisa zvinhu zvinokonzera. Muchidzidzo chakanaka zvikuru, vakadzi vane mamwe marudzi egwaini yepamu vakararama kwenguva yakareba kudai vakabatanidzwa mukufunga mupfungwa yekuderedza mabasa.
Semashoko ekupedzisira, tinoziva kuti kudzvinyirira kunogona kukonzera kusuruvara. Takadzidzawo kuti kusuruvara kunogona kuva nengozi kune vanhu vane chirwere chekenza , vachibatanidzwa nehutachiwana hwehupenyu hwevakadzi vane dzimwe mhando dzekenza yemazamu.
Kana iwe wakanga uine kenza yemazamu uye uri kunetseka pashure pokufunga izvi, tsunga mwoyo. Hungu, inoratidzika sokuti kushungurudzika hakuna kunaka kune avo vane chirwere chekenza. Asi isu tadzidzawo kuti pane flip kune imwe nzvimbo yekushungurudzika kwepabonde vakawanda vanopukunyuka kenza, pane chimwewo chinonzi posttraumatic growth. Cancer zvechokwadi inogona kuchinja vanhu kuti vave nani !
Kushungurudzika uye Kuparara Kwekenza
Zvakadini nekutambudzika uye kupona? Wakave nedzimwe tsvakurudzo dzakatarisa zvinokonzera kushushikana kwete kungokonzera kenza kana kuite kuti idzoke zvakare kana kupararira, asi pakupona?
Kubva mumutambo kunzwa manzwiro zvingaita sokuti kunzwa kwakasimbiswa kungaisa kuderedza kupona, asi zvingaita kuti zvidzidzo zviti? Uye semubvunzo wechipiri, unogona kuderedza kushungurudzika muupenyu hwako hunoita mutsauko kuti uchagara kwenguva yakareba sei nekenza yemazamu?
Iyi inyaya yakaoma yekudzidza kune vatsvakurudzi ...
Kushungurudzika uye Kurarama neKenza - Tsvaga Kuenzanisa
Kune jekwe rekare iro vanhu voga vasina kushungurudzika kune avo vanogara mumakuva. Asi kushungurudzika chikamu chinowanzoitika chehupenyu kwatiri tose tinopindura nenzira dzakasiyana, zvichienderana nehupenyu hwedu, mamiriro edu, uye mamiriro ezvinhu. Nepo kushungurudzika kunogona kukurudzira zvikuru kune vamwe vanhu, zvinogona kukonzera zvinetso zvehutano zvakadai semusoro, chirwere cheshuga, chirwere chemwoyo, kuneta, matambudziko emeno, uye maronda kune vamwe.
Masayendisiti haanyatsogutsikana zvachose kuti kudzvinyirira kunokonzera kenza, asi kunogona kuderedza hupenyu hwako. Dzidza pamusoro pezvimwe zvikomborero zvekushungurudzika uye kurarama kwakanaka. uye ona kana iwe unogona kushanda mune imwe yenzira idzi makumi maviri nemashanu yekudzikisa kushushikana nhasi.
Sources:
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Lillberg, K., Verkasalo, P., Kaprio, J. et al. Kushungurudzika Upenyu Zviitiko uye Ngozi yeKenza yeBeresi muna 10,808 Vakadzi: Chidzidzo Cheboka. American Journal of Epidemiology . 2003. 157 (5): 415-423.
Moreno-Smith, M., Lutgenorf, S., uye A. Sood. Migumisiro yekudzvinyirira pamuviri wemasiteri. Future Oncology . 2010. 6 (12): 1863-1881.
National Cancer Institute. Psychological Stress and Cancer. Updated 10/10/12. http://breastcancer.about.com/od/risk/tp/stress-and-bc.htm
Peled, R., Carmil, D., Siboni-Samocha, O., naI. Shoham-Vardi. Kenza yemazamu, kushungurudzika mupfungwa uye zviitiko zvehupenyu pakati pevakadzi vechidiki. BMC Kanzura . 2008. 8: 245.
Stagl, J., Lechner, S., Carver, C. et al. Kuedza kusinganzwisisiki kutongerwa kwekuziva-kugadzirisa kushushikana mupfungwa mumutsara wepachifu: kupona nekudzoka pamakore gumi nemana kutevera. Chirwere Chepabonde Research uye Treament . 2015. 154 (2): 319-28.
Zhang, J., Zhou, Y., Feng, Z. et al. Kurongeka kwekutongwa kwekufunga-kunokonzerwa nekuderedza kunetseka (MBSR) pamushure pekuwedzera kwekuwedzera kwevanopona nekenza yeChina. Psychology, Health & Medicine . 2016 Feb 7. (Epub mberi kwekudhinda).