Uxinzelelo , okanye njengoko sonke sisazi, yinxalenye yobomi bethu. Enyanisweni, kukho amaxesha apho inqanaba elithile loxinzelelo linokusinceda sigqibe izinto size sigqibe. Ngamanye amaxesha, uxinzelelo olukhulu luyinto yendalo ebomini, njengaxa sifumana ukugula okunzulu, ukulahlekelwa ngumsebenzi, okanye ukufa kwelungu losapho. Kuqhelekile ukuziva ulusizi kwaye uxhalabile ngamaxesha anje.
Kodwa ukuba olu sizi noxinzelelo luhlala ixesha elingaphezulu kweeveki ezimbalwa, kwaye ukuba luqala ukuphazamisana nemisebenzi yakho yasekhaya okanye umsebenzi, ngokuqinisekileyo bonana nogqirha wakho uze uthethe naye. Emva koko ugqirha uza kuthetha nawe aze agqibe ngonyango olufunayo, olufana nonyango okanye, ukuba kuyimfuneko, amayeza.
Izinto ezisisiseko onokuzenza ukulawula uxinezeleko ngaphambi kokuba lunyuke
Ngaphambi kokuba sivumele uxinzelelo lufike ezingqondweni zethu size siluguqule lube yingxaki enkulu, zininzi izinto esinokuzifunda ukuze sizilawule. Ukuba ufaka la macebiso mancinci ebomini bakho, uya kukwazi ukulawula uxinzelelo kakhulu.
- Hlala unesimo sengqondo esihle: Zama ukubona izinto ezintle kuyo yonke into. Xa kuvela iingxaki, ziqhelise ukucinga, "Ndingamelana njani nale nto?" endaweni yokucinga ukuba "Kutheni oku kusenzeka kum?"
- Yamkela izinto ongenakukwazi ukuzilawula: Kukho izinto esingenakukwazi ukuzilawula. Cinga ngezinto ezifana nezithuthi endleleni, indlela abanye abantu abaziphethe ngayo. Ukuxhalaba ngezi zinto kuya kwandisa uxinzelelo lwakho. Ngoko ke, gqiba kwelokuba "Andinakukutshintsha oku."
- Yiba nesibindi: Endaweni yokuveza iimvakalelo zakho nezimvo zakho ngendlela enomsindo okanye ekhwazayo, ziqhelise ukuziveza ngokuzolileyo nangokucacileyo. Umzekelo, xa umntu ekunika umsebenzi ongenakukwazi ukuwenza, endaweni yokuba nomsindo uthi, "Hayi indlela enzima ngayo, undinika yonke into!", ungaphepha iingxaki ezininzi ezingeyomfuneko ngokuthi ngokuzola, "Ndiyaxolisa, sele ndixakeke kakhulu ukuba ndingamelana nale nto."
- Lawula ixesha lakho kakuhle: Bhala phantsi imisebenzi yakho yemihla ngemihla ngokulandelelana. Beka phambili ezona zinto zibalulekileyo. Oku kunokukunceda uphelise ukuziva ngathi "Ndixakeke kakhulu, andinaxesha lokwenza nantoni na."
- Ziqhelise ukuthi 'hayi': Kwinkcubeko yethu, ngamanye amaxesha ukuthi 'hayi' kunzima. Kodwa ungoyiki ukuthi 'hayi' kwisicelo esikucinezela kakhulu.
- Yenza ixesha lokwenza into oyithandayo: Fumana ixesha elincinci yonke imihla lokwenza into oyithandayo. Isenokuba kukufunda incwadi, ukumamela umculo, ukulima igadi, okanye ukuzoba.
- Utywala,Ziphephe iziyobisi : Musa ukubhenela etywaleni, kwicuba, okanye kwezinye iziyobisi njengesisombululo soxinzelelo. Nangona kunokubonakala ngathi ufumana isiqabu sexeshana, kuya kongeza uxinzelelo olungakumbi emzimbeni wakho.
- Chitha ixesha nabantu obathandayo: Thetha ngeengxaki zakho nomhlobo okanye ilungu losapho olithembayo. Unxibelelwano nabantu lolona luhlobo lubalaseleyo lokunciphisa uxinzelelo.
Zama ezi nguqu zendlela yokuphila
Ngoku makhe sijonge ezinye izinto ezibalulekileyo onokuzongeza kwindlela ophila ngayo ukuze ulawule uxinzelelo.
1. Ukuzilolonga
Enye yezona zibonelelo ziphambili zokuzilolonga kukulala kakuhle ebusuku . Ukulala kakuhle ebusuku kuthetha ukuba unamandla amakhulu okulawula uxinzelelo. Uphando lufumanise ukuba abantu abazilolongayo bafumana amanqanaba angcono okulala kancinci, oluluhlobo lokulala nzulu olulungisa ingqondo nomzimba . Kodwa khumbula ukuba ukuzilolonga kufutshane nexesha lokulala kunokuphazamisa ubuthongo kwabanye abantu.
Kwakhona, xa sizilolonga, imizimba yethu ikhupha iihomoni ezifana nee-endorphins kunye nee-endocannabinoids . Ezi zizinto zendalo ezithomalalisa iintlungu, eziphucula ubuthongo, kwaye zithomalalisa ingqondo. Ezi homoni zikwabangela "ukunxila komgijimi" abanye abantu abakuvayo emva kokubaleka ixesha elide.
| Ukuzilolonga okulula okunceda ekunciphiseni uxinzelelo | |
|---|---|
| - Ukubaleka | - Ukukhwela ibhayisekile |
| - Ukudada | - Ii-Aerobics |
| - Ukudanisa | - Ukuhamba ngokukhawuleza |
Unendlela eyahlukileyo yokuzilolonga.Ukuba awunalo ixesha, fumana iindlela zokuhlala uxakekile ngexesha lomsebenzi. Umzekelo, khwela ibhayisekile yakho uye evenkileni, khwela izinyuko endaweni yelifti, okanye upake imoto yakho kude uze uhambe ngeenyawo.
2. Ukutya okulungileyo
Iingenelo zokutya okulungileyo nokunempilo azipheleli nje emzimbeni, kodwa zikwabaluleke kakhulu kwimpilo yengqondo. Ukutya okunesondlo kunokunciphisa iziphumo zoxinzelelo, komeleze inkqubo yomzimba yokuzikhusela, kwaye kulawule uxinzelelo lwegazi. Ukutya okuneswekile eninzi namafutha, okufana nokutya okungenamsoco, kwenza okwahlukileyo koko. Kuqhelekile nokunqwenela oku kutya xa uxinezelekile.
Ngoko ke, qhela ukutya okutyebileyo kwiicarbohydrate ezintsonkothileyo (iitapile ezimnandi, irayisi emdaka, ii-oats), iiproteni ezingenamafutha (intlanzi, inkukhu, amaqanda, amantongomane), kunye nee-fatty acids ezilungileyo ezifana ne-omega-3.
Ukutya okutyebileyo kwii -antioxidants nako kubaluleke kakhulu. Kunceda ekukhuseleni iiseli zomzimba wethu ekonakaleni okubangelwa luxinzelelo lwexesha elide. Zininzi kwiziqhamo, imifuno, imifuno, kunye neziqholo (ijinja, i-turmeric) ezifana nezi.
| Izondlo ezinciphisa uxinzelelo | Ukutya okufumanekayo (umzekelo) |
|---|---|
| Ivithamini C | Igwava, iorenji, ilayimu, ipapaya, ipepile yentsimbi |
| I-Magnesium | Ispinatshi, iibhanana, imbewu yethanga, iialmond |
| Ii-omega-3 fatty acids | Iintlanzi ezinamafutha ezifana nesalmon, i-tuna, i-mackerel, i-walnuts, imbewu yeflakisi |
3. Lala kakuhle
Esinye seziphumo eziphambili zoxinzelelo kukungakwazi ukulala. Ukuba unengxaki yokulala ubuncinane iintsuku ezintathu ngeveki kangangeenyanga ezingaphezu kwezintathu, usenokuba nengxaki yokungakwazi ukulala . Okukhona ulahlekelwa bubuthongo obuninzi, kokukhona uxinezeleka ngakumbi, kwaye kokukhona uxinezeleka ngakumbi, kokukhona ulahlekelwa bubuthongo obuninzi. Kufana nomjikelo.
Nazi ezinye zeendlela zokuziqhelanisa ezikunceda ulale ngcono:
- Zilolonge yonke imihla.
- Zive elangeni emini.
- Kuphephe ukusela utywala kunye ne-caffeine (iti, ikofu) xa sele usondele ixesha lokulala.
- Ziqhelise ukulala ngexesha elifanayo yonke imihla uze uvuke ngexesha elifanayo.
- Yeka ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV ubuncinane isiqingatha seyure ngaphambi kokuba ulale.
- Yenza into ezolisayo, njengokucamngca, ngaphambi kokuba ulale.
4. Iindlela zokuphumla
- I-Yoga: Oku kukuzilolonga kunye nokucamngca. Iindlela zeyoga ezicothayo, ezolulayo, kunye nokuphefumla nzulu zilungile ekunciphiseni uxinzelelo.
- Ukucamngca: Ukuziqhelanisa nokucinga kakuhle nokugxininisa ingqalelo yakho kunokunceda ekunciphiseni uxinzelelo kunye nexhala.
- Ukuphefumla nzulu: Olu luqheliselo olulula onokuthi ulwenze naphi na, nangaliphi na ixesha. Hlala kamnandi, ubeke isandla esinye esiswini sakho nesinye esifubeni sakho. Phefumla nzulu ngempumlo yakho. Ufanele uzive isisu sakho sinyuka ngaphezu kwesifuba sakho. Emva koko ukhuphe umoya kancinci. Ukwenza oku amaxesha ambalwa kuya kukunceda uzole.
- I-Biofeedback: Le yindlela yonyango eyenziwa yingcali. Iisensors zinamathele emzimbeni ukuze zikuvumele ukuba ujonge indlela isantya sentliziyo yakho kunye noxinzelelo lwegazi olutshintsha ngayo ngexesha loxinzelelo. Ngale ndlela, uqeqeshwa ukulawula olu tshintsho.
- Unyango Lokuhleka: Xa sihleka, imizimba yethu ifumana ioksijini engaphezulu. Ikhupha iihomoni ezisenza sonwabe. Ngoko ke mamela ibali elihlekisayo, bukela ifilimu ehlekisayo, uze uhleke nabahlobo.
- Unyango Lokuthetha: Ngamanye amaxesha ukuthetha nogqirha wengqondo okanye umcebisi kunokuba luncedo kakhulu. Iindlela ezifana noNyango Lokuziphatha Oluqondayo (i-CBT) zinokukunceda utshintshe iindlela zakho zokucinga ezingalunganga.
Umyalezo Wokuya Ekhaya
- Kuqhelekile ukuba noxinzelelo oluthile, kodwa ukuba luhlala ixesha elide kwaye luphazamisana nemisebenzi yemihla ngemihla, ngokuqinisekileyo yinto ekufuneka uyiqwalasele.
- Ukuba uxinezeleko lwakho alusekho lula, ungathandabuzi ukuthetha nogqirha.
- Ukuzilolonga, ukutya okunesondlo, kunye nokulala ngokwaneleyo zezona zixhobo zinamandla zokulwa noxinzelelo.
- Ziqhelise iindlela ezilula zokuzola imini yonke, njengokuphefumla nzulu.
- Musa ukubandezeleka wedwa, yabelana ngeemvakalelo zakho nosapho lwakho kunye nabahlobo.
- Ungaze usebenzise utywala okanye iziyobisi njengesisombululo soxinzelelo. Oku kuya kuyenza ibe mandundu imeko.
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