Ngaba uwedwa xa uxinezelekile? Zama ezi zinto ukuze uphucuke imihla ngemihla!

Ukudakumba kunokukwenza uzive ungenakunceda kwaye ungakwazi ukuzilawula. Kodwa kukho izinto onokuzenza ukuze uphucule indlela ovakalelwa ngayo kwaye uzive ungcono. Ukongeza kunyango olunikwa ngugqirha wakho, ukufaka le mikhwa ilula ebomini bakho kunokukunceda ubuyisele ubomi bakho endleleni. Makhe sijonge ezinye zezinto onokuqala ukuzenza namhlanje.

Ukuzilolonga - liyeza elihle kakhulu lomzimba nengqondo

Uphando lufumanise nokuba ukwenza umthambo rhoqo kunokuba yindlela entle yokunceda abantu baphile kwingxaki yokudakumba. Akunamsebenzi ukuba loluphi uhlobo lomthambo olwenzayo. Khetha nje into oyithandayo nekwenza wonwabe. Nokuba kukuhamba nje imihla ngemihla kuya kukwanelisa.

Ukuba awuqhelanga ukuzilolonga, qala kancinci. Yandisa ixesha lakho kancinci kancinci liye kwimizuzu engama-30 ngosuku. Ukuba kunokwenzeka, zilolonga nomhlobo okanye ilungu losapho. Oku kuya kukunceda uhlale ukhuthazekile ukuqhubeka. Ukuba unengxaki yokuqalisa ukuzilolonga, thetha nogqirha wakho kwaye ucele uncedo ekwenzeni isicwangciso sokuzilolonga esifanelekileyo kuwe.

Fumana isiqabu elangeni.

Abanye abantu banokuba nesifo esibizwa ngokuba yiSeasonal Affective Disorder (SAD). Ngamafutshane, olu luhlobo loxinzelelo. Ludla ngokuvela ngexesha leenyanga zasekwindla nasebusika, xa kungekho kukhanya kwelanga okuncinci kwaye kubanda kakhulu. Ludla ngokunyamalala kwiinyanga zasentwasahlobo nasehlotyeni, xa ilanga likhanya ngakumbi. Ukuba ucinga ukuba unale meko, buza ugqirha wakho malunga nonyango lokukhanya. Kwakhona, ukufumana nje ukukhanya kwelanga okuncinci kusasa kunokukunceda ukuphucula imo yakho.

Lala - Yenza into ngendlela eyiyo, ngobungakanani obufanelekileyo

Ukudakumba, kunye namayeza athile asetyenziswa ukunyanga oku, kunokuchaphazela ubuthongo bakho. Abanye abantu balala kakhulu. Abanye banengxaki yokungalali. Oku kunokubangelwa kukungakwazi ukulala ebusuku okanye ukuvuka kwangethuba kusasa. Ukungalali kakuhle kunokuba nefuthe elikhulu kwindlela ovakalelwa ngayo. Ngoko makhe sijonge umyinge wobuthongo obufunekayo ngokweminyaka.

Le mikhwa iya kukunceda ulale ngcono.

• Sebenza ngeshedyuli eqhelekileyo: Lala uze uvuke ngexesha elifanayo yonke imihla. Musa ukutshintsha lo mkhwa nokuba ngeempelaveki.
• Nciphisa ixesha olala ngalo emini: Ukuba ulala emini, yinciphise ibe yimizuzu eli-10 ukuya kwengama-20. Ukulala ixesha elide kunoko kunokwenza kube nzima ukulala ebusuku.
• Musa ukuzilolonga ngaphambi kokuba ulale: Ukuzilolonga emini kulungile ukuze ulale kakuhle ebusuku. Kodwa musa ukuzilolonga kwisithuba seyure enesiqingatha (imizuzu engama-90) emva kokuba ulale. Oku kunokunyusa ubushushu bomzimba wakho kunye nesantya sentliziyo yakho, nto leyo enokuphazamisa ubuthongo bakho.
• Zola ingqondo yakho: Yenza into ezolileyo ngaphambi kokuba ulale. Kulungile ukufunda incwadi, ukumamela umculo othomalalisayo, okanye ukwenza umthambo wokuzolula umzimba kancinci.
• Musa ukusebenzisa utywala njengoncedo ekulaleni. Bunceda nje okwethutyana, kwaye buphazamisa umjikelo wakho wokulala kwaye bunciphise umgangatho wokulala kwakho.
• Musa ukubukela ii-screens kwigumbi lokulala: Kuphephe ukubukela iTV, ii-screens zekhompyutha, kunye nee-screens zefowuni xa uhleli ebhedini. Yeka ukusebenzisa ezi zixhobo ubuncinane iyure ngaphambi kokuba ulale.

Ukubaluleka kokutya okunesondlo esifanelekileyo

Nangona kunjalo, ukutya okunesondlo kuya kunika umzimba wakho izondlo ozidingayo kwaye kukuncede uhlale usempilweni kwaye unamandla. Musa ukutya ukutya okuqhelekileyo okubangela ukuba ukutya kuthintelwe ngequbuliso. Endaweni yoko, gxila kwezi zinto zisisiseko:

• Qaphela ubungakanani besabelo sakho kunye neekhalori.
• Yongeza iziqhamo, imifuno, ukutya okuziinkozo, iiproteni ezingenamafutha amaninzi, kunye nobisi olunamafutha aphantsi okanye olungenamafutha ekutyeni kwakho.
• Nciphisa ukutya okunamafutha amaninzi kunye neswekile.

Zinike ixesha lezinto ozithandayo.

Xa uphola kwingxaki yokudakumba, usenokungaziva ngathi uza kuphuma uyonwaba okanye wonwabe. Yinto eqhelekileyo leyo. Kodwa kufuneka uzinike ixesha elincinci. Zinike ixesha kwakhona lezinto obukade uzonwabela. Phuma uye kwisidlo sangokuhlwa nabahlobo, qalisa into othanda ukuyenza, okanye ucebe ukufunda into entsha.

Yahlula imisebenzi emikhulu ibe ziinxalenye ezincinci.

Ukuba uziva uxinezelekile ngumthwalo okanye iprojekthi enkulu, yahlulahlulwe ibe ziinxalenye ezincinci, ezinokwenzeka onokuzenza imini yonke. Khawuthelekelele unengxelo enkulu ekufuneka uyibhale. Zibekele iinjongo ezincinci ezifana nokuthi, "Namhlanje ndiza kuphanda ulwazi endiludingayo koku," okanye "Ngomso ndiza kubhala iphepha lokuqala." Ngale ndlela, kulula ukuyilawula, kwaye uya kuziva uphumelele xa ugqibezela nomgomo omncinci yonke imihla.

Iindlela zokunciphisa uxinzelelo

Uxinzelelo lunokwenza uxinezeleko lube mandundu. Ukuzilolonga kunye nokulala kakuhle zezona ndlela zimbini zibalaseleyo zokulawula uxinezeleko. Ukongeza, ungazama imisebenzi yokuzikisa ingqondo efana nokucamngca kunye neyoga, ekunceda ugxile kwixesha langoku.

Nazi ezinye iindlela zokunciphisa uxinzelelo:

• Phefumla nzulu kancinci.
• Xelela umhlobo wakho osenyongweni okanye ilungu losapho lwakho into ekukhathazayo.
• Zithandele iqela elenza inkonzo yoluntu enomdla kuwe.
• Joyina iqela lenkxaso yoxinzelelo. Ungadibana nabanye abantu abadlula kwimeko efanayo nawe kwaye wabelane ngamava akho.

Ziphephe ngokupheleleyo utywala neziyobisi.

Utywala neziyobisi zinokubangela uxinzelelo kwaye ziyenze ibe mandundu imeko. Enyanisweni, ukusebenzisa iziyobisi kunye nokudakumba kudla ngokuhamba kunye. Utywala neziyobisi zingenza ukuba amayeza akho okudakumba angasebenzi kakuhle. Ukuba unengxaki yokusebenzisa iziyobisi, kubalulekile ukufumana uncedo . Awunakuphila ngokupheleleyo kuxinzelelo ukuba unengxaki. Thetha nogqirha wakho ngale nto.

Qaphela ezinye iindlela zonyango, kodwa kuphela ngeengcebiso zonyango.

Musa ukusebenzisa amayeza okanye izongezo ngaphandle kokubonisana nogqirha. Akukho bungqina bubambekayo bokuba ziyasebenza kakuhle njengamayeza okudakumba. Ezinye zazo zinokuba nemiphumo emibi kakhulu kwaye zisebenziseke namayeza athile owasebenzisayo. Musa ukucinga ukuba into ikhuselekile kuba nje iyinto yendalo.

Nangona kunjalo, kukho ezinye iindlela zonyango ezikhuselekileyo ukuzizama, nokuba azikaqinisekiswa, ezinje ngeendlela zokuphumla, ukucamngca, ukuphulula, okanye i-acupuncture. Kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uzame nayiphi na kwezi.