Ngaba uziva uxinezelekile engqondweni yakho? Masilawule uxinzelelo (Ulawulo loxinzelelo)

Kuqhelekile ukuba sizive sixinezelekile, sithwele umthwalo, okanye into esiyibiza ngokuba ' luxinzelelo ', kokubini kwizinto ezincinci nezinkulu ebomini bethu. Enyanisweni, ngamanye amaxesha olu xinzelelo lusenza senze izinto. Xa kwenzeka isiganeko esibuhlungu, esifana nesifo esibi, ukulahlekelwa ngumsebenzi, okanye ukufa kwelungu losapho, kukwayinxalenye yobomi ukuva uxinzelelo olukhulu, usizi, kunye noxinzelelo. Akukho nto imbi ngokuziva ngaloo ndlela okwethutyana.

Nangona kunjalo, ukuba olu sizi noxinzelelo sele luqhubeka kangangeeveki ezimbalwa, kwaye luqala ukuphazamisana nemisebenzi yakho yasekhaya okanye umsebenzi, ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho uze uthethe ngayo . Ukuba kuyimfuneko, banokukunceda ngonyango, amayeza, kunye nezinye iindlela.

Izinto onokuzenza ukuze ulawule uxinzelelo ngaphambi kokuba lunyuke

Zininzi izinto esinokuzifunda ukulawula uxinzelelo ngaphambi kokuba lube ngumthwalo omkhulu. Ezi ngcebiso zimbalwa ziya kukunceda wenze loo nto kanye.

• Jonga yonke into ngendlela eyakhayo: Okokuqala, yamkela ukuba kukho izinto esingenakuzilawula . Xa usenza njalo, uya kuziva ukhululekile kakhulu.
• Yiba Nokuzithemba: Endaweni yokudanduluka iimvakalelo zakho nezimvo zakho ngendlela enomsindo nekhuselayo, ziqhelise ukuziveza ngokuzolileyo, ngokucacileyo, nangokuqinileyo. Ungoyiki ukuthi, "Ndivakalelwa ngolu hlobo."
• Lawula ixesha lakho: Xa ufunda ukucwangcisa umsebenzi wakho, uxinezeleko olungeyomfuneko luyaphela.
• Zibekele imida: Funda ukuthi "hayi" kwizicelo ezikuxinzelelekileyo kakhulu ukuba ungakwazi ukuzisingatha. Akunyanzelekanga ukuba ubandezeleke ngokuzama ukukholisa wonke umntu.
• Zinike ixesha lezinto ozithandayo: Fumana ixesha elincinci yonke imihla lokwenza into oyithandayo, njengokuzoba, ukufunda incwadi, ukumamela ingoma, okanye ukwenza igadi.
• Musa ukuguqukela kwizinto ezingafanelekanga: Musa ukuguqukela etywaleni, kwiziyobisi, okanye kwezinye izinto eziyingozi ukuze unciphise uxinzelelo. Enyanisweni, ezo zinto ziya kongeza uxinzelelo olungakumbi emzimbeni wakho.
• Gcina unxibelelwano nabantu : Chitha ixesha nabahlobo kunye nosapho olukuthandayo nolukuqondayo. Kuyintuthuzelo enkulu ukuba nomntu onokuthetha naye ngayo nantoni na ekucingayo.
• Funa uncedo lobuchwephesha: Ukufuna unyango kwingcali, njengengcali yezengqondo eqeqeshwe ekulawuleni uxinzelelo, kunokukunceda ufunde iindlela eziphilileyo zokuhlangabezana nale meko.

Utshintsho kwindlela yokuphila: izisombululo zokwenyani zoxinzelelo

Ukongeza kwezi zinto, ukongeza utshintsho oluncinci kwindlela ophila ngayo kunokukunceda ulawule uxinzelelo . Masibone ukuba zithini.

1. Ukuzilolonga liyeza elihle kakhulu.

Okokuqala, ukwenza umthambo, oko kukuthi, ukwenza umthambo, kuphucula umgangatho wokulala kwakho. Ukulala kakuhle kuthetha ukuba kulula ukulawula uxinzelelo. Kwanoogqirha bafumanise ukuba abantu abenza umthambo bafumana ubuthongo obungcono (Slow Wave Sleep), obulungisa ingqondo nomzimba. Nangona kunjalo, ukwenza umthambo kufutshane kakhulu nexesha lokulala kunokuphazamisa abanye abantu, ngoko ke lumka naloo nto.

Kwakhona, xa sizilolonga, sikhupha iihomoni ezisenza sonwabe. Umzekelo, iihomoni ezifana nee-endorphins kunye nee-endocannabinoids, ezinciphisa iintlungu kwaye ziphucule ubuthongo, ziyakhutshwa. Ezi homoni zikwanoxanduva lomvakalelo ongaqhelekanga wovuyo oluviwa ngabanye abantu emva kokubaleka ixesha elide ("uxinzelelo lomgijimi").

Abantu abazilolongayo badla ngokucinga kakuhle ngabo, kwaye badla ngokuba namanqanaba aphantsi okuxhalaba. Xa umzimba wakho uzive ulungile, nengqondo yakho ngokwemvelo iziva ilungile.

2. Impembelelo yokutya

Iingenelo zokutya okunempilo azichaphazeli impilo yakho yomzimba kuphela, kodwa nempilo yakho yengqondo. Ukutya okunesondlo kunokunciphisa iziphumo zoxinzelelo, komeleze inkqubo yomzimba yokuzikhusela, kwaye kulawule uxinzelelo lwegazi.

Kwelinye icala, ukutya okuneswekile eninzi namafutha, okwaziwa ngokuba yi-"junk food," kwenza okwahlukileyo koko. Kuqhelekile ukunqwenela oku kutya ngakumbi xa uxinezelekile. Kodwa ungaweli kuloo mgibe.

Ukuze uhlale usempilweni, yongeza iicarbohydrate ezintsonkothileyo, iiproteni ezingenamafutha, kunye nee-fatty acids ezifumaneka kwintlanzi, inyama, amaqanda, kunye namandongomane ekutyeni kwakho.

Kwakhona, ukutya okutyebileyo kwii -antioxidants kubaluleke kakhulu. Oku kunceda ukukhusela iiseli zethu ekonakaleni okubangelwa luxinzelelo olungapheliyo. Ungazifumana ezi zinto kwiimbotyi, iziqhamo, amaqunube, imifuno, kunye neziqholo ezifana nejinja.

3. Ixabiso lokulala kamnandi ebusuku

Esinye seziphumo ezixhaphakileyo zoxinzelelo kukungakwazi ukulala. Ukuba awukwazi ukulala ubuncinane iintsuku ezintathu ngeveki kangangeenyanga ezintathu, usenokuba nokungakwazi ukulala . Ukungalali ngokwaneleyo kwandisa uxinzelelo, kwaye uxinzelelo lwenza kube nzima ukulala. Kufana nomjikelo onzima.

Le mikhwa iya kukunceda ulale ngcono:

• Zilolonge rhoqo yonke imihla.
• Zive elangeni emini.
• Kuphephe ukusela utywala kunye ne-caffeine (iti, ikofu) xa sele usondele ixesha lokulala.
• Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
• Yeka ukusebenzisa ifowuni yakho, ithebhulethi, okanye iTV imizuzu engama-30-60 ngaphambi kokuba ulale.
• Zama ukucamngca okanye indlela yokuzola ngaphambi kokuba ulale.

4. Iindlela zokuphumla

Kukho ezinye iindlela ezininzi ezisebenzayo zokulawula uxinezeleko.

• I-Yoga: I-Yoga yindlela yokuzilolonga kunye nokucamngca. Iindlela ze-yoga, ingakumbi ezo zibandakanya ukuhamba kancinci, ukuzolula, kunye nokuphefumla nzulu, zilungile ekunciphiseni uxinzelelo.
• Ukucamngca: Le ndlela ibisetyenziswa ngabantu kangangeminyaka engamawaka kwaye iyasebenza kakhulu. Hlala endaweni ezolileyo, kwindawo ekhululekileyo, kwaye ugxile ekuphefumleni kwakho kuphela. Vumela iingcinga zize zihambe, ngaphandle kokuzigweba.
• Ukuphefumla nzulu: Xa siphefumla nzulu, amandla emvelo okuzola emizimba yethu ayasebenza. Oku kunika ioksijini engaphezulu engqondweni kwaye kuzolise inkqubo yemithambo-luvo.
• Ukunxibelelana nabantu: Ukuthetha ngento ekucingayo nomhlobo okanye ilungu losapho olithembayo yindlela yendalo yokunciphisa uxinzelelo.
• Unyango Lokuhleka: Xa uhleka kakhulu, umzimba wakho ufumana ioksijini engaphezulu. Intliziyo yakho, imiphunga, kunye nemisipha ziyavuseleleka. Ikwakhupha iihomoni ezizisa ulonwabo engqondweni yakho. Ukubukela ibali elihlekisayo kunye nokonwaba nabahlobo yindlela entle yokuthintela uxinzelelo.
• Unyango lweNtetho:Abanye abantu bafumana iindlela zonyango zokuthetha ziluncedo kakhulu ekulweni noxinzelelo lwexesha elide. Umzekelo, indlela ebizwa ngokuba yiCognitive Behavioral Therapy (CBT) inokukunceda utshintshe iindlela zakho zokucinga ezimbi. Kubalulekile ukubona ugqirha okanye ingcali yezengqondo ukuze ufumane oku.