Ukucindezeleka , noma njengoba sonke sazi, kuyingxenye yempilo yethu. Eqinisweni, kunezikhathi lapho izinga elithile lokucindezeleka lingasisiza khona ukuba senze izinto futhi sifeze izinto. Ngezinye izikhathi, ukucindezeleka okukhulu kuyingxenye yemvelo yokuphila, njengalapho sibhekene nokugula okukhulu, ukulahlekelwa umsebenzi, noma ukufa kwelungu lomndeni. Kuvamile ukuzizwa udangele futhi ukhathazekile ngezikhathi ezinjengalezi.
Kodwa uma lokhu kudabuka nokukhathazeka kuhlala isikhathi esingaphezu kwamasonto ambalwa, futhi uma kuqala ukuphazamisa imisebenzi yakho yasekhaya noma umsebenzi, khona-ke qiniseka ukuthi ubona udokotela wakho bese ukhuluma naye. Udokotela uzokhuluma nawe bese enquma ukwelashwa okudingayo, njengokwelulekwa (ukwelashwa) noma, uma kudingeka, imithi.
Izinto eziyisisekelo ongazenza ukulawula ukucindezeleka ngaphambi kokuba kukhuphuke
Ngaphambi kokuba sivumele ukucindezeleka kungene emakhanda ethu futhi kusenze inkinga enkulu, kunezinto eziningi esingazifunda ukuze siziphathe. Uma ufaka lawa macebiso amancane empilweni yakho, uzokwazi ukulawula ukucindezeleka ngezinga elikhulu.
- Gcina isimo sengqondo esihle: Zama ukubona okuhle kukho konke. Uma kuvela izinkinga, zijwayeze ukucabanga, "Ngingabhekana kanjani nalokhu?" kunokuthi "Kungani lokhu kwenzeka kimi?"
- Yamukela izinto ongeke ukwazi ukuzilawula: Kunezinto esingenakukwazi ukuzilawula. Cabanga ngezinto ezifana nomgwaqo emgwaqweni, ukuziphatha kwabanye abantu. Ukukhathazeka ngalezi zinto kuzokwandisa ukucindezeleka kwakho. Ngakho-ke, nquma ukuthi "Angikwazi ukushintsha lokhu."
- Yiba nesibindi: Esikhundleni sokuveza imizwa nemibono yakho ngendlela ethukuthele noma ememezayo, zijwayeze ukuyiveza ngokuthula nangokucacile. Isibonelo, uma othile ekunika umsebenzi ongakwazi ukuwenza, esikhundleni sokuthukuthela uthi, "Yeka ubunzima, unginika konke!", ungagwema izinkinga eziningi ezingadingekile ngokuthi ngokuthula uthi, "Ngiyaxolisa, sengimatasa kakhulu ukuthi ngingakuthwala lokhu."
- Phatha isikhathi sakho kahle: Bhala phansi imisebenzi yakho yansuku zonke ngokulandelana. Beka izinto ezibaluleke kakhulu kuqala. Lokhu kungakusiza ukuqeda umuzwa wokuthi "Ngimatasa kakhulu, anginaso isikhathi sokwenza noma yini."
- Prakthiza ukuthi 'cha': Esikweni lethu, ngezinye izikhathi ukuthi 'cha' kunzima. Kodwa ungesabi ukuthi 'cha' esicelweni esikucindezela kakhulu.
- Yenza isikhathi sokwenza into oyithandayo: Thola isikhathi esincane nsuku zonke sokwenza into oyithandayo. Kungaba ukufunda incwadi, ukulalela umculo, ukulima ingadi, noma ukudweba.
- Utshwala,Gwema izidakamizwa : Ungaphendukeli otshwaleni, ugwayi, noma ezinye izidakamizwa njengesixazululo sokucindezeleka. Nakuba kungase kubonakale sengathi uthola impumuzo yesikhashana, kuzomane kwengeze ukucindezeleka okwengeziwe emzimbeni wakho.
- Chitha isikhathi nabantu obathandayo: Khuluma ngezinkinga zakho nomngane omethembayo noma ilungu lomndeni. Ukuxhumana nabantu kungenye yezindlela ezinhle kakhulu zokunciphisa ukucindezeleka.
Zama lezi zinguquko zendlela yokuphila
Ake sibheke ezinye izinto ezibalulekile ongazengeza endleleni yakho yokuphila ukuze ulawule ukucindezeleka.
1. Ukuzivocavoca
Enye yezinzuzo eziyinhloko zokuzivocavoca ukulala kahle ebusuku . Ukulala kahle ebusuku kusho ukuthi unekhono elingcono lokulawula ukucindezeleka. Ucwaningo luthole ukuthi abantu abazivocavocayo bathola amazinga angcono okulala kancane kancane, okuwuhlobo lokulala okujulile okulungisa ubuchopho nomzimba . Kodwa khumbula ukuthi ukuzivocavoca eduze nesikhathi sokulala kungaphazamisa ubuthongo kwabanye abantu.
Futhi, lapho sizivocavoca, imizimba yethu ikhipha ama-hormone afana nama-endorphin nama -endocannabinoid . Lawa anciphisa ubuhlungu ngokwemvelo, athuthukisa ubuthongo, futhi athulise ingqondo. Lawa ma-hormone nawo abangela "ukuphuza ngokweqile komgijimi" abanye abantu abakuthola ngemva kokugijima isikhathi eside.
| Ukuzivocavoca okulula okusiza ekunciphiseni ukucindezeleka | |
|---|---|
| - Ukugijima | - Ukuhamba ngebhayisikili |
| - Ukubhukuda | - Ama-aerobics |
| - Ukudansa | - Ukuhamba Ngokushesha |
Unendlela ehlukile yokuzilolonga.Uma ungenaso isikhathi, thola izindlela zokuhlala umatasa phakathi nosuku lwakho lomsebenzi. Isibonelo, gibela ibhayisikili lakho uye esitolo, thatha izitebhisi esikhundleni se-lifti, noma upake imoto yakho kude bese uhamba ngezinyawo.
2. Ukudla okuhle
Izinzuzo zokudla okuhle nokunempilo azigcini nje ngokusemzimbeni, kodwa futhi zibaluleke kakhulu empilweni yengqondo. Ukudla okunempilo kunganciphisa imiphumela yokucindezeleka, kuqinise amasosha omzimba, futhi kulawule umfutho wegazi. Ukudla okunoshukela omningi namafutha, njengokudla okungenamsoco, kwenza okuphambene nalokho. Kuvamile futhi ukufisa lokhu kudla uma ucindezelekile.
Ngakho-ke, jwayela ukudla okucebile ngama-carbohydrate ayinkimbinkimbi (ubhatata, irayisi elinsundu, i-oats), amaprotheni angenamafutha amaningi (inhlanzi, inkukhu, amaqanda, amantongomane), kanye nama-fatty acid amahle njenge-omega-3.
Ukudla okucebile ngama -antioxidants nakho kubaluleke kakhulu. Kusiza ekuvikeleni amangqamuzana emizimba yethu ekulimaleni okubangelwa ukucindezeleka kwesikhathi eside. Kuningi ngezithelo, imifino, amakhambi, kanye nezinongo (ijinja, i-turmeric) ezifana nalezi.
| Izakhamzimba ezinciphisa ukucindezeleka | Ukudla okutholakalayo (isibonelo) |
|---|---|
| I-Vitamin C | Igwava, i-orenji, ilayimu, ipapaya, upelepele wensimbi |
| I-Magnesium | Isipinashi, ubhanana, imbewu yethanga, ama-alimondi |
| Ama-fatty acid e-Omega-3 | Izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-mackerel, ama-walnuts, imbewu ye-flax |
3. Lala kahle
Omunye wemiphumela emibi eyinhloko yokucindezeleka ukungakwazi ukulala. Uma unenkinga yokulala okungenani izinsuku ezintathu ngesonto isikhathi esingaphezu kwezinyanga ezintathu, ungase ube nokungakwazi ukulala . Uma ulahlekelwa ubuthongo obuningi, ukucindezeleka okukhulu, futhi ukucindezeleka okukhulu, kulapho ulahlekelwa ubuthongo obuningi. Kufana nomjikelezo.
Nazi ezinye zezindlela ezikusiza ukuthi ulale kangcono:
- Vivinya umzimba nsuku zonke.
- Thola ukukhanya kwelanga emini.
- Gwema ukuphuza utshwala kanye ne-caffeine (itiye, ikhofi) ngaphambi kokulala.
- Zijwayeze ukulala ngesikhathi esifanayo nsuku zonke nokuvuka ngesikhathi esifanayo.
- Yeka ukusebenzisa ifoni yakho, ithebhulethi, noma i-TV okungenani isigamu sehora ngaphambi kokulala.
- Yenza okuthile okuzolisayo, njengokuzindla, ngaphambi kokulala.
4. Amasu Okuphumula
- I-Yoga: Lokhu kuwukuzivocavoca kanye nokuzindla. Izindlela ze-yoga ezihamba kancane, ezinwebekayo, neziphefumula ngokujulile zinhle kakhulu ekunciphiseni ukucindezeleka.
- Ukuzindla: Ukuzijwayeza ukuqaphela nokugxila ekunakeni kungasiza ekunciphiseni ukucindezeleka nokukhathazeka.
- Ukuphefumula Okujulile: Lokhu kuwukuzivocavoca okulula ongakwenza noma kuphi, nganoma yisiphi isikhathi. Hlala ngokunethezeka, beka isandla esisodwa esiswini sakho kanti esinye esifubeni sakho. Phefumula ngokujulile ngekhala lakho. Kufanele uzizwe isisu sakho sikhuphuka ngaphezu kwesifuba sakho. Bese ukhipha umoya kancane. Ukwenza lokhu izikhathi ezimbalwa kuzokusiza ukuthi uzole.
- I-Biofeedback: Lena indlela yokwelapha eyenziwa uchwepheshe. Izinzwa zixhunywe emzimbeni ukuze zikuvumele ukuthi uqaphe ukuthi izinga lokushaya kwenhliziyo yakho kanye nomfutho wegazi kushintsha kanjani ngesikhathi sokucindezeleka. Ngale ndlela, uqeqeshwe ukulawula lezi zinguquko.
- Ukwelapha Ukuhleka: Uma sihleka, imizimba yethu ithola umoya-mpilo owengeziwe. Ikhipha ama-hormone asenza sijabule. Ngakho lalela indaba ehlekisayo, bukela ifilimu yamahlaya, bese uhleka nabangani.
- Ukwelapha Ngengxoxo: Ngezinye izikhathi ukukhuluma nodokotela wengqondo noma umeluleki kungaba usizo kakhulu. Izindlela ezifana nokwelapha ngokuziphatha kwengqondo (i-CBT) zingakusiza ukuthi ushintshe izindlela zakho zokucabanga ezimbi.
Umlayezo Wokuya Nawe Ekhaya
- Kujwayelekile ukuba nezinga elithile lokucindezeleka, kodwa uma kuqhubeka isikhathi eside futhi kuphazamisa imisebenzi yansuku zonke, ngokuqinisekile kuyinto okufanele uyinake.
- Uma ukucindezeleka kwakho sekuya ngokuya kusaba nzima, ungangabazi ukukhuluma nodokotela.
- Ukuzivocavoca umzimba, ukudla okulinganiselayo, kanye nokulala ngokwanele yizona zikhali ezinamandla kakhulu zokulwa nokucindezeleka.
- Prakthiza amasu alula okuzola usuku lonke, njengokuphefumula okujulile.
- Ungahlupheki wedwa, yabelana ngemizwa yakho nomndeni wakho nabangani.
- Ungalokothi usebenzise utshwala noma izidakamizwa njengesixazululo sokucindezeleka. Kuzokwenza isimo sibe sibi kakhulu.
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