Kujwayelekile kakhulu kithi ukuzwa ingcindezi, umthwalo, noma lokho esikubiza ngokuthi ' ukucindezeleka ', kokubili ngezinto ezincane nezinkulu empilweni yethu. Eqinisweni, ngezinye izikhathi lokhu kucindezeleka yikho okusishukumisela ukuba senze izinto. Lapho kwenzeka isenzakalo esibuhlungu, njengokugula okukhulu, ukulahlekelwa umsebenzi, noma ukufa kwelungu lomndeni, futhi kuyingxenye yokuphila ukuzwa ingcindezi enkulu, ukudabuka, nokukhathazeka. Akukho lutho olungalungile ngokuzizwa ngaleyo ndlela isikhashana.
Kodwa-ke, uma lokhu kudabuka nokukhathazeka sekuqhubeke isikhathi esingaphezu kwamasonto ambalwa, futhi kuqala ukuphazamisa imisebenzi yakho yasekhaya noma umsebenzi, kufanele nakanjani ubone udokotela wakho futhi ukhulume ngakho . Uma kudingeka, bangakusiza ngokwelashwa, imithi, nezinye izindlela.
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Izinto ongazenza ukuze ulawule ukucindezeleka ngaphambi kokuba kukhuphuke
Kunezinto eziningi esingazifunda ukuze silawule ukucindezeleka ngaphambi kokuba kube umthwalo omkhulu. Lawa macebiso ambalwa azokusiza ukuthi wenze lokho kanye.
- Bheka konke ngendlela eyakhayo: Okokuqala, yamukela ukuthi kunezinto esingenakuzilawula . Uma wenza kanjalo, uzozizwa unenkululeko enkulu.
- Yiba Nokuqiniseka: Esikhundleni sokumemeza imizwa nemibono yakho ngendlela ethukuthele neyokuzivikela, zijwayeze ukuyiveza ngokuthula, ngokucacile nangokuqinile. Ungesabi ukuthi, "Nansi indlela engizizwa ngayo."
- Lawula isikhathi sakho: Uma ufunda ukuhlela umsebenzi wakho, ukucindezeleka okungadingekile kuyaphela.
- Zibekele imingcele: Funda ukuthi "cha" ezicelweni ezikucindezela kakhulu ukuthi ungakwazi ukuzisingatha. Akudingeki uhlupheke ngokuzama ukujabulisa wonke umuntu.
- Yenza isikhathi sezinto ozithandayo: Thola isikhathi esincane nsuku zonke sokwenza into oyithandayo, njengokudweba, ukufunda incwadi, ukulalela ingoma, noma ukwenza ingadi.
- Ungaphendukeli ezintweni ezingalungile: Ungaphendukeli otshwaleni, ezidakamizweni, noma kwezinye izinto eziyingozi ukuze unciphise ukucindezeleka. Eqinisweni, lezo zinto zizonezela ukucindezeleka okwengeziwe emzimbeni wakho.
- Gcina ukuxhumana nabantu : Chitha isikhathi nabangani nomndeni abakuthandayo nabakuqondayo. Kuyimpumuzo enkulu ukuba nomuntu ongakhuluma naye nganoma yini esemqondweni wakho.
- Funa usizo lochwepheshe: Ukufuna ukwelashwa kochwepheshe, njengososayensi wengqondo oqeqeshwe ekulawuleni ukucindezeleka, kungakusiza ufunde izindlela ezinempilo zokubhekana nalesi simo.
Into ebaluleke kakhulu ukuthi, ungalokothi ube namahloni okucela usizo. Ukucindezeleka akusona ubuthakathaka, kuyisimo esingenzeka kunoma ubani.
Izinguquko zendlela yokuphila: izixazululo zangempela zokucindezeleka
Ngaphezu kwalezi zinto, ukufaka izinguquko ezincane endleleni yakho yokuphila kungakusiza futhi ukuthi ulawule ukucindezeleka . Ake sibone ukuthi ziyini.
1. Ukuzivocavoca umzimba kuyimithi emihle kakhulu.
Okokuqala, ukuvivinya umzimba, okungukuthi, ukuvivinya umzimba, kuthuthukisa ikhwalithi yokulala kwakho. Ukulala kahle kusho nokuthi kulula ukulawula ukucindezeleka. Ngisho nodokotela bathole ukuthi abantu abazivocavocayo bathola ubuthongo obujulile obungcono (Slow Wave Sleep), okulungisa ubuchopho nomzimba. Kodwa-ke, ukuzivocavoca eduze kakhulu nesikhathi sokulala kungaphazamisa ubuthongo kwabanye abantu, ngakho-ke qaphela nalokho.
Futhi, uma sizivocavoca, sikhipha ama-hormone asenza sizizwe sijabule. Isibonelo, ama-hormone afana nama-endorphin nama -endocannabinoid, anciphisa ubuhlungu futhi athuthukise ubuthongo, ayakhishwa. Lawa ma-hormone nawo abangela umuzwa ongavamile wenjabulo abanye abantu abawuzwayo ngemva kokugijima isikhathi eside ("ukuphakama komgijimi").
Abantu abazivocavocayo bavame ukucabanga kahle ngabo, futhi bavame ukuba namazinga aphansi okukhathazeka. Uma umzimba wakho uzizwa kahle, nengqondo yakho izizwa kahle ngokwemvelo.
| Ukuzivocavoca kanye nemisebenzi esiza ekunciphiseni ukucindezeleka | |
|---|---|
| Ukuzivocavoca njalo |
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| Izinto ezingangezwa empilweni yansuku zonke |
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2. Ithonya lokudla
Izinzuzo zokudla okunempilo azithinti nje impilo yakho yomzimba kuphela, kodwa futhi nempilo yakho yengqondo. Ukudla okunempilo kunganciphisa imiphumela yokucindezeleka, kuqinise amasosha omzimba, futhi kulawule umfutho wegazi.
Ngakolunye uhlangothi, ukudla okunoshukela omningi namafutha, okubizwa nangokuthi "ukudla okungenamsoco," kwenza okuphambene nalokho. Kuvamile ukufisa lokhu kudla kakhulu uma ucindezelekile. Kodwa ungaweli kulolo gibe.
Ukuze uhlale uphilile, engeza ama-carbohydrate ayinkimbinkimbi, amaprotheni angenamafutha, kanye nama-fatty acid atholakala enhlanzini, enyameni, emaqandeni, kanye namantongomane ekudleni kwakho.
Futhi, ukudla okucebile ngama -antioxidants kubaluleke kakhulu. Lokhu kusiza ukuvikela amangqamuzana ethu ekulimaleni okubangelwa ukucindezeleka okungapheli. Ungakuthola lokhu kubhontshisi, izithelo, amajikijolo, imifino, kanye nezinongo ezifana nejinja.
3. Ukubaluleka kokulala kahle ebusuku
Omunye wemiphumela emibi evame kakhulu yokucindezeleka ukungakwazi ukulala. Uma ungakwazi ukulala okungenani izinsuku ezintathu ngesonto izinyanga ezintathu, ungase ube nokungakwazi ukulala . Ukungakwazi ukulala kwandisa ukucindezeleka, kanti ukucindezeleka kwenza kube nzima ukulala. Kufana nomjikelezo omubi.
Le mikhuba izokusiza ulale kangcono:
- Vivinya umzimba njalo nsuku zonke.
- Thola ilanga emini.
- Gwema ukuphuza utshwala kanye ne-caffeine (itiye, ikhofi) ngaphambi kokulala.
- Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Yeka ukusebenzisa ifoni yakho, ithebhulethi, noma i-TV imizuzu engama-30-60 ngaphambi kokulala.
- Zama ukuzindla noma indlela yokuzola ngaphambi kokulala.
4. Amasu Okuphumula
Kunezinye izindlela eziningana eziphumelela kakhulu zokulawula ukucindezeleka.
- I-Yoga: I-Yoga iwukuzivocavoca kanye nokuzindla. Izindlela ze-yoga, ikakhulukazi lezo ezihilela ukunyakaza okuhamba kancane, ukwelula, nokuphefumula okujulile, zinhle kakhulu ekunciphiseni ukucindezeleka.
- Ukuzindla: Le ndlela ibilokhu isetshenziswa abantu izinkulungwane zeminyaka futhi iyasebenza kakhulu. Hlala endaweni ethule, endaweni ekhululekile, futhi ugxile ekuphefumuleni kwakho kuphela. Vumela imicabango ihambe, ngaphandle kokuyigweba.
- Ukuphefumula Okujulile: Uma siphefumula kakhulu, ikhono lemvelo lomzimba wethu lokuzola liyasebenza. Lokhu kunikeza umoya-mpilo owengeziwe ebuchosheni futhi kuthulisa uhlelo lwezinzwa.
- Ukuxhumana nabantu: Ukukhuluma ngalokho okusengqondweni yakho nomngane omethembayo noma ilungu lomndeni kuyindlela yemvelo yokunciphisa ukucindezeleka.
- Ukwelapha Ukuhleka: Uma uhleka kakhulu, umzimba wakho uthola umoya-mpilo owengeziwe. Inhliziyo yakho, amaphaphu, nemisipha kuyashukunyiswa. Kuphinde kukhiphe ama-hormone aletha injabulo engqondweni yakho. Ukubuka indaba ehlekisayo nokuzijabulisa nabangani kuyikhambi elihle lokucindezeleka.
- Ukwelashwa Ngengxoxo:Abanye abantu bathola ukuthi izindlela zokwelapha zokukhuluma ziwusizo kakhulu ekubhekaneni nokucindezeleka kwesikhathi eside. Isibonelo, indlela ebizwa ngokuthi i-Cognitive Behavioral Therapy (CBT) ingakusiza ukuthi ushintshe izindlela zakho zokucabanga ezimbi. Kubalulekile ukubona udokotela noma isazi sokusebenza kwengqondo esiqeqeshiwe ngalokhu.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyinto evamile, kodwa kusezandleni zakho ukukulawula.
- Ukuzivocavoca umzimba, ukudla okunempilo, kanye nokulala ngokwanele yizona zikhali ezintathu ezinamandla kakhulu zokulwa nokucindezeleka.
- Zijwayeze amasu okuzola njengokuzindla nokuphefumula ngokujulile nsuku zonke. Lokhu akuthathi isikhathi esiningi.
- Ungathwali umthwalo wakho wedwa. Khuluma nomuntu omethembayo.
- Uma ukucindezeleka kunzima ukukulawula futhi kuthinta impilo yakho yansuku zonke, ungangabazi ukufuna iseluleko sezokwelapha.
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