IziCwangciso ezingekho kwiDrams for the Comfort Your Symptoms
Kwabaninzi abantu abajongene nokudakumba, imithi yonyango ingazibuza iziyobisi. I-Anti-depressants, ngakumbi i-serotonin reuptake inhibitors (i-SSRIs) entsha ekhethayo entsha njenge-Prozac (i-fluoxetine) kunye ne-Zoloft (i-sertraline) isebenza kuzo zonke iintlobo zemilingo yokuphakamisa imizwa. Banokuba nemiphumo emibi, nangona kunjalo, kwaye bahlala bexabiso, ingakumbi xa i-inshorensi yempilo yengqondo yengqondo iyancipha.
Kukho iindlela ezininzi zokulwa nezinye iimpawu zokudakumba ezingabandakanyi iindleko zemithi. Ukuba unesixinzelelo kwaye unqwenela ukuzama ukuyisebenzisa ngaphandle kweziyobisi, okanye ukuba ungathanda ukuncedisa ukuxhatshazwa kwakho kunye namanye amacebo, qwa lasela ezinye iindlela uze uthethe ugqirha wakho malunga nokuba ungayenza ingqiqo njengenxalenye yonyango lwenyango.
1. Fumana i-More Sleep
Ukulala kunye nomoya uyahamba ngesandla. Fumana omncinci kowokuqala kwaye umgca wokugqibela kufuneka afake uphawu (nokuba unesifo sokudakumba okanye cha). Qinisekisa ukuba unobomi bokulala obunokuthi "ulungele ubuthongo obuhle." Oku kuthetha ukuba uhlala ixesha elifanelekileyo lokulala kunye namaxesha okuvuka, igumbi lakho lokulala lihlelelwe izandi zobuthongo (obumnyama, obuthule, obunqamlekileyo), unesiqhelo sokulala esiluqukileyo esingathinti ukuhlala phambi kwesikrini, njalo njalo.
2. Yinquma i-Caffeine
Ikofi, itiye, kunye neyotshiletile zixhomekeke kulokhu kukhuthaza. Kulungile ukuba usebenzise i-caffeine ekuseni-iya kukuphazamisa-kodwa ixesha lakho lokugqibela lokushaya i-caffeine kungekho emva kwemini-ntambama ukuze kungathinteki nobuthongo.
3. Fumana i-vitamin D ngaphezulu
Kukho ubungqina bokuba ukusilela kwesi sibondlo esibalulekileyo kunokudlala indima ekudakaleni. Ukuba awufumani ukutya okwaneleyo D, okuninzi kwizinto zokutya tk, cela udokotela wakho ukuba kufuneka uzame ukuthatha isongezelelo. Ukungaphumeleli kwezityalo ezininzi ezibalulekileyo kunokudlala indima kwimpawu zokudandatheka.
4. Hamba ngokwemvelo
Ukunyamezela ukunyamezela, ukuxilisa ukutya okunjengeSt. John Wort, S-adenosylmethionine (SAM-e), kunye ne- 5-Hydroxytryptophan (5-HTP) unokufaneleka. Nceda uqaphele ezi zinto nakuba: Musa ukuthatha nayiphi na ngaphandle kokujonga ngogqirha wakho kuqala. Kungenxa yokuba bathengiswa ngaphandle kwemithi kwaye bayagqithwa njengento yemvelo ayithethi ukuba bahlale bekhuselekile. Umzekelo, ukudibanisa i-wort St. John kunye ne-SSRI njengeprozac inokukhokelela kwingxaki ebizwa ngokuba yi- serotonin syndrome .
5. Thepha Ukomoya Wakho
Asikho isidingo sokujoyina icawa okanye isinagoge okanye i-mosque (nangona ngokuqinisekileyo abantu abaninzi abanxulumene nenkolo yokudandatheka kungaba ngumthombo wokuxhasa). Kodwa imihla ngemihla elula njengokucamngca okanye ukongeza uluhlu lwezinto onokuyibonga kunokunceda ukukhuthaza isimo sengqondo kunye nentlalo jikelele.
6. Fumana i-Exercise engakumbi
Oku akuthethi ukuqeqesha umqhudelwano. Kuthetha ukuthatha i-iriyure-yeyure okanye ukwenjenjalo kwintsebenzo emininzi imihla ngemihla, efunyenwe ukuba iphumelele ekunyuseni amanqanaba emandla kunomsebenzi onzima. Kungcono, yithathe ngaphandle: Umoya omtsha kunye nokukhanya kwelanga kubaluleke kakhulu ukuphilisa abantu abasebenzisa uhlobo olukhethekileyo lokudakumba olubizwa ngokuba yi- disorder disorder (SAD).
7. I-Hop kwi-Wagon
Okanye uthabathe uhambo ngokukhawuleza. Utywala ngaphakathi kwaye uqobo luyixinzelelo. Ngokugqithisileyo, ukusela kunokuphazamisa ubuthongo, kwaye ubuthongo obuncinci bubaluleke kakhulu ukulwa ne-blues. Kwaye ukuba uthatha naluphi na uhlobo lokuxhatshazwa koluhlungu, akufanele ufanele uphuze: Utywala aluhambisani kakuhle kunye namayeza .
8. Yidla ukutya okulungileyo
Into oyifakayo emlonyeni wakho ingaba nempembelelo ngqo kwiindlela ozicingayo kwaye uzive ngayo . Qinisekisa ukuba udle ukutya okunokulinganisela, umntu ocebileyo kwizondlo kwaye ephantsi kwamafutha kunye neekhalori ezizalisiweyo. Isondlo sokutya okanye isondlo sinokukunceda ukuba uhlalutye indlela odla ngayo kwaye uphawule ukusilela okungabangela ukuba uxinzelelo.
9. Cinga ngokufanelekileyo
I-Pollyanna-ish njengoko ithetha, ukucinga izinto ezintle kunokukunceda uzive ulungile. Iingcamango zakho ziba nefuthe ngqo kwiimvakalelo zakho. Ukuba unengxaki yokungahambi kakuhle , cinga ukubona umgqirha ukukunceda ufunde iindlela zokulwa nayo.
10. Fumana i-Handle kwi-Stress
Ingcinezelo inokuqhubekisa amazinga obuchophozi obubizwa ngokuthi i-cortisol, efunyenwe ibe phezulu kubantu abanexinzelelo. Kukho izicwangciso ezininzi zokujongana noxinzelelo , ezifana nokulawula ixesha, ukucamngca kunye nokuqeqeshwa kwe-biofeedback .
11. Tendela Ubomi Bentlalo
Xa uxinezelekile, akukho sizathu sokuhamba sisodwa-kwaye zonke izizathu zokufikelela kubahlobo kunye nosapho. Yenza izicwangciso kunye nabathandekayo kwaye ugcine loo mihla. Joyina iqela okanye ubhalisele umsebenzi weqela-iqela le-dodgeball lendawo, umzekelo, okanye iklasi yaseFransi.