Ukukwazi ukuhamba " nokuhamba " kwaye uguquke ekucingeni kwakho isakhono esibalulekileyo sokujongana neenguqu ezingenakukuphepha. Lo mqathango osinceda senze utshintsho ngakumbi kwiimeko ezintsha, imingeni kunye neemeko njengoko zivela. Ingaba iqalisa umsebenzi omtsha, ukuthatha iklasi elitsha okanye ukutshata, ukulungelelaniswa kwenkcazelo kusinceda sikhule kwaye sihambisane kakuhle nabanye.
Nangona kunjalo, kubantu abaninzi, oku kuthethwa lula kunokuba kwenziwe-ikakhulukazi kulabo abavame 'ukunamathela' kwiingcamango ezithile kunye neendlela zokuziphatha. Bangahlala banenkani, baxubusha okanye baxhatshazwa, banoxhalabise rhoqo, baxakeke xa izinto zingahambi, zingabambisani (okanye zithi "hayi" kwizinto), okanye unemiqathango efana nezilingo, ukunyamezela okunyanzelekileyo, ukutya okuphazamisayo kunye nobushushu beendlela. Into eqhelekileyo yazo zonke ezi zinto kunzima ukuvumela ukuhamba kweengcinga okanye ukuziphatha.
Kuyathakazelisa ukuba kukho i-biological basis to this. Ukusebenzisa ingcamango yeengqondo ze-SPECT siye saqaphela ukuba indawo yengqondo ebizwa ngokuba yi-cingulate gyrus yangaphambili (ACG) iyancipha ukuba ibenze ngokweqile kubantu abanobunzima bokuguquguquka kwengqondo.
Ekho kwicala langaphambili lobuchopho, i-ACG ibandakanyeka ngokutshintsha ingqalelo. Xa isebenza kakuhle, kusenza sikwazi ukugxila kwinto ethile, vumela uhambe, kwaye ushiye ukugxila kwenye into.
Nangona kunjalo, xa kuphelile, kukho ukuthambekela kwabantu ukuba banamathele. Esinye sezigulane sam sichaza amava akhe nale nto ngokuthi "kuba sevili lokusebenzisa i-rat, apho iingcinga zihamba ngokugqithiseleyo."
Iindaba ezilungileyo kukuba kukho ezinye iindlela ezilula onokuzibandakanya ebomini bakho ukukunceda ukuba uguquke ngakumbi kwaye utshintshe ngokulula ukutshintsha
Sebenzisa isondlo ukukhulisa uSerotonin
Kuye kwaphawulwa ukuba i-ACG inezinto ezininzi "ze-serotonergic" kunye nokuba abantu abahlala benzima ekucingeni okanye ekuziphatheni kwabo banokuba nephutha le-serotonin. Kwabaninzi, ukutya kunye nomlinganiselo ophezulu we-carbohydrates eziyinkquthela kwiiprotheni kunokunceda. Ndiyathanda kakhulu ukuba zonge ii-chickpeas kunye namazambane athile kwizidlo zabo, ngenxa yokuba oku kutya kukunceda ukwandisa i-serotonin, ziphezulu kwi-fiber kwaye ziphantsi kwi-index glycemic. Amazinga aseSerotonin anokukhutshwa ngokutya ukutya okunotyebi kwi-L-tryptophan, eyona bhokisi yesakhiwo se-serotonin. Ukutya okunjalo kubandakanya inkukhu, i-turkey, i-salmon, inyama yeenkomo, ibhotela, amaqanda kunye neepasta ezihlaza.
Ukuzivocavoca
Enye indlela yokwandisa i-L-tryptophan ngokusebenzisa. Ukuzivocavoca kwandisa amanqanaba akho omandla, kunciphise ukukhathazeka kwakho, kwaye kunokukuphazamisa kwiipatheni zokucinga eziphindaphindiweyo ezinamathele entloko yakho.
UkuCima ukucinga
Ingxenye ebalulekileyo yokufumana ulawulo kwiingcamango zakho eziphindaphindiweyo kukuba uzibone xa zivela-kwaye usebenzise indlela elula yokucinga. Ndiya kuxela izigulane zam ukuba zibonise uphawu olubomvu, kwaye zithi kubo, HLEKA! Xa beqhubeka bekwenza oku, banokulawula ngakumbi iingcinga zabo.
Ungasebenzisa kwakhona ibhande le-rubber kwisikrini sakho kwaye uyifake xa uziva wena kwindawo yokucinga engalunganga.
Bhala izinto kunye neZisombululo
Ukubhala phantsi iingcamango zakho kukunceda ukuba "uzikhuphe ekhanda lakho" kwaye kukuvumela ukuba uwajonge ngakumbi. Ndinezigulane zam zenza oku:
- Bhala phantsi ingcamango egcinwe entloko
- Bhala into enokuyenza ukuze bancede ukucima ingcamango
- Bhala phantsi izinto ezingenakho ukulawula malunga nombono
Cinga Ngaphambi kokuba Uthi "Hayi" ngokuzenzekelayo
Abanye abantu banomdla wokuthi "hayi" ngokuzenzekelayo-nangaphambi kokuba bacinge ngezinto eziceliwe kuzo.
Oku kunokuba yingxaki ngokukhethekileyo kubundlelwane. Kukhawuleza kwaye akudingekile ukuba uhlale uchitha imibono okanye uphike iqabane lakho izicelo zakhe. Ukunceda ngale nto, ndincoma ukuba ngaphambi kokuba uphendule, uthatha umoya ophefumlelweyo, ubambelele imizuzwana emithathu, uze uthathe imizuzwana emihlanu ukuba uphumelele, ngelixa ucinga ukuba yintoni enye indlela engcono yokuphendula ngayo.
Ukusebenzisa olu buchule kunokukunceda ukuphucula ukuguquguquka kwengqondo yakho ekunokukunceda ukunciphisa ukukhathazeka kwakho, ukuphucula ubudlelwane bakho nokunciphisa uxinzelelo olufumanayo xa unamathela kwiingcamango ezingekho emzimbeni okanye ezingalunganga kunye nokuziphatha.