Awukwazi ukulawula rhoqo iimeko apho ubomi buphonsa indlela yakho, kodwa unokulawula indlela ozinyamekelayo ngayo. Oku kubalulekile ekwakheni ukunyamezela kwabo baxinzelelekileyo ebomini ongenakukuphelisa ngenxa yezizathu ezininzi. Xa usuke ukhathele kakhulu, ukutya ukutya okunomsocoko, okanye ngokuqhelekileyo kuqhutywe, uya kuba usebenze ngakumbi kwixinzelelo ebomini bakho. Unokuba usenokuzibangela iingxaki ngokuziphendulela kakubi kunokuba uphendule kwindawo yokuzinza.
Ngakolunye uhlangothi, xa uzinyamekela umzimba wakho nangengqondo yakho, unokukwazi ukuphelela ngakumbi kunoma yiyiphi into ezayo, sebenzisa izixhobo onazo ebomini bakho ngokuzeleyo, kwaye ube ngumsebenzi ongaphantsi koxinzelelo olujongene nalo. Ukunyamekela umzimba wakho, umphefumlo kunye nengqondo kungakugcina ngendlela efanelekileyo yokusingatha uxinzelelo , okukunika ubunzima obukhulu kunokunceda ukulawula ezo zinto ezingalawulekiyo ebomini. Ezi zilandelayo zicwangciso ezibalulekileyo zokuzinakekela ezizinzileyo ezingakugcina usebenza kakuhle kwaye uzilungiselele imingeni yobomi.
1 - Fumana Ubuthongo obuhle
Ukulala kubaluleke kakhulu ukuba ube nomoya onobubele nangokwenyama. Ukungabikho kokulala kunokuchaphazela kakubi ukukwazi ukulawula uxinzelelo, ukuvelisa nokusebenza ngokufanelekileyo . Ngelishwa, iishedyuli ezixakekileyo kunye noxinzelelo zingenza ubuthongo bube nzima. Phakathi kokuba nexesha elincinci lokulala, kunzima ukulala, nokufumana ubuthongo obunobunzima obunzima, ukufumana iso elaneleyo lisoloko lulula, kodwa kubalulekile.
Ngethamsanqa, kukho ezininzi izinto onokuzenza ukuxhasa imilinganiselo yakho yokulala, ukususela ekusebenziseni izicwangciso zolawulo lwexesha ukucima ixesha elide, ukufumana iindlela zokuphumla ukukunceda ulale kwaye ufumane ubuthongo obuhle ubusuku bonke. Kwaye ukuba ungeke ukwazi ukulala ngokwaneleyo ebusuku, ungayithinteli inani le- nap !
2 - Gcina isondlo esifanelekileyo
Abantu abaninzi abaqapheli ubungakanani bokuba oku kuyinyani, kodwa ukutya okunokubakho okungenakudla okunokubangela ukuba ube sisengozini yokunyamezela . Okumangalisayo kukuba, ukuxinezeleka (kunye nezinto ebomini bakho obangela yona) kunokukwenza kube nzima kuwe ukugcina ukutya okunempilo, oku kunokubangela ukuba uxinzeleleke ngakumbi. Ukuba uxakeke kakhulu, unokufumanisa kunzima ukufumana ixesha lokupheka ukutya okunempilo, kwaye unokuzama ukutya ukutya okungenampilo, okungazinzakala kakhulu. Ukuxakeka kakhulu kunokukwenza uxinzelelo, kwaye ukuziva uxinezelekile kunokukwenza ube nesifiso sokutya okungenampilo kunye nokufaka umjikelezo onobungozi. Nangona iishedyuli ezinobungozi zingenza kube nzima ukufumana ukutya okunempilo , ukutya okungafanelekanga akunakwenzeka. Funda indlela yokugcina ukutya okunempilo xa uxinezelekile . Unokumangaliswa kukuba ungazixinzelela kangakanani xa umzimba wakho ukondliwe kakuhle.
3 - Ukuzivocavoca rhoqo
Ukuzivocavoca kunokuba kuhle kuwe ngokomzimba nangengqondo. Inikeza ukukhululwa kwengcinezelo kwaye igcina umzimba wakho uphilile. Kwakhona kunceda umzimba wakho ukukhulula i-endorphins, okwandisa iimvakalelo zakho zentlalo-ntle. Funda malunga nemiphumo emihle yokuzivocavoca ukuphelisa uxinzelelo , kwaye ufumene izixhobo zokuqalisa ngomsebenzi ofanelekileyo. (Iintlanzi: Izilwanyana zenza amaqabane asebenze kakuhle!)
4 - Gcina inkxaso yeNtlalo
Uncedo lwezenhlalakahle lunokukugcina unempilweni kwaye unonwabe ngakumbi, udala umxhasi wokuxinzezeleka. Abahlobo banokukunyusela xa uxhalabile, unika ulwazi xa udidekile, kwaye uncedise ukuzonwabisa xa ufuna ukuvuthela umphunga. Funda indlela yokuhlakulela ubuhlobo obuxhasayo kunye nokwandisa isangqa sakho sentlalo ukuze ube nomntu oncike kuyo xa uxinezelekile. Musa ukulibala, kubalulekile ukubonelela indlebe ngenkxaso xa abahlobo bakho beyidinga, nayo! Ukuphuhlisa izakhono zokuphulaphula ngokufanelekileyo ukuze ube yinkxaso engcono kubahlobo bakho nabathandekayo.
5 - Fumana izinto zokuzilibazisa
Ukuba nexesha "elisezantsi" kubalulekile, kwaye izinto zokuzilibazisa zinokubangela ukuphazamiseka okuhle ekuxininisekeni kwaye kukuncede uhlale 'ngexesha,' eyona ndlela yindlela enkulu yokunciphisa uxinzelelo. Ukudweba kunye nokudibanisa kukuxininisa kakhulu, kodwa malunga nayiphi na into oyithandayo unokusebenza. Kukho amaninzi amaninzi okuxininisa ukunyanzelisa uxhaphalo olunokubangela ukuzonwabisa kunye nokuphazamiseka kokuxinzelelo .
6 - Zizenzele
Ukunyamekela umzimba wakho ngaphandle-kunye neyeza zonyango, umzekelo, unokusebenzela izimangalo zakho zangaphakathi. Ungazibongi ukubaluleka kokuzibamba rhoqo. Unokukunceda uzive ukhulule ngawe kwaye uzive ulungele ukuthatha ihlabathi.
I-7 - Gcina Ingqondo Yakho Yakhawuleza
Ukuba ugcina isimo sengxaki kuba ngumngeni-kunokuba usongele, ulungele ukuwuphatha. Ngokugcina ingqondo yakho ibukhali, uxhotyiswe ngakumbi ukuxazulula iingxaki kwaye uthathe "imingeni" ebomi. Unokufuna ukungena kwiinkcukacha ezininzi malunga nesifundo esikukhathazayo. Isikolo sinokuba sesicinezelekile, xa ungenakukhathazeka ngamabanga, ukufunda kuya kuba yindlela yokugxila kunye nokuqinisa ingqondo yakho. Imidlalo efana ne-crossword puzzles, i-Sudoku, kunye nemingeni ye-trivia ingonwaba ukudlala kunye nendlela yokuphumla xa uxinezelekile.
8 - Yiba nesimo esifanelekileyo
Uninzi lwezinto ozifumanayo ebomini unokuziva unxinzelelo okanye ungaphantsi koko kuxhomekeke kwinqanaba lakho lokujonga. Ukujonga izinto kwi- frame frame engqondweni akukwazi nje ukunciphisa izinga lakho lokunyamezela kodwa kukulethela impumelelo enkulu ebomini nakwiminye. Unokwenza utshintshe iipatheni zokucinga ezingalunganga kwiindawo ezintle ngokusebenzisa iziqinisekiso ezintle . Ngaba unethemba? Ukuba awuqinisekanga, le mibuzo malunga nokwethemba nokunciphisa uxinzelelo kunokukuxelela.
9 - Yenza imizwa yakho
Ukugcina iimvakalelo zakho ezinokubhinqa kungakhokelela ekuqhubekeni komsindo kamva. Ngokuqhelekileyo impilo iphulaphule ukuphulaphula iimvakalelo zakho, uyenze, kwaye uzame ukuziqonda. Cinga ngabo 'bathunywa' abakuthethayo xa kukho into engalungile kwilizwe lakho. Indlela enhle yokuchukumisa iimvakalelo yinto yokuloba . Xa ubhala ngeemvakalelo zakho, kunye nezisombululo kwiingxaki zakho, unokunciphisa uxinzelelo ebomini bakho kwaye ubone ezinye izibonelelo zempilo.
10 - Gcina iZenzo zoMoya
Uphando lubonisa ukuba indlela yokuphila equka inkolo okanye ukomoya kunokuqhelekileyo impilo yokuphila. Abantu abaninzi, ngokukodwa abadala, basebenzisa umthandazo njengengxaki enkulu yokuxinwa kunye nesicwangciso sempilo yengqondo. Ungasebenzisa umthandazo ukuphucula uhlangothi lwakho lokomoya, okanye usebenzise ukucamngca kwakho awuve ukhululekile ngomthandazo. Ukusebenza ngokomoya kubaluleke kakhulu, kwaye nayiphi na indlela oyenzayo, kufuneka ukhulise umphefumlo wakho.
> Imithombo:
> Peres MFP, Kamei HH, Tobo PR, uLucchetti G. Iinkqubo ezikhokelela ekukholweni kunye nempembelelo yokomoya kwiMpilo yengqondo, ubuGcisa boBomi kunye nokuPhila. Journal of Religion and Health . 2017. Ithenda: 10.1007 / s10943-017-0400-6.
> Iingcebiso zokulawula ukuxhalabisa nokuxinezeleka. Ukuxhalabisa kunye Nokunyanzelwa kweMelika. https://www.adaa.org/tips-manage-anxiety-and-stress.