Imikhwa emibi yempilo inokunyusa ukhathazeka. Nje ngeengxaki zempilo yengqondo, imiba yempilo yengqondo inokugqithiswa yinto odlayo kunye nokusela, nendlela ophatha ngayo umzimba wakho. Ukuba unengxaki yokukhathazeka kwentlalo (SAD) , kukho imimiselo embi yempilo ofuna ukuyiphepha.
Ukusela kakhulu iCaffeine
I-caffeine ifumaneka kwikofi, itiye, ezinye iziphuzo ezithambileyo, i-tshokoleji kunye namanye amayeza.
Kuyinto ekhuthazayo eyenza ukuphaphazela kunye nentliziyo.
Kwabaninzi, i-caffeine ithuthukisa iimvakalelo zentlalo kwaye iphucula imvakalelo njengoko ikhulisa amanqanaba e- dopamine kwingqondo yakho; nangona kunjalo, oku kuyimpembelelo yesikhashana. Kwabanye abantu, i-caffeine inokunyusa ukhathazeka. Uphando luye lwabonisa ukuba abantu abaneengxaki zokuxhalabisa abanokunyusa ukwanda kwe-caffeine.
Ukuba awukwazi ukusika i-caffeine ngokupheleleyo kwimihla yakho, zama ubuncinci ukukhawuleza ukuba ubone ukuba uphawule ukuxhalabisa kwakho. Ukuba ngokuqhelekileyo udla ezimbini iikomityi zekhofi ngosuku, zama ukunciphisa kwelinye kwaye ubone ukuba uyayibona umahluko.
Ukungabi Nokwanele Ukulala
Uphando lubonisa ukuba abantu abanesifo sokungazinzi basengozini yokuphucula izixhala. Ukuba unokugula, udibana nodokotela wakho ukuba uxoxe ngamanyathelo enyango okanye uzame ukusebenzisa izicwangciso ngokwakho ukuphucula ukulala kwakho.
Ukunamathela kwishedyuli yokulala rhoqo kunokuba kunokwenzeka kunokunceda, njengokuba uza kulala nenani leeyure.
Ukuba ngokuqhelekileyo ulala embhedeni ngo-10 ntambama kodwa uhlale uphaphekile kude kube ngo-1 ekuseni, uze ungavuki kude kube ngu-8 ekuseni, zama kunokuya kulala emva kwe-11: 30 ntambama, kwaye ubeke i-alamu yakho ngo-6: 30. Ndikhoyo. Oku kukunika iiyure ezingama-7 zokulala, kwaye mhlawumbi uzakufumana lula ukulala ngexesha elizayo.
UkungaziFuthi rhoqo
Ukuzivocavoca ngokukhawuleza okunjengokusebenza kunokunceda ukunciphisa uxhalaba, ngelixa ukuhlala uhlala kunokuba nzima ukuxhalabisa.
Ngexesha lokuzivocavoca, ukhulula i-endorphins ekunika uncedo lwentlalo kwaye inokunciphisa uxhalaba. Hlanganisa ukuqeqeshwa rhoqo ebomini bakho ukuphucula uxhalaba lwakho loluntu.
Ezinye izibonelelo ezinokuzilolonga rhoqo zibandakanya utshintsho olulungileyo emzimbeni wakho kunye nethuba lokudibana kunye nokuchitha ixesha kunye nabanye, olunokunceda ngokuchanekileyo ukunciphisa uxhalaba lwakho lwentlalo.
Izingozi zokutya
Naluphi na ukutya okubangela iimvakalelo ezinjengeempawu zokuxhalaxwa kweentlalo (umz., I-jitters, i-sweating, okanye intliziyo ye-racing) inokubangela ukuba ukhathazeka kweentlalo zakho zibe nzima.
Nangona ukutya okuya kubangela ukuba le mvakalelo ihluke kumntu wonke, ukutya okuphezulu kwiswekile kunokuba necala. Ukongezelela, ukutya ngokutya, ukutya ngokukhawuleza okanye ukuvumela ukuba ulambile kakhulu kunokukwenza zonke iimpawu zoxinzelelo lwezenhlalakahle zibi nakakhulu.
Nangona kungenasiphelo, ukutya okuneziqholo ezininzi kunokuba nakho kukunyusa ukuxhalabisa, ngoko kukulungele ukulawula ukutya kwakho kokutya xa ukuxhalaba kwakho kweentlalo kungekho phantsi kolawulo.
Ukubhema ii cigarettes
Abanye abantu bashiya umsila ukuzama ukukhulula uxinzelelo kunye nokuxhalabisa . Uphando luye lwabonisa ukuba ukutshaya iigarethi kunokudibaniswa nobungozi obunzima bokukhathazeka. Impembelelo yokubhema ugwayi kwixhala lakho inxulumene nemiphumo engathanga ngqo yomkhwa wokuphefumla, kwakunye nemiphumo ngqo ye- nicotin emzimbeni wakho.
Akukuphela nje ukuyeka ukutshaya kuba ngcono kwixhala lakho lentlalo, kuya kuba ngcono kwimpilo yakho yonke. Ukuba ukhetha enye yale miba emi-5 embi yezempilo ukusebenzela ukuyeka namhlanje, nguyena.
ILizwi
Imikhwa yakho yempilo ifakeka njani? Thatha isikhashana ukuvavanya imeko yakho kwaye ubone ukuba yeyiphi imikhwa yakho inokuba negalelo ekukhathazeni kwakho kwentlalo.
Imithombo:
> Bandelow B, Reitt M, uRover C et al. Ukusebenza kwonyango lweengxaki zokuxhalabisa: uhlalutyo lweemeta. Int Clin Psychopharmacol. 2015; 30 (4): 183-192.
> Buckner JD, Langdon KJ, Jeffries ER et al. Abantu ababhekisayo abanobuhlanga banokuchaphazeleka kakhulu kunye nokuhoxiswa ngexesha lokuzama ukuzimela. Umlutha Behav. 2016; 55: 46-49.
Johnson JG, Cohen P, Pine DS, Klein DF, Kasen S, Brook JS. Umbutho phakathi kokutshaya ugwayi kunye nokukhathazeka okuxhalabisayo ngethuba lokukhula kwasekuqaleni. Umbhalo we-American Medical Association. 2000; 284: 2348-2351.
Nardi AE, Lopes FL, Freire RC et al. Ukuphazamiseka kwintlungu kunye neengxaki zengxakeko yoluntu kwi-test ye-cafeine. Psychiatry Res. 2009; 169 (2): 149-153.
UNeckelmann D, Mykletun A, Dahl AA. Ukulahla okungapheliyo njengengozi yokubandezeleka nokuxinezeleka. Ukulala . 2007; 30 (7): 873-880.