Iingcebiso ezi-6 zokuhlamba iimfumba zakho zakuqala
Abantu abaninzi abanengxaki yokuxhalaba baqala ukuqala kosuku ngalunye banenkxalabo kwaye besaba njengokuba bafuna ukukhahlela ngaphantsi kweembobo kwaye bangaboni kusasa.
Zama ukungadikibala, nangona kunjalo, kukho ezinye izinto onokuyenza ngokukhawuleza ukunciphisa uxhalaba lwakho lwekusasa.
Cinga ngeendlela zakho zokulala
Ukufumana i-shuteye efanelekileyo kubaluleke kakhulu kwimpilo yakho yengqondo kunye nempilo.
Enyanisweni, iingxaki zokulala ezifana nobunzima bokulala kunye / okanye ukulala ziyaziwa ngokubangela iintlobo zezikhalazo ezingokwengqondo nezokwenyama. Ezi ziquka ukuphathwa kwentloko , ukuhla kwamandla, ukugxininiswa kakubi, iingxaki zeememori zesikhashana, ukukhathazeka kunye nokuxhalabisa.
Ngokusebenzisa imilinganiselo yokulala enempilo, unokunciphisa uxhalaba lwangoku kwaye uphucule ukukwazi ukwenza imisebenzi yakho yemihla ngemihla. Eminye imikhuba yokulala enempilo yokuqwalasela ibandakanya:
- Yiya kulala ngexesha elifanayo ubusuku bonke kwaye uvuke ngexesha elifanayo yonke imihla, kubandakanywa neeveki.
- Sebenzisa umbhede wakho kuphela ukulala kunye nesondo.
- Gcina igumbi lakho lokulala elibandayo (malunga no-65 degrees Fahrenheit) kunye nobumnyama (utyalole emanzini amnyama okanye amakhethini).
- Gwema imisebenzi yokuvuselela ezimbini ukuya kwiiyure ezintathu ngaphambi kokulala (umzekelo, iTV, ikhompyutha, ukuzivocavoca ngamandla, ukusela i-caffeine).
- Yenza umsebenzi ophumayo ngaphambi kokuba ulale, njengokungqongqoza ngefrikansi okanye inveli yamacwecwe okanye ukubuyisela umva kwiqabane lakho.
Ukuba ufumanisa ukuba awukwazi ukulala kakuhle nangona uqhuba ubuthongo obuhle, khuluma nodokotela wakho.
Hlola i-Morning Morning stress
Ku nokuba nobunzima bendlela yakho yokusa enokubangela uxhalabhaka, njenge-clock clock ephaphazelayo. Mhlawumbi, ukutshintsha iwashi yakho ye-alamu kumntu ovusa umculo ocolileyo kuya kuba ngcono.
Ukongezelela, ukuxhalabisa kwakho kusasa kungabi nzima ngakumbi yonke imisebenzi ofuna ukuyigcwalisa. Ngokuzinika ixesha elininzi ekuseni kwaye uzalise iminye imisebenzi yakho ngokuhlwa kwangaphambili, njengemigcobo yokupakisha okanye ukulungiselela iimpahla, unokunciphisa ukukhathazeka kwakho.
Qalisa Umhla Wakho Ngomnye Wokuziphucula Ukuzivocavoca
Ukwenza okunye ukuphucula umzimba kusasa kuthatha imizuzu engama-10 ukuya kwe-15. Ukuba uqala usuku lwakho lukhululekile kwaye lugxininisekile, unokuvakalelwa ngqiqweni yemoya ehamba nawe. Ezinye iindlela zokuzama ziquka:
- Ukuphefumla
- Ukuphumla kwemisipha yokuqhubekayo (PMR)
- Imifanekiso ekhokelwayo
- Ukucamngca ngengqiqo
- U kuhamba
Cinga ngokufanelekileyo
Ukuba ujongene nokuxhalaba kwantoni ixesha elide, kungenzeka ukuba wenze iipatheni ezingacwangcanga ngokuzenzekelayo, ezinokubangela ukuba uxhalabe. Oku kuthetha ukuba ingqondo yakho iyavusa, kwaye ingenayo nayiphi na umzamo okwenziwe kuyo, ingcinga exhalabileyo ithatha isigaba esinqanaba, ekhokelela ekubeni uxhalabise ngakumbi.
Kuthatha isenzo, kodwa unokutshintsha le ndlela yokucinga engalunganga kwaye uyayifaka neengcamango ezintle kunye nokuziphatha.
Okokuqala, qaphela iingcinga ezidinga utshintsho, uze uhlakulele zakho iingxelo eziphikisayo.
Ngokomzekelo, masithi uphakamise kwaye iingcinga zakho zokuqala zithi, "Ndiziva ndixakekile.
Ndiya kuqhuba njani ukuqhuba namhlanje? Andiyi kuphinda ndiphume ngosuku. Yintoni ephosakeleyo kum? "
Unokutshintsha le ngcamango engafanelekanga ngezitatimende ezintle, ezinjengokuthi: "Ewe, ndiziva ndixhalabile kule ntsasa, kodwa ndivakalelwa ngale ndlela ngaphambili kwaye ndakwazi ukuyisebenzisa. Ukuba ndinenkathazo ngokuxhalabisa emini, ndingayisebenzisa Iindlela zokuphucula eziza kundithulisa. Ndiya kulawula. Ukuxhalabisa ngumntu oqhelekileyo, kwaye ndiyamkela ukuphumla. "
Ukuba ufumana ukutshintsha iphethini yakho yokucinga kuyayiluncedo, qwa lasela umbonisi oqeqeshiwe ekuphatheni iziphazamiso zengxakini ngonyango ojongene nokuziphatha .
Ngaphandle koko, kukho iinkqubo ze-intanethi ongayisebenzisa apho umgqirha ekunxibelelana nawe nge-imeyile okanye kwifowuni, ngokuchasene ubuso nobuso.
Cinga ngesidlo sakho
Uphando lubonisa ukuba unxibelelwano, nokuba luyinkimbinkimbi, phakathi kokutya kunye nokuxhalabisa. Ngamanye amazwi, into oyidlayo inakho ukukhupha okanye ukunciphisa uxhalaba. Ukongeza, uphando luye lwabonisa ukuba abantu abaneengxaki zengqondo, njengengxaki yokukhathazeka jikelele, banesidlo esingasondleki, ezizityalo eziphantsi, imifuno kunye neprotheni, kunye neoli egcweleyo kunye ne-carbohydrates ecocekileyo.
Ngaloo ndlela, phantsi kolawulo lugqirha wakho kunye / okanye isondlo sokutya, ukutshintsha ukutya kwakho (okulinganiselayo kwiprotheni, amafutha om-omega-3, kunye neziqhamo kunye nemifuno ene-index ephantsi ye-glycemic) kunokuncedisa ukuxhalabisa kwakho. Nangona inzululwazi ingasenamandla kulo mbono, ngokuqinisekileyo unokufaneleka ukuzama.
Ekugqibeleni, xa kuziwa ekudleni, asikwazi ukulibala indima ye cafeine, into eyaziwayo kunye neyaziwayo ngokuxhalabisa. Ukuba ukukhathazeka kwakho kusasa kufike kuwe, cinga ukucima okanye ubuncinci ukukhawuleza kwikhobe yakho.
ILizwi
Ekugqibeleni, ukuba ukukhathazeka kwakho kwasekuseni kukuchaphazela ukusebenza kwakho kwansuku zonke okanye umgangatho wobomi, qiniseka ukuba ubona ugqirha wakho wokunakekela ugqirha okanye wengcali yengqondo yengqondo, njengengcali yeengqondo okanye umqondo wezifo zengqondo.
Kungcono ukuba ungathwali umthwalo weengxaki zakho kumahlombe akho. Makuvumele omnye umntu oqeqeshiwe ekuphatheni izifo ezixhalabileyo kukunceda uzive ungcono kwaye uphile kakuhle.
> Imithombo:
> Aucoin M, Bhardwaj S. Ingxaki yokukhathazeka ngokubanzi kunye neempawu ze-hypoglycemia ziphuculwe ngokuguqulwa kokutya. I-Rep Rep Psychiatry . 2016; 2016: 7165425.
> Davison KM, Kaplan BJ. Ukutya kokutya kunye negazi le-cholesterol amanqanaba abantu abadala abasemakhaya abanenkinga yokuphazamiseka kwemizwa. BMC Psychiatry. 2012: 12: 10.
> Olthuis JV, Watt MC, Bailey K, Hayden JA, Stewart SH. I-intanethi exhaswa nge-intanethi yonyango yokuziphatha yokukhathazeka kwezixhala kubantu abadala. Cochrane Database Syst Rev. 2016 Mar 12; 3: CD011565.
> Tartakovsky, M. (2017). Amanyathelo amancinci ongayenza namhlanje ukuphucula iziganeko ezixhalabileyo. Psych Central .
> Swarts, K. (2016). Kukho okungakumbi Ukulala Kulo xesha lokulala. Psych Central .