Iingcebiso zokuxinwa kweengcinezelo
Phakathi komsebenzi, intsapho, iimali kunye nayo yonke into ephakathi, kulula ukuziva ukhululekile. Kodwa yonke ingcinezelo ingathatha inzuzo. Nantsi indlela uxinzelelo olwenzakalisa ngayo impilo yakho kunye noko ungakwenza ngako.
Ngaba uxinezelekile?
Ukugxininiswa yindlela imizimba yethu nengqondo esabela ngayo kwizinto ezinokubangela ukulinganisela okusemgangathweni ebomini, njengokuba usukile okanye usongelwa.
Ingxaki kukuba, umzimba wakho awukwazi ukuchazela umahluko phakathi kwengozi yangempela kunye nosuku olunzima emsebenzini. Xa ugxininisekile, izilonda zakho ze- adrenal zikhulula i-adrenaline, i-hormone evuselela iindlela zokuzivikela zomzimba. Intliziyo yakho iqalisa ukukhawula, ukunyuka kwengcinezelo yegazi, imisipha yakho iqala ukuqhubeka kwaye abafundi bakho baqala ukuhlaziya.
Ngokuqhelekileyo, xa ugxininisekile, intliziyo yakho iyanda, kodwa i-pulse evamile ayithethi ukuba awunxinzelelo. Iintlungu kunye neentlungu ezihlala zihlala zihlala, ukuxhalaba, ukuxhalaba, ukukhathala okungapheliyo, ukukhala, ukudlula okanye ukutya, ukusulelwa rhoqo kunye nokunciphisa isifiso sakho sesondo , zonke iimpawu zengcinezelo zonakalisa umonakalo emzimbeni wakho.
Ukunyamezela Kungakugula
Ukuxinezeleka kuye kwaxhunyaniswa nokubulawa kweemeko zempilo, kubandakanya isifo senhliziyo, umbulali omnye wabesifazane baseMerika, kunye neentlobo ezithile zomhlaza. Ukudala ezinye zeengeni ebomini bakho kunokukunceda ukunciphisa amathuba akho kwezi zifo.
Ukongezelela, abaninzi abafazi abafumana iimpawu ze-PMS kunye neempawu ze-menopausal baya kufumana ubunzima beempawu eziphuculweyo ngokukhawuleza, xa kuncinci ukunciphisa uxinzelelo. Ukuxinzezeleka kwengcinezelo kubangela ukuba abantu abaninzi baye bacindezeleke, bexhala, bavelele iintloko kunye nezinye izikhalazo, okwenza ukunciphisa uxinzelelo kubaluleke kakhulu ekuphuculeni impilo yakho yonke.
Uphando lubonisa ukuba abasetyhini nabantwana banamazinga aphezulu e-hormone ezixinzeleleke uxinzelelo kwigazi labo kunabesifazane abangenabantwana. Ngaba oku kuthetha ukuba abafazi abangenazo abantwana abanakufumana uxinzelelo? Akunjalo! Kuthetha ukuba abafazi abangenawo abantwana abanakufumana uxinzelelo ngokuphindaphindiweyo okanye kwizinga elifanayo abafazi nabantwana abazenzayo. Oku kuthetha kubasetyhini nabantwana, kubaluleke kakhulu ukulungisela ixesha lakho; uya kuba kwisimo esihle sengqondo ukunceda abantwana bakho kwaye uhlangabezane nomngeni wonk 'imihla wokuba ngumzali, xa ubuncipheko bakho buncitshiswa.
Kick Stress kwi Curb
Unokufumana iindlela ezininzi ezilula kwaye ezingabizi kakhulu ukunciphisa izinga lakho loxinzelelo. Indawo enokuqala ukuqala kukuphelisa ukunciphisa uxinzelelo olunjengobunxilisayo, obunokubamba iimpawu kunye nokwenza iimpawu zibe zibi nakakhulu. Yidla ukutya okunokulinganisela okubandakanya ezininzi iziqhamo kunye nemifuno, kunye nokutya okuphakamileyo kwi-carbohydrate enzima, ixabiso elincinci leprotein kunye namafutha athile. Gwema inani elininzi lwe-caffeine eboniswe ukwandisa uxhalabo.
- Umsebenzi we-Aerobic njengokuhamba ngamandla, ngombono wam, indlela efanelekileyo yokunciphisa uxinzelelo kunye nokuphucula umgangatho wobomi bonke; uhambe okanye wenze nayiphi na indlela yokuzivocavoca oziva ukhululekile ngayo. Unokukhetha ukujoyina iqela lezempilo; ukuba ujoyina iqela lempilo, hamba rhoqo kwaye ube yithuba lakho elikhethekileyo. Musa ukukhathalela lwakho nosapho xa usebenza; Leli lixesha lakho kwaye ungavumeli mntu ukuba aphazamise.
- Phuma ngaphandle xa kunokwenzeka: Ukukhanya kwelanga kunye nomsebenzi kunokuba nemilinganiselo emangalisayo kwinqanaba lakho lokuxininisa kwaye liza kuphucula umbono wakho wobomi. Isimo sakho sokuphucula siya kuba nempembelelo enhle kuwo wonke umntu osapho lwakho kunye / okanye isangqa sabahlobo: Izinto ezibonakala ziphazamisayo ziza kuba zizinto ezincinci, kukubangela ukuba uzibuze ukuba yiyiphi ingxaki. Akunakuphela nje ukunyanzeliswa, uya kuba nempilo, uvuyo, kwaye unamandla - ukulungele ukujamelana naziphi na izithintelo eziza kuwe.
- I-Aromatherapy ingaba luncedo olukhulu lokunciphisa uxinzelelo. Zama ukusebenzisa amanqatha amahlanu okanye amathandathu weoli ye-lavender kwindawo yokuhlambela ngokufudumele okanye ubeke amaconsi amabini okanye mathathu kwiphantshi uze uphuphe ixesha elide emini. Ngokuqhelekileyo sifinyelela indebe yetiyi ukubeka i-aplomb yethu. Ngexesha elizayo, zama itiye eyenziwe nge-chamomile, i-passionflower, i-valerian, okanye i-ginseng njengabanye abancinci abacebisa.
- Zinike imvume yokuba 'yintsana' kwakhona . Yintoni oyithandayo xa usengumntwana? Dweba; upende; kudala. Dlala ngeDlalo-Doh, ukudanisa, okanye ukufunda. Dlala umculo, vumela inkululeko yokuziveza ngaphandle kokukhathazeka ukuba awuhambisani nomfanekiso wolu hlobo 'omele'. Vulela kwaye ujabulele. Sonke sinomntwana omncinci kuthi kwaye yinto efanelekileyo yokuvumela ukubonakalisa umntwana ngaphakathi ngexesha elide.
- Musa ukumisela izinto ezingenangqiqo ngeenjongo zakho. Abaninzi bethu bazinyamekela ukutshatyalaliswa nje ngokuzibekela iinjongo ezingenakwenzeka. Umzekelo, ukuba uyidla, qaphela ukuba awukwazi ukulahlekelwa iipounds ezingama-40 kwiinyanga okanye ezimbini. Okanye mhlawumbi uzama ukufikela injongo yokufumana indawo ethile yomsebenzi. Naluphi na umgomo wakho, vumela ixesha elaneleyo lokuba ufikelele kwiinjongo zakho kwaye ufumane izibambiso ezithile. Ukuba ufikelela kwiinjongo zakho ngaphandle kokulibaziseka, uya kuba nolonwabo ngakumbi kunye nawe ngokufika ngokukhawuleza kunokuba uzicwangcise, kodwa ungalindelanga. Enyanisweni, ungalindeli nto,. Ukulindela kunye nenyaniso zihlala zizinto ezimbini ezahlukileyo.
- Funda ukuba kulungile ukuthi 'akukho' ngezihlandlo. Ngokuqhelekileyo, abaninzi bethu bacinga ukuba kufuneka sithi 'ewe' kuwo wonke umntu, rhoqo xa sicelwa uncedo kwaye sinomuvo wokuba simele siphendule ngendlela efanelekileyo. Kodwa, khumbula, awukwazi ukuba zonke izinto kubo bonke abantu. Kumele uqale udibana neemfuno zakho ngaphambi kokuba uncede ngokwenene abanye ngezinto abazidingayo ngelixa elifanayo uhlale uvuyayo. Awunakuyenza yonke into yakho intsapho, abahlobo kunye nabanye bacela; Ngokuqinisekileyo unako ukunceda abanye, kodwa qiniseka ukuba wenze into efunekayo ukuze uzikhathalele. Zenzele ixesha, inqaku lakho elilodwa phambili. Xa izidingo zakho zidibene, uya kufumana uninzi ixesha. Kwaye unokufumana uvuyo ngakumbi ekuncedeni abanye xa ungaziva ukuba kufuneka uhlale ubeka abanye iimfuno phambi kwakho.
Ezinye iindlela zokubetha uxinzelelo ziquka; ukunyusa ukuphefumula, ukusilalisa, ukubonisa imifanekiso kunye nobomi obusempilweni. Ubomi bobulili obusempilweni buya kwenza uncedo olukhulu lokunciphisa uxinzelelo ebomini bakho ukuba kunomntu okhululekile naye. Kodwa ukuba unenkxalabo yobudlelwane, ukuphoqeleka ukuba uthathe inxaxheba xa ungenwabile ngokwenene kulwalamano lwakho mhlawumbi uya kwenza okungakumbi ukwandisa izinga lokuxinezeleka kunokuba unciphise. Ngoko, okokuqala, kufuneka ulungise imiba ebangela ubunzima bakho.
Ukuba uxinzelelo lwakho lubangelwa sisiganeko esithile njengokufa kwintsapho, ugqirha wakho unokumisela imishanguzo enokuxhatshazwayo enokuthi isebenze ngokusisiphumo soxinzelelo lwexesha elifutshane, kodwa loo myeza ayifanele isetyenziswe ngokuqhubekayo okanye ixesha elide -migangatho.
Xa ubhekene neemeko ezingathandekiyo, khumbula oko umama wakho okanye ugogo wakho akuthethile. Thatha umoya okhulu kwaye ubalekele kwi-10 ngaphambi kokuba uthethe okanye wenze nantoni na. Ukuthatha ikhefu ngokuzikhethela kunokuba ngumxhasi wesikhashana, ukuvelisa umonakalo, nokukuvumela ixesha elongezelelweyo ukuba uphinde uphinde uphendule imeko ngaphambi kokuba uthathe izenzo ezinokuzisola ngokucinga.
Ukuba usenokuba noxinzelelo, emva kokuzama ezinye zeziphakamiso, ugqirha wakho unokuncoma i-psychotherapy ukukunceda ukujongana nemiba ebangela uxinzelelo lwakho. Jonga ugqirha wakho nayiphi na ixesha xa uxinzelelo luphazamisa ubomi bakho ukuya kwinqanaba awukwazi ukusebenza okanye ukuhlangabezana neemfuno zakho zemisebenzi yemihla ngemihla.
Khangela la manqaku ngamasu amaninzi okuxinzezela uxinzelelo:
- Izinzuzo ze-Yoga zokuLawula uxinzelelo
- Ukuxinwa kweengcinezelo eziphezulu: Iindlela ezilungileyo zokuziva uzilungele
- Setha I-Experience Spa ye-Spa esebenzayo
- Izixhumanisi ezininzi phakathi kwezesondo kunye noxinzelelo
- Ukunciphisa uxinzelelo kunye Nokuphucula Ubomi Bakho ngeNtetho YokuziThetha
> Umthombo:
> Inkxalabo kunye neMpilo Yakho. Womenshealth.gov. http://www.womenshealth.gov/faq/stress-your-health.cfm.