Izindlela Ezingu-11 Ongazinqoba I-Stress

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Kungaba kuhle yini ukukwazi ukwenza ikhala elilula, njengo-Samantha kokuthi "Uthakathiwe," kanye -- phoof! -- uqede ngomlingo izingcindezi zempilo njengoba zisendleleni yakho? Ukuzulazula okuncane kwe-proboscis futhi ngokungazelelwe umphathi wakho ugqoke i-halo, ideski lakho alinacala futhi yonke imigwaqo yokuma nokuhamba evimba indlela yakho imane inyamalale.

Njengoba ukuthakatha okunjalo kungeke kwenzeke ukuthi kube semandleni akho nganoma yisiphi isikhathi maduzane, okuwukuphela kwekhambi lasemhlabeni ukuzibamba futhi uzisindise. "Umzimba womuntu wawungahloselwe ukubhekana nokucindezeleka okungapheli," kusho uPamela Peeke, M.D., M.P.H., uprofesa osizayo wezokwelapha e-University of Maryland School of Medicine kanye nomlobi wezincwadi. Fight Amafutha Ngemuva 40 (Viking, 2000). Ukukhishwa kwehomoni yokucindezeleka i-cortisol kanye ne-neurotransmitter adrenalin kunempilo ngokuphelele ngaphansi kwengcindezi yesikhashana, njengalapho udinga ukubalekela inja ethukuthele futhi amahomoni anjalo akugcina uphapheme futhi ugxile. "Inkinga ukuthi uma siphila izimpilo ezisenza sizizwe sengathi sibalekela inja ethukuthele njalo," kusho uPeeke. "Amazinga akhuphukayo e-cortisol ne-adrenalin ngokungapheli ayaziwa ukuthi anobuthi cishe kuzo zonke izinhlelo zomzimba."

Ngaphambi kokuthi ingcindezi ithunaze ingqondo yakho, nempilo yakho, yamukela lezi zindlela ezilula eziyi-11 zokuzisiza.

Zisindise

1. Ukukhathazeka ngento eyodwa ngesikhathi. Abesifazane bakhathazeka kakhulu kunamadoda. Ocwaningweni lwemibhangqwana eshadile engu-166 ebigcina izincwajana zokucindezeleka amasonto ayisithupha, uRonald Kessler, Ph.D., isazi sokusebenza kwengqondo kanye noprofesa wenqubomgomo yokunakekelwa kwezempilo eHarvard University, uthole ukuthi abesifazane bazizwa becindezeleke kaningi kunabesilisa ngoba abesifazane bavame ukukhathazeka ngendlela yomhlaba wonke. Nakuba indoda ingase ikhathazeke ngokuthile okungokoqobo nokuqondile -- njengokuthi usanda kudluliswa esikhundleni ukuze akhushulwe esikhundleni -- owesifazane uzothambekela ekukhathazekeni ngokusobala ngomsebenzi wakhe, isisindo sakhe, kanye nenhlalakahle yawo wonke amalungu enhlangano. umndeni wakhe owandisiwe. Gcina ukukhathazeka kwakho kugxile ezindabeni zangempela, ezisheshayo, futhi ucishe okucatshangelwe noma lezo ongazilawuli kahle, futhi uzokwehlisa ngokuzenzakalela ukucindezelwa ngokweqile.

2. Gxila kuzinzwa zakho imizuzu embalwa ngosuku. Okwemizuzu embalwa ngosuku, zijwayeze ukukhumbula - ugxile kuphela kulokho okwenzekayo njengamanje - noma ngabe kwenzeka ngesikhathi sokuzivocavoca noma ukuthatha ikhefu emsebenzini wakho, kusho u-Alice Domar, Ph.D., umqondisi Wezengqondo / Isikhungo Somzimba Sezempilo Yabesifazane eBeth Israel Deaconess Medical Center eCambridge, Mass., Nombhali we Ukuzikhulisa (IViking, 2000). "Thatha uhambo lokuzilibazisa lwemizuzu engu-20 futhi ungacabangi ngezinkathazo zomsebenzi wakho noma yini enye," kuphakamisa uDomar. "Naka ​​izinzwa zakho kuphela - lokho okubonayo, okuzwayo, okuzwayo, nokuhogela. Uma ungakwenza lokho nsuku zonke, kwenza umehluko omkhulu enhlalakahleni yakho engokomzwelo nengokomzimba."

3. Khuluma mayelana -- noma ubhale -- ukuthi yini ekukhathazayo. Ukubhala noma ukukhuluma ngezinto ezikudlalayo - kudayari, nabangani, eqenjini lokusekelana noma kufayela lekhompyutha lasekhaya - kukusiza uzizwe ungasodwa futhi ungenalusizo. Ucwaningo olulodwa, olushicilelwe ku- Ijenali ye-American Medical Association, ubheke abantu abane-arthritis ye-rheumatoid noma i-asthma - izimo ezaziwa njengokuzwela kwengcindezi. Iqembu elithile lalibhala izinto elalizenza nsuku zonke ngendlela ewumcabango. Elinye iqembu licelwe ukuthi libhale nsuku zonke ukuthi kunjani, kufaka phakathi ukwesaba nobuhlungu bokuthola isifo. Okutholwe ngabaphenyi: Abantu ababhale isikhathi eside ngemizwa yabo babeneziqephu ezimbalwa kakhulu zokugula kwabo.

4. Noma ngabe ucindezeleke kangakanani noma umatasa kangakanani, zivocavoca. UDomar uthi: “Ukuvivinya umzimba mhlawumbe kuyisidambisi esisebenza ngempumelelo kunazo zonke,” kusho uDomar. Abaphenyi muva nje bathole ukuthi ngemuva kokuchitha imizuzu engama-30 besebenzisa umshini wokunyathela, izifundo zabo zithole amaphesenti angama-25 ephansi ezivivinyweni ezilinganisa ukukhathazeka futhi zikhombisa izinguquko ezinhle ekusebenzeni kobuchopho.

“Uma owesifazane enesikhathi sokuzenzela into eyodwa ngosuku, ngingathi azivocavoce,” kugomela uDomar. Uma ungakwazi ukushaya ijimu noma imizila, ngisho nokuhamba ngokushesha kwemizuzu engu-30 ngesikhathi sokudla kwasemini noma ukuvuka izikhathi eziningana ngosuku ukuze ulule futhi uhambehamba kuzosiza ekudambiseni ukucindezeleka.

5. Thatha isikhathi ukuthintwa. Ochwepheshe abakaze bathole ukuthi kungani umzimba wakho ucindezelwe futhi ugqugquzelwa usebenza izimangaliso, kepha bayazi ukuthi kuyenzeka. Ucwaningo luphakamisa ukuthi ukubhucungwa komzimba kungasheshisa ukuzuza kwesisindo ezinganeni ezizalwa ngaphambi kwesikhathi, kuthuthukise ukusebenza kwamaphaphu ku-asthmatics futhi kuqinise ukuzivikela emadodeni ane-HIV, kusho umcwaningi/isazi sokusebenza kwengqondo u-Tiffany Field, Ph.D., we-University of Miami's Touch Research Institute. Uma ungeke ukwazi ukuzihlanganisa nokugcotshwa komzimba okugcwele, ziphathe ngokuzilolonga ngezikhathi ezithile, umuthi noma ubuso - konke ukunakekelwa, ukuphatha ngezandla okunikeza ezinye zezinzuzo zokubhucungwa.

6. Khuluma ulimi olungakhathazeki. Abantu abasingatha kahle ukucindezeleka bavame ukusebenzisa lokho ochwepheshe bengcindezi abakubiza ngokuthi "isitayela sokuchaza esinethemba." Abazishayi bona uma izinto zingabahambeli kahle. Ngakho-ke esikhundleni sokusebenzisa izitatimende ezibeka engcupheni isehlakalo, njengokuthi "Ngiyisehluleki ngokuphelele," bangahle bazitshele, "Ngidinga ukusebenza nge-backhand yami." Noma bazodlulisela icala emthonjeni wangaphandle. Kunokuthi, "Ngisishayele ngempela leso sethulo," ukuthi, "Lelo bekuyiqembu elinzima ukuzibandakanya."

UPeeke unxusa abantu besifazane ukuthi esikhundleni segama "lindela" nge "themba." "Ngikholwa ukuthi inani elikhulu lokucindezeleka okunobuthi, okungamahlalakhona livela kulindelo olungafezeki," esho. Ukulindela kungasetshenziswa kuphela kulezo zinto onamandla okuzilawula kuzo.Ungalindela ukuqeda ukoma kwakho ngesiphuzo samanzi. Awukwazi ukulindela ukuthola umsebenzi osanda kuxoxisana nawo. Ungathemba ukuthi uzokuthola. Cabanga "ngethemba" esikhundleni sokuthi "lindela" futhi uzonciphisa kakhulu ukucindezeleka.

7. Ungabi serious. Akukho okufana nokukhathazeka ukuqeda umuzwa wakho wamahlaya. Kuzolandela-ke ukuthi akwenzeki ukuthi uzizwe ucindezelekile uma ugobe ngokugigitheka. Ucwaningo lukhombisile, empeleni, ukuthi ukuhleka akugcini nje ngokuqeda ukungezwani, kepha empeleni kuthuthukisa ukusebenza komzimba. "Shintshanisa amahlaya nabangani bakho," kuphakamisa uDomar. "Thola isilinda-skrini esingasile. Qasha imovie ehlekisayo uma ufika ekhaya. Yeka ukuthatha izinto ngokungathi sína kangaka!"

8. "Fire" lawomazwi wokunganaki. Sonke sinalokho lokho uPeeke akubiza ngokuthi "uhulumeni wangaphakathi," owakhiwe ngamaphimbo ahlukahlukene asishonisa noma asithukuthelise. "Abanye balaba bantu - ababalulekile - bakhethwa kuleso sikhundla," kusho uPeeke, "kanti abanye abakwazanga kodwa ngandlela-thile bangena ebhodini noma kunjalo - njengabomakhelwane abangenangqondo, abaphathi abalawulayo." U-Peeke uphakamisa ukubuka ngeso lengqondo igumbi lokuhlala futhi empeleni abadubule labo bantu abangenzi lutho ngaphandle kokudala ingcindezi empilweni yakho. Ukukhetha ukungakunaki ukufaka kwabo kuhlanza kakhulu futhi kunika amandla, ngoba kusho ukuthi awusabavumeli labo bantu ukuthi bacindezele izinkinobho zakho.

9. Kanye ngosuku, hamba. Lapho uba nesihogo sosuku - esihle noma esibi - ukubheka imizuzu eyi-10-15 kuyavuselela. Thola indawo yedwa (futhi nakanjani umsele kamakhalekhukhwini) - uphahla lwendlu, indlu yokugezela, ikhefi elinokuthula, isihlahla esikhulu se-oki - bese usula isileyiti imizuzu embalwa. Yenza noma yini ekuyekelelayo: Zindla, funda inoveli, cula noma uphuze itiye. "Kubaluleke kakhulu ukuthatha isikhathi -- ngisho imizuzu embalwa --ukwakha umuzwa wangaphakathi wokuthula," kusho uDean Ornish, MD, umqondisi we-Preventive Medicine Research Institute eSausalito, Calif. "Okubalulekile akukhona ukuthi kungakanani isikhathi osabekayo, kodwa ukungaguquguquki nokwenza okuthile nsuku zonke. "

10. Yisho okungenani into eyodwa enhle eyenzekile namuhla. Isimo esidlalwa njalo kusihlwa kulo lonke izwe: Woza ekhaya uvela emsebenzini bese uqala ukukhombisa owakwakho noma ohlala naye mayelana nosuku lwakho. Esikhundleni sokudala isimo esingesihle ngomzuzu ongena emnyango, zama ukuqala kusihlwa nomndeni wakho noma abangani ngokushintshisana ngalokho u-Domar akubiza ngokuthi "izindaba nezimpahla." “Nsuku zonke kwenzeka into enhle, noma ngabe kuthiwa ubuvaleleke esiminyaminya bese kukhona okuvumela ukuthi udlule kuye,” usho kanje.

11. Njengokwesiko, thatha ingcindezi ungene, bese uyidedela. "Kungakhathaliseki ukuthi kuhle kangakanani, kubi, phezulu, phansi, kubi noma kubuhlungu kangakanani impilo ngezinye izikhathi, umqoka wukuthi kumele sikwamukele," kusho uPeeke. "Kubaluleke kakhulu ukucabanga mayelana nokuqina, ukunwebeka, ukukwazi ukubuyela emuva."

Ukuze ufeze le-POV enhle, u-Peeke uncoma ukwenza umsebenzi we-tai chi owaziwa ngokuthi "ugone ingwe," lapho uthatha izingalo zakho, uzivule kakhulu, uhlanganise izandla zakho bese uzidweba -- nakho konke okukuzungezile -- ngasenkabeni yakho. , maphakathi nobukhona bakho. "Ingwe imele konke lokho okuyimpilo," kuchaza uPeeke. "Lihle, lifudumele, linemibalabala, linamandla, liyingozi, linikeza ukuphila futhi lingabeka ukuphila engozini. Liyikho konke. Ukwenza lokhu kukuvumela ukuthi uthi 'Ngithatha konke, okubi ngokuhle.' “Khona-ke uhlehlisa izandla zakho uziphushele ngaphandle. "Ngokwenza lokhu usho ukuthi, 'Bheka, ngikwamukele futhi ngakuhlanganisa konke okwenzeke kimi futhi angisakuvumeli ukuthi kungidalele ingcindezi.' "Futhi lapho ukwazi ukulawula ukucindezeleka, akusakwazi ukukulawula.

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