Izindlela Ezilula Ezi-15 Zokushaya Ukukhathazeka Kwansuku Zonke

-Delile

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Ngokobuchwepheshe, ukukhathazeka kuwukwesaba isenzakalo esizayo. Silindele ikusasa ngezibikezelo ngezinye izikhathi ezithusayo ezingenaso isisekelo seqiniso. Empilweni yansuku zonke, izimpawu zokukhathazeka ezingokomzimba nezingokomzwelo zingasho ukwanda kwenhliziyo (ngisho nokuhlaselwa yinhliziyo), ukugxila kokubi emsebenzini nasesikoleni, izinkinga zokulala, nokuba yiCrankasaurus Rex ephelele emndenini, kubangani, nakubasebenza nabo.

Ukukhathazeka nokucindezeleka kuyizimpendulo zomzimba nezingokomzwelo ezingcupheni ezibonakalayo (ezingezona ezangempela njalo). Futhi njengoba iningi lethu lingagijimeli izingwe noma ukuzingela nokuqoqa ehlathini, imvamisa izinto ezincane ezisibeka emaphethelweni: ibhokisi lokungenayo eligcwele ngokweqile, ihora lokujahsa ekuseni, noma ukulahlekelwa yilezo zinkinobho ngaphambi kokuphela umnyango. Ngenhlanhla, kulula ukunqoba lolu hlobo lwengcindezi ngezinguquko ezimbalwa ezilula ezingezwe usuku lonke.

Qaphela: Uma uzizwa sengathi kungenzeka ubhekene nenkinga enkulu yokukhathazeka, sicela ukhulume nodokotela mayelana nokwelashwa. Kunezinketho eziningi ezitholakalayo zokuphatha izimpawu zakho. Kepha uma ubheka ukunciphisa ukukhathazeka kwansuku zonke, lezi zeluleko eziyi-15 zizokuyisa endleleni eya ekuthuleni futhi uqoqwe ngokushesha.

Ipholile njengohlelo lwekhukhamba-isenzo sakho

1. Lala ngokwanele. Ukulala ngokungaguquguquki kungaba nemiphumela emibi kakhulu. Akugcini nje ngokuthinta impilo yethu engokomzimba, kodwa ukuntuleka kokulala nakho kungabangela ukukhathazeka nokucindezeleka okuphelele. Futhi kwesinye isikhathi kuphenduka umjikelezo ononya, ngoba ukukhathazeka kuvame ukuholela ekuphazamisekeni ebuthongweni.Ikakhulukazi uma uzizwa ukhathazekile, zama ukuhlela amahora ayisikhombisa kuya kwayisishiyagalolunye esikhathi sokusnuza futhi ubone ukuthi ubusuku obumbalwa bokulala okumnandi benzani kulawo mazinga okukhathazeka usuku lonke.

2. Smile. Uma umsebenzi usehlise, kuwumqondo omuhle ukuthi sithathe ikhefu ngokushesha ukuze sigigitheke. Ucwaningo luphakamisa ukuthi ukuhleka kunganciphisa izimpawu zokudangala nokukhathazeka, ngakho-ke cabanga ukuhlola isiqeshana se-YouTube esihlekisayo ukuze uthulise lezo zinzwa zama-jittery.

3. Khipha ubuchopho. Imfuhlumfuhlu yomzimba = imfuhlumfuhlu yengqondo. Indawo yokusebenzela engcolile ingenza kube nzima kakhulu ukuphumula futhi kwenze kubonakale sengathi umsebenzi wethu awupheli. Ngakho-ke thatha imizuzu eyi-15 noma ngaphezulu ukulungisa indawo yokuhlala noma indawo yokusebenza, bese wenza umkhuba wokugcina izinto zihlanzekile futhi zingenaxhala. Kuzosisiza ukuthi sicabange ngendlela ephusile, futhi ngeke sibe khona isikhala esiningi sokukhathazeka.

4. Bonisa ukubonga. Ucwaningo luthole ukuthi ukubonisa ukubonga kusiza ukunciphisa ukukhathazeka, ikakhulukazi uma siphumule kahle. Qala ijenali yokubonga ukuze ungene emqondweni wokubonga, futhi uphume emqondweni wokukhungatheka.

5. Yidla kahle. Ukukhathazeka kungaphonsa imizimba yethu ngokuphelele: Isifiso sethu singashintsha, noma singafisa ukudla okuthile. Kodwa ukuze unikeze umzimba ukwesekwa okudingayo, zama ukudla ukudla okwengeziwe okuqukethe izakhamzimba ezinjengovithamini B nama-omega-3s, kanye nama-carbohydrate anempilo okusanhlamvu. Ucwaningo luye lwahlobanisa uvithamini B nempilo enhle yengqondo, futhi ama-omega-3 angasiza ekwehliseni izimpawu zokucindezeleka nokukhathazeka. Ama-carbs okusanhlamvu asiza ukulawula amazinga e-serotonin, i-neurotransmitter "ezizwa kahle" esisiza ukuthi sihlale sizolile. Futhi noma ngabe izifiso zethu zingasitshela ngenye indlela, ucwaningo luphakamisa ukuthi ukudla ukudla okunoshukela nokwenziwe kungakhuphula izimpawu zokukhathazeka.

6. Funda ukuphefumula. Ithuluzi eliwusizo lokuvimbela ukwethuka, ukuphefumula nakho kuyimpawu enkulu yokuthi izinga lakho lokukhathazeka likuphi usuku lonke. Ukuphefumula okufushane, okungajulile kubonisa ukucindezeleka nokukhathazeka ebuchosheni nasemzimbeni. Ehlangothini le-flip, ukuphefumula ngokucophelela, kanye nokwandisa nokuqinisa umoya kusiza ukuthumela amasiginali ebuchosheni ukuthi kulungile ukuphumula.

7. Zindla. Njengamanje iningi lethu selizwile ukuthi ukuzindla kuyaphumuza, kodwa lokho ososayensi abakutholayo ukuthi ukuzindla empeleni kwandisa inani le-grey ebuchosheni, empeleni kuhlanganisa umzimba kabusha ukuze ucindezele kancane. Izifundo eziningi zakamuva ziqokomisa imiphumela emihle yokuzindla ngezimpawu zokukhathazeka, zemizwelo nezokucindezeleka. Ukuzindla futhi kuyindlela yokubuka ubuchopho, kusivumele ukuthi sithole ukuthi ingqondo yethu iyenza kanjani imicabango evusa ukukhathazeka. Futhi ukuqonda izindlela zokucabanga zobuchopho kungasiza ekudaleni ibanga ukusuka kuleyo micabango.

8. Dala ibhodi lemibono. Uma ikusasa libonakala likhulu futhi lisabisa, zama ukushintsha imicabango ngalokho okuzayo. Kwesinye isikhathi isenzo sokuzibekela imigomo ekhonjiwe kungasusa ukukhathazeka ngezinto ezingaziwa ngokuzayo. Thatha ihora ukukhiqiza ibhodi lombono elidala isasasa ngamaphrojekthi namathuba okuza. Futhi kulabo okungelona uhlobo lobuqili, zama ukwenza ibhodi yokubuka nge-e usebenzisa iPinterest ye-Pinspiration ethile. Ngenkathi wenza ibhodi, zama ukusebenzisa i-T.H.I.N.K. ithuluzi: Ingabe umcabango wami uliqiniso, uyasiza, uyakhuthaza, uyadingeka futhi unomusa? Uma kungenjalo, lahla umcabango.

9. Dlala uzungeze. Izingane nezilwane zibonakala zinekhono lokudlala, ngaphandle kokugcizelela mayelana namabhokisi azo okungenayo aphuphumayo. Kuze kube yilapho amahhovisi ebhizinisi esinika ikhefu, kuzodingeka sizibophezele ngesikhathi sethu sokudlala. Nikela ngokukhipha inja yomngane wakho, noma ukubelethisa izingane ntambama ukuze uphume ekhanda lakho bese uvumela izidalwa ezinganaki zihole ngesibonelo.

10. Thula. Hlela isikhathi lapho unganqamula khona ngokuphelele. Qala ngokunyuka kwesikhathi okubonakala kuzinzile futhi kuyenzeka kuwe, noma ngabe kuyimizuzu emihlanu nje. Lokho kusho ukuthi ucingo luvaliwe, akukho ma-imeyili, akukho TV, akukho zindaba, akukho lutho. Yazisa abanye abantu ukuthi ngeke bakwazi ukukufinyelela ukuze ungakhathazeki mahhala. Kunobunye ubufakazi bokuthi umsindo omningi ungakhuphula amazinga ethu okuxineka, ngakho-ke hlela isikhathi esithile sokuthula esingcwele phakathi kwazo zonke izinhlaka zokuphila kwansuku zonke.

11. Ukukhathazeka. Yebo, singazibangela ukuthi sidangele, kepha kube yisikhathi esithile. Lapho okuthile kusinda kakhulu emqondweni wakho, noma ukholelwa ukuthi kukhona okubi kakhulu okuzokwenzeka, zibophezele ekudaleni kuphela lokho kukhathazeka imizuzu engama-20. Cabanga ngayo yonke imiphumela engenzeka yalesi simo, thola izinhlelo ezithile zomdlalo, bese uyeka ukucabanga ngakho ngemuva kwemizuzu engu-20 kudlulile. Shayela ucingo ngomngani ngemuva kwesikhathi esidlulile ukugwema isilingo sokudlula umkhawulo wesikhathi. Noma hlela esinye saleso sikhathi sokudlala khona lapho.

12. Hlela kusengaphambili. Yilwa nemicabango yokukhathazeka kusengaphambili ngokulungiselela usuku oluzayo. Zama ukwenza isheduli noma uhlu lwezinto okufanele zenziwe futhi wakhe imikhuba ekhulisa umkhiqizo. Ngakho-ke esikhundleni sokuchitha imizuzu eyishumi eyengeziwe njalo ekuseni ubhuduzela ubheka lezo zikhiye, zijwayeze ukuzibeka njalo endaweni efanayo lapho ufika ekhaya. Beka izingubo ebusuku obandulelayo, upake isikhwama sokuzivocavoca bese usishiya ngasemnyango, noma wenze isidlo sasemini ngaphambi kwesikhathi. Gxila endleleni "ungacabangi" ngayo izinkolelo ezikhiqiza ukukhathazeka ngokulungiselela ngaphambi kokuthi zivele.

13. Bona ngeso lengqondo noma yini enhle. Lapho ubhekene nemicabango ekhathazayo, zinike isikhathi sokuzibona ulawula lesi simo ngokuzola, ngokukhululeka nangokucacile. Zama ukungasinaki isimo samanje sengqondo; vele ugxile kumuzwa wokuhamba ngokushelela phakathi kwesiphepho. Le ndlela ibizwa ngokuthi "isithombe esiqondisiwe" noma "ukubona ngeso okuqondisiwe" futhi ingasiza ekunciphiseni imizwa yokucindezeleka.

14. Kunuke okuthile okuphumuzayo. Zama ukuhogela uwoyela opholisayo. I-basil, i-anise, ne-chamomile yizinqumo ezinhle; banciphisa ukungezwani emzimbeni futhi basize ukwandisa ukucaca kwengqondo.

15. Hlanganyela. Abantu abanokusekelwa okuningi kwezenhlalo bavame ukusabela kabi ekucindezelekeni kunalabo abahamba bodwa. Lokho kungenxa yokuthi ukuzijabulisa kushukumisa ukukhiqizwa kwehomoni i-oxytocin, enomthelela wokunciphisa ukukhathazeka. Ngakho-ke ngokuzayo lapho kuvela ukuphuma phezulu, thatha abanye abangane bese uhambahamba noma nje uxoxe ngokushesha.

Ukuthatha

Ezweni elikahle, besingeke size nemicabango edala ukucindezeleka noma ukukhathazeka. Kodwa singabantu futhi nakanjani sikhathazeka ngezinto. Ngakho-ke lapho siqala ukuthuka, kunezinyathelo eziningi ezincane esingazithatha ukuze siguqule imicabango yethu, sizolise ubuchopho, siphumuze umzimba, futhi sibuyele emdlalweni.

Futhi, njengenjwayelo, qiniseka ukuthi ubuza nge-psychotherapist uma lawa mathiphu engawunqumi futhi udinga usizo olwengeziwe olungeziwe ukubhekana nenkinga ebaluleke kakhulu yokukhathazeka!

Ingabe uzizwa ucindezelekile nsuku zonke? Wenzani ukuze ubhekane nokukhathazeka? Phawula ngezansi noma uthumele umbhali ku- @giuliana_h.

Le ndatshana yafundwa futhi yamukelwa ngochwepheshe abangamaGreatist uDkt Michael Mantell noDkt Jeffrey Rubin.

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