Amathiphu ama-5 Wokuphathwa Kokucindezeleka Alula Asebenza Ngempela

-Delile

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Njengoba sonke singathanda ukugwema ukucindezeleka ngazo zonke izindlela, lokho akwenzeki ngaso sonke isikhathi. Kodwa yini thina can Ukulawula indlela esisabela ngayo ezingxabanweni eziqubuka nakanjani emsebenzini nasezimpilweni zethu. Futhi yize lokho kungahle kungabonakali njengokuningi, kunamandla amakhulu kunalokho ongacabanga.

Ithi uziqeqeshela umjaho izinyanga eziningi, bese uphuthelwa isikhathi sakho somgomo ngemayela elilodwa. Zimbili izindlela zokuphendula: Ngokuzishaya, ungabaze amakhono akho, futhi ugxile kukho konke okwenze kabi; noma, ungazimisela ukufunda emaphutheni akho futhi wenze kangcono ngokuzayo. Uma uzenyeza kuwe, umjikelezo wakho olandelayo wokuqeqeshwa uzozizwa unzima kakhulu futhi ungenanjongo. Uma uzikhuthaza ngokwakho, ungasebenzisa ukubuyela emuva njengophethiloli ukukusiza uqeqeshe kanzima.

Sonke singathanda ukukholelwa ukuthi singena ekhempini yesibili, kepha iqiniso ukuthi kungaba nzima ukubuyela emuva ekuphoxekeni, njengokushodelwa yinjongo yokuzivocavoca umzimba, ukwehla ekudleni, ukungabi nesikhathi esinqunyiwe emsebenzini, noma ukuhlukana nomunye obalulekile. Kepha ungakwazi ukuqeqesha ubuchopho bakho ukuthi bukwazi ukubekezelela ukucindezeleka nezingqinamba. Ukuze uqale, zama lawa maqhinga amahlanu asekelwe ekufundeni. (Futhi gcina lawa maqhinga avunyelwe yi-Therapist we-Perpetual Postivity engqondweni.)

Buza "Ngingathini Ku-BFF Wami?"

"Ukuzihawukela kungenye yemithombo ebaluleke kakhulu yokuqina kwemizwelo esinayo," kusho uKristin Neff, Ph.D., umbhali wezincwadi. Ukuzizwela. Kusho ukuthi, kalula, uziphathe ngomusa ofanayo ongawuphatha umngane wakho owayebhekene nesikhathi esinzima. "Abantu abaningi bayazihlaziya futhi bazidilize uma becindezelekile. Baqonda ngqo ekulungiseni izinto futhi abaziniki nhlobo induduzo, ukunakekelwa, noma ukusekelwa," esho. Esikhundleni salokho, uncoma ukuthi ucabange umngani eza kuwe nenkinga obhekene nayo, bese uzitshela ukuthi uzothini kuye. "Uma uziphatha ngozwela, amazinga akho ama-hormone okuxineka afana ne-cortisol ayancipha futhi amazinga akho ama-hormone azizwa kahle njenge-oxytocin ayanda, okwenza uzizwe uzolile futhi ukwazi ukubhekana," kusho uNeff.

Shaya I-Hay Early.

Uma ubhekene nesikhathi esishubile ikakhulukazi, zama ukubeka phambili ukulala. Ngokuya ngocwaningo encwadini yakamuva Ukulala Nokuthinta, abantu abalahlekelwa yi-zzz yasebusuku baphendula kakhulu ngokomzwelo kubaxinzeleli. Ngemuva kwehora elengeziwe noma amabili, ungahle uzizwe ungcono ukubhekana nakho. (Awukwazi ukulala? Zama lawa Masu Asekelwe Isayensi Okuthi Ungalala Kangcono Kanjani.)

Cabanga ukuthi "Lokhu Kuzoba Kuhle Kimi"

Kuzwakala kushizi, mhlawumbe. Kodwa ucwaningo oluvela eNyuvesi yaseStanford lukhombisa ukuthi ukucabanga ngengcindezi njengento ezokuqhubela phambili kungasiza ekuguquleni indlela osabela ngayo kukho, kugcine kuthuthukise isimo sakho sengqondo kanye nokukhiqiza kwakho. Futhi lokho kunengqondo: Uma ungaziqinisekisa ukuthi ukuthatha isabelo esingalindelekile emsebenzini kuzoba yinto enhle ngokuhamba kwesikhathi, ngoba kuzokufundisa amakhono amasha futhi kukusize usebenze kahle kakhulu ngaphansi kwengcindezi, futhi uzokwazi mancane amathuba okuthi uhlanganyele ohlotsheni lwendlela yokuziphatha eyenza ingcindezi ibe yimbi kakhulu, njengokuzindela noma ukwenza inhlekelele.

Ajuluke Athule

Yebo, i-stress-buster-exercise-esiyithandayo-impela iyasisiza ukuthi sibuyele emuva ngokushesha ekucindezelekeni, ngokocwaningo lwakamuva kujenali. I-Neuropharmacology. Ukuzivocavoca kukhipha ikhemikhali yobuchopho ebizwa ngokuthi i-galanin, evikela ama-neurons akho emonakalweni ohlobene nokukhathazeka ukuze kukhuphule amandla akho kanye nokuqina kwakho ekucindezelekeni.

Sebenza "Ukuqaphela Kuphuka" Osukwini Lwakho

Ubuhlengikazi cishe ungomunye wemisebenzi ecindezela kakhulu laphaya. Kepha ukuchitha imizuzu embalwa ngehora ucabangisisa ngokulalela umculo opholile, ukuzijwayeza ukuphefumula okujulile, noma ukunwebeka-kwehlisa kakhulu amazinga abahlengikazi ama-hormone okuxineka, okwenza bangabi namandla okushisa, ngokusho kocwaningo lwakamuva ku Ijenali Yezokwelapha Nezemvelo. Futhi asikho isizathu sokuthi ingakusebenzela nawe. (Sinesivivinyo Sokuphefumula Esiyi-11 Sokwenza Isimo Esingcono Sokusiza uqalise.)

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