Izindlela Ezi-7 Zokuzivikela Ekucabangeni Ngokuzitika Ngokweqile

-Delile

• Vuselela isimiso sakho sokuzivocavoca umzimba
• Yidla ukudla okungenamsoco okuncane nokudla okuphelele
• Gcina incwadi yokubonga
• Prakthiza ukuzindla
• Phendukela emvelweni
• Lala ngokwanele
• Inselele imicabango emibi futhi uhlale ukhona
• Buyekeza kwe-

Ezimpilweni zethu ezisheshayo, akumangazi sihlangabezana nomphakathi ocindezeleke kakhulu futhi ophazamiseke ngokwengqondo kunangaphambili. Ubuchwepheshe kungenzeka benze izinto zaba lula ngezindlela ezithile, kodwa buphinde businike okuningi esingacabanga ngakho ngesikhathi esincane.

"Ngo-2016, sinolwazi olwengeziwe, imidiya, amabhodi, imilayezo, izingcingo, ama-imeyili, nomsindo esihlasela kakhulu kunangaphambili," kusho u-Kelsey Patel, umqeqeshi wezempilo ozinze e-Beverly Hills. "Uma ungahlala isikhashana uthathe ukuthi kungakanani okwenzeka engqondweni yakho ngasikhathi sinye, ungashaqeka ngemiphumela."

Sihlale sikhungathekiswa yizidingo kanye nezibopho esizithathayo, okufanele ngabe siyakwenza, kufanele sibe ngubani, lapho kufanele siphumule khona, kufanele sicabange kanjani, ukuthi ubani okufanele sithumele i-imeyili, okufanele sikudle, lapho kufanele ukuzivocavoca, njll. Kusibangela ukuba "sicabange," noma sikhethe ukukhathazeka okuqhubekayo futhi sikhanyise ngakho ngaphandle kokuxazulula inkinga. Lokhu kuholela ezimpawu ezingezinhle njengokukhathazeka, ukungagxili, ukuchitha isikhathi, ukunganaki, imizwa emibi nokuningi.

Uma kunezinto ezithile esingenaso isikhathi sazo ekuphileni kwethu okumatasa, kufanele kube yilezi zinto ezisenza siphansi. Ukutakula: lezi zeluleko ezivunyiwe ngochwepheshe zokuyeka le ndlela yokuziphatha kokuzitika ngokweqile futhi uphile impilo ekhululekile, engenazinkathazo.

Vuselela isimiso sakho sokuzivocavoca umzimba

Uma unamathele ekhanda lakho futhi awukwazi ukuphuma, ukuhambisa umzimba wakho kungenza iqhinga. Ucwaningo lubonise ukuxhumana okucishe kube okuthile phakathi kokuzivocavoca nempilo yengqondo ethuthukisiwe. “Ngaphandle kokunciphisa ukucasuka, ukuvivinya umzimba kungafundisa ubuchopho bakho ukuba bukwazi ukumelana nokukhathazeka ngoba ukuvivinya umzimba kwenza izimpendulo eziningi ezifanayo nokucindezeleka kwengqondo okwenziwayo,” kusho uPetalyn Halgreen, umqeqeshi wokuphila nokusebenza okuqinisekisiwe. "Ukukhuphula izinga lokushaya kwenhliziyo yakho ngokuzivocavoca umzimba kudala ukuthi umfutho wegazi lakho ukhuphuke futhi, ngokuhamba kwesikhathi, lo mkhuba ubonakala uqeqesha umzimba ukuthi ubhekane nalezo zinguquko."

Thatha ikilasi lakho lokufaneleka olithandayo, noma thola ikilasi lomfundisi wakho oyintandokazi elihlale lithuthukisa isimo sakho sengqondo. "Ngithole amanothi avela kumakhasimende ami amaningi asebenze ngemuva kosuku olubi kakhulu, bashiya ikilasi benamandla amakhulu futhi bezizwa bejabule," kusho uPatel.

Yidla ukudla okungenamsoco okuncane nokudla okuphelele

Amavithamini athile, amaminerali, nezinye izinhlanganisela zokudla zisebenza cishe njengemithi eya ebuchosheni. "Ukudla kokudla okuphelele njengezithelo, imifino, okusanhlamvu okuphelele, inyama epholile nenhlanzi kunganciphisa inani lokukhathazeka umuntu abhekana nakho, ngenkathi ukudla uhlobo olubi lokudla kuveza umphumela ohlukile," kusho uHalgreen. "Okunye ukudla, njengalokho okucebile ngamafutha e-omega-3, kungase kufane nemithi yemvelo yokulwa nokukhathazeka uma idliwa njalo." Abantu abanesifo sokukhathazeka baye bathi ukunciphisa ukudla okunesitashi nokudla okuningi okusanda kukhiqizwa kuye kwabenza bazizwa bedangele futhi bazizwe bedangele. Cabanga ukunciphisa inani lakho le-caffeine noma lokuphuza utshwala, futhi, njengoba baziwa ngokwandisa ukukhathazeka futhi baqale nokuhlaselwa ukwethuka.

Gcina incwadi yokubonga

Izazi zokusebenza kwengqondo zithi imicabango iholela emizweni, futhi leyo mizwa iholela ezenzweni. Lokho kusho ukuthi uma ucabanga ngemicabango eyakhayo futhi uzwa ukubonga, maningi amathuba okuthi uthathe isinyathelo esikhiqizayo-futhi ngeke uqale ukugxila ekukhathazekeni.

“Uma ugxila kokuhle futhi ubhala phansi noma uqopha ngokwengqondo lokho okukusebenzelayo empilweni, ushintsha iculo ekhanda lakho,” kusho uPaulette Kouffman Sherman, Psy.D, isazi sokusebenza kwengqondo nombhali wencwadi ethi. Incwadi Yamabhavu Angcwele: Imikhuba Yokugeza Engama-52 Ukuvuselela Umoya Wakho.

Ukuzivocavoca kwejenali kusiza ukuhambisa amandla nokukhathazeka kwengqondo kubheke ephepheni, ukuze ukwazi ukudedela imicabango ekubambeni kwengqondo yakho bese uxhuma kulokho okusenhliziyweni yakho. "Thatha ipeni nephepha ubhale phansi izinto eziyishumi ozizwa ukhathazekile ngazo," kusho uPatel. "Bese ubhala olunye uhlu eduze kwaso ozibuza ukuthi kungani uzizwa ukhathazekile noma ukhungathekile ngento ngayinye." Lokhu kuzokusiza ukuthi uqonde kangcono imizwa engaphansi kwakho konke ukucabanga ngokweqile futhi nakanjani kuzosiza ukukhipha eminye yayo.

Prakthiza ukuzindla

Noma uhlelo lwakho olumatasa luvumela kuphela imizuzu eyi-10 ngosuku, thatha lesi sikhathi esiningi ukuthola ukuzola nokuthula empilweni yakho. "Umqondo ukugxila ekuphefumuleni kwakho noma endaweni enokuthula, ngakho-ke awucabangi ngezinto ezidala ukukhathazeka," kusho uDkt Sherman. "Lokhu futhi kukufundisa ukuthi nguwe kuphela ophethe imicabango nezenzo zakho, okuzokusiza ukuthi unciphise ukugxila kwakho ezintweni ezikwenza uzizwe ucacile futhi uzolile usuku lonke."

Uma ungumuntu oqalayo ukuzindla, yazi ukuthi kungathatha isikhashana ukuthi ekugcineni uzwe ukuthi umqondo wakho uvaliwe. Futhi khumbula: ayikho indlela elungile noma engalungile yokuzindla. "Icebo lami lesikhathi sokuqala ukusetha isibali sikhathi sakho imizuzu eyi-10, uhlale endaweni ekhululekile noma ulale phansi uma unezinkinga zomqolo, phefumula kathathu kuya kwemine, futhi uzizwe uziphumulele kuma-exles futhi uyeke uhambe," Kusho uPatel.

Phendukela emvelweni

Uma uhlala edolobheni elinabantu abaningi, isiminyaminya nokuxakeka kwempilo yomsebenzi, kubaluleke kakhulu ukukhumbula umhlaba okhona ngaphandle kwezindonga zedolobha. Ukushintsha okulula endaweni yakho-kude nomsindo nezinxushunxushu-kuzosiza ukudambisa ingqondo yakho. "Thola ukuthi yiziphi izindawo zasemakhaya ongathatha kuzo isitimela sabagibeli sangakini noma ucwaninge izinketho zamabhasi ngezintaba noma ukuzidela kwangaphandle," kusho uPatel. "Lokhu kungakusiza ukuthi uvuselele, uvule futhi uthole isikhungo esicacile." Lapho usubuyile ekuphefumuleni kwakho umoya omusha, uzomangala ukuthi usukulungele kangakanani ukubuyela ogibeni lokuphila kwansuku zonke.

Lala ngokwanele

Lapho ingqondo yakho ibonakala ingavaliwe, kungacishe kube nzima ukudayela imicabango yakho ngokwanele ukuze ukwazi ukulala amahora ayisishiyagalombili ubusuku ngabunye. Kodwa ukwenza isiqiniseko sokuthi uphumula ngokwanele kuyisihluthulelo sokusebenza kahle emsebenzini wakho, empilweni yakho yomphakathi futhi ikakhulukazi emakilasini akho okuqina. "Ukuqwasha kuba ubhadane lukazwelonke, futhi ezinye izilinganiso ziphakamisa ukuthi abantu abadala abangafika kumaphesenti angama-40, ikakhulukazi abesifazane, bahlushwa ukulala," kusho uHalgreen. "Futhi kuyimbangela eyinhloko ekuwohlokeni nasekucindezelekeni." Ukusiza ingqondo yakho izinze futhi ilungiselele ukuphumula, setha inkambiso yokuphumula yasebusuku, njengokugeza noma ukufunda incwadi ukusiza umoya.

Inselele imicabango emibi futhi uhlale ukhona

Uma uzethusa ngokuba nombono ongemuhle ngekusasa noma ngokushaya inhlekelele, zama ukuzibamba, kusho uDkt Sherman. "Uma uzethusa ngokuba nethemba ngokweqile ngekusasa noma ngokushaya inhlekelele ungazibamba futhi ukhumbule ukuhlala ukhona hhayi ukudala izinhlekelele ezingakenzeki."

Ngakho-ke uma ucabanga ukukhathazeka ukuthi usuku lwakho ngoMgqibelo ngeke likuthande, ungakhetha ukugxila kuzo zonke izindlela ungumuntu omuhle esikhundleni salokho. "Ukukhathazeka okuningi kubangelwa ukuba kulezo zifundazwe zombili esikhundleni sokujwayela lokhu nalokhu manje," esho. "Chitha okwedlule njengokwedlulile kanye nekusasa njengendaba awunandlela yokwazi futhi uzikhumbuze ukuthi isikhathi samanje siyiphuzu lakho lamandla futhi yiqiniso lamanje kuphela."

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