Amaphupho Okukhathazeka Ayinto - Nansi Indlela Yokubhekana Nesimo

-Delile

• Kungani kwenzeka
• Ngabe lawo maphupho asho okuthile?
• Ukubuyela ebuthongweni
• Zama okuthile okuphumuzayo
• Sukuma
• Noma yini oyenzayo, ungabheki isikhathi
• Ukuzivikela ngokuzayo
• Qala isimiso sokuthula sokulala
• Gwema imisebenzi ecindezelayo noma ecasulayo ngaphambi kokulala
• Yenza isikhathi sokuzivocavoca umzimba
• Khuluma ngakho
• Ungaluthola nini usizo
• Okubalulekile

Iningi labantu livumelana ngezinzuzo zokulala kahle ebusuku. Ngemuva kokusebenza kanzima, ukusnuza okuhle kukunikeza ithuba lokuvuselela umzimba wakho ukuze uvuke uvuselelwe futhi ulungele olunye usuku.

Uma ubhekene nokukhathazeka noma ezinye izinselelo zokuphila, ukulala kwekhwalithi kungakusiza uzizwe ukwazi ukubhekana nezinsuku ezicindezelayo. Kepha lapho ukukhathazeka kungena emaphusheni akho, ukulala kungahle kunganikeli ukuphunyuka okuphumuzayo okufunayo.

Amaphupho okukhathazeka angazizwa engathandeki neze. Abagcini ngokuthikameza ukulala kwakho, bangeza futhi ekucindezelekeni nasekukhathazekeni ekuseni. Ungaze ukhathazeke ukuthi basho ukuthi kukhona okubi okuzokwenzeka.

Uma uzibuza ukuthi yini ngempela ebangela amaphupho akho okukhathazeka nokuthi uyakwazi ukuwalawula ukuze uthole ubuthongo obungcono, uze endaweni efanele.

Kungani kwenzeka

Iphupho lokukhathazeka, ngamafuphi, imvamisa lisho noma yiliphi iphupho elibangela ukucindezeleka noma ukucindezeleka.

Ungazizwa wethukile noma wethukile ngesikhathi sephupho, kepha le mizwa ingahle ilale ngemuva kokuvuka, futhi ukungakhululeki kwakho okujwayelekile kungaqhubeka usuku lonke.

Yize amaphupho amabi evame ukukhuthaza imizwa yokwesaba kakhulu kunokukhathazeka okujwayelekile, lokhu futhi kubalwa njengamaphupho okukhathazeka, ngoba ukukhathazeka emini kungenza amaphupho amabi kakhulu.

Ezinye izimbangela ezijwayelekile zamaphupho amabi namaphupho wokukhathazeka afaka:

• ukwesaba noma ukucindezeleka
• ushintsho lwakamuva lwempilo, ikakhulukazi oludala ukungaqiniseki noma olunye usizi
• izehlakalo ezihlukumezayo
• ukuqwasha noma ukuphazamiseka kokulala
• ukusetshenziswa kwezinto, kubandakanya utshwala

Kepha, kanjani, ukukhathazeka kubangela amaphupho aphazamisayo?

Njengoba kungenzeka usuvele uyazi, ubuchopho bakho buhlala busebenza ngenkathi ulele. Isebenzisa lesi sikhathi ukwenza imisebenzi ebalulekile esiza ukuvuselela umzimba wakho nokugcina izinqubo ezibalulekile zisebenza emazingeni afanele.

Ukuze kube ngcono noma kubi, ingxenye yalokhu kusebenza kobuchopho ebusuku kwesinye isikhathi ibandakanya ukuhlanganisa izinkumbulo nemizwa ibe yindaba elandisayo. Kuyalandela-ke ukuthi uma imicabango nemizwa yakho yakamuva ibangela ingcindezi nokwesaba, amaphupho akho kungenzeka alandele iphethini efanayo.

Akuwona wonke umuntu ophila ngokukhathazeka ozoba namaphupho amabi, kepha ucwaningo lukhombisa ukuthi ukukhathazeka kungadlala indima enkulu ekucindezelekeni ebusuku.

Kubantu abadala abangama-227, labo abahlangabezana nenqubo yesifo sokukhathazeka okujwayelekile babenamaphupho amabi kakhulu kunababambiqhaza ababengenakho ukukhathazeka.

Ababhali bokutadisha bathole nobufakazi bokuphakamisa amaphupho amabi aholele emizweni emikhulu yasemini yokukhathazeka nokudangala kanye nekhwalithi ephansi yokuphila.

Ngamafuphi, ukukhathazeka namaphupho amabi angadlelana, kwakheke umjikelezo ongathandeki.

Ngabe lawo maphupho asho okuthile?

Amaphupho kaningi awanangqondo. Amanye amaphupho akho angahle abonakale acace kakhulu futhi ahambisane kodwa abe nezinto ezimbalwa ezingezona ezingokoqobo. Mhlawumbe unqunu emsebenzini, noma unamaphiko, noma wenza nosaziwayo.

Kodwa ngoba uphupha ngalezi zinto akusho ukuthi zizokwenzeka, futhi okufanayo kuya ngamaphupho okukhathazeka.

Mhlawumbe uqhubeka uphupha ngokulahlekelwa isivivinyo sokugcina noma ukukopela komlingani wakho. Lapho uvuka, ungazizwa wesaba ukuthi la mathuba abe ngokoqobo.

Imvamisa, noma kunjalo, la maphupho awakhombisi lutho olujulile kunokukhathazeka okuthile okungazi lutho (noma ukwazi) ngalezi zinto ezenzekayo.

Uma uchitha isikhathi esiningi ukhathazeka ngokuthi kungenzeka yini ukukopela kozakwenu, kuyaqondakala ukuthi lezi zinkathazo zingavela emaphusheni akho, noma ngabe zivela ngezindlela ezingaqondakali.

Ukuhlola amaphupho kungumkhakha omkhulu wokutadisha, kanye nemibono eminingi ngamaphupho kungenzeka kusho ukuthi zikhona. Kodwa-ke, alukho ucwaningo lwesayensi lokuxhasa umbono wokuthi amaphupho angabikezela izehlakalo ezizayo.

Ngakho-ke, uma uqaphele ukukhuphuka kwamaphupho akhathazayo, ikakhulukazi ngaphambi komcimbi obalulekile, kungenzeka ukuthi ubuchopho bakho bukukwenza nje wazi ukucindezeleka obhekene nakho.

Ukubuyela ebuthongweni

Ukulala ngemuva kokuvuka ephusheni elibi akulula ngaso sonke isikhathi, kepha kunezinto ezimbalwa ezingakusiza ukuthi uthole iso lokuvala.

Zama okuthile okuphumuzayo

Umsebenzi ophumuzayo ungasiza ukubuyisela ubuchopho bakho kwimodi yokulala. Akudingeki ukuba ibe buthuntu noma ibe yisicefe, ncamashi, kepha akufanele ikuvuse. Zama:

• isiphuzo esifudumele
• umculo othule
• i-podcast eduduzayo
• incwadi oyithandayo, noma eyodwa ehamba kancane
• ukuphefumula noma ukuzindla

Vele ugcine izibani zakho zifiphele bese uzama ukugwema ukubuka i-TV noma ukupheqa ngocingo lwakho, ngoba lokho kungakuvusa nakakhulu.

Amavidiyo e-ASMR asiza abantu abaningi abanezinkinga zokulala ezihlobene nokukhathazeka ukuba baphumule, kepha-ke, lokho kungaba okuhlukile kulo mthetho okufanele uwucabangele.

Sukuma

Uma isikhathi siqhubeka futhi ungabonakali sengathi ulele ubuthongo, ungahlali embhedeni. Kulula ukukhungatheka nokucasuka lapho ungakwazi ukubuyela ekulaleni, kodwa lokhu kuvame ukwenza izinto zibe zimbi kakhulu.

Ngakho-ke, phuza amanzi, uthathe uhambo lokuzungeza indlu, noma uzame ukugeza okufudumele. Linda ukubuyela embhedeni uze uqale ukuzwa ukulala futhi.

Noma yini oyenzayo, ungabheki isikhathi

Uyavuka futhi unake ngokushesha isikhathi. Ngemuva kwemizuzu eyishumi, usaphapheme. Kudlula eminye imizuzu eyishumi, futhi ngaphambi kokuba wazi, ubukade ulele uphapheme cishe ihora.

Manje awusakhathazeki kangako ngephupho lakho futhi ucindezeleke kakhulu ngakho konke ukulala okuphuthele. Lapho isikhathi siqhubeka, uzizwa ukhungathekile ngokwengeziwe.

Uma unamaphupho okukhathazeka njalo, kungenzeka ukuthi uke wakuthola lokhu izikhathi eziningi. Ukugwema ukukhuphula ingcindezi yakho, hlola iwashi noma ifoni yakho kanye lapho uvuka, uma udinga, bese ungabe usayibheka futhi.

Cishe uzoba nesikhathi esilula sokubuyela ebuthongweni uma ungakhathazeki ngokuthi isikhathi sini noma uvuke isikhathi esingakanani.

Ukuzivikela ngokuzayo

Yize ungeke uhlale ugwema ukukhathazeka ngokuphelele, ungenza lukhulu ukuphatha imicabango ekhathazayo.

Ukunciphisa ukukhathazeka kwasemini kungazuzisa impilo yakho yonke, kepha futhi kungakusiza ukuthi ulale kangcono.

Qala isimiso sokuthula sokulala

Inqubo yemisebenzi ekusiza ukuthi ushaywe umoya futhi uphumule ngaphambi kokulala ingakusiza ukuba ulale kangcono.

Vala i-TV nekhompyutha bese ubeka eceleni ifoni yakho cishe ihora ngaphambi kokulala.

Bese uzama:

• kuyafundwa
• lalele umculo
• ukuzindla
• ukugeza

Ukushicilela ngaphambi nje kokulala kunganikeza indlela yokuveza imicabango ecindezelayo noma engemihle. Isenzo sokubhala phansi singakusiza uzizwe sengathi ubalahla ngokomzimba.

Uma usumbhedeni, vumela ingqondo yakho izule emicabangweni eyakhayo kunalokho, njengabantu noma izindawo ozithandayo, izinto ezinhle ngosuku lwakho, noma izinto ozibongayo empilweni.

Gwema imisebenzi ecindezelayo noma ecasulayo ngaphambi kokulala

Uma into yokugcina oyenzayo ngaphambi kokulala ukudlula ezezimali zakho noma ufunde i-imeyili ecindezelayo evela kothandekayo, mhlawumbe uzoqhubeka ucabange ngalezi zinto lapho uzama ukuphumula.

Akunakwenzeka ukugwema ngokuphelele yonke imisebenzi ecindezelayo, kunjalo. Kepha uma wazi ukuthi kukhona okukhuthaza imizwa yengcindezi noma ukukhathazeka, zama ukuyiphatha ngaphambi kosuku.

Bese, uyilandele ngokuzilibazisa okuthandayo noma enye into ekwenza uzizwe ungcono, njengesikhathi nomngane wakho omkhulu noma umlingani othandana naye. Ukwenza okuthile okuhle kungasiza ekunciphiseni ukukhathazeka okulethwa umsebenzi ongathandeki futhi usethe kabusha imizwa yakho.

Yenza isikhathi sokuzivocavoca umzimba

Ukuzivocavoca kunezinzuzo eziningi, kufaka phakathi ukulala okuthuthukisiwe.

Ukungeza imizuzu engama-30 kuphela yomsebenzi olinganiselayo we-aerobic osukwini lwakho kungakusiza ukuthi ulale kangcono ngokushesha - mhlawumbe ngisho nasebusuku.

Zama:

• ukuhamba ngamandla
• ukubhukuda
• ukuhamba ngebhayisikili
• izintaba

Kodwa-ke, zama ukuthola lo msebenzi okungenani ehoreni ngaphambi kokulala. Ukuzivocavoca umzimba kuholela ekukhululweni kwe-endorphin kanye nokushisa komzimba okuphezulu, kokubili okungavusa umzimba wakho esikhundleni sokuwusiza ulungiselele ukulala.

Khuluma ngakho

Uma unephupho lokukhathazeka elilokhu libuya, ukutshela umuntu ngalo kungasiza.Ukwabelana ngezinto ezikwesabisayo noma ezikuphazamisayo nomuntu omethembayo kunganciphisa umthelela wale mizwa.

Abantu obathandayo bangakusiza nokuthi ukhulume neminye imithombo yokukhathazeka. Ukwabelana ngomthwalo kungawukhanyisa, ngakho kwesinye isikhathi ukuvula nje ukukhathazeka kungasiza ekuthuthukiseni izimpawu zakho, ezingaholela ekulaleni okungcono.

Ungaluthola nini usizo

Amaphupho okukhathazeka njalo, acindezelayo noma amaphupho amabi kwesinye isikhathi angenzeka njengengxenye yokulala okuyisisekelo noma isimo sezokwelapha, njenge:

• i-parasomnia (inkinga yokulala)
• ukucindezeleka kwangemva kokuhlukumezeka (PTSD)
• umdlavuza
• Isifo senhliziyo
• ukudana

Uma amaphupho akho ephazamisa ukuphumula kwakho futhi ethinta impilo yansuku zonke, ukwesekwa kochwepheshe kungasiza. Qala ngokukhuluma nomhlinzeki wakho wokunakekelwa oyinhloko, ongakhipha noma yiziphi izimo zezokwelapha.

Ukukhuluma nodokotela kungakusiza nokuthi uqale ukubhekana nokukhathazeka ngenkathi uphapheme, unengcindezi, noma ezinye izimpawu zempilo yengqondo ozibonile. iphakamisa ukwelashwa kokuziphatha kwengqondo yokukhathazeka kungaholela emaphusheni amabi ambalwa.

Kuhlale kuhlakaniphile ukufuna ukwesekwa uma izimpawu zakho ziqala ukuthinta umsebenzi wakho, ubudlelwano, noma ikhwalithi yempilo isiyonke.

Okubalulekile

Amaphupho okukhathazeka imane nje asho ukuthi ubhekene nengcindezi ethile, kodwa namanje ayimnandi.

Zama ukuzibheka ngombono ohlukile: Bangaba nenzuzo ethile. Zikusiza ukuthi ubone ukucindezeleka empilweni yakho.

Ucwaningo oluvela ku-2019 luphakamisa nenhloso eguquguqukayo yamaphupho wokukhathazeka: Ukwenza ngcono ikhono lakho lokubhekana nokwesaba lapho uphapheme.

Kodwa-ke ubabheka, ukuthatha izinyathelo zokubhekana nokukhathazeka kungasiza la maphupho ukuthi anyamalale. Uma unenkinga yokulawula ukucindezeleka wedwa, umelaphi angasiza.

UCrystal Raypole wake wasebenza njengombhali nomhleli weGoodTherapy. Imikhakha yakhe enentshisekelo ifaka izilimi nezincwadi zase-Asia, ukuhunyushwa kwesiJapane, ukupheka, isayensi yemvelo, ukuzethemba ngocansi, nempilo yengqondo. Ngokukhethekile, uzibophezele ekusizeni ukunciphisa ukucwaswa okuzungeze izingqinamba zezempilo yengqondo.