Okufanele ukwenze ukulawula ukucindezeleka

-Delile

• 1. Ukuzivocavoca umzimba
• 2. Yidla ukudla okulungile
• 3. Ukuphumula
• 4. Tshala imali kuzithambisi zemvelo
• 5. Yenza ukwelashwa
• 6. Yiba nesikhathi sokuphumula
• 7. Phatha isikhathi kangcono

Ukulwa nengcindezi nokukhathazeka kubalulekile ukunciphisa izingcindezi zangaphandle, ukuthola ezinye izindlela ukuze umsebenzi noma isifundo senziwe ngokushelela. Kuyakhonjiswa futhi ukuthola ukulinganisela okungokomzwelo, ukukwazi ukuphatha kangcono isikhathi esiphakathi komsebenzi, umndeni nokuzinikela komuntu siqu.

Ukufuna ukwesekwa kwabanye njengomngani omuhle, noma ngisho nesazi sokusebenza kwengqondo, futhi kungaba isu elihle lokuphila izinsuku zakho ngekhwalithi ethe xaxa nangokucindezeleka okuncane.

Ngakho-ke, sikhombisa imihlahlandlela ethile ongayilandela ukulwa nokucindezeleka nokukhathazeka:

1. Ukuzivocavoca umzimba

Ukutshala imali okungenani imizuzu engama-30 nsuku zonke ukwenza uhlobo oluthile lokuzivocavoca umzimba kuletha izinzuzo emizweni, isikhathi sokucabanga ngezinkinga nokuthola amasu okuzixazulula, kunciphisa inani le-cortisol, eyi-hormone ehlobene nokucindezeleka, futhi ikhiphe nama-endorphin ekungeneni kwegazi okukhuthaza inhlalakahle.

Ukuzivocavoca okufaneleka kakhulu yi-aerobic futhi okunconywe okuncane kakhulu okokuncintisana ngoba kungakhuphula ingcindezi. Kungenzeka uqale ngokuhamba emgwaqeni, esigcawini, olwandle noma ugibele ibhayisikili, ngokwesibonelo., Kepha uma kungenzeka, bhalisa ejimini ukuze uzizwe unogqozi lokwenza lo mkhuba uqhubeke njalo.

2. Yidla ukudla okulungile

Ubhanana, amantongomane namakinati ngezinye zezibonelo zokudla ezithuthukisa inhlalakahle yomzimba futhi ngenxa yalesi sizathu kufanele utshale ukusetshenziswa kwazo nsuku zonke, wandise inani, noma nini lapho ukhathele noma ucindezelekile. Ukudla okunothile ku-omega 3, njenge-salmon, i-trout nembewu ye-chia, nakho kuyindlela enhle kakhulu ngoba kuthuthukisa ukusebenza kohlelo lwezinzwa, kunciphisa ukucindezeleka nokukhathala kwengqondo.

3. Ukuphumula

Ukukhathala ngokomzimba nangokwengqondo kuyimbangela yengcindezi nokukhathazeka, ngakho-ke ukuba nesikhathi sokuphumula ubusuku bonke kuwusizo olukhulu ekunciphiseni ukucindezeleka. Ukusizakala ngezimpelasonto ukwazi ukuphumula kancane futhi uphumule nakho kungasiza, kepha uma lokho kunganele, kungadingeka ukuthatha izinsuku ezimbalwa zeholide lempelasonto njalo ezinyangeni ezintathu, endaweni oyithandayo nokuthi wena ungaphumula ngokuthula.

Ukubhucungwa futhi kungasiza ekulweni nokuqina kwemisipha, kuletha ukukhululeka ezinhlungwini zasemuva kanye nomuzwa wokusinda ekhanda nasentanyeni. Buka le vidiyo elandelayo yokuthi ungakushaya kanjani ukuqwasha:

4. Tshala imali kuzithambisi zemvelo

I-Anxiolytics kufanele ithathwe kuphela lapho iqondiswa ngudokotela, kepha kukhona amakhambi emvelo emithi angaba usizo ukusiza ukwehlisa uhlelo lwezinzwa. Ezinye izibonelo ngamaphilisi ezithelo ze-valerian noma ama-passion nama-lavender noma ama-chamomile teas, okuthi uma ufakwa njalo kungakusiza ukuba ulale kahle ebusuku. Ukuvuza amaconsi ama-2 ka-lavender abalulekile kumqamelo nakho kungasiza ukuzola nokulala kalula.

Lapho lokhu kubonakala kunganele ukulawula ukucindezeleka noma ukukhathazeka, kufanele uye kudokotela ojwayelekile ukuze akwazi ukuphenya ngesidingo futhi ancome ukusetshenziswa kwe-anti-depressants, isibonelo.

5. Yenza ukwelashwa

Izindlela zokuphumula zingasiza ukwehlisa umoya futhi ziphinde zithole ukulinganisela okungokomzwelo, ngakho-ke kungaba umqondo omuhle ukubona udokotela wezengqondo lapho ucabanga ukuthi awukwazi ukunqoba izinkinga zakho ezingokomzwelo uwedwa.

Lochwepheshe uzokwazi ukukhombisa amanye amasu okwehlisa umoya futhi azothuthukisa ukuzazi, okusiza kakhulu ukwazi ukuthola ukuthi umuntu ufunani ngempela. Ngaleyo ndlela angathola indlela yokuxazulula izinkinga.

6. Yiba nesikhathi sokuphumula

Kungasiza futhi ukuthola isikhathi esithile sokuzinikela ekuphumuleni, ukuba nabantu obathanda ngempela. Kwesinye isikhathi kwanele ukuhamba imizuzu embalwa ungafaké zicathulo otshanini noma esihlabathini solwandle, ngoba kuqeda ukungezwani futhi kusebenza ngohlobo lokubhucungwa izinyawo.

7. Phatha isikhathi kangcono

Ngaphezu kwalokho, elinye isu elisiza kakhulu ekulweni nengcindezi ukuphatha kangcono isikhathi ngokuchaza imisebenzi, izinhloso nezinto eziza kuqala. Kwesinye isikhathi lo msebenzi ungaba nzima kakhulu ukufeza, kepha ukuthatha izinyathelo ezincane ngasikhathi sinye kungaphumelela kunokulinda isixazululo esingasoze safika.

Uma umuntu esebenzisa lawa masu, angawuzwa umehluko, azuze ukuthuthuka kwezimpawu zokuxineka nokukhathazeka njengokuphathwa yikhanda njalo, ukukhathala nokudikibala, cishe ezinsukwini eziyishumi. Kodwa-ke, umuntu angazizwa engcono ngokushesha ngemuva kokuzivocavoca nokulala ubuthongo obumnandi ebusuku.