Amathiphu ama-5 wokuthi ungayithuthukisa kanjani imizwa yakho

-Delile

• 1. Ulale kahle
• 2. Ukunakwa ekudleni
• 3. Yenza umsebenzi owuthandayo
• 4. Imisebenzi yokuphumula
• 5. Ezinye izindlela zokwelapha
• Lapho isimo esibi singaba yisifo

Ukuze uthuthukise imizwa ngempumelelo, kungenziwa ushintsho oluncane emikhubeni, njengamasu okuphumula, ukudla kanye nemisebenzi yomzimba. Ngale ndlela, ubuchopho buzovuselelwa ukukhulisa ukugxila kwamahomoni alawula imizwa efana ne-serotonin, i-dopamine, i-norepinephrine ne-gamma aminobutyric acid (GABA).

Kuyafaneleka ukukhumbula ukuthi imizwa emihle isimo esincike enhlalakahleni yomzimba nengqondo, kepha ngenxa yemisebenzi yansuku zonke ingathinteka yimikhuba emibi, njengokucindezeleka kwansuku zonke emsebenzini noma ekhaya, ukulala kancane, hhayi ukuba nesikhathi sokwenza okuthandayo noma ukungaziniki isikhathi sokuzivocavoca umzimba, kungaholela ekungalingani kwe-hormonal, okudala isimo esibi.

Bheka amathiphu wezinyathelo ezi-5 angenziwa ukusiza ukuthuthukisa imizwa:

1. Ulale kahle

Ukulala okungenani amahora ayisishiyagalombili ngosuku kubalulekile ukuthi ingqondo ikwazi ukuphumula emisebenzini yansuku zonke futhi ikwazi ukwenza imisebenzi yayo yamakhemikhali, okubandakanya ukukhiqizwa kwamahomoni okwandisa umuzwa wenhlalakahle nokuphumula, futhi ngenxa yalokho kuthuthukiswe imizwa.

Ngesikhathi sokulala, umzimba unciphisa ukukhiqizwa kwe-cortisol ne-adrenaline, okusiza ukunciphisa ukucindezeleka.

2. Ukunakwa ekudleni

Ukudla okuthile okufana nobhontshisi, ama-alimondi, ubhanana, isalmon, amantongomane namaqanda, kungasiza ekukhiqizeni i-dopamine ne-serotonin, okungama-hormone enjabulo nenhlalakahle, ngaphezu kokusiza ukulawula uhlelo lwezinzwa, ukwenza ngcono imizwa ukunciphisa ukucindezeleka nokukhathazeka. Bheka okunye ukudla okusiza ekukhiqizeni i-serotonin.

Kule vidiyo elandelayo, isazi sokudla uTatiana Zanin ukhuluma ngokudla okunothile ku-tryptophan, okwandisa ukukhiqizwa kwamahomoni abhekele umuzwa wenhlalakahle nenjabulo:

3. Yenza umsebenzi owuthandayo

Ukuzinika isikhathi sokwenza umsebenzi othanda ukuwufunda, ukulalela umculo, ukudweba noma ukuhamba ngebhayisikili nakho kuyindlela yokwandisa amazinga e-endorphin, ekhishwa yi-pituitary ne-hypothalamus futhi esebenza njenge-neurotransmitter, ethuthukisa umuzwa wenjabulo futhi ukuthuthukisa imizwa.

4. Imisebenzi yokuphumula

Imisebenzi yokuphumula efana nokuzindla ne-yoga, yehlisa amazinga e-cortisol, i-hormone yokucindezeleka, ngaphezu kokusiza ukuxhumana nawe, imvamisa ukwenza imizwa ecacile enganakwa usuku lonke nosuku. Lokhu kwenza kube lula ukusondela kulokho okwenzayo kahle, nokuyeka amasiko angadala ukudabuka nosizi. Funda ukuthi ungakwenza kanjani ukuzindla nezinzuzo zako.

5. Ezinye izindlela zokwelapha

Izindlela zokwelapha eziphelele njenge-acupuncture, auriculotherapy, reiki kanye nokwelashwa komculo, yimikhuba, ngokuhamba kwesikhathi, engathuthukisa imizwa. Ngokunikeza ukuphumula nokuzazi, kusiza ukubhekana kangcono nezimo ngaphambili ezazingadala ingcindezi futhi kuqede amandla omuntu.

Ngaphezu kwalokhu, i-aromatherapy ingenziwa ngokuhlangana neminye imisebenzi yansuku zonke, kuyindlela enhle yokuthuthukisa imizwa. Bona ukuthi isebenza kanjani nokuthi ungayenza kanjani i-aromatherapy ukuthuthukisa imizwa.

Lolu hlobo lwezokwelapha luvame ukubhekwa njengomphelelisi ezimweni zomtholampilo, njengokukhathazeka nokucindezeleka, okungathinta imizwa futhi kuholele emazweni athukuthele, ngokwesibonelo. Kodwa-ke, lezi zindlela zokwelapha akufanele zithathe indawo yokwelashwa okuboniswe ngudokotela.

Lapho isimo esibi singaba yisifo

Ezimweni ezithile lapho isimo esibi sihlangene nokukhathala okungadluli nokucasuka ngokweqile, okungathuthuki ngokushintsha kwemikhuba nokwenza zonke izinsiza ezidingekayo zalokho, Kunconywa ukuthi kufunwe udokotela, ukuze kuthiwe isifo esifana ne-hyperthyroidism, isifo sikashukela, i-Alzheimer's kanye nesifo sohlangothi, esingathinta imizwa futhi siholele eziqeshini zentukuthelo ezinyamalalayo lapho kulawulwa isifo esiyimbangela.

Lapho imizwa emibi ivame kakhulu, ingahlotshaniswa nezifo eziphilayo futhi ingathuthuki ngokushintsha kwendlela yokuphila noma ukwelashwa okukhonjiswe ngudokotela, kungadingeka ukuthi lowo muntu adluliselwe ukuyolashwa nochwepheshe ofanele, njengodokotela wezifo zengqondo noma isazi sokusebenza kwengqondo, ngoba kungakhombisa ushintsho lwengqondo, njenge-dysthymia, isibonelo. Qonda ukuthi yini i- dysthymia nokuthi ukwelashwa kwenziwa kanjani.

Ukuhlolwa okulandelayo kunganikeza ukuholwa uma kuphakama umbuzo wokuthi ngabe kumane kuyisimo esingesihle esidlulayo, noma uma kungenzeka ukuthi kuyisifo.

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Qala isivivinyo Ngabe uzizwa udabukile ngaphezu kwezikhathi ezi-4 ngeviki noma uzizwa ungajabule noma udabuke cishe nsuku zonke?

• Cha ngeke.
• Yebo, kepha lokhu akuvamile kakhulu.
• Yebo, cishe njalo ngesonto.

Ingabe uthola ukuthukuthela ngisho nasezimweni lapho wonke umuntu ebonakala ejabule?

• Cha, lapho abanye bejabule, nami ngiyajabula.
• Yebo, ngivame ukuba nesimo esibi.
• Yebo, angazi ukuthi kunjani ukuba semoyeni omuhle.

Ngabe ugxeka noma ugxeka kakhulu kaningi?

• Cha, angikaze ngigxeke muntu.
• Yebo, kepha ukugxeka kwami ​​kuyakha futhi kubalulekile.
• Yebo, ngigxeka kakhulu, angiphuthelwa yithuba lokugxeka futhi ngiyaziqhenya ngakho.

Ngabe uhlala ukhononda ngakho konke futhi nawo wonke umuntu njalo?

• Cha, angikaze ngikhononde nganoma yini futhi impilo yami ingumbhede wama-rose.
• Yebo, ngiyakhalaza lapho ngicabanga ukuthi kunesidingo noma ngikhathele kakhulu.
• Yebo, ngivame ukukhononda ngayo yonke into nawo wonke umuntu, cishe nsuku zonke.

Ingabe ukuthola konke kuyisicefe futhi kuyisicefe?

• Cha ngeke.
• Yebo, ngangivame ukufuna ukuba kwenye indawo.
• Yebo, angijabule ngokwanele ngezinto futhi bengifuna ukwenza okuthile okuthakazelisa kakhulu.

Ingabe uzizwa ukhathele nsuku zonke?

• Cha, kuphela lapho ngisebenza kanzima ngempela.
• Yebo, ngivame ukuzizwa ngikhathele, yize ngingenzanga lutho usuku lonke.
• Yebo, ngizizwa ngikhathele nsuku zonke, ngisho noma ngiseholidini.

Ingabe uzibheka njengomuntu ongenathemba?

• Cha, nginethemba elikhulu futhi ngiyabona okuhle ezintweni.
• Yebo, nginenkinga enzima ukuthola uhlangothi oluhle lwento embi.
• Yebo, anginathemba futhi ngihlala ngicabanga ukuthi konke kuzokonakala, noma ngabe kukhona umzamo omkhulu ohilelekile.

Ingabe ulala kakhulu noma unenkinga yokulala?

• Ngilala kahle futhi ngicabanga ukuthi nginokulala okuphumuzayo.
• Ngiyakuthanda ukulala, kodwa kwesinye isikhathi ngiba nobunzima bokulala.
• Angicabangi ukuthi ngithola ukuphumula okwanele, kwesinye isikhathi ngilala amahora amaningi, kwesinye isikhathi ngiba nenkinga yokulala kahle.

Ngabe nicabanga ukuthi niyoniwa?

• Cha, angikaze ngikhathazeke ngalokho.
• Yebo, ngivame ukucabanga ukuthi ngoniwe.
• Yebo, ngihlala ngicabanga njalo: Lokhu akulungile.

Ingabe unenkinga yokwenza izinqumo?

• Cha ngeke.
• Yebo, ngivame ukuzizwa ngilahlekile futhi angazi ukuthi nginqume ini.
• Yebo, cishe njalo ngikuthola kunzima ukwenza umqondo wami futhi ngidinga usizo oluvela kwabanye.

Ingabe unomkhuba wokuzihlukanisa?

• Cha, akunjalo ngoba ngiyakujabulela ukuba nomndeni noma nabangane.
• Yebo, kodwa kuphela lapho ngicasuka.
• Yebo, cishe ngaso sonke isikhathi ngoba kunzima kakhulu kimi ukuba nabanye abantu.

Ingabe ucasuka kalula?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo ngiyathukuthela futhi ngicasuke ngayo yonke into nawo wonke umuntu.

Ingabe uzigxeka kakhulu?

• Cha ngeke.
• Yebo, kwesinye isikhathi.
• Yebo, cishe njalo.

Ingabe njalo aweneliseki ngokuthile?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo.

Ingabe uqine ngokweqile noma awuguquguquki?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo.

Ingabe unokuzenyeza?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo.

Ingabe ubona kuphela uhlangothi olubi lwezinto?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo.

Ingabe uthatha konke ngokwakho?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo.

Ingabe unenkinga yokuzizwa ujabule futhi wanelisekile?

• Cha ngeke.
• Yebo izikhathi eziningi.
• Yebo, cishe njalo.

Langaphambilini Okulandelayo