Ungasusa kanjani usizi

-Delile

• 1. Ukuvivinya umzimba
• 2. Ukuzindla
• 3. Ukwelashwa kwengqondo
• 4. Ukudla okunempilo
• 5. Zijwayeze ukuyenza
• 6. Imisebenzi yokuzilibazisa
• 7. Funa usizo kudokotela

Kunezindlela ezithile ezingasiza ukuqeda usizi, njengokwenza umsebenzi othile wokuzivocavoca umzimba, ukuzindla, ukwenza i-psychotherapy, ukuba nokudla okunempilo, ukuzijwayeza i-yoga nokuba nemisebenzi yokuzilibazisa.

Lapho usizi luphikelela isikhathi eside futhi luba usizi njalo, kubalulekile ukuthi ufune usizo kudokotela wezifo zengqondo, njengoba kulezi zimo kubalulekile ukusebenzisa imishanguzo.

Ngaphezu kwalokho, lo muzwa uxhunyaniswe nokukhathazeka kanye nengcindezi futhi udala ezinye izimpawu zomzimba njengokujuluka ezandleni, ukukhathala, ukushaya kwenhliziyo, ubuhlungu besisu, izinkinga zokuhlushwa, ukucasuka nokuqwasha. Bona izinga lokukhathazeka kwakho.

Ngakho-ke kubalulekile ukwazi kabanzi ngokumele ukwenze ukuqeda usizi, olufana nalokhu:

1. Ukuvivinya umzimba

Umsebenzi womzimba uhlotshaniswa nokwehliswa kwezimpawu zokukhathazeka futhi, ngenxa yalokho, usosizini, ngenxa yokukhishwa kwezinto ezinjenge-dopamine, i-serotonin kanye ne-endorphins ehlotshaniswa nenhlalakahle nenjabulo. Ngaphezu kokunciphisa imizwa yokucindezeleka, ukuvivinya umzimba kusiza ukukhulula imisipha nokuqeda izinhlungu zomzimba nezinhlungu.

Ekuqaleni kungabonakala kunzima futhi kwehlisa amandla, ngakho-ke kubalulekile ukuqala ngemizuzu embalwa yokuzivocavoca umzimba ngosuku, phakathi kwemizuzu eyi-10 kuye kweyi-15 bese ubheka uhlobo oluthile lokuzivocavoca olumnandi, kungaba ukuhamba noma ukuhamba ngebhayisikili. Eminye imikhuba yansuku zonke nayo ingasiza ukuzivocavoca umzimba, njengokukhuphuka izitebhisi esikhundleni sokuthatha ikheshi, ukupaka kude, ukuhamba nenja, noma uzijwayeze umdanso. Njengoba umzimba ujwayela, isikhathi somsebenzi singakhula futhi kungekudala izinzuzo zizovela.

Ukuzivocavoca umzimba njalo kuletha ushintsho olukhulu emzimbeni nasengqondweni, kuthuthukisa ukuzethemba, ukulala, ukunika amandla amaningi nokusiza ukuphumula. Ngakho-ke, isinyathelo sokuqala ukuguqula isimo sakho sengqondo, funa abantu abaseduze kwakho abakukhuthazayo nabakuphelezelayo, ngoba ukuvivinya umzimba kuzoba ngumlingani wakho ekunciphiseni usizi. Bona ezinye izinzuzo zomsebenzi womzimba.

2. Ukuzindla

Ukuzindla kuyindlela esetshenziselwa ukugxila kuwe, ngokulawula umoya wakho, ukunciphisa iziphazamiso nokuthula, usiza ukuzola ingqondo. Oukucabanga wuhlobo lokuzindla olungasiza ukunciphisa imizwa yosizi, njengoba lusiza umuntu ukubhekana kangcono nemicabango yakhe engemihle ngokunakwa nokuqwashisa okugcwele, okungukuthi, ukunaka kakhulu imisebenzi yansuku zonke neyansuku zonke.

Imvamisa i ukucabanga, isetshenziselwa ukuqonda ukusabela kwengqondo emsebenzini ngamunye, kungaba semsebenzini, emisebenzini yasendlini, noma ngesikhathi sokuvivinya umzimba. Akudingekile ngaso sonke isikhathi ukuthi ube sendaweni ethize ukuze usebenzise i ukucabanga, ngoba umqondo ukunaka noma yimuphi umsebenzi owenzayo. Thola okuningi mayelana nokuzivocavoca umzimba ukucabanga.

3. Ukwelashwa kwengqondo

Lapho usizi luhlala isikhathi eside futhi lungadluli kalula, kuyadingeka ukuthi ufune usizo kudokotela wezengqondo ukuze enze ukwelashwa kwengqondo. I-Psychotherapy inqubo esetshenziswa engxoxweni futhi isiza ukufunda ngemizwa, imicabango kanye nokuziphatha, okungukuthi, isazi sokusebenza kwengqondo ngokukhuluma sisiza umuntu ukuthi azi futhi athuthukise amakhono okubhekana nemizwa nezimo ezicindezelayo.

Kunezinhlobo eziningi zokwelashwa kwengqondo, ngokuya ngendlela yesazi sezengqondo ngasinye, kepha ngokujwayelekile zonke izindlela zisiza ekufuneni izindlela ezintsha zokuqonda nokubhekana nosizi.

4. Ukudla okunempilo

Umuzwa wosizi uvame ukuhlotshaniswa nezimpawu zokukhathazeka, ngakho-ke imikhuba yokudla esiza ukulawula ukukhathazeka inganciphisa ukukhathazeka ngenxa yalokho. Kubalulekile ukugcina ukudla okunothile okusanhlamvu okuphelele, imifino nezithelo, nokunciphisa ukudla okunoshukela omningi namafutha, njengoba kuhlotshaniswa nomuzwa wokwethuka.

Ezinye izinto ezitholakala kokunye ukudla zingasiza ukunciphisa imiphumela yokukhathazeka ngokunciphisa ukukhathazeka, njenge:

• Omega 3: tholakala ku-tuna, salmon, sardines kanye ne-flaxseed;
• Magnesium: ingatholakala kuma-chestnut, ubhanana, ama-alimondi, ama-oats;
• Uvithamini B: itholakala ezinhlanzini, isibindi, iplamu kanye ne-hazelnut;
• Uvithamini C: itholakala kulamula, iwolintshi, uphayinaphu kanye ne-acerola;
• Ama-tryptophans: ekhona emaqanda, izinkukhu, ukholifulawa nesalimoni.

Ezinye izinto zingathathwa njengezithomalalisi zemvelo, njenge chamomile, ilamula ibhalsamu, i-passionflower, i-valerian nokusiza ekunciphiseni usizi, okusetshenziswa kaningi kufomethi yetiye noma ye-capsule, kepha kubalulekile ngaso sonke isikhathi ukuba nodokotela ojwayelekile, wezifo zengqondo nophytotherapist, njengoba yibo abazokhombisa isilinganiso esifanele nenani elizosetshenziswa. Bheka okuningi ngama-tranquilizers emvelo.

5. Zijwayeze ukuyenza

I-Yoga isethi yokuzivocavoca umzimba nengqondo okusiza ukuqeda izimpawu zokukhathazeka nengcindezi. Kususelwa ezintweni ezintathu ezinjengokuma, ukuphefumula nokuzindla futhi kusiza ukuthuthukisa ibhalansi, amandla emisipha futhi kukhuthaze inhlalakahle engokomzwelo.

Kuvame ukwenziwa ngosizo lomfundisi futhi kunconyelwa noma ngubani wobudala, kepha kubalulekile ngaso sonke isikhathi ukuxhumana nodokotela kuqala, ikakhulukazi uma unenkinga yezempilo efana ne-glaucoma nama-discs e-herniated. Bona lapha ezinye izinzuzo ze-yoga.

6. Imisebenzi yokuzilibazisa

Imisebenzi yokuzilibazisa ibalulekile ukunciphisa imiphumela yosizi, njengoba ithuthukisa umuzwa wenhlalakahle, injabulo nokunethezeka, ikakhulukazi uma kwenziwa phakathi kwabantu abaseduze. Le misebenzi iyahluka kumuntu nomuntu, futhi ngokuhlangana nezinye izindlela kungasiza ukususa ukukhathazeka nezinkinga, kunciphise umuzwa wosizi. Eminye imisebenzi yokuzilibazisa kungaba ukuhamba ngaphandle, ukulalela umculo owuthandayo, ukuya enkundleni yemidlalo, ukubukela ibhayisikobho noma ukudlala umdlalo.

7. Funa usizo kudokotela

Ukudabuka kungenzeka kungapheli kwezinye izimo futhi kuhlale isikhathi eside, lapho lokhu kwenzeka kudingekile ukufuna usizo kudokotela wezifo zengqondo. Imvamisa, usizi, kanye nosizi, luphawu lokudangala futhi ludinga ukwelashwa ngemithi. Yazi ukuthi lokho okuzwayo ukudabuka noma ukudangala.