Ungakugwema Kanjani Ukushiswa Ongase Uphokophele kukho

-Delile

• 1. Yenza ukusetha kabusha kanzima.
• 2. Beka kuqala ukulala.
• 3. Hlola imikhuba yakho yokudla.
• 4. Vocavoca umzimba njalo
• 5. Zindla.
• 6. Lalela umzimba wakho.
• 7. Thola ukuthi kungani yu-o ukuvumela ukucindezeleka kukhuphuke.
• 8. Funda ukuthi "cha" - ngisho nasemsebenzini.
• Buyekeza kwe-

Kubukeka sengathi enye yama-buzzwords du jour amasha "ukutubeka" ... futhi kunesizathu esizwakalayo.

“Ukutubeka kuyindaba enkulu kubantu abaningi—ikakhulukazi kwabesifazane abasebasha,” kusho uNava Mysore, M.D., udokotela e-One Medical eNew York. "Kunengcindezi enkulu esibekwa ngumphakathi - kanye nathi uqobo - ukufeza izinhloso ezithile nokulindelwe. Kungakuthwalisa kanzima futhi kungaholela ekuzweleni kwengcindezi, ekukhathazekeni nasekucindezelekeni."

Qaphela, nokho: Ukutubeka akufani nokuba nengcindezi enkulu. Yize ukucindezeleka kuvame ukukwenza uzizwe sengathi imizwa yakho isekushayweni ngokweqile, ukutubeka kwenza okuphambene futhi empeleni kukwenza uzizwe "ungenalutho" noma "unganakekeli," njengoba sibike ku- "Kungani Ukutubeka Kufanele Kuthathwe Kakhulu".

Ngakho-ke, wonke umuntu ucindezelekile, abanye abantu bashile ngokomthetho, futhi sonke isizukulwane sethu siboshwe ngamalindela angenangqondo amasiko nezenhlalo. Kepha yini esingakwazi ukuyenza empeleniyenza Mayelana nakho? Ukuvimbela, empeleni, kuyindlela engcono kakhulu yokubhekana nokutubeka.

Phambili, amathiphu ayisishiyagalombili avela kochwepheshe angakusiza ukuthi ubuyele endleleni ngaphambi kokuvumela amavayibhu wokutubeka akudle.

1. Yenza ukusetha kabusha kanzima.

Kwesinye isikhathi udinga nje ukusetha kabusha kwasefekthri. "Ngincoma ukuthatha isinyathelo emuva," kusho uDkt Mysore. "Noma ngabe kulula njengokuthatha impelasonto uyivale uphinde uyiqale phansi; ukulala ubuthongo noma ukwenza okuthile okukuthokozisayo, ukuzinika isikhathi sakho kubalulekile ukuze uhlale uphilile. Kubhale phansi ekhalendeni lakho bese unamathela kukho."

Abesifazane abaningi benza izaba zokungazibeki kuqala, kodwa zikhumbuze ukuthi kubaluleke kangakanani ukugwema ukutubeka—imiphumela ibucayi! (Nakhu ukuthi ungasenza kanjani isikhathi sokuzinakekela ngisho noma ungenakho.)

Ungalindeli ukuthi kwenzeke okuthile okuyinhlekelele — zinike imvume yokuphumulamanje. "Ungalindi ukuthi izinto zihambe kahle, noma usuvele udonsa i-cortisol," kusho umqeqeshi wezempilo uMandy Morris, umdali we-Authentic Living. Uma ulinda uze uzizwe ukhungathekile, "kungenzeka ukuthi usuvele ukhubazekile kulesi simo [sokucindezeleka], noma ungakwazi ukubona ukuthi yini oyidingayo ngempela ukuphuma kulowo muzwa ngokushesha okukhulu," esho.

"Zama ukuthatha iholidi noma isonto elingekho ubuchwepheshe," kusho uMorris. "Noma yini ekunika lowo muzwa wokuzola, ukucaciseleka, nokunikezwa amandla-kwenze, futhi ukwenze kaningi."

2. Beka kuqala ukulala.

"Qapha ukulala kwakho; lokhu kungenye yezinto ezivame kakhulu engibona ziqala ukushibilika nabantu engibabona ukuthi bazikhathaze kakhulu," kusho uKevin Gilliland, iPy.D. kanye nomqondisi omkhulu we-Innovation360, iqembu labeluleki nabelaphi base-Dallas e-Dallas. "Akunandaba ukuthi ucabangani, inqwaba yezihloko zocwaningo zisasho ukuthi abantu abadala badinga okungenani amahora ayisikhombisa noma ayisishiyagalombili okulala ubusuku bonke," usho kanje. "Ungantshontsha isikhathi sokusebenza ubusuku obuthile - kodwa lokho kuzokuthola." (Okuhlobene: Nakhu Ukuthi Kubi Kangakanani Ukugxuma Ebuthongweni)

Zama lokhu: "Cabanga ngomzimba wakho njengoba ucabanga ngocingo lwakho," usho kanje. "Iningi lethu alisoze lacabanga ukungalufaki ucingo ebusuku ukuze sibe nemali egcwele." Ubungeke ulindele ukuthi ifoni yakho isebenze isonto lonke ngaphandle kokukhokhiswa, ngakho-ke kungani uzincisha ubuthongo?

3. Hlola imikhuba yakho yokudla.

Bheka nokudla kwakho, futhi. “Uma sicindezeleka, sivame ukucela ukudla ukuze sihlale siqinile,” kusho uGilliland. "Sandisa i-caffeine kanye noshukela, sijaha amandla amabi. Gcina amathebhu esimisweni sakho esijwayelekile: ukuthi udlani nokuthi udlani. Uma lokho kushelela, hlola bese ubona ukuthi ugijima kakhulu isikhathi eside."

Okuphambene nakho kungaba yiqiniso. Ngenkathi ukudla ingcindezi kungokoqobo futhi kunonya kakhulu kwabanye bethu, abesifazane abaningi futhiulahlekelwe izifiso zabo ekucindezelekeni futhi bathambekele ekudleni okungaphansi, ngaleyo ndlela banciphise isisindo esingenampilo.

“Ngibona abesifazane abaningi beqe ukudla,” kusho uDkt. Mysore. "Abasho ukuthi - basemhlanganweni owodwa emva komunye emva komunye, futhi ukudla akulona uhlu olubalulekile." Uzwakala ujwayelekile? Besicabanga kanjalo. "Lokhu kungathinta umzimba wakho kanye nomoya ongaphezu kwalokhu okulindelekile. Ngesikhathi esithile, umzimba wakho ungena ngokoqobo 'kumodi yendlala,' okungaba nomthelela omkhulu emazingeni akho okucindezeleka, noma ngabe awuzizwa ulambile ngendlela emangalisayo," uthi. Izikhathi zokuzijabulisa.

Ukulungisa kwakhe? Ukulungiselela ukudla. "Abantu abaningi babona ukulungiswa kwesidlo njengokucacile, kepha akudingeki ukuthi kube njalo! Kungaba lula njengokunquma izaqathe ukuze uthole ukudla okulula noma ukuwosa imifino efana ne-broccoli noma amahlumela ama-brussels ebhodini lokubhaka ukwengeza ekudleni isonto lonke. " Mane ukhumbule ukukhomba noma yiziphi izinguquko zokudla okungenzeka kube izimpawu ezibomvu, ukuze ukwazi ukulungisa isimo sakho ngaphambi kokuba izinto zishube.

4. Vocavoca umzimba njalo

“Ukuze ugweme ukwakheka kwama-hormone okucindezeleka njenge-cortisol, ukuvivinya umzimba njalo kubalulekile—ikakhulukazi kubantu abasebenza edeskini,” kusho uDkt. Mysore. "Ukuzivocavoca kungakusiza ukulawula ukucindezeleka nokukhathazeka futhi ulawule imizwa yokutubeka." (Vele uqiniseke ukuthi yizinga elinempilo lokuzivocavoca; ukusebenzisa ngokweqile kungandisa ukukhathazeka.)

Umbiko wakamuva mayelana nezinhlelo zokuphila kahle kwezinkampani ezivela kuClassPass uqokomisa iqhaza elingadlalwa ukuqina komzimba ekugwemeni ukutubeka. Le nkampani ihlole ochwepheshe abangu-1 000, kwathi abangamaphesenti angama-78 bathi bazobhekana nokutubeka esikhathini esithile. Ezifundweni ezike zabamba iqhaza ngaphambilini ohlelweni lwezempilo lwebhizinisi, oyedwa kwabathathu ubike ukuthi wehlise ingcindezi nokuziphatha okuthuthukile.

Ukusiza ukuhambisa leyo cortisol ngaphandle futhi ugcine umzimba wakho uphilile futhi ulinganisile, zama ezinye izivivinyo ezinomthelela ophansi njenge-yoga, i-Pilates, ne-barre, futhi uqiniseke ukuthi ungeza ekuhambeni okuningi okude. (Okuhlobene: Nakhu Ukuthi Isonto Elilinganiswe Ngokuphelele Lokuzivocavoca Kubukeka Kanjani) Ngenkathi (njengamanye amathiphu akulolu hlu) ukuzivocavoca akuyona ikhambi lakho konke ukukhathala, kuzokusiza uzizwe ulinganisela ngokwengeziwe ngokulawula ukucindezeleka kwansuku zonke nsuku zonke isisekelo.

5. Zindla.

Ukuzwile kaninginingi lokhu, kepha kuyasebenza. Odokotela, izazi zokusebenza kwengqondo, nabaqeqeshi bempilo ngokufanayo batusa ukuzindla ngempilo yomzimba nengqondo. UDkt. Mysore uthi: “Ukuzindla nokuzijwayeza ukucabangela kungase kubaluleke kakhulu ukuze ugweme ukutubeka.

"Ngokufanelekile, lokhu kufanele kwenzeke nsuku zonke. Kungaba nzima ukuhambisana nakho, kodwa uma uqala ngosuku olulodwa ngesonto ekuqaleni bese ukhula kancane kancane ukusuka lapho ungazizwa ulawuleka kakhulu." Futhi, leli ithuluzi elihle lokusiza ukuphatha ukucindezeleka, kepha akulona ikhambi lokutubeka. Cabanga ngakho njengengxenye yefomula.

6. Lalela umzimba wakho.

Uzizwa ugijimele phansi? Uqunjwe njalo? Isisu esine-acid? Izinwele ziyawa futhi izinzipho ziyaqhekeka? Ngokufanayo, ntombazane. Asikwazi ukukugcizelela lokhu ngokwanele: Lalela umzimba wakho!

"Siba nezinhlungu, izinhlungu, kanye nomkhuhlane uma uphelelwa igesi," kusho uGilliland. "Ucwaningo aluhambisani neze: Amasosha akho omzimba awasona isivikelo esingapheli ekuguleni. Ungakwazi futhi ukuwuguga uma wenza ngokweqile."

"Ukuphumula kubalulekile njengokuzivocavoca umzimba, ngakho-ke zinike ikhefu," kusho isikhulumi kanye nomlobi oshukumisayo uMonica Berg, isikhulu sezokuxhumana esikhungweni iThe Kabbalah Centre nombhali weUkwesaba Akuyona Inketho. Ukuzinika ikhefu emisebenzini, ukuzivocavoca, nesikhathi socingo kungaba insindiso edingekayo.

"Ukuzinakekela akukwazi ukweqisa," kusho uBerg. "Esikhathini esingeside ngingenwe umkhuhlane, angivamisile ukugula, kodwa uma ngigula, kuba nzima. Ngaphuthelwa ukujima izinsuku ezine zilandelana, okuyinto engakaze yenzeke empilweni yami. Engakubona ukuthi kwamanye amasonto ngizizwa kungcono ungasebenzi nsuku zonke. Lalela umzimba wakho. "

7. Thola ukuthi kungani yu-o ukuvumela ukucindezeleka kukhuphuke.

Nakuba izingcindezi ezithile zingase zibonakale zingaphezu kokulawula kwakho, ezinye ongazivumela empilweni yakho ngoba ziqiniswa abantu abakuzungezile, isiko, noma eminye imivuzo engokwengqondo.

"Ukutubeka kwenzeka ngenxa yokuntula ulwazi, ukunakekela, noma ukunganaki okwenzeka kumuntu," kusho uMorris. "Kunezizathu eziningi ongase uvumele ukutubeka ukuthi kwenzeke, ngakho cacisa ukuthi kungani ukuvumele."

Ezinye izibonelo? Ingcindezi evela kumphathi wakho noma osebenza nabo yokuthi ubonakale 'njengowinile', okulindele emndenini, noma umuzwa wengcindezi yangaphakathi yokungabi muhle ngokwanele. Noma yikuphi kwalokhu kungakusiza ukuthi uqhubeke ucindezele ukwedlula imikhawulo yakho uma kukhulunywa ngokungasebenzi nje kuphela, kepha ubudlelwane, umndeni, ukunakekelwa, ukuzivocavoca umzimba, nangaphezulu.

"Finyelela emsukeni wokuthi kungani uvumela ukutubeka kwenzeke, bese usebenzisa amathuluzi okuzithanda, ukuzithuthukisa, ukuziqonda wena ukulwa nalezi zinhlobo ozenzele zona ngokungazi," kusho uMorris. "Uma leyo miklomelo ecatshangwayo isisusiwe, ungakhetha ukuza ezimeni ngendlela entsha nelula ehambisana nawe."

Lokhu kuqaphela kubalulekile. "Ukuqwashisa kunqunyelwe ukuqonda," kusho uGilliland. "Uma ungazazi (ukuqonda), kuzoba nzima kakhulu ukuqaphela izinto ezingahambi kahle."

Ake sibuyele emfanekisweni oshaja ifoni: "Cabanga ukungabi nayo inkomba yebhethri ocingweni lwakho — uma ifa, mhlawumbe uzomangala futhi uzibuze ukuthi kwenzekeni," usho kanje. "Kunezindlela ezingcono zokudlula empilweni."

8. Funda ukuthi "cha" - ngisho nasemsebenzini.

Ukubeka imingcele futhi ukwazi ukuthi 'cha' lapho unesimiso esivele sigcwele kubalulekile, kusho uGilliland. Ngakho-ke ukukwazi "ukuvumela abanyekuhle izinto zihambe, bese ugxila kuzoenkulu izinto, "esho." Kukhona umehluko phakathi kwalokhu okubili, futhi udinga ukwazi ukukuthola lokho. "

"Kuzozwakala kungalungile, futhi ungabuza ukuthi ngabe uthathe isinqumo esifanele yini, kepha kwesinye isikhathi uma wenza okulungile, kungenzeka uzizwe ungalungile." (Qala lapha: Ungasho Kanjani Kaningi)

Nakuba kungase kube lula ukukusho kunokukwenza ukudala imingcele uma kuziwa emsebenzini-ikakhulukazi ezinkulungwaneni zeminyaka (ngenxa yezici zesistimu, zamasiko, nezimo) -kubalulekile ekuvimbeleni ukutubeka. Ukubeka imingcele phakathi komsebenzi wakho nokuphila komuntu siqu kuyimfuneko,” kusho uBerg. "Amahora amade asho into eyodwa kwezimbili: Kuningi okufanele ukwenze noma uchitha isikhathi emsebenzini." Uma kungokokuqala, kungumthwalo wakho ukwazisa umphathi wakho uma unomsebenzi omningi, usho kanje.

Uma uthola ukukhathazeka ucabanga nje ngalokho, khumbula: Lokhu kungenxa yempilo yakho. Futhi kunendlela yokwenza ngakho ngokomsebenzi. "Ungaxoxa ngokuhamba kwesikhathi, ngokuletha ilungu leqembu elizokwabelana ngomthwalo, noma ukuhambisa amaphrojekthi komunye umuntu," kusho uBerg. "Phakathi nale ngxoxo, yabelana ngokuthi uwujabulela kangakanani umsebenzi wakho nokuthi ubonga kangakanani ngalesi sikhundla." (Okuhlobene: Kungani Udinga Ngempela Ukuyeka Ukuphendula Ama-imeyili Phakathi Nasebusuku)

Setha umngcele womzimba ngomsebenzi, futhi: Ungayilethi ekamelweni. "Angikwazi ukuncoma lokhu ngokwanele: ungathathi ifoni yakho uyolala nayo," kusho uDkt Mysore. "Yishiye ukhokhise okhawunteni wasekhishini uthenge iwashi elishibhile lokukuvusa esikhundleni salokho. I-imeyili yakho yokusebenza akumele ibe yinto ogcina ukuyibona ebusuku futhi ingabi into yokuqala oyibona ekuseni."

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