Izindlela Ezi-6 Zokuqala Usuku Lwakho Lapho Uphila Nokucindezeleka

-Delile

• 1. Qala njalo ekuseni ngemantra yokubonga
• 2. Setha umgomo owodwa wosuku olulodwa kuphela
• 3. Yenza izinhlelo zasekuseni nomngani
• 4. Yamukela ukukhathazeka kwakho noFido
• 5. Cela usizo kumbuthano wakho wokusekela
• 6. Zixolele ngezinsuku ezimbi

Kukangaki uzitshela njalo ngoMsombuluko ekuseni: “Kulungile, lala ngokwanele. Angikwazi ukulinda ngivuke embhedeni! ” Amathuba… awekho.

Iningi lethu lizomelana nokuvuka embhedeni, noma ngabe kungumzuzwana nje wokukhononda kwangaphakathi. Kepha uma uhlangabezana nokudangala, ukuqala usuku lwakho kungahle kungabi yinto ecasulayo kangako njengokubonakala kungenakwenzeka.

Uma lokhu kuzwakala njengawe, into yokuqala okufanele uyikhumbule ukuthi awuwedwa. Kulinganiselwa ukuthi abantu abangaphezu kwezigidi eziyi-16 e-United States baphila nesifo sokucindezeleka okukhulu.

Ukudangala kungadala izimpawu ezinzima, ezingabandakanya ubunzima bokuvuka embhedeni ekuseni. Lokho kungenxa yokuthi ukudangala kuhlotshaniswa nokuguqulwa kwe-serotonin ne-norepinephrine, ama-neurotransmitters alawula imizwa, ukulala, isifiso sokudla, amandla, inkumbulo, kanye nezinga lakho lokuqwashisa.

Uma amazinga akho e-serotonin ne-norepinephrine engalingani, ungazizwa ukhathele cishe usuku lonke.

Yize kungabonakala kuseduze-kungenakwenzeka ukubhekana nosuku olusha lapho ulwa nokudangala, kunamathuluzi namasu angasiza abantu abanokudangala ukuthi bathathe izinyathelo ezimbalwa phambili.

1. Qala njalo ekuseni ngemantra yokubonga

Uma ulwa nokudangala, kungaba nzima ukuthola injabulo kunoma yini.

Ukungabi nentshisekelo nokungakwazi ukuthola injabulo ezintweni obujwayele ukuzenza ngezinye zezimpawu zokucindezeleka. Ukuzama ukukhumbula - njengoba kungaba nzima - ukuthi kunezinto empilweni yakho okufanele ubonge ngazo kungakushukumisela ukuthi uhambe ekuseni.

“Uma uvuka, qala ngomcabango othi,‘ Ngibongelani namuhla? ’” Kuncoma uDkt Beatrice Tauber Prior, isazi sokusebenza kwengqondo emtholampilo, umbhali, isikhulumi nomnikazi weHarborside Wellbeing eNyakatho Carolina.

UDkt. Prior uthi: “Zibuze-ke ukuthi usukumele le nto oyibongayo.

Ungajabula ngokuthi unomsebenzi. Ungahle ubonge izilwane zakho ezifuywayo noma izingane zakho. Ungajabula ngokuthi unophahla phezu kwekhanda lakho. Akunandaba ukuthi kukhulu noma kuncane kangakanani.

Thola into eyodwa oyazisa ngokujulile futhi uyisebenzisele ukukunika amandla futhi uphume embhedeni.

2. Setha umgomo owodwa wosuku olulodwa kuphela

Ukuba nohlu lwezinto ezibonakala zingenamkhawulo kaningi kungaba yisisusa kubantu abanokucindezeleka, nesinye sezizathu ezinkulu ongafuni ukuqala ngalo usuku lwakho.

Ungase ucabange, "Akunandlela yokuthi konke kungenziwa," futhi lokho kucabanga kuphenduka kube, "Akusizi ngalutho ukuzama."

Zama ukuguqula umbono. Esikhundleni sokucabanga ngohlu olude lwemisebenzi, olungasinda, zinike imvume yokuzibekela umgomo owodwa kuphela wosuku. Okukodwa.

Inkululeko eza ngokwazi ukuthi wusuku oluhle uma ungafeza into eyodwa ingakusiza nje ukuthi uvuke embhedeni uzame.

Kungumqondo omuhle ukukhetha imigomo okungenzeka uyifinyelele. Musa ukudubula ngokushaya i-spin class amahlandla ama-4 kulelo sonto. Esikhundleni salokho, mhlawumbe udubule isigaba esisodwa se-spin. Noma udubule ukuhamba uzungeze ibhulokhi kanye ngosuku. Unga sebenza usukele lapho.

Kwesinye isikhathi ukucindezelwa kuboshelwe esimweni esilawula sona, njengomsebenzi wokufa noma isimo esinzima sohlala naye. “Uma uthola ukuthi isimo esinzima sempilo ngokwengxenye sikubangela ukucindezeleka kwakho, zibekele umgomo onomugqa wesikhathi wokwenza ushintsho,” kuncoma uDkt.

Qaphela ukuthi umugqa wesikhathi awusethiwe etsheni. Ukunciphisa noma yikuphi ukukhathazeka okubangelwa umnqamulajuqu, vumela ukuguquguquka ukuze ufeze umgomo wakho njengoba kudingeka.

3. Yenza izinhlelo zasekuseni nomngani

Ukucindezeleka kungaholela ekuzizweleni ngawedwa, unqanyuliwe, futhi uvaliwe. Ithuba 'lokuxhuma' futhi lingaba ukhiye wokwenza usuku luqale.

Ukwenza izinhlelo zasekuseni nomuntu kuyindlela enhle yokuzibophezela, ngoba nawe ucabangela uhlelo lomunye umuntu.

"Abantu bathola injongo ebuhlotsheni babo nabanye, izinkanuko zabo, noma imisebenzi abayifezayo phakathi nosuku lwabo," kusho uDkt. Randall Dwenger, umqondisi wezokwelapha eMountainside Treatment Center eConnecticut.

"Ukuzibophezela ukuhlangana nomuntu ngesidlo sasekuseni noma ikhofi noma ukuhamba ekuseni akusizi nje kuphela ukuthi uvuke embhedeni, kodwa futhi kuzokusiza ukukhuthaza ukuxhumana kwakho nomunye umuntu, ukuze ungazizwa uwedwa ekucindezelekeni kwakho," kusho uDwenger .

Ukuziphendulela nokuxhumeka kokuwina.

Kwabanye abantu, noma kunjalo, ukuba nomunye umuntu "ozobika kuye" kungaphazamisa. Kuleso simo, qhamuka nohlelo lokulandelela inqubekelaphambili yakho ngesisusa. Yibhale phansi, usebenzise uhlelo lwemiklomelo - noma yini esebenzayo ukuziphendulela.

4. Yamukela ukukhathazeka kwakho noFido

Noma yimuphi umnikazi wesilwane angakutshela ukuthi ukuba nesilwane kuza nomhlaba wezinzuzo: ubungane obuhlala njalo, uthando olungenakuphikiswa, nenjabulo (izilwane ezifuywayo zenza izinto ezinhle kakhulu).

Izilwane ezifuywayo zinganikeza umuzwa omuhle wokuvikeleka kanye nenqubo ejwayelekile kubantu abaphatha izingqinamba zesikhathi eside zezempilo yengqondo, kutholakale isifundo sango-2016.

I-Anxiety and Depression Association of America ibiza lokhu ngokuthi "umphumela wesilwane," futhi ukukhushulwa kwempilo yengqondo kungasiza kakhulu kubantu abalwa nokudangala.

Ucwaningo lwango-2016 lwabanikazi bezilwane lwabonisa ukuthi amaphesenti angama-74 wabanikazi bezilwane abike ukuthuthuka kwezempilo yengqondo kubunikazi bezilwane. Ukuxhumana okuhle kwabantu nezilwane kufaka ukunciphisa ukuncipha kwengqondo njengokukhathazeka nokukhathazeka, nokwanda kwamazinga e-oxytocin ebuchosheni.

"Abantu abanokucindezeleka bavame ukuba nezilwane ezifuywayo ukuze basuse ukugxila esimweni sabo," kusho uDkt. Lina Velikova, PhD.

“Uma unakekela isilwane, akumele uzivumele uhlale embhedeni usuku lonke. Izinja noma amakati ancike kuwe ngokuphelele futhi ukuzigcina ziphila kuzokwanela isisusa sokuthi uvuke embhedeni, ”kuchaza uDkt Velikova.

Vele uzame ukumelana nalobo buso eceleni kombhede wakho ekuseni.

5. Cela usizo kumbuthano wakho wokusekela

Into yokuqala okufanele uyikhumbule lapho ulwa nokudangala ukuthi akudingeki ukwenze wedwa.

"Labo abakuthola kunzima ukuvuka embhedeni bangathola ezinye izixazululo zesikhathi eside," kusho uDkt. Dwenger. "Izidakamizwa zokulwa nokucindezeleka zingasiza zodwa, kodwa ukuhlanganisa imithi kanye nokwelashwa kusebenza kangcono kakhulu ekulawuleni ukucindezeleka ngokuhamba kwesikhathi."

Ezinye izindlela zokwelapha ezifana ne-yoga, ukuzindla, kanye nokukhwabanisa kungagcina izimpawu zokucindezeleka zilawulwa yimizwa.

Ukugwema utshwala kanye nokunye ukucindezelwa kwesistimu yezinzwa okuphakathi nakho kubalulekile, ngoba lezi zinto zingalingisa noma zenze zibe zimbi izimpawu zokucindezeleka.

6. Zixolele ngezinsuku ezimbi

Abantu abaphila nokudangala bavame ukuba ngabagxeki babo ababi kakhulu. Iqiniso liwukuthi, kuzoba nezinsuku ezinhle nezinsuku ezimbi.

Ngezinye izinsuku, uzokwazi ukuphuma embhedeni futhi, ngokuthembeka, ezinye izinsuku ongahle ungazenzi.

Uma ukunikeza okusemandleni akho ngosuku olubi namanje akwanele ukuqhubeka nokunyakaza, kulungile impela ukuthi uzixolele bese uqala okusha ngosuku olulandelayo. Ukudangala kuyisifo futhi ungumuntu kuphela.

Kusasa, ungahlala uzama inqubo entsha ukukusiza ukubeka izinyawo zombili phansi. Ngokuhamba kwesikhathi, uzothola ithuluzi elenza ukuphuma embhedeni izinsuku eziningi kungenzeka.

UMeagan Drillinger ungumbhali wezokuvakasha nempilo Ukugxila kwakhe ekusebenziseni kakhulu uhambo lokuhlangenwe nakho ngenkathi egcina impilo enempilo. Ukubhala kwakhe kuvele kwiThrillist, Men's Health, Travel Weekly, naseTime Out New York, phakathi kwezinye. Mvakashele ibhulogi noma Instagram.