Ingabe Kubi Ukuthembela Ekusebenzeni Njengokwelashwa Kwakho?

-Delile

• Ukuzivocavoca Njengokwelashwa
• Uchwepheshe Wezokwelapha Uzokubona Manje
• Buyekeza kwe-

Lapho uSandra efika ekilasini lakhe le-spin, akusikho okwe-jean lakhe elincanyana-kungenxa yesimo sakhe sengqondo. "Ngathola isehlukaniso futhi umhlaba wami wonke waphenduka waphenduka," kusho lo mfana oneminyaka engu-45 waseNew York City. "Ngizamile ukuya ekwelashweni kwendabuko, kodwa ngithole ukuthi ukuya esigabeni se-spin nokukhala egumbini elimnyama ngenkathi ngisebhayisikili bekungilapha kakhulu kunokukhuluma nomuntu engingamazi."

USandra uyingxenye yesizwe esikhulayo sabantu abakhetha ukujuluka ngaphandle kokukhuluma ngakho-uma kuziwa ekusebenzeni ngezinkinga zabo ezingokomzwelo. "Ngesikhathi ngiqala uhlelo lwami lokuqina, bengingasho ukuthi abantu beze ukuze bathole izinzuzo ezingokomzimba, kodwa manje beza ukuze bathole izinzuzo zengqondo ngendlela efanayo, uma kungenjalo," kusho uPatricia Moreno, umdali we-intenSati method, uchungechunge lokujima. lokho kuqala ngokuzivocavoca okuphefumulayo nokucabangisisa ngaphambi kokuqalisa ngamandla amakhulu we-cardio. Futhi ngemuva kwento embi eyenzekile (umcimbi wezepolitiki ohlukanisayo, inhlekelele engokwemvelo, isenzakalo esibuhlungu, ukucindezeleka komuntu siqu), uMoreno uhlala ebona ukuphakama kwabantu abakhona. (Bheka: Abesifazane Abaningi Baphendukela I-Yoga Ngemva Kokhetho)

Ukuzivocavoca umzimba kungaba yindlela entsha yokwelapha, kepha kungaba njalo ngempela ukuphatha yonke imithwalo yakho yemizwa?

Ukuzivocavoca Njengokwelashwa

Izimangaliso zokuzivocavoca akuyona into entsha. Izitaki zezifundo zibonisa ukuthi ukuvivinya umzimba kukhulisa ama-endorphin namanye ama-hormone azizwa ejabule. Olunye ucwaningo lwakamuva ku Ijenali ye-American Osteopathic Association kukhombisa ukuthi ukusebenza isigamu sehora ekilasini leqembu kunciphisa ukucindezeleka. Iqembu elihlukile labacwaningi lishicilele okutholakele kujenali BEKA KANYE okubonisa ukuthi i-yoga ingasiza ekudambiseni ukucindezeleka.

Ini kuyinto okusha? Isivuno samakilasi okufaneleka agxile ekusizeni ukuthi uthole ukuthula kwangaphakathi-hhayi okuncane.Izitudiyo zokuzivocavoca ezifana neThe Skill Haus zinikela nge- # bmoved, iseshini yokuzindla ngokomzimba, kanti ezinye ezinjengeSekethe Loshintsho zinikela ngamakilasi ahlose ukukunikeza ukuhlanzwa kwengqondo.

Futhi akuyona nje enye into ethandwayo (ku-la green juice, kale, vegans ephefumulelwe nguBeyoncé). Ochwepheshe bezengqondo abaningi bathi kuyasebenza futhi bayajabula ukuthi abantu bangenela ukufaneleka njengento efinyeleleka kalula (futhi ngokuvamile eshibhile) yezempilo yengqondo, ikakhulukazi ngesikhathi lapho abaningi bethu bedinga ukukhuthazwa kancane kwemizwelo. Ngokuya ngocwaningo olusha olwenziwe yi-American Psychological Association, abantu abangaphezu kwesigamu baseMelika banomuzwa wokuthi sisezingeni eliphansi kakhulu emlandweni futhi sibiza ikusasa lezwe njengezinto abazikhathaza ngazo kakhulu, abasezingeni eliphakeme kunemali ngisho nomsebenzi ( yize labo bacindezeli bengekho emuva kakhulu).

U-Ellen McGrath, Ph.D., isazi sokusebenza kwengqondo eDolobheni laseNew York, uthi: “Ukuvivinya umzimba kuyindlela enhle kwabaningi bethu yokubhekana nenkinga noma ukucindezeleka. "Iningi lethu lizizwa lingcono ngemva kokuzivocavoca futhi lokho kusivumela ukuthi singene emqondweni wokuba abaxazululi bezinkinga futhi sibone izixazululo esingazange sizibone ngaphambili." Ukuze uthole imiphumela emihle kakhulu yokuphakanyiswa komzwelo okubangelwa ukuvivinya umzimba, kufanele uzivocavoce imizuzu engu-15 noma ngaphezulu bese ujuluka, kusho yena.

Omunye umvuzo wokujuluka: Ukuphotha, ukushaya isibhakela, ukuphakamisa, ukugijima, nanoma iyiphi enye indlela yokuqina kungaba yindlela emema kakhulu ekuzinakekeleni ngokomzwelo kulabo abangazizwa belashwa. "Ngizamile ukubona ukuncipha kodwa akuzange kungisebenzele," kusho uLauren Carasso, 35, waseWhite Plains, NY. "Mhlawumbe bekungumelaphi ongalungile noma isikhathi esingalungile empilweni yami, kodwa kungenze ngakhululeka. Ijimu, noma kunjalo, yindawo lapho ngithola khona induduzo. Ngesinye isikhathi, emsebenzini, iklayenti lalinonya kimi ngangikhala izinyembezi. Kwakufanele ngiphume ehhovisi nganginomsindo omkhulu. Kwakuphakathi nosuku futhi ngangingazi ukuthi ngenzeni noma ngizofonela bani - kwakungafani nokuthi ngangivele ngivele ngishayeke ngize ehhovisi lomelaphi ngesineke Ngaya ekilasini lomdanso we-cardio futhi ngazizwa ngingcono kuyinto ukwelashwa kwami. "

Uchwepheshe Wezokwelapha Uzokubona Manje

Kodwa kunezikhathi lapho akufanele ujuluke. Ngempela. "Ngenkathi ukuzivocavoca umzimba kuyindlela enhle yokunciphisa ukuvuka komzimba, abantu abaningi basadinga ukwelashwa okuqeqeshiwe ukuyeka intukuthelo, ukucindezeleka, ukukhathazeka-futhi kulungile," kusho uLeah Lagos, Psy.D., owelapha ezemidlalo nokusebenza eNew York Idolobha. Futhi ukuze kucace, ukubona umelaphi kunezinzuzo ezithile eziyingqayizivele. "Ukuzivocavoca kungenye yezimenenja ezihamba phambili zemizwa esikhona, kepha akusho ukuthi 'ukulungisa' noma yini ezwa ingcindezi," kusho uMcGrath. Ukwelashwa, ngakolunye uhlangothi, kufundisa amasu okuxazulula izinkinga futhi kukusiza ukuthi ubhekane nezinkinga ezisalindelwe ngendlela yesikhathi eside, futhi kukuvumela ukuthi ubone amaphethini ukuze wehlukane nemikhuba emibi.

Ngokufanelekile, uzoba nokuhlanganiswa kwakho kokubili, ikakhulukazi ngezikhathi ezinzima kakhulu. "Ukuzivocavoca nokwelashwa, ngokuhlangana, kuyisisekelo esinamandla soguquko," kusho uLagos. Ezinye izimpawu kufanele uzame ukwelashwa: "Uma ungazizwa uzithanda isikhathi eside, usebenzisa kabi izidakamizwa, utshwala, ukudla, noma ucansi ukuze ubhekane nakho, awuzwa uzolile ngemuva kokuzivocavoca, kukhona okuhlukumezekile okwenzekile kuwe, noma intukuthelo ilimaza impilo yakho noma ubudlelwano bakho, udinga usizo oluvela kuchwepheshe," kusho uLagos. Hhayi nje uhlobo lomqeqeshi womuntu siqu.

Buyekeza kwe-