Izindlela Ezi-10 Zokwehlisa Ukukhathazeka Ngokwemvelo

-Delile

• 1. Hlala usebenza
• 2. Ungaphuzi utshwala
• 3. Yeka ukubhema
• 4. Umsele we-caffeine
• 5. Lala kancane
• 6. Zindla
• 7. Yidla ukudla okunempilo
• 8. Zijwayeze ukuphefumula okujulile
• 9. Zama i-aromatherapy
• 10. Phuza itiye le-chamomile
• Ukudla okudlela endlini
• Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ezinye izinkathazo ziyinto evamile yokuphila. Kungumkhiqizo wokuphila ezweni elihlale lineziyaluyalu. Ukukhathazeka akukubi konke, noma kunjalo. Kukwenza uqaphele ingozi, kukushukumisela ukuba uhlale uhlelekile futhi uzilungiselele, futhi kukusiza ukubala izingozi. Noma kunjalo, lapho ukukhathazeka kuba ngumshikashika wansuku zonke, sekuyisikhathi sokuthatha isinyathelo ngaphambi kokuba kudlule iqhwa. Ukukhathazeka okungahloliwe kungathinta kakhulu impilo yakho. Thatha ukulawula ngokuzama imibono engezansi.

1. Hlala usebenza

Ukuzivocavoca njalo kuhle empilweni yakho ngokomzimba nangokomzwelo. Ukuvivinya umzimba njalo kuyasebenza kanye nemithi yokunciphisa ukukhathazeka kwabanye abantu. Futhi akuyona nje ukulungiswa kwesikhashana; ungahle uthole ukukhululeka kokukhathazeka amahora amaningi ngemuva kokuzivocavoca.

2. Ungaphuzi utshwala

Utshwala buyisidambisi semvelo. Ukuphuza ingilazi yewayini noma umunwe we-whisky lapho izinzwa zakho zidutshulwa kungakuthulisa ekuqaleni. Lapho nje i-buzz isiphelile, noma kunjalo, ukukhathazeka kungabuya nempindiselo. Uma uthembele otshwaleni ukuze unciphise ukukhathazeka esikhundleni sokwelapha umnyombo wenkinga, ungaqala ukuba nokuthembela otshwaleni.

3. Yeka ukubhema

Ababhemayo bavame ukufinyelela ugwayi ngezikhathi ezinzima. Kodwa-ke, njengokuphuza utshwala, ukuthatha ukudonsa ugwayi uma ucindezelekile kuyindlela esheshayo engadala ukukhathazeka ngokuhamba kwesikhathi. kukhombisile ukuthi ekuqaleni uqala ukubhema empilweni, iba nkulu ingozi yokuba nesifo sokukhathazeka kamuva. Ucwaningo luphakamisa nokuthi i-nicotine namanye amakhemikhali asentuthu kagwayi aguqula izindlela ebuchosheni ezixhunyaniswe nokukhathazeka.

4. Umsele we-caffeine

Uma unokukhathazeka okungapheli, i-caffeine akuyona umngane wakho. I-caffeine ingadala ukwethuka nama-jitters, akukho okunye okuhle uma ukhathazekile. Ucwaningo lukhombisile ukuthi i-caffeine ingadala noma yenze izinkinga zokukhathazeka zibe zimbi kakhulu. Kungadala nokuhlaselwa ukwethuka kubantu abane-panic disorder. Kwabanye abantu, ukukhipha i-caffeine kungathuthukisa kakhulu izimpawu zokukhathazeka.

5. Lala kancane

Ukuqwasha kuyisifo esivamile sokukhathazeka. Yenza ukulala kube yinto ehamba phambili ngoku:

• ukulala kuphela ebusuku lapho ukhathele
• ukungafundi noma ukubukela ithelevishini embhedeni
• ungasebenzisi ifoni yakho, ithebhulethi, noma ikhompyutha embhedeni
• hhayi ukuphonsa nokuguqula embhedeni wakho uma ungakwazi ukulala; sukuma uye kwelinye igumbi uze uzwe ubuthongo
• ukugwema i-caffeine, ukudla okukhulu, ne-nicotine ngaphambi kokulala
• ukugcina igumbi lakho limnyama futhi lipholile
• ukubhala phansi izinkathazo zakho ngaphambi kokulala
• ukulala ngasikhathi sinye ubusuku ngabunye

6. Zindla

Umgomo oyinhloko wokuzindla ukususa imicabango exakile engqondweni yakho bese uyifaka esikhundleni somqondo wokuzola nokucabanga okwamanje. Ukuzindla kwaziwa ngokuqeda ukucindezeleka nokukhathazeka. Ucwaningo oluvela kuJohn Hopkins lubonisa ukuthi imizuzu engama-30 yokuzindla nsuku zonke inganciphisa ezinye izimpawu zokukhathazeka futhi isebenze njenge-antidepressant.

7. Yidla ukudla okunempilo

Izinga likashukela egazini eliphansi, ukomiswa kwamanzi emzimbeni, noma amakhemikhali ekudleni okucutshungulwayo njengokunambitheka okufakelwayo, ukufaka imibala okungekhona okokufakelwa, kanye nezinto zokuvikela ukubulala kungadala ukuguquka kwemizwelo kwabanye abantu. Ukudla okunoshukela ophezulu nakho kungathinta ubumnene. Uma ukukhathazeka kwakho kuba kubi ngemuva kokudla, hlola indlela odla ngayo. Hlala u-hydrated, ususe ukudla okusetshenzisiwe, futhi udle ukudla okunempilo okunothe ngama-carbohydrate anzima, izithelo nemifino, namaprotheni anciphile.

8. Zijwayeze ukuphefumula okujulile

Ukuphefumula okungajwayelekile, okusheshayo kuvamile ngokukhathazeka. Kungaholela ekushayeni kwenhliziyo okusheshayo, isiyezi noma ikhanda elikhanyayo, noma ngisho nokuhlaselwa uvalo. Ukuzivocavoca okujulile - inqubo yamabomu yokuphuza kancane, ngisho nokuphefumula okujulile - kungasiza ekubuyiseleni izindlela ezijwayelekile zokuphefumula nokunciphisa ukukhathazeka.

9. Zama i-aromatherapy

I-Aromatherapy isebenzisa owoyela ababalulekile abanamakha ukukhuthaza impilo nenhlalakahle. Amafutha angahogela ngqo noma afakwe ebhavini efudumele noma kwi-diffuser. Ucwaningo lukhombisile ukuthi i-aromatherapy:

• ikusiza uphumule
• kukusiza ukulala
• kuqinisa imizwa
• kunciphisa ukushaya kwenhliziyo nomfutho wegazi

Amanye amafutha abalulekile asetshenziselwa ukuqeda ukukhathazeka yilawa:

• i-bergamot
• i-lavender
• isazi esicacile
• isithelo segilebhisi
• ylang ylang

Thenga ku-inthanethi nge-bergamot, i-lavender, i-clary sage, i-grapefruit, nama-ylang ylang amafutha abalulekile.

10. Phuza itiye le-chamomile

Inkomishi yetiye le-chamomile iyikhambi elijwayelekile lasekhaya lokunciphisa izinzwa eziphazamisekile nokukhuthaza ukulala. I-chamomile ekhonjisiwe nayo ingaba umlingani onamandla wokulwa nokukhathazeka okujwayelekile. Ucwaningo luthole ukuthi abantu abathathe amaphilisi ama-chamomile aseJalimane (ama-milligram angama-220 kuze kube kahlanu ngosuku) abe nokuncipha okukhulu kwezikolo zokuhlola ezilinganisa izimpawu zokukhathazeka kunalezo ezinikezwe i-placebo.

Nayi inketho yetiye le-chamomile ongayizama.

Ukudla okudlela endlini

Uma uzizwa ukhathazekile, ukuzama le mibono engenhla kungakusiza wehlise umoya. Khumbula, amakhambi asekhaya angasiza ekunciphiseni ukukhathazeka, kodwa awaluthathi isikhundla sosizo lochwepheshe. Ukukhathazeka okwandisiwe kungadinga ukwelashwa noma imishanguzo kadokotela. Khuluma nodokotela wakho mayelana nokukhathazeka kwakho.

Ukuhamba Okungqondo: Ukugeleza Kwemizuzu eyi-15 YeYoga Yokukhathazeka