Umhlahlandlela weNo BS Wokuqeda Ukucindezeleka

-Delile

• Lezi zindlela ze-DIY zizokusiza ukuthi uphinde uthole ukuthula
• Yenza lokhu ukuze uzizwe ungcono manje
• Esibonakalisweni sokuqala sempi yakho noma impendulo yendiza, zama ukuhlangana ngalezi zindlela:
• I-PMR yomzuzu owodwa
• Kungani lezi zindlela ezisheshayo zisebenza?
• Ngesikhathi sokucindezeleka, uhlelo lwakho 'lokulwa noma lokundiza' luthanda ukuba yisikhungo sokunakwa
• Thatha ikhefu ekuphithizelweni nasekuphithizelweni
• Ukuzivocavoca umzimba
• Ukwelashwa kokuziphatha kwengqondo (CBT)
• Nciphisa ukucindezeleka ngokuqeqesha umzimba wakho ukubhekana nakho
• Nikeza lezi zindlela zokwehlisa ukuthula:
• Zama lawa ma-RR
• Uzokhuluma nini nompetha

Lezi zindlela ze-DIY zizokusiza ukuthi uphinde uthole ukuthula

Uyawazi umuzwa. Izindlebe zakho ziyavutha. Inhliziyo yakho ishaya ngokumelene nobuchopho bakho. Wonke amathe ayahwamuka emlonyeni wakho. Awukwazi ukugxila. Awukwazi ukugwinya.

Lowo ngumzimba wakho ekucindezelekeni.

Ukukhathazeka okukhulu njengesikweletu noma isimo esiphuthumayo somndeni kungakhuphula ingcindezi. Kepha futhi izinto ezincane zingafana ne-snafu yephrojekthi yomsebenzi, i-fender bender, noma umbhalo osheshayo ovela ku-roomie yakho. Futhi kwesinye isikhathi konke izinto zenzeka ngasikhathi sinye, zikwenza uzizwe sengathi uyahlaselwa futhi zikuthumele ku-tizzy.

Ngeshwa, empeleni asikwazi ukuzicindezela ngokwethu.

"Ukucindezeleka kuyimpendulo enempilo," kuchaza uLauren Rigney, umeluleki nomqeqeshi wezempilo yengqondo waseManhattan. “Kusenza siqaphele izinto okungase kudingeke sizinake kakhulu. Ingasisindisa ngezikhathi zobungozi. ”

Kepha ngama-DIY stress hacks, singafunda ukulawula ukusabela kwethu ngokomzimba nangokwengqondo futhi sinciphise umthelela onzima nokukhathazeka onakho ezimpilweni zethu.

Yenza lokhu ukuze uzizwe ungcono manje

Ungenza izimo ezicindezelayo zingabi yinselele ngokukholisa uhlelo lwakho "lokubaleka noma lokulwa" ukuze lungene futhi luvuselele uhlelo lwakho "lokuphumula nokugaya".

Noma umcimbi osacindezelayo usaqhubeka, njengokuthi uphakathi kwengxabano nomlingani wakho, ungathola ukugxila nokuzola.

"Singakwazi ukulawula ukwethuka ngaphambi kokuba kuvele ngokugcwele uma sazi izimpawu zokuxwayisa," kusho uRigney. "Yize kunezinto ezijwayelekile okufanele zibhekwe, njengokuphefumula okuncane nokushaya ngamandla komzimba, kungahluka phakathi kwabantu."

Esibonakalisweni sokuqala sempi yakho noma impendulo yendiza, zama ukuhlangana ngalezi zindlela:

Ukuphumula kwemisipha okuqhubekayo (PMR) kufaka phakathi ukuqina kwamaqembu emisipha ngesikhathi esisodwa ngokulandelana okuthile njengoba uphefumulela phezulu bese uyadedela njengoba uphuma. Ukushaya izibhakela yisibonelo esisodwa.

Ucwaningo lwamuva lubonise amandla we-PMR okwehlisa izinga lokushaya kwenhliziyo nomfutho wegazi. Ungafunda ngomzimba ogcwele we-PMR ngokulandela umhlahlandlela obhaliwe, kepha noma imizuzu embalwa nje yokugxila endaweni eyodwa yomzimba kungenza umehluko.

I-PMR yomzuzu owodwa

• Adonse umoya bese eshwabana esiphongweni. Bamba imizuzwana emi-5. Exhale futhi udedele.
• Donsa, uvale amehlo uvalwe, bese unwaya izihlathi. Bamba imizuzwana emi-5. Exhale futhi udedele.
• Donsa umoya, uhlanganise umhlathi, bese welula umlomo usineke. Bamba imizuzwana emi-5. Exhale futhi udedele.
• Faka futhi ucindezele izindebe zakho ndawonye. Bamba imizuzwana emi-5. Khipha futhi udedele.
• Adonse umoya futhi awukhiphe umoya ezihlathini zakho. Bamba imizuzwana emi-5. Exhale futhi udedele.
• Phinda izikhathi ezimbalwa, uma kunesidingo.

Kungani lezi zindlela ezisheshayo zisebenza?

Ukuze uqonde ukuthi ukuphefumula nge-diaphragmatic ne-PMR kusebenza kanjani, kuzodingeka wazi ukuthi ukucindezela kukhahlela kanjani i-bod yakho kumodi yokuvikela.

Imizimba yethu yonke ivuselelwa lapho sicindezelekile ngenxa yokusabela okungazibandakanyi okuvela ezinhlelweni zethu zezinzwa ezizimele (i-ANS). I-ANS ineziqeshana ezimbili (i-PNS ne-SNS) kwesinye isikhathi ezisebenza ngokuphikisana. Zifana nezelamani ezizwana kahle, kodwa futhi ziyancintisana.

"Impendulo ye- [SNS] ibangela izindlala zethu ze-adrenal ukuthi zikhiqize i-cortisol ne-adrenaline eyengeziwe," kusho uRigney. "Ukukhiqizwa okwandayo kwala mahomoni kubangela ukushaya kwenhliziyo ngokushesha, ukuphefumula ngokushesha, ukucinana kwemithambo yegazi, kanye nokukhuphuka kweglucose egazini lethu."

Isistimu yezinzwa ezwelayo (SNS) isebenzisa impendulo yethu "yokulwa noma indiza". Uhlelo lwezinzwa lwe-parasympathetic (PNS), olubizwa nangokuthi uhlelo "lokuphumula nokugaya", lusebenzisa ukugaya nokugayeka kokudla lapho sivele sibanda. Kusisiza nokuthi senze ukuphumula kwangempela ngokwehlisa izinga lokushaya kwenhliziyo yethu.

Ngesikhathi sokucindezeleka, uhlelo lwakho 'lokulwa noma lokundiza' luthanda ukuba yisikhungo sokunakwa

I-SNS yakho ivala ezinye izinhlelo ongazidingi ukuze usinde ngokushesha. Yingakho ungazizwa ukhungathekile ngokuzumayo lapho ubuya ekudleni kwasemini bese umphathi wakho ekucela umhlangano ongazenzeli. Leyo burrito oyiphuzile ihleli nje esiswini sakho, ayisacoleki.

Futhi yingakho umlomo wakho kungenzeka womile njengoba usuzokwethula isethulo. Lezo zindlala zamathe zinikezwe inkinobho yokubulala.

Ngomzuzwana odlulayo wokucindezeleka, i-SNS yakho iqala ukusebenza bese ithatha izintambo, kuchaza uRigney. Kodwa-ke umzimba wakho uqaphela ngokushesha ukuthi usongo aluyona into yangempela bese ubuyela esimweni esizolile ne-PNS futhi ophethe.

Kepha uma usongo noma inselelo isala, njengalapho uphakathi kokuhlolwa okubalulekile, i-SNS yakho ingakugcina ungethukile, ikwenze kube nzima ukucabanga ngemibuzo enezinqumo eziningi. Nakhu lapho ukuphefumula nge-diaphragmatic kungasiza khona. Futhi akukho okumele wazi ukuthi uyakwenza.

"Ukuchitha imizuzu embalwa uphefumula ngokwengqondo kwazisa i-SNS ukuthi ukucindezela kwangaphandle akuseseyona inkinga nokuthi usuthathe ukulawula umzimba wakho," kuchaza uRigney. "Lapho ukuphefumula kwakho kuhamba kancane, inhliziyo yakho iyaphendula, futhi ingqondo yakho izothola imiyalezo yokuthi konke kuhamba kahle."

Thatha ikhefu ekuphithizelweni nasekuphithizelweni

Labo bantu abachitha iminithi emi-5 bahle ezimeni lapho ungeke uthathe isikhathi sangempela. (Kusamele uphefumule lapho uku-traffic!) Kodwa ukufaka ngamabomu ezindaweni ezinkulu lapho kungenzeka khona kungasiza ekunikezeni ukusetha kabusha okwakhayo.

Uma unemizuzu engama-30 kuya kwengu-60, zama lezi zinketho:

Ukuzivocavoca umzimba

Uma ujwayele ukwethuka lapho kuqala ukucindezeleka, ukuzivocavoca umzimba kungakusiza ubhekane nakho.

Ngasohlangothini olusheshayo, imiphumela yomsebenzi olinganiselayo ingazwakala ngemizuzu engaphansi kwemihlanu. Mhlawumbe uzwile ngokuphakama komgijimi noma ukuthi ukuvivinya umzimba kukugcwala kanjani ngama-endorphin azizwa kahle. Kepha kunokunye kulokho: Lapho ujwayele ukujuluka, kulapho uzoba mancane ukusabela, ucwaningo lukhombisa.

Lapho ukhuphula izinga lokushaya kwenhliziyo yakho futhi uqala ukukhefuzela, udala ukusabela okufanayo komzimba ongahlangabezana nakho uma ubhekene nengcindezi. Lokhu kukwenza ukwazi ukubekezelela lezo zimpendulo zokungazithandi.

Ukwelashwa kokuziphatha kwengqondo (CBT)

I-CBT ingakusiza ukuthi ubuyekeze uhlu lwakho lwezinto okufanele uzenze nemizwa ehambisana nalo. Uma ukuqhubeka kokuqongelelwa kwemisebenzi nezinhloso kukwenza uzizwe sengathi wehluleka ekubeni mdala, izimpendulo zakho zengcindezi zingaba imbangela.

"Imicabango yethu ingaqhuba ukwethuka kwethu futhi ikhule," kuchaza uRigney. Usikisela ukwenza ukuphefumula okunengqondo ukuze uzithobe bese uthatha uhlu olusha olusha.

Uthi: “Buyela kulolo hlu bese ulunciphisa noma ulihlele. "Khetha izinto eziphezulu ezidinga ukuqedelwa bese uhlukanisa izinto eziyinkimbinkimbi zibe izingxenye ezincane, ezisebenzekayo."

Nciphisa ukucindezeleka ngokuqeqesha umzimba wakho ukubhekana nakho

Uma kungenasibonakaliso sokumiswa kwengcindezi kungekudala (njengokucindezeleka komsebenzi noma isimo sesikhathi eside), kungaba yisikhathi sokubuyisa ubuchopho bethu ekubhekaneni kangcono nokwenza amaqhinga okusiza ukucindezeleka abe yingxenye yemikhuba yethu.

"Uma siba nengcindezi engapheli," kusho uRigney, "umzimba wethu uyaqhubeka nokusebenza kuleli zinga eliphakeme futhi ekugcineni sikholwe ukuthi lesi simo esingenampilo siyindlela okufanele sisebenze ngayo."

Ukungavuli i-valve kwingcindezi njalo, kuvela ukuthi, kunemiphumela yempilo yomzimba wonke, kusuka ekucindezelekeni kuze kube isilungulela.

Ukugcina isilo esikhathazayo sikhona, yenza idolobha elibandayo libe indawo ejwayelekile. "Imikhuba yesikhathi eside ibalulekile ekulawuleni ukucindezeleka ngoba ingagcina ingcindezi engapheli ikhule futhi ikunikeze isisekelo sokubuyela lapho ukucindezeleka kwesimo kukusinda," kusho uRigney.

Nikeza lezi zindlela zokwehlisa ukuthula:

Impendulo yokuphumula (RR)

I-RR yindlela evivinywe isikhathi ongayisebenzisa ukubuyisa impendulo yakho yengcindezi futhi uyinciphise ngokuhamba kwesikhathi, kepha kungathatha isikhashana ukukhulisa indawo yakho enenjabulo. Umqondo ukuthola umsebenzi wokuzola ongawenza nsuku zonke.

Abanye abantu bakhetha ukugxila ekuphefumuleni kwabo ngenkathi bephinda ibinzana lokuthoba imizuzu engama-20. Kepha noma imuphi umsebenzi ophindayo uyasebenza.

Zama lawa ma-RR

• Ukubhukuda kwamathanga.
• Thatha uhambo lokuhamba noma ugijime.
• Thatha ukuhamba ngebhayisikili.
• Shayela isilwane sakho.
• Ukwazi noma ukukhilosha.
• Yenza uchungechunge lwama-yoga elangeni.
• Gcwalisa ikhasi lencwadi yokufaka imibala yabantu abadala.
• Dala ubuciko.
• Yenza umsebenzi wokhuni.
• Dlala insimbi yomculo.
• Cula iculo.

Ukunciphisa ukucindezeleka kwengqondo (MBSR)

"Ngikhuthaza amaklayenti ami ukuthi enze ukungena okuningana okucatshangwayo usuku lonke - ngenkathi usekhaya ekuseni, uqala usuku lwakho lomsebenzi, emini, ntambama, ushintsha usiya emsebenzini nangaphambi kokulala," kusho uRigney. "Lokhu kungena kungaba yimizuzwana engama-30 kuye kwangama-60 ubude futhi kukuvumela ukuthi ukwazi ukusetha kabusha isimiso sakho sezinzwa."

I-MBSR ingakusiza ulawule imizwa yakho, izifundo zibonisa. Ungenza umkhuba ojulile, osemthethweni usebenzisa uhlelo lokusebenza olufana ne-Headspace noma uthathe nje imizuzu embalwa ukuvala amehlo akho bese ugxila kokukhona.

URigney uncoma ukwazisa isimo sakho samanje somzwelo futhi ugxile emoyeni ongena futhi ushiye amaphaphu akho.

Uzokhuluma nini nompetha

Izindlela ze-DIY kuhle ukuba nazo ku-arsenal yakho, kepha uma ubhekene noshintsho olukhulu lokuphila noma ukulahleka noma uma izingcindezi ezincane zinqwabelana eziphakeme ze-Everest, finyelela kuchwepheshe wezempilo yengqondo.

Ukukhuluma ngezinkathazo nezimbangela kunganikeza ukukhululeka okukhulu, futhi i-pro ingakusiza wenze ngezifiso amasu wokucindezela okukusebenzelayo.

Impela, ungakhathazeki ngezinketho zokusiza ekucindezelekeni. Uma amasu ashiwo lapha engakukhululi ekushayweni uvalo nengcindezi, wabuyekeze ukuze afane nezidingo zakho ezithile noma indlela ophila ngayo.

"Ayikho indlela eqondile yale mikhuba," kukhumbuza uRigney. “Yiba nezimbalwa ebhokisini lakho lamathuluzi. Izinhlobo ezahlukahlukene zokuxineka zingadinga izinhlobo ezahlukene zamakhono okubhekana nazo. Ngakho dlala ngayo kancane. ”

UJennifer Chesak ungumhleli wencwadi ozimele waseNashville futhi ofundisa ukubhala. Ungumlobi wokuzilibazisa, ukuqina komzimba, nomlobi wezempilo ezincwadini eziningi zezwe. Uthole i-Master of Science yakhe ebuntathelini evela eNyakatho-ntshonalanga yeMedill futhi usebenza kwinoveli yakhe yokuqala eqanjiwe, ebekwe ezweni lakubo eNorth Dakota.