Ukuzijwayeza Ukuzinakekela Kungathuthukisa Amasosha omzimba - Nansi Kanjani

-Delile

• Yakha Ngezenzo Ezikhona
• Thuthukisa Umkhuba Wokuzindla
• Buyekeza kwe-

Noma ungenasisindo sobhadane, ubunzima bansuku zonke bungakushiya ukhishwe ngokungaguquguquki kwamahomoni okucindezeleka emzimbeni wethu - ekugcineni okwandisa ukuvuvukala futhi wehlise ukuphendula komzimba wakho.

Kodwa kukhona ukulungisa: "Lapho sizibandakanya ekuziphatheni kokuzinakekela, sinciphisa ukuphendula kwengcindezi yomzimba wethu, noma ukuvuswa kwesimiso sezinzwa esizwelayo, futhi senze isimiso sethu sokuphumula sisebenze, esikwaziwa nangokuthi isimiso sethu sezinzwa esine-parasympathetic," kusho uSarah Bren, Ph.D ., isazi sokusebenza kwengqondo emitholampilo ePelham, eNew York. "Umzimba wethu uyeka ukukhiqizwa kwe-cortisol ne-adrenaline, futhi izinga lokushaya kwenhliziyo yethu lingahamba kancane."

Ngaphezu kwalokho, izenzo zokuzinakekela ezinamandla kakhulu zingenzeka kalula futhi azibizi lutho. Faka le mikhuba esekelwa yisayensi ohlelweni lwakho lokugcina amasosha akho omzimba aqinile.

Yakha Ngezenzo Ezikhona

Kokunye ukuhlola kweHarvard, ababambiqhaza bazilinganise njengabajabule kakhulu ngenkathi empeleni begxile emsebenzini abebewenza kunokuba bacabange ngokunye. (Ngokusho kwabacwaningi, izingqondo zabantu zizulazula cishe ingxenye yesikhathi.) Yini eyenza uhlu lwezenzo zombili eziyala ngokuthembekile ukunaka komuntu futhi andise injabulo? Izinto ezintathu ezigcwele phezulu: ukuzivocavoca, ukulalela umculo, nokwenza uthando.

Okulandelayo, hlela izingcingo masonto onke, noma uhlangane nomngane omuhle wokuhamba kusihlwa, kusho uFrancyne Zeltser, isazi sokusebenza kwengqondo emtholampilo eNew York. "Lokho kungaba nomthelela ohlala isikhathi eside kuneminye imisebenzi oyikhetha ngesikhathi sakho esikhululekile," kusho uZeltser. Ngempela, olunye ucwaningo oluvela eHarvard luthole ukuthi ukuba nobudlelwano obuseduze kubikezela ukwehla kancane kwengqondo nangokomzimba kamuva empilweni futhi kungasisiza siphile impilo ende, enenjabulo. (Okuhlobene: Isixhumanisi Esiphakathi Kwenjabulo Nesistimu Yakho Yokuzivikela Emzimbeni)

Thuthukisa Umkhuba Wokuzindla

Abaphenyi baseYunivesithi yaseWisconsin-Madison bathola ukuthi ukuzindla kwengqondo kungathuthukisa ukusebenza komzimba. Ababambiqhaza ocwaningweni bajovwe ngomgomo womkhuhlane. Ingxenye yabo nayo ithole ukuqeqeshwa kwengqondo, kanti abanye abakutholanga. Ngemuva kwamasonto ayisishiyagalombili, iqembu lokucabanga libonise amazinga amakhulu ama-antibodies, libanikeza ngempumelelo ikhono lokulwa nemikhuhlane. (I-PS impendulo enamandla yokuzivikela komzimba akuyona ukuphela kwenzuzo yezempilo yokuzindla.)

Ungayisebenzisa kanjani le Zen? "Ingxenye yokuzinakekela ukuziphendulela ngokukwenza," kusho uZeltser. "Imvamisa kuba yinto yokuqala ukuphuma ngefasitela uma kuvela enye into." Yilwa nalokhu ngokuthola imizuzu eyi-10 osukwini lwakho - into yokuqala ekuseni, noma ngemuva nje kwesidlo sasemini - ukulingana nomsebenzi wokuzinakekela njengokuzindla okuqondisiwe, usho kanjalo. Zama izinhlelo zokusebenza ezilula zokuzindla, ezifana ne-My Life noma i-Buddhify, ezikudabula ngamakhefu engqondo obude obuhlukahlukene.

Shape Magazine, ngoJuni 2021

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