Ama-Stress Busters: Izindlela ezi-3 Zokuhlala Unempilo

-Delile

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Izinhlelo zomshado. Uhlu olude lwezinto okufanele zenziwe. Izethulo zomsebenzi. Masibhekane nakho: Izinga elithile lokucindezeleka alinakugwenywa futhi empeleni alilimazi kangako. "Inani elifanele lengcindezi lingasiphoqa ukuthi siphumelele," kusho uKatherine Nordal, Ph.D., umqondisi omkhulu we-American Psychological Association (APA). "Yikho okusivusa ekuseni sihambe." Kodwa engeza izindaba zezomnotho ezidabukisayo ezinkingeni zansuku zonke, futhi izinga lakho lokucindezeleka lingangena ngokushesha, libeke impilo yakho engcupheni.

"Ukukhathazeka ngokweqile kuholela ekukhuphukeni kwengcindezi yegazi nokushaya kwenhliziyo, ukucwilisa ukusebenza kwamasosha omzimba, kanye nokukhathala, ukuqwasha nokuqina kwemisipha," kusho uNordal. "Ukuhlala sicindezelekile kusenza sibe nenkalankala futhi singazweli ngokweqile, lokhu kulimaza ubudlelwano bethu."

Ochwepheshe bathi izinkinga zezomnotho zakamuva zenze abantu abaningi basengozini yokukhathazeka ngokweqile. Ocwaningweni lwakamuva lwe-APA, amaphesenti angama-80 abaphendulile abiza umnotho njengomthombo obalulekile wengcindezi, kanti amaphesenti angama-47 abika ukwanda kwengcindezi ngonyaka odlule. Futhi iningi labantu alibhekani nalo ngendlela ekhiqizayo: Cishe uhhafu waleyo mibiko evotelwe idla ngokweqile noma idla ukudla okungenampilo, kanti amaphesenti angama-39 abika ukweqa ukudla. Nakuba ungeke ukwazi ukuqeda ukungezwani empilweni yakho, ungafunda ukuyilawula. Qala ngokuba yingcweti amasu amathathu ka-Nordal okunciphisa ingcindezi. Kule ndawo engenakhathazeka, noma kunjalo, akukho ukuncibilika okuvunyelwe.

1) I-Stash Energy-Boosting Snacks

Ukwanda kwama-hormone okucindezeleka kusishiya sisengozini yokuhalela ukudla okuneshukela, okunamafutha okuthi, uma ukuyeke, kucekele phansi izinhlelo zokwehlisa isisindo,” kusho uNordal. Lapho ukungezwani kuphakama, lwisana nesifiso sokwehlisela isikhafu isikhwama samashidi amazambane ngokugcina ukudla okulula okunempilo esikhwameni sakho, ekhabetheni lakho ledeski, ngisho nasephaketheni lakho lejazi.

Ithiphu: Zama ukumunca lokhu kudla okulwa nengcindezi: ama-alimondi (agcwele uvithamini E onempilo yenhliziyo kanye ne-zinc yokwakha amasosha omzimba); imifino enamaqabunga nezinhlamvu eziphelele (zigcwele i-magnesium ekhiqiza amandla); amajikijolo aluhlaza okwesibhakabhaka, ama-kiwi, amakhabe nopelepele obomvu (ocebile ngovithamini C oqinisa amasosha omzimba).

2) Qala iSiko Lokuphumula

Zibophezele ekuzinakekeleni ngokuhlela imizuzu engama-30 yokuphumula ngosuku. Izindlela zokuphumula (ngokwesibonelo, ukuphefumula okujulile noma ukuzindla) kunganciphisa ukugxila kwamahomoni okucindezeleka emzimbeni wakho, kwehlise izinga lokushaya kwenhliziyo yakho futhi kuthulise ingqondo yakho. Buka umbukiso wesilayidi wezithombe kusuka eholidini lakho lokugcina lomndeni kukhompyutha yakho ephathekayo; shayela umngane okude; khanyisa ikhandlela elinephunga le-lavender, faka umculo opholile futhi ugeze ngamanzi afudumele; noma ubeke isikhathi esithile sokuxabana nomfana wakho. "Noma ngabe yimuphi umsebenzi owukhethayo, okusemqoka ukungaguquguquki. Ngaleyo ndlela uyazi ukuthi unokuthile okujabulelayo okulindele," kusho uNordal.

Ithiphu: Funda ukuzivocavoca okumbalwa futhi ulalele amathrekhi omculo apholisayo e-University of Pittsburgh Medical Center Relaxation Center.

3) Hlala Uxhunyiwe

Uma uzizwa udangele futhi ukhungathekile, melana nesifiso sokuqala ukuhlanganisa izimemo ze-dinner-party neze-movie. "Ukuzikhukhumeza kukhulisa izinga lokucindezeleka, ngakho-ke zama ukuthi ungabanjwa yi-hype ebumnyama ne-doom," kusho uNordal. "Uma uzwa ukuthi imali iyakhama, yelula isandla umeme abamngani epaki noma oyogibela ibhayisikili noma uskene uhlu lwemicimbi yamakhonsathi noma imibukiso yamahhala."

Ithiphu: Setha ubusuku be-chic-flick bamaviki onke nezintombi zakho noma vakashela iklabhu yamahlaya nomfana wakho. Ukuhleka kwandisa imithambo yegazi (okwandisa ukugeleza kwegazi futhi kunciphisa izimpawu ezingokomzimba zokucindezeleka) futhi kucuphe ukukhululwa kwama-endorphin wokuzizwa kahle ebuchosheni bakho. Ngaphezu kwalokho, ucwaningo oluvela eLoma Linda University luthola ukuthi ukuhleka okulindelekile kunciphisa ama-hormone amakhulu we-cortisol (ngamaphesenti angama-39), i-adrenaline (ngamaphesenti angama-70) kanye ne-dopamine (ngamaphesenti angama-38).

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