Iindlela ezili-11 onokubetha ngazo uxinzelelo

Umxholo

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Ngaba kungakuhle ukuba ube nakho ukwenza impumlo elula, njengoSamantha ku "Bashiwe," kunye - poof! -- ngomlingo ucime iingcinezelo zobomi njengoko behamba ngendlela yakho? Ukushukuma okuncinci kweproboscis kwaye ngequbuliso umphathi wakho unxibe ihalo, idesika yakho icocekile kwaye zonke iitrafikhi ezithintela indlela yakho ziyanyamalala.

Kuba ubugqwirha obunje akunakulindeleka ukuba bube semandleni akho nangaliphi na ixesha kungekudala, isisombululo sasemhlabeni kuphela kukuthatha uxanduva kwaye uzigcine. "Umzimba womntu awuzange wenzelwe ukujongana noxinzelelo olungapheliyo," utshilo uPamela Peeke, MD, MPH, unjingalwazi oncedisayo wezonyango kwiYunivesithi yaseMaryland School of Medicine kunye nombhali Ukulwa namafutha emva kwama-40 (Viking, 2000). Ukukhutshwa kwehomoni yoxinzelelo lwe-cortisol kunye ne-neurotransmitter adrenalin isempilweni ngokupheleleyo phantsi koxinzelelo lwexesha elifutshane, njengaxa ufuna ukubaleka inja enomsindo kwaye iihormoni ezinjalo zikugcina uphaphile kwaye ugxile. Ingxaki kuxa siphila ubomi obusenza ukuba sizive ngathi sibaleka rhoqo kwinja enomsindo, utshilo uPeeke. "Ukunyuka kwamanqanaba e-cortisol kunye ne-adrenalin kwisiseko esinganyangekiyo kuyaziwa ngokuba yityhefu phantse kuyo yonke inkqubo yomzimba."

Phambi koxinzelelo luyisingela phantsi impilo yakho, kunye nempilo yakho, yamkela ezi ndlela zilula zili-11 zokuzihlangula.

Zisindise

1. Ukukhathazeka ngento enye ngexesha. Abafazi baxhalatyiswa ngakumbi kunamadoda. Kuphononongo lwezibini ezitshatileyo ezili-166 ezazigcina iidayari zoxinzelelo iiveki ezintandathu, uRonald Kessler, Ph.D., ugqirha wezengqondo kunye nonjingalwazi womgaqo-nkqubo wokhathalelo lwempilo kwiYunivesithi yaseHarvard, wafumanisa ukuba abasetyhini baziva bexinezelekile rhoqo kunamadoda kuba abantu basetyhini bathanda ukukhathazeka ngendlela yehlabathi jikelele. Ngelixa indoda isenokukhathazeka malunga nento yokwenyani kunye nengqalileyo- enje ngokuba usandula ukugqithiselwa ukunyuselwa- owasetyhini uya kuhlala enexhala malunga nomsebenzi wakhe, ubunzima bakhe, kunye nokuba sempilweni kwelungu ngalinye usapho lwakhe olwandisiweyo. Gcina uxinzelelo lwakho lujolise kwimicimbi yokwenyani, ekhawulezileyo, kwaye ucwangcise izinto ozicingayo okanye ezo ungazilawuliyo, kwaye uya kunciphisa ngokuzenzekelayo uxinzelelo.

2. Gxila kwiimvakalelo zakho imizuzu embalwa ngosuku. Imizuzu embalwa ngosuku, ziqhelanise nokukhumbula-ujolise kuphela kwinto eyenzekayo ngoku-nokuba kukuzilolonga okanye uthatha ikhefu emsebenzini, utshilo u-Alice Domar, Ph.D., umlawuli weNgqondo / IZiko leZiko lezeMpilo yaBasetyhini eBeth Israel iZiko loNyango laseDacacess eCambridge, eMass., Kunye nombhali we Ukuzondla (IViking, 2000). “Thatha uhambo lokuphumla lwemizuzu engama-20 kwaye ungacingi ngamaxhala akho omsebenzi okanye nantoni na eyenye,” ucebisa uDomar. "Nikela ingqalelo kuphela kwiimvakalelo zakho - into oyibonayo, ukuva, ukuva, ukuvumba. Ukuba unokwenza loo nto yonke imihla, yenza umehluko omkhulu kwimpilo yakho yengqondo kunye nomzimba."

3. Thetha malunga - okanye ubhale phandle - yintoni ekukhathazayo. Ukubhala okanye ukuthetha ngezinto ezikudlayo-kwidayari, nabahlobo, kwiqela lenkxaso okanye nakwifayile yekhompyuter yasekhaya-kunceda ukuba uzive ulilolo kwaye ungenamandla. Uphononongo olunye, olupapashwe kwi Ijenali yoMbutho Wezonyango waseMelika, ujonge abantu abane-rheumatoid arthritis okanye i-asthma-- iimeko ezaziwa ngokuba zinoxinzelelo. Elinye iqela lilandelelanise izinto ngendlela ebelizenza ngayo yonke imihla. Elinye iqela lacelwa ukuba libhale yonke imihla malunga nokuba kwakunjani, kubandakanya uloyiko kunye nentlungu, ukuba nesifo sabo. Oko kwafunyaniswa ngabaphandi: Abantu ababhala ixesha elide ngeemvakalelo zabo babeneziganeko ezimbalwa kakhulu zesigulo sabo.

4. Nokuba uxakeke kangakanani okanye uxakeke kangakanani na, yenza imithambo. UDomar uthi: “Umthambo yeyona nto isebenzayo yokuphelisa uxinzelelo. Kutshanje abaphandi bafumanise ukuba emva kokuchitha imizuzu engama-30 kwitreadmill, izifundo zabo zifumene ama-25 eepesenti asezantsi kwiimvavanyo ezilinganisa uxinzelelo kwaye zibonise utshintsho olufanelekileyo kwimisebenzi yobuchopho.

"Ukuba owasetyhini unexesha lokuzenzela into enye ngosuku, ndingathi ukwenza umthambo," uqinisekisa uDomar. Ukuba awukwazi ukubetha indawo yokuzivocavoca okanye iindlela zokuhamba, nokuba uhamba ngemizuzu engama-30 ngesidlo sasemini okanye ukuvuka amaxesha amaninzi ngosuku ukuze uzolule kwaye uhambe-hamba kuya kunceda ukunciphisa uxinzelelo.

5. Thatha ixesha lokuchukumiseka. Iingcali azifumanisanga ukuba kutheni umzimba wakho ucinezelwe kwaye unyanzelekile ukuba wenze imisebenzi emangalisayo, kodwa bayazi ukuba iyenzeka. Uphononongo lubonisa ukuba ukuthambisa kunokhawulezisa ukufumana ubunzima kwiintsana ezizelwe ngaphambi kwexesha, kuphuculwe ukusebenza kwemiphunga kwi-asthmatics kunye nokunyusa amajoni omzimba kumadoda ane-HIV, utshilo umphandi / ugqirha wengqondo uTiffany Field, Ph.D., weYunivesithi yaseMiami yeTouch Research Institute. Ukuba awukwazi ukuzonwabisa ngokuthanjiswa komzimba ogcweleyo, ziphathe ngokwamayeza ohamba ngeenyawo ngamaxesha athile, ukuzilungisa ubuso okanye ubuso - konke ukukhulisa, ukuphatha ngezandla ezinikezela ngezibonelelo zokuthambisa.

6. Thetha ulwimi olungenaxinzelelo. Abantu abaluphatha kakuhle uxinzelelo bathanda ukusebenzisa le nto iingcali zoxinzelelo zibiza ngokuba "sisimbo sokuchaza esithembisayo." Abazibethi xa izinto zingasebenzi. Endaweni yokusebenzisa iingxelo ezonakalisa isiganeko, njengokuthi "ndisilele ngokupheleleyo," banokuthi ngaphakathi kwabo, "Ndifuna ukusebenza kwi-backhand yam." Okanye baya kudlulisela ityala kumthombo wangaphandle. Endaweni yokuthi, "Ndiyivuthele ngokwenene le ntetho," ngu, "Yayilicandelo elinzima ukubandakanyeka."

UPeeke ukhuthaza abantu basetyhini ukuba bathathe igama elithi "lindela" endaweni yelithi "ngethemba." "Ndiyakholelwa kwelona nani likhulu letyhefu, uxinzelelo olungapheliyo luvela kulindelo olungafezekiseki," utshilo. Ukulindelwa kunokusetyenziselwa kuphela ezo zinto unegunya lokuzilawula.Ungalindela ukuba uphelise unxano lwakho ngokusela amanzi. Awunakulindela ukufumana umsebenzi osandula ukundliwanondlebe. Unokuba nethemba lokuyifumana. Cinga "ithemba" endaweni "yokulindela" kwaye uya kunciphisa kakhulu uxinzelelo.

7. Musa ukuba nzulu kangako. Akukho nto ifana nokuxhalaba ukutshabalalisa uburharha bakho. Kuya kulandela ke, ukuba akunakwenzeka ukuba uzive uxinzelelekile xa uzingele ulingane ngokugigitheka. Izifundo zibonisile, enyanisweni, ukuba ukuhleka akuphelisi kuphela uxinzelelo, kodwa kuyaphucula ukusebenza komzimba. "Guqula iziqhulo nabahlobo bakho," ucebisa njalo uDomar. "Fumana isilver screen saver. Qeshisa imovie ehlekisayo xa ufika ekhaya. Yeka ukuthatha izinto nzulu!"

8. "Umlilo" loo mazwi okunganaki. Sonke sinayo into uPeeke ayibiza ngokuthi "urhulumente wangaphakathi," owenziwe ngamazwi ahlukeneyo athi asiqhube okanye asiqhube. "Abanye baba bantu - ababalulekileyo - bakhethwa kweso sikhundla," utshilo uPeeke, "kwaye abanye babengekho kodwa ngandlela thile bangena ebhodini nakanjani - njengabamelwane abangqokolayo, abaphathi abancinci." U-Peeke ucebisa ukuba ujonge igumbi lebhodi kwaye ugxothe abo bantu bangenzi nto ngaphandle kokwenza uxinzelelo ebomini bakho. Ukukhetha ukungahoyi igalelo labo kuhlambulula kwaye kunika amandla, kuba kuthetha ukuba awusabavumeli abo bantu ukuba batyhale amaqhosha akho.

9. Kanye ngemini, hamba. Xa usesihogweni sosuku-olungileyo okanye olubi-ukukhangela imizuzu eyi-10-15 kuyavuselela. Fumana indawo wedwa (kwaye ngokuqinisekileyo umsele weselfowuni) - igumbi eliphezulu, igumbi lokuhlambela, ikhefi ethuleyo, umthi omkhulu we-oki-kwaye usule isileyiti esicocekileyo imizuzu embalwa. Yenza nantoni na ekuhlaziyayo: Camngca, funda inoveli, ucule okanye usefe iti. U-Dean Ornish, MD, umlawuli we-Preventive Medicine Research Institute e-Sausalito, e-Calif uthi: "Kubalulekile ukuthatha ixesha, nokuba yimizuzu nje embalwa, ukuseka uxolo lwangaphakathi" ixesha ulabile, kodwa ungaguquguquki kwaye usenza into mihla le. "

10. Chaza nokuba inye into elungileyo eyenzekileyo namhlanje. Yimeko edlalwa rhoqo ngokuhlwa kwilizwe liphela: Buya ekhaya uvela emsebenzini kwaye uqalise ukukhupha iqabane lakho okanye umntu ohlala naye malunga nosuku lwakho. Endaweni yokudala umoya ongalunganga ngomzuzu ungena emnyango, zama ukuqala ngorhatya nosapho okanye nabahlobo bakho ngokutshintshiselana ngento uDomar ayibiza ngokuba "ziindaba kunye nempahla." “Yonke imihla kwenzeka into entle, nokuba ubuvaleleke ezindleleni kwaye kukho umntu okuvumela ukuba umdlule,” utshilo.

11. Njengesiko, thabatha uxinzelelo ngokoqobo, emva koko ulikhulule. "Nokuba kulungile, kubi, phezulu, phantsi, ububi okanye ubomi obungonwabisiyo ngamanye amaxesha, eyona nto ibalulekileyo kukuba kufuneka siyamkele," utshilo uPeeke. "Kubaluleke kakhulu ukuba ucinge malunga nokomelela, ukunwebeka, ukubanakho ukubuyisa umva."

Ukufezekisa le POV intle, uPeeke ucebisa ukuba wenze umthambo we-tai chi owaziwa ngokuba "uwola ingwe," apho uthatha iingalo zakho, uzisasaze ngokubanzi, ubeke izandla zakho kunye emva koko uzobe - kunye nayo yonke into ekujikelezileyo - ukuya kwinkaba yakho. , liziko lobukho bakho. "Ingwe imele konke obubomi," ucacisa uPeeke. "Lihle, lifudumele, linemibala, linamandla, liyingozi, linika ubomi kwaye lisongela ubomi. Yinto yonke. Ukwenza oku kukuvumela ukuba uthi" Ndithatha konke, okubi ngokulungileyo. Emva koko ubuyisela izandla zakho kwaye uzityhalele ngaphandle. "Ngokwenza oku uthi, 'Jonga, ndiyamkele kwaye ndayidibanisa yonke into eyenzekileyo kum kwaye andisayivumeli ukuba indenze uxinzelelo.' "Kwaye xa ukwazi ukulawula uxinzelelo, ayisakwazi kukulawula.

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