Iindlela ezi-7 zokuzigcina ekucingeni ngokuzinkcinkca

Umxholo

• Hlaziya umthambo wakho
• Yitya ukutya okungenazondlo kangako nokutya okupheleleyo
• Gcina incwadi yokubulela
• Ziqhelise ukucamngca
• Jika kwindalo
• Lala ngokwaneleyo
• Cela umngeni kwiingcinga ezimbi kwaye uhlale ukhona
• Uphengululo lwe

Kubomi bethu obukhawulezayo, ayimangalisi into yokuba sifumana uxinzelelo kunye noluntu oluchaphazelekileyo ngokwasengqondweni kunangaphambili. Itekhnoloji inokuba yenza izinto zibe lula ngeendlela ezithile, kodwa ikwasinika okungakumbi ukuba sicinge ngayo ngexesha elincinci.

"Ngo-2016, sinolwazi oluthe kratya, amajelo eendaba, iibhilibhodi, imiyalezo, iminxeba, ii-imeyile, kunye nemisindo ehlasela ngathi kunanini na ngaphambili," utshilo uKelsey Patel, umqeqeshi wobomi waseBeverly Hills. "Ukuba uhlala umzuzwana kwaye uthathele ingqalelo ukuba kungakanani okwenzeka engqondweni yakho ngaxeshanye, uya kothuka ziziphumo."

Sihlala sisindwa yimfuno kunye noxanduva esiluthathayo, into ebesifanele ukuba siyayenza, ngubani esifanele ukuba lapho, kufuneka siye eholideyini, kufuneka sicinge njani, ngubani esimele ukumthumelela i-imeyile, into emasiyitye, apho kufuneka Sebenza, njl. Isenza ukuba "sicinge nzulu," okanye sithathe inkxalabo engapheliyo kwaye sikhanyise ngayo ngaphandle kokuyisombulula ingxaki. Oku kukhokelela kwiimpawu ezimbi ezinje ngexhala, ukungabikho kokugxila, ukuchitha ixesha, ukungakhathali, ukungonwabi kunye nokunye.

Ukuba kukho izinto ezithile esingenaxesha lazo kubomi bethu obuxakekileyo, kufuneka ibe zezi zinto zisihlisayo. Ukuhlangula: ezi ngcebiso zivunyiweyo ziingcali zokuyeka le ndlela yokucinga ngokuzinkcinkca kunye nokuphila ubomi obukhululekileyo, obungenaxhala.

Hlaziya umthambo wakho

Xa ubambekile entlokweni yakho kwaye awukwazi ukuphuma, ukuhambisa umzimba wakho kunokwenza iqhinga. Uphando lubonise unxibelelwano phantse oluthile phakathi kokuzilolonga kunye nokuphucula impilo yengqondo. Ngaphandle kokunciphisa i-pent-up angst, umsebenzi owenziwe ngokomzimba unokufundisa ingqondo yakho ukuba ikwazi ukuxhathisa ngenxa yokuba umthambo uthatha iimpendulo ezininzi ezifana noxinzelelo lwengqondo," kusho uPetalyn Halgreen, umqeqeshi wobomi oqinisekisiweyo kunye nokusebenza. "Ukunyusa izinga lentliziyo yakho ngokuzilolonga kubangela ukuba uxinzelelo lwegazi lunyuke kwaye, ngokuhamba kwexesha, umkhuba ubonakala uqeqesha umzimba ukuba uphathe ezo nguqu."

Thatha iklasi yakho yokomelela oyithandayo, okanye ufumane iklasi yomqeqeshi oyithandayo ehlala iphakamisa umoya wakho. “Ndifumene amanqaku kubathengi bam abaninzi abasebenze emva kokuba benosuku olubi kakhulu, kwaye bashiye iklasi benamandla abo aphezulu kwaye beziva bonwabile,” utshilo uPatel.

Yitya ukutya okungenazondlo kangako nokutya okupheleleyo

Iivithamini ezithile, iiminerali, kunye nezinye iikhompawundi ekutyeni zisebenza phantse njengamayeza obuchopho. "Ukutya kokutya okupheleleyo okufana neziqhamo, imifuno, ukutya okuziinkozo, inyama engacacanga, kunye nentlanzi kunganciphisa inani loxinzelelo lomntu, ngelixa ukutya ukutya okungalunganga kuvelisa iziphumo ezichaseneyo," utshilo uHalgreen. "Okunye ukutya, njengalezo zityebile kumafutha e-omega-3, zinokufana namayeza endalo okulwa noxinzelelo xa utyiwa rhoqo." Abantu abanengxaki yokuxhalaba bathi ukunciphisa konke ukutya okunesitatshi kunye nokutya ukutya okutsha kubenze bazive bengamavila kunye neemvakalelo. Cinga ukunciphisa inani lakho leCaffeine okanye ukusela utywala, kananjalo, njengoko besaziwa ngokwandisa uxinzelelo kunye nokubangela uloyiko.

Gcina incwadi yokubulela

Iingcali zengqondo zithi iingcinga zikhokelela kwiimvakalelo, kwaye ezo mvakalelo zikhokelela kwizenzo. Oko kuthetha ukuba ucinga ngeengcinga ezakhayo kwaye uziva unombulelo, kunokwenzeka ukuba uthathe inyathelo elinemveliso-kunye nawe awuzukuqala ukuphumela kwixhala.

"Xa ujolisa kwizinto ezintle kwaye ubhale phantsi okanye ubhale phantsi ngengqondo oko kukusebenzelayo ebomini, utshintsha isandi sentloko entlokweni yakho," utshilo uPaulette Kouffman Sherman, uPs.D, ugqirha wezengqondo kunye nombhali. Incwadi yeeBhafu eziNgcwele: 52 amasiko okuhlamba ukuvuselela umoya wakho.

Imithambo yokubhala inceda ukuhambisa amandla kunye nexhala lengqondo ephepheni, ukuze ukwazi ukukhulula iingcinga ekubambeni okuqinileyo kwengqondo yakho kwaye uqhagamshele koko kusentliziyweni yakho. “Thatha usiba nephepha ubhale phantsi izinto ezilishumi oziva unexhala ngazo,” utsho uPatel. "Emva koko bhala olunye uluhlu ecaleni kwayo uzibuze ukuba kutheni uziva uxhalabile okanye ukoyiswa yinto nganye." Oku kuya kukunceda ukuba uqonde ngcono imvakalelo engaphantsi kwayo yonke loo nto yokucinga kwaye ngokuqinisekileyo kuya kunceda ukukhulula enye yayo.

Ziqhelise ukucamngca

Nokuba ishedyuli yakho exakekileyo ivumela kuphela imizuzu eli-10 ngosuku, thatha eli xesha lininzi ukuze ufumane ukuzola nokuzola ebomini bakho. Uluvo kukugxila ekuphefumlweni okanye kwindawo enoxolo, ke awucingi ngezinto ezidala ixhala, utshilo uGqirha Sherman. "Oku kukwafundisa ukuba nguwe kuphela ophethe iingcinga kunye nezenzo zakho, eziya kuthi ke zikuncede unciphise ukugxila kwakho kwizinto ezikwenza uzive ucacile kwaye uzolile imini yonke."

Ukuba ulixesha lokuqala lokucamngca, yazi ukuba kungathatha ixesha ukuziva ngathi ingqondo yakho icinyiwe. Kwaye khumbula: akukho ndlela eyiyo okanye engalunganga yokucamngca. "Ingcebiso yam yexesha lokuqala kukuseta isibali-xesha sakho imizuzu eli-10, uhlale endaweni ekhululekile okanye ulale phantsi ukuba unengxaki yomqolo, thatha ezintathu ukuya kwezine ukuphefumla okunzulu, kwaye uzive uphumle kwimiphefumlo uyeke," utsho uPatel.

Jika kwindalo

Ukuba uhlala kwisixeko esinabantu abaninzi, ukugcwala kwabantu kunye nokuxinana kobomi bomsebenzi, kubaluleke ngakumbi ukukhumbula umhlaba okhoyo ngaphandle kweendonga zesixeko. Ukutshintsha ngokulula kwindawo yakho-kude nengxolo kunye nesiphithiphithi-kuya kunceda ukukhulula ingqondo yakho. “Fumana ukuba zeziphi iindawo ezisemaphandleni onokuthatha uloliwe ohamba kwindawo ohlala kuyo okanye wenze uphando ngeebhasi xa ukhenketha okanye uhambo lwangaphandle,” utshilo uPatel. "Oku kunokukunceda uvuselele, uvule kwaye ufumane iziko elicacileyo." Nje ukuba ubuye emphefumlweni wakho womoya omtsha, uyakumangaliswa yindlela ekulungele ngayo ukubuyela kubusi bemihla ngemihla.

Lala ngokwaneleyo

Xa ingqondo yakho ingabonakali ivaliwe, kunokuba yinto engenakwenzeka ukucofa iingcinga zakho ngokwaneleyo ukuze ufumane iiyure zokulala ezisibhozo ngobusuku. Kodwa ukuqinisekisa ukuba ufumana ukuphumla ngokwaneleyo kubalulekile ekusebenzeni kakuhle emsebenzini wakho, kubomi bakho bezentlalo kwaye ngakumbi kwiiklasi zakho zokomelela komzimba. "Ukuphuthelwa kuye kwaba sisifo sesizwe, kwaye ezinye iingqikelelo zibonisa ukuba ukuya kuma-40 epesenti yabantu abadala, ngakumbi abasetyhini, banengxaki yokungalali," utshilo uHalgreen. "Kwayeyona nto iphambili ekuqhekekeni kunye nokudakumba." Ukunceda ingqondo yakho ihlale kwaye ilungiselele ukuphumla, misela isithethe sasebusuku sokuphumla, njengokuhlamba okanye ukufunda incwadi ukunceda umoya.

Cela umngeni kwiingcinga ezimbi kwaye uhlale ukhona

UGqr. Sherman uthi, xa uzoyikisa ngokugxeka kakhulu ngekamva okanye ngokubangela intlekele, zama ukuzibamba. "Xa uzoyika ngokugxeka kakhulu ngekamva okanye wenze intlekele ungazibamba kwaye ukhumbule ukuhlala ukhona kwaye ungenzi iintlekele ezingekenzeki."

Ke ukuba unexhala lokucinga kukuba umhla wakho ngoMgqibelo awuzukuthanda, ungakhetha ukugxila kuzo zonke iindlela ungumntu obalaseleyo endaweni yoko. Uxinzelelo oluninzi lubangelwa kukuba kuloo mazwe mabini endaweni yokuzibandakanya apha nangoku, utshilo. "Gxotha ixesha elidlulileyo kunye nexesha elizayo njengebali awunayo indlela yokwazi kwaye uzikhumbuze ukuba okwangoku yinqaku lakho lamandla kunye nenyaniso kuphela yangoku."

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