Iindlela ezili-8 zokuphumla ukuzola ingqondo

Umxholo

• 1. Camngca yonke imihla
• 2. Ziqhelise nokuzilolonga imizuzu engama-30
• 3. Ukucinga kakuhle
• Thatha ixesha lakho
• 5. Hlala nabahlobo bakho
• 6. Yitya ukutya okusempilweni ukuze uzikhusele kuxinzelelo
• 7. Yenza umyalezo wokuthambisa
• 8. Ukuthatha amayeza endalo
• Iti ye-Chamomile kunye nekati
• Iti yeValerian
• ILavender inhaler

Ukuzolisa ingqondo ephazamisekileyo, kukho iindlela zokuphumla ezinje ngokucamngca, ukwenza umthambo rhoqo, ukutya okusempilweni, ukumamela umculo opholileyo okanye nokusebenzisa amayeza endalo, anokukunceda ulale ngcono.

Uxinzelelo, ukongeza ekuchaphazeleni ingqondo, lunokubangela uxinzelelo lomsipha, ukulahleka kweenwele, isiyezi kunye nentloko ebuhlungu rhoqo, ezinokuzibonakalisa kubantu bayo yonke iminyaka, ke kubalulekile ukuba ulandele iindlela zokuphumla ukuthintela ezi mpawu okanye ukwanda kwezifo ezikhoyo.

1. Camngca yonke imihla

Ukucamngca kunokumzolisa umntu phantsi, kwaye kunokwenziwa naphina okanye nangaliphi na ixesha. Ngexesha lokucamngca, uxinzelelo luyanda, kwaye ezinye iingcinga ezididekileyo ezinokuba sisiseko soxinzelelo ziyasuswa, zikhuthaza impilo enkulu yomzimba kunye neemvakalelo, zibuyise umlinganiso kunye noxolo lwangaphakathi.

Zininzi iintlobo zokucamngca:

• Ukucamngca ngokukhokelwa: ngale ndlela yokucamngca, imifanekiso yengqondo yeendawo okanye yeemeko ezithathwa njengokuzonwabisa kufuneka zenziwe. Kule nto, izivamvo kufuneka zisetyenziswe ngevumba, izandi, imifanekiso kunye nokuthungwa, nokuba kungakhokelwa yingcali;

• Imantra: kule ndlela yokucamngca, igama, ibinzana okanye ingcinga iphindaphindwa kancinci ukunceda ukuzola, ukunqanda ukuphazamiseka;

• Ingqiqo: Olu hlobo lokucamngca lusekwe ekubeni nolwazi ngakumbi kunye nokwamkelwa kokuphila kumzuzu wangoku. Kufuneka yenziwe kwindawo ekhululekile, ihlala kuphela kulo mzuzu wangoku, kwaye ukuba kukho nayiphi na imvakalelo okanye inkxalabo evela, mayiyeke ngaphandle kokugxila kuyo, ukugweba okanye ukwenza izicwangciso. Bona ngakumbi ngendlela yokwenza ingqondo kwaye zeziphi izibonelelo zempilo;

• IQ gong: obu buchule buhlala budibanisa ukucamngca, ukuphumla, ukuhamba komzimba kunye nokwenza umthambo ukubuyisela kunye nokugcina ukulingana;

  
  

• Tai chi: Olu luhlobo lokucamngca nobugcisa bemfazwe yaseTshayina apho iindlela ezithile zokuma kunye nokunyakaza kwenziwa kancinci, ngelixa uphefumla ngokunzulu;

• Yoga: ukuma komzimba kunye nokuziphefumla ngomculo opholileyo kuyenziwa ukukhuthaza umzimba oguqukayo kunye nengqondo ezolileyo. Njengoko umntu ehamba ngeeposisi ezifuna ibhalansi kunye noxinzelelo, bagxila kancinci kusuku lwabo oluxakekileyo nangaphezulu ngalo mzuzu. Bona ezinye izibonelelo zempilo zeyoga.

Ngokufanelekileyo, ukuziqhelanisa nobuchule, kuya kufuneka ukhethe indawo ethe cwaka, iindawo ezifanelekileyo kwaye ngaphezulu kwako konke ube nesimo sengqondo esifanelekileyo.

2. Ziqhelise nokuzilolonga imizuzu engama-30

Ukwenza ubuncinci imizuzu engama-30 yolunye uhlobo lomthambo womzimba, izibonelelo zeemvakalelo, kwaye lixesha elifanelekileyo lokucinga malunga neengxaki kunye nokufumana iindlela zokuzisombulula. Ukongeza, inciphisa inani le-cortisol, enxulumene noxinzelelo, kwaye ikhuphe ii-endorphins kwigazi elikhuthaza impilo-ntle.

Eyona mithambo ifanelekileyo yeyokuzivocavoca kwaye ezona zincinci zicetyiswayo zezokhuphiswano kuba zinokunyusa uxinzelelo. Unokuthatha uhambo esitratweni, elunxwemeni okanye ukhwele ibhayisekile, umzekelo.

3. Ukucinga kakuhle

Ithemba kunye nokuphelelwa lithemba kunokuchaphazela impilo kunye nentlalontle, ke kuya kufuneka ugcine ukucinga okuhle ngolu hlobo lulandelayo:

• Chonga kwaye utshintshe iingcinga ezimbi, ezinje ngokulinganisa imeko ethile, uzibek 'ityala okanye usokola kwangaphambili;
• Chonga iindawo zotshintsho ezijamelene nethemba, nokuba kukwasemsebenzini okanye kubudlelwane;
• Zijikeleze nabantu abanethemba;
• Hlolisisa ngokwentelekiso ingcinga nganye engalunganga evela;
• Ndiyabulela izinto ezintle ezenzekayo ebomini;
• Ziqhelise noburharha obuhle, uhleke okanye uncume ingakumbi ngamaxesha anzima.

Nokuba uchitha ixesha elincinci, kuya kufuneka ucinge kwaye ujonge kwinto elungileyo eyenzekayo.

Thatha ixesha lakho

Abanye abantu bakufumanisa kunzima ukuthi hayi kuso nasiphi na isicelo, nokuba abanalo ixesha. Kodwa ukuthi ewe kuyo yonke into kubangela noxinzelelo ngakumbi kunye noxolo lwengqondo oluncinci, ke kubalulekile ukuba uthathe ixesha lokwenza into oyithandayo, njengokufunda incwadi okanye ukuthatha uhambo, ngaphandle kokuziva unetyala.

Kubalulekile ukulawula ixesha phakathi komsebenzi kunye nobomi bomntu, uzama ukufumana ukulinganisela phakathi kwezi zibini.

5. Hlala nabahlobo bakho

Ukugcina ubomi boluntu kunye nabahlobo kunye nosapho kunceda ukunciphisa uxinzelelo. Ke, ukuthatha ikhefu kunye nomhlobo emsebenzini, ukuthetha nommelwane, ukubiza ilungu losapho, ziindlela zokunciphisa uxinzelelo, ngelixa ukhuthaza ubudlelwane obuhlala ixesha elide nabantu abasondeleyo kuwe.

6. Yitya ukutya okusempilweni ukuze uzikhusele kuxinzelelo

Ukulwa noxinzelelo, ukutya okunesondlo kufuneka kudliwe, kuthintelwe ukutya okugcwala amadlala eadrenal, njengoko edlala indima ebaluleke kakhulu ekulawuleni indlela umzimba ophendula ngayo kuxinzelelo, njengecaffeine, iswekile notywala, kunye nokukhetha ukutya okunotye iivithamini C, i-vitamin B5 kunye ne-B6, i-magnesium kunye ne-zinc.

I-Vitamin C inokufumaneka kwiziqhamo kunye nemifuno enjenge-strawberry, ii-orenji kunye ne-broccoli, i-vitamin B5 ikho kumaqanda, amakhowa, inkukhu kunye ne-salmon kwaye i-vitamin B6 inokufumaneka kwiilentile, kwi-trout nakwiibhanana. I-Zinc ikhona kwiimbotyi ezimnyama, iimbatyisi kunye neembaza kunye nemagniziyam kwiiamangile, umbona kunye nee-ertyisi. Unokukhetha kwakhona ukuthatha isongezelelo esinezakha mzimba ezifanayo ekubunjweni kwaso. Bona ngakumbi malunga nento yokutya ukulwa noxinzelelo kunye nokudinwa kwengqondo.

7. Yenza umyalezo wokuthambisa

Ukuthanjiswa ngeoyile eyimfuneko yeLavender, iEucalyptus okanye iChamomile kukhetho olukhulu lokunciphisa uxinzelelo lomsipha kunye noxinzelelo, njengoko zikhuthaza ukujikeleza kwegazi kunye nokuhlaziya amandla. Ukongeza, banceda ukunciphisa uxinzelelo lwezihlunu kunye nokukhuthaza ukuphumla kwemisipha.

Ioyile ekufuneka zisetyenzisiwe kolu hlobo lokuthambisa kufuneka zibe neempawu zonyango ezithi thomalalise kwaye ziphumle, ezifana ne-lavender okanye ioyile ye-chamomile umzekelo. Bona ngakumbi malunga nokwenza umthambo opholileyo ngeoyile eyimfuneko.

8. Ukuthatha amayeza endalo

Kukho iindlela ezahlukeneyo zendalo ezinokukunceda ukuzola kwengqondo kunye nokulala ngcono, ezinje:

Iti ye-Chamomile kunye nekati

I-Chamomile kunye ne-catnip ziyaphumla kwaye zithomalalisa kancinci.

Izithako

• 250 ml yamanzi abilayo
• 1 ithisipuni ye-chamomile eyomileyo
• 1 icephe ye-catnip eyomileyo

Imowudi yokulungiselela

Thela amanzi abilayo ngaphezulu kwamayeza kunye nesembozo, uvumele ukuma imizuzu elishumi kunye noxinzelelo. Sela iikomityi ezintathu ngosuku.

Iti yeValerian

IValerian sisidambisi esinamandla kwaye esikhuselekileyo siluncedo kakhulu kwiimeko zoxinzelelo kunye noxinzelelo.

Izithako

• 250 ml yamanzi abilayo
• 1 icephe leengcambu ezomileyo ze-valerian

Imowudi yokulungiselela

Thela amanzi abilayo ngaphezulu kwengcambu eyomileyo ye-valerian, emva koko uyigubungele ukuze iioyile ezifanelekileyo zinganyuki kwaye ziyeke zime imizuzu elishumi, emva koko uxinzelele. Sela ubuninzi beekomityi ezintathu ngosuku.

ILavender inhaler

Ukunciphisa uxinzelelo kunye noxinzelelo, beka i-lavender yeoyile efunekayo kwitshefu, okanye kumqamelo kwaye uphefumle rhoqo njengoko ufuna. Jonga ngakumbi iindlela zonyango ezilwa noxinzelelo.