Kufuneka wenze ntoni ukulawula uxinzelelo

Umxholo

• 1. Ukuziqhelanisa nokuzilolonga
• Yitya ukutya okufanelekileyo
• 3. Phumla
• 4. Tyala imali kwinto ezolalisa indalo
• 5. Yenza unyango
• 6. Yiba nexesha lokuphumla
• 7. Lawula ixesha ngcono

Ukulwa noxinzelelo kunye noxinzelelo kubalulekile ukunciphisa uxinzelelo lwangaphandle, ukufumana ezinye iindlela ukuze umsebenzi okanye isifundo senziwe ngokugudileyo. Kukwaboniswa ukuba kufunyanwe ulungelelwaniso ngokweemvakalelo, ukubanakho ukulawula ngcono ixesha eliphakathi komsebenzi, usapho kunye nokuzinikezela.

Ukufuna inkxaso kwabanye njengomhlobo olungileyo, okanye nakwisayikholojisti, isenokuba sisicwangciso esilungileyo sokuphila iintsuku zakho ngomgangatho ophezulu kunye noxinzelelo oluncinci.

Ke ngoko, sibonisa izikhokelo onokuzilandela ukulwa noxinzelelo kunye noxinzelelo:

1. Ukuziqhelanisa nokuzilolonga

Ukutyala imali ubuncinci imizuzu engama-30 yonke imihla ukwenza uhlobo oluthile lomthambo womzimba kuzisa izibonelelo kwiimvakalelo, ixesha lokucinga malunga neengxaki kunye nokufumana iindlela zokuzisombulula, kunciphisa inani le-cortisol, enxulumene noxinzelelo olunxulumene noxinzelelo, kwaye ikhuphe ii-endorphins kwigazi elikhuthaza impilo-ntle.

Eyona mithambo ifanelekileyo yeyokuzivocavoca kwaye ezona zincinci zicetyiswayo zezokhuphiswano kuba zinokunyusa uxinzelelo. Kuyenzeka ukuba uqale ngokuhamba esitratweni, eskwereni, elunxwemeni okanye ukhwele ibhayisekile, umzekelo., Kodwa ukuba kuyenzeka, bhalisa kwindawo yokuzivocavoca ukuze uzive ukhuthazeke ngakumbi ukwenza lo mkhuba uqhubeke rhoqo.

Yitya ukutya okufanelekileyo

Ibhanana, amandongomane kunye namandongomane yimizekelo yokutya okukhuthaza impilo-ntle yomzimba kwaye ngenxa yesi sizathu kufuneka utyale ukutya kuzo yonke imihla, wandise isixa, nanini na udiniwe okanye uxinezelekile. Ukutya okutyebileyo kwi-omega 3, njenge-salmon, trout kunye nembewu ye-chia, nako kukhetho oluhle kuba luphucula ukusebenza kwenkqubo yeemvakalelo, ukunciphisa uxinzelelo kunye nokudinwa kwengqondo.

3. Phumla

Ukudinwa ngokwasemzimbeni nangokwasengqondweni kungunobangela woxinzelelo kunye noxinzelelo, ke ukuba nexesha lokuphumla busuku ngabunye kuluncedo olukhulu ekudambiseni uxinzelelo. Ukuthatha ithuba ngeempelaveki ukuze ukwazi ukuphumla kancinci kwaye uphumle nako kunganceda, kodwa ukuba oko akonelanga, kunokuba yimfuneko ukuthatha iintsuku ezimbalwa zeholidey ngempelaveki qho kwiinyanga ezi-3, kwindawo oyithandayo unokuphumla ngoxolo.

Ukuthanjiswa kwemizimba kunganceda ekulweni ukungavisisani kwezihlunu, ukuzisa isiqabu kwiintlungu zangasemva kunye nemvakalelo yobunzima entlokweni nasentanyeni. Bukela le vidiyo ilandelayo ngendlela yokubetha ukulala:

4. Tyala imali kwinto ezolalisa indalo

I-Anxiolytics kufuneka ithathwe kuphela xa usiyalelwa ngugqirha, nangona kunjalo kukho amayeza emvelo amaninzi anokuba luncedo ekunciphiseni inkqubo yeemvakalelo. Eminye imizekelo yivalerian okanye i-capsule yeziqhamo ezinomdla kunye ne-lavender okanye iti ye-chamomile, ethi xa ityiwe rhoqo inokukunceda uphumle ubusuku bonke. Ukuvuza ngamathontsi ama-2 e-lavender kubalulekile kwi-pillow kunokunceda ukuzola nokulala ngokulula.

Xa ezi zibonakala ngathi azonelanga ukulawula uxinzelelo okanye uxinzelelo, kuya kufuneka uye kugqirha oqhelekileyo ukuze akwazi ukuphanda ngesidingo kwaye acebise ukusetyenziswa kweziyobisi, umzekelo.

5. Yenza unyango

Iindlela zokuphumla zinokunceda ukuzola kwaye ziphinde zilungelelane ngokweemvakalelo, kungangumbono olungileyo ukubona ugqirha wezengqondo xa ucinga ukuba awungekhe woyise iingxaki zakho zomoya wedwa.

Le ngcali iya kuba nakho ukubonisa ezinye zeendlela zokuzola kwaye iya kukhuthaza ukuzazi, oku kuluncedo olukhulu ukuze bakwazi ukumisela eyona nto ayifunayo umntu. Ngale ndlela anokufumana indlela yokusombulula iingxaki.

6. Yiba nexesha lokuphumla

Kwakhona kunokuba luncedo ukufumana ixesha lokuba uzinikele ekuzonwabiseni, ukuba kunye nabantu obathandayo. Ngamanye amaxesha kwanele ukuhamba imizuzu embalwa unganxibanga zihlangu engceni okanye kwintlabathi yolwandle, kuba ikhulula uxinzelelo kwaye isebenza ngohlobo lokuthambisa iinyawo.

7. Lawula ixesha ngcono

Ngaphezulu kwelo, esinye isicwangciso esinceda kakhulu ekulweni noxinzelelo kukulawula ngcono ixesha ngokuchaza imisebenzi, iinjongo kunye nezinto eziphambili. Ngamanye amaxesha lo msebenzi unokuba nzima kakhulu ukufezekisa, kodwa ukuthatha amanyathelo amancinci ngexesha kunokuba nempumelelo kunokulinda isisombululo esingasokuze sifike.

Ukuba umntu uyazamkela ezi ndlela, unokuziva umohluko, afezekise ukuphuculwa kweempawu zoxinzelelo kunye noxinzelelo njengokuqaqanjelwa yintloko rhoqo, ukudinwa kunye nokudimazeka, malunga neentsuku ezili-10. Nangona kunjalo, umntu unokuziva ebhetele kwangoko emva kokuzilolonga nokulala ubuthongo obumnandi ebusuku.