Iingcebiso ezi-5 malunga nendlela yokuphucula imeko yakho

Umxholo

• 1. Lala kakuhle
• 2. Ukuqwalaselwa kokutya
• 3. Yenza umsebenzi owuthandayo
• 4. Imisebenzi yokuphumla
• 5. Unyango olulolunye
• Xa imo embi inokuba sisifo

Ukuphucula imeko ngokuchanekileyo, utshintsho oluncinci kwimikhwa lunokwenziwa, ezinje ngeendlela zokuphumla, ukutya kunye nemisebenzi yomzimba. Ngale ndlela, ingqondo iya kukhuthazwa ukuba inyuse uxinzelelo lweehormone ezilawula imood ezinje nge-serotonin, dopamine, norepinephrine kunye ne-gamma aminobutyric acid (GABA).

Kufanelekile ukukhumbula ukuba imeko elungileyo yimo exhomekeke kwimpilo yomzimba nengqondo, kodwa ngenxa yemisebenzi yemihla ngemihla inokuchaphazeleka yimikhwa emibi, enje ngoxinzelelo lwemihla ngemihla emsebenzini okanye ekhaya, ukulala kancinci, hayi ukuba nexesha lokwenza into oyithandayo okanye ukungathathi ixesha lokuzilolonga, kungakhokelela kukungalingani kwehomoni, okubangela imeko embi.

Jonga iingcebiso ezintlanu ezinokwenziwa ukunceda ukuphucula imeko:

1. Lala kakuhle

Ukulala ubuncinci iiyure eziyi-8 ngosuku kubalulekile ukuba ingqondo ikwazi ukuphumla kwimisebenzi yemihla ngemihla kwaye ikwazi ukwenza imisebenzi yayo yemichiza, ebandakanya ukuveliswa kwehormoni eyonyusa imvakalelo yentlalontle kunye nokuphumla, kwaye ngenxa yoko iphucule imo.

Ngexesha lokulala, umzimba unciphisa ukuveliswa kwecortisol kunye neadrenaline, ukunceda ukunciphisa uxinzelelo.

2. Ukuqwalaselwa kokutya

Ukutya okuthile okufana neembotyi, iiamangile, iibhanana, isalmon, amandongomane kunye namaqanda, kunokunceda ekuveliseni i-dopamine kunye ne-serotonin, ezizihomoni zolonwabo kunye nokuba sempilweni, ukongeza ekuncedeni ukulawula inkqubo ye-nervous, ukuphucula imood kunye ukunciphisa uxinzelelo kunye noxinzelelo. Jonga okunye ukutya okuncedayo kwimveliso ye-serotonin.

Kule vidiyo ilandelayo, ugqirha wezondlo uTatiana Zanin uthetha ngokutya okutyebileyo kwi-tryptophan, eyonyusa imveliso yehomoni ejongene nemvakalelo yempilo kunye nolonwabo:

3. Yenza umsebenzi owuthandayo

Ukuthatha ixesha lokwenza umsebenzi owuthandayo ukufunda, ukumamela umculo, ukuzoba okanye ukukhwela ibhayisikile ikwayindlela yokwandisa amanqanaba e-endorphin, ekhutshwa yipituitary kunye ne-hypothalamus kwaye isebenza njenge-neurotransmitter, ekhuthaza imvakalelo yolonwabo kunye ukuphucula imood.

4. Imisebenzi yokuphumla

Imisebenzi yokuphumla enjengokucamngca kunye neyoga, ukunciphisa amanqanaba e-cortisol, ihormones yoxinzelelo, ukongeza ekuncedeni ukuba unxibelelane nawe, uhlala usenza iimvakalelo ezicacileyo ezingabonwayo yonke imihla. Oku kwenza ukuba kube lula ukusondela kule nto uyenza kakuhle, kwaye ushiye amasiko anokubangela usizi kunye nokukhathazeka. Funda indlela yokuziqhelanisa nokucamngca kunye nezibonelelo zako.

5. Unyango olulolunye

Unyango olupheleleyo njenge-acupuncture, auriculotherapy, reiki kunye nonyango lomculo, zizinto ezinokuthi, ekuhambeni kwexesha, ziphucule imeko. Ukubonelela ngokuphumla kunye nokuzazi ngokwakho, ukunceda ukujongana ngcono neemeko ezazinokubangela uxinzelelo kunye nokuphelisa amandla omntu.

Ukongeza kwezi, i-aromatherapy inokwenziwa ngokudibeneyo neminye imisebenzi yemihla ngemihla, yindlela elungileyo yokuphucula imeko yeemvakalelo. Jonga ukuba isebenza njani kwaye yenza njani iaromatherapy ukuphucula imood.

Olu hlobo lonyango luhlala luthathelwa ingqalelo njengoncedisayo kwiimeko zeklinikhi, ezinje ngoxinzelelo noxinzelelo, ezinokuthi zichaphazele imeko kwaye zikhokelele kwilizwe elinomsindo, umzekelo. Nangona kunjalo, olu nyango akufuneki luthathe indawo yonyango oluboniswe ngugqirha.

Xa imo embi inokuba sisifo

Kwiimeko ezithile xa imeko embi ikunye nokudinwa okungadluliyo kunye nokucaphuka okugqithisileyo, okungaphuculiyo ngokutshintsha kwemikhwa kunye nokuziqhelanisa nazo zonke izixhobo eziyimfuneko zoko, Kuyacetyiswa ukuba kufunwe ugqirha, ukuze isifo esifana ne-hyperthyroidism, isifo seswekile, i-Alzheimer's kunye ne-stroke, umzekelo, sinokukhutshwa ngaphandle, esinokuthi sichaphazele imeko kwaye sikhokelele kwiziqendu zomsindo eziphelayo xa kulawulwa isifo esisisiseko.

Xa imeko engalunganga ixhaphakile, inganxulunyaniswa nezifo eziphilayo kwaye ingaphucuki notshintsho kwindlela yokuphila okanye kunyango oluboniswe ngugqirha, kunokuba yimfuneko ukuba umntu lowo athunyelwe kunyango nengcali efanelekileyo, enje ngengqondo Isayikholojisti, kuba inokubonisa utshintsho lwengqondo, njenge-dysthymia, umzekelo. Qonda ukuba yintoni i-dysthymia kunye nokuba yenziwa njani unyango.

Olu vavanyo lulandelayo lunokubonelela ngesikhokelo ukuba umbuzo uphakama ukuba ngaba sisimo nje esidlulileyo, okanye ukuba kunokwenzeka ukuba sisiphazamiso.

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Qalisa uvavanyo Ngaba uziva ulusizi ngaphezulu kwamaxesha ama-4 ngeveki okanye uziva ungonwabanga kwaye ungonwabanga phantse yonke imihla?

• Hayi ngekhe.
• Ewe ayisiyiyo le nto.
• Ewe, phantse veki nganye.

Ngaba uba nesilky nakwiimeko apho wonke umntu ebonakala onwabile?

• Hayi, xa abanye bonwabile, nam ndiyavuya.
• Ewe, ndihlala ndikwimeko embi.
• Ewe andazi ukuba kunjani ukuba semdleni.

Ngaba ugxeka okanye ugxeka kakhulu rhoqo?

• Hayi, andizange ndigxeke mntu.
• Ewe, kodwa ukugxeka kwam kuyakha kwaye kubalulekile.
• Ewe ndigxeka kakhulu, andiphoswa lithuba lokugxeka kwaye ndiyazingca ngalo.

Ngaba uhlala ukhalaza ngayo yonke into nangaye wonke umntu rhoqo?

• Hayi, andizange ndikhalaze ngayo nantoni na kwaye ubomi bam bungumbhede weeroses.
• Ewe, ndiyakhalaza xa ndicinga ukuba kunyanzelekile okanye ndidiniwe kakhulu.
• Ewe, ndihlala ndikhalaza ngayo yonke into nawo wonke umntu, phantse yonke imihla.

Ngaba uyayidika yonke into iyadika?

• Hayi ngekhe.
• Ewe, bendihlala ndifuna ukuba kwenye indawo.
• Ewe, kunqabile ukuba ndoneliseke zizinto kwaye bendifuna ukwenza enye into enomdla ngakumbi.

Ngaba uziva udiniwe yonke imihla?

• Hayi, kuphela xa ndisebenza nzima ngenene.
• Ewe, ndihlala ndiziva ndidiniwe, nangona ndingenzi kwanto imini yonke.
• Ewe ndiziva ndidiniwe yonke imihla, nokuba sendikhefini.

Ngaba uzijonga njengomntu ongenathemba?

• Hayi, ndinethemba kwaye ndiyazibona izinto ezintle.
• Ewe kunzima kum ukufumana icala elilungileyo lezinto ezimbi.
• Ewe ndiphelelwe lithemba kwaye ndihlala ndicinga ukuba yonke into izokuhamba gwenxa, nokuba kuninzi kakhulu okubandakanyekileyo.

Ngaba ulala kakhulu okanye unengxaki yokulala?

• Ndilele kamnandi kwaye ndicinga ukuba ndinobuthongo obuzolileyo.
• Ndiyakuthanda ukulala, kodwa ngamanye amaxesha kunzima ukuba ndilale.
• Andicingi ukuba ndifumana ukuphumla ngokwaneleyo, ngamanye amaxesha ndilala iiyure ezininzi, ngamanye amaxesha ndinengxaki yokulala kakuhle.

Ngaba ucinga ukuba uyenziwa kakubi?

• Hayi, andizange ndizikhathaze ngaloo nto.
• Ewe, ndihlala ndicinga ukuba ndoniwe.
• Ewe, ndihlala ndicinga njalo: Oku akulunganga.

Ngaba unengxaki yokwenza izigqibo?

• Hayi ngekhe.
• Ewe, ndihlala ndiziva ndilahlekile kwaye andazi ukuba ndithini.
• Ewe, phantse ndihlala ndikufumana kunzima ukwenza isigqibo kwaye ndifuna uncedo kwabanye.

Ngaba unomdla wokuzenza ikheswa?

• Hayi, soze kuba ndiyakonwabela ukuba kunye nosapho okanye nabahlobo.
• Ewe, kodwa kuphela xa ndicaphukile.
• Ewe phantse ngalo lonke ixesha kuba kunzima kum ukuba kunye nabanye abantu.

Ngaba ucaphuka msinya?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, ndihlala ndicaphuka kwaye ndicaphuka ngayo yonke into nangaye wonke umntu.

Ngaba uyazigxeka?

• Hayi ngekhe.
• Ewe ngamanye amaxesha.
• Ewe, phantse rhoqo.

Ngaba uhlala ungoneliseki ngento ethile?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, phantse rhoqo.

Ngaba ungqongqo okanye awuguquki?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, phantse rhoqo.

Ngaba unexabiso eliphantsi?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, phantse rhoqo.

Ngaba ubona kuphela icala elingalunganga lezinto?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, phantse rhoqo.

Ngaba uthatha yonke into ngokobuqu?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, phantse rhoqo.

Ngaba unengxaki yokuziva wonwabile kwaye wanelisekile?

• Hayi ngekhe.
• Ewe amaxesha amaninzi.
• Ewe, phantse rhoqo.

Edlulileyo Elandelayo