Indlela yokuphelisa uxinzelelo

Umxholo

• 1. Ukwenza umthambo
• 2. Ukucamngca
• 3. Unyango ngengqondo
• 4. Ukutya okunempilo
• 5. Ziqhelanise nayo
• 6. Imisebenzi yolonwabo
• 7. Funa uncedo kugqirha

Kukho iindlela ezinokuthi zincede ekupheliseni ukubandezeleka, njengokukwenza imisebenzi yomzimba, ukucamngca, ukwenza unyango lwengqondo, ukutya ukutya okusempilweni, ukuziqhelanisa neyoga kunye nokuzonwabisa.

Xa unxunguphalo luqhubeka ixesha elide kwaye luba lusizi rhoqo, kubalulekile ukuba ufune uncedo kugqirha wezifo zengqondo, njengoko kwezi meko kunyanzelekile ukuba usebenzise amayeza.

Ukongeza, le mvakalelo inxulunyaniswa noxinzelelo kunye noxinzelelo kwaye ivelise ezinye iimpawu zomzimba ezinjengokubila ezandleni, ukudinwa, ukubetha, iintlungu zesisu, iingxaki zoxinzelelo, ukuba nochuku kunye nokungalali. Jonga inqanaba loxinzelelo lwakho.

Ke kubalulekile ukuba wazi ngakumbi malunga nokwenza ukuba uphelise uxinzelelo, olunjengolu:

1. Ukwenza umthambo

Umsebenzi womzimba unxulunyaniswa nokwehliswa kweempawu zoxinzelelo kwaye, ngenxa yoko, kuxinzelelo, ngenxa yokukhutshwa kwezinto ezinjenge-dopamine, i-serotonin kunye nee-endorphins ezinxulunyaniswa nentlalo-ntle kunye nolonwabo. Ukongeza ekunciphiseni iimvakalelo zoxinzelelo, ukwenza umthambo kunceda ukukhulula izihlunu kunye nokunciphisa iintlungu zomzimba kunye neentlungu.

Ekuqaleni kunokubonakala kunzima kwaye kunciphisa amandla, ke kubalulekile ukuba uqale ngemizuzu embalwa yokwenza umthambo ngosuku, phakathi kwemizuzu eli-10 ukuya kweli-15 kwaye ujonge uhlobo oluthile lomthambo oluthandekayo, ingangukuhamba okanye ukukhwela ibhayisikile. Eminye imikhwa yemihla ngemihla inokunceda nasekusebenziseni umzimba, njengokunyuka izinyuko endaweni yokuthatha ilifti, ukupaka kude, ukuhamba nenja, kwanokuziqhelanisa nomdaniso. Njengoko umzimba uqhela kuyo, ixesha lomsebenzi linokunyuka kwaye kungekudala izibonelelo ziya kuvela.

Ukuzivocavoca umzimba rhoqo kuzisa utshintsho olukhulu emzimbeni nasengqondweni, ukuphucula ukuzithemba, ukulala, ukunika amandla ngakumbi kunye nokunceda ukuphumla. Ke ngoko, inyathelo lokuqala kukutshintsha indlela ocinga ngayo, jonga abantu abakungqongileyo abakukhuthazayo nabakukhapha, kuba ukuzilolonga kuya kuba ngumanyano ekunciphiseni ukubandezeleka. Bona ezinye izibonelelo zomsebenzi womzimba.

2. Ukucamngca

Ukucamngca yindlela esetyenziselwa ukugxila kuwe, ngokulawula umphefumlo wakho, ukunciphisa ukuphazamiseka kunye nokuthula, ukunceda ukuzolisa ingqondo. Oingqondo luhlobo lokucamngca olunokunceda ukunciphisa iimvakalelo zokubandezeleka, njengoko kunceda umntu ukuba akwazi ukujongana ngcono neengcinga zakhe ezingalunganga ngokuhoywa kunye nokuqonda okupheleleyo, oko kukuthi, ukujonga ngakumbi imisebenzi yemihla ngemihla kunye neyemihla ngemihla.

Ngokwesiqhelo ingqondo, Isetyenziselwa ukuqonda ukusabela kwengqondo kwimisebenzi nganye, nokuba kusemsebenzini, imisebenzi yasekhaya, okanye ngexesha lomsebenzi womzimba. Akusoloko kufanelekile ukuba ubekwindawo ethile yokuziqhelanisa ingqondo, kuba umbono kukuhoya nawuphina umsebenzi owenzayo. Fumana ngakumbi malunga nokuzilolonga ingqondo.

3. Unyango ngengqondo

Xa unxunguphalo luhlala ixesha elide kwaye lungadluli ngokulula, kunyanzelekile ukuba ufune uncedo kwisazi ngengqondo ukuze wenze unyango lwengqondo. I-Psychotherapy yindlela esetyenziswa kwincoko kwaye inceda ukufunda ngeemvakalelo, iingcinga kunye nokuziphatha, oko kukuthi, isayikholojisti ngokuthetha inceda umntu ukuba azi kwaye aphuhlise izakhono zokujongana neemvakalelo ezixinzelelweyo kunye neemeko.

Zininzi iintlobo zonyango lwengqondo, kuxhomekeka kwindlela yengqondo nganye, kodwa ngokubanzi zonke iindlela zinceda ekukhangelo kweendlela ezintsha zokuqonda kunye nokumelana nokukhathazeka.

4. Ukutya okunempilo

Ukuziva unxunguphalo phantse kuhlala kunxulunyaniswa neempawu zoxinzelelo, ke ukutya ukutya okunceda ukulawula uxinzelelo kunokubangela ukunciphisa uxinzelelo. Kubalulekile ukugcina ukutya okunotye okuziinkozo, imifuno kunye neziqhamo, kunye nokunciphisa ukutya okuneswekile eninzi kunye namafutha, njengoko enxulunyaniswa nemvakalelo yovalo.

Ezinye izinto ezifumaneka kukutya kunokunceda ukunciphisa iziphumo zoxinzelelo ngokunciphisa uxinzelelo, ezinje:

• Omega 3: zikhona kwityhuna, isalmon, isardadi kunye neflakisi;
• Magnesium: inokufumaneka kwii-chestnut, iibhanana, iiamangile, i-oats;
• Vitamin B: ifumaneka kwintlanzi, isibindi, iplum kunye ne-hazelnut;
• Vitamin C: ifumaneka kwilamuni, iorenji, ipayina kunye neacerola;
• Iilingeptophans: zikhona kumaqanda, iinkukhu, icauliflower kunye nesalmon.

Ezinye izinto zinokuthathwa njengezinto zokuthomalalisa indalo, ezinjenge chamomile, ibhalsam yelamuni, isiflowerflower, ivalerian kunye noncedo lokunciphisa uxinzelelo, zihlala zisetyenziswa kwifomathi yeti okanye yecapsule, kodwa kuhlala kubalulekile ukuba nogqirha oyingcali, ugqirha wezifo zengqondo kunye nophytotherapist, ngabo baya kubonisa idosi echanekileyo kunye nobungakanani bokusetyenziswa. Jonga ngakumbi malunga nokuthomalalisa indalo.

5. Ziqhelanise nayo

I-Yoga iseti yokuzivocavoca umzimba kunye nengqondo enceda ekunciphiseni iimpawu zoxinzelelo kunye noxinzelelo. Isekwe kwizinto ezintathu ezinje ngokuma, ukuphefumla kunye nokucamngca kwaye kunceda ukuphucula ibhalansi, amandla emisipha kunye nokukhuthaza impilo-ntle yovakalelo.

Ihlala isenziwa ngoncedo lomhlohli kwaye kuyacetyiswa kuye nabuphi na ubudala, kodwa kuhlala kubalulekile ukudibana nogqirha kuqala, ngakumbi ukuba unengxaki yempilo efana ne-glaucoma kunye neediski ze-herniated. Bona ezinye izibonelelo zeyoga.

6. Imisebenzi yolonwabo

Imisebenzi yolonwabo ibalulekile ukunciphisa ifuthe lokubandezeleka, njengoko ikhuthaza imvakalelo yokuziva wonwabile, uvuyo kunye nentuthuzelo, ngakumbi ukuba yenziwa phakathi kwabantu abasondeleyo. Le misebenzi iyahluka kuye ngomntu, kwaye kunye nezinye iindlela zinokunceda ukususa amaxhala kunye neengxaki, ukunciphisa imvakalelo yokubandezeleka. Ezinye izinto zokuzonwabisa zinokuhamba ngaphandle, umamele umculo owuthandayo, uye kwindawo yemidlalo yeqonga, ubukele imovie okanye udlale umdlalo.

7. Funa uncedo kugqirha

Ingcinezelo ayinakuhamba kwezinye iimeko kwaye ihlale ixesha elide, xa oku kusenzeka kufuneka kufunwe uncedo kugqirha wengqondo. Rhoqo, uxinzelelo, kunye nosizi, luphawu loxinzelelo kwaye lufuna unyango ngamayeza. Yazi ukuba uziva lusizi okanye uxinzelelo.