Ikhonkco phakathi koLonwabo kunye neNkqubo yakho yoKhuseleko

Umxholo

• Indlela Ulonwabo Oluyomeleza Ngayo Impilo Yakho
• Uzifumana njani iiPerks zeNkqubo yoKhuseleko lwamajoni omzimba
• Zama iZimbini ngeNye
• Hlala kwiNkqubo yakho yeMpilo
• Yenze ubuqu bakho
• Thatha ixesha lakho
• Fumana iNtlawulo eyiNene
• Uphengululo lwe

Akumangalisi ukuba uxinzelelo lunokuphazamisa umzimba wakho, kodwa isayensi yamva nje ijonge kwicala le-flip. Kwaye njengoko kuvela, ukufumana imo yempilo-ntle kunokuba nefuthe lokomeleza kumzimba ohluke ngokungabikho koxinzelelo.

"Kubonakala ngathi ezi nkqubo zisebenza ngokuzimeleyo kwizinto ezimbi. Ukuba ikhona into, zinokuba nokunxibelelana okunamandla nokuzikhusela," utshilo uJulienne Bower, Ph.D., unjingalwazi wezengqondo kunye nonyango lwengqondo kunye nomphandi kubazala. Iziko lePsychoneuroimmunology e-UCLA. "Ngamanye amaxesha kulula ukwandisa ulonwabo lwabantu kunokunciphisa uxinzelelo."

Ngamanye amagama, nokuba kubunzima bhubhane, iindlela ezonyusa impilo-yeudaemonic- ebandakanya unxibelelwano kunye nenjongo ebomini kwaye inxulunyaniswa neeprofayili ezinempilo zomzimba- zinokunceda. (Eyeleleneyo: Ezona ngcamango ziGqibeleleyo malunga nolonwabo, zicacisiwe)

Indlela Ulonwabo Oluyomeleza Ngayo Impilo Yakho

Kwizifundo ezibini ze-2019, u-Bower kunye noogxa bakhe bafumanisa ukuba iiveki ezintandathu zoqeqesho lokuqonda zakhokelela kutshintsho olufanelekileyo kumajoni omzimba kumaxhoba omhlaza wamabele abaselula, kubandakanya nokuncitshiswa kokubonakaliswa kofuzo olunxulumene nokudumba - nto leyo ebangela iimeko ezinje ngesifo sentliziyo, kunye Ke ngoko kukho into ofuna ukuyikhusela kuyo. Abasindileyo babonisa ukwanda kwempilo ye-eudaemonic; enkulu,

Iingcali zenzululwazi ziqikelela ukuba ezi zibonelelo zihambelana nomsebenzi wenkqubo ye-nervous onovelwano, lowo unoxanduva lokuphendula ukulwa-okanye-indiza. "Xa uvula imimandla enxulumene nomvuzo wengqondo - iindawo esikholelwa ukuba zibangelwa zezi nkqubo zilungileyo zengqondo - ezinokuthi zibe nemiphumo esezantsi kwinkqubo ye-nervous system," uchaza uBower. (Into endiyifundileyo kuVavanyo loxinzelelo lwasekhaya)

Ngaphezu, kuphononongo olupapashwe kwi- Inzululwazi yezeengqondo, abantu abalandela inkqubo yeenyanga ezintathu "yemigaqo yolonwabo", apho benza izinto ezifana nokugcina iphepha lokubonga leveki kunye nokuziqhelanisa nokucamngca kwengqondo, banike ingxelo yamanqanaba aphezulu empilo kunye nesinye kwisithathu iintsuku ezimbalwa zokugula kunabo bangenzanga nto. ukukhulisa ukonwaba kwabo.

Ewe kunjalo, xa uziva ulungile, kunokwenzeka ukuba ubenokuziqhelanisa nemikhwa esempilweni njengokuzilolonga kunye nokutya kakuhle. Kodwa kukho okungakumbi kunoko, utshilo uKostadin Kushlev, Ph.D., umbhali-mbumba wesifundo kunye nonjingalwazi kunye nomphandi kwiYunivesithi yaseGeorgetown. "Uphando oludlulileyo lubonisa ukuba iimvakalelo ezintle ziyakwazi ukuxhasa umsebenzi wokuzivikela komzimba ngaphezu kwemiphumo eqinisekisiweyo yoxinzelelo ekuguleni," utsho. Baqinisa ukuxhathisa umzimba wakho kwiintsholongwane kwaye bandise umsebenzi we-antibody ukulwa nabahlaseli.

Uzifumana njani iiPerks zeNkqubo yoKhuseleko lwamajoni omzimba

Zama iZimbini ngeNye

Xa umoya wakho ufuna ukundikhetha, eyona nto unokuyenza kukunceda omnye umntu.“Uphando lubonisa ukuba sifumana ukomelela ngokwenza izinto ezintle kwabanye,” utshilo uSantos. Ke phuma kwindlela yakho yokuba nobubele kumntu ongamaziyo obonakala esokola. Cwangcisa iprojekthi yamavolontiya esele imisiwe. Ezi ntshukumo zenza ingxelo enika ingxelo ekhuthaza ingqondo yakho ngeengcinga ezintle, utshilo u-Elizabeth Lombardo, Ph.D., ugqirha wezengqondo kunye nombhali Ngcono Kunokugqibelela (Yithenge, $ 17, amazon.com). Uphononongo luka-2017 kwijenali I-Psychoneuroendocrinology Ndifumanise ukuba abantu abenze ezo zenzo zobubele ngaphezulu kweeveki ezine babonisa ukubonakaliswa okuphuculweyo kwemfuza enxulunyaniswe nomsebenzi wokuphendula komzimba.

Hlala kwiNkqubo yakho yeMpilo

Ukugcina ezinye iindlela zokuphila ezinempilo kuya kugcina amajoni akho omzimba esebenza kakuhle, njengokulala ngokwaneleyo, ukuhambisa umzimba wakho, kunye nokutya ukutya okunezondlo. Kwaye ungazama ukuzilolonga okusetyenziswa kwizifundo zikaBower ngokukhuphela i-UCLA Mindful app ku uclahealth.org. (Nazi ezinye iindlela zokuzivocavoca komzimba wakho.)

Yenze ubuqu bakho

Ulonwabo kukuziphatha, kwaye ngakumbi xa usenza, kokukhona uya kuziva. Imfihlo kukukhetha izinto eziza kukuzisela uvuyo kwaye uziqhelise rhoqo, utshilo uKushlev. Ke ukuba uyakuthanda ukukhwela ibhayisekile, phuma apho nanini na unako. Thatha uhambo oluninzi epakini. Gqoka nenja yakho. Musani ukuzama ukulandela imizekelo yabanye abantu. Wenza wena. (Usenokukhetha enye yezi zinto zokuzonwabisa ezingaphandle kwebhokisi.)

Thatha ixesha lakho

Ceba into ezithi izazinzulu ziyibize ngokuba "lixesha lobutyebi" - imvakalelo yokuba unexesha lokuzibandakanya kwimisebenzi enentsingiselo kunye nobudlelwane. Oku kubalulekile kuba okuchaseneyo, "ixesha lendlala, uvakalelo lokuba awunalo ixesha lokukhululeka, kunokuba yinto enkulu kwimpilo yakho njengokungaqeshwa, ngokophando," utshilo uLaurie Santos, Ph.D., isayikholojisti unjingalwazi eYale kunye nomkhosi we ILebhu yolonwabo ipodcast. Qala ngokukhulisa umva ngexesha elinye elikhulu-ifowuni yakho. Yibeke ngaphandle kokufikelela amaxesha ambalwa ngosuku, utsho uSantos, kwaye uya kuqala ukuziva ukhululekile. (Jonga kwakhona: Izinto ezi-5 endizifundileyo xa ndiyekile ukuzisa iselfowuni ebhedini)

Fumana iNtlawulo eyiNene

Kuba abantu abakwazanga ukwenza okuninzi ngexesha lobhubhani, abanye bathathe indawo yamava okuzonwabisa ngokuthenga izinto ukuze bazive ngcono. Qala ukubuyisela amandla akho kwimisebenzi. “Amava azisa ulwaneliseko oluhlala luhleli ngendlela yolindelo, ulonwabo lwangoku, kunye nolonwabo olukhunjulwayo kunezinto onazo,” utshilo uLombardo. Zama iklasi yokumisa paddleboarding. Okanye cwangcisa olo hambo ubuphupha ngalo.

Imagazini yoBume, umba kaNovemba 2020

Uphengululo lwe