Ukucoca kunye nokuCwangcisa kungayiphucula njani impilo yakho yomzimba kunye nengqondo

Umxholo

• Inokunciphisa uxinzelelo kunye noxinzelelo
• Inokukunceda Ukutya Ngokungcono
• Iya kukunceda ukuba ubambelele kuMsebenzi wakho
• Inokuphucula uBudlelwane Bakho
• Iya kukhulisa imveliso yakho
• Inokukunceda ukuba wehlise ubunzima
• Iya kukunceda ulale ngcono
• Uphengululo lwe

Imfumba yokuhlamba kunye nokungapheliyo kwiiDos kuyadinisa, kodwa banako ukungcola nayo konke iinkalo zobomi bakho-hayi ishedyuli yakho yemihla ngemihla okanye ikhaya elinocwangco. “Ekupheleni kosuku, ukucwangciswa kumalunga nokuba nexesha elingakumbi, kunye nokwenza ukuba uphile ubomi obulungeleleneyo,” utsho uEva Selhub, M.D., umbhali wencwadi ethi Isiphelo sakho seMpilo: Ungasivula njani amandla akho eNdalo okoyisa ukugula, ukuziva ungcono, kwaye uphile ixesha elide. Ukususa i-clutter kunokukunceda wenze ukhetho olunempilo, uphucule ubudlelwane bakho, kwaye ukhulise umthambo wakho.

Inokunciphisa uxinzelelo kunye noxinzelelo

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Abasetyhini abachaza amakhaya abo ngokuthi "aphithike" okanye agcwele "iiprojekthi ezingagqitywanga" babedandathekile ngakumbi, bediniwe, kwaye babenamazinga aphezulu e-hormone yoxinzelelo i-cortisol kunabasetyhini abavakalelwa kukuba amakhaya abo "aphumle" kwaye "abuyisela," ngokutsho kophando. kwi Ubuntu kunye neBulletin yezeNtlalontle yezeNtlalontle. (Zama enye yezi Iindlela ezingama-20 zokonwaba (Phantse) kwangoko!)

Akumangalisi: Xa ufika ekhaya kwiimfumba zezinto okanye uluhlu lwe-To Dos, kunokuthintela ukwehla kwendalo kwe-cortisol okwenzeka ebudeni bemini, abaphandi bathi. Oku, kunokuthatha umthwalo kwimood yakho, ukulala, impilo kunye nokunye. Ukuthatha ixesha lokujongana nezo mfumba zempahla yokuhlamba impahla, ukuhlela ngokupakisha amaphepha, kwaye ucofe indawo yakho ayizukususa nje izinto ezibonakalayo, iya kukunceda uzive wonwabile kwaye uphumle ngakumbi. Ngoku, ngubani ofuna ibhafu yokuhlambela?

Inokukunceda Ukutya Ngokungcono

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Abantu abasebenza kwindawo ecocekileyo kangangemizuzu eli-10 baphindwe kabini ekukhetheni i-apile ngaphezulu kwebha yetshokholethi kunabo basebenza kwiofisi engcolileyo kangangexesha elifanayo, bafumana isifundo kwijenali. Inzululwazi yezeengqondo. UGqr. Selhub uthi: "I-Clutter icinezela ingqondo, ngoko kunokwenzeka ukuba uphendukele kwiindlela zokumelana nokukhetha ukutya okuthuthuzelayo okanye ukutya kakhulu kunokuba uchitha ixesha kwindawo ecocekileyo," utshilo uGqr.

Iya kukunceda ukuba ubambelele kuMsebenzi wakho

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Abantu abazibekela usukelo lwexesha elifutshane, abanesicwangciso, baze barekhode inkqubela yabo kunokwenzeka ukuba babambelele kucwangciso lokuzilolonga kunabo bathi beze kwijim nakwiphiko, kunikela ingxelo yohlolisiso olwenziwe Ijenali yokuTyeba kakhulu. Isizathu? Ukusebenzisa ezi zakhono ukuba uhlelwe ngakumbi malunga nokuzilolonga kwenza ukuba uqaphele inkqubela yakho, ekukhuthaza ukuba uqhubeke ngakumbi xa ungaziva. Iveki nganye, bhala isicwangciso sakho sokuzilolonga uze uphawule into oyenzayo ngosuku ngalunye (fumana iinkcukacha njengoko uthanda malunga nobude bexesha, iintsimbi, iiseti, iireps, njl. njl.).

Abaphandi baye bafumanisa ukuba ukubhala phantsi indlela ovakalelwa ngayo emva kokuzivocavoca, njengeengcamango okanye iimvakalelo zakho, kunokunyusa amathuba okuba unamathele kwiprogram. Inokukukhumbuza ukuba ukuzilolonga okuhle kuyamangalisa kwimood yakho, okanye kukunceda usombulule nayiphi na imiba kwaye uhlaziye isicwangciso sakho sokufumana isiqhelo esisebenza ngcono kuwe.

Inokuphucula uBudlelwane Bakho

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Ubudlelwane obonwabileyo kunye neqabane lakho kunye nabahlobo ngundoqo ekuthinteleni ukudakumba kunye nesifo, kodwa ubomi obungacwangciswanga bunokuthatha umonakalo kula mabhondi. UGqr. Selhub uthi: “Kwizibini ezitshatileyo, isiphithiphithi sinokubangela ukungavisisani kunye neengxabano. "Kwaye ixesha olichitha ukhangela izinto ezilahlekileyo linokuthatha nexesha onokuthi ulichithe kunye." Indlu emdaka isenokukuthintela ekumemeni abantu. "Ukungalungelelani kunokukhokelela ekuhlazekeni nasekuhlazekeni kwaye ngokwenene kudala umda wenyama kunye neemvakalelo malunga nawe okuthintela ukuba uvumele abantu ukuba bangene." Ukugcina usuku lokuma kunye namantombazana akho (iiLayini zewayini ngoLwesithathu, namphi na?) Inokuba yeyona nto uyifunayo ukuze ugcine indawo yakho icocekile.

Iya kukhulisa imveliso yakho

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I-Clutter iyaphazamisa, kwaye uphando luyakuqinisekisa ukuba lunokuchaphazela ukubanakho kwakho ukugxila: Ukujonga izinto ezininzi kakhulu kwangoko kugcwalisa i-cortex yakho ebonakalayo kwaye kuphazamise amandla akho engqondo okuqhubekekisa ulwazi, Ijenali yeNeuroscience iingxelo. Ukuxinana kwidesika yakho kuya kuhlawula emsebenzini, kodwa izibonelelo azipheleli apho. Rhoqo, eyona nto ingumqobo kwimikhwa esempilweni kukungabikho kwexesha, utshilo uGqirha Selhub. "Xa uququzelelekile emsebenzini, uvelisa ngakumbi kwaye usebenza ngokukuko, okuthetha ukuba uyakwazi ukugqiba ngexesha elifanelekileyo kwaye ugoduke. Oku kukushiya nexesha olifunayo lokuzilolonga, ukulungisa ukutya okunempilo, phumla , kwaye ulale ngakumbi. " (Ufuna okungakumbi? Ezi "Zichitha Ixesha" zisi-9 zinemveliso ngokwenene.)

Inokukunceda ukuba wehlise ubunzima

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"Ukucwangciswa kukwenza ukuba ubenako ukukhumbula ngakumbi ukuba ubeka ntoni emzimbeni wakho, utshilo uGqirha Selhub. Ukuba sempilweni kufuna ucwangciso, ulungelelwano nokulungiselela kusengaphambili. Xa uququzelelwe, kunokwenzeka ukuba ucwangcise ukutya kwakho, isitokethi kukutya okunesondlo, kunye nokulungiselela izinto ezifana neziqhamo kunye nemifuno ukwenza ukutya okunempilo kunokwenzeka. Ngaphandle koko, abantu abanakho ukukhetha ngaphandle kokutya ukutya okufumaneka ngokulula, njengokutya okupakishiweyo nokukhawulezayo okukhokelela ekutyebeni kakhulu, utshilo uGqirha Selhub.

Iya kukunceda ulale ngcono

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Umdaka omncinci ulingana noxinzelelo oluncinci, olukhokelela kwindalo yokulala okungcono. Kodwa ukugcina igumbi lakho lokulala licocekile kunokunceda ukulala kwakho ngezinye iindlela: Abantu abalala iibhedi zabo rhoqo kusasa banama-19 eepesenti amathuba okuba baxele rhoqo ukufumana ukuphumla kobusuku obulungileyo, kwaye iipesenti ezingama-75 zabantu bathe balala kamnandi ebusuku bezintsha kwaye zicocekile kuba bezonwabile ngokwasemzimbeni, ngokophando olwenziwe yiNational Sleep Foundation. Ukongeza ekucofeni imiqamelo yakho kunye nokuhlamba amaphepha akho, ezi ngcali zicebisa ukuba uhlale uzilungiselele kude kube lixesha lokulala: Isiphithiphithi kuyo yonke imini yakho sinokukhokelela ekuziseni imisebenzi yomzuzu wokugqibela-njengokuhlawula amatyala kunye nokubhala ii-imeyile-kwigumbi lakho lokulala. Oku kunokubangela ukuba uhlale ixesha elide kwaye wenze kube nzima ukunqwala. Ubomi obucwangciswe ngakumbi bunokukunceda wenze igumbi lakho lokulala libe yindawo yokuphumla (kunye nokwabelana ngesondo!). (Kwakhona jonga iindlela ezingaqhelekanga zokulala izikhundla ezichaphazela impilo yakho.)

Uphengululo lwe