Iindlela ezi-6 zokuqala usuku lwakho xa uhlala noxinzelelo

Umxholo

• 1. Qala ntsasa nganye ngemana yokubulela
• 2. Cwangcisa injongo enye yosuku olunye
• 3. Yenza izicwangciso zakusasa nomhlobo wakho
• 4. Yamkela ukutsalela kwakho kuFido
• 5. Cela uncedo kwisangqa sakho senkxaso
• 6. Zixolele iintsuku ezimbi

Kukangaphi uthethile kuwe ngentsasa yangoMvulo: “Kulungile, lala ngokwaneleyo. Andikwazi kulinda ukuba ndivuke ebhedini! ” Amathuba… nanye.

Uninzi lwethu luya kuchasa ukuphuma ebhedini, nokuba yinto yesibini nje yokumbombozela kwangaphakathi. Kodwa ukuba unengxaki yokudakumba, ukuqala kosuku lwakho kunokuba kungabacaphukisi njengoko kubonakala kuyinto engenakwenzeka.

Ukuba oku kuvakala ngathi nguwe, into yokuqala ekufuneka uyikhumbule kukuba awuwedwa. Kuqikelelwa ukuba ngaphezulu kwezigidi ezili-16 zabantu e-United States baphila nesifo sokudakumba.

Uxinzelelo kunokubangela iimpawu ezibi, ezinokubandakanya ubunzima bokuvuka ebhedini kusasa. Kungenxa yokuba ukudakumba kunxulunyaniswa notshintsho kwi-serotonin kunye ne-norepinephrine, ii-neurotransmitters ezilawula imood, ukulala, ukutya, amandla, inkumbulo, kunye nenqanaba lakho lokuphapha.

Ukuba amanqanaba akho e-serotonin kunye ne-norepinephrine alinganiseli, unokuziva ukhathele ngenxa yemini.

Ngelixa kungabonakala kusondele-kungenakwenzeka ukujongana nosuku olutsha xa usilwa nokudakumba, kukho izixhobo kunye neendlela ezinokunceda abantu abanokudakumba ukuthatha amanyathelo ambalwa ukuya phambili.

1. Qala ntsasa nganye ngemana yokubulela

Xa usilwa noxinzelelo, kunokuba nzima ukufumana uvuyo kuyo nayiphi na into.

Ukunqongophala komdla kunye nokungakwazi ukufumana uyolo kwizinto oqhele ukuba nazo yenye yeempawu zoxinzelelo. Ukuzama ukukhumbula-njengoko kunzima njengoko kunokuba kunjalo-ukuba kukho izinto ebomini bakho onokubulela ngazo kunokukukhuthaza ukuba uhambe kusasa.

“Xa uvuka, qala ngengcinga,‘ Ndinombulelo wantoni namhlanje? ’” Ucebisa uGqirha Beatrice Tauber Prior, ugqirha wezengqondo, umbhali, isithethi kunye nomnini weHarborside Wellbeing eMantla Carolina.

UPrior uthi: “Emva koko zibuze ukuba uvuke ngenxa yento onombulelo ngayo.

Unokuba nombulelo ngomsebenzi. Unokuba nombulelo ngezilwanyana zasekhaya okanye abantwana bakho. Unokuba nombulelo kuba unophahla phezu kwentloko yakho. Ayinamsebenzi ukuba inkulu okanye incinci kangakanani.

Fumana into enye enombulelo ongazenzisiyo kwaye uyisebenzise ukukomeleza kunye nokuphuma kwebhedi.

2. Cwangcisa injongo enye yosuku olunye

Ukuba noluhlu olubonakala ngathi alunasiphelo kusenokwenzeka ukuba yinto enokubangela abantu abanokudakumba, kwaye esinye sezizathu eziphambili awufuni ukuqala usuku lwakho.

Unokucinga, "Akukho ndlela inokwenza ngayo yonke into," kwaye loo ngcinga ijike ibe, "Akukho sizathu sokuzama."

Zama ukutshintsha umbono. Endaweni yokucinga ngoluhlu olude lwemisebenzi, olunokuba lukhulu, zinike imvume yokubeka usukelo lube LUNYE kuphela ngosuku. Nje enye.

Inkululeko eza nokwazi ukuba lusuku oluhle ukuba unako ukufezekisa into enye inokukunceda uphume ebhedini ukuzama.

Ngumbono olungileyo ukukhetha iinjongo oza kuthi ufikelele kuzo. Musa ukudubula ngokubetha iklasi yokujikeleza amaxesha ama-4 kule veki. Endaweni yoko, mhlawumbi udubule iklasi enye yokujikeleza. Okanye udubule ukuhamba ujikeleze ibhloko kube kanye ngosuku. Unokusebenza ukusuka apho.

Ngamanye amaxesha uxinzelelo lubotshelelwe kwimeko ethile kulawulo lwethu, njengomsebenzi wokugqibela okanye imeko enzima yokuhlala nomntu. "Ukuba ufumanisa ukuba imeko enzima yobomi ngokuyinxenye ibangela ukudakumba kwakho, zibekele usukelo kunye nexesha elifanelekileyo lokwenza utshintsho," utshilo uGqirha Prior.

Khumbula ukuba ixesha elingasetyenziswanga kwilitye. Ukunciphisa naluphi na uxinzelelo olubangelwa ngumhla obekiweyo, vumela ubhetyebhetye ukufezekisa injongo yakho njengoko kufuneka.

3. Yenza izicwangciso zakusasa nomhlobo wakho

Uxinzelelo kunokukhokelela ekubeni uzive ulilolo, unqanyuliwe, kwaye uvaliwe. Ithuba 'lokudibanisa' kwakhona inokuba sisitshixo sokuqalisa kosuku.

Ukwenza izicwangciso zakusasa nomntu yindlela entle yokuzibophelela, kuba uthathela ingqalelo ishedyuli yomnye umntu.

URandall Dwenger, umlawuli kwezonyango eMountainside Treatment Centre eConnecticut uthi: “Abantu bafumana intsingiselo kulwalamano lwabo nabanye, ukuthanda kwabo, okanye ukufezekisa imisebenzi ebudeni bemihla yabo.

"Ukuzibophelela ekudibaneni nomntu ngexesha lesidlo sakusasa okanye ikofu okanye ukuhamba kusasa akunakunceda nje uphume ebhedini, kodwa kuya kunceda ukukhulisa unxibelelwano lwakho nomnye umntu, ukuze ungaziva ulilolo kuxinzelelo lwakho," utshilo uDwenger. .

Uxanduva kunye nonxibelelwano lokuphumelela.

Abanye abantu, nangona kunjalo, ukuba nomnye umntu "abika kuye" kunokuba yingozi. Kwimeko apho, yiza nenkqubo yokujonga inkqubela yakho yenkxaso. Yibhale phantsi, sebenzisa inkqubo yomvuzo- nantoni na esebenzayo ukuzibamba uxanduva.

4. Yamkela ukutsalela kwakho kuFido

Nawuphi na umnini-silwanyana angakuxelela ukuba ukuba nesilwanyana sasekhaya kuza nezibonelelo zehlabathi: ubuqabane obuhlala buhleli, uthando olungathandabuzekiyo, kunye novuyo (izilwanyana zasekhaya zenza ezona zinto zibalaseleyo).

Izilwanyana zasekhaya zinokubonelela ngombono okhuselekileyo wokhuseleko kunye nesiqhelo kubantu abalawula imiba yezempilo yengqondo yexesha elide, uphononongo luka-2016 olufunyenwe.

Ixhala kunye noxinzelelo loMbutho waseMelika ukubiza oku "ziziphumo zesilwanyana sasekhaya," kwaye ukonyusa impilo yezengqondo kunokuba luncedo kakhulu kubantu abalwa nokudakumba.

Uvavanyo olwenziwe ngo-2016 lwabanini bezilwanyana lubonise ukuba iipesenti ezingama-74 zabanini bezilwanyana zixele ukuphuculwa kwempilo yengqondo kubunini bezilwanyana. Ukudibana okuhle kwesilwanyana kunye nesilwanyana kubandakanya ukunciphisa uxinzelelo lwengqondo njengoloyiko kunye noxinzelelo, kunye nokunyuka kwamanqanaba e-oxytocin kwingqondo.

U-Lina Velikova, PhD, uthi: “Abantu abanoxinzelelo badla ngokuba nezilwanyana zasekhaya ukuze bagxile kwimeko yabo.

“Xa ukhathalele isilwanyana, akufuneki uvumele ukuhlala ebhedini imini yonke. Izinja okanye iikati zixhomekeke kuwe ngokupheleleyo kwaye ukuzigcina ziphila kuya kwanela izizathu zokuba uvuke ebhedini, ”ucacisa uGqirha Velikova.

Zama nje ukuxhathisa obo buso ecaleni kwebhedi yakho kusasa.

5. Cela uncedo kwisangqa sakho senkxaso

Into yokuqala ekufuneka uyikhumbule xa usilwa nokudakumba kukuba akufuneki uyenze wedwa.

UDwenger uthi: “Abo batsala nzima ukuvuka ebhedini banokufumana ezinye izisombululo zexesha elide. "Ukuxinezeleka kunokuba luncedo ngokwabo, kodwa ukudibanisa amayeza kunye nokunyanga kusebenza ngakumbi ekulawuleni ukudakumba ekuhambeni kwexesha."

Olunye unyango olunjengeyoga, ukucamngca, kunye nokwenza i-acupuncture kunokugcina iimpawu zoxinzelelo zilawule imeko yomoya.

Ukuthintela utywala kunye nezinye iinkqubo zokudakumba zenkqubo ye-nervous nayo kubalulekile, kuba ezi zinto zinokulinganisa okanye zenze mandundu iimpawu zoxinzelelo.

6. Zixolele iintsuku ezimbi

Abantu abaphila noxinzelelo bahlala bebagxeka kakhulu. Inyani yile, kuya kubakho iintsuku ezintle kunye neentsuku ezimbi.

Ngezinye iintsuku, uya kuba nakho ukuphuma ebhedini kwaye, ngokunyanisekileyo, ngezinye iintsuku usenokungabinakho.

Ukuba ukunika konke okusemandleni akho ngemini embi akukonelanga ukuqhubeka nokuhamba, kulungile ukuba uzixolele kwaye uqale ngokutsha ngosuku olulandelayo. Uxinzelelo sisifo kwaye ungumntu kuphela.

Ngomso, unokuhlala uzama indlela entsha yokukunceda ubeke iinyawo zombini emhlabeni. Ixesha elingaphezulu, uya kufumana isixhobo esenza ukuba uphume ebhedini uninzi lweentsuku ezinokwenzeka.

UMeagan Drillinger ngumbhali wokuhamba kunye nokuba sempilweni. Ujoliso lwakhe kukwenza uninzi lokuhamba ngamava ngelixa ugcina indlela yokuphila esempilweni. Ukubhala kwakhe kuvele kwiThrillist, iMpilo yaMadoda, ukuhamba ngeVeki, kunye neTime Out New York, phakathi kwabanye. Yiya kuye blog okanye I-Instagram.