Iindlela ezili-10 zokuNciphisa ukuXhalaba

Umxholo

• 1. Hlala usebenza
• 2. Musa ukusela utywala
• 3. Yeka ukutshaya
• 4. Biza ikhafeyini
• 5. Lala kancinci
• 6. Camngca
• 7. Yitya ukutya okusempilweni
• 8. Ziqhelanise nokuphefumla okunzulu
• 9. Zama iaromatherapy
• 10. Sela iti ye-chamomile
• Yise kude
• Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuxhalaba yinto eqhelekileyo ebomini. Yimveliso yokuhlala kwilizwe elihlala linesiphithiphithi. Ukuxhalaba akukubi konke, nangona kunjalo. Ikwenza ukuba uqaphele ingozi, ikukhuthaze ukuba uhlale ulungelelene kwaye uzilungiselele, kwaye ikunceda ukubala umngcipheko. Okwangoku, xa uxinzelelo luba ngumzabalazo wemihla ngemihla, lixesha lokuba usebenze ngaphambi kokuba kudlule ikhephu. Ukuxhalaba okungakhange kuhlolwe kunokuchaphazela kakhulu umgangatho wobomi. Thatha ulawulo ngokuzama ezi zimvo zingezantsi.

1. Hlala usebenza

Ukuzilolonga rhoqo kukulungele impilo yakho yomzimba kunye neemvakalelo. Ukuzilolonga rhoqo kuyasebenza kunye namayeza ukunciphisa uxinzelelo kwabanye abantu. Kwaye ayilolungiso lwexeshana nje elifutshane; Unokufumana uxinzelelo kuxinzelelo lweeyure emva kokusebenza.

2. Musa ukusela utywala

Utywala yinto yokuthomalalisa indalo. Ukusela iglasi yewayini okanye umnwe iwhiskey xa imithambo-luvo yakho idutyulwe kunokukuzolisa ekuqaleni. Nje ukuba i-buzz iphelile, nangona kunjalo, ixhala linokubuya linempindezelo. Ukuba uxhomekeke etywaleni ukuze uphelise uxinzelelo endaweni yokunyanga ingcambu yengxaki, unokuhlakulela ukuxhomekeka etywaleni.

3. Yeka ukutshaya

Abantu abatshayayo bahlala befumana icuba ngamaxesha oxinzelelo. Nangona kunjalo, njengokuselwa kotywala, ukuthatha i-cigarette xa uxinezelekile kukulungisa ngokukhawuleza okunokubangela ukuxhalabisa ngokuhamba kwexesha. ibonakalisile ukuba kwangoko uqala ukutshaya ebomini, kokukhona umngcipheko ophakamileyo wokuphazamiseka koxinzelelo kamva. Uphando lukwacebisa inicotine kunye nezinye iikhemikhali kumsi wecuba oguqula indlela ebuchotsheni enxulumene noxinzelelo.

4. Biza ikhafeyini

Ukuba unexhala elingapheliyo, icaffeine ayisiyiyo umhlobo wakho. I-Caffeine inokubangela uloyiko kunye ne-jitters, akukho namnye kubo olungileyo ukuba unexhala. Uphando lubonakalisile ukuba icaffeine inokubangela okanye ibe mandundu ingxaki yokuxhalaba. Inokubangela ukuba abantu boyike ukuphazamiseka. Kwabanye abantu, ukuphelisa i-caffeine kunokuphucula kakhulu iimpawu zoxinzelelo.

5. Lala kancinci

Ukuphuthelwa luphawu oluqhelekileyo loxinzelelo. Yenza ukulala kube yinto ephambili ngokubaluleka:

• ukulala ebusuku kuphela xa udiniwe
• ukungafundi okanye ukubukela umabonwakude ebhedini
• ungasebenzisi ifowuni yakho, ithebhulethi, okanye ikhompyuter ebhedini
• ukungaphosi kwaye ujike ebhedini yakho ukuba awukwazi ukulala; phakama uye kwelinye igumbi ude wozele
• ukuphepha i-caffeine, ukutya okukhulu, kunye ne-nicotine ngaphambi kokulala
• ukugcina igumbi lakho limnyama kwaye lipholile
• bhala phantsi amaxhala akho phambi kokuba ulale
• Ukulala ngexesha elifanayo busuku ngabunye

6. Camngca

Eyona njongo iphambili yokucamngca kukususa iingcinga ezingalawulekiyo engqondweni yakho kwaye ubeke endaweni yazo ngokuzola kunye nengqondo yomzuzu wangoku. Ukucamngca kuyaziwa ngokunciphisa uxinzelelo kunye noxinzelelo. Uphando oluvela kuJohn Hopkins lubonisa ukuba imizuzu engama-30 yokucamngca imihla ngemihla inokunciphisa iimpawu zoxinzelelo kwaye isebenze njengesiyobisi.

7. Yitya ukutya okusempilweni

Amanqanaba eswekile esezantsi egazini, ukuphelelwa ngamanzi emzimbeni, okanye iikhemikhali kukutya okucutshungulwayo okunje ngevumba elingelolakho, imibala yokufakelwa, kunye nezinto zokulondoloza kunokubangela utshintsho lweemvakalelo kwabanye abantu. Ukutya okuneswekile eninzi kunokuchaphazela ubushushu. Ukuba uxinzelelo lwakho luba mandundu emva kokutya, jonga indlela otya ngayo. Hlala uhlanjululwe, ususe ukutya okucutshungulwayo, kwaye utye ukutya okusempilweni okunotye kwii-carbohydrate ezintsonkothileyo, iziqhamo kunye nemifuno, kunye neeproteni ezingcakacileyo.

8. Ziqhelanise nokuphefumla okunzulu

Ukuphefumla okufutshane, okukhawulezileyo kuqhelekile ngoxinzelelo. Ingakhokelela ekubethekeni kwentliziyo okukhawulezayo, ukuba nesiyezi okanye ukuba yintloko elula, okanye nokuhlaselwa luloyiko. Imithambo yokuphefumla nzulu-inkqubo yangabom yokuthatha kade, nkqu nokuphefumla nzulu-inokunceda ekubuyiseleni iipateni eziqhelekileyo zokuphefumla kunye nokunciphisa uxinzelelo.

9. Zama iaromatherapy

I-Aromatherapy isebenzisa iioyile ezifanelekileyo ezinevumba elikhuthazayo ukukhuthaza impilo kunye nokuba sempilweni. Iioyile zinokufakwa ngaphakathi ngqo okanye zongezwe kwindawo yokuhlambela eshushu okanye kwi-diffuser. Izifundo zibonise ukuba iaromatherapy:

• ikunceda uphumle
• ikunceda ulale
• yandisa imood
• kunciphisa ukubetha kwentliziyo kunye noxinzelelo lwegazi

Ezinye iioyile ezifanelekileyo ezisetyenziselwa ukunciphisa uxinzelelo zezi:

• ibergamot
• Ilavenda
• isilumko esichazayo
• i-grapefruit
• ylang ylang

Thenga kwi-Intanethi i-bergamot, i-lavender, i-clary sage, i-grapefruit, kunye ne-ylang ylang yeoyile efanelekileyo.

10. Sela iti ye-chamomile

Ikomityi yeti ye-chamomile sisixhobo esiqhelekileyo ekhaya sokuthomalalisa imithambo kunye nokukhuthaza ukulala. I-chamomile ebonisiweyo inokuba lihlakani elinamandla ngokuchasene noxinzelelo ngokubanzi. Uphononongo lufumanise ukuba abantu bathabathe iicapsules zaseJamani (i-220 milligrams ukuya kuthi ga izihlandlo ezi-5 mihla le) banokuncitshiswa okukhulu kwamanqaku kuvavanyo olinganisa iimpawu zoxinzelelo kunabo banikwe i-placebo.

Nalu ukhetho lweti ye-chamomile ukuzama.

Yise kude

Ukuba uziva uxhalabile, ukuzama ezi zimvo zingasentla kunokukunceda uzolile. Khumbula, amayeza asekhaya anokunceda ukunciphisa uxinzelelo, kodwa awaluthathi indawo uncedo lweengcali. Ukonyuka koxinzelelo kunokufuna unyango okanye amayeza kagqirha. Thetha nogqirha wakho malunga neenkxalabo zakho.

Ukuhamba okuNengqondo: I-15 yemizuzu yokuhamba kweYoga yoxinzelelo