I-Stress Busters: Iindlela ezi-3 zokuhlala usempilweni

Umxholo

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Izicwangciso zomtshato. Uluhlu lwezinto eziza kwenziwa ezinde. Iinkcazo zomsebenzi. Masiyithethe le nto: Uxinzelelo oluthile alunakuphepheka kwaye aluyongozi kangako. "Umlinganiselo ofanelekileyo woxinzelelo unokusishukumisela ukuba siphumelele," kusho uKatherine Nordal, Ph.D., umlawuli olawulayo we-American Psychological Association (APA)." Kodwa yongeza iindaba ezibuhlungu zezoqoqosho kwiinkxalabo zemihla ngemihla, kwaye inqanaba loxinzelelo lwakho linokungena ngokukhawuleza kwi-overdrive, libeka impilo yakho emngciphekweni.

Ukuxhalaba okugqithisileyo kukhokelela ekunyukeni koxinzelelo lwegazi kunye nesantya sentliziyo, ukuntywila kwi-immune system, kunye nokudinwa, ukuphuthelwa kunye noxinzelelo lwemisipha," utshilo uNordal. "Ukuhlala uxinekile kusenza ukuba sibe ngoononkala kunye novakalelo, nto leyo eyenzakalisa ubudlelwane bethu."

Iingcali zithi iingxaki zezoqoqosho zakutshanje ziye zenza abantu abaninzi baba sesichengeni sokuxhalaba ngokugqithiseleyo. Kuphononongo lwakutsha nje lwe-APA, iipesenti ezingama-80 zabaphenduli zichaza uqoqosho njengomthombo obalulekileyo woxinzelelo, ngelixa iipesenti ezingama-47 zichaza ukwanda koxinzelelo kunyaka ophelileyo. Kwaye uninzi lwabantu aluhlangabezani nayo ngendlela enemveliso: Phantse isiqingatha sezo ngxelo zivotyiweyo zitya kakhulu okanye zitya ukutya okungenampilo, kwaye iipesenti ezingama-39 zixela ukutsiba izidlo. Ngelixa ungakwazi ukuphelisa uxinzelelo ebomini bakho, unokufunda indlela yokuyilungisa. Qala ngokufunda amaqhinga amathathu kaNordal okuphelisa uxinzelelo. Kule ndawo ingenazinkathazo, nangona kunjalo, akukho kunyibilika kuvunyelwe.

1) Ukutya okuNyusa amandla okuStash Amandla

Ukunyuka kwamahormoni oxinzelelo kusishiya sinomnqweno wokutya ukutya okuneswekile, okunamafutha okunokuthi, ukuba uyakuvumela, kungonakalisa izicwangciso zokunciphisa umzimba, utshilo uNordal. Xa uxinezeleko lukhula, lwisana nomnqweno wokukrazula ingxowa yeetshiphusi zetapile ngokugcina amashwamshwam asempilweni kwisipaji sakho, kwidrowa yedesika yakho, nakwipokotho yedyasi yakho.

Ingcebiso: Zama ukungcungcuthekisa ezi zidlo zokulwa noxinzelelo: ii-almonds (ezigcwele i-vitamin E enempilo yentliziyo kunye ne-immune-system-building zinc); uhlaza olunamagqabi kunye neenkozo ezipheleleyo (ezigcwele i-magnesium evelisa amandla); iiblueberries, i-kiwis, iivatala kunye neepepile ebomvu (ezityebile kwinkqubo yomzimba yokunyusa ivithamin C).

2) Qalisa isithethe sokuphumla

Zibophelele ekuzinakekeleni ngokucwangcisa imizuzu engama-30 yexesha lokuphumla ngosuku. Iindlela zokuphumla (umzekelo, ukuphefumla okunzulu okanye ukucamngca) kunokunciphisa uxinzelelo lwehomoni zoxinzelelo emzimbeni wakho, kunciphise ukubetha kwentliziyo yakho kunye nokuzola kwengqondo yakho. Bukela umfanekiso wesilayidi kwiifoto zosapho lwakho lokugqibela kwiLaptop yakho; biza umhlobo okude; khanyisa ikhandlela ene lavender, ubeke umculo opholileyo kwaye uhlambe ngokufudumeleyo; okanye ubeke ixesha lokubambana nomfo wakho. "Naluphi na umsebenzi owukhethayo, yintoni eyona nto ibalulekileyo kukuhambelana. Ngaloo ndlela uyazi ukuba unento oyithandayo ukuyijonga, "kusho uNordal.

Ingcebiso: Funda imithambo embalwa yokuphumla kwaye umamele umculo opholileyo kwiYunivesithi yasePittsburgh yeZiko leZonyango.

3) Hlala uqhagamshele

Xa uziva ngathi une-cranky kunye ne-frazzled, xhathisa umnqweno wokuqala ukubamba izimemo zepati kunye nezimemo ze-movie. U-Nordal uthi: "Ukuqunjelwa kukonyusa amanqanaba oxinzelelo. "Ukuba uziva ukuba imali iyacudiswa, fikelela kwaye umeme abahlobo epakini okanye ukukhwela ibhayisekile okanye ukuskena uluhlu lwemisitho yeekonsathi zasimahla okanye imiboniso."

Ingcebiso: Cwangcisa ubusuku be-chic-flick ngeveki kunye neentombi zakho okanye uye kwiklabhu yamahlaya kunye nomfana wakho. Ukuhleka kuyandisa imithambo yegazi (eyonyusa ukuhamba kwegazi kunye nokunciphisa iimpawu zoxinzelelo lomzimba) kwaye ibangela ukukhutshwa kwee-endorphins zokuziva zilungile kwingqondo yakho. Ngaphezu koko, uphando oluvela kwiYunivesithi yaseLoma Linda lufumanisa ukuba ukulindela ukuhleka nje kunciphisa i-hormone yoxinzelelo-biggies cortisol (ngama-39 ekhulwini), i-adrenaline (ngama-70 ekhulwini) kunye ne-dopamine (ngama-38 ekhulwini).

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