Kutheni kufuneka ucamngce phambi kwayo yonke imini yokuqala

Umxholo

• 1. Izakuthomalalisa zonke ezo ~nerves~.
• 2. Uya kugxila apha nangoku.
• 3. Iya kuvula ingqondo nentliziyo yakho.
• 4. Uya kunxibelelana ngakumbi naloo nto uyifunayo kwaye uyidinga.
• 5. Kuya kupholisa usuku lwakho kwakhona.
• Uphengululo lwe

Izandla ezibilayo, izandla ezingcangcazelayo, intliziyo ebalekayo, isisu esinamaqhina-hayi, oku akuphakathi kokuzilolonga kwe-HIIT. Yimizuzu emihlanu ngaphambi komhla wokuqala, kwaye mhlawumbi unovalo kwi-AF. Kukho into malunga nomhla wokuqala (ingakumbi umhla ongaboniyo okanye umhla we-Intanethi, apho udibana khona nomntu IRL okokuqala ngonaphakadeenokukuthumela kwi-tizzy iyonke. Ukukhetha isinxibo esonyusa ukuzithemba kunye nokukhupha umthambo kunokukhukulisa umzimba wakho ngokuthi "Ndiyifumene le" imvakalelo kunye nee-endorphins ezizivayo, kodwa ezo akufuneki zibe zezo-dos kuphela kuluhlu lwakho lokuqala lokuhlola umhla.

Ukujika, ukucamngca kunokuba yinto enye eyenzelwe ingqondo kunye nomzimba wakho ukuseta i-roulette yeli hlabathi langoku lokuthandana: eharmony wadibana kunye nokucamngca nge-app Stop, Phefumla & Cinga ukuqhuba isifundo kubasebenzisi babo kwaye wafumanisa ukuba ukucamngca ngokwenene kunento eluncedo kubomi bakho bokuthandana.

Bathelekisa amalungu e-eharmony angama-311 nawo asebenzise i-Stop, Breathe & Cinga nelinye iqela lamalungu angama-311 angakhange asebenzise i-app yokucamngca (kodwa ayeneminyaka efanayo, isini, indawo kwaye babhalisela i-eharmony ngaxeshanye). Bafumanise ukuba abasebenzisi abacamngayo babengena kwi-app yokuthandana iipesenti ezingama-81 rhoqo, bakhangela iipesenti ezingama-92 ngaphezulu kweeprofayili zemidlalo yabo kunabantu abangathathi ntweni, kwaye bajongwa yimidlalo yabo yeepesenti ezingama-53 rhoqo. Kwaye umkhabi: Abasebenzisi be-Stop, Breath & Think babenamapesenti angama-85 kwimidlalo yokunxibelelana ngeendlela ezimbini kunye neeboos zabo ezinokubakho (funda: babethumelelana imiyalezo babuyelene).

Kodwa ungathathi nje igama lika-eharmony kuyo. Apha, zonke izizathu zokuba ufuna ukucamngca ngeyona nto ibaluleke kakhulu kuluhlu lwakho lokujonga ngaphambi komhla (Kulungile, oko, kunye nokujinga kuBeyoncé).

1. Izakuthomalalisa zonke ezo ~nerves~.

Ixesha elincinane le-zen lingasebenza njengepilisi yokuzola yangaphambi komhla ngendlela efanayo enokuzola ngayo ngaphambi kokuba ulale okanye ngexesha elingaqhelekanga, okanye incede ukukhulula uxinzelelo ngokupheleleyo.

"Ngaphambi komhla wokuqala, ingqondo yakho ingaqala ukubaleka," utshilo u-Amy Baglan, umsunguli we-MeetMindful, i-app yokuthandana edibanisa abantu abazinikeleyo ukuze baphile ngengqondo. “Le ncoko yasengqondweni iphazamisekile yiloo nto amaBhuda ayibiza ngokuba ‘yingqondo yenkawu.’” Zama ukuhlala uze ucamngce kangangemizuzu eli-10. "Inokwenza imimangaliso yokuthomalalisa amandla angenakuphumla kwaye ikubuyisele kwimeko elungeleleneyo ukuze ubonakalise njengesiqu sakho, esimangalisayo," utshilo.

Imithambo-luvo ephakathi (uyazi, ~butterflies~) ilindelekile. (Umothuko-zilungile nakuwe!). Nangona kunjalo, ukuxhalaba ngokungalinganiyo ngale meko kungawonakalisa ngokufanelekileyo umhla: "Imihla yokuqala iya isiba nzima ngakumbi ixhala umntu analo," utshilo uJill P. Weber, Ph.D., ugqirha wezengqondo onelayisensi kunye nengcali ye-Mindsail, i-smartphone app yokucamngca."Ukucinga ngokugqithisileyo kunye nokuhlalutya ngokugqithiseleyo ngumbulali we-libido kwaye kukuthatha kude ekuboniseni ubuwena bokwenyani." Ke ukuba uyaphazamiseka uxhalabile, umhla uya kuya usiba mbi, kwaye uya kuqala ukukhululeka nangakumbi-ukukuthumela kwindawo eyoyikisayo eyehlayo.

Ukuba ukhathazekile umhla uya kufana nento ekuyo Imihla evela esihogweni, ukusebenzisa i-visualization ngexesha lokucamngca kunokunceda, utsho uSanam Hafeez, Ph.D., isazi sengqondo sezonyango esinelayisensi kunye nelungu le-faculty kwi-Teacher College, Columbia University. "Yindlela entle yokudlala indlela ofuna ukuba umhla uhambe ngayo ngaphambi kokuba kwenzeke." Kulula: Vala amehlo akho kangangemizuzu eli-10 ukuya kweli-15, phefumla, kwaye uthelekelele udibana nomntu obalaseleyo, unencoko enomdla, kwaye uzive wonwabile.

2. Uya kugxila apha nangoku.

Ukucamngca kuyanceda ukuzibeka kwindawo okuyo ngoku, utshilo uHafeez. Ukuthatha imizuzu embalwa ukucamngca kuya kukuthumela kumhla ngengqondo ecacileyo yokugcwala ubunayo kwiveki ephelileyo). Kuya kunceda ukukhathazeka kwe-nix malunga nendlela oza ngayo kumhla wakho nokuba uza kuziva unxibelelwano, utshilo u-Weber, ukuze ulonwabele umzuzu ngelixa usenzeka ~ ngokwasemzimbeni ~.

I-BTW, xa ucamngca, injongo ayisiyiyo yeka ukucinga. "Inqaku kukwenza indawo ebomini bakho ukudibanisa nawe ngendlela eyahlukileyo ebandakanya ukucinga okuncinci kunye nokuqonda ngakumbi ngamava akho angaphakathi," kusho u-Weber. "Musa ukuzigxeka ngalo lonke ixesha iingcinga zakho zikusa kwikhosi eyahlukileyo okanye uphazamiseka ... kodwa yazi ukuba zithatha phi iingcinga zakho." (Nazi zonke iingcebiso ozifunayo malunga nendlela yokucamngca.)

3. Iya kuvula ingqondo nentliziyo yakho.

Ukucamngca akuncedisi kuphela ekuboniseni ukuba ufike kumhla wokudakumba, kodwa kuya kuyilungisa ingqondo kunye nentliziyo yakho malunga nokunxibelelana nomnye umntu. (Kwaye uqikelela ntoni? Kukho nokucamngca ngokukodwa okukunceda uvule intliziyo yakho.)

Ukukhumbula kukwenza uyazi ngakumbi iimvakalelo zakho kunye nendlela oziva ngayo. Ukuba uziva ngcono, uya kutsala izinto ezingcono ebomini bakho-kwaye oko kubandakanya abantu, utshilo uHafeez. Ngokuqinisekileyo sele usazi ukuba i-karma ibuya ngeenxa zonke, kodwa ulwazelelo nalo luyenzeka. “Ukuzikhumbula iingcinga zethu kusivumela ukuba sisuke kwingcinga ezingentle, ezingoyikiyo, ezinxunguphalisayo ukuya kwezo zilungileyo, ezisiphakamisayo ekubeni siziva sinexhala okanye sidakumbekile sibe nethemba kwaye sinomdla,” utshilo.

Kwaye le mpembelelo igqitha kumhla wokuqala: Ukukhuthaza ukukhuthaza ukukhuthaza ukuba ufumane ukucaciswa kwaye uphathe izinto ezazikhe zavakala ngathi kukuvalwa kwendlela-okanye mandundu, isiphelo esifileyo, utshilo uBaglan. "Ukuqiqa kunokunceda ekujonganeni nemiba yokuthembana, ukuxazulula iingxaki njengoko zivela, ukukhulisa ubuhlobo obusondeleyo, kunye nokwaphula iipatheni zokuziphatha zakudala. Akwenzeki ngokukhawuleza, kodwa ngomsebenzi kunye nobukho unokufumana utshintsho olubanzi kubomi bakho bokuthandana."

4. Uya kunxibelelana ngakumbi naloo nto uyifunayo kwaye uyidinga.

Ukukhumbula ngakumbi okanye ukuzazi kunokukunceda ungazithembi kwindawo yokuqala-oko kuthetha ukuba kulula kakhulu ukubonisa ukuya kumhla wokubuyisela oyena mntu, utshilo u-Weber. Ikunceda ukuba uqonde ukuba ungubani na ngaphakathi-kwaye lowo ukhangela ngaphandle.

Ukuba nengqondo kunokukunceda uchaze ukuba loluphi uhlobo lomntu ofuna ukumtsala, utshilo uHafeez. "Xa unokugxila ngakumbi kwinto onayo funa endaweni yoko wena andifuni, Oku uyafuna ingena ebomini bakho,” utsho.

Ukunxibelelana nento oyifunayo kunokukunceda ubone kuloo cocktail (okanye ezine) kwaye ngokunyanisekileyo uthathe isigqibo sokuba ngaba lo mntu ufanelekile ukuba abe ngumhla wesibini.

5. Kuya kupholisa usuku lwakho kwakhona.

Ifowuni inokuhamba macala omabini, kodwa ithatha nje * umntu onengqondo yokutshintsha imeko kwicala elifanelekileyo. "Ukuba umntu ocamngcayo uziva ecacile kwaye ekhululekile ukuya kwintsebenziswano, loo mandla anokuchaphazela omnye umntu, amenze akhululeke," kusho uHafeez. Isitshixo: Yiba nolindelo oluqinisekileyo ukuze uwuxabise umhla, ngokuchaseneyo nokuchitha lonke ixesha ukhangela izizathu awufani, utsho.

Kwaye, njengoko unokuthelekelela, ukuba Zombini abantu babonisa ngale ngqondo imangalisayo, iintlantsi ziphantse zaqinisekiswa ukuba ziyabhabha: "Sibonile ukuba izibini ezinendlela yokucamngca zihlala zinonxibelelwano olucebileyo," utshilo uBaglan. "Ekupheleni kosuku, ukucamngca akuthethi ukuba kuyimbumbulu yesilivere yokulungisa iingxaki zokuthandana, kodwa ngokuqinisekileyo kunokukunceda ubonakalise ukulungele amava anzulu, amnandi ngakumbi."

Ixesha lokutshintshela kwiTinder, yongeza "umthandi wokucamngca" kwi-bumble bio yakho, okanye ukhwele kwi-MeetMindful. INkosana yakho okanye iNkosazana-kunye neqabane lokucamngca-linokuthi liphume nje liswipe (kwaye licamngce) nawe.

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