Indlela bazigxotha iimvakalelo yokukhathazeka?

Ngaba ubusazi ukuba ixhala ukwanda - iingxaki zixhaphakileyo zempilo yengqondo? Ukongeza, nabafazi ekhulwini amathandathu lula ngakumbi kule ngxaki kunamadoda. Nokuba ukukhathazeka ungandithuthumbisi ukuba kangangokuba njengoko ukufaka ityhefu bonke ubomi bakho, niyakwazi mhlawumbi naye. Kubalulekile ukwazi ukuba ayibulale njani ixhala noxinezeleko. Oku kuya kukunceda ukulawula uxinzelelo kakhulu ukuphucula ubomi bakho.

Yintoni ixhala?

Alarm - le indlela komzimba kwimeko esiyingozi okanye angaqhelekanga. Kungabonakala ngokwayo phambi iziganeko ezibalulekileyo ezifana udliwano-ndlebe umsebenzi, iimviwo, hambisa. Abantu ezahlukeneyo babe nexhala ubonakala ngeendlela ezahlukeneyo. Zikamabonwakude neemovie ziye baqhele ukuba sicinge ukuba igagasi umntu uhlala shake, kwaye iluma iinzipho zakhe. Eneneni, ngokufuthi akukho zimpawu zangaphandle. izigulane ezininzi abaphethwe nexhala rhoqo obonakala ukuzola. Bona musa singaqondi naxa sele nzima. ixhala nje eqhelekileyo ukuba sikhatshwe ezahlukeneyo iimpawu. Umzekelo, oku kwempixano, ukuba nochuku, ukwanda izinga intliziyo, ukubila, ukuphelelwa umoya, sokulibala, nengxaki yokumamela okanye ekugayeni. Ukuxhalaba kuchaphazela ixesha ngokubonakala iimpawu okanye namandla. Oku kukhokelela ekubeni negalelo kubomi bakho; maxa wambi ngenxa ukwesaba ungase ungabi kungcono ukuba silishiye indlu!

Yiqonde imvakalelo

Oku ingabonakali ubhalo kakhulu, kodwa Ukukwazi ukuqaphela ixhala labo endaweni yokuzama ungayihoyi loo nto, kuya kukunceda ukwazi ukumelana imvakalelo azilutho. Abantu ukukhathazeka badla kundikhanyela iimvakalelo zabo, ukuba aggravates kuphela kwabo. Yiya kuwe yaye siyaqonda ukuba nemvakalelo. Ugcwalisa amandla - xa uyazi ukuba yintoni na ingxaki yakho, uze nilicombulule. Musa ukufihla ixhala, ngoko ke uya kufumana kuphela mandundu. Wena nto ibangela ukuba ubenentloni.

silale elide

Kubalulekile ukuqonda ulwalamano phakathi kokulala okanye iingxaki nexhala. Ukuba unexhala, ukufumanisa kunzima ukulala, kodwa kunoko, efuna kungandisa ixhala. Uphando lufumanise ukuba nokungalali iyazingenela iindawo yobuchopho ezibangela ixhala kwaye yenza ukuba ukhathazeke kakhulu malunga ngeziganeko ezizayo. ubuthongo A ebusuku olungileyo kusinceda womeleze impilo yakho iyonke neqinisekisa ukuxhathisa uxinezeleko. Qala ulungiselela umzimba wakho ukulala usebenzisa izithethe ngokuhlwa opholisayo, nto leyo enokubandakanya ukufunda, ukumamela umculo oluthambileyo, ukuthatha ibhafu okanye ukwaliwa bezixhobo zombane ngelixa phambi lokulala. Nika wena a ishedyuli nokulala ngokuthe eya kukuvumela ukuba balale iiyure ezisixhenxe ukuya ezilithoba ngosuku. Ukuba usafuna usoloko uziva udiniwe, mhlawumbi kufuneka uye kuvavanyelwa.

Uthambise umzimba wakho

Emva ukutya okunempilo aziyi kukunceda balahle ixhala, Noko ke, oko kunokuyiphucula imo yakho ikuncede kunye nempilo. Ukudla zizityebi ukolo, iziqhamo kunye nemifuno - oku isisombululo egqibeleleyo, kungcono kakhulu kunokuba ukudla ukudla okwenziwe zizityebi carbohydrate. carbohydrate Complex ukuba zifunxe ngokucotha ukunceda ukugcina iswekile yegazi kwinqanaba izinzile. Musa ukutsiba izidlo ukuba iswekile yawa egazini, - nemvo amandla ukuhla inokuba mandundu ixhala. Uya kuba ukutya luncedo zizityebi wemagniziyam, izinc no-Omega-3.

Uqale ukususa

Ngokutsho kwezinye iingxelo, umthambo rhoqo nga kunceda ekunciphiseni iimpawu ixhala nokudandatheka. umzimba nokuphakamisa inciphise ixhala, kunciphisa ukungakhululeki emzimbeni kunye nokunceda ngokwendalo umzimba zasabela njani uxinezeleko. Ukongeza, kuba lunciphisa ukudinwa, iphucula yoxinaniso kwaye yenza ubuthongo enzulu.

Uyeke utshwala

Ngokuqhelekileyo, abantu baqalisa ukuba ukusela utywala ukuze athobe umoya wakho uze ungakhathazeki. Kangangexesha elithile, oko ngokwenene ukunceda, kodwa kwixesha elizayo kuya kukhokelela iingxaki ezifana butywala okanye ukuxhomekeka kwezinye izinto. nje le ndlela ayisebenzi. Oku nje umlinganiselo ekhawulezayo, apho mandundu kuphela imeko xa iyonke. Utywala odlulisela amanqanaba serotonin kunye nezinye neurotransmitters ebuchotsheni, ebangela uxinezeleko sinokuba iqapheleka kakhulu ngakumbi. Noko ke, iglasi yewayini emva kosuku lixakekile Akayi kukuhlumisa umntu osela utywala ngokugqithisileyo.

Yiya ukuba uhambe

Ngaba uyazi ukuba abantu abahlala kuloo mizi, amashumi amabini ananye ekhulwini ekuthanda ukuba ixhala ngaphezu kwabo bahlala emaphandleni? Uphando lufumanise ukuba imimandla zobuchopho ezinxulumene kunye neemvakalelo ukulawula, kwavela enkulu ngenxa ntshikilelo phakathi kwabahlali baloo mzi. Ukubethwa epakini, bamkelekile wangaphandle, ungenza kakhulu ukunciphisa izinga ntshikilelo. Ukuba uvakalelwa kukuba kufuneka ukoyisa iqala ixhala, uye kuhlala kwisitulo phantsi kwemithi.

ukuziqhelisa

Ukuba uziva uxhalabile, kulula ukuba nje iingcamango kukhukulisa ingqondo yakho. Zama ukwenza umgudu ukuze zigxininise ngoku. Ukucamngca kunye lumkileyo ukunceda ukuphucula imeko yakho. Uphononongo lubonise ukuba lumkileyo kunceda abantu ukushifta ingqalelo kumava yangaphakathi ukuya ihlabathi ngaphandle, elikuvumela ukuba ukumelana ngcono imisebenzi eyabelwe umntu ngexesha elithile. Ukuba uxhalabile malunga uphindaphindo rhoqo iingcamango eziphazamisayo kukuthintele ezisebenza. Ukucamngca - oku isisombululo! ukufumana nje indawo ezolileyo, uvale amehlo akho uze ugxininise indlela ophefumla ngayo.

Ubhale iingcinga zakho ephepheni

Ngamanye amaxesha, isisombululo elungileyo inokuba nje ingcamango ukurekhoda iimvakalelo zabo. Zinjalo ke lula ukuqonda, kuba uya kuqonda kakuhle ukuba yintoni ochaphazelekayo. Bhala malunga umba okanye umenzakalo wabo nasengqondweni ukujongana nazo. Oku kuya kunceda ekuphuculeni ubuthongo, ukucinga kakuhle aze aphile ngakumbi eluntwini. Ukugcina idayari kufuneka ukuba ibe yelinganiselweyo imithetho okanye ixesha elide nelityayo ixesha. Kwanele ukuba imizuzu elishumi elinesihlanu ngosuku, apho uya kubhala awunandaba igrama okanye iziphumlisi. Akukhathaliseki njani na ukubhala, eyona nto ibalulekileyo - ukuvakalisa iimvakalelo zabo.

ukuhleka ngokuvakalayo

Ngoko akukho ngozi bathi kohlekayo - yeza lugqwesileyo. ukusebenza kwaso okwexeshana, kunjalo, kodwa ehleka kunciphisa uxinezeleko kwempixano, kwandisa izinga ioksijini emzimbeni, zehlisa uxinzelelo lwegazi kwaye inceda ingqondo ukuvelisa endorphin. Kufuneka ubuncinane umgudu - khangela nje ukuba comedy.

uphefumle kakhulu

Okokuqala zonke imincili kuchaphazela ukuphefumla. Xa uqala ukuphefumla rhoqo, umzimba ufumana uphawu ukuba unayo into emkhathazayo. Lawula ukuphefumla kwakho, ukuba ucinge ngokuhlakaniphileyo kwaye ukuba singaweli iimvakalelo zakhe. nokuphefumla anzongonzongo kuyanceda ukufumana endorphin, ukunciphisa izinga yabetha intliziyo kunye noxinzelelo lwegazi.

Cela uncedo

Cinga la macebiso njengesikhokelo ekhawulezayo, apho ungakwazi ukuthatha unonophelo impilo yakho kunye nasengqondweni. Cinga wena kuqala wenu wokuqala, nokuba eninzi uxanduva. Musa ukuvumela ixhala engcungcuthekisa kuwe. Ukuba uvakalelwa kukuba ixhala echaphazela ubomi bakho bemihla ngemihla, mhlawumbi iqhinga elula aziyi kukunceda. Kulo mzekelo, kufuneka ufune uncedo yincutshe. Musa ukuba neentloni - ngengqondo abaqeqeshiweyo kunokukunceda ukubuyela umgangatho yangaphambili wobomi. Le uncedo kugqirha loo nto engalunganga.