Kanjani ukuze nginciphise ukucindezeleka futhi sengethukile yakho? Iseluleko sendlela athobe nezinzwa ngemva ukucindezeleka

Indlela yokuphila emphakathini wanamuhla kudinga abantu okukhulu ukungezwani amabutho, into ngokuvamile eholela esimweni ukucindezeleka. Aphebeze izinselele zesikhathi kunzima kakhulu, ikakhulukazi izakhamuzi megacities.

Ukubalekela umthwalo babulawa ukungezwani sezinzwa, abaningi ngaphandle kokubonisana ngaphambi udokotela aqale ukusebenzisa izidakamizwa ezahlukene ekucindezelekeni kuka ukwenza ngokwayo ngalutho ngokuthenga okuncikileyo. Isikhathi esining impela kuba ukuphela efile.

Uma usola babenenkinga engathí sina zempilo ngokwengqondo, kunconywa ukuthi ekuvivinyweni ukucindezeleka. Lesi sakamuva, ezinguqulweni zalo, kuyehla kube kokuhlola iqoqo stressors ukuhlonza ukuthuthukiswa kungenzeka kwezifo ezihlukahlukene, ngokuvamile kakhulu ezihlobene inhliziyo. Ukuhlolwa ukucindezeleka enezinto eziningi Izimo. Ngakho-ke, kufanele kuqala uhlu oluphelele, uma unquma ukuya kulolu cwaningo.

Kamuva kulesi sihloko thina siyonikwa uchungechunge izindlela ezilula kodwa eziphumelelayo, ngilandisa kanjani ukuze nginciphise ukucindezeleka futhi kwehlise izinzwa, nezibilini ngesikhathi esifanayo ukuze athole ukuzinza ngokomzwelo nokuvikeleka ezintweni ezenzeka ngaphandle. ,, Naka kodvwa kutsi izindlela ezilandelayo afaneleka lapho ukubonakaliswa eyinhloko izimpawu zokucindezeleka. Uma ukuwohloka uye usuthuthuke isimo engaguquki, kubalulekile ukubona onguchwepheshe, ozoqhuba ukwelashwa afanele izinzwa ukukusiza ubuyise walahlekelwa impilo kwangaphakathi.

ukudonsa umoya

Kusukela ezikhathini zasendulo, kuyaziwa ubuhlobo obuseduze phakathi ukuphefumula, imizwa nesimo esingokomzimba. Isayensi ye Breath ngokujulile wasebenza eMpumalanga. Ngo-Indian yoga isiko kunjengoba pranayama ezaziwayo. Le nqubo - enye yezindlela eziphumelela kakhulu yokubhekana nokucindezeleka. Nokho, ulula futhi amandla ngamunye.

Ngakho, indlela yokunciphisa ukucindezeleka futhi kwehlise nezinzwa ngosizo ukuphefumula? Okokuqala udinga ukuthatha isikhundla ukhululekile. Kungcono uma uhleli, qiniseka ngesikhathi esifanayo emuva ngqo. Khona-ke udinga ukubeka izandla zenu phezu inkaba, ukusuka phezulu. Ngesikhathi esifanayo kubalulekile ukucabanga ukuthi ngaphansi inkaba kuyinto kwesikhwama somoya ukuthi kumkhukhumezile ephefumula. Life sengidonsa umoya kumele ngokulandelana ugcwalise diaphragm emoyeni nasesifubeni.

Lapho umoya senziwa, ungakwazi ukubamba umoya wakho umzuzwana, bese wenza umoya ogcwele kancane. Okokuqala, diaphragm usakujabulela bese - esifubeni. Umoya okhishwa ngamakhala obuphelele kabili ubude kufanele idlule ephefumula.

Kuhle kakhulu, uma exhale ngokwengqondo athi kwabasizi beemphathiswa ezifana: "Mina ngiyindlela ngempela ezolile 'noma". umzimba wami lathambisa " Ngesikhathi esifanayo, nokukhetha amazwi akhe kubalulekile ukukhumbula ukuthi Iziqinisekiso kufanele uhlale umsindo ngoyebo esikhathini sangempela, futhi awakwazi ukuba izinhlayiya ezimbi.

Uma usukwenzile zonke ukuphefumula ukulandelana izikhathi eziningana, isimo sakho lithuthukile ngokuphawulekayo. Usebenzisa zonke izinsuku, izikhathi eziningana, uzokwazi ukuba sijulise isimo ukuphumula ekuzuzeni ikhono ukuwufinyelela ngokuphazima kweso.

Thatha uhambo emoyeni opholile

A ikhambi kuhle ukucindezeleka - ukuhamba emoyeni opholile. Ideal epaki ogwini kwesigubhu, kodwa zizongena futhi ethule idolobha emgwaqweni, endaweni sikwele noma encane. Ngaphezu nemiphumela ukuphefumula, ukucindezeleka lapha Kusiza ekudambiseni umzimba. Kubalulekile ukuba ugxilise, bese ukuhambisa ngaphezulu. Ngu uphawu umphumela ofanayo ukuzola futhi umsebenzi, noma iyiphi imisebenzi ngokomzimba.

ushawa

Impendulo enhle kakhulu umbuzo kanjani ukuze nginciphise ukucindezeleka futhi kwehlise imizwa, izothatha isinqumo izinqubo amanzi. Bath noma eshaweni (umehluko kangcono) babe kakhulu umphumela aqabulayo hhayi kuphela ngokomzimba kodwa futhi umzimba ngokomzwelo lomuntu, ngokoqobo lakhukhula ekuqongeleleni emandleni amabi.

Yazi amandla ukucabanga ngezinto ezinhle

Okumangalisayo kangaka, kodwa hhayi kutsi kube melula kutisebentisa, ukwelapha nezinzwa kusekelwe iqiniso ubudala, othi wonke umhlaba osizungezile - kuphela kuveza imicabango yethu. Ukushintsha imicabango emibi ngokucabanga izinto ezinhle, futhi thina Ushintsha kwezwe elisizungezile. Ngakho, ukushintsha engela umbono, kungenzeka sokulungisa izindaba nazo zonke izimbangela ukucindezeleka. Nokho, le ndlela yokwenza ukuba njalo nangempumelelo, kudinga ikhono elithile izuzwe kokuzijayeza ngelanga. Siza kungaba zihumusha Iziqinisekiso efanayo Kunconywa ngenhla ukuphefumula umzimba.

Ziphathe amaswidi

Yenza iholide. Phatha kokuthile esihlwabusayo ngokwakho. Okuhle kunakho konke ukuthi, uma uzoba mnandi - okungukuthi, ushokoledi. Lesi sakamuva iqukethe umthamo ezisindayo Dopamine - hormone injabulo, ukuze nomphumela waso, futhi inqubo ngesidlo samaholide kuzokusiza ushintshele futhi ukukhulisa nobungqabavu kanye nemizwelo.

Nokho, Ungeqisi it, noma okunye isengozini ungatholi umkhuba ewusizo kakhulu.

Catch omuhle unabanye abantu

Enye ukuzivikela okukhulu ngokumelene ukucindezeleka - wengxoxo ezimnandi unani. Mhlawumbe wonke umuntu oshomi enjalo stressoutoliteli, okuyinto ngenxa kalula yayo unethemba futhi ngokwenama bayakwazi ukuhlakaza amafu amnyama ekhanda lakho. Xhumana nabantu abanjalo ngokuvamile, ukuthola kuzo amandla omuhle futhi ufunde kuzo maqondana izinkinga ukukhanya nobunzima bansuku zonke. Into esemqoka - musa ukulayisha kubo, futhi musa akhononde ibhekana nezinkinga kanye nezikhathi ezijabulisayo. Vele uphumule.

Hlanza indlu

Indlela alulona olwawo wonke umuntu, yebo, kodwa namanje omuhle kakhulu. Thola ikhaya kwezinye ukuvaleka - e amakhabethe, zokugqoka, Basement, ikhishi, indlu yangasese, e-computer amafolda ne amaphepha, njll - .. Futhi ahlukanisa ke. Lokhu kuzokusiza ukuphazamisa imicabango kanye ngesikhathi esifanayo ukwenza umsebenzi ewusizo, ukuze okungakwazi ukuhambahamba. Ngaphezu kwalokho, kukhona ubuhlobo ezicashile phakathi ukuhleleka Isikhala ezungezile nokuhleleka imicabango nemizwa. Uma ahlele ukuthi lezingane ngaphandle ke ukuthi lapho uphakathi kini systematized ngokuzenzakalelayo. Ngakho, yokuhlanza kusiza ukubhekana umthwalo izinkinga zangaphakathi ezingeni esesimweni sokungaphili ngokuphelele.

Zikhalele amandla okuphulukisa ukuthula

Uma unekhono ukuba bakopele wena ushintshe kalula ukuba ngemicabango emihle, ungasiza isikhathi wachitha wedwa athule. Cisha ucingo lwakho, ukhohlwe computer futhi ukuhlukanisa ngokuphelele ngokwakho kusuka umsindo wangaphandle. Lokhu kuzokusiza ukwehlisa umoya, unethezeke bese ukubhekana amaphela yakho.

Nokho, uma isimo isizungu ngawe kucindezela futhi uvamise uvalo nje, ukwelapha ezinzwa ngendlela - hhayi wena.

Ungakhohlwa mayelana iphupho

Burnout - umgwaqo ngqo ezibangela ukucindezeleka. Ngakho-ke, lokuthola usizo oluyilo ezinkantolo esihle kakhulu ukucindezeleka - ubuthongo. Thola okokugcina ubuthongo obumnandi. Ngokuvamile ngemva kwalokho bonke izimpawu of ukuphazamiseka kwemizwa njengoba amahlumela isandla. Kodwa ngisho noma lokhu kungenzeki, nokuvuka, usazoba uzizwa ngaphakathi ngokwakho ukungakhululeki ngokomzwelo nokukhathazeka, ubuthongo ashona kuyokusiza ukuba ube livikela kakhulu kuya mizwa elimazayo futhi akunike amandla okunqoba nethonya elonakalisayo lezingane iyiphi ezingezinhle.

ukuzindla

Enye indlela yokufinyelela ukuthula empumalanga - ukuzindla. Kahle kahle, ukuzindla ngempumelelo ezijulile kuhilela ngosuku imizuzu practice okungenani 20. Akuwona wonke umuntu uyakwazi ukuthola isikhathi kanye nendawo. Ngakho-ke, kubalulekile ukuba senze ngangokunokwenzeka ukuthola. Okuhle kunakho konke ukuthi - ekuseni ukuze ngokushesha iwukudambisa imizwelo engakhi.

Kepha inqubo, kunezindlela eziningi lapho kungatholakala izincwadi ezikhethekile. Indlela elula - ukuze ahlale kahle nge emuva zakho ziqonde, uphumule, vala amehlo akho futhi ugxile uphefumulele phezulu, ngaphandle kokuphazamiseka ngemicabango. Lo msebenzi elula nge wokusebenza ngokoqobo agucule imphilo yakho.

Smile!

Kuyaziwa ukuthi imizwelo eyakhayo kubangele ukumamatheka. Kodwa kukhona futhi iqhinga ngokwengqondo ukwenza inqubo reverse. Ukuze wenze lokhu, mane nje smile. Ngisho noma amanga, ukumamatheka Friend, kodwa kukhanye ubuso bakho. Khona-ke enganakile okhohliswayo kuyodingeka ukujwayela ukukunikeza neseleko imizwelo eyakhayo.

Lobu buhlobo wabonakalisa ngezimanga ososayensi nochwepheshe ukusebenza kahle. Izame - futhi uzibonele.

Zama ukuxoxa izandla zakhe

Ngesikhathi ukuxhumana okufanayo psychophysiological kusekelwe kungenye indlela enkulu ukuthi ukuze nginciphise ukucindezeleka futhi kwehlise izinzwa. Usanda kudingeka zishise ezandleni zakhe. Iqiniso liwukuthi ngezikhathi zokucindezeleka umzimba redistributes ngokuzenzakalela ukugeleza kwegazi, iningi ngobuningi kokunikeza ubuchopho bakhe futhi inhliziyo. Ngenxa yalokhu, izandla ngaphansi kokucindezeleka zivame ukukhula zibe abandayo. Sibambe lokhu kwencika, umzimba kungenziwa reprogrammed. Uma une izandla efudumele, ubuchopho enquma ukuthi isimo esicindezelayo ngemuva futhi normalizes isimo sakho.

Thenga ama-orentji

Ayikho sibi kakhulu kunalokho okuboniswa amaphilisi amaningi, kuyasiza ukuqeda ukucindezeleka iphunga zezithelo ezisawolintshi. Lokhu kungaba iqiniso noma Mandarin amafutha abalulekile orange, ayahwamuka e aromalampe (in the mBhalo, uwoyela kumele kube zemvelo). Nansi imfihlo ukuthi iphunga ezisawolintshi kuvusa ukukhululwa kwe norepinephrine - hormone ahlobene ne-kwemizwelo futhi nengokomzwelo. Ukwanda Isikali igazi kakhulu kusiza lokubhekana nokucindezeleka.

Ukwazi ikhono ezisawolintshi, ungakwazi ukuhlomisa isihlangu anti-ukucindezeleka. Ukuze wenze lokhu, kudingeka udedele iduku noma izingubo onqenqemeni amaconsi ambalwa amafutha abalulekile we orange efanayo noma ubhamubhamu.

Bazitike inkomishi yetiye

Indlela esiphatha ngayo ukucindezeleka, ongayitshela ingane green tea. Lesi sakamuva has a isici esiyingqayizivele: nge L-theanine, ukubunjwa yayo, it kakhulu ziyancipha intukuthelo, ukukhathala kanye nezinye izimpawu ukucindezeleka.

Thela izihlakala amanzi abandayo

Enye yezindlela eziningi lapho ukuze nginciphise ukucindezeleka futhi kwehlise imizwa, kukhona ezifana ungqo njengoba egeza abandayo izihlakala yamanzi. Kulezi zindawo amanga indlela kwemithambo emikhulu, ngaleyo ndlela ukupholisa le izoni kuzosiza Ukupholisa igazi, ngenxa yalokho, ukuze kulesetayelekile ngemuva ngokomzwelo.

Nge kungenzeka injongo efanayo isicelo amaconsi ambalwa amanzi abandayo (noma wenze ice izingcezu) endaweni ngemuva ezindlebeni - nomaphi livame amakha.

Yidla amavithamini

Ichopho zokugcina lihlotshaniswa uya ekhemisi. Nokho, esikhundleni zezidakamizwa nokusebenzisa amaphilisi, wena belulekwa ukuba ukuthenga ikhona amavithamini ngoba ukucindezeleka. Zivame okwethulwa izakhiwo ezahlukene okunezinhlobonhlobo esikhulu. Ukulanda okudingayo, propyl Yiqiniso. Le ndlela ungazivezi zimbi kakhulu, njengoba e ukusetshenziswa kwezidakamizwa eziningi, kodwa kuphela uqinise amasosha omzimba.

isiphetho

Njengoba kusho ososayensi abaningi, iningi izifo besikhathi sethu iyinhlangano nature zengqondo, okungukuthi, olubangelwa isesimeni esingalungile ngokwengqondo nangokomzwelo - kusukela DC, ukucasuka, uthukuthele, ukhathazekile. Ngakho-ke ngaphambi ubambe tablet ekucindezelekeni, kubalulekile ukuqonda ukuthi asuse kuphela nemiphumela. I wenkinga - kithi ngokwethu, engqondweni yethu. Ngakho-ke uba kwencika sobala impilo yethu ejulile kubahlinzeki ikhono introspection - Amakhono ukubheka ngaphakathi. Futhi ukuze ahlupheke umbuzo sokuphila ngendlela ukuze nginciphise ukucindezeleka futhi kwehlise nezinzwa, kubalulekile, okokuqala kunakho konke, ukuba baziqonde bona ngokwabo, ukuze ufunde ukuthi ucabanga ngendlela eqondile, ukuba ngehlise umoya futhi igxilise thina amakhono nokulawula ingqondo.