Iindlela ezili-10 eziqinisekisiweyo zokuNceda ukuXhuma uxinzelelo

Ukuba uzifumana uhlala ucaphuka, ucaphuka kwizinto ezicaphukisayo ezincinci, okanye uzive uqhelekile, kusenokwenzeka ukuba uxinzelelo luchaphazela imeko yakho yeemvakalelo. Uxinzelelo ludala impendulo yomzimba yokulwa, enokuthi ibonakalise njengomsindo okanye unxunguphalo xa ungakwazi ukuhambisa impendulo kwintshukumo yomzimba.

Ukuphelisa uxinezeleko ngundoqo ukuze ubuyele kubuntu bakho obudala. Xa ulawula ngokufanelekileyo kwaye unciphisa amanqanaba oxinzelelo, unokuphinda ufumane imvakalelo yokuzola kunye nolawulo olunokuthi uzive unzima ngexesha loxinzelelo oluphezulu.

Nazi iindlela ezili-10 ezisebenzayo zokunciphisa uxinzelelo eziya kukubuyisela ezinyaweni zakho kungekudala!

Fumana uMzimba

Ukubandakanya kwi mi sebenziyindlela entle yokuphelisa uxinzelelo. Ukwenza umthambo kukhuthaza ukuveliswa kwee<em>endorphins, imichiza esengqondweni esebenza njengezithomalalisi zentlungu zendalo kunye nezinyusi zomoya. Oku kudla ngokubizwa ngokuba "yimbaleki ephezulu," kodwa inokufezekiswa ngalo naluphi na uhlobo lomsebenzi womzimba.

ezemidlalo ukuphelisa uxinzelelo — *Imidlalo yindlela entle yokuphelisa uxinzelelo.*

Ukuzibandakanya kwimithambo, ngakumbi imisebenzi efuna ukugxila kunye nokugxila, njengeyoga okanye ubugcisa bokulwa, kunokubonelela ngohlobo lokucamngca okusebenzayo. Iyasiphazamisa kwiinkxalabo zemihla ngemihla kwaye ivumela ikhefu lengqondo kuxinzelelo. Ukongezelela, umsebenzi oqhelekileyo womzimba uphucula impilo yonke, enokuthi ikhuthaze umzimba wakho ukuba uphathe uxinzelelo ngokufanelekileyo.

Ukuzivocavoca umzimba kwakhona kunceda ekulaleni okungcono, okunokuphazamiseka luxinzelelo. Ngaphezu koko, ukuzivocavoca kunokubonelela ngentsebenziswano yoluntu ukuba kwenziwa kumaqela, njengeeklasi okanye imidlalo yeqela, enokunciphisa ngakumbi amanqanaba oxinzelelo. Nokuba kukuhamba ngokukhawuleza, iseshoni yokuzivocavoca, okanye iklasi yomdaniso, ukufumana umsetyenzana womzimba owonwabileyo kwaye onokuthi ubandakanyeke kuwo sisixhobo esibalulekileyo ebomini bakho. lawulo loxinzeleloizixhobo.

Yitya impilo

Uyilento uyityayo. Ukutya ngokusempilweni kunokudlala indima ebalulekileyo ekuthomalaliseni uxinzelelo ngenxa yempembelelo yalo emzimbeni wakho, ngokwengqondo nangokweemvakalelo iinkqubo. Ukutya okunesondlo kunika iivithamini eziyimfuneko, iiminerali, kunye ne-antioxidants ezinceda ukulwa nokunxiba kunye nokukrazula koxinzelelo. Ngokomzekelo, iivithamini ze-B ezifumaneka kwiinkozo ezipheleleyo, kwinyama ebhityileyo, kunye namagqabi aluhlaza zibalulekile ekusebenzeni kwemithambo-luvo kwaye zinokunceda ukunciphisa iimvakalelo zokuxhalaba kunye nokudakumba.

Ukongeza, ukugcina ukutya okunempilo kunceda ukuzinzisa amanqanaba amandla kunye nomoya. Xa utya ukutya okunokulinganisela kunye nokutya okubandakanya umxube we-carbohydrates, iiprotheyini kunye namafutha, kunokwenzeka ukuba ube namandla azinzileyo imini yonke, anokunceda ekujonganeni noxinzelelo. Ngakolunye uhlangothi, ukutya okuphezulu ekutyeni okucutshungulwayo, iswekile, kunye necaffeine kunokwandisa iimpawu zoxinzelelo ngokubangela i-spikes kunye nokuphazamiseka kumanqanaba eswekile yegazi, okukhokelela ekucaphukeni kunye nokudinwa.

Funda Ukupheka

Inkqubo yokupheka idinga ukugxila kunye nengqondo, enokuthi iguqule ingqalelo yakho kude ne-stressers kwaye ibambelele kulo mzuzu wangoku. Esi senzo sokucinga, apho ugxila kumlinganiselo, ukunqunqa, kunye nokuhoya incasa kunye namavumba, sinonyango olumangalisayo kwaye sifane nokucamngca.

Ngaphezu koko, ukupheka kuvumela ukubonakaliswa kokuyila, ukubonelela ngovakalelo lokwaneliseka kunye nokufezekisa xa udala isidlo ngempumelelo. Ikwanika imvakalelo yokulawula kunye nokuzimela, enokuthi ixhobise ngamaxesha oxinzelelo. Isenzo sokuzondla wena kunye nabanye ngokupheka kunye nokwabelana ngokutya sisenokuphucula iimvakalelo zokuhlala kakuhle kunye noqhagamshelwano.

kuphephe Utywala

Ukusetyenziswa kotywala obuninzi bexesha elide kunokukhokelela ekuphuhliseni okanye kubi nakakhulu iingxaki zempilo yengqondo, kuquka ukudandatheka nokuxhalaba. Nangona kunokubonakala ngathi yindlela ekhawulezayo nelula yokuphumla nokuphumla, ukuthembela etywaleni ekuncedeni uxinzelelo kunokuba neziphumo ezichaseneyo.

Utywala buyadambisa, nto leyo ethetha ukuba bunokwandisa iimvakalelo zosizi kunye noxinzelelo, ngakumbi xa busetyenziswe ngobuninzi okanye ixesha elide. Kusenokuphazamisana nomgangatho wokulala kwakho, nto leyo ekhokelela ekungaphumli kunye nokungabikho kokulala okubuyisela, okubalulekileyo ekulawuleni uxinzelelo ngokufanelekileyo.

Lala ngokwaneleyo

Ukulala kamnandi ebusuku kubalulekile ukuze ulawule uxinezeleko kwaye uhlale unesimo sengqondo esihle. Ngaphandle kokulala ngokwaneleyo, unokucaphuka okanye ucaphuke kwaye ube nobunzima bokumelana noxinzelelo. Ngexesha lokulala, ingqondo ixakekile ilungisa kwaye idibanisa amava akho ukusuka kwimini. Ukulala kakuhle komeleza ukufunda, izakhono zokusombulula iingxaki kunye nokukhumbula. Inceda ekwenzeni izigqibo, ukuphucula ukugxininiswa, kunye nokwandisa imveliso.

*Ukulinganisela kobomi kufezekiswa kuphela ubuncinane beeyure ze-6 zokulala ubusuku bonke.*

Yakha ubudlelwane

Ukunxulumana nabanye kudlala indima ebalulekileyo ekujonganeni noxinzelelo, kunika izibonelelo ngokwasengqondweni nangokwempilo. Xa sisebenzisana nabahlobo, usapho, okanye abantu esisebenza nabo, oko kuvula iinkqubo zenkxaso ezibalulekileyo kwintlalontle yeemvakalelo nengqondo.

Unxibelelwano lwezentlalo lunokubonelela ngemvakalelo yokubandakanyeka kunye nokuqondwa, nto leyo ethuthuzela ngakumbi ngamaxesha oxinzelelo. Ukwabelana ngeengcinga zakho kunye neemvakalelo zakho nabanye kunokukhokelela ekunciphiseni kweemvakalelo zokuziva unesithukuthezi kunye nokuzihlukanisa, imiba eqhelekileyo yoxinzelelo olude.

Kwinqanaba le-physiological, ukusebenzisana okuhle kwentlalo kunokubangela ukukhululwa kwe-oxytocin, ihomoni ekhuthaza ukuvakalelwa, uvelwano, kunye nokudibanisa, kwaye inokuchasana nemiphumo ye-hormone yoxinzelelo i-cortisol.

Thatha iHobby

Ukuba nomsebenzi wokuzonwabisa yeyona ndlela isebenzayo yokuhlangabezana noxinezeleko. Ukwenza umsetyenzana wokuzonwabisa kunika imvakalelo yolonwabo nolwaneliseko oludla ngokungafaniyo neengcinezelo neembopheleleko zomsebenzi nobomi bemihla ngemihla. Olu tshintsho kugxininiso luvumela ukuphazamiseka kwengqondo, ukunika ingqondo ukuphumla kwiingcinezelo kunye nokunceda ukuphula umjikelo woxinzelelo olungapheliyo kunye nokuxhalaba.

Izinto zokuzilibazisa zihlala zibandakanya imisebenzi efuna ugxininiso kunye nobuchule, okukhokelela kwimeko yokuhamba - amava anzulu apho ixesha libonakala limile. Esi simo sokuhamba asiyiyo yonyango kuphela kodwa iphinda ikhulise ingqondo, igcine ukhoyo okwangoku kunye nokunciphisa iipatheni zokucinga ezingalunganga. Ukongeza, izinto zokuzilibazisa zibonelela ngamathuba entlalontle, nokuba kuluntu lwe-intanethi okanye amaqela asekuhlaleni, ngakumbi ukomeleza izibonelelo zabo zokunciphisa uxinzelelo ngokubonelela ngentsebenziswano yoluntu kunye nenkxaso.

Cinga

Ukucamngca yindlela eqinisekisiweyo enceda ekunciphiseni inqanaba loxinzelelo. Olu qheliselo lwakudala lunikeza imvakalelo yokuzola, uxolo, kunye nokulungelelana okunokuthi kuzuze impilo yakho yeemvakalelo kunye nempilo yakho iyonke. Ukuziqhelanisa rhoqo nokucamngca kunokunceda ukuphuhlisa indlela entsha engagqibekanga, egxile kakhulu kwaye ingasebenzi. Oku kunokukhokelela ekunciphiseni okukhulu kumanqanaba oxinzelelo ngokubanzi.

ulamlo emsebenzini — *Ukucamngca kubangela imeko yoxolo kunye nengqondo.*

Zama iYoga

Ukuzama i-yoga kunokuba sisicwangciso esihle sokunciphisa uxinzelelo kunye nempilo yonke. I-Yoga idibanisa ukuma komzimba (i-asanas), imithambo yokuphefumla (pranayama), kunye nokucamngca (dhyana) ukwenza uqheliselo olupheleleyo oluzuzisa umzimba nengqondo.

Nokuba ungumqali okanye unamava athile, ukubandakanya i-yoga kwindlela yakho yesiqhelo kunokubonelela ngeengenelo ezibalulekileyo ekulawuleni uxinzelelo. Ungaqala ngezenzo ezithambileyo kwaye ngokuthe ngcembe uphonononge iimilo eziphambili ngakumbi njengoko ukhululeka.

Funa Uncedo Lobuchwephesha

Ukuba uzame yonke into kodwa usephantsi koxinzelelo olukhulu, mhlawumbi lixesha lokucinga ngokufuna iingcebiso okanye unyango. Uncedo lobuchwephesha lunokubonelela ngendawo ekhuselekileyo kunye nenkxaso yokuphonononga izizathu ezisisiseko zoxinzelelo lwakho kunye nokuphuhlisa izicwangciso ezisebenzayo zokuhlangabezana nazo.

Khumbula, ukufuna uncedo luphawu lwamandla kunye nenyathelo elikhawulezileyo lokukhathalela impilo yakho yengqondo. Uxinzelelo yinxalenye eqhelekileyo yobomi, kodwa xa lusiba nzima, ukufumana inkxaso yengcali yezempilo yengqondo kunokubaluleka ekubuyiseleni ulawulo kunye nokuphucula umgangatho wobomi bakho.

UkuyiSonga!

Ukulawula uxinzelelo yinxalenye ebalulekileyo yokugcina ubomi obunempilo kunye nokulinganisela. Kwihlabathi lanamhlanje elihamba ngokukhawuleza, uxinezeleko lunokuqokelelana ngokulula, lungachaphazeli nje impilo-ntle yethu yengqondo nengokweemvakalelo kodwa nempilo yethu yomzimba. Kubalulekile ukuphuhlisa iindlela ezisebenzayo zokuthomalalisa amanqanaba oxinzelelo asebenzela indlela yakho yokuphila kunye neemfuno.

Khumbula ukuba ukulawula uxinzelelo akukho malunga nokuluphelisa ngokupheleleyo - uxinzelelo yinxalenye yendalo yobomi. Endaweni yoko, imalunga nokuphuhlisa izixhobo kunye nokomelela ukuphendula kuxinzelelo ngeendlela ezinempilo. Oku kusenokuthetha ukubekela bucala ixesha lokuphumla nelokuzilibazisa, ukufunda ukubeka izinto ezibalulekileyo kwindawo yokuqala, okanye ukufuna ukhokelo lobuchule xa kuyimfuneko.