Uma uzithola uvame ukucasuka, ukhuluma ngokucasuka okuncane, noma uzizwa usemaphethelweni, kungenzeka ukuthi ukucindezeleka kuthinta isimo sakho somzwelo. Ukucindezeleka kubangela ukusabela komzimba, okungase kubonakale njengentukuthelo noma ukukhungatheka lapho ungakwazi ukuhambisa impendulo emsebenzini womzimba.
Ukunciphisa ukucindezeleka kuyisihluthulelo sokubuyela ebuntwini bakho obudala. Uma ulawula ngempumelelo futhi unciphisa amazinga akho okucindezeleka, ungakwazi ukuphinde uthole umuzwa wokuzola nokulawula okungenzeka ukuthi wawuzwakala unzima ngezikhathi zokucindezeleka okukhulu.
Nazi izindlela ezingu-10 ezisebenzayo zokunciphisa ingcindezi ezizokubuyisela ezinyaweni zakho ngokushesha!
Uhlu Okuqukethwe
Thola ngokomzimba
Ukubandakanya ku imisebenzi yomzimba
kuyindlela enhle yokunciphisa ukucindezeleka. Ukuvivinya umzimba kukhuthaza ukukhiqizwa kwama-endorphin, amakhemikhali asebuchosheni asebenza njengezidambisa-zinhlungu zemvelo namakheshi emizwa. Lokhu kuvame ukubizwa ngokuthi “ukuphakama komgijimi,” kodwa kungafezwa nganoma yiluphi uhlobo lokuzivivinya.
Ezemidlalo ziyindlela enhle yokukhulula ukucindezeleka.Ukuzibandakanya nokuzivocavoca, ikakhulukazi imisebenzi edinga ukugxila nokugxilisa ingqondo, njenge-yoga noma ubuciko bokulwa, kunganikeza uhlobo lokuzindla okusebenzayo. Kusiphazamisa ekukhathazekeni kwansuku zonke futhi kuvumele ukuphumula kwengqondo ekucindezelekeni. Ukwengeza, ukuvivinya umzimba okuvamile kuthuthukisa impilo yonke, okungase kuqinise umzimba wakho ukuba ubhekane nokucindezeleka ngokuphumelelayo.
Ukuvivinya umzimba nakho kuyasiza ekulaleni okungcono, okungaphazanyiswa ukucindezeleka. Ngaphezu kwalokho, ukuzivocavoca kunganikeza ukuxhumana komphakathi uma kwenziwa ngamaqembu, njengamakilasi noma imidlalo yeqembu, okungase kunciphise amazinga okucindezeleka. Kungakhathaliseki ukuthi ukuhamba ngokushesha, iseshini yokuzivocavoca, noma ikilasi lokudansa, ukuthola umsebenzi womzimba owujabulelayo futhi ongazibandakanya kuwo njalo kuyithuluzi elibalulekile empilweni yakho. ukucindezeleka ukuphathwaikhithi yamathuluzi.
Yidla Okunempilo
Uyilokho okudlayo. Ukudla ngendlela enempilo kungabamba iqhaza elikhulu ekudambiseni ukucindezeleka ngenxa yethonya lako ezinqubweni zomzimba wakho, ezingokwengqondo nezingokomzwelo. Ukudla okunomsoco kunikeza amavithamini adingekayo, amaminerali, kanye nama-antioxidants asiza ukulwa nokuguga ngokomzimba nokudabuka kwengcindezi. Isibonelo, amavithamini B atholakala kokusanhlamvu okuphelele, inyama engenamafutha, nemifino eluhlaza abalulekile ekusebenzeni kwezinzwa futhi angasiza ekunciphiseni imizwa yokukhathazeka nokucindezeleka.
Ukwengeza, ukugcina ukudla okunempilo kusiza ekusimamiseni amazinga wamandla nomoya. Uma udla ukudla okunomsoco nokudla okulula okuhlanganisa ingxube yama-carbohydrate, amaprotheni, namafutha, maningi amathuba okuba ube namandla aqhubekayo usuku lonke, angasiza ekubhekaneni nokucindezeleka. Ngakolunye uhlangothi, ukudla okuphezulu ekudleni okugayiwe, ushukela, ne-caffeine kungandisa izimpawu zokucindezeleka ngokubangela ama-spikes nokuphahlazeka kumazinga kashukela egazini, okuholela ekucasukeni nasekukhathaleni.
Funda Ukupheka
Inqubo yokupheka idinga ukugxila nokucabangela, okungasusa ukunaka kwakho kude nezingcindezi futhi kukuqinise esikhathini samanje. Lesi senzo sokucabangela, lapho ugxila khona ekulinganiseni, ekunqumeni, nasekunakekeleni ama-flavour namaphunga, singase sibe ukwelapha ngendlela emangalisayo futhi sifane nokuzindla.
Ukupheka kuqeda ingcindezi futhi kuthuthukisa ukondleka kokudla.Ngaphezu kwalokho, ukupheka kuvumela inkulumo yokudala, inikeze umuzwa wokwaneliseka nokufeza lapho udala isidlo ngempumelelo. Iphinde inikeze umuzwa wokulawula nokwanelisa wena, okunganika amandla ngezikhathi zokucindezeleka. Isenzo sokuzinakekela wena nabanye ngokupheka nokwabelana ngokudla singase sithuthukise imizwa yenhlalakahle kanye nokuxhumana.
Gwema Utshwala
Ukusetshenziswa kotshwala okunzima isikhathi eside kungaholela ekuthuthukisweni noma ekubhebhethekeni kwe izinkinga zempilo yengqondo, okuhlanganisa ukucindezeleka nokukhathazeka. Nakuba kungase kubonakale kuyindlela esheshayo nelula yokuphumula nokukhululeka, ukuthembela otshwaleni ukuze unciphise ingcindezi kungaba nemiphumela ephambene.
Utshwala buyisifo sokucindezeleka, okusho ukuthi bungandisa imizwa yokudabuka nokucindezeleka, ikakhulukazi uma buphuzwa ngobuningi noma isikhathi eside. Kungase futhi kuphazamise ikhwalithi yokulala kwakho, okuholela ekungaphumulini nasekuntuleni ukulala okubuyisela, okubalulekile ekulawuleni ukucindezeleka ngempumelelo.
Thola Ukulala Okwanele
Ukulala kahle ebusuku kubalulekile ukuze ulawule ingcindezi futhi uhlale ujabule. Uma ungalali ngokwanele, ungase ucasuke noma uphatheke kabi futhi ube nobunzima bokubhekana nokucindezeleka. Ngesikhathi sokulala, ingqondo imatasa icubungula futhi ihlanganisa okuhlangenwe nakho kwakho kusukela ngosuku. Ukulala kahle kuthuthukisa ukufunda, amakhono okuxazulula izinkinga, kanye nenkumbulo. Kuyasiza ekwenzeni izinqumo, ekuthuthukiseni ukugxilisa ingqondo, nasekukhuliseni ukukhiqiza.
Ibhalansi yokuphila ifinyelelwa kuphela ngokulala okungenani amahora angu-6 ngobusuku ngabunye.Yakha Izixhumanisi
Ukuxhumana nabanye kudlala indima ebalulekile ekubhekaneni nengcindezi, kunikeze kokubili izinzuzo ezingokwengqondo nezingokomzimba. Lapho sihlanganyela nabangane, umndeni, noma esisebenza nabo, kwenza kusebenze izinhlelo zokusekela ezibalulekile enhlalakahleni yemizwa nengqondo.
Ukusebenzelana komphakathi kunganikeza umuzwa wokuba ngowabanye futhi uqondwe, okududuza kakhulu ngezikhathi zokucindezeleka. Ukwabelana ngemicabango nemizwa yakho nabanye kungaholela ekwehleni kwemizwa yesizungu nokuzihlukanisa, izici ezivamile zokucindezeleka isikhathi eside.
Ezingeni lempilo, ukusebenzelana okuhle komphakathi kungabangela ukukhululwa kwe-oxytocin, ihomoni ekhuthaza imizwa yokwethembana, uzwela, nokuhlangana, futhi ingamelana nemiphumela yehomoni yokucindezeleka i-cortisol.
Thatha Umsebenzi Wokuzilibazisa
Ukuba nomsebenzi wokuzilibazisa kuyindlela ephumelelayo yokubhekana nokucindezeleka. Ukwenza umsebenzi wokuzilibazisa kunikeza umuzwa wenjabulo nokwaneliseka ovame ukuhluka ezicindezelweni nemithwalo yemfanelo yomsebenzi nokuphila kwansuku zonke. Lokhu kushintsha kokugxila kuvumela ukuphazamiseka kwengqondo, kunikeza ingqondo ukuphumula kuzicindezelo futhi kusize ukunqamula umjikelezo wokucindezeleka okungapheli nokukhathazeka.
Izinto zokuzilibazisa ngokuvamile zihlanganisa imisebenzi edinga ukugxilisa ingqondo nekhono, okuholela esimweni sokugeleza - okuhlangenwe nakho okujulile lapho isikhathi sibonakala simile. Lesi simo sokugeleza akukona nje ukwelapha kodwa futhi sithuthukisa ukucabangela, kukugcina ukhona okwamanje futhi unciphisa amaphethini okucabanga okungalungile. Ukwengeza, izinto zokuzilibazisa zinikeza amathuba okuxhumana nabantu, kungaba ngemiphakathi eku-inthanethi noma ngamaqembu endawo, okuqhubekisela phambili ukuthuthukisa izinzuzo zabo zokukhulula ukucindezeleka ngokunikeza ukuxhumana nomphakathi nokusekelwa.
Zindla
Ukuzindla kuyindlela efakazelwe esiza ekudambiseni izinga lokucindezeleka. Lo mkhuba wasendulo unikeza umuzwa wokuzola, ukuthula, nokulinganisela okungazuzisa kokubili inhlalakahle yakho engokomzwelo kanye nempilo yakho iyonke. Ukuzijwayeza okujwayelekile kokuzindla kungasiza ekwakheni imodi entsha ezenzakalelayo, egxile kakhulu futhi engasebenzi kancane. Lokhu kungaholela ekwehleni okukhulu kwamazinga okucindezeleka jikelele.
Ukuzindla kudala isimo sokuthula nengqondo.Zama i-Yoga
Ukuzama i-yoga kungaba isu elihle kakhulu lokukhulula ukucindezeleka kanye nempilo yonke. I-Yoga ihlanganisa ukuma komzimba (i-asanas), izivivinyo zokuphefumula (i-pranayama), nokuzindla (dhyana) ukudala umkhuba ophelele ozuzisa umzimba nengqondo.
Noma ngabe ungumuntu osaqalayo noma unolwazi oluthile, ukufaka i-yoga esimisweni sakho kungakunikeza izinzuzo ezibalulekile ekulawuleni ingcindezi. Ungaqala ngemikhuba emnene futhi kancane kancane uhlole ukuma okuthuthuke kakhulu njengoba ukhululeka.
Funa Usizo Lobungcweti
Uma uzame konke kodwa usangaphansi kwengcindezi enkulu, mhlawumbe sekuyisikhathi sokucabangela ukufuna ukwelulekwa noma ukwelashwa. Usizo lochwepheshe lungakunikeza indawo ephephile nesekelayo ukuze uhlole izimbangela eziyisisekelo zokucindezeleka kwakho futhi uthuthukise amasu asebenzayo okubhekana nakho.
Khumbula, ukufuna usizo kuwuphawu lwamandla kanye nesinyathelo sokuthatha isinyathelo ekunakekeleni impilo yakho yengqondo. Ukucindezeleka kuyingxenye evamile yokuphila, kodwa uma kuba namandla, ukuthola ukusekelwa uchwepheshe wezempilo yengqondo kungabaluleka ekubuyiseleni ukulawula kanye nokwenza ngcono izinga lakho lempilo.
Ukuyihlanganisa!
Ukulawula ukucindezeleka kuyingxenye ebalulekile yokugcina impilo enempilo futhi elinganiselayo. Ezweni lanamuhla elisheshayo, ukucindezeleka kunganqwabelana kalula, kungathinti nje kuphela inhlalakahle yethu engokwengqondo nengokomzwelo kodwa nempilo yethu engokomzimba. Kubalulekile ukuthuthukisa izindlela ezisebenzayo zokukhulula amazinga okucindezeleka asebenzela indlela yakho yokuphila nezidingo zakho.
Khumbula ukuthi ukulawula ingcindezi akukhona ukukuqeda ngokuphelele - ukucindezeleka kuyingxenye yemvelo yempilo. Kunalokho, kumayelana nokuthuthukisa amathuluzi nokuqina ukuze uphendule ingcindezi ngezindlela ezinempilo. Lokhu kungase kusho ukubekela eceleni isikhathi sokuphumula nokuzilibazisa, ukufunda ukubeka imisebenzi kuqala, noma ukufuna isiqondiso sochwepheshe lapho kudingeka.
