Izindlela ezi-5 zokunqoba ukudabuka

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Izindlela ezi-5 zokunqoba ukudabuka
Izindlela ezi-5 zokunqoba ukudabuka
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Wonke umuntu uhlangabezane nokudabuka ngesikhathi esithile empilweni yakhe. Ucwaningo lukhombisile ukuthi ukudabuka kuhlala isikhathi eside kunanoma yimuphi omunye umuzwa ngoba sichitha isikhathi esiningi sicabanga ngakho. Ukukhanyisela noma ukungena ngaphakathi emicabangweni nasemizweni yakho edabukisayo isikhathi eside kungaholela ekucindezelekeni futhi kukuvimbele ekudluliseni lolo sizi. Kodwa-ke, kunezinto eziningana ongazenza ukuze udlule kulezi zikhathi ezinzima.

Izinyathelo

Indlela 1 kwengu-5: Bhekana nosizi

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Isinyathelo 1. Khala

Olunye ucwaningo lukhombisa ukuthi ukukhala kungaba nomphumela ophumuzayo emzimbeni, kukhiphe ama-endorphin. Le hormone ekhishwe yizindlala ze-cerebral inikeza umuzwa wenhlalakahle. Ukukhala futhi kungenza kusebenze uhlelo lwakho lwezinzwa lwe-parasympathetic ukusiza umzimba wakho ukuba ululame ekucindezelekeni nasekuhlukumezekeni.

  • Ucwaningo oluningi lukhombisile ukuthi ukukhala kuyindlela ebalulekile yokulawula evumela ukuthi udlulise ubuhlungu obubekezelelayo kulabo abaseduze kwakho. Kungase futhi kukhuthaze abanye abantu ukuthi babonise ukusekela kwabo kuwe.
  • Umqondo kaDkt William Frey wokuthi ukukhala ukhipha ubuthi emzimbeni udume kakhulu kwabezindaba. Lokhu kungaba yiqiniso, yize inani lobuthi obususwa ngumzimba lapho sikhala lincane kakhulu. Iningi lezinyembezi ziphinde zafakwa emgodini wamakhala.
  • Ucwaningo oluthile lwathola ukuthi ukuzizwa ungcono ngemuva kokukhala kuncike ekutheni ukukhala kubukwa kanjani esikweni lakho. Uma esikweni lakho (noma ngisho nasemndenini wakho) ukukhala kubonakala kunehlazo, khona-ke ngeke uzizwe ungcono ngemuva kokwenza.
  • Ungaziphoqi ukuba ukhale uma ungafuni. Yize ukuhlakanipha okudumile kuphethe ngokuthi ukungakhali ngemuva kwesigameko esidala ukudabuka akulungile, iqiniso lihluke kakhulu. Ukukhala ngoba kufanele wenze njalo kungahle kungakusizi ukutakula kwakho.
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Isinyathelo 2. Prakthiza izivivinyo zomzimba

Ucwaningo oluningi lukhombisile ukuthi ukwenza umsebenzi kukhipha ama-endorphin namanye amakhemikhali angakusiza ukuthi ubhekane nokudabuka. Olunye ucwaningo luthole ukuthi ababambiqhaza abazilolonge isikhathi esingamasonto ayi-10 bazizwa benomdlandla, benethemba, futhi bezolile kunalabo abangazange. Ngaphezu kwalokho, izinzuzo zokuzivocavoca umzimba zazinkulu kakhulu phakathi kwalabo ababecindezelekile.

  • Ukuzivocavoca kuzokusiza nokuthi ugxile enhlosweni enkulu. Kungakwenza ukhohlwe isimo sempilo yakho.
  • Akudingeki ukuba ugijime umncintiswano noma ube ngumthandi womzimba ngaphambi kokuzwa izinzuzo zalo mdlalo. Ngisho nemisebenzi elula efana nengadi noma ukuhamba inomphumela omuhle emzimbeni.
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Isinyathelo 3. Mamatheka

Ucwaningo oluningi lukhombisile ukuthi ukumamatheka, noma ngabe udabukile, kungakwenza uzizwe ungcono. Ukumamatheka okubandakanya ukubamba iqhaza kwemisipha eduze komlomo, kodwa futhi nemisipha yamehlo inomphumela omuhle owengeziwe kwimizwa yakho. Uma uzizwa udabukile zama ukumamatheka. Noma ungazizwa unjalo kwasekuqaleni, kungakwenza uzizwe unamandla.

Ucwaningo luye lwaveza okuphambene nalokhu: Abantu abamomotheka lapho bengajabule maningi amathuba okuthi bazicwilise kuleso simo kunalabo abangamomotheka noma abangakwazi ukumamatheka

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Isinyathelo 4. Lalela umculo

Kungakusiza uzikhulule futhi uphumule. Okubaluleke njengalokho okulalelayo yingakho ulalela umculo. Ukulalela umculo we-classic omnandi “kodwa odabukisayo” owuthandayo kungasiza umuntu ukuthi abhekane nokudabuka kwakhe.

  • Kungumqondo omubi ukusebenzisa umculo ukuletha izimo ezidabukisayo noma okuhlangenwe nakho. Ucwaningo lukhombisile ukuthi kungenza ukudabuka kwakho kube kubi kakhulu. Ukukhetha izingoma ozithola zimnandi kuyindlela ephumelela kunazo zonke yokunqoba ukudabuka.
  • Uma ukudabuka kukuhlula, lalela uhlu lwadlalwayo lweBritish Academy of Sound Therapy oluthi "Music's Most Relaxing Music". Lezi zingoma zihlanganisa imisebenzi ka-Enya, Airstream, Marconi Union noColdplay.
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Isinyathelo 5. Thatha okugeza okufudumele

Ucwaningo lukhombisile ukuthi ukushisa komzimba kunomphumela oduduzayo. Ukugeza okushisayo kuzokusiza uphumule futhi unciphise imizwa yakho yokudabuka.

Indlela yesi-2 kwengu-5: Nqoba ukudabuka

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Isinyathelo 1. Yazisa imizwa yakho

Ukudabuka umuzwa ojwayelekile futhi kuyasiza nokuba nempilo. Ucwaningo lukhombisile ukuthi ukuba nemizwa exubile nokubi kubalulekile enhlalakahleni yomuntu ngokwengqondo. Ucwaningo oluningi luye lwabonisa nokuthi abantu abaxolisa noma abacindezela imizwa yabo empeleni bayayiqinisa le mizwa emibi.

Zama ukuqaphela imizwa yakho ngaphandle kokuzama ukwahlulela wena. Kulula ukucabanga kuwe, “Akukubi kangako, kungani ngiphatheke kabi kangaka ngakho? ". Esikhundleni salokho, yamukela imizwa yakho njengoba injalo. Lokhu kuzokusiza ukuwaphatha

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Isinyathelo 2. Ziphazamise

Olunye ucwaningo luye lwabonisa ukuthi i-rumination (noma inqubo yokuvuselela imizwa yakho yokudabuka) ivimbela ukwelashwa. Ukuziphazamisa ngokufukamela ukudabuka kwakho kungakusiza ukunqobe.

  • Thola izinto ezimnandi ongazenza. Ukwenza izinto ozijabulelayo kungakusiza ukuthi ubhekane nokudabuka, noma ngabe ekuqaleni ubungazizwa ukuzenza. Thatha uhambo lokuhambahamba. Thatha amakilasi obuciko. Zitholele umdlalo wokuzilibazisa omusha. Funda ukuthi ungadlala kanjani isigingci esijwayelekile. Noma yini ekujabulisa, yenze.
  • Xhumana nabangane bakho. Ukusebenzisana nabantu obathandayo kungashukumisa ukukhiqizwa kwe-oxytocin. Iya kuma-movie, uphuze ikhofi, hamba ngezinsuku. Ucwaningo luye lwabonisa ukuthi ukusuka kude nabantu obathandayo kungazonakalisa izimpawu zokucindezeleka, kufaka phakathi ukudabuka.
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Isinyathelo 3. Zijwayeze ukucabanga

Ukucabanga ngokulingene kusekelwe ekuboneni okuhlangenwe nakho kwakho nokwamukela, ngaphandle kokwenza isinqumo sakho noma ukwahlulela kwakho. Ucwaningo lubonisa ukuthi ukwenza umcabango kungashintsha impela indlela ubuchopho bakho obusabela ngayo osizini. Kungakusiza ukuthi weqe lesi simo esingokomzwelo ngokushesha.

Njengoba lo mkhuba ugxile kumzuzu wamanje, ungakusiza ugweme ukukhanyiswa kwengqondo

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Isinyathelo 4. Zama ukuzindla

Ukuzindla kwengqondo kuyindlela ejwayelekile yokwenza ukucabanga. Ucwaningo oluthile luye lwabonisa ukuthi ukuzindla kwengqondo kunganciphisa izimpendulo zobuchopho bakho ezintweni ezimbi ezingokomzwelo.

  • Ukuzindla ngokwengqondo kunganciphisa nezimpawu zokucindezeleka nokukhathazeka.
  • Ukuzindla okuyisisekelo kwengqondo kungahlala cishe imizuzu eyi-15. Thola indawo ethule nenethezekile. Hlala phansi noma esihlalweni noma phansi ngenkathi uwela imilenze yakho. Gqoka izingubo ezithambile, ezilula futhi uzenze ukhululeke.
  • Khetha isici sokuphefumula kwakho ozogxila kuso. Kungaba ukuhogela noma ukukhipha umoya, noma ukuzwa komoya odlula emakhaleni akho. Gxila kule nto.
  • Faka umoya kancane ngamakhala akho. Vumela isisu sakho siphumule futhi sandise njengoba ucindezela umoya emaphashini akho. Phefumulela ngaphandle kancane kancane ngomlomo wakho.
  • Qhubeka uphefumule njengoba uhlakulela ukugxila kwakho. Phawula indlela ozizwa ngayo. Kungaba ukuxubha izingubo zakho esikhunjeni sakho noma ukushaya kwenhliziyo yakho.
  • Zazise lezi zinzwa ngaphandle kokukhipha isinqumo sazo. Uma ubona ukuthi uphazamisekile, gxila ekuphefumuleni kwakho futhi.
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Isinyathelo 5. Yenza i-yoga noma i-Tai Chi

I-Yoga ne-Tai Chi zikhonjiswe njengezikhali ezinamandla zokulwa nokucindezeleka nokuguquguquka kwemizwelo. Kungaba nezizathu ezahlukahlukene zalokhu, kufaka phakathi ukugcizelelwa kokuthi "ukuzazi" kulezi zinhlobo zokuzivocavoca. Ucwaningo oluningi lukhombisile ukuthi i-yoga ne-tai chi ingasiza ekunciphiseni ubuhlungu obungokomzimba nobungokwengqondo.

Ukwenza amakilasi nabanye abantu kungakunika ukukhululeka okuningi kunokudlala wedwa imidlalo

Indlela yesi-3 kwengu-5: Yazi futhi ubhekane nokudabuka okwenzeka ngesikhathi sokulahlekelwa

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Isinyathelo 1. Qonda ukuthi luyini usizi

Usizi umuzwa wosizi ovelayo lapho ulahlekelwa okuthile noma othandekayo. Indlela umuntu ngamunye abhekana ngayo nalomuzwa yehluke kakhulu, kepha ukudabuka kuyindlela yemvelo yokuphendula ukulahlekelwa. Sivame ukukuqonda ngokulahleka, iqiniso lokuthi:

  • ukulahlekelwa othandekayo, njengomngane, isihlobo, noma umlingani othandana naye
  • yazi ukuthi othandekayo ubhekene nokugula okungathi sína
  • qeda isibopho sokwethembana
  • ukubaleka ekhaya noma ukuphuma
  • ulahlekelwe ngumsebenzi noma ibhizinisi
  • ukulahlekelwa izinto ezibalulekile noma izinto zenani lomzwelo
  • ulahlekelwe amandla omzimba
Tshela Umngane Wakho Omkhulu ukuthi Ucindezelekile Isinyathelo 3

Isinyathelo 2. Qaphela ukusabela komuntu ngamunye osizini

Usizi luhlukile kumuntu ngamunye. Ayikho “indlela eyodwa” yokudabuka. Nakhu okunye ukusabela okungenzeka ngokuphendula ukulahleka.

  • Ukungabaza. Kungaba nzima ukwamukela ukuthi ukulahleka kwenzekile. Ungaba nemicabango enjengale, "lokho akunakuba yiqiniso" noma "kungani mina?" "
  • Ukudideka. Ngemuva kokulahlekelwa, ungaba nenkinga yokugxila. Ungaba nenkinga yokukhumbula noma unenkinga yokuveza imicabango nemizwa yakho.
  • Ubudikadika. Ungase ube nomuzwa wokuqina ngokomzwelo ngesikhathi sokuqala kosizi. Kungaba yindlela ubuchopho bakho obukhetha ngayo ukukugcina ungazizwa ukhungathekile.
  • Ukukhathazeka. Kuyinto evamile ukuzizwa ukhathazekile, wethukile, noma ukhathazekile ngemuva kokulahlekelwa, ikakhulukazi uma kuvele kungazelelwe.
  • Ukukhululwa. Lo muzwa ungabangela abantu amahloni amaningi, kepha futhi kuyimpendulo engokwemvelo. Ungazizwa ukhululeke ngokuthi othandekayo obekade enesifo eside futhi esibuhlungu ekugcineni ephumula ngokuthula. Ungazihluleli ngalowo muzwa.
  • Izimpawu zomzimba. Ungaba nezimpawu ezahlukahlukene zomzimba ngemuva kokulahleka. Lokhu kungafaka ukukhathala, ikhanda elibuhlungu, isicanucanu, ukuphefumula kanzima nobuthakathaka. Ungaba nenkinga yokulala noma uzizwe sengathi ulele ngaso sonke isikhathi.
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Isinyathelo 3. Musa ukwahlulela imizwa yakho

Imvamisa kwenzeka ukuthi labo abalahlekelwe yizinto ezibonakalayo noma izilwane bazizwe benamahloni kangangokuthi akufanele bazizwe bedabukile ngokulahleka. Ungakunaki lokhu kucatshangelwa futhi wamukele usizi lwakho. Akukaze kube buhlungu ukukhala ngemuva kokulahlekelwa into noma othandekayo.

  • Ucwaningo luye lwafakazela ukuthi ukufa kwesilwane othandwayo kungaba buhlungu njengokulahlekelwa yilungu lomndeni.
  • Kunamathuna ambalwa ezilwane eFrance, ikakhulukazi adalwe yizinhlangano zokuvikela izilwane. I-S.IP.A.C (Pet Cremation Services) iyisibonelo esisodwa futhi ingakusiza ukubhekana nokulahlekelwa esinye sezilwane ezifuywayo. Esizeni sakhe, ungakhombisa uthando onalo ngesilwane sakho futhi ufunde ukuthi ungaphatha kanjani ukushonelwa futhi ushiswe isilwane sakho. Iya lapha ukuthumela i-imeyili kule nhlangano.
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Isinyathelo 4. Thola izigaba ezahlukahlukene zosizi

Cishe wonke umuntu udabuka ngezigaba ezinhlanu: ukuphika, intukuthelo, ukuxoxisana, ukudangala, nokwamukelwa. Qaphela ukuthi leli oda alifani nawo wonke umuntu. Kubantu abaningi, usizi lwakha umjikelezo wezigaba ezincipha kancane kancane ngokuhamba kwesikhathi.

  • Lezi zinyathelo azinqunyelwe. Akufanele babikele ukuthi kufanele uzizwe kanjani. Yisebenzise ukubona nokubhekana nemizwa yakho. Ungalokothi uzizwe unecala ngendlela obukade ulusizi ngayo.
  • Lezi zinyathelo azikwazi ukwenzeka ngokwehlukana. Ezinye izinyathelo zingagudlulelana. Ungahle ungazitholi zonke lezi zigaba zosizi. Ayikho indlela eyodwa "ejwayelekile" yokulahlekelwa. Okwakho kungokwemvelo futhi kuyingqayizivele kuwe.
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Isinyathelo 5. Vuma ukuphika

Ukuphika imvamisa kungenye yezindlela zokuqala ukusabela ekulahlekelweni noma ezindabeni ezimbi. Imvamisa kubonakala njengomuzwa wokuba ndikindiki futhi kungaholela emicabangweni efana nokuthi "lokhu akulona iqiniso", "ngeke ngikwazi ukukwenza" noma ngisho "ngikahle ngokuphelele".

  • Ngalesi sigaba, omunye wemicabango ozofika engqondweni yakho ukufisa ukuthi ngabe konke lokhu bekuyiphupho nje.
  • Musa ukudida ukuba ndikindiki ngokomzwelo noma ukushaqeka ngokuzizwa kunzima noma kunzima ukukuqonda. Ukuphika kuyindlela yengqondo yakho yokukuvikela emizweni ejulile njengoba ujwayela isimo sakho esisha. Ungamkhathalela ngokujulile umuntu othile bese usabela ngaphandle kwemizwa ebonakalayo noma ngokwenqaba.
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Isinyathelo 6. Vuma intukuthelo

Intukuthelo kungenye indlela engokwemvelo yokusabela ezindabeni zokulahlekelwa. Lo muzwa ungabonakala njengemicabango efana nokuthi "lokhu akulungile" noma "kungani lokhu kwenzeke kimi? ". Ungabeka ukulahleka kothile noma okuthile. Intukuthelo ukusabela okungokomzwelo ngokulahlekelwa ukulawula isimo. Kubuye kube impendulo evamile lapho uzizwa sengathi ulimele.

Uma uzizwa uthukuthele, khuluma nomeluleki akusize ngakho noma ujoyine iqembu lokusekela. Kungaba nzima ukubhekana nentukuthelo uwedwa. Kubalulekile ukukhuluma nabantu abangeke bakuhlulele ngentukuthelo yakho, kepha abazokusiza ukubhekana nayo

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Isinyathelo 7. Vuma ukuxokozela

Lesi sigaba sokulila singenzeka isikhathi esithile ngemuva kokumenyezelwa kokulahleka. Ungase ucabange ngalokho owawungakwenza ukugwema lokhu kulahlekelwa. Ungase uzizwe unecala ngokweqile. Futhi, kujwayelekile ukucabanga ngokubuyela emuva esikhathini ukuze wenze ngokuhlukile futhi uvikele lokhu kulahleka.

Kubalulekile futhi ukufuna usizo ngalesi sigaba. Uma ungakwazi ukubhekana nemizwa yecala lakho, ngeke ukwazi ukululama. Khuluma nochwepheshe wezempilo yengqondo noma iqembu losizo elizokusiza ukudlula kulesi sinyathelo

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Isinyathelo 8. Vuma Ukucindezeleka

Ukucindezeleka kuyindlela ejwayelekile yokusabela ekulahlekelweni. Lesi simo sengqondo singahlala isikhashana noma ngisho isikhathi eside ukukuthola. Kubalulekile ukufuna usizo kochwepheshe bezempilo yengqondo ngesikhathi sokucindezeleka. Uma ungayelaphi, isimo sakho singase sibe sibi kakhulu. Izimpawu zokucindezeleka zifaka:

  • ukukhathala
  • ukuphazamiseka kokulala
  • imizwa yecala, ukungakwazi ukuzisiza, noma ukuzizwa ungelutho
  • imizwa yokwesaba nokudabuka
  • umuzwa wokunqanyulwa kwabanye
  • ikhanda, amajaqamba, ubuhlungu bemisipha, nobunye ubuhlungu bomzimba
  • ukulahlekelwa injabulo yezinto owawukade uzijabulela
  • izinguquko esimeni sakho esivamile (ukwanda kokucasulwa, ukuphazamiseka kwengqondo okuguquguqukayo, njll.)
  • ukuphazamiseka emikhubeni yakho yokudla
  • imicabango yokuzibulala
  • kungaba nzima kakhulu ukwehlukanisa ukudabuka ngesikhathi sosizi kusuka ekucindezelekeni komtholampilo. Labo abasosizini bangazithola zonke lezi zimpawu. Kodwa-ke, umuntu unamathuba amaningi okucindezeleka emtholampilo uma ecabanga ngokuzibulala. Uma unemicabango yokuzibulala, funa usizo lwezokwelapha ngokushesha.
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Isinyathelo 9. Funa usizo kwabathandekayo nasemndenini

Kungaba usizo ukukhuluma nalabo abaseduze kwakho ngobuhlungu bakho. Ukwabelana nabanye ngemizwa yokudabuka kwakho kungakhulula ngempela.

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Isinyathelo 10. Zinike isikhathi

Ukudabuka okungazelelwe ngemuva kokulahlekelwa kungathatha isikhathi eside ukuthi kuphole.Yiba nesineke futhi ube nomusa kuwe. Kungathatha isikhathi eside ukufinyelela esigabeni sokugcina sosizi okungukwamukelwa.

Indlela yesi-4 kwezingu-5: Yazi futhi welaphe ukucindezeleka komtholampilo

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Isinyathelo 1. Qhathanisa ukucindezeleka komtholampilo "nemicabango emnyama"

Ukudangala kwemitholampilo kudlulela ngaphezu komuzwa wosizi noma umuzwa olula wokudangala. Kuyinkinga ebucayi yezempilo yengqondo edinga ukwelashwa. Akuvamile ukuthi ukucindezeleka kuhambe ngokwakho.

  • Ukudabuka imizwa yomuntu engokwemvelo. Kungaphakama njengempendulo ekulahlekelweni. Kungaba umphumela wokuhlangabezana nesimo esingajabulisi noma esingathandeki. Ukudabuka noma ukudangala kuyancipha ngokuhamba kwesikhathi. Akuwona umuzwa oqhubekayo. Ukudabuka kungafika ngokuzumayo bese kuhamba. Imvamisa, kubangelwa umuzwa othile noma umcimbi.
  • Ukudangala kwemitholampilo kudlula ukudabuka. Akuwona umuzwa wokuthi abantu bangakwazi "ukudlula" kalula. Kuyizikhathi ezingavamile lapho inyamalala yodwa. Lokhu kuphazamiseka kwengqondo kuvame ukuhlala njalo, uma kungenjalo njalo. Lesi sifo singahle singabangelwa yisimo noma umcimbi othile, kepha ukucindezeleka komtholampilo kungacindezela kakhulu kangangokuba kungathinta impilo yakho yansuku zonke.
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Isinyathelo 2. Thola izimpawu zokucindezeleka komtholampilo

Ukudangala kwemitholampilo kungaziveza ngezindlela ezahlukene kubantu abahlukene. Ungahle ungabi nazo zonke izimpawu zalesi sifo. Imvamisa, izimpawu azikwazi ukuphazamisa kuphela imisebenzi yakho yansuku zonke, kepha futhi zibangela ukungasebenzi kahle noma ukucindezeleka okukhulu. Uma unezimpawu ezinhlanu noma ngaphezulu, ungahle ube nokudangala komtholampilo. Imayelana:

  • izinguquko emaphethini akho okulala
  • izinguquko emikhubeni yakho yokudla
  • ukungakwazi ukugxilisa ingqondo noma umuzwa wokudideka
  • ukukhathala noma ukushoda kwamandla
  • ukulahlekelwa ngumdlandla wezinto obukade uzithanda
  • ukucasuka kwemizwa
  • ukuncipha noma ukuzuza
  • imizwa yokuphelelwa yithemba, ukungakwazi ukuzisiza noma ukuzizwa ungelutho
  • izinhlungu zomzimba nezinhlungu, ikhanda, izinhlungu, amajaqamba, nezinye izimpawu zomzimba ezingenasizathu esicacile
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Isinyathelo 3. Yazi izimbangela zokudangala

Kunezimbangela eziningi zokudangala futhi abacwaningi abaqiniseki ngokuphelele ukuthi lesi sifo sisebenza kanjani. Ukuhlukumezeka kusenesikhathi kungashintsha indlela ubuchopho obhekana ngayo nokwesaba nokucindezeleka. Ucwaningo oluningi luye lwabonisa ukuthi ukucindezeleka komtholampilo kuyingxenye yofuzo. Imicimbi yokuphila efana nokulahlekelwa othandekayo noma isehlukaniso kungadala isiqephu sokudangala okukhulu.

  • Ukudangala kwemitholampilo ukugula okuyinkimbinkimbi. Ingabangelwa ngokwengxenye ukungasebenzi kahle kwama-neurotransmitter wobuchopho njenge-serotonin ne-dopamine. Imithi ingakusiza ulawule la makhemikhali futhi uqede ukucindezeleka.
  • Ukusebenzisa kabi izidakamizwa njengotshwala nezidakamizwa kuxhunyaniswe kakhulu nokudangala.
  • Olunye ucwaningo lukhombisa ukuthi ongqingili, ongqingili nabesilisa abesilisa nabesifazane bachayeka kakhulu ekucindezelekeni. Lokhu kungabangelwa ukuntuleka kokwesekwa nokwamukelwa emphakathini.
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Isinyathelo 4. Khuluma nodokotela wakho

Uma unezimpawu zokucindezeleka eziphazamisa imisebenzi yakho yansuku zonke, cabanga ukukhuluma nodokotela wakho. Udokotela wakho angakunikeza imishanguzo yokulwa nengcindezi yokukusiza ulawule amahomoni athinta imizwa.

  • Qiniseka ukuthi uchaza ngobuqotho zonke izimpawu kudokotela wakho. Kunezinhlobo eziningana zemithi elwa nokudangala. Izimpawu zakho zizosiza udokotela ukuthi anqume ukuthi iziphi ezizokusebenzela.
  • Umzimba wakho ungasabela ngezidakamizwa ngokwehluke kakhulu. Wena nodokotela wakho kungadingeka ukuthi uzame ama-anti-depressants amaningana ngaphambi kokuthola okulungele wena. Uma ubona ukuthi ukwelashwa kwakho akukuphumuli ngemuva kwezinyanga ezimbalwa, khuluma nodokotela wakho.
  • Ungathathi isinqumo noma uyeke ukuthatha imishanguzo ngaphandle kokukhuluma nodokotela wakho kuqala. Kungadala izinkinga ezinkulu zempilo noma zemizwelo.
  • Uma uqhubeka nokuba nobunzima ngemithi yakho, cabanga ukubona udokotela wezifo zengqondo. Udokotela wezifo zengqondo ngudokotela othole ukuqeqeshwa okukhethekile emkhakheni wezempilo yengqondo. Bangakusiza ukwandise ukwelashwa kwakho ukuze uthole okulungele wena.
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Isinyathelo 5. Funa usizo kochwepheshe bezempilo yengqondo

Njengoba ukucindezeleka kubangelwa yizici eziningi, ukuthola usizo kochwepheshe kubalulekile. Uchwepheshe wezempilo yengqondo angakusiza uqonde futhi ubhekane nemizwa yakho. Ukwelashwa okuhlanganisa i-psychotherapy kanye ne-anti-depressants kuvame ukusebenza ngempumelelo ukwedlula ukwelashwa ngezidakamizwa kuphela.

  • Kunezinkolelo-ze ezimbili ezivamile mayelana nokudangala. Okokuqala yilokho okufanele ubalekele kukho. Omunye uphakamisa ukuthi ukufuna usizo kuwuphawu lobuthakathaka. Akukho kulokhu okuqinisekisiwe. Kodwa-ke, ake sivume ukuthi lokhu kungubufakazi bamandla nokuzilawula kwempilo yakho.
  • Kunezinhlobo eziningi zabasebenzi bezempilo yengqondo. Odokotela bengqondo nabahlengikazi bezifo zengqondo yibo kuphela abafanelekile ukunikezela ngemithi. Bangaphinde banikeze ukwelashwa.
  • Izazi zokusebenza kwengqondo zibamba iziqu zobudokotela emkhakheni wezengqondo (imitholampilo, ezemfundo, ukwelulekwa) futhi zithola ukuqeqeshwa okukhethekile ekwelashweni. Izinsizakalo zabo ngokuvamile azibizi kakhulu kunodokotela bengqondo, kepha zibiza kakhulu kuneminye imisebenzi.
  • Abasebenzi bezenhlalakahle abanamalayisense baneziqu ze-master kwezenhlalakahle. Bangakwazi ukuhlinzeka ngezinsizakalo ze-psychotherapeutic. Ngezinye izikhathi bangakusiza uthole izinsiza emphakathini wakho futhi imvamisa basebenze emitholampilo yomphakathi nasekufundiseni izibhedlela.
  • Abelaphi abagxile ezindabeni zomshado nezomndeni bathola ukuqeqeshwa okukhethekile ekwelapheni imibhangqwana nezinkinga zomndeni. Bangakunikeza ngokuzithandela ukwelashwa kwengqondo ngakunye.
  • Abeluleki abangochwepheshe abagunyaziwe nabo baneziqu zaseyunivesithi. Bathola ukuqeqeshwa okuqondisiwe emisebenzini yezempilo yengqondo. Laba basebenzi bavame ukusebenza emitholampilo yezempilo yomphakathi.
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Isinyathelo 6. Xhumana nomhlinzeki wakho womshuwalense

Uma unomshuwalense wezempilo, kubalulekile ukuthi uxhumane nenkampani yakho yomshuwalense ukuthola ukuthi yibaphi abahlinzeki bokunakekelwa kwempilo yengqondo endaweni yakho abambozwa uhlelo lwakho lomshuwalense. Ezinye izinkampani zomshuwalense zingadinga ukuthunyelwa kwezokwelapha. Izinkampani eziningi zimboza kuphela ukwelashwa ngabahlinzeki abathile.

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Isinyathelo 7. Gcina ukuxhumana nomndeni wakho nabangane

Ukuhoxa kubo bonke ubudlelwano bezenhlalo kuyisifo esivamile sokucindezeleka. Kodwa-ke, ukuhlala uthintana nalabo obathandayo kungakwenza uzizwe ungcono. Bangakunika uthando nosizo oludingayo ukuze uphinde ululame.

Ungahle ungafuni ukuhlangana noma ukuxhumana nabathandekayo bakho. Kubalulekile ukuthi ukwazi ukukwenza, noma ngabe yini. Ukuzihlukanisa kungenza ukucindezeleka kwakho kube kubi nakakhulu

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Isinyathelo 8. Yidla kahle

Awukwazi "ukwelapha" ukudangala ngokushintsha indlela odla ngayo. Noma kunjalo, ungakhetha ukudla okukwenza uzizwe kahle.

  • Khetha ama-carbohydrate ayinkimbinkimbi. Okusanhlamvu okuphelele, irayisi elinsundu, ubhontshisi, kanye nodali kuyimithombo emikhulu yama-carbohydrate ayinkimbinkimbi. Banikela ngomuzwa omude wokugcwala futhi basiza ukulawula amazinga kashukela egazini.
  • Gwema ushukela nama-carbohydrate alula. Ukudla lokhu kudla kungenza izimpawu zokudangala zibe zimbi kakhulu.
  • Yidla izithelo nemifino. Lokhu kudla kunothe ngezakhamzimba ezinjengevithamini ne-beta-carotene. Ama-antioxidants angakusiza ukuthi ulwe nama-radicals aphazamisa indlela umzimba wakho osebenza ngayo. Zama ukufaka izithelo nemifino emisha ekudleni kwakho okuningi.
  • Yidla amaprotheni anele. Ucwaningo oluningi lukhombisile ukuthi ukudla amaprotheni okuphezulu kungakhulisa ukuqapha kwakho. Kungasiza futhi ukuthuthukisa imizwa yakho.
  • Yidla ukudla okunothile ku-omega-3 fatty acids. Lawa mafutha acid atholakala kumantongomane amaningana, kumafutha anjengembewu yefilakisi, uwoyela wesoya, kanye nemifino eluhlaza eluhlaza. Zikhona nezinhlanzi ezinamafutha njenge-tuna, i-salmon kanye ne-sardine. Olunye ucwaningo luveza ukuthi ukusebenzisa ama-omega-3s kungaba nomphumela wokuvikela ekucindezelekeni.
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Isinyathelo 9. Ulale kahle

Ukucindezeleka kungaphazamisa ukulala kwakho. Kubalulekile ukulala okungenani amahora ayisishiyagalombili ebusuku. Zama ukwakha imikhuba yokulala enempilo, njengokulala ngaphambi kwesikhathi nokunciphisa isikhathi osichitha ubuka i-TV ebusuku.

  • Abantu abanokuqwasha okungamahlalakhona maningi amathuba okuthi bahlakulele ukucindezeleka komtholampilo.
  • I-apnea yokulala, isifo esiphazamisa ukuphefumula kwakho ngesikhathi sokulala, sibuye sixhunyaniswe nokudangala komtholampilo.
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Isinyathelo 10. Dlala imidlalo

Uma unesifo sokudangala, ungazizwa ungathandi ukuphuma uyozivocavoca umzimba. Kodwa-ke, ezinye izifundo zikhombisile ukuthi ukuzivocavoca umzimba kuthuthukisa imizwa yakho. Zama ukukhomba okungenani imizuzu engamashumi amathathu yokuvivinya umzimba ngokulinganisela ngosuku. Ukuziqeqesha ngezinga eliphakeme okungenani kabili ngeviki nakho kuyasiza.

  • Olunye ucwaningo lubonisa ukuthi ukuvivinya umzimba njalo kusiza ekuvimbeleni ukucindezeleka.
  • Abantu abakhuluphele kakhulu amathuba okuba bacindezeleke. Ososayensi abakhombisanga ngokusobala lesi sixhumanisi, kepha ukwenza umsebenzi womzimba kungasiza ekulweni nokukhuluphala nokudangala.

Indlela yesi-5 kwengu-5: Yazi futhi welaphe i-Seasonal Affective Disorder (SAD)

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Isinyathelo 1. Khomba izimpawu zesifo sokuphazamiseka sonyaka

I-SAD uhlobo lokudangala olubangelwa ukungalingani kwamakhemikhali okuhambisana nezinguquko ezikhathini zonyaka. Kwenzeka kaningi kwezinye izindawo lapho kuncipha khona amahora okukhanya kwelanga, ikakhulukazi ngesikhathi sokuwa nasebusika. Izindawo ezithinteka kakhulu zivame ukuba lezo ezikude nenkabazwe. I-SAD ingadala ukuthi i-chemistry yomzimba wakho ishintshe nezimpawu ezifana kakhulu nokudangala komtholampilo. Lokhu':

  • ukungabi namandla noma ukukhathala
  • ubunzima bokugxila
  • ukwanda kwesifiso sokudla
  • ukuthambekela kokuzihlukanisa nomphakathi
  • ukulala ngokweqile nokuphazamiseka kokulala
  • Lesi sifo ngokuvamile siqala phakathi kweminyaka engu-18 nengama-30 ubudala
  • uma unalesi sifo, ungaqala ukuba nesifiso eseqile sokudla ama-carbohydrate. Kungabangela ukuzuza kwesisindo
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Isinyathelo 2. Funa ukwelashwa ngochwepheshe

Ukwelashwa kokuphazamiseka kokuphazamiseka kwesizini kufana kakhulu nalokho kokucindezeleka komtholampilo. Ama-anti-depressants kanye nokwelashwa kochwepheshe ngokuvamile kwanele ukuphatha lesi sifo.

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Isinyathelo 3. Zama ukwelashwa okulula

Lokhu kwelashwa kungakusiza ulawule iwashi langaphakathi lomzimba wakho. Ungathola amadivayisi walolu hlobo lwezokwelapha kubathengisi noma ku-inthanethi. Isibani esisetshenziswe kulokhu kwelashwa kufanele sibe namandla amancane ayi-10,000 Lux.

  • Buza umenzi ukuze uqiniseke ukuthi isibani sakho senzelwe ngqo ukwelapha lesi sifo. Amanye amabhokisi okukhanya asetshenziselwa ukwelapha izimo zesikhumba akhipha ukukhanya okukhulu kwe-ultraviolet futhi angadala ukulimala emehlweni akho.
  • Ukwelashwa okulula ngokuvamile kuphephile. Kodwa-ke, uma uphethwe yi-bipolar affective disorder kufanele ubonane nodokotela wakho ngaphambi kokuqala lokhu kwelashwa.
  • Ukwelashwa okulula nakho kungadala izinkinga kulabo abane-lupus, umdlavuza wesikhumba noma isifo samehlo.
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Isinyathelo 4. Thola ilanga elingaphezulu

Ukuveza ukukhanya kwemvelo kungasiza ekuthuthukiseni imizwa yakho. Vula amakhethini akho namawindi. Uma kungenzeka, chitha isikhathi esithe xaxa ngaphandle.

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Isinyathelo 5. Khanyisa okukuzungezile

Ukudweba izindonga zakho ngemibala ekhanyayo kungasiza ekuboniseni ukukhanya kwemvelo. Ukuhlobisa okukhanyayo nokukhazimulayo nakho kungasiza ekuphakamiseni imizwa yakho.

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Isinyathelo 6. Basebenzise kahle ubusika

Lapho ukwazi, zama ukugxila ezingxenyeni ezinhle zobusika. Zama ukugoqa phambi kweziko, uma kunjalo unayo endlini yakho. Gcoba ama-marshmallows, uphuze ushokoledi oshisayo (yebo ngokulinganisela).

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Isinyathelo 7. Dlala imidlalo

Ngokufana nokucindezeleka komtholampilo, unganciphisa izimpawu ze-SAD ngokuzivocavoca umzimba. Uma uhlala endaweni enesimo sezulu sasebusika, zama ukubamba iqhaza kweminye imidlalo yasebusika efana nokushushuluza noma ukushushuluza eqhweni.

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Isinyathelo 8. Cabanga ngamakhambi emvelo

Ngaphambi kokuthatha noma yiliphi ikhambi lemvelo, ngaso sonke isikhathi thintana nodokotela wakho. Amanye amakhambi angaphazamisa ukwelashwa kwezidakamizwa noma aholele ezinkingeni zezimo zezokwelapha esezikhona.

  • Zama i-melatonin ukusiza ukulawula ukulala kwakho. Izithako zeMelatonin zingakusiza ulawule umjikelezo wakho wokulala, uma ngabe uphazanyiswe yilesi sifo.
  • Zama i-Perforated St. John's Wort, ebizwa nangokuthi ukhula lwaseSt. Kunobunye ubufakazi obukhombisile ukuthi leli khambi lingasiza ekunciphiseni izimpawu ezimnene zokucindezeleka. ISt. Leli khambi alinakuthathwa ngemithi efana ne-serotonin reuptake inhibitors (SSRIs) ekhethiwe, ama-tricycle compounds, noma yimuphi omunye umuthi we-anti-depressant. Lokhu kungadala i-serotonin syndrome. Ungalokothi uthathe le mifino ngaphandle kweseluleko sikadokotela wakho.
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Isinyathelo 9. Iya eholidini endaweni enelanga

Uma uhlala edolobheni elihlangabezana nokukhanya kwelanga amahora ambalwa kakhulu ebusika, cabanga ukuthatha iholide endaweni ethile enelanga. Izindawo ezinjengaseningizimu yeFrance noma iCaribbean zihlala zibalele ngisho nasebusika.

Iseluleko

  • Ukuzinika isikhathi sokuphumula nokuzijabulisa kubalulekile ukuze uzizwe ungcono.
  • Siza abanye benze okuthile abakuthola kujabulisa. Isikhathi esiningi, lapho usiza abanye futhi bajabule, nawe unjalo. Ukuphana kungenye yezindlela ezinhle kakhulu zokubeka ukumamatheka ebusweni bakho.
  • Uma uyikholwa, thola induduzo ezinkolelweni zakho. Kungakusiza ukunqoba ukudabuka kwakho.

Izexwayiso

  • Ungashintshi noma uyeke ukuthatha imishanguzo yakho ngaphandle kokubonisana nodokotela wakho. Lesi simo sezinto singaholela ezinkingeni ezinkulu zezokwelapha noma ngisho nemicabango yokuzibulala.
  • Uma ukudabuka kwakho kukwenza ucabange ukuzilimaza wena noma abanye, noma uma unemicabango yokuzibulala, funa usizo ngokushesha. Ungathembela kwizinsizakusebenza eziningana. Ungaphinda ushayele u-112 noma ezinye izinombolo eziphuthumayo.

Ethandwa ngesihloko