Ezikhathini ezinzima kakhulu, uzibamba kanjani lapho uthukuthele?

Ukuphila akunjengoba sifisa futhi sikuthanda, futhi ngezinye izikhathi ungase ubhekane nenani lezinkinga nezingcindezi ezingase ziphelelwe amandla, zikuthukuthelise, zithinte isimo sakho sengqondo, futhi zikwenze ube nenhliziyo embi, kodwa kungase kube khona izinto ezithile. - nakuba kuncane - uma ukwenza kuzokusiza ekuthuthukiseni isimo sakho sengqondo futhi kukusize wehlise imizwa yakho

1. Adonse umoya kakhulu

Uma uzwa uvalo noma ucasuka, donsa umoya kakhulu, phefumula umoya ngamakhala bese ubala uze ufike ku-4, gcwalisa amaphaphu akho ngomoya, gcina lomoya ngaphakathi emzimbeni wakho kuze kubalwe ku-10, manje khulula umoya kancane emlonyeni wakho futhi bala uye ku-5. Ucwaningo lwakamuva luveze ukuthi ukuphefumula Njalo lapho ubhekene nezinkinga nezimo ezinzima kusiza ekudambiseni ukucindezeleka nokukhathazeka.

2. Thatha isihlwathi

Ukuthatha isihlwathi kuyindlela enhle yokuphumula njengoba kusiza ekwehliseni umfutho wegazi nokushaya kwenhliziyo, njengoba ucwaningo olusha olushicilelwe ku- (Journal of Behavioral Medicine) lubonisa ukuthi isihlwathi sinciphisa umfutho wegazi lapho sichayeka ekucindezelekeni nasekucindezelekeni. Abacwaningi benza ucwaningo ezinsizweni ezingu-85 ezinempilo futhi bahlukaniswa ngamaqembu amabili, lapho iqembu lokuqala livunyelwe ukuthatha isihlwathi cishe imizuzu engu-45 futhi alizange livumele iqembu lesibili ukuba lenze lokho. Ngemva kwalokho, la maqembu amabili abhekana novivinyo lwezemidlalo olucindezelayo. Umphumela wocwaningo wawuwukuthi isilinganiso somfutho wegazi sasiphansi ngemva kokuchayeka ekucindezelekeni okungokwengqondo eqenjini elithole isihlwathi.

3. Funda incwadi

Ukufunda incwadi oyikhonzile kungaba indlela elula yokuthulisa imizwa yakho, njengoba unikeza ingqondo yakho ikhefu ekucindezelekeni kwempilo, kanye nokubalekela komunye umhlaba. Lapho abacwaningi baseBrithani bathola ukuthi ukufunda incwadi ngaphansi kwemizuzu eyisithupha kunganciphisa ukucindezeleka ngo-60%. Ngakho-ke yenza incwadi ibe umngane wakho njalo, yigcine esikhwameni sakho, noma uyiphathe ku-smartphone yakho.

4. Thatha izithasiselo zokudla okunomsoco

Ubuwazi ukuthi kunezithako zokudla okunomsoco ezisiza ukuthuthukisa isimo sakho sengqondo, njenge-vitamin C, i-omega-3, nama-fatty acids, njengoba ehlisa izinga lokukhathazeka nokucindezeleka, futhi ucwaningo lwakamuva lwaseCanada lwembula ukuthi uvithamini C ungasiza ekuthuthukiseni isimo sengqondo, kanye nabacwaningi abatholwe ngesikhathi socwaningo olwenziwa esibhedlela "i-Montreal Jewish General Hospital" kanye ne-"Lady Davis" Institute for Medical Research eCanada, ukuthi ukunikeza iziguli ukunakekelwa okujulile imithamo evuselelwe kavithamini C kube nomthelela ekuqiniseni nasekukhuliseni ukuziphatha kwazo. Umcwaningi oholayo uDkt. John Hoover uthe umphumela kavithamini C ungokwebhayoloji yangempela.

5. Umculo nokuhleka

Uma uzizwa ucindezelekile noma ucasukile, yenza okuthile okujabulisayo noma okuhlekisayo, bukela imuvi ehlekisayo noma uchungechunge, noma ulalele umculo owuthandayo. Lapho ucwaningo luveze ukuthi ukuhleka nomculo kusiza ukwehlisa umfutho wegazi. Lapho abacwaningi baseJapane benza khona ucwaningo olwaluhlanganisa abantu abangu-79, futhi babahlukanisa ngamaqembu angu-3 ukuze babone umphumela wokuhleka nomculo kubo.Iqembu lokuqala lalalela umculo ihora elilodwa amasonto amabili, futhi iqembu lesibili lahlanganyela ngezikhathi zokuhleka, kanti iqembu lesithathu alenzanga lutho.Umfutho wegazi walinganiswa ngaphambi nangemva kwezikhathi.Imiphumela yocwaningo yabonisa ukuthi amaqembu amabili okuqala ayenomfutho wegazi ophansi kuneqembu lesithathu, kwatholakala ukuthi umphumela womculo nokuhleka uyaqhubeka. izinyanga ze-3, kuyilapho kungekho shintsho olurekhodiwe ekucindezelweni kwegazi kweqembu lesithathu. Ucwaningo oluvela eNyuvesi yase-Osaka eJapane lubonise ukuthi izinga le-cortisol labahlanganyeli emaqenjini amabili okuqala lehla ngemva kokulalela umculo nokuhlanganyela ngezikhathi zokuhleka.

6. Geza ngamanzi afudumele

Ukuze uzizwe ukhululekile futhi ukhululekile futhi ukhiphe ukucindezeleka nokungezwani, geza ngamanzi afudumele, amanzi afudumele akusiza ukuba ukhulule imisipha yomzimba wakho, futhi akudambise ukucindezeleka nenjabulo, sebenzisa amafutha athile akhethekile akwenza uzizwe ukhululekile.