Kunezinhlobo eziningi zokucindezeleka njengabantu, nakuba lokho akusho ukuthi azikho izixazululo ezivamile kubo bonke. Ukucindezeleka kwezokwelapha , noma isifo sokucindezeleka esikhulu, kuthinta kakhulu isimo somzwelo, ukuqonda, kanye nekhono lokwenza imisebenzi yansuku zonke. Ngezansi, sihlaziya imikhuba emincane yansuku zonke esiza ekulweni nokucindezeleka nokuthuthukisa impilo yengqondo iyonke.
Imikhuba ebalulekile yenhlalakahle engokomzwelo
Zibekele imigomo efinyelelekayo . Imigomo emikhulu ingakukhungathekisa futhi ikwenze ukucindezeleka kwakho kube kubi kakhulu. Kubalulekile ukugwema ukukhungatheka ngokuhlukanisa imigomo yakho ibe yizicucu ezincane nezilawulekayo. Qala ngokuzinakekela kangcono , ngaphakathi nangaphandle: geza, zilungise, lala amahora ayisikhombisa, udle ukudla okunempilo, futhi uvivinye umzimba njalo.
Yenza izinto ozijabulelayo . Ngokuvamile, lapho umuntu eqala ukuzizwa ecindezelekile, izinto zokuqala ezinyamalala enkambisweni yakhe yemisebenzi ejabulisayo (i-anhedonia). Ukuqala kabusha izinto azithandayo njengokufunda, ubuciko, noma ukulima kusebenza njengesiphephelo semizwa futhi kuletha izinhlansi zokukhanya empilweni yansuku zonke.
Hleka . Ngokwezifundo eziningi, ukuhleka kuyindlela enhle yokunqoba izifo zomzimba nezengqondo. Ungaphuthelwa yithuba lokuhleka kahle, kungaba ngokuxoxa ihlaya noma ukukhumbula izindaba ezihlekisayo; lokhu kwandisa amazinga e -endorphin futhi kuthuthukisa isimo sakho sengqondo.
Dala isimiso . Ukuba nesakhiwo esiqinile kwenza impilo ibikezelwe futhi kusiza konke kube nomqondo. Uma ukucindezeleka kuye kwaphazamisa isimiso sakho sangaphambilini, klama esisha okuhlanganisa nezinto ozithanda ukuzenza futhi unamathele kuso kungakhathaliseki ukuthi kwenzekani.
Phuma ngaphandle ngangokunokwenzeka. Ukuthintana nemvelo, amaphunga ayo nemisindo yayo, kuthuthukisa amandla nomoya wakho. Ngaphezu kwalokho, ukuchayeka elangeni kubalulekile ekukhishweni kwama-endorphin, ama-hormone akhuthaza injabulo.
Funda ukuphatha ukucindezeleka kangcono . Ukucindezeleka okungapheli kuyimbangela enkulu yokucindezeleka. Ukuzijwayeza ukuphefumula okujulile , i-yoga, noma ukuzindla kuvula indlela yokululama.
Hlanganyela nabanye . Ukuxhumana nabantu kubalulekile. Abantu abanokusekelwa okulinganiselwe emphakathini banengozi enkulu yokuphazamiseka kwemizwelo. Londoloza ubungane bakho, yakha obusha, futhi ugweme ukuzihlukanisa nabanye , njengoba isizungu singandisa ingozi yokucindezeleka.
Ukudla Nokudla Okunomsoco Kwengqondo
Ukudla kunethonya eliyisisekelo esimweni sengqondo. Ubuchopho buyisitho esidinga izakhamzimba ezithile ukuze silondoloze isakhiwo saso samakhemikhali. Kunconywa ukuthi samukele i- Mediterranean Diet , ngokusekelwe ku:
- Amafutha omnqumo njengamafutha ayinhloko ngenxa yezakhiwo zawo zokuvikela inhliziyo.
- Ukuchichima kwe izithelo, imifino, ubhontshisi kanye namantongomane (imithombo yamavithamini kanye ne-fiber).
- Sebenzisa Inhlanzi eluhlaza okwesibhakabhaka (i-salmon, i-sardine, i-mackerel) ecebile ku- omega-3 (i-EPA kanye ne-DHA), okukhuthaza ukuzinza kwe-neuronal membrane.
- Izitshalo okubalulekile kanye nenyama engenamafutha ngokulinganisela.
- Gwema kucutshungulwe kakhulu, ushukela ocolisisiwe kanye namafutha e-trans, okudala izinqubo ezibangela ukuvuvukala ezihambisana nengozi ephezulu yokucindezeleka.
Izakhamzimba ezibalulekile empilweni yengqondo zifaka i-tryptophan (isandulela serotonin), i-magnesium , i-zinc , namavithamini e-B (ikakhulukazi i-folate noma i-L-methylfolate), ezibalulekile ekwakhiweni kwama-neurotransmitter.
Umsebenzi Womzimba Nempilo Yengqondo
Ukuvivinya umzimba kukhulula ama-endorphin futhi kuthuthukisa ukuqina kwemizwa. I-WHO itusa imizuzu ephakathi kuka-150 no-300 yomsebenzi olinganiselayo ngesonto. Ukuya ejimini akudingekile; ukuhamba, ukudansa, ukubhukuda, noma ukwenza i-yoga konke kuyizinketho ezisebenzayo. Ukuvivinya umzimba ngaphandle kwe -aerobic kuzuzisa kakhulu, kuhlanganisa ukunyakaza nokuxhumana nabantu kanye nemvelo.
Ukuhlanzeka Kokulala Nokuphumula Okuphumuzayo
Ukulala kuwumsebenzi oyinhloko wezinto eziphilayo. Ukungalali kahle kuholela ekukhathaleni, ekucasukeni, nasekuthatheni izinqumo ezingalungile. Ukuze uthuthukise ikhwalithi yokulala , kubalulekile ukulandela lezi ziqondiso:
- Gcina a uhlelo olungaguquki ubuthongo nokuvuka.
- Dala indawo emnyama, epholile, nethule.
- Gwema izivuseleli (i-caffeine, i-nicotine, utshwala) futhi uhlole amahora ngaphambi kokulala.
- Gwema ukulala isikhathi eside emini.
Amasu Okuphumula Nokucabangela
Ukuphatha ingqondo kubaluleke njengokuphatha umzimba. Amasu afana ne -Jacobson's Progressive Relaxation noma i-Schultz's Autogenic Training asiza ekunciphiseni ukucindezeleka kwemisipha. Ukuqaphela kusenza sikwazi ukubona imicabango emibi ngaphandle kokwahlulela, siphule umjikelezo wokucabanga futhi sikhuthaze ukwehlisa imizwa.
Eminye imikhuba ehambisanayo ihlanganisa ukubhala phansi ukuze ukhulule imizwa, ukwamukela isilwane ukuze ulwe nesizungu, kanye nokwenza umsebenzi wokuzithandela , okukhulisa ukuzethemba ngokusiza abanye.
Ukuhlanganisa ukudla okulinganiselayo, umsebenzi womzimba ojwayelekile, ukulala okuphumuzayo, kanye nokuxhumana nabantu okuqinile kwakha isisekelo sokuvimbela ukubuyela emuva kwesifo kanye nokuthuthukisa ikhwalithi yokuphila. Lezi zinguquko eziqhubekayo, ezihlanganiswe kahle nesiqondiso esivela kochwepheshe bezempilo, zingaguqula isimo sengqondo futhi ziqinise ukuqina kwengqondo ezinkingeni zemizwa.