Ukukhathazeka kungaba nzima ukuhlala nakho. Kepha kunezindlela eziningi zemvelo zokubhekana nazo.
Awukwazi ukulala? Ukuphefumula okuncane? Kubi? Ucindezelekile? Ukuba nemicabango emnyama noma engemihle? Uzizwa uthanda noma ngabe wenzani, ukhona akulungile ngokwanele?
Lokho kubizwa ngokukhathazeka. Futhi awuwedwa.
Uma ucindezelekile futhi ukhathazekile, izimo zansuku zonke zingabonakala zingenakwenzeka ukubhekana nazo. Futhi iqiniso elidabukisayo ukuthi, njengabesifazane, sicishe siphindwe kabili ukuphazamiseka kokukhathazeka kunamadoda. Sithanda ukucabanga ukuthi mhlawumbe lokhu kunokuthile okuphathelene nabesifazane abakhula ngokushesha, okusho ukuthi sazi umhlaba ngezinga eliphansi.
UKatie Lear, an owelapha ukukhathazeka, uthi:
"Ukukhathazeka kungabamba abesifazane abasebasha ekujabuleleni impilo ngokugcwele. Abesifazane abalwa nokukhathazeka kwezenhlalo bangabiza abagulayo esikoleni nasemicimbini yomphakathi ngaphezu kontanga yabo, okungaholela ekushiyeni emuva ekilasini noma ekuphumeni kulayini emphakathini. Lokhu, nakho, kungaholela ekukhathazekeni okungaphezulu, kudale umjikelezo ononya."
Ngakho-ke noma ngabe usesikoleni samabanga aphakeme, ekolishi noma usaqala umsebenzi wakho wobuchwepheshe, maningi amathuba okuthi ungahlupheka kancane ngezikhathi ezithile. Ikakhulukazi uma uvame ukucabanga ngokweqile.
Kuyini ukukhathazeka?
Ake siqale ngokuchaza inkinga. Ukukhathazeka yimpendulo yemvelo yomzimba wakho ekucindezelekeni. Uma usesimweni esicindezelayo, ukukhathazeka kuveza njengokwesaba noma ukwesaba.
Izinto eziningi zingadala ukucindezeleka nokukhathazeka, kodwa izimo ezingaziwa, ezingaqinisekile noma ezintsha zingaba nomphumela osheshayo. Ngakho-ke akumangazi ukuthi izimo ezinjengokuthuthela kwelinye idolobha noma izwe elihlukile, inkulumo ebalulekile nomlingani wakho noma ngisho nokulahlekelwa umsebenzi kungakwenza uzizwe ukhathazekile.
Ngakho-ke uma uzizwa uzizwa wesaba noma wethukile, kungenzeka ukuthi ubhekene nokukhathazeka.
Izimpawu Zokukhathazeka Okuvamile Kwabesifazane
Izimpawu zokukhathazeka kwabesifazane ziyehluka ngokuya nge uhlobo lokukhathazeka uyahlupheka futhi ungahluka ngokuya ngesimo okuso nakuye umuntu nomuntu.
Ezinye zezimpawu zifaka:
- Ukungezwani kwemisipha
- Imicabango ecindezelayo, izimo zengqondo noma isimilo
- Inkumbulo engeyinhle noma ukuntuleka kokugxila
- Nxusa ukuphuza utshwala noma izidakamizwa
- I-Mood iyashintsha
- Intukuthelo, ubutha noma izindlela zokucabanga ezingezinhle
- Ukwandisa izinga lenhliziyo
- Ukuphelelwa umoya
- Ukuphumula
- Amaphethini okulala angajwayelekile nokukhathala
- Umfutho wegazi ophezulu
- Amaphupho amabi noma ukwethuka
- Ukuzizwa okujwayelekile kokwesaba
Uma ukukhathazeka kuyinto ejwayelekile (okusho ukuthi kuza kudlule ngaphandle kokuphazamisa impilo yakho yansuku zonke) izimpawu zivame ukuba nzima. Kepha uma imizwa yokwesaba noma yokwesaba inamandla futhi ukukhathazeka kuziveza njengokugula, kungaba nemiphumela ekhubazayo empilweni yowesifazane.
UDkt Carla Marie Manly, a isazi sokusebenza kwengqondo, uthi:
"Ukukhathazeka okungapheli kuyalimaza njengoba kubangela ukukhathazeka ngokomzimba nangokwengqondo. [Kungaphazamisa impilo yansuku zonke, ukulala, futhi kudale nezinkinga ezibalulekile zezempilo esikhathini esizayo. Ucwaningo lukhombisa ukuthi ukukhathazeka okungapheli kuxhunyaniswe nezinkinga ezahlukahlukene zezempilo kubandakanya nesifo sikashukela, ukushaywa unhlangothi, kanye nezimo ezahlukahlukene zenhliziyo."
Futhi, uthi “tumzimba wakhe awudalelwanga ukuthi ugcwale njalo nge-adrenaline ne-cortisol (impi ebalulekile noma ama-hormone okucindezela indiza)”- okuyiyona nto ekhiqizwa ngumzimba wakho lapho uzizwa ukhathazekile noma ucindezelekile.
Izindaba ezimbi ukuthi ukukhathazeka okungapheli kungalimaza kakhulu impilo yomzimba wakho. Kepha izindaba ezinhle ukuthi kunezindlela zemvelo (ayikho imithi edingekayo!) Yokwenza ukubhekana nokucindezeleka nokukhathazeka lokho kuzokuvumela ukuthi uthokozele impilo ngokugcwele.
Izindlela zemvelo zokubhekana nokukhathazeka
Akuzona zonke izixazululo zokukhathazeka okufanele zifake imithi noma izidakamizwa. Uma amazinga akho okukhathazeka engakhubazeki futhi awudingi ukubona udokotela ngezinkinga zamakhemikhali obuchopho, khona-ke ungaphatha ukukhathazeka ngamakhambi emvelo azokusiza ukwehlisa umoya.
Ngezansi uhlu lwezindlela eziyi-10 zokususa ukuhlaselwa ukukhathazeka, ngokwemvelo:
1. Qala ukuzindla
Yize kungazwakala kungeke kulandwe, ukuzindla kungakusiza ukuvala ukukhathazeka kwakho futhi ulawule imizwa yakho. Izindlela zokuphefumula ezijulile, ezihambisana nomculo ophumuzayo nohambo lokucabanga olungaphakathi kungakusiza ekutholeni umsuka wokukhathazeka kwakho futhi kukwenze ukwazi ukukulungisa kumthombo uqobo.
2. Gwema utshwala
Uma uzizwa ufuna ukuthatha isiphuzo ukuze ususe usuku olunengcindezi, silapha ukukutshela ukuthi kungenzeka kungabi yimibono emihle kakhulu. Utshwala bungasebenza njengesikhuthazi lapho buthathwa ngamanani amancane - busebenza njenge-buzz oyifunayo - kepha uma buthathwa ngobuningi, buyaphenduka busebenze njengokucindezelayo. Le yinto yokugcina oyidingayo lapho ubhekene nokukhathazeka kanye nengcindezi, ngoba ingadabukisa imizwa yakho nokulinganisela kwakho konke.
Zama ukugwema - noma okungenani ukunciphisa - ukuphuza kwakho utshwala ngenkathi ubhekene nezinkinga zokukhathazeka.
3. Phuza ikhofi elincane
I-caffeine ivuselela ubuchopho nomzimba wakho. Kepha uma usuvele ucindezelekile, uphefumula kanzima futhi ukhathazekile, ukuphuza ikhofi kufana nokuthela uphethiloli emlilweni. Shintsha iziphuzo ezine-caffeine ngamanzi, ama-herbal teas noma ama-juice emvelo - azokugcina unamandla futhi unamandla ngaphandle kokukhubazeka izintambo zakho zangaphakathi.
I-4. Yeka ukubhema
Lapho ucindezelwa ngokwengeziwe, ubhema kakhulu. Kungumjikelezo omubi lapho kungekho ophuma njengomnqobi. Futhi, njengotshwala, i-nicotine ingasebenza njengesikhuthazi, eholele ekuphazamisweni kwamandla nasekushintsheni kwemizwelo ephansi. Noma intuthu esheshayo ingabonakala iyindlela ephelele yokudambisa ingcindezi, empeleni kungcono ukukhipha usikilidi uthathe imikhuba enempilo.
5. Vivinya umzimba!
Ngaphandle kokukugcina uphilile futhi uphilile, ukuzivocavoca umzimba kusiza ukukhulula ama-endorphin. Futhi kuyindlela enhle yokususa usuku, yeka ingqondo yakho ekucabangeni ngokweqile futhi ikukhathale ngokwanele ukuze ukwazi ukulala kahle ebusuku. Isibhakela, i-yoga, ukugijima, iCrossFit, ukudansa - konke lokhu ukuzivocavoca kuhle kakhulu ekwelapheni ukukhathazeka ngendlela yemvelo.
6. Lala ngokwengeziwe
Siyazi. Akulula kangako. Futhi uma ubungakulungisa lokhu, ubungakwenza. Kepha ukungabikho kokulala kungathinta imisebenzi esemqoka yomzimba wakho, futhi kubangele ukucindezeleka nokukhathazeka. Uma unenkinga enkulu yokulala, zama ukudala inqubo ejwayelekile ngaphambi kokulala. Gwema ukusebenza kuze kube sebusuku kakhulu noma ubuke i-TV. Funda incwadi, ulalele umculo ophumuzayo, ugeze noma uzindle. Zama ukwehlisa umoya okungenani imizuzu engama-60 ngaphambi kwehora ofuna ukulala ngalo.
Uma unenkinga yokulala kakhulu, sincoma ukuthi uzame i- Ama-Anxt Night Capsule. Yenziwe ngefomula eyingqayizivele enezicucu zezitshalo zemvelo, zizokusiza ufeze amaphupho amahle kakhulu, zikulungiselele ubusuku obududuzayo bokubuyisela ukulala.
7. Phila impilo elinganiselayo
Ukulinganisela phakathi kwengqondo nomzimba kubalulekile ukubhekana nengcindezi nokugwema ukukhathazeka. Ukudla ukudla okunempilo, ukugwema ushukela ocwengekile, ukuphuza amanzi anele, ukuzivocavoca njalo nokulala ngokwanele kuyizihluthulelo zemilingo empilweni engenakho ukukhathazeka. Futhi, khumbula ukwenza njalo isikhathi semisebenzi yobumnandi eyenza impilo yakho ibe mnandi.
8. Prakthiza i-aromatherapy
I-Aromatherapy yindlela ethandwayo esebenzisa owoyela ababalulekile ukukhuthaza impilo, inhlalakahle kanye nokuzola. I-Aromatherapy ingakusiza uphumule, ulale futhi wehlise nokushaya kwenhliziyo yakho.
Caleb Backe, kusuka Maple Holistics, uthi "Amafutha abalulekile womabili akhuthaza ukukhiqizwa kwamahomoni e-melatonin futhi akha umqondo wokuphumula. ” Amanye amafutha abaluleke kakhulu okunciphisa ukukhathazeka yi-bergamot, i-lavender, ulamula, i-mint, isihlahla setiye ne-ylang-ylang. Uma uzimisele ukuzama i-aromatherapy, yethu I-Anxt Dayray Spray iqukethe ingxube ezolisayo yezitshalo eziphumulele, kufaka phakathi i-lemon balm - imbiza engapheli emndenini we-mint.
9. Thola izinto zokuzilibazisa
Ukwenza okuthile okuthandayo kungasiza ukususa ingqondo yakho ezintweni ezikukhathazayo noma ezikucindezelayo. Umculo, ukufunda, ukudweba, ukudansa, ukuthatha izithombe - noma yini ekujabulisa! Phuma nabangani bakho, ugone abathandekayo bakho, uthathe isikhathi sokuba nomndeni wakho. Gcwalisa isikhathi sakho ngento oyithandayo, yehlisa ingqondo yakho futhi ujabulele impilo engenakho ukukhathazeka.
10. Sebenzisa imishanguzo yemvelo
Ungamelana nengcindezi nokukhathazeka ngemikhiqizo ekhethekile esiza ekunciphiseni ukucindezeleka nokuzolisa ingqondo yakho. Okwethu I-Anxt Daytime Spray yenziwe ngomxube owenziwe ngo-100% wemifino yezitshalo zemvelo, kufaka phakathi amakhambi okwelapha afana ne-ashwagandha, i-lemon balm, i-l-theanine (evela emaqabini wetiye), i-GABA amino-acid, neRhodiola Rosea. Le ngxube ingasiza umzimba wakho phatha ukucindezeleka, ukulwa nokubhekana nokukhathazeka ngendlela yemvelo eyi-100%.
Khumbula ukuthi nathi sinezethu Ama-Anxt Night Capsule, enzelwe ukukusiza ukuthi ulale kahle ebusuku. Noma uma ufuna ukuzizama zonke, khona-ke ezethu I-Anxt Day and Night Pack ifaka amakhambi womabili esisombululo semvelo esingu-360º sokuzuza isimo sengqondo esizolile.
Ukukhathazeka akuyona into okufanele ube namahloni ngayo. Sonke sikhathazekile, sangabaza noma sazizwa sengathi sibanjwe esimweni esingenakwenzeka. Kepha into ebalulekile okufanele uyikhumbule ukuthi kunezindlela zokubhekana nokukhathazeka nokubhekana nengcindezi. Futhi khumbula: awuwedwa. Futhi unakho lokhu.