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Iindlela ezili-10 zeNdalo zokuJongana neXhala

Iindlela ezili-10 zeNdalo zokuJongana neXhala

Ixhala kunokuba nzima ukuhlala nalo. Kodwa zininzi iindlela zendalo zokujongana nayo. 

Ayikwazi ukulala? Ukuphefumla okufutshane? Unoburhalarhume? Uxinezelekile? Ukuba neengcinga ezimnyama okanye ezimbi? Uziva ngathi nokuba wenza ntoni, uyiyo ayilunganga ngokwaneleyo?

Oko kubizwa ngokuba lixhala. Kwaye awuwedwa. 

Xa uxinezelekile kwaye uxhalabile, iimeko zemihla ngemihla zinokubonakala zingenakwenzeka. Inyaniso ebuhlungu yeyokuba, njengabafazi, siphantse saphindaphindeka kabini kukuchaphazeleka luxinzelelo kunamadoda. Sithanda ukucinga ukuba mhlawumbi oku kunento yokwenza nabasetyhini abakhula ngokukhawuleza, oko kuthetha ukuba silazi ngakumbi ilizwe kwiminyaka engaphambili. 

UKatie Lear, an ixhala lonyango, uthi:

"Ixhala linokubamba abafazi abancinci ukuba bangabonwabeli ubomi ngokupheleleyo. Abasetyhini abajamelana noxinzelelo lwentlalo banokubiza abagulayo esikolweni nakwiminyhadala yentlalontle ngaphezu koontanga babo, oko kunokubangela ukuwa ngasemva eklasini okanye ukuphuma kuluntu ekuhlaleni. Oku, kunokukhokelela kuxinzelelo ngakumbi, ukudala umjikelo okhohlakeleyo."

Ke nokuba ukwisikolo samabanga aphakamileyo, kwikholeji okanye kumanqanaba okuqala obuchwephesha, kunokwenzeka ukuba unokuba noxinzelelo ngamaxesha athile. Ingakumbi ukuba uhlala ucinga kakhulu.

Yintoni ixhala?

Masiqale ngokuchaza ingxaki. Ixhala yimpendulo yemvelo yomzimba wakho kuxinzelelo. Xa ukwimeko yoxinzelelo, ixhala lizibonakalisa njengoloyiko okanye uloyiko. 

Izinto ezininzi zinokubangela uxinzelelo kunye noxinzelelo, kodwa iimeko ezingaziwayo, ezingaqinisekanga okanye ezitsha zinokuba nefuthe elikhawulezileyo. Ayothusi ke into yokuba iimeko ezinje ngokufudukela kwisixeko okanye ilizwe elahlukileyo, intetho ebalulekileyo kunye neqabane lakho okanye ukuphulukana nomsebenzi kungakwenza uzive uxhalabile. 

Ke ukuba uziva uziva usoyika okanye unovalo, mhlawumbi ujongana noxinzelelo.

Uninzi lweMpawu zokuXhalabisa okuqhelekileyo kwabaseTyhini

Iimpawu zokuxhalaba kwabasetyhini ziyahluka ngokuxhomekeke kwi uhlobo loxinzelelo uyasokola kwaye unokwahluka ngokwemeko okuyo kwaye ukusuka kumntu ukuya komnye. 

Ezinye zeempawu zibandakanya:

  • Ukuxhatshazwa kwemizimba
  • Iingcinga zokudakumba, izimo zengqondo okanye isimilo
  • Imemori engalunganga okanye ukungabikho koxinzelelo
  • Ukubongoza ukuba usele utywala okanye iziyobisi
  • Ukuhamba kweemvakalelo
  • Umsindo, ubutshaba okanye iindlela ezingalunganga zokucinga
  • Ukongeza kwenani lentliziyo
  • Ukuqhawukelwa ngumphefumlo
  • Ukungabi naso
  • Iipateni zokulala ezingaqhelekanga kunye nokudinwa
  • Igazi elonyukayo
  • Amaphupha amabi okanye uloyiko
  • Imvakalelo ngokubanzi yoloyiko

Ukuba ixhala liqhelekile (kuthetha ukuba liza kwaye lihamba ngaphandle kokuphazamisa ubomi bakho bemihla ngemihla) iimpawu zihlala ziqinile. Kodwa ukuba iimvakalelo zoloyiko okanye uloyiko zinamandla kwaye uxinzelelo luziveza njengesiphazamiso, kunokuba neziphumo ezibi kubomi bomfazi. 

UGqirha Carla Marie Manly, a ugqirha wengqondo, uthi:

"Uxinzelelo olungapheliyo luyatshabalalisa njengoko lubangela uxinzelelo lomzimba kunye nengqondo. [It] inokuphazamisa ubomi bemihla ngemihla, ukulala, kwaye ibangele nemicimbi ebalulekileyo yezempilo kwixesha elide. Uphando lubonisa ukuba uxinzelelo olungapheliyo ludibene nemicimbi eyahlukeneyo yezempilo kubandakanya isifo seswekile, ukubetha, kunye neemeko ezahlukeneyo zentliziyo."

Kwakhona, uthi “tUmzimba wakhe awudalelwanga ukuba uhlale uzala ngamanzi nge-adrenaline kunye ne-cortisol (umlo obalulekileyo okanye iihormones zoxinzelelo lwendiza)”- yiyo kanye into eveliswa ngumzimba wakho xa uziva uxhalabile okanye uxinezelekile.

Iindaba ezimbi kukuba uxinzelelo olungapheliyo lunokuba yingozi enkulu kwimpilo yomzimba wakho. Kodwa iindaba ezimnandi zezokuba kukho iindlela zendalo (akukho mayeza ayimfuneko!) Ukuya ukumelana noxinzelelo kunye noxinzelelo oko kuyakuvumela ukuba ubonwabele ubomi ngokupheleleyo.

Iindlela zendalo zokujongana noxinzelelo

Ayizizo zonke iindlela zokuxhalabisa ekufuneka zibandakanye amayeza okanye iziyobisi. Ukuba amanqanaba oxinzelelo lwakho akakhubazeki kwaye awudingi kubona ugqirha ngemicimbi yobuchwephesha bobuchopho, emva koko unokunyanga uxinzelelo ngamayeza endalo aya kukunceda uzole. 

Apha ngezantsi luluhlu lweendlela ezili-10 zokuphelisa uhlaselo loxinzelelo, ngokwendalo:

1. Qala ukucamngca

Nangona isenokuvakala ngathi ayide ilandwe, ukucamngca kunokukunceda ucime uxinzelelo lwakho kwaye ulawule iimvakalelo zakho. Iindlela zokuphefumla nzulu, ezihamba nomculo opholileyo kunye nohambo lwangaphakathi lokucinga zinokukunceda ufumane ingcambu yoxinzelelo lwakho kwaye zikuncede ulunyange kanye kanye.

2. Kulumkele ukusela utywala

Ukuba uziva ngathi ubamba isiselo ukuze uthabathe usuku olunoxinzelelo, silapha ukukuxelela ukuba isenokungabi lolona luvo luhle. Utywala bunokusebenza njengesikhuthazi xa sithathwa kwiidosi ezincinci- sisebenza njenge-buzz oyikhangelayo-kodwa ukuba ithathwa ngobuninzi, iyajika kwaye isebenze njengoxinzelelo. Le yeyona nto yokugqibela uyifunayo xa ujongana noxinzelelo kunye noxinzelelo, njengoko inokuphazamisa imeko yakho kunye nokulingana.

Zama ukunqanda-okanye ubuncinci ukunciphisa-ukusebenzisa kwakho utywala ngelixa ujongene neengxaki zoxinzelelo.

3. Sela ikofu encinci

ICaffeine ivuselela ingqondo nomzimba wakho. Kodwa ukuba sele uxinezelekile, uphefumla kancinci kwaye unexhala, ukusela ikofu kufana nokugalela ipetroli emlilweni. Ukutshintsha iziselo ezinamanzi amdaka, iti yemifuno okanye iijusi zendalo- ziya kukugcina unamanzi kwaye womelele ngaphandle kokukhubeka iingcingo zakho zangaphakathi.

4. Yeka ukutshaya

Okukhona uxinezeleka, kokukhona utshaya. Ngumjikelo okhohlakeleyo apho kungekho mntu uphumeleleyo. Kwaye, njengotywala, inikotini inokusebenza njengesikhuthazi, ekhokelela kukungqubana kwamandla kunye nokutshintsha kwemozulu. Nangona umsi okhawulezayo unokubonakala uyindlela efanelekileyo yoxinzelelo, kungcono ususe umdiza kwaye uthathe imikhwa esempilweni.

5. Umthambo!

Ngaphandle kokukugcina ulungile kwaye usempilweni, umthambo unceda ukukhulula ii-endorphins. Ikwayindlela entle yokuthatha isiphelo semini, yeka ingqondo yakho ekucingeni kakhulu kwaye ikudinise ngokwaneleyo ukuze ulale kamnandi ebusuku. Umdlalo wamanqindi, iyoga, ukubaleka, iCrossFit, ukudanisa-zonke ezi zinto Ukuzilolonga kufanelekile ekunyangeni uxinzelelo ngendlela yendalo.

6. Lala ngakumbi

Siyazi. Akunjalo lula. Kwaye ukuba ungayilungisa le nto, uya kuyenza. Kodwa ukungabikho kokulala kunokuchaphazela imisebenzi ephambili yomzimba wakho, kunye nokubangela uxinzelelo kunye noxinzelelo. Ukuba unengxaki enkulu yokulala, zama ukwenza inkqubo yesiqhelo ngaphambi kokuba ulale. Kuphephe ukusebenza de kube sebusuku okanye ubukele umabonwakude. Funda incwadi, umamele umculo opholileyo, uhlambe, okanye ucamngce. Zama ukuthoba umoya ubuncinci imizuzu engama-60 phambi kweyure ofuna ukulala ngayo. 

Ukuba unengxaki enkulu yokulala, ke sicebisa ukuba uzame yethu Iifomsile zasebusuku zeAnxt. Yenziwe ngefomula eyahlukileyo enezicatshulwa zezityalo zendalo, ziya kukunceda ufezekise awona maphupha alungileyo, zikulungiselele ubusuku obuthuthuzelayo bokubuyisela ubuthongo. 

7. Phila ubomi obulungeleleneyo

Ukulinganisela phakathi kwengqondo nomzimba kubalulekile ukujongana noxinzelelo kunye nokuphepha uxinzelelo. Ukutya okunempilo, ukunqanda iswekile esulungekisiweyo, ukusela amanzi aneleyo, ukuzilolonga rhoqo kunye nokulala ngokwaneleyo zizitshixo zomlingo kubomi obungenaxhala. Kwakhona, khumbula ukuhlala usenza ixesha lezinto ezonwabisayo ezenza ubomi bakho bube mnandi.

Qhelisela i-aromatherapy

I-Aromatherapy yindlela ethandwayo esebenzisa iioyile ezifanelekileyo ukukhuthaza impilo, impilo-ntle kunye nokuzola. I-Aromatherapy inokukunceda uphumle, ulale kwaye unciphise nokubetha kwentliziyo yakho. 

Caleb Backe, ukusuka Ubume bemephu, ithi "iioyile ezifanelekileyo zombini zikhuthaza ukuveliswa kwehomoni ye-melatonin kwaye zidale ukuphumla. ” Ezinye zeoyile eziqhelekileyo ezibalulekile ekunciphiseni uxinzelelo yi-bergamot, i-lavender, ilamuni, i-mint, umthi weti kunye ne-ylang-ylang. Ukuba uzimisele ukuzama iaromatherapy, yethu Ukutshiza kwexesha lasemini iqulethe umxube wokuthomalalisa izicatshulwa zezityalo ezihlaziyayo, kubandakanya nebhalsam yelamuni - imifuno engapheliyo evela kusapho lwe-mint.

9. Fumana iindlela zokuzonwabisa

Ukwenza into oyithandayo kunokunceda ukukhupha ingqondo yakho kwizinto ezikukhathazayo okanye ezikukhathazayo. Umculo, ukufunda, ukupeyinta, ukudanisa, ukuthatha iifoto- nantoni na ekwenza wonwabe! Phuma nabahlobo bakho, wangana nabantu obathandayo, uthathe ixesha lokuba kunye nosapho lwakho. Gcwalisa ixesha lakho ngento oyithandayo, thomalalisa ingqondo yakho kwaye wonwabele ubomi obungenaxhala.

10. Sebenzisa amayeza endalo

Unokulwa noxinzelelo kunye noxinzelelo kunye neemveliso ezikhethekileyo ezinceda ukunciphisa uxinzelelo kunye nokuzola ingqondo yakho. Eyethu Ixesha lemini eli-Anxt Spray yenziwe ngomxube owenziwe nge-100% yezicatshulwa zezityalo zendalo, kubandakanya amayeza amayeza anje nge-ashwagandha, i-balm lemon, i-l-theanine (evela kumagqabi eti), i-GABA amino-acid, kunye neRhodiola Rosea. Lo mxube unokunceda umzimba wakho ukulawula uxinzelelo, ukulwa nokujongana noxinzelelo ngendlela eyi-100% yendalo

Khumbula ukuba nathi sine Iifomsile zasebusuku zeAnxt, ezenzelwe ukukunceda ukuba ulale ngokwaneleyo ebusuku. Okanye ukuba ufuna ukuzizama zonke, ke wethu I-Anxt Day kunye nePakethe yoBusuku kubandakanya amayeza omabini kwisisombululo sendalo esingama-360º sokufezekisa imeko ezolisayo yengqondo. 

Ukuxhalaba akukho nto ukuba neentloni ngayo. Sonke siye saxinezeleka, sazithandabuza okanye saziva ngathi sibanjwe kwimeko engenakwenzeka. Kodwa into ebalulekileyo ekufuneka uyikhumbule kukuba kukho iindlela zokujongana noxinzelelo kunye nokujongana noxinzelelo. Kwaye khumbula: awuwedwa. Kwaye unayo le.