Uma ingane yakho inenkinga yokukhathazeka, ukudala isimo sasekhaya esizolile nesimemayo kungasiza ekucindezelekeni kwansuku zonke nokukhathazeka okulethwa ukukhathazeka. Nazi izindlela eziyisithupha zokuguqula ikhaya lakho libe yindawo engenazo ingcindezi futhi ulenze libe ntofontofo enganeni yakho.
Dala Indawo Enokuthula Yokuphumula
Ukuswela ubuthongo kungenye yezimbangela ezinkulu zokukhathazeka futhi kungalungiswa ngokuthola inani elanele lokulala. Qiniseka ukuthi umatilasi wekamelo lokulala lengane yakho ukhululekile, shintshanisa imicamelo enamaqhuqhuva ukuze uthole esekelayo, setha izinga lokushisa eliphakathi kuka-60 no-67 degrees futhi unamathele esimisweni sokulala sesikhathi esifanayo sokulala nesikhathi sokuvuka, ngisho nangezimpelasonto.
2. Thumela izikhumbuzi ezikhuthazayo endlini yonke
Uma unezingane ezinokukhathazeka, ukubeka amanothi amahle endlini kungazikhipha endaweni engafanele futhi zibe nengqondo enhle. Nazi izibonelo ezimbalwa zezikhumbuzo ezikhuthazayo ezingashiywa ekamelweni lengane yakho, endlini yokugezela, esiqandisini noma nje eduze kwekhaya:
- Yenza okusemandleni akho—Esikhundleni sokuphokophela ukuphelela, lwela ukuqeda umsebenzi ngendlela engcono kakhulu ongakwazi ngayo. Kufanele uziqhenye ngokuthi useduze kangakanani.
- Yamukela ukuthi awukwazi ukulawula yonke into—Kuzoba nezimo ezithile ongeke ukwazi ukuzilawula ngokuphelele. Kulungile. Gxila ezintweni ongakwazi ukuzilawula.
- Ukuphefumula—Ngezinye izikhathi, isikhumbuzo esihle kakhulu yinto wena noma ingane yakho eningagxila kuyo. Ukuhambisa izenzo zakho kulesi sikhumbuzi esilula kungasiza kakhulu lapho ukukhathazeka kuqala ukukhula.
3. Khuluma nemisindo engaholela ekukhathazekeni
Ukuba nompompi ovuzayo oqhubeka nokuconsa noma uzwa okomisa umshini ukhala njengoba uzungeza kwenye inqwaba yezingubo kungase kubangele ukukhathazeka enganeni, kungakhathaliseki ukuthi le misindo ibonakala imincane kangakanani. Uma esinye sezinto zakho zikagesi sidinga ukulungiswa, bheka ukuthi simbozwe yini iwaranti yekhaya—iziqinisekiso eziningi zasekhaya zizofaka izinto ezifayo ngenxa yokuguga okuvamile . Uma kunjalo ngesistimu yakho noma into esetshenziswayo, uzokwazi ukuyilungisa ngokushesha nangempumelelo. Uma ingamboziwe iwaranti, hlela isikhathi sokuthi uchwepheshe aphume azolungisa inkinga ngokushesha ngangokunokwenzeka.
4. Hlikihla ikhaya lakho
Imfuhlumfuhlu idlala indima enkulu ekuthinteni okomuntu impilo ngokomzimba nangokwengqondo. Ngokusho kuka-a inhlolovo yakamuva ye-inthanethi, amaphesenti angu-84 abantu baseMelika abasanda kucindezeleka bathi bakhathazekile ngokuthi ikhaya labo alihlelekile ngokwanele. Ngaphezu kwalokho: Amaphesenti angu-55 alelo qembu akubiza ngokuthi umthombo wokucindezeleka kwamuva. Imfuhlumfuhlu ayigcini nje ngokukhulisa ukucindezeleka nokukhathazeka, ingakhuthaza imikhuba yokudla engenampilo, ibangele izinkinga zokuphefumula futhi ikhuthaze imizwa yokuzihlukanisa.
Ukugcina indawo yasekhaya ihlanzekile kungasiza ekunciphiseni ukukhathazeka kwengane yakho. Ukuze ususe imfuhlumfuhlu endlini yakho, qala ngokuhlela yonke into onayo ibe yizinqwaba ezintathu: eyokugcina, enye eyokuphana neyokulahla. Gxila ekulahleni i-Junk mail kanye nomunye udoti obulokhu uhlezi, thatha amathoyizi egumbini lokuphumula noma ekhishini futhi uhlele izingubo zengane yakho ukuze zitholakale kalula emakhabetheni.
5. Nciphisa isikhathi sikamabonakude
Abacwaningi e- I-Max Planck Institute for Human Cognitive and Brain Sciences ithole ukuthi amaphesenti angu-24 ababambiqhaza ocwaningweni ahlangabezane nokwenyuka okukhulu kwamazinga e-cortisol lapho bebuka okuthile okucindezelayo kudlala kuvidiyo. Uma ingane yakho ibukela umbukiso oqanjiwe ohilela izimo ezinzima, ingalingisa lokho okuhlangenwe nakho futhi ikhathazeke kakhulu njengoba ibukela. Ukuze ugweme lokhu, zama ukunciphisa isikhathi sikamabonakude sibe yimizuzu engu-20–30 ngosuku futhi ukhuthaze izinhlelo ezifundisayo esikhundleni salezo ezinodlame noma izimo ezicindezelayo.
6. Dala indawo yokuzivocavoca
Ososayensi bakutholile lokho ukubamba iqhaza okuvamile ekuvivinyweni kwe-aerobic kuboniswe ukuthi yehlisa wonke amazinga okuxineka, ikhuphule amazinga emizwa futhi ithuthukise ikhwalithi yokulala. Nikeza indawo endlini yakho (noma ngabe leli yigumbi lonke noma ingxenye eyodwa) ukuze uthole uhlobo oluthile lokuzivocavoca—i-yoga ne-Pilates ezinye zezintandokazi zami. Lezi zivivinyo zingasiza ekwakheni amazinga okuzethemba ezinganeni, ukwandisa imisipha, ukusekela ukuguquguquka nokukhuthaza ukugxilisa ingqondo.
umthombo: https://www.abilities.com/
