Izimpawu Eziyisi-6 Eziyisixwayiso Zokucindezeleka Okungafanele Uzinabe

"Ngicindezelekile" - nakuba abaningi bethu beshilo lokhu, ezimweni eziningi ukucindezeleka kuye kwaphenduka umoya omnene: ngokushesha nje lapho sikhala, sikhuluma ngenhliziyo nenhliziyo noma silala ngokwanele, ukuthi konke kwahamba kanjani.

Phakathi naleso sikhathi, abangaphezu kwengxenye yesine yabantu abadala baseMelika kutholakala ukuthi banokucindezeleka kwangempela: ukuphazamiseka kwengqondo okuthinta zonke izici zokuphila. Ochwepheshe bakholelwa ukuthi ngo-2020 isimo sizoba sibi kakhulu: emhlabeni wonke, ukucindezeleka kuzothatha indawo yesibili ohlwini lwezimbangela zokukhubazeka, ngemva nje kwesifo senhliziyo.

Ezinye uzimboza ngekhanda: izimpawu eziveziwe zibenza bagcine befuna usizo kuchwepheshe. Abanye ababoni nakancane ukuthi isimo sabo sinzima kangakanani: izimpawu esizibonakalisa kuzo azibonakali.

“Ukuphelelwa umoya nokulahlekelwa injabulo akuzona kuphela izimpawu zalesi sifo,” kuchaza udokotela wezifo zengqondo uJohn Zajeska waseRush University Medical Center. "Kuyiphutha ukucabanga ukuthi umuntu kufanele adabuke futhi akhale nganoma yisiphi isizathu - abanye, ngokuphambene nalokho, bazizwa bethukuthele noma bazizwe bengelutho."

“Olunye uphawu akusona isizathu sokuxilonga, kodwa ukuhlanganiswa kwezimpawu eziningana kungabonisa ukucindezeleka, ikakhulukazi uma kungapheli isikhathi eside,” kusho uHolly Schwartz, udokotela wezifo zengqondo, uprofesa e-University of Pittsburgh School of. Umuthi.

1. Ukushintsha indlela yokulala

Ungase ukwazi ukulala usuku lonke ngaphambili, kodwa manje awukwazi. Noma ngaphambili, amahora angu-6 okulala akwanele kuwe, futhi manje azikho izimpelasonto ezanele zokulala ngokwanele. USchwartz uyaqiniseka ukuthi izinguquko ezinjalo zingabonisa ukucindezeleka: “Ukulala yikho okusisiza ukuba sisebenze ngendlela evamile. Isiguli esinokucindezeleka lapho silele asikwazi ukuphumula kahle futhi silulame.

“Ngaphezu kwalokho, abanye baba nokuphazamiseka kwengqondo, okubangela ukungahlaliseki nokungakwazi ukuphumula,” kunezela uJoseph Calabris, uprofesa wezifo zengqondo nomqondisi we-Mood Disorders Programme eSibhedlela SeYunivesithi, eCleveland Medical Center.

Ngamafuphi, uma uhlangabezana nezinkinga zokulala, lesi yisikhathi sokubonisana nodokotela.

2. Imicabango ephithene

"Ukucaca nokuvumelana kokucabanga, ikhono lokugxila yilokho okufanele ukunake nakanjani," kuchaza u-Zajeska. — Kuyenzeka ukuthi kube nzima ngomuntu ukunaka incwadi noma uhlelo lwe-TV ngisho nengxenye yehora. Ukukhohlwa, ukucabanga kancane, ukungakwazi ukwenza isinqumo kuyizimpawu ezibomvu.”

3. "I-Mental Chewing gum"

Ingabe ucabanga ngezimo ezithile ngokuphindaphindiwe, upheqa phakathi kwemicabango efanayo ekhanda lakho? Ubonakala uvaleleke emicabangweni engemihle futhi ubheka amaqiniso angathathi hlangothi ngendlela ephambene. Lokhu kungaholela ekucindezelekeni noma kwandise isiqephu sokucindezeleka esesikwehlele kakade.

Ucwaningo lubonisa ukuthi abantu abanempoqo ngokuvamile bafuna ukwesekwa kwabanye, kodwa bathole kancane kancane isikhathi ngasinye.

Ukuzindla okuncane ngeke kulimaze muntu, kodwa ukuhlafuna "ushingamu wengqondo" kukwenza ugxile kuwe ngokuphelele, ubuyela esihlokweni esifanayo ezingxoxweni, okuthi ngokuhamba kwesikhathi kukhathaze abangane nezihlobo. Futhi lapho befulathela, ukuzethemba kwethu kuyehla, okungase kubangele igagasi elisha lokucindezeleka.

4. Ukushintshashintsha okubukhali kwesisindo

Ukushintshashintsha kwesisindo kungaba enye yezimpawu zokucindezeleka. Umuntu uqala ukudla ngokweqile, umuntu ulahlekelwa ngokuphelele isithakazelo ekudleni: izitsha ezizithandayo zomngane ziyeka ukuletha injabulo. Ukucindezeleka kuthinta izindawo zobuchopho ezinesibopho sokulawula injabulo nokulawula ukudla. Izinguquko endleleni yokudla zivame ukuhambisana nokukhathala: lapho sidla kancane, sithola amandla amancane.

5. Ukuntula imizwelo

Uke waqaphela ukuthi othile omaziyo, owayejwayele ukuhlalisana nabanye abantu, ethanda umsebenzi, echitha isikhathi esiningi nomndeni nabangane, wavele wasuka kukho konke lokhu? Kungenzeka ukuthi lo muntu ucindezelekile. Ukuzihlukanisa, ukwenqaba ukuxhumana nabantu kungenye yezimpawu ezisobala kakhulu zokucindezeleka. Olunye uphawu ukusabela okungokomzwelo okufiphele kulokho okwenzekayo. Akunzima ukubona izinguquko ezinjalo kumuntu: imisipha yobuso iyancipha, isimo sobuso siyashintsha.

6. Izinkinga zempilo ngaphandle kwesizathu

Ukucindezeleka kungaba imbangela yezinkinga eziningi zempilo «ezingaqondakali»: ikhanda, ukungagayeki, ubuhlungu beqolo. "Lolu hlobo lobuhlungu lungokoqobo kakhulu, iziguli zivame ukuya kudokotela nezikhalazo, kodwa azilokothi zitholwe ukuthi zinokucindezeleka," kuchaza u-Zajeska.

Ubuhlungu nokucindezeleka kuqhutshwa amakhemikhali afanayo ahamba ngezindlela ezithile zemizwa, futhi ekugcineni ukucindezeleka kungashintsha ukuzwela kobuchopho ebuhlungu. Ngaphezu kwalokho, njengomfutho wegazi ophakeme noma amazinga aphezulu e-cholesterol, kungaba nomthelela ekuthuthukiseni isifo senhliziyo.

Okufanele ukwenze ngayo

Ingabe uzibonile izimpawu ezimbalwa ezichazwe ngenhla, noma zonke eziyisithupha ngesikhathi esisodwa? Ungalibali ukuvakashela kwakho kudokotela. Okuhle wukuthi noma ngabe unokhwantalala kodwa nindawonye ningakwazi ukululawula. Uphathwa ngemithi, i-psychotherapy, kodwa inhlanganisela ephumelela kakhulu yalezi zindlela ezimbili. Okubalulekile okufanele ukwazi ukuthi awuwedwa futhi akufanele usahlupheka. Usizo luseduze.