Kwihlabathi lanamhlanje elikhawulezayo, ukulawula iimvakalelo zethu kunokuba lucelomngeni. Enoba kukujongana noxinezeleko emsebenzini, ukuxhalaba ngekamva, okanye ukuziva sisindwa ziimbopheleleko zemihla ngemihla, impilo yethu yeemvakalelo isoloko ivavanywa. Ngelixa abantu abaninzi bebhenela kwiindlela zesintu ezifana nonyango okanye ukucamngca ukuze balawule iimvakalelo zabo, kukho esinye isixhobo esinamandla, esihlala singahoywa: umthambo.
ISayensi eNgemva koMthambo kunye neeMvakalelo
Xa sisenza umsebenzi womzimba, imizimba yethu ikhulula i-cocktail yeekhemikhali ezichaphazela kakuhle isimo sethu sengqondo. Ezona zaziwa kakhulu kwezi zii-endorphins, ezidla ngokubizwa ngokuba ziihomoni “zokuziva ulungile”. Ezi khemikhali zendalo zisebenzisana nama-receptors kwingqondo yakho, ukunciphisa ukuqonda kwakho intlungu kunye nokubangela ukuvakalelwa kakuhle emzimbeni, odla ngokubizwa ngokuba "ngumgijimi ophakamileyo."
Kodwa akukhona nje nge-endorphins. Ukuzivocavoca kwakhona kukhuthaza ukukhululwa kwee-neurotransmitters ezifana ne-dopamine kunye ne-serotonin, edlala indima ebalulekileyo ekulawuleni isimo sengqondo. Ukunyuka kwamanqanaba ezi khemikhali kunokunceda ukunciphisa iimpawu zokudakumba kunye nokuxhalaba, kukwenza uzive ulungelelene kwaye ulawule iimvakalelo zakho.
UkuNcitshiswa koxinzelelo kunye nokuNciphisa ixhala
Ukuzilolonga rhoqo yenye yezona ndlela zisebenzayo zokulawula uxinzelelo. Ukuzilolonga kunciphisa amanqanaba eehomoni zoxinzelelo lomzimba, njengeadrenaline kunye necortisol. Ikwakhuthaza ukuveliswa kweeendorphin, eziziphakamisayo ngokwendalo. Esi senzo sintlu-mbini sinceda ukuzola ingqondo nomzimba, ukunciphisa iimvakalelo zokuxhalaba kunye noxinzelelo. Ngokuhamba kwexesha, oku kunokukhokelela kwimeko yeemvakalelo eyomelela ngakumbi, apho uxinzelelo lungenako ukukugqithisela.
Zilolonge njengeSixhobo sokuhlangabezana neemeko
Ngaphandle kwemiphumo ye-biochemical, umthambo unika indawo eyakhayo yokumelana neemvakalelo ezingalunganga. Xa unomsindo, ukhathazekile, okanye ukhathazekile, umsebenzi womzimba unika indlela ephilileyo yokukhupha loo mandla. Nokuba kukubetha ibhegi yokubetha, ukuya kubaleka, okanye ukuziqhelanisa neyoga, umthambo uvumela ukuba uqhube iimvakalelo ngendlela enemveliso nenika ithemba.
Ukulala okuphuculweyo kunye nempembelelo yayo kwiMood
Inzuzo eyaziwayo kodwa esoloko ijongelwa phantsi yokwenza umthambo kukukwazi ukuphucula umgangatho wokulala. Ukungalali kakuhle kunokwandisa ukungazinzi kweemvakalelo, okwenza kube nzima ukulawula uxinzelelo kunye nezinye iimvakalelo. Ukuzilolonga rhoqo kukunceda ukuba ulale ngokukhawuleza kwaye ukonwabele ubuthongo obunzulu, okukhokelela kuphuculo lweemvakalelo kunye nolawulo olungcono lweemvakalelo.
Ukwakha ukuzithemba kunye nokuzithemba
Ukuzilolonga rhoqo kukwanegalelo ekuphuculeni ukuzithemba nokuzithemba. Ukufezekisa iinjongo zokufaneleka, kungakhathaliseki ukuba kuncinci kangakanani, kunokubonelela ngemvakalelo yokufezekiswa kunye nokunyusa umfanekiso wakho. Oku ke, kukhuthaza isimo sengqondo esakhayo, okwenza kube lula ukumelana namahla-ndinyuka obomi.
IiNgcebiso eziSebenzayo zokuFaka umthambo kwindlela yakho yoLawulo loMvakalelo
Qala kancinci: Akuyomfuneko ukuba ubaleke umgama omde ukuze ufumane ingenelo yeemvakalelo ngokwenza umthambo. Qala nge-20-30 imizuzu yomsebenzi ophakathi, njengokuhamba okanye ukuhamba ngebhayisikile, amaxesha ambalwa ngeveki.
Fumana Oko Ukonwabelayo: Owona mthambo ubalaseleyo ngulowo uya kuhlala kuwo. Nokuba kukujuxuza, ukuqubha, okanye kukunyuka intaba, khetha imisebenzi oyibona iyonwabisa.
Yenze Umkhwa:Ukungqinelana ngundoqo. Bandakanya umthambo kuhlelo lwakho lwemihla ngemihla, nokuba luhambo olufutshane nje ngexesha lekhefu lesidlo sasemini.
Dibanisa kunye noBuchule: Imisebenzi efana ne-yoga kunye ne-tai chi idibanisa umthambo womzimba kunye nezenzo zengqondo, inika inzuzo ephindwe kabini kulawulo lweemvakalelo.
Ukuqukumbela
Ukubandakanya umthambo ebomini bakho akukhona nje ukuphucula impilo yomzimba; sisixhobo esinamandla sokulawula iimvakalelo zakho ngokunjalo. Ngokunciphisa uxinzelelo, ukuphucula imo, kunye nokwandisa ukuzithemba, ukwenza umthambo rhoqo kunokukunceda ukuba womelele ngakumbi ngokweemvakalelo. Ngoko ke, kwixesha elizayo xa uziva uxinezelekile, cinga ngokubopha iiteki zakho uze uhambe-unokumangaliswa yindlela oziva ubhetele ngayo.
Ngokwenza umthambo ube yinxalenye yesiqhelo sakho, unokuyilungisa kwakhona indlela olawula ngayo iimvakalelo zakho, okukhokelela kubomi obuphilileyo, obonwabileyo.
Ixesha lokuposa: Oct-28-2024