Khawufane ucinge oku: uhlala kwindlu yabucala engaphandle, kwaye ngequbuliso kukhala inkqubo ye-alam. Yintoni lo nto? Uza ubaleka ukubona ukuba kwenzeka ntoni. Yikati nje edlula emnyango wakho. Ngexesha elincinane, inkqubo iyakhala kwakhona. Intaka ebhabha kufutshane nendlu yakho. Emva koko ngumthi oxhonywe efestileni. Uyaphambana, akunjalo?
Le nkqubo ye-alarm yinkxalabo yakho. Ikukhupha kwakhona kwaye kwakhona. Kuyakudinisa. Uzifumana uphila ngokusoloko ulindele into embi xa konke kulungile.
Sekunjalo, akuyomfuneko ukuba uvumele ixhala likulawule—okanye lonakalise ubomi bakho. Yenza isivumelwano nawe ukuba uya kuzama ukuphila ubomi obunoxolo, obunengqondo ngo-2025. Kweli nqaku, siya kukuxelela indlela ngeendlela ezili-13.
Awuwedwa: Abantu abadumileyo Banengxaki Yokuxhalaba
Ngamanye amaxesha, ukwazi ukuba umntu wabelana ngengxaki efanayo nawe uziva ngathi kukukhululeka okukhulu. Ingakumbi xa lo mntu engusaziwayo obonakala onwabe ngokupheleleyo kumphezulu. Inyani yeyona nto ityebileyo kwaye inomtsalane kuzo zonke iingxaki zempilo yengqondo, kwaye ixhala lelinye lawona axhaphake kakhulu.
UKristen Stewart, inkwenkwezi yeTwilight, uye waphuma malunga nokuzabalaza nokuhlaselwa koloyiko kunye nesisu esibuhlungu emva kwemini. Omnye kumqolo nguDemi Lovato. Imvumi yaseCamp Rock kunye neDisney junior star wavuma ukuba unengxaki yokutya, ukuxhalaba kunye nokudakumba. Omnye umntu odumileyo obonakala ngathi "iphumelele yonke into" nguLady Gaga, imvumi yepop kunye nombhali wengoma. Inkwenkwezi yepop ibivuleleke ngokuphila nexhala kunye nokudakumba ubomi bayo bonke kwaye yade yaqala isiseko sokuxhasa abalandeli bayo kwiindlela zabo zokumelana neengxaki zempilo yengqondo.
Indlela Yokuqaphela Ukuxhalaba-Kwaye Xa Iba Yingxaki
Ukuxhalaba yimvakalelo yokukhathazeka rhoqo ebonakala ngathi iphuma ngaphandle. Le mvakalelo ikhathazayo ikuxelela ukuba izinto ziya kuhamba kakubi, uya kusilela, kwaye akukho ndlela yokuphuma kwimeko yakho. Ukuxhalaba okungapheliyo kunokukhokelela ekwenziweni kwezigqibo, ingxaki yokulala, kunye nokuxinezeleka komzimba wonke.
Masifunde ngakumbi ngeempawu zokuxhalaba:
- Iimpawu zomzimba. Xa uxhalabile, abantu bafumana ukunyuka kwentliziyo, ukubila, umlomo owomileyo, ukudinwa, okanye ubuthathaka. Ukubetha ngamandla, ukuxhalaba kunokukhokelela ekubeni uzenzakalise: ukuziluma iinzipho, ukukrwela ulusu lwakho de kuphume igazi, ukuluma imilebe yakho, okanye ukushiya amanxeba. Ukuxhalaba okunzulu kunokukhula kuhlaselo loloyiko xa uziva ngathi uphantse ukufa.
- Iimpawu zengqondo. Ukuxhalaba kuza nokungazinzi, ukucaphuka, kunye nokulindela iziphumo ezimbi kakhulu. Unokufumanisa ukuba awukwazi ukulala, ukucinga ngokugqithiseleyo, kunye nokuziva uphelile. Iindlela ezinzulu zoxinzelelo zikhokelela kukuziphatha okunyanzelekileyo njengokujonga ifowuni yakho rhoqo ngemizuzu emibini okanye ukame iinwele zakho ngokuphindaphindiweyo.
Ewe, nangona kuvakala kungqwabalala, sonke siyaxhalaba. Unokuziva unexhala malunga nomsebenzi wakho olandelayo okanye ujonge kumsitho wentlalo onawo kule mpelaveki. Maxa wambi, kungokwemvelo—usuka ube novalo. Kodwa ukuba ubona ukuba ixhala liba yinxalenye yendlela yakho yemihla ngemihla, lixesha lokuba wenze oko.
Intlalontle apps ezifana Liven inokukunceda uqaphele iimvakalelo zakho eziqhubekayo okanye iimvakalelo. Vula i-app, jonga indlela oziva ngayo, kwaye uphindaphinde yonke imihla. Yihlalutye kwiiveki ezimbini. Kusenokwenzeka ukuba ujonge kunye nomboneleli wakho wezempilo ukunciphisa iimpawu zoxinzelelo.
Iindlela zokuhlangabezana neemeko: Iindlela ezili-13 zokuthatha ukuxhalaba phantsi kolawulo
Ezinye iindlela eziqinisekisiweyo zinokukunceda ukuphatha ukuxhalaba ekhaya. Makhe sijonge iindlela ezicetyiswa ngabasebenzi bezengqondo.
Yamkela inkxalabo yakho kwaye uyivumele-ithuba elithile
Ukuba uziva uneengcinga ezingakhiyo, zivumele ukuba uvakalelwe. Yiva yonke into ephoswa bubomi kuwe. Kubalulekile ukuqonda iimvakalelo zakho usebenzisa ivili leemvakalelo. Ngaba uxinezelekile, awuphumli, okanye ulusizi? Yiva kude kube sekupheleni, kwaye, ngokuhamba kwexesha, ukuxhalaba kuya kuncipha ngokuthe ngcembe.
Inyaniso kukuba, sihlala sifuna ukwala ukuxhalaba, kwaye oku kudala uxinezeleko. Ukwamkelwa ngundoqo.
Indlela ye-5-4-3-2-1 yamaxesha anzima
Indawo yokuphumla kule ndlela xa ixhala libetha ngamandla kwaye livakala ngathi luhlaselo loloyiko. Zama ukuhlala phantsi uze uchaze izinto ezintlanu onokuzibona, ezine onokuzichukumisa, izinto ezintathu onokuziva, izinto ezimbini onokuziva uzijoja, kunye nento enye onokuyingcamla.
Ukuba ixhala liyaqhubeka, yiya kwelinye igumbi kwaye uphinde ubuchule. Oku kuya kukunceda ukuba ungene ekugxininiseni kwaye kukuphazamise kwiingcamango ezimbi.
Xhasa umzimba wakho
Iingcinga entloko yakho kunye neemvakalelo zomzimba zinxibelelene ngokusondeleyo. Ingcinga enye inokuphula usuku lwakho, ikhokelela kwiimpawu zomzimba ezinzima.
Xhasa umzimba wakho ngesondlo esifanelekileyo ngokongeza iziqhamo ezininzi, imifuno, kunye neeproteni ezisempilweni kukutya kwakho. I-snack kumandongomane kunye namaqunube kwaye uphephe ukutya okuqhotsiweyo.
Lala ngokwaneleyo kwigumbi elimnyama nefowuni yakho icinyiwe. Ukuba ufumanisa kunzima ukulala, cela umboneleli wakho wezempilo ukuba akumisele iipilisi, njenge-melatonin.
Okokugqibela, misela inkqubo yakho yezemidlalo, ufumane ubuncinci imizuzu engama-40 yokuzilolonga kabini ngeveki. Ukuba awukwazi, zibandakanye kwimisebenzi eyonwabisa ngakumbi: hamba inja yakho ixesha elide, baleka nabahlobo bakho, okanye uzame i-yoga yasekhaya.
Bathande abahlobo bakho—okanye wena
Unethamsanqa ukuba uhlala nosapho lwakho. Zibambe ubuncinane amaxesha asibhozo ngosuku ukukhulula i-oxytocin. Le hormone yolonwabo inciphisa ukuxhalaba, ikhuthaza isimo sengqondo esihle, kwaye ikunceda ukunyamezela amaxesha anzima.
Ukuba uhlala wedwa - zibambe. Beka izandla zakho emagxeni akho kwaye uwole ukuze uzive ukhululekile. Inketho elungileyo kukuwola ngaphambi kokuba ulale. Usuku nosuku, uya kukhula ube yinkqubo yakho yenkxaso.
Sebenzisa indlela yezitena
Khawube nomfanekiso-ngqondweni weengcinga zakho ezinxunguphalisayo neemvakalelo zakho njengezinto, njengesitena. Khawucinge ukuba esi sitena ngoku singaphakathi kuwe. Thatha umphefumlo onzulu. Gcwalisa imiphunga yakho ngomoya ukuze ibonakale igubungela isitena. Phefumla kancinci. Ngomphefumlo ngamnye, umoya ubonakala ugubungela kwaye ufihla le nto.
Yenza oku de isitena sibe sincinci okanye singabonakali nhlobo.
Susa indawo yakho
Yonke into ingamandla, ngokunjalo nezinto zakho. Hlela izinto zakho usebenzisa ifomula ethi "gcina, nikela, phosa".
Gcina izinto ezikuzisela uvuyo: iimpahla ezizithandayo, iincwadi, uhombiso olunentsingiselo. Ezinye izinto ofuna ukunikela ngazo. UGoogle ivenkile yesisa yasekhaya, qokelela yonke into ongayifuniyo kodwa isekwimeko entle, kwaye uyidlulisele kwabo bayidinga kakhulu. Gcoba izinto obungazisebenzisanga kunyaka ophelileyo.
Zama iaromatherapy
Ziphathe kwiseshini yearomatherapy ukunciphisa ixhala. Khetha ioyile ezibalulekileyo njengelavender, rosemary, kunye nebergamot. Ziphulule emzimbeni wakho usebenzisa izijekulo ezithambileyo. Nika ingqalelo ngakumbi ezandleni zakho, intamo, kunye neetempile.
Ngaphambi kokulala, galela amaconsi amaninzi eoli kwithishu ekhethekileyo kwaye uyibeke phantsi komqamelo wakho. Amavumba aya kusebenza kwinkqubo yakho ye-nervous parasympathetic, ekunceda ukudala isingqisho esinzulu, esicothayo sokuphefumla ukuze ulale ngokuphumla.
Sebenzisa i-EFT
I-EFT, okanye iindlela zokukhululeka ngokweemvakalelo, zikwabizwa ngokuba kukucofa. Le ndlela ibandakanya ukucofa ngobunono kwiindawo ezahlukeneyo zomzimba wakho-indawo ezitshisayo zamandla okanye iimeridian points. Amanqaku aqhelekileyo aya kuba ngaphezulu kwentloko, amashiya, iitempile, kunye nesilevu.
Ukucofa kuthiwa kukukhuthaza ulungelelwaniso lweemvakalelo kwaye kukukhulule kwixhala. Luluvo olulungileyo ukwenza ukucofa kube yinxalenye yendlela yakho yemihla ngemihla, njengokuxukuxa amazinyo. Ngelixa ucofa, zixelele: “Nangona ndinayo le ngxaki, ndiyamkela ngokupheleleyo.”
Buyeke utywala
Abantu abaninzi basela ukuze bazive bekhululekile kwaye bekhululekile, kodwa kusasa emva koko, kuvele ngenye indlela. Utywala sesinye sezona zinto zidumileyo zokudandatheka, ezikhokelela kwiingcinga ezingakhiyo. Ngaphezu koko, ukusetyenziswa kotywala ngokugqithisileyo kuya kuchaphazela umzimba wakho: unokufumana ubunzima okanye ube ne-acne.
Ukuba uthanda incasa, khetha ibhiya engeyiyo utywala, iwayini, okanye i-champagne. Xa uncokola, chazela abahlobo bakho ukuba akuseli ngesizathu—baya kuqonda ngokuqinisekileyo. Uya kumangaliswa kukukhanya komzimba wakho nengqondo yakho ngosuku olulandelayo.
Endaweni yokuchitha imali eninzi kwiibhiya, tyala imali kwiivithamini kunye nezongezelelo. I-Omega-3, i-zinc, kunye ne-vitamin D iya kunceda ukuxhasa umoya wakho kunye nokunciphisa iingcinga ezixhalabisayo.
Chitha ubuncinane imizuzu engama-20 ngosuku ngaphandle
Ibhedi yakho inokuba yindawo emnandi yokuchitha ixesha kuyo. Qinisekisa ukuba ayilusuku lonke oluhlala kwiiPJs zakho. Thatha abahlobo bakho uyobethwa ngumoya ngasemlanjeni. Chitha ixesha uwedwa ehlathini. Okanye ujikeleze ipaki umamele uluhlu lwakho lwamva nje lokudlala.
Ukudibanisa nendalo kuya kunciphisa ukuxhalaba kwakho kwaye ugcwalise imiphunga yakho ngomoya omtsha-kunye neengcamango.
Kwaye xa uwedwa ehlathini, usenokuvumela iimvakalelo zakho zihambe. Lila, ukhwaze, kwaye ukhulule onke amandla angalunganga obuwafihla. Akukho mntu uya kukugweba.
Nciphisa ixesha lakho lesikrini
Masibe nenyani: ngo-2025, awukwazi ukuhamba ngaphandle kwefowuni yakho. Kodwa ixesha lesikrini longeza kwixhala lakho. Unokuba nomona ngabahlobo bakho abaphumelele ngakumbi-ubuncinci, babonakala benjalo kwimidiya yoluntu.
Ezinye iindlela zobuchule ziya kukunceda unciphise ixesha lesikrini: Cima ii-apps ongazifuniyo, nqumama izaziso ezinganxulumananga nomsebenzi, kwaye usete kwakhona isikrini sakho kwinkqubo yombala omnyama-nomhlophe; umxholo uya kubonakala ungabandakanyeki kangako. Ukuba usebenzisa ifowuni yakho, khetha usetyenziso lokuzibona ngokwakho okanye izikhokelo zokucamngca.
Fumana isimboli yamandla
Njengoko uHarry wenzayo kwincwadi yesithathu, unokwenza eyakho iPatronus. Kodwa into ebonakalayo. Inokuba yintoni kuwe? Abanye basebenzisa amatye, iincwadi, izacholo, okanye izinto zentsapho. Xa uziva unxunguphalo lusondela, bamba isimboli yakho yamandla kwaye uyibambe okwethutyana.
Misela indawo ekhethekileyo kwigumbi lakho apho ugcina khona ezi zinto kwaye uzikhusele. Phatha isimboli yakho naphi na apho uya khona-nokuba usiya emsebenzini okanye udibana nabahlobo. Ngumthombo wakho wenkxaso, ulungile nanini na xa uyifuna.
Ekugqibeleni, hlalutya iingcinga zakho
Xa uzolile kwaye ukhululekile, zama ukuhlalutya iingcinga zakho. Yintoni eyona nto ikukhathazayo? Ngaba unokwenza okuthile ngayo? Yeyiphi eyona nto imbi kakhulu enokwenzeka? Ngamanye amaxesha, iingqondo zethu zenza izinto ezoyikisayo ezingazange zenzelwe ukuba zibekho.
Beka iingcinga zakho ephepheni, zicwangcise, kwaye uziyeke zihambe. Zikhumbuze ukuba yonke into otyhubela kuyo yeyexeshana—ilungile okanye imbi. Nokuba kwenzeka okubi kakhulu, unazo iindlela zokuhlangabezana nazo.
TL; UGqr. Indlela yokujongana nexhala lakho:
- Wunyamekele umzimba wakho ngokulala ngokwaneleyo, ngezondlo, nangomthambo
- Nciphisa ixesha lakho lesikrini kunye nokuvuselela
- Lungiselela inkqubo yakho yenkxaso kunye ne-cuddles kunye neempawu zamandla
- Thatha izongezo okanye iipilisi ukuba ziyimfuneko
- Sebenzisa usetyenziso oluxhasayo kunye nobuchule bokunciphisa iimpawu zokuxhalaba
- Ziqonde iingcinga neemvakalelo zakho—kwaye uzivumele zibe njalo.
