Amathiphu asheshayo
- Vele ugqoke izicathulo zakho; okusele kuvame ukulandela.
- Imizuzu emihlanu ibalwa njengokunqoba okuphelele osukwini olunzima.
- Noma yini okwazile ukuyenza, kuphathe njengokwanele, hhayi ukwehluleka.
Ngezinye izinsuku unakho ngaphakathi. Ngezinye izinsuku, ukusuka kusofa kuzwakala kukuningi, futhi umcabango wokuzivocavoca "kwangempela" ucishe uhlekise. Mhlawumbe ulale kabi. Mhlawumbe isimo sakho somqondo siphansi futhi sisibi, uhlobo oluphansi lapho yonke into ibiza amandla amaningi kunokufanele. Ezinsukwini ezinjalo, iseluleko esijwayelekile sokuthi "vele uzivocavoce" singafika njengecala.
Ngakho ake sibeke eceleni iseluleko esijwayelekile. Osukwini olunzima, umgomo akukona ukuqina komzimba. Umgomo ukuzizwa ungcono ngisho kancane kunalokho ozizwa ngakho njengamanje. Futhi inani elincane ngokumangalisayo lokunyakaza lingakwenza lokho.
Kungani ngisho nokuncane kusiza
Lapho unyakazisa umzimba wakho, ngisho ngokumnene, uhlelo lwakho luyashintsha. Ukunyakaza kwehlisa amahomoni okucindezeleka njenge-cortisol futhi kususe umzimba wakho ekukhipheni ama-endorphin, amakhemikhali emvelo aphakamisa isimo somqondo futhi anciphise ubuhlungu. Akudingeki ujuluke noma uziphoqe ukuze uthole omunye walowo mphumela. I-Harvard Health iphawula ukuthi ukumane unyakaze kakhulu, ngezindlela ezijwayelekile, kusiza impilo yengqondo, futhi awudingi umarathoni noma ihora le-aerobics ukuze ubone umehluko endleleni ozizwa ngayo.
I-NHS yenza iphuzu elifanayo ngezikhathi zamandla aphansi: qala ngokuncane njengemizuzu emihlanu ngosuku yokuhamba noma noma yimuphi umsebenzi owuthokozelayo, uwuvumele ukhule kusukela lapho. Imizuzu emihlanu. Yilelo izinga. Hhayi ngoba okwengeziwe akukuhle, kodwa ngoba osukwini olunzima, imizuzu emihlanu oyenzayo ngempela inqoba ihora ozizwa kabi ngokulieqa nje.
Kukhona nenzuzo ethule kakhulu. Izinsuku ezinzima zinendlela yokunciphisa umhlaba wakho uze ube ngaphakathi kwekhanda lakho. Ukuphuma ngaphandle, ukuzwa umoya ushintsha, ukubona okunye ngaphandle kophahla, lolo shintsho oluncane lwendawo lungaxegisa ukubamba kwesimo somqondo esinzima, ngisho ngaphambi kokuba ukunyakaza uqobo kuqale.
Yehlisa izinga, ngamabomu
Iqhinga osukwini olunzima ukwenza isicelo sibe sincane kangangokuthi cishe akwenzeki ukusenqaba. Uma "hamba uyozula" kuzwakala kukuningi kakhulu, kunciphise.
- Gqoka izicathulo zakho. Yilokho kuphela. Ungazibophezeli ekuhambeni. Zibophezele nje ezicathulweni. Ngokuvamile, uma sezigqokiwe, umnyango awukude.
- Hamba uye ekhoneni ubuye. Imizuzu emibili. Uma ufuna ukuqhubeka, kuhle. Uma cha, usunyakazile.
- Nweba umzimba embhedeni noma phansi. Gingqa amahlombe akho, welulele izingalo zakho ngaphezu kwekhanda, uvumele umhlane wakho welule. Kumnene, kancane, akukho mithetho.
- Nyakaza ngenkathi wenza okunye. Tekula ngengoma eyodwa. Hamba ngenkathi usocingweni. Yima unwebe umzimba ngesikhathi sohlelo.
- Phuma ngaphandle umzuzu owodwa. Umoya omusha nokukhanya kwemini okuncane, ngisho nasemnyango, kungenza okwengeziwe kunalokho obungakulindela.
Qaphela ukuthi akukho kwalokhu okuwukuzivocavoca. Ziyimvume. Iphuzu ukwephula ukumisa nya, hhayi ukushaya ithagethi.
Yiba nomusa ngako
Nansi ingxenye ebaluleke kakhulu. Uma usuku olunzima luphela futhi ukunyakaza okuwukhona okwazile kwakuwukuhamba uye ebhokisini leposi, lokho kuyabalwa. Kuphathe njengokunqoba, hhayi ukwehluleka ukwenza okwengeziwe. Ukuzihlazisa ukuze uzivocavoce kuvame ukubuya kubi, ngoba kubophezela ukunyakaza ekuzizweni kabi, futhi ubuchopho bakho buyakukhumbula lokho.
Ngezinye izinsuku ngisho nemizuzu emihlanu ngeke yenzeke, futhi lokho kuyavunyelwa. Ukuphumula akulona isitha. Awusalele emuva. Kuzoba khona olunye usuku, futhi umzimba wakho awugcini sikhwele.
Lokho okwakhayo ngempela ngokuhamba kwesikhathi akukona ukuqina komzimba kangako kodwa ukusabela okumnene: lapho izinto zizwakala zinzima, nyakaza kancane. Hhayi ukulungisa konke. Ukumane unike uhlelo lwakho lwezinzwa isignali encane, yangempela yokuthi usalapha futhi usanyakaza kukho.
Lapho ubunzima bungasuki
Ukunyakaza kuwusekelo lwangempela lwesimo somqondo esiphansi, futhi ucwaningo lukusekela lokho. Akulona ikhambi lokucindezeleka engqondweni, futhi bekungahloselwe ukuthwala lowo mthwalo lwedwa. Uma izinsuku ezisibi, ezinzima ziqongelelana, uma ulahlekelwe intshisekelo ezintweni owawuzithokozela, uma kunzima ukudlula impilo ejwayelekile amasonto alandelanayo, sicela ukuphathe njengento efanele ukunakwa kwangempela. Khuluma nodokotela noma nomelaphi. Ukucela usizo akulona uphawu lokuthi ukuzula kwehlulekile. Kunguwe othatha umzabalazo wakho ngokungathi sina, okuyiyo kanye into elungile ongayenza.
Kodwa namuhla, izinga liphansi ngamabomu. Izicathulo zigqokiwe. Umnyango uvuliwe. Umzuzu owodwa womoya. Bheka ukuthi uzizwa kanjani kusukela lapho.
Imithombo
- NHS, Be active for your mental health
- Harvard Health Publishing, How simply moving benefits your mental health
- Harvard Health Publishing, More evidence that exercise can boost mood