Ingabe udangele umqondo wokulangazelela lapho imvula eqhubekayo ngaphandle kwefasitela yonke imnyama futhi iluhlaza, futhi usuku luyancipha? Kusasa kuphenduka ukuhlolwa kwangempela, awufuni ukusebenza, ozakwabo bakucasula, ukukhathazeka ekhaya kuyaholela ekucindezelekeni futhi ufuna ukubalekela ekupheleni kwezwe kukho konke lokhu. Isithombe esivamile? Ungakhathazeki, ngokuvamile kwenzeka ekwindla - ukucindezeleka okuvamile kwonyaka. Mayelana nendlela yokuyiqaphela ngesikhathi nalokho okufanele ukwenze, uma kunesimo esibi kakhulu, futhi sizoxoxwa ngezansi.
Eqinisweni, ukucindezeleka kuhlukile. Isizini yindlela "elula kakhulu" yayo. Yilapho konke kubonakala sengathi kulungile, akukho izinguquko eziphawulekayo noma izinhlekelele ekuphileni, kodwa amakati ayizinkulungwane ahlakulela imiphefumulo yawo futhi angafuni ukwenza lutho, akekho ofuna ukubona nokuwazi. Kulula ukubhekana nesimo esinjalo kunezinye izinhlobo zokucindezeleka, kodwa lokhu akusho ukuthi udinga ukuqala konke ngokwakho. Isimo eside sokucindezeleka kanye nomoya omubi kungabangela ekuthuthukiseni ukucindezeleka okungathí sina kanye nezimo ze-neurotic, futhi kuneziphazamiso eziseduze ne-psyche.
Kukhona izibalo ezithile, ngokusho ukuthi yiziphi abesifazane abaneminyaka engama-25 kuya kweyengu-44 abanamathuba amabili okuba nengcindezi yonyaka (njengoba, nakanjani, noma yimuphi omunye) kunamadoda. Ngempela, lokhu kubangelwa ukuphazamiseka kwe-hormone, i-premenstrual syndrome, isikhathi se-postpartum nokuya esikhathini. Yebo, kanye nama-vagaries esimo sezulu, abesifazane basabela ngokujulile nangokwengeziwe.
Ukucindezeleka kwe-Autumn - ingabe kunjalo na?
Uyomangala, kodwa kukhona ngisho nesikhathi esithile esikhethekile sezokwelapha - isifo se-affective sonyaka. Lolu uhlobo olukhethekile lokucindezeleka olwenzeka esikhathini sekwindla nobusika. Ukuphakama kwalesi simo ngokuvamile kubonakala ngo-Okthoba noNovemba. Kuyaziwa ukuthi ukucindezeleka kuholela ekuphazanyeni kokuxhumana phakathi kwe-neurons, ngenxa yokungalingani kwezinhlobo ezintathu zamakhemikhali e-brain - norepinephrine, serotonin ne-dopamine. Yilezi zinhlanganisela ezithumela izimpawu kagesi phakathi kwamaseli obuchopho. Ngakho ekwindla inani lalezi zinhlanganisela kakhulu lihla kakhulu. Kodwa akuzona zonke ngokulingana - kukhona abantu okushintshwa kwesimo sezulu kanye nesigqi sezinto eziphilayo nsuku zonke ngokuvamile. Ukuze uthole ukuxilongwa kwenkinga ye-affective yonyaka, kuyadingeka ukuba ube nobuciko bokuziphatha phakathi neminyaka emibili edlule ngesikhathi esifanayo. Isibonelo, uma unesimo sengqondo esibi kakhulu njalo ekwindla, kuncibilikisa futhi kunomqondo wokuphazamiseka - uhlupheka ngenxa yokucindezeleka kwonyaka.
Ngo-1987, i-American Psychiatric Association yabhalisa ngokomthetho isimo esinjalo somqondo njengengxabano yonyaka. Leli fomu lokucindezeleka lihlotshaniswa nokuntuleka kwelanga lemvelo, okuholela ekunciphiseni izinga lamahomoni enjabulo - endorphin ne-serotonin. Ngakolunye uhlangothi, isikhumba sethu senza amavithamini D angaphansi, okwenza sibhekane nokukhathazeka ikakhulu uma isimo sengqondo esibi kakhulu siba yisimiso sokuphila. Ukunciphisa inani lokukhanya kwemvelo kuholela ekunyuseni kwenani le-hormone melatonin, okuyinto engumlawuli oyinhloko wemigqomo ye-cyclic yomzimba womuntu. Unesibopho sokulala, ukushisa komzimba nokudla, okuchaza ukwanda kwesifiso ekwindla. Inani elincane lamahora ashisayo kanye nobusuku bokuqala - phakathi nale nkathi kukhuthaza ukucinwa kwe-melatonin, okufinyelela ekupheleni kwayo ebumnyameni obuphelele.
Izimpawu zesimo sokucindezeleka ekwindla
Izimpawu zokucindezeleka zihlanganisa ukuwa kwezinguquko eziningi ezithintekayo esimweni sengqondo: ukuziphatha, ubukhulu bokuxhumana, ubude bokulala, umsebenzi womzimba kanye nocansi kanye nezinguquko ekudleni. Izimpawu ezisemqoka yizi:
- ukuzethemba okuphansi, ikakhulukazi ocansini oluhle;
- umqondo wokungabi namandla, ukukhathala okuqhubekayo, ukuphelelwa ithemba nokunganaki;
- ukugxila okuncane;
- ukulala noma ukulala okungenakuphumula;
- izinguquko ngokungazelelwe kwemizwa;
- ukwanda kwesifiso ngesifiso esihlanzekile sokudla okucebile ama-carbohydrate;
- ukungabi nesithakazelo socansi.
Yini okufanele uyenze lapho ukucindezeleka nomoya omubi kakhulu
- Ukudla okunempilo nokunomsoco
Kuyaziwa ukuthi ukudla okunomsoco akusizi nje ukunqoba ukucindezeleka, kodwa kuyasiza nokuphulukisa izifo eziningi. Ekwindla, ukwehla kokushisa komzimba kuholela ekukhuphukeni kwezinga le-melatonin, okubangela ukuthi abantu basebenzise ekudleni ukudla okungaphezulu kwe-caloric. Futhi uma wengeza ukukhathazeka futhi ukondla ukondla, lokhu ngokuqinisekile kuzothinta isisindo sakho. Ngakho-ke, kubalulekile ukuqinisekisa ukuhlinzekwa kwezakhi zomzimba futhi udle ukudla okunempilo okucebile amavithamini namaminerali. Ukusizwa kulokhu kungaba nemifino, amantongomane nenyama (kangcono ukugwema inyama ebomvu, udle izinhlanzi eziningi nenkukhu). Nakani amazambane, izaqathe, ama-apula kanye nemifino yemifino. Isiqalo esihle sosuku kuyisimiso sasekuseni esiphundu futhi esinempilo: ijusi elisha elifakiwe elizokwenza uzizwe unamandla kakhulu emini. Ngaphezu kwalokho, ekwindla kuyadingeka ukwandisa ukungena kwevithamini C, iron kanye ne-zinc. Futhi ukuzitholela injabulo encane - udle kancane kancane ushokoledi omnyama nsuku zonke, okungekho u-70% we-cocoa. Lokhu kuyindlela engcono kakhulu ekulwa nomoya omubi nokucindezeleka.
- Ezemidlalo ziphumelela kakhulu kunezinkinga zokulwa nokucindezeleka!
Ukunyakaza kuyindlela engcono yokubhekana nokucindezeleka. Ukuzivocavoca umzimba "kuvimbela" imicabango ecasulayo futhi kuthuthukise imizwa. Ibuyisela isisusa sokusebenza nokuphila ngokujwayelekile. Kuhle ukuqhuba ngaphandle - ukuvivinya umzimba, ukugijima noma ukuhamba nje epaki ngemuva kosuku olude. Khona-ke abafowethu abancane, ikakhulukazi izinja, bangasiza. Ukuhamba nokudlala emvelweni ngesilwane kuyisisombululo esihle kunazo zonke, ngisho nokucindezeleka okukhulu kakhulu.
- Zizenzele
Isikhathi sekwindla sifanele ezinye izinqubo zezimonyo ezingavunyelwe entwasahlobo nasehlobo. Ukuvakashela e-spa, ngokwesibonelo, ngokuqinisekile kuzokwenza ukuba izinhliziyo zakho zizwakale futhi ziqede imicabango engavamile. Ungakhohlwa mayelana nokwelashwa kwabaningi besifazane abathengwa, okusebenza njenge-anti-depressant enamandla, kunenkinga yokuzizwa kabi futhi kuvuselele imicabango.
- Ukukhanya okuningi!
Ukwelashwa kokucindezeleka ekwindla ikakhulukazi kudlula kahle ngokukhanya. Kodwa izindawo zokuphulukisa zinokukhanyisa kuphela ngokuqina okukhulu kakhulu kunama-watts angu-200., Ngoba lokhu empeleni kuyilanga elilula lokukhanya ngosuku olumnyama. Esikhathini sezulu esishisayo, lapho isibhakabhaka sicacile, ukukhanya kokukhanya kudlule ama-watts angu-1000.
- Gqoka izingubo ezinemibala ekhanyayo
Ungakhohlwa mayelana nokuphuma kwezingubo ezimhlophe nezingubo ezimnyama. Kungcono ukhethe imibala ekhanyayo - ophuzi, o-orange, obomvu ... Imibala enesimo esihle futhi idale isimo sengqondo, ihlanganiswe nokuhlobisa okuhlobisa okufanayo, ingasebenzisa izimanga. Ngaphezu kwalokho, kuzoba yisikhumbuzo esihlala njalo sehlobo eledlule ...
- Ukulala okuningi
Sekuyisikhathi eside saziwa ngempahla yokuphulukisa yokulala. Kusihlwa, thatha ukushisa okushisayo ngolwandle usawoti noma amafutha abalulekile - lokhu kuzoba usizo kakhulu ngokulala kwakho. Uma ungatholi ngokwanele ukulala, ulale embhedeni. Leli phuzu elibaluleke kakhulu ekwindla, lapho umzimba ukhathele ikakhulukazi, futhi ubuyisela kancane kancane.
- Thola ukuzilibazisa okusha
Hhayi, noma okungenani ungaphonsa omdala. Qaphela noma yiziphi izinhlobo zokusebenza okuthula - kungakhathaliseki ukuthi ubukela amabhayisikobho amadala, ufunda incwadi enhle noma nje ulalele umculo wakho ozithandayo. Ukucindezeleka kugcinwa nokuqoqa okuthile. Ukugcwaliswa kabusha kweqoqo njalo kuzofaka imizwelo emihle.
- Yehla Othandweni!
Yilokho okudingeka ukwenze, uma isimo esibi kakhulu, kubonakala sengathi ngeke siphele. Akungabazeki ukuthi izinguquko ezinqenqemeni zenhliziyo zizoletha ukuzwakalisa nokuhlobisa izinsuku zokugcina zasekwindla. Ucwaningo lubonisa ukuthi inqubo yokwehla othandweni akuyona nje umcimbi ongokomzwelo. Lokhu kungenxa yezinguquko ekubunjweni komzimba wethu. Uqala ukukhiqiza inqwaba yezidakamizwa namahomoni, afana kakhulu nezidakamizwa futhi enza "ukuthembela" okuthile. Isibonelo, i-synthesis ye-dopamine isondelene kakhulu nomzwelo wothando futhi idala ukugeleza kwamandla, ubuhle, ukugxila okukhethekile nokugqugquzela ukusebenza. Le hormone ibangela imizwa nokukhangwa, injabulo nomzwelo wenjabulo ephelele. I-Serotonin, nayo, ilawula imizwelo futhi ingathinta ngisho nomzwelo omubi kakhulu. Lezi zidakamizwa ezimbili ze-hormone zibizwa ngokuthi "amahomoni othando." Bakha umuzwa wokuthula. Futhi okokugcina kodwa okungenani, i-adrenaline, eyenza izinto ezinengqondo nathi. Kungenxa yakhe ukuthi kukhona umuzwa wokuthi inhliziyo ibonakala iphuma esifuba manje.
Ochwepheshe bathi inani labantu abathokozile ngokuvumelana nesimo sezulu esihle - ilanga nokukhanya, abantu abaningi bayamangala futhi bajabule. Lokhu kuyiqiniso, kodwa akumelwe sikhohlwe ukuthi konke kuxhomeke kithi. Sinquma ukuthi siqala kanjani usuku olusha, nokuthi singazi kanjani umhlaba oseduze nathi. Isikhathi ngasinye sakha i-charm yayo siqu, kepha uma sibheka kakhulu, singathola into enhle futhi ngezinsuku ezinde zekwindla.