USusanne Wolf
Uxinzelelo lwamagama livela kwigama lesiNgesi kwaye lithetha intsingiselo yentsusa "yokwelula, uxinzelelo". Kwi-physics, eli gama lisetyenziselwa ukuchaza ukudumba kwemizimba eqinileyo. Ngokomzimba wethu, eli binzana libhekisa kwimpendulo yendalo kumceli mngeni kwaye inokuchazwa ngokuguqukayo: Kwixa elidlulileyo, kwakubalulekile ukuba abantu bahlanganise umzimba xa kukho ingozi kwaye belungiselela umlo okanye indiza; Kwezinye iimeko oku kuyenzeka nanamhlanje. Ukunyanzelwa kunye nokunyuka koxinzelelo lwegazi, zonke iimvakalelo zilolwa, ukuphefumla kuba ngokukhawuleza, izihlunu ziqinisiwe. Namhlanje, nangona kunjalo, imizimba yethu ayifane isabele xa sisilwa okanye sibhabhe. Ngenxa yoko, umntu ohlawuliswe ngokwengqondo ngokufuthi akasenayo i-valve yokunciphisa uxinzelelo lwangaphakathi.
Uxinzelelo olufanelekileyo
"Uxinzelelo lwenzeka entloko," utshilo ugqirha wezengqondo waseJamani kunye nomlobi uDiana Drexler. "Ukufumana amaxinzelelo kuxhomekeke kumava ethu aphambili. Uxinzelelo ngeseti alubi, luyimfuneko ekuphuhlisweni komntu kunye ne-injini yotshintsho. Uxinzelelo olufanelekileyo (i-Eustress), ekwabizwa ngokuba kukuhamba, yonyusa ingqalelo kwaye ikhuthaza ukusebenza kakuhle komzimba wethu ngaphandle kokuwenzakalisa. I-Eustress iyakhuthaza kwaye yandise imveliso, umzekelo, xa sisombulula ngempumelelo imisebenzi. Uxinzelelo luthathwa njengelibi kuphela ukuba lwenzeka rhoqo kwaye ngaphandle komgangatho womzimba.
Sifumana uxinzelelo olungelulo (uxinzelelo) ukuba lusoyikisa kwaye libaxa. Apho uxinzelelo luthetha into eyahlukileyo kuye wonke umntu: "Kubantu ngaphandle kokusebenza bodwa kuthetha ukungaphangeli kunye neemvakalelo zokungabalulekanga, uxinzelelo olunokukhokelela ekutshisweni," utsho uNancy Talasz-Braun, ubomi kunye nomcebisi wentlalontle kunye nomfundisi weyoga. Abanye baziva bexinezelekile ngumsebenzi wabo, abaninzi baziva bekufanele basebenze.
kuthanjiswa
Ukuhlaziyeka kwemisipha yokuqhubela phambili (PMR) ngokuka-Edmund Jacobson: Izihlunu zomntu ngamnye ziyaxineka kwaye zikhululeke emva kwexesha elifutshane.
Uqeqesho lwe-Autogenic: Indlela yengqondo yokuzihlaziya eyasekwa ngugqirha wezengqondo waseJamani uJohannes Heinrich Schultz.
Ukuzivocavoca ngokuphefumla okunje nge "Square Breathing": Inhale imizuzwana emithathu, bamba umphefumlo wakho, phuma kwaye ubambe kwakhona. Kwinkqubo umntu ucinga isikwere emoyeni.
I-Yoga yimfundiso yentanda-bulumko yaseIndiya ebandakanya uthotho lwengqondo kunye nomzimba. Kukho iintlobo ezahlukeneyo ezifana neHatha Yoga okanye iAshtanga Yoga.
Intsomi yemisebenzi emininzi
USabine Fisch, intatheli yezonyango ezisebenzela, iye yaqulunqa isicwangciso sokulwa noxinzelelo: "Ndenza uluhlu lwezinto eziza kwenziwa iveki yonke ngoMvulo kwaye ndithatha kuphela into yonke imihla kangangokuba nezinto ezingalindelekanga zingene kuyo. Into emangazayo kukuba, oko kuhlala kusebenza, kangangokuba ndiye ndive uxinzelelo rhoqo njengento eyakhayo, kuba yandisa idrive yam. "
Isicwangciso esihle kwihlabathi lanamhlanje lomsebenzi elifuna ngakumbi nangakumbi kuthi. Ukuthetha izinto ezininzi kubonakala ngathi lilizwi lomlingo apha - kodwa yintoni eyona nto ibangela oko? "Ngokwenyani, asizenzi izinto ezahlukeneyo ngexesha elinye, kodwa zodwa ngexesha," uGqr. UJürgen Sandkühler, iNtloko yeZiko loPhando ngeBongo kwiYunivesithi yezeMpilo eVienna. "Ingqondo ayinakukwazi ukwenza imisebenzi emininzi yokuqonda, leyo siyisebenzisayo ezingqondweni zethu. Into eyaziwa njenge-multitasking yinto uSandkühler abiza ngokuba" ukuphindaphinda ":" Ingqondo yethu jika ujikeleze phakathi kwemisebenzi eyahlukeneyo. "
Usosayensi wekhompyuter wase-US uGloria Mark wafumanisa kwilinge lokuba ukugqiba ngokufanayo imisebenzi emininzi kungasenzi ixesha: Abasebenzi baseofisini yaseCalifornia babephazanyiswa ngokomgangatho ngamnye kwimizuzu elishumi elinanye, ixesha ngalinye lifuna ukuba imizuzu ye-25 ibuyele emsebenzini wabo wokuqala. "Yindlela endijongene ngayo noxinzelelo lwam kunye nokuba ndingasebenza ngesantya sam," utshilo uSandkühler. Ulwaneliseko lomsebenzi ubukhulu becala lunxulumene nokuzimisela. Uxinzelelo lwengqondo luhlala luphakama ngakumbi kwiimfuno ezongezelelekileyo ngakumbi kunakwizithintelo zangaphandle, "wongeza uDrexler wengqondo. "Kwaye ngokusilela koxanduva lobuqu." Kuphela kuxhaphake kakhulu, ukubeka ityala kwiingxaki zabo emsebenzini okanye kumphathi ophetheyo. "Ayisiyo ekuphephe uxinzelelo, umbuzo yindlela yokujongana nabo."
Iingcebiso zomsebenzi ongenaxinzelelo
ukusuka ku-Dr. Peter Hoffmann, Sebenza ngengqondo ye-AK Vienna)
Yenza izakhiwo zomsebenzi ezicacileyo.
Yenza ishedyuli yemihla ngemihla kunye neveki kwaye uphonononge iziphumo ekupheleni kweveki.
Beka izinto eziza kuqala.
Zibekele imisebenzi kunye neenjongo ezicacileyo.
Ungaphazanyiswa ukuba kunokwenzeka.
Funda ukungavumi kodwa ngentlonelo kodwa ngendlela ethile uze unamathele kuyo.
Cacisa ukufumaneka kwakho ngexesha lesithuba nomphathi kunye noogxa kunye nokujonga kwikhontrakthi yakho yengqesho, njengoko inqaku lilawulwa.
Zicingele ngokwakho ukuba uyafuna ukufikeleleka nangaliphi na ixesha, naphi na.
Ukuba umisa ukuhambisa imeyile yakho kusasa kwaye malunga neyure ngaphambi kokuphela komsebenzi, cima ii-pop-ups (iiwindows ezibonisa ii-imeyile ezingenayo).
Musa ukuzibeka phantsi koxinzelelo lokuphendula nayiphi na iposi okanye umyalezo ngokukhawuleza-eyona ndlela isebenzayo yokusingatha iifowuni kunye ne-Intanethi kwiimeko ezininzi zixhomekeke kuthi.
Utshiswe luxinzelelo
Kucacile ukuba uxinzelelo olungapheliyo luyagula. Xa ugcino lwamandla luphelile, ukusebenza kunye nokuxinana kuncipha. Ukudinwa, ukuphupha ebusuku, ukuphazamiseka kokulala, iingxaki zesisu, kunye noxinzelelo lwegazi oluphezulu zinokuba ziziphumo zonke. Ukongeza, uxinzelelo lwexesha elide luyenza buthathaka amajoni omzimba kwaye lungakhokelela kwisifo sentliziyo, isifo semiphunga kunye nentlungu yasemva komqolo. Incopho eyoyikayo sisifo esibuhlungu esichaphazela abantu abaninzi. Inani lezinto zangaphandle zidlala indima apha: ixesha kunye noxinzelelo lwendlela yokusebenza, ukunqongophala kokukhethwa komntu ngamnye emsebenzini, uloyiko lokuphulukana nomsebenzi, uxanduva oluphezulu lokuhlawulwa kakubi kunye nokuxhaphazwa. Kodwa iimpawu ezithile zobuntu zibonakala zithanda ukuphuculwa kwesifo esibuhlungu. Abachaphazelekileyo bahlala besiba ngabazinikele kakhulu kwaye banamabhongo abazibeka phantsi koxinzelelo oluphezulu ukuze baphumelele, banesimo sokugqibelela kwaye bangathanda ukwenza yonke into ngokwabo. Nokuba umsebenzi wosuku onesiqingatha ungakhokelela kwisifo sokutsha, ukuba ngaba sithathwa njengoxinzelelo olukhulu. Ngakolunye uhlangothi, kukho abantu abasebenza i-60 ukuya kwii-70 iiyure ngeveki ephantsi koxinzelelo oluphezulu bengangeni engxakini. Ukutshisa kuphela kwenzeka xa umda wokuziqhelanisa nemiceli mngeni udluliweyo ngokusisigxina kunye nokulungiswa koxinzelelo lomntu kungacaciswa.
UAndreas B. wayengaphezulu kobusuku "ijusi ngaphandle". "Ukudinwa ku-njengoko kunjalo, kwiimeko ezininzi, ndiye ndazi-ukusuka ekunyikisheni imithwalo yobungcali kunye neyabucala," utshilo u-50-oneminyaka ubudala. Indlela yakhe ebuyayo ikhokelele kwikhefu ngabom ngokuphumla okuninzi, ukutya rhoqo kunye namaxesha okulala kunye nokuzivocavoca ngokulinganisela. Umabonwakude nonomathotholo bacinyiwe. "Namhlanje, ndingabona ngokucacileyo kwaye ndizifumane kwinqanaba elitsha kunye neemvakalelo zam."
ukudla
Amanqatha angenasuntswana anokwenza iiseli zemithambo-luhlaza ngakumbi: zifumaneka kumandongomane, iialnuts, iioyile ezi-linseed, ioyile yokudlwengula yembewu, ioyile yeoyile kunye nentlanzi enamanzi abandayo anjenge-herring, tuna kunye nesalmon.
Iivithamini ze-B - i-B1, i-B6 kunye ne-B12 iivithamini - ziyaziwa ngefuthe lazo elichasene noxinzelelo, ezifumaneka kwigwele, igciwane lengqolowa, iinkomo kunye nesibindi sethole, iavokhado kunye neebhanana. Iivithamini A, C kunye no-E - antioxidants zikhusela ii-nerve kunye nemithambo yegazi.
I-Magnesium yiminerali ebalulekileyo yempilo ye-nerve kunye nengqondo, iqulathwe kwiibhanana.
Iicarbohydrate eziyinkimbinkimbi endaweni yeswekile: Zifumaneka ikakhulu kwimveliso yokutya okuziinkozo, i-oats, iitapile, iimbumba ezifana nethanga okanye iimbotyi kunye neziqhamo ezininzi kunye nemifuno.
Ukufunda ukuthi hayi
U-Nancy Talasz-Braun, osebenza kunye nokuqeqesha umzimba, uyazi ukuba abantu abasengozini yokuphelelwa ngumdla bahlala befumana iimpawu zomzimba ezifana nentlungu ngasemva nasemva kwentamo xa bephumle. "Uninzi lwabantu luphantsi koxinzelelo kakhulu kangangokuba abasaziboni iingxaki zomzimba kubomi bemihla ngemihla." Njengoko iindlela zokuphumla ziya kuchazwa kwimidlalo yeTV okanye yeKhompyuter. "Ndiyacebisa abathengi bam ukuba basebenzise imithambo yokuphefumla rhoqo endaweni yemizuzu emihlanu kuphela." Eyona ilunge ngakumbi kukuzilolonga nge-yoga imihla ngemihla njengokubulisa kwilanga okanye ukucamngca rhoqo. "Yonke imihla imizuzu ye-20, ixesha elingaphezulu kweeveki ezininzi, ingqondo mayiphumle. Wonke umntu kufuneka afumanise ukuba yeyiphi na into elungileyo, indlela yokuvuselela iibhetri, ucacisa ngengqondo nongugqirha wezengqondo u-Anneliese Fuchs. "Oku kunokuba kukuhamba kwindalo, ukucamngca okanye ukutyelelwa kwe-sauna." U-Fuchs uphawula ukuba abantu abaninzi, ngenxa yokoyika ukuphulukana nomsebenzi okanye izihlobo, baphila ubomi obungalingani nabo. "Kwizifundo zam, ndikucebisa ukuba uyeke ukukhalaza kwaye endaweni yoko vuka wenze into. Nokuba loluphi na uhlobo lwamava, nokuba alubi, lusizisa ngakumbi-kuya kufuneka sifunde ukwenza iimpazamo kwakhona kwaye ngamanye amaxesha sithi hayi! ", Ugqirha wezengqondo uqinisekile. "Nokuba uziva uxinzelelo luxhomekeke kakhulu kunesimo sakho kwintsebenzo, iimpazamo, uxanduva kunye negunya," ugqirha wezengqondo u-Drexler uthi. "Ungamelana nerhafu ngokuhlakulela ukunyamezelana wena nabanye."
Photo / Ividiyo: Shutterstock.
