Kupa Simba Nzira dzekushandisa Kugadzwa Svondo

Zvemukati

• 1. Ona kutsaurirwa neshamwari.
• 2. Rova nzira dzako dzemunharaunda.
• 3. Enda unotamba.
• 4. Bvisa.
• 5. Nyorerai Mugovera mangwanani ekuchinja kwevanozvipira.
• 6. Iva nekudya kunofadza.
• 7. Kumira mumutsara macomedies.
• 8. Ita bato Kwete-Kuguma-kwe-Nyika.
• Ongororo ye

Kana iwe usiri kufara nezvabuda musarudzo, unogona kunge uine svondo yakaoma pamberi pako. Asi nzira yakanakisa yekuibata inogona kunge iri kurerutsa zvishoma. "Uyu musoro wenyaya, asi zvinogona kubatsira kuti uite chimwe chinhu chinobvisa pfungwa yako panhau yacho wochitsiva nechimwe chinhu chinokwidziridzwa, chinonakidza, chakasiyana, kana chinonakidza," anodaro Loretta LaRoche, nyanzvi yekushushikana, nyanzvi yekuseka, uye munyori we Hupenyu Hupfupi-Pfeka Bhurukwa Rako Remabiko.

Ungave uri kuona kuvhurwa kwemusi weChishanu, kutora chikamu mukufora kwevakadzi munyika yese neMugovera, kana kuedza kurongedza zvese uye kuchengetedza pfungwa dzako, munhu wese ane nzira dzakasiyana dzekurarama nazvo, uye zvakanaka chose. Asi kana iwe uchida mamwe mazano, isu takapeta nzira shoma dzine hutano kugadzirisa kusazvibata.

1. Ona kutsaurirwa neshamwari.

Vazhinji vedu vanozoteedzera mukati kunyangwe nemanzwiro ayo achamutsa, saka ita shuwa kuti uri kuiona nemazvo. Unganidza boka reshamwari dzine pfungwa dzakafanana uye wotarisa (kana kuti tarisazve) mhemberero yemasikati masikati. pamwe chete nemabhora ekutanga. Vanhu vanopedza zviitiko zvisingafadzi vakakomberedza shamwari dzavo dzepamwoyo vanogadzira mahormone mashoma ekuzvidya moyo kupfuura avo vanonangana nedutu vari voga, sekureva kwechidzidzo mu Developmental Psychology. Uye pachinzvimbo chekungotarisa pakupererwa, tarisa pakusimbaradza, anopa zano Ben Michaelis, Ph.D., chiremba wepfungwa, uye munyori we Chinhu Chako Chinotevera Chikuru: Matanho Madiki gumi eKufamba uye Kufara. "Kuisa mukati kunogona kukubatsira kuchengetedza simba rauchazoda kurwa. Shandisa nguva yacho senguva yekufungisisa uye zviyeuchidze kuti kunyangwe pasina zvakawanda zvekuita izvozvi, uchave nemukana wako munguva pfupi," akadaro anodaro. (Panguva yekusagadzikana? Edza aya mazano kuti udzikame.)

2. Rova nzira dzako dzemunharaunda.

Tora rwendo neMugovera mangwanani, anodaro Elizabeth Lombardo, Ph.D., chiremba wepfungwa uye munyori we Zvirinani Kupfuura Kukwana: 7 Matanho ekupwanya Wako Wemukati Mutsoropodzi uye Gadzira Hupenyu Hwaunoda. Chidzidzo chakabva kuJapan chakawana kuti miti inonyatsoburitsa makemikari akagadzirwa anonzi phytoncides ayo anobatsira kudzikisa kukwira kweropa rako uye nemazinga ecortisol, pakati pezvimwe zvinobatsira. Uye vanhu vakapedza maminetsi makumi mapfumbamwe vachifamba padyo nehuswa nemiti vaive nezviitiko zvakati wandei munzvimbo dzehuropi dzinogara pamusoro pemafungire asina kunaka kana zvichienzaniswa neavo vakafamba padyo nemugwagwa wakabatikana, chidzidzo chakabva kuStanford. "Zvese kurovedza muviri uye zvakasikwa zvakaratidzirwa kudzikisa kushushikana, saka shandisa ichi chimwe-zviviri chibhakera pakunetseka kwako," Lombardo anowedzera. Ndiwo maitiro aHillary akabata yake post-sarudzo blues, mushure mezvose.

3. Enda unotamba.

Zvinogona kunzwa zvisina kujairika, zvakada kuita zvisirizvo, kuyedza uye kufara uye kusava nehanya panguva yakaoma kudaro, asi kutamba inzira yakanaka yekuzvidzikisira nekuzviyeuchidza nezverutivi rwunonakidza rwehupenyu, anodaro Michaelis. Bata yako S.O. kana kuti vasikana vako-vanhu vakaenda kundotamba nomumwe wavakaroorana naye vakanga vane mwero wakaderera wokushushikana uye vainzwa zvose zviri zviviri kusununguka uye vakasununguka, inodaro imwe fundo yeGermany. (Kushanda kunze kunewo zvakawanda zvehutano hwepfungwa.)

4. Bvisa.

"Imwe yenzira dzakanakisa dzekupedza svondo rino kudzima kuti uchengetedze simba rako," anodaro LaRoche. Dzima TV, malaptop, uye nhare. Gamuchira kusurukirwa kwemanheru kana kwevhiki. Verenga bhuku, unakirwe nekufunga zvine chikafu, tora girazi rewaini, uye kurara nekukurumidza. Kana iwe uchida kutarisa kuvhurwa, funga kubatanidzira iyo yasara yevhiki panzvimbo pezuva re-iro barrage rezvematongerwo enyika rine chokwadi chekuzara-nesimba Mugovera neSvondo uye inogona kupedza kunyange vezvematongerwo enyika. "Paunozvibvisa kubva mukurwiswa kweruzivo nguva dzose, zvinobvumira uropi kuti hugadzirise, senge mini-zororo," anowedzera. (Zvechokwadi; foni yako iri kukuvadza nguva yako yechando.)

5. Nyorerai Mugovera mangwanani ekuchinja kwevanozvipira.

"Ita chiito chakanaka kune mumwe munhu-izvi zvinobatsira kuisa simba rako munzira yakanaka uye nekukuyeuchidza kuti, kunyangwe iwe usingafare nezvematongerwo enyika, pane zvinhu zvemuno zvaunogona kuita kuti uite mutsauko," anodaro Michaelis. Kunyangwe kuita chimwe chinhu chidiki, sekudonhedza muvakidzani ari ega kana kufonera shamwari inoda kunhonga, zvinogona kukubatsira kuti unzwe uchifara sezvo zvichibatsira mumwe kubuda, Lombardo anowedzera.

6. Iva nekudya kunofadza.

Kwete, hatisi kukutumira kuna Mickey D's. Unganidza boka reshamwari uye idyai husiku humwe vhiki ino inotenderedza mufaro. Paunogara pasi kuti udye, ita kuti munhu mumwe nomumwe ave musimboti wekurukurirano kwemaminitsi mashanu. Wese ari patafura achagovana maitiro avanoyemura uye anoyemura pamusoro pemunhu iyeye. Zvinogona kunzwika kuva cheesy, asi isu hatingokohwe chete toni yezvibatsiro nekuve pedyo neshamwari, asi kuonga inzira huru yekudzora kushushikana uye kunzwa unofara, Lombardo anonongedza. (Iwe unoziva chii chimwe chinokuita kuti ufare? Mbwanana. Uye izvi zvinhu izvo munhu wese anogona kubvuma zvinoshamisa.)

7. Kumira mumutsara macomedies.

Bvisa nhau uye uzvipe mvumo yekugara pamubhedha uye kuyamwa mune yakanaka rom-com, Lombardo anokurudzira. “Kunyange zvazvo kuteerera mashoko asina kunaka pamusoro pezviri kuitika munyika kunogona kuwedzera kushushikana mupfungwa, kuseka inzira yakanaka yekuderedza kushushikana,” anodaro. Kunyangwe kungova nehusiku hwemamuvhi pamabhuku kunogona kubatsira, sezvo zvidzidzo zvakaratidza kungofungidzira kuseka kwakanaka kunodzora mahormone edu ekunetseka.

8. Ita bato Kwete-Kuguma-kwe-Nyika.

Kunyangwe uine hukama hwezvematongerwo enyika, pane chokwadi chimwe chete: VaTrump vanozove mutungamiri wedu uye isu tichafanirwa kuenderera nehupenyu hwedu munyika iyoyo. Kuungana pamwe neshamwari kana mhuri kudya, kunwa, uye kufara kunogona kubatsira kudzikisira kusava nehanya, LaRoche anodaro. Uyezve, kushandura tarisiro yako kunogona kubatsira kukukanganisa kubva pane zvakashata pfungwa dzinogona kunge dzichipfuura huropi hwako, anowedzera. Ita nenzira yako: Gadzira kuravira kwewaini, iva nebiko rekudya kwemanheru rinofambira mberi, kana kukanda pasina-chikonzero bash yevana vari munharaunda. Ita mutemo wekusiya hurukuro yezvematongerwo enyika pamusuwo kana uchida, kana kukurudzira hurukuro. Chero zvaungasarudza, LaRoche inopa imwe mhando yemutambo wepati, sezvo kuita zvinhu zvekutamba kunotibatsira kuti tive sevana uye vasina hanya. (Mabhonasi mapoinzi ekushandira nyika yeAF chikafu nezvinwiwa.)

Ongororo ye