Kuchenesa uye Kuronga Kunogonesa Sei Hwako Hwepanyama uye Hwepfungwa Hutano

Zvemukati

• Inogona Kuderedza Kushungurudzika uye Kuora Mwoyo
• Inogona Kubatsira Iwe Kudya Zviri Nani
• Ichakubatsira Iwe Kunamatira kune Kwako Kushanda
• Iyo Inogona Kuvandudza Hukama Hwako
• Ichawedzera Kubudirira Kwako
• Inogona Kubatsira Iwe Kuderedza Kurema
• Zvichakubatsira Kuti Urare Zvirinani
• Ongororo ye

Mirwi yekuwachira uye isingaperi To Dos iri kunetesa, asi inogona kukanganisa zvese zvehupenyu hwako-kwete chete purogiramu yako yezuva nezuva kana imba yakarongeka. "Pakupera kwezuva, kurongeka ndezvekuva nenguva yakawanda iwe pachako, uye nekukugonesa kurarama hupenyu hwakaenzana," anodaro Eva Selhub, MD, munyori we Hutano Hwako Kufanogadzirira: Maitiro Ekuvhura Unhu Hwako Hwenyama Kugona Kurwara, Kunzwa Zvirinani, uye Kurarama Kureba. Kuchenesa marara kunogona kukubatsira kuita sarudzo dzine hutano, kugadzirisa hukama hwako, uye kutowedzera basa rako.

Inogona Kuderedza Kushungurudzika uye Kuora Mwoyo

Mifananidzo ye Corbis

Vakadzi avo vakatsanangura dzimba dzavo se "dzakakombama" kana kuzara ne "mapurojekiti asina kupera" vaive vakanyanya kushushikana, vaneta, uye vaive nemazinga akakwirisa ehormone yekushushikana muhomoni kupfuura vakadzi vaiona dzimba dzavo "dzichizorodza" uye "dzichidzorera," sekureva mu Hunhu uye Zvemagariro Psychology Bulletin. (Edza imwe yeidzi dzimwe 20 Nzira dzeKufara (Almost) Pakarepo!)

Hazvishamisi: Paunouya kumba kune mirwi yezvinhu kana rondedzero yeTo Dos, inogona kudzivirira kuderera kwechisikigo mu cortisol kunoitika mukati mezuva, vaongorori vanodaro. Izvi, zvakare, zvinogona kukanganisa mafungiro ako, kurara, hutano, nezvimwe. Kutora nguva yekubata mirwi iyi yekuwachira, kuronga nemapepa emapepa, uye kusimudzira nzvimbo yako hakungobvisi zvinhu zvemuviri, zvinonyatso kukubatsira kuti unzwe kufara uye kugadzikana. Zvino, ndiani anoda bubble bath?

Inogona Kubatsira Iwe Kudya Zviri Nani

Mifananidzo ye Corbis

Vanhu vakashanda munzvimbo yakashambidzika kwemaminitsi gumi vaive nemukana wakapetwa kaviri wekusarudza apuro pamusoro pechokoreti bar pane avo vaishanda muhofisi yakashata kwenguva yakafanana, vakawana chidzidzo mumagazini. Sayenzi Yepfungwa. "Clutter inoshungurudza huropi, saka iwe unokwanisa kuitisa nzira dzekurwisa dzakadai sekusarudza chikafu chekunyaradza kana kudya zvakanyanya kudarika kana uchipedza nguva munzvimbo dzakatsvinda," Dr. Selhub anodaro.

Ichakubatsira Iwe Kunamatira kune Kwako Kushanda

Mifananidzo ye Corbis

Vanhu vanoisa zvinangwa zvenguva pfupi, vane chirongwa, uye vanonyora kufambira mberi kwavo vanowanzoomerera pachirongwa chekurovedza muviri kupfuura avo vanoratidzira kujimu uye vanochipinza, inoshuma kudzidza mu Zvinyorwa zveKufutisa. Chikonzero chacho? Kushandisa hunyanzvi uhu kuve wakarongeka pamusoro pekurovedza muviri kunoita kuti iwe uzive kufambira mberi kwako, izvo zvinokukurudzira kuti urambe uchienda kunyanya kana iwe usingafarire. Vhiki yega yega, nyora yako chirongwa chekurovedza muviri uye wozoona zvaunoita zuva rega rega (tora zvakadzama sezvaunoda nezvenguva, zviyero, seti, reps, nezvimwewo).

Vatsvakurudzi vakaona zvakare kuti kunyora pasi manzwiro aunoita mushure mekurovedza muviri, senge pfungwa dzako kana manzwiro, kunogona kuwedzera mukana wekuti unamatire nepurogiramu. Iyo inogona kukuyeuchidza iwe kuti iko kwakanaka kurovedza kunoita zvishamiso zvemanzwiro ako, kana kukubatsira iwe kugadzirisa chero nyaya uye kugadzirisa chirongwa chako kuti uwane chinoshanda chinoshanda zviri nani kwauri.

Iyo Inogona Kuvandudza Hukama Hwako

Mifananidzo ye Corbis

Hukama hunofadza newawakaroorana naye uye shamwari chinhu chakakosha mukudzivirira kushushikana uye chirwere, asi hupenyu husina kurongeka hunogona kutora mutero pazvisungo izvi. "Kune vakaroorana, mhirizhonga inogona kukonzera kukakavara uye kukakavara," Dr. Selhub anodaro. "Uye nguva yaunopedza uchitsvaga zvinhu zvisipo inogonawo kutora nguva yaungave uchipedza pamwe chete." Imba yakasviba inogona zvakare kudzivirira iwe kubva kukoka vanhu pamusoro. "Kusagadzikana kunogona kutungamirira kunyadzi uye kunyadziswa uye chaizvoizvo kugadzira muganhu wenyama uye wepfungwa wakakupoteredza unokudzivirira kuti usarega vanhu vachipinda." Kuchengeta zuva rekumira nevasikana vako (Waini Chitatu, chero ani?) Kungave iko kukurudzira kwaunoda kuti uchengete nzvimbo yako yakachena.

Ichawedzera Kubudirira Kwako

Mifananidzo ye Corbis

Clutter inokanganisa, uye tsvagiridzo inosimbisa kuti inogona kukanganisa kugona kwako kutarisa: Kutarisa zvinhu zvakawandisa panguva imwe chete zvinoremedza kuona kwako cortex uye kunokanganisa kugona kwako kwehuropi kugadzirisa ruzivo, iyo Zvinyorwa zveNeuroscience inoshuma. De-kuwedzeredza tafura yako ichabhadhara kubasa, asi mabhenefiti haamire ipapo. “Kazhinji, chipingamupinyi chikuru kutsika dzine utano kushayikwa kwenguva,” Dr. Selhub anodaro. "Kana iwe wakarongeka pabasa, unowedzera kugadzirwa uye unoshanda, zvinoreva kuti unokwanisa kupedzisa pane nguva inonzwisisika woenda kumba. Izvi zvinokusiya uine nguva yaunoda kuita maekisesaizi, gadzirira chikafu chine hutano, zorora. , uye uwane kurara kwakawanda. " (Unoda zvimwe? Aya mapfumbamwe "Nguva Yekushatisa" Ari Kubudirira.)

Inogona Kubatsira Iwe Kuderedza Kurema

Mifananidzo ye Corbis

“Kuva akarongeka kunoita kuti unyatsofunga nezvezvauri kuisa mumuviri wako,” Dr. Selhub anodaro. Kuva neutano kunoda kufanofunga, kuronga, uye kugadzirira. Kana iwe wakarongeka, iwe unowanzo kuronga kudya kwako, stock kumusoro kune zvinovaka muviri chikafu, uye kugadzirira zvinhu semichero uye miriwo kuti uite kudya kunovaka mukana. "Zvikasadaro, vanhu havana sarudzo kunze kwekudya izvo zvinowanika nyore, senge zvakaputirwa uye zvinokurumidza zvekudya izvo zvinotungamira kufutisa," Dr. Selhub anodaro.

Zvichakubatsira Kuti Urare Zvirinani

Mifananidzo ye Corbis

Kuderera kusinganetsi kwakaenzana kushomeka, izvo zvinowanzo guma nekurara zvirinani. Asi kuchengeta imba yako yekurara yakatsvinda kunogona kubatsira kuhope kwako nedzimwe nzira: Vanhu vanoita mibhedha yavo mangwanani ega ega vane 19 muzana vangango taura kuti vanogara vachiwana zororo rakanaka rehusiku, uye makumi manomwe neshanu muzana yevanhu vakati vakawana hope dzakanaka usiku hwavo dzaive nyowani uye dzakachena nekuti dzaive dzakagadzikana, maererano neongororo yakaitwa neNational Sleep Foundation. Pamusoro pekupfapfaidza mapiro ako uye kuwacha machira, nyanzvi idzi dzinokurudzira kugara wakarongeka kusvika panguva yekurara: Mhirizhonga muzuva rako rose inogona kukutungamira kuti uuye nemabasa ekupedzisira-akadai sekubhadhara mabhiri uye kunyora mae-mail-muimba yako yekurara. Izvi zvinogona kuita kuti iwe ugare kwenguva refu uye kuti zviwedzere kuomesa musoro. Hupenyu hwakarongeka hunogona kubatsira iwe kuita yako yekurara ive nzvimbo yekuzorora (uye bonde!). (Onawo Nzira Dzinoshamisa dzekurara Nzvimbo Dzinobata Utano Hwako.)

Ongororo ye