Njira 10 zotsitsimutsa malingaliro anu mphindi

Zamkati

• 1. Khalani ndi tiyi wotonthoza
• 2. Tambasulani minofu yanu
• 3. Jambulani chithunzi
• 4. Idyani chokoleti
• 5. Sinkhasinkha kwa mphindi 3 mpaka 5
• 6. Sisitani manja ndi mapazi anu
• 7. Kubetcherana pa aromatherapy
• 8. Gwiritsani ntchito khofi kuti mupindule
• 9. Onerani nthabwala
• 10. Lumikizanani ndi chilengedwe

Malingaliro atatopa ndikuthodwa kumatha kukhala kovuta kusumika ndikusiya kuganizira za mutu womwewo mobwerezabwereza. Kuyimilira kwa mphindi 5 kuti mutambasule, khalani ndi khofi wotonthoza kapena tiyi ndi utoto wa mandala, omwe ndi mapangidwe oyenera achikulire, ndi njira zina zowongolera, kukwaniritsa bwino msanga komanso moyenera.

Onani zosankha 10 pazomwe mungachite kuti muzitha kukhazika mtima pansi, kuwongolera malingaliro anu ndikukhazikika, osasiya ntchito zanu zatsiku ndi tsiku.

1. Khalani ndi tiyi wotonthoza

Kukhala ndi tiyi wa chamomile kapena valerian ndi njira yabwino yothetsera malingaliro ndi thupi lanu. Ma tiyiwa amakhala ndi zinthu zomwe zimakuthandizani kuti mukhale odekha munthawi yamavuto kapena nkhawa. Ingowonjezani thumba limodzi la tiyi mu chikho ndikuphimba ndi madzi otentha. Kenako pumulani kwa mphindi ziwiri kapena zitatu ndikutentha, ngati mukufuna kutsekemera njira yabwino ndi uchi chifukwa imathandizanso kuthana ndi nkhawa komanso mantha.

Onani maphikidwe ena abwino othetsera nkhawa komanso kusakhazikika.

2. Tambasulani minofu yanu

Kwa iwo omwe amagwira ntchito nthawi yayitali pamalo amodzi, ngakhale atayimirira kapena atakhala, ndibwino kuti mutha kuyimitsa mphindi zochepa kuti mutambasule minofu. Kuchita masewera olimbitsa thupi kotere ndi njira yabwino yopumulitsira malingaliro komanso thupi, kukhala ndi moyo wathanzi mwachangu. Zithunzi zomwe zili pansipa tikuwonetsa zitsanzo zomwe zimalandiridwa nthawi zonse:

3. Jambulani chithunzi

Pali zojambula mwatsatanetsatane, zotchedwa mandala, zomwe zingagulidwe kuma stationers ndi malo ogulitsira manyuzipepala, ndipo zida zina zimabwera kale ndi mapensulo achikuda ndi zolembera. Kuyimitsa mphindi 5 kuti musamangoganizira za kujambula kujambulaku kungakuthandizeninso kuyang'ana malingaliro anu kuti mupumule.

4. Idyani chokoleti

Kudya 1 mita imodzi ya chokoleti chamdima, osachepera 70% koko, kumathandizanso kukhazika mtima pansi ndikumva bata munthawi yochepa. Chokoleti imathandizira kuwongolera kuchuluka kwa cortisol, yomwe ndi mahomoni opsinjika m'magazi ndipo imathandizira kutulutsa ma endorphins, omwe amalimbikitsa thanzi. Komabe, munthu sayenera kudya zochulukirapo, chifukwa cha kuchuluka kwa ma calorie ambiri, zomwe zingayambitse kunenepa.

5. Sinkhasinkha kwa mphindi 3 mpaka 5

Nthawi zina kusiya kuchita chilichonse ndikungoyang'ana zomwe thupi lanu limatulutsa ndi njira yabwino yothetsera ndikusanja malingaliro anu. Njira yabwino ndikuyang'ana malo abata komanso amtendere, komwe mungakhale chete ndikutseka maso anu kwa mphindi zochepa. Nthawi imeneyi, munthu sayenera kulingalira za ntchito za tsiku ndi tsiku kapena chifukwa chodera nkhawa, koma samalirani kupuma kwake, mwachitsanzo.

Onani masitepe 5 osinkhasinkha nokha komanso molondola.

6. Sisitani manja ndi mapazi anu

Monga mapazi, manja amakhala ndimalo osinkhasinkha omwe amathandiza kupumula thupi lonse. Kusamba m'manja ndikugwiritsa ntchito chopewera ndichinthu choyamba. Kenako gwiritsani ntchito chala chanu chachikulu ndi chanza chakumanja kuti musisite inayo, koma ngati kuli kotheka, lolani winawake kuti akupikisheni m'manja mwanu. Mfundo zofunika kwambiri zimaphatikizapo chala chachikulu ndi chala chakumaso chomwe chimabweretsa chisangalalo m'thupi lonse.

Kutsetsereka phazi lako pamabulo, ping pong kapena tenisi kumalimbikitsanso malingaliro pamapazi anu, kumasula thupi lanu lonse. Chofunikira ndikutsuka mapazi anu ndikuthira mafuta, koma ngati mukugwira ntchito ndipo sizingatheke, kungoyendetsa mipira pamapazi anu kulimbitsa bata.Ngati mukufuna kuwonera kanemayu komwe timakuphunzitsani momwe mungapangire izi pang'onopang'ono.

7. Kubetcherana pa aromatherapy

Kutulutsa madontho awiri a lavender mafuta ofunikira padzanja ndikununkhiza nthawi iliyonse mukakhala kuti mwapanikizika ndichinthu chofunikira kwambiri panjira yoti musayambe kumwa mankhwala a nkhawa kapena kukhumudwa. Tikulimbikitsidwanso kuyika nthambi ya lavenda mkati mwa pilo kuti mukhale bata ndikugona bwino.

8. Gwiritsani ntchito khofi kuti mupindule

Kwa iwo omwe sakonda khofi, ingomverani kununkhira kwa khofi kuti ubongo upangitse ma endorphins omwe amalimbikitsa thanzi. Kwa iwo omwe amakonda ndipo amatha kulawa, kukhala ndi chikho chimodzi cha khofi wolimba kungakhalenso njira yabwino yopumira msanga. Komabe, kumwa makapu opitilira 4 a khofi patsiku sichinthu chabwino chifukwa kafeini wambiri amatha kusangalatsa kwambiri mitsempha.

9. Onerani nthabwala

Kuwonera kanema woseketsa, magawo oseketsa angapo, kapena kucheza ndi munthu wosangalala ndiyonso njira yabwino yosangalalira. Ngakhale kuseka mokakamizidwa kulibe chimodzimodzi ndi kuseka kwenikweni, ngakhale kumatha kukuthandizani kuti mumve bwino mwakukhoza kumasula thupi lanu ndi malingaliro anu. Pamene ma endorphin akumwetulira amatulutsidwa m'magazi ndipo zotsatira zake zimatha kumveka mumphindi zochepa, kupumula thupi ndi malingaliro.

10. Lumikizanani ndi chilengedwe

Kuyenda opanda nsapato, kapena ndi masokosi okha, paudzu ndi njira yabwino yopumira msanga. Zimangotenga mphindi zochepa kuti mupumule, zomwe zingachitike panthawi yopuma kapena nthawi yopuma, mwachitsanzo.

Kuwonera mafunde am'nyanja kumakhazikitsanso chimodzimodzi m'malingaliro, koma ngati kwatentha kwambiri, zotsatirazi zitha kukhala zosiyana, chifukwa choyenera ndikoyambitsa kapena kutsiriza tsikulo poyang'ana nyanja. Ngati sizingatheke, mutha kuwonera kanema wakunyanja kapena malo amtendere kwa mphindi zochepa. Mitundu ya buluu ndi yobiriwira imakhazikitsa ubongo ndi malingaliro mwachangu komanso moyenera.