Melemo Eohle ea ho Thuisa eo U Lokelang ho e Tseba ka

Litaba

• E U Etsa Moatlelete ea Molemo
• E fokotsa maemo a khatello ea maikutlo
• E eketsa boitlhokomeliso
• E Etsa Hore 'Mino o Utloe Hantle
• E U Thusa ho Hlōla Boloetse
• E Ka U Thusa Ho Theola Boima ba 'mele
• E Ka U Thusa Ho Loantša Mafu
• E Thusa Kick Lithethefatsi
• E Eketsa Boemo ba Hao ba Bohloko
• E fokotsa ho tšoenyeha le khatello ea maikutlo
• E Etsa Hore U be le Kutloelo-bohloko haholoanyane
• E Fokotsa Bolutu
• E ka U Pholosa Chelete
• E O Boloka O Batang Hape O se Na Moriana
• E Boloka Pelo ea Hao e Phetse Hantle
• E U Thusa ho Robala Betere
• E etsa hore u be mohiruoa ea betere
• Tlhahlobo bakeng sa

U batla ho fokotsa khatello ea kelello, ho robala hantle, ho cheka boima ba 'mele, ho ja bophelo bo botle le ho ikoetlisa ka thata, kaofela ka nako e le' ngoe? Ho thuisa ho ka fana ka tsohle tse kaholimo. Ho ea ka Mary Jo Kreitzer, Ph.D., RN, mothehi le motsamaisi oa Setsi sa Bomoea le Pholiso Univesithing ea Minnesota, senotlolo sa ho kotula melemo ea ho thuisa ke ho phela hona joale. O re: "Batho ba bangata ba phela nako e ngata ea bophelo ba bona ka sefofane sa likoloi, empa ho thuisa - haholo-holo ho thuisa ka kelello - ho thusa batho ho tsepamisa mohopolo bophelong ba hona joale," oa hlalosa.

Hantle-ntle motho o kena joang melemo eohle ea ho thuisa? Sheba tataiso ea Kreitzer ea ho thuisa, hammoho le Tsela ea ho Thuisa le Gretchen Bleiler bakeng sa malebela a hore na u ka fumana zen ea hau joang.

U ntse u tsilatsila ho e leka? Hang ha u bala ka melemo ena e 17 ea ho nahanisisa le ho thuisa, u tla be u le tlase ho sebelisa ho thuisa ka kelello ho ntlafatsa bophelo ba hau.

E U Etsa Moatlelete ea Molemo

Melemo e meng ea ho thuisa e ka ama tšebetso ea hau ea boithapollo. Batho ba tloaetseng ho thuisa ka Transcendental ba na le ts'ebetso e ts'oanang ea boko ho baatlelete ba phahameng, ho latela phuputso ho Scandinavia Journal of Medicine le Saense ho Lipapali. Ho lula u khutsitse letsatsi le leng le le leng ha ho bolele hore ka tšohanyetso u tla be u itokiselitse ho hapa marathone, empa ho ka u thusa ho hlaolela boikutlo ba kelello le mekhoa har'a baatlelete ba phahameng. Hape, e ka u thusa ho sutumetsa 'mele oa hau ka bohloko (ho feta moo hamorao). Fumana lintlha tse ling mabapi le hore na ho thuisa ho ka u etsa moatlelete ea betere joang.

E fokotsa maemo a khatello ea maikutlo

Ho fokotsa khatello ea maikutlo le hona ke e meng ea melemo ea ho thuisa. Ho ba le kelello ho hlile ho thusa ho theola maemo a hau a cortisol (hormone ea khatello ea maikutlo), ho latela lipatlisiso tse tsoang Shamatha Project Univesithing ea California, Davis. Bafuputsi ba ile ba lekanya ho nka karolo ha barupeluoa pele le ka mor'a ho thuisa ka likhoeli tse tharo, mme ba fumana hore ba khutlang ba na le maemo a holimo a ho tsepamisa maikutlo ho hona joale ba na le maemo a tlase a cortisol. Se ke oa tšoenyeha, phomolo ea khatello ea maikutlo e tla kapele ho feta likhoeli tse tharo: Batho ba fumaneng matsatsi a mararo a latellanang a koetliso ea kelello (linako tsa metsotso e 25 moo ba neng ba rutiloe ho tsepamisa maikutlo ho phefumoloha le motsotso oa hona joale) ba ile ba ikutloa ba khobile matšoafo ha ba tobane le mosebetsi o sithabetsang. phuputsong e phatlalalitsoeng ho Psychoneuroendocrinology.

E eketsa boitlhokomeliso

Kaofela ha rona re na le libaka tse sa boneng ha ho tluoa maikutlong a rona, boits'oaro le menahanong, empa ho beha kelello ho ka thusa ho hlola ho hloka tsebo hona. Pampiri ka hare Maikutlo ka Saense ea Saense o fumane hore hobane ho ela hloko ho kenyelletsa ho ela hloko phihlelo ea hau ea joale le ho etsa joalo ka tsela e sa ahloleng, ho thusa lingaka ho hlōla tšitiso e kholo ka ho fetisisa ea ho itlhokomela: ho se tsebe mefokolo ea bona.

E Etsa Hore 'Mino o Utloe Hantle

Melemo ea ho thuisa e kanna ea ba betere ho feta li-headphone tse majabajaba. Thutong ea koranteng Psychology ea 'Mino, liithuti li ile tsa mamela teipi ea metsotso e 15 ea ho thuisa ka kelello e lateloang ke karoloana ea opera ea Giacomo Puccini "La Boheme." Liphesente tse mashome a tšeletseng a metso e mene tsa ba neng ba amehile ka ho ela hloko ba ile ba ikutloa hore mokhoa ona o ba lumella ho qeta nako e teletsana boemong ba ho phalla-seo bafuputsi ba se hlalosang e le ho kopanela ha bamameli ho se nang boiteko, kapa hore na u "sebakeng" joang. (Fumana hore na ho etsahalang ka Boko ba Hau: Mmino.)

E U Thusa ho Hlōla Boloetse

Ho sebetsana le litlhahlobo ho thata ka mokhoa o ke keng oa nahanoa, empa ho thuisa ho ka thusa: Ha basali ba nang le mofetše oa matsoele ba etsa kelello le kalafo ea bonono, khatello ea bona ea kelello le tšebetso ea kelello e amanang le matšoenyeho e ile ea fetoha, thutong Khatello ea Maikutlo le Bophelo bo Botle. Koetliso ea ho ba le kelello e boetse e thusitse bakuli ba nang le ramatiki ho loantša khatello ea maikutlo le mokhathala o amanang le lefu lena, sengolong se phatlalalitsoeng koranteng. Litlaleho tsa Mafu a Rheumatic.

E Ka U Thusa Ho Theola Boima ba 'mele

Ho boloka boima ba 'mele e ka ba molemo o sa lebelloang oa ho thuisa haeba o ja o se na kelello. Kreitzer o re: "Ha re ela hloko, re ela hloko khetho ea lijo 'me re ka latsoa le ho ananela lijo haholo. Ha e le hantle, thuto e tsoang ho UC San Francisco e fumane hore basali ba batenya ba neng ba koetliselitsoe ho ba le phihlelo ea nako le motsotso ea ho ja, hammoho le ba neng ba thuisa metsotso ea 30 ka letsatsi, ba ne ba ka fokotsa boima ba 'mele. (U batla maqheka a mang a bonolo? Litsebi li senola: Liphetoho tse 15 tsa lijo tse nyane bakeng sa tahlehelo ea boima ba 'mele.)

E Ka U Thusa Ho Loantša Mafu

Phuputsong ho Kankere, ha baphonyohi ba bang ba mofetše oa matsoele ba ne ba tloaetse ho sebelisa mekhoa ea ho fokotsa khatello ea maikutlo joalo ka ho thuisa ka kelello le yoga, lisele tsa bona li ne li bontša liphetoho tsa ’mele ho sa tsotellehe hore ba ne ba se ba sa fumane phekolo. Basali ba ileng ba pholoha kankere ea matsoele bonyane lilemo tse peli pele ho moo empa ba ntse ba sithabetse maikutlong ba ne ba kopana metsotso e 90 beke le beke ho buisana ka maikutlo a bona. Ka mor'a likhoeli tse tharo, ba ne ba e-na le li-telomere tse phetseng hantle-e leng sekoti se sireletsang qetellong ea DNA strand-ho feta baphonyohi ba kankere ea matsoele ba sa tsoa nka thupelo e le 'ngoe ea mekhoa ea ho fokotsa khatello ea kelello. (Crazy! Fumana hore na ke ka tsela e feng hape eo re etsang maeto a ho loants'a mofets'e oa matsoele.)

E Thusa Kick Lithethefatsi

Haeba u leka ho raha tloaelo ea koae, bonyane o tla khahlisoa ke o mong oa melemo ea ho thuisa. Batho ba tsubang ba ileng ba thuisa ka halofo ea hora ka letsatsi matsatsi a 10 ba ne ba le menyetla e fokolang ea ho fihlella sakerete ho feta ba neng ba rutoa ho phomola, phuputsong e phatlalalitsoeng ho Ts'ebetso ea National Academy of Science ea United States of America. Hoa thahasellisa hore ebe batho ba tsubang ha baa ka ba kena thutong ho ea raha mokhoa oa bona ’me ha e le hantle ba ne ba sa tsebe hore na ba fokolitse bokae—ba ile ba tlaleha palo ea bona e tloaelehileng, empa mehato ea ho phefumoloha e ile ea bontša hore ba hlile ba tsuba lisakerete tse fokolang ho feta pele. Liphuputso tse tsoelang pele Univesithing ea Wisconsin-Madison li fana ka maikutlo a hore ho hlaphoheloa ha joala ho ka rua molemo le ho thuiseng, hobane ho ka ba thusa ho sebetsana ka katleho le mathata a lebisitseng ho noeng ha bona pele. (Ke mekhoa efe e meng eo u lokelang ho e raha? Latela Melao ena e 10 e Bonolo bakeng sa Bophelo bo Botle ba Bophelo bo Botle.)

E Eketsa Boemo ba Hao ba Bohloko

Ho thuisa ho etsa hore u ikutloe u tsepamisitse maikutlo haholo 'me u khobile matšoafo hobane e hlile e thusa boko ba hau ho ba le taolo e ntle ho feta ho sebetsana le bohloko le maikutlo, ho latela phuputso koranteng. Meeli ea Neuroscience ea Batho. Liphuputso li bontša hore batho ba thuisang ka nako e telele ba ka mamella bohloko bo boholo, empa esita le bana ba bacha ba ka rua molemo: Ka mor'a metsotso e mene ea metsotso e 20, barupeluoa ba ileng ba tšoara namane ea 120-degree ba tlaleha hore karolo ea 40 lekholong ha e utloise bohloko 'me karolo ea 57 e sa phutholoha. ho feta pele ho thupelo ea bona. Linomoro tsa mofuta oo li ka u isa hole ha u le bohole ba lik'hilomithara tse 25 tsa marathone kapa halofo feela ea sete ea hau ea burpee.

E fokotsa ho tšoenyeha le khatello ea maikutlo

Ha bafuputsi ba Univesithing ea Johns Hopkins ba hlahloba lithuto tse ka bang 19,000 ka melemo ea ho thuisa, ba fumane hore bopaki bo bong bo molemo ka ho fetisisa bo ne bo tšehetsa ho thuisa ka kelello ho fokotsa khatello ea kelello e kang ho tšoenyeha le ho tepella maikutlong. Pejana, bafuputsi ba fumane hore ho thuisa ho ama tšebetso ea likarolo tse peli tsa boko, anterior cingulate cortex-e laolang monahano le maikutlo-le ventromedial prefrontal cortex-e laolang ho tšoenyeha. Ho feta moo, barupeluoa ba bone ho fokotseha ha liperesente tse 40 maemong a bona a matšoenyeho kamora lithuto tse 'ne feela tsa metsotso e 20 thutong, e phatlalalitsoeng koranteng Tsebo ea kelello le boiketlo ba sechaba. (Na u ne u tseba hore khatello ea maikutlo e ka iponahatsa e le bohloko ba 'mele? Ke e' ngoe ea litaba tsena tse 5 tsa bophelo bo botle tse otlang basali ka tsela e fapaneng.)

E Etsa Hore U be le Kutloelo-bohloko haholoanyane

Ho thuisa ha ho u thabise feela empa ho hlile ho u etsa motho ea molemo. Ka mor'a libeke tse robeli tsa koetliso ea ho thuisa, bafuputsi ba beha barupeluoa kamoreng e feletseng ea batšoantšisi ba setseng setulo se le seng. Ka mor'a hore motho ea nkang karolo a lule fatše, setšoantšisi se neng se bonahala se utloa bohloko bo boholo 'meleng se ne se kena ka liikokotlelo ha bohle ba sa mo tsotelle. Har'a bankakarolo ba sa nahaneng, ke feela liperesente tse 15 tsa batho ba ileng ba fallela ho mo thusa. Ho batho ba neng ba thuisitse, leha ho le joalo, halofo e ile ea etsa litlhahiso ho thusa monna ea lemetseng ho tsoa. Liphetho tsa bona, tse phatlalalitsoeng ho Saense ea kelello, e ne e bonahala e tšehetsa seo Mabuddha a ’nileng a se lumela—hore ho thuisa ho u thusa hore u be le kutloelo-bohloko haholoanyane ’me u fumane lerato bakeng sa libōpuoa tsohle tse nang le maikutlo. (Hantle le kutloelo-bohloko e ka u boloka u phetse hantle! Sheba Litsela tsena tse ling tse 22 tsa ho lula u susumelletseha ho theola boima ba 'mele.)

E Fokotsa Bolutu

Ho thuisa letsatsi le leng le le leng ho thusitse ho thibela maikutlo a bolutu thutong e tsoang Univesithing ea California, Los Angeles le Univesithing ea Carnegie Mellon. Ho feta moo, liteko tsa mali li senotse hore ho thuisa ho thusitse maemo a tlase a barupeluoa, ho bolelang hore ba kotsing e tlase ea ho tšoaroa ke mafu a tebileng. Bafuputsi ba re litholoana ka bobeli ke melemo e kokobetsang khatello ea maikutlo, hobane khatello ea maikutlo e eketsa bolutu ebile e eketsa ho ruruha.

E ka U Pholosa Chelete

Haeba u kotula melemo eohle ea ho thuisa, u ka boloka chelete ka litšenyehelo tsa tlhokomelo ea bophelo nakong eo. Phuputso e tsoang Setsing sa Tlhatlhobo ea Sistimi ea Bophelo e fumane hore ba sebelisang ho thuisa ba sebelisitse chelete e tlase ka liperesente tse 11 ho tlhokomelo ea bophelo kamora selemo, le liperesente tse 28 tlase ho feta kamora ho ikoetlisa ka lilemo tse hlano. (Thusa sepache sa hau le ho feta: Mokhoa oa ho boloka chelete ho setho sa hau sa boikoetliso.

E O Boloka O Batang Hape O se Na Moriana

Batho ba thuisang ba hloloheloa matsatsi a fokolang a mosebetsi ho tsoa tšoaetsong e matla ea ho hema, 'me ba ba le nako e khutsufalitsoeng le ho tiea ha matšoao, ho latela phuputso ho Litlaleho tsa Meriana ea Lelapa. Ebile, ba nahanang ba na le menyetla e 40 ho isa ho 50 ea ho kula ho feta balekane ba bona bao e seng ba zen. (Haeba u sa qala ho thuisa ka nako, u ka 'na ua hloka litlhare tsena tse 10 tsa Lehae bakeng sa Cold and Flu.)

E Boloka Pelo ea Hao e Phetse Hantle

Ho ikoetlisetsa Transcendental Meditation (mofuta o khethehileng oa ho thuisa ka mantra) ho ka fokotsa menyetla ea ho hlaseloa ke pelo kapa ho otloa ke seterouku, ho latela thuto ea Tsamaiso. E boetse e theola khatello ea mali ea hau, eo, hammoho le melemo ea ho thuisa khatello ea maikutlo, li bolokang pelo ea hau e phetse hantle. (U khahliloe? Leka Litsebi tsena tse 10 tsa Mantras Mindfulness Phela ka.)

E U Thusa ho Robala Betere

Koetliso ea ho ba le kelello e ne e sebetsa haholo ho thusa batho ho robala ho feta mekhoa e meng ea setso, joalo ka ho fokotsa ho pepeseha ha leseli bosiu le ho qoba joala bosiu, thutong e ncha ho JAMA Meriana ea ka hare. Ebile, e ne e sebetsa hantle joalo ka ha meriana ea boroko e bontšitsoe, hape e thusitse ho ntlafatsa mokhathala motšehare.

E etsa hore u be mohiruoa ea betere

Melemo ea ho thuisa e ka ntlafatsa haholo karolo e ngoe le e ngoe ea ts'ebetso ea hau ea mosebetsi: Kamora thupelo ea libeke tse robeli ea ho thuisa, batho ba ne ba le matla, ba sa tsotelle mesebetsi ea lefatše, ba khona ho etsa mesebetsi e mengata. le ba khona ho tsepamisa maikutlo mosebetsing o le mong nako e telele, ho tlaleha thuto e tsoang Univesithing ea Washington. Ho feta moo, ho thuisa ho u thusa ho sebetsana le khatello ea maikutlo hamolemo, eo basebetsi bohle ba ka ruang molemo ho eona. (Leka "Li-Wasters tsa Nako" tse 9 tse Atlehang.)

Tlhahlobo bakeng sa