Seo u lokelang ho se etsa ho laola khatello ea maikutlo

Litaba

• 1. Itloaetse ho ikoetlisa
• 2. Ja lijo tse nepahetseng
• 3. Phomola
• 4. Tsetela ho lithibelo tsa tlhaho
• 5. Etsa phekolo
• 6. Eba le nako ea boikhathollo
• 7. Sebelisa nako hamolemo

Ho loantša khatello ea maikutlo le matšoenyeho ho bohlokoa ho fokotsa khatello ea kantle, ho fumana mekhoa e meng e le hore mosebetsi kapa thuto e ka etsoa hantle. Ho bonts'oa hape ho fumana botsitso ba maikutlo, ho khona ho tsamaisa nako hantle pakeng tsa mosebetsi, lelapa le boinehelo ba motho ka mong.

Ho batla tšehetso ho ba bang joalo ka motsoalle ea molemo, kapa esita le setsebi sa kelello, hape e ka ba leano le letle la ho phela matsatsi a hau ka boleng bo holimo le khatello ea maikutlo.

Ka hona, re bonts'a litataiso tse ling tseo u ka li latelang ho loants'a khatello ea maikutlo le matšoenyeho:

1. Itloaetse ho ikoetlisa

Ho tsetela bonyane metsotso e 30 ka letsatsi ho etsa mofuta o itseng oa boikoetliso ho tlisa melemo maikutlong, nako ea ho nahana ka mathata le ho fumana mekhoa ea ho a rarolla, ho fokotsa palo ea cortisol, eo e leng hormone e amanang le khatello ea maikutlo, ebile e ntša li-endorphin. ho kena maling a khothalletsang bophelo bo botle.

Boikoetliso bo loketseng haholo ke boikoetliso 'me bo khothaletsoang hanyane ke ba tlholisano hobane bo ka mpefatsa khatello ea maikutlo. Ho a khonahala ho qala ka ho tsamaea seterateng, lepatlelong, lebopong la leoatle kapa ho palama baesekele, ho etsa mohlala., Empa ha ho khonahala, ingolisa jiming ho ikutloa u le mothating oa ho etsa tloaelo ena khafetsa.

2. Ja lijo tse nepahetseng

Banana, linate le linate ke mehlala ea lijo tse khothalletsang bophelo bo botle ba 'mele mme ka lebaka lena o lokela ho tsetela ts'ebeliso ea tsona letsatsi le letsatsi, o eketsa palo, neng kapa neng ha o khathetse kapa o imetsoe kelellong. Lijo tse ruileng omega 3, joalo ka salmon, trout le peo ea chia, le tsona ke likhetho tse ntle hobane li ntlafatsa ts'ebetso ea sistimi ea methapo, e fokotsa khatello ea maikutlo le mokhathala oa kelello.

3. Phomola

Ho khathala 'meleng le kelellong ke sesosa sa khatello ea maikutlo le matšoenyeho, ka hona ho ba le nako ea ho phomola bosiu bo bong le bo bong ke thuso e kholo ea ho fokotsa khatello ea maikutlo. Ho nka monyetla ka mafelo-beke ho khona ho phomola hanyane le ho phomola ho ka thusa, empa haeba hoo ho sa lekana, ho ka ba bohlokoa ho nka matsatsi a 'maloa a phomolo ea mafelo-beke likhoeling tse ling le tse ling tse tharo, sebakeng seo u se ratang le seo u ka phomola ka khotso.

Ho silila ho ka thusa ho loants'a tsitsipano ea mesifa, ho tlisa phomolo ho bohloko ba mokokotlo le maikutlo a boima hloohong le molaleng. Shebella video e latelang ea kamoo u ka hlolang boroko:

4. Tsetela ho lithibelo tsa tlhaho

Li-anxiolytics li lokela ho nkoa feela ha li laoloa ke ngaka, leha ho le joalo ho na le litlhare tse 'maloa tsa tlhaho tse ka thusang ho khutsisa methapo ea methapo. Mehlala e meng ke li-capsules tsa valerian kapa takatso ea litholoana le li-lavender kapa li-tea tsa chamomile, tseo ha li nooa khafetsa li ka u thusang ho robala hantle bosiu. Ho rotha marotholi a mabeli a oli ea bohlokoa ea lavender mosamong le hona ho ka thusa ho khutsa le ho robala habonolo.

Ha tsena li bonahala li sa lekana ho laola khatello ea maikutlo kapa matšoenyeho, o lokela ho ea ho ngaka e akaretsang e le hore e ka etsa lipatlisiso ka tlhoko le ho khothaletsa tšebeliso ea lithibela-mafu, ka mohlala.

5. Etsa phekolo

Mekhoa ea boikhathollo e ka thusa ho khutsa le ho khutlisa botsitso ba maikutlo, ka hona e ka ba mohopolo o motle ho bona ngaka ea mafu a kelello ha u nahana hore u ke ke ua hlola mathata a hau a maikutlo u le mong.

Setsebi sena se tla tseba ho bonts'a maano a mang a ho theola moea mme se tla khothaletsa tsebo ea boithati, e leng thuso e kholo ho tseba hore na motho o hlile o batla eng. Ka tsela eo o tla fumana mokhoa oa ho rarolla mathata.

6. Eba le nako ea boikhathollo

Ho ka ba molemo hape ho fumana nako ea ho ikhatholla, ho ba le batho bao u ba ratang haholo. Ka linako tse ling ho lekane ho tsamaea metsotso e seng mekae feela u sa roala lieta holim’a joang kapa lehlabatheng la leoatle, hobane e imolla tsitsipano ebile e sebetsa ka mofuta oa ho silila maoto.

7. Sebelisa nako hamolemo

Holim'a moo, leano le leng le thusang haholo ho loants'a khatello ea maikutlo ke ho tsamaisa nako hantle ka ho hlalosa mesebetsi, sepheo le lintho tse tlang pele bophelong. Ka linako tse ling mosebetsi ona o ka ba thata ka ho fetisisa ho o fihlela, empa ho nka mehato e menyenyane ka nako ho ka ba molemo ho feta ho emela tharollo e ke keng ea hlola e tla.

Haeba motho a sebelisa maano ana, a ka utloa phapang, a fihlela ntlafatso ea matšoao a khatello ea maikutlo le khatello ea maikutlo joalo ka hlooho e opang khafetsa, mokhathala le ho nyahama, matsatsing a ka bang 10. Leha ho le joalo, motho a ka ikutloa a le betere nakoana kamora ho ikoetlisa le ho robala boroko bo monate bosiu.