Mokhoa oa ho phekola lefu la ho hlobaela ho sa foleng

Litaba

• 1. Itloaetse ho robala hantle
• 2. Qoba khatello ea maikutlo
• 3. Ho noa meriana bakeng sa ho hlobaela
• 4. Etsa phekolo
• 5. Sebelisa lijo tse nepahetseng

Ho hlobaela ho sa feleng ho etsahala ha matšoao a kang ho thatafalloa ke ho robala kapa ho robala a lula khafetsa ebile a nka nako e telele.

Lintho tse tsoang mohloling oa tsona li ka fapana haholo, ka hona, kalafo e tlameha ho etsoa ho latela lisosa tsa eona, hobane e ka etsoa ka mekhoa e metle pele o robala, kalafo mme, maemong a mang, ka meriana e nooang e bontšitsoe ke ngaka, empa e lokela ho lula e le khetho ea hoqetela, ho qoba ho itšetleha.

Boloetse bona ba boroko, haeba bo sa alafatsoe, bo ka ba le litlamorao tse mpe, joalo ka lefu le eketsehang la pelo, mafu a kelello, likotsi le mathata mosebetsing.

Le ha ho se na kalafo e le 'ngoe e sebetsang ho loantseng boroko bo sa foleng, ho latela tse ling tsa likhetho tse thathamisitsoeng ka tlase ho ka lekana ho khona ho robala kapele le ho khona ho boloka boroko bo tebileng.

1. Itloaetse ho robala hantle

Ho theha mekhoa e metle ea ho robala ho eletsoa hore:

• Kamehla robala fatše 'me u tsohe ka nako e ts'oanang letsatsi le leng le le leng, ho kenyeletsoa le mafelo-beke;
• Etsa mesebetsi ea ho imolla khatello ea kelello lihora tse 'maloa pele u robala, joalo ka ho matha;
• Ja lijo tse bobebe kamora hora ea botšelela mantsiboea, u qobe lijo tse hlasimollang tse kang kofi kapa tee e tala;
• Tima lisebelisoa tsohle tsa elektroniki, joalo ka TV, khomphutha, selefouno, lioache kapa lioache tsa alamo pele u robala;

Ntle le moo, ho bohlokoa ho lokisa kamore ea ho robala, o khetha materase a matle a sa bakeng bohloko molaleng kapa mokokotlong mme o apare lipijama tse phutholohileng. Mona ke mokhoa oa ho lokisetsa boroko bo monate bosiu.

2. Qoba khatello ea maikutlo

E 'ngoe ea lisosa tse tloaelehileng tsa ho hlobaela ke khatello ea maikutlo, kahoo ho bohlokoa ho nka mehato ea ho e loants'a, joalo ka:

• Qoba libaka le maemo a bakang matšoenyeho;
• Etsa mesebetsi ea boikhathollo le monyaka letsatsi le leng le le leng;
• Etsa boikoetliso ba 'mele letsatsi le letsatsi ho fokotsa tsitsipano;
• Etsa boikoetliso bo kang ba mindfulness kapa yoga.

Ntle le moo, ho bohlokoa ho khaola mosebetsing le matšoenyeho pele o robala, o leka ho se nahane ka letho.

3. Ho noa meriana bakeng sa ho hlobaela

Ha likhothaletso tsa tlhaho li sa lekana ho folisa lefu la ho hlobaela kapa ha ho hlokahala tharollo e potlakileng, ngaka e lokela ho botsoa e le hore sesosa sa boroko se fumanoe mme lefu le ka phekoloa ka nepo.

Qalong, ngaka e ka khothaletsa litlhare tsa tlholeho bakeng sa ho hlobaela tse entsoeng ka limela tsa moriana, joalo ka chamomile, balm ea lemone, linden, valerian kapa li-clove, mohlala, ka lebaka la matla a tsona a ho phomotsa le ho phomola. Ithute ho pheha tee bakeng sa ho hlobaela.

Ha o khetha kalafo ka lithethefatsi tse kang li-benzodiazepines tse sebetsang nako e khuts'oane le li-hypnotics tse robatsang, joalo ka zolpidem, lorazepam kapa flurazepam, mohlala, ho bohlokoa ho tseba litlamorao tsa bona tse mpe. Li-antihistamine le tsona li sebelisoa khafetsa ho phekola boroko, li sebetsa hantle mathoasong a boroko, empa li ka fokotsa boleng ba boroko 'me tsa baka ho otsela ka le hlahlamang.

Qeto ea hore na ke moriana ofe oo u ka o sebelisang o lokela ho ipapisa le karolo e itseng ea ho hlobaela e leng bothata ho motho, ke hore, haeba motho a na le bothata ba ho robala, o tsoha hara mpa ea bosiu kapa o robala hampe, mohlala. Ntle le moo, kalafo ea lithethefatsi e lokela ho qalisoa ka lethal dose e sebetsang ka ho fetisisa, ka nako e khuts'oane haholo, mme qetellong ea kalafo, meriana e lokela ho emisoa hanyane ka hanyane.

4. Etsa phekolo

Ha ho hlobaela ho sa foleng ho bakoa ke mathata a kelello a joalo ka ho tšoenyeha ho akaretsang kapa mathata a maikutlo, mohlala, kalafo e ka thusa. Ho na le mekhoa e mengata ea kalafo e ka sebelisoang ho alafa boroko, joalo ka:

• Phekolo ea boits'oaro ba boits'oaro, e khethollang litumelo le maikutlo a sa lokelang a tlatsetsang ho hlobaeng, ho hanyetsa bonnete ba tsona le ho li nkela tse loketseng le tse fetohang hantle;
• Ho robala bohloeki le thuto, e lumellang motho ho ba le litloaelo tse nepahetseng tsa ho robala tse ntlafatsang boleng ba boroko, a qoba lintho tse kantle tse li lematsang, joalo ka ho ja lijo tse nang le caffeine kapa lijo tse boima haholo. Ithute ho etsa bohloeki bo botle ba ho robala;
• Phekolo ea taolo ea khatello, e thusang motho ho hokahanya bethe feela le boroko le thobalano eseng ka mesebetsi e meng e ka senyang boleng ba boroko;
• Phekolo ea thibelo ea boroko, e nang le ho fokotsa nako ea motho liphateng, molemong oa ho eketsa bokhoni ba ho robala;
• Phekolo ea phomolo, e nang le ho etsa boikoetliso bo bobebe, ho otlolla kapa ho thuisa, ho etsa mohlala.

Malebela ke ana a ka u thusang ho phomola pele u robala.

5. Sebelisa lijo tse nepahetseng

Ho qoba ho hlobaela, tlhokomelo le eona e lokela ho nkuoa ka lijo. Lijo tse mpefatsang boroko ke lintho tse matlafatsang tse kang kofi, coca-cola, chokolete le pepere, mohlala, le lijo tse loantšang boroko li ruile tryptophan joalo ka lebese, linate, habore le tamati.

Shebella video e latelang 'me u ithute haholoanyane ka seo u ka se jang ho fokotsa boroko: