Litsela tse 3 tsa ho thuisa ka boroko bo betere

Litaba

• Ho thuisa ho ka thusa joang ka boroko?
• Mokhoa oa ho thuisa
• Ho thuisa ka kelello
• Mokhoa oa ho etsa ho thuisa ka kelello
• Ho thuisa ka tataiso
• Mokhoa oa ho thuisa ka tataiso
• Ho thuisa ka 'mele
• Mokhoa oa ho etsa ho thuisa ka 'mele
• Melemo e meng ea ho thuisa
• Na ho na le likotsi?
• Ntlha ea bohlokoa

Haeba u na le bothata ba ho robala bosiu, ha u mong. Mabapi le batho ba baholo lefatšeng ka bophara ba ba le matšoao a ho hlobaela.

Bakeng sa batho ba bangata, bothata ba ho robala bo amana le khatello ea maikutlo. Ke hobane khatello ea maikutlo e ka baka matšoenyeho le tsitsipano, ea etsa hore ho be thata ho robala. Maemong a mang, khatello ea maikutlo e ka mpefatsa mathata a teng a boroko.

Ho thuisa ho ka u thusa ho robala hantle. Joaloka mokhoa oa boikhathollo, e ka khutsisa kelello le 'mele ha e ntse e ntlafatsa khotso ea kelello. Ha u qetile pele u robala, ho thuisa ho ka thusa ho fokotsa ho hlobaela le mathata a ho robala ka ho khothaletsa khutso e akaretsang.

Bala ho ithuta ka mefuta e fapaneng ea ho thuisa bakeng sa boroko le mokhoa oa ho thuisa ka boroko bo ntlafetseng. Re tla boela re shebe melemo le likotsi tse ka bang teng.

Ho thuisa ho ka thusa joang ka boroko?

Ha u thuisa, liphetoho tse fapaneng tsa 'mele lia etsahala. Liphetoho tsena li qala boroko ka ho susumetsa lits'ebetso tse itseng 'meleng oa hau.

Ka mohlala, phuputsong ea 2015 e phatlalalitsoeng ho, bafuputsi ba ile ba hlahloba kamoo ho thuisa ka kelello ho amang batho ba baholo ba 49 ba nang le mathata a ho robala a itekanetseng. Barupeluoa ba ile ba fuoa libeke tsa 6 tsa ho thuisa kapa thuto ea bohloeki ho robala. Qetellong ea thuto, sehlopha sa ho thuisa se ile sa ba le matšoao a fokolang a ho hlobaela le mokhathala o fokolang oa mots'eare.

Ho ea ka bafuputsi, ho thuisa ho ka thusa ka litsela tse ngata. Mathata a ho robala hangata a bakoa ke khatello ea maikutlo le matšoenyeho, empa ho thuisa ho ntlafatsa karabelo ea hau ea boikhathollo. E boetse e ntlafatsa taolo ea tsamaiso ea methapo e ikemetseng, e fokotsang hore na o tsosoa habonolo hakae.

Ho thuisa le hona ho ka:

• eketsa melatonin (hormone ea boroko)
• eketsa serotonin (pele ho melatonin)
• fokotsa ho otla ha pelo
• fokotsa khatello ea mali
• kenya likarolo tsa boko tse laolang boroko

'Mele oa hau o ba le liphetoho tse tšoanang maemong a pele a boroko. Ka lebaka leo, ho thuisa ho ka khothalletsa boroko ka ho qala liphetoho tsena.

Mokhoa oa ho thuisa

Ho thuisa ke tloaelo e bonolo e ka etsoang kae kapa kae, nako efe kapa efe. Ha o hloke lisebelisoa tse khethehileng kapa lisebelisoa. Ebile, ntho feela eo u e hlokang ke metsotso e 'maloa.

Leha ho le joalo, ho theha tloaelo ea ho thuisa ho hloka tloaelo. Ka ho ipha nako ea ho thuisa, ho ka etsahala hore u thabele melemo ea hona.

Mehato ea mantlha ea ho thuisa ke ena:

1. Fumana sebaka se khutsitseng. Lula kapa u paqame, ho latela hore na u ikutloa u phutholohile hakae. Ho robala ke ntho e ntle ha u robala.
2. Koala mahlo 'me u heme butle. Hulela le ho ntsha moya ka ho teba. Tsepamisa maikutlo ho phefumoloha ha hao.
3. Haeba mohopolo o hlaha, e tlohelle ebe o tsepamisa maikutlo ho phefumoloha ha hao.

Ha u ntse u leka ho thuisa ka boroko, e-ba le mamello. Tloaelo ea ho thuisa ke eona feela - tloaelo. Qala ka ho thuisa ka metsotso e 3 ho isa ho e 5 pele u robala. Ha nako e ntse e tsamaea, eketsa butle butle nako ho fihlela metsotso e 15 ho isa ho e 20. Ho tla nka nako ho ithuta ho khutsisa likelello tsa hau.

Ha re shebeng mekhoa e ikhethileng ea ho thuisa e atisang ho sebetsa hantle bakeng sa boroko le hore na re ka e etsa joang.

Ho thuisa ka kelello

Ho thuisa ka kelello ho kenyelletsa ho tsepamisa maikutlo ho hona joale. E etsoa ka ho eketsa kutloisiso ea hau ea tsebo ea hau, phefumoloho le 'mele.

Haeba u hlokomela mohopolo kapa maikutlo, e boloke feela, joale e tlohelle ntle le ho ikahlola.

Mokhoa oa ho etsa ho thuisa ka kelello

1. Tlosa litšitiso tsohle ka kamoreng ea hau, ho kenyeletsoa le mohala oa hau. Robala boemong bo botle.
2. Tsepamisa maikutlo ho phefumoloha ha hao. Inhale bakeng sa lipalo tse 10, ebe o phefumoloha bakeng sa lintlha tse 10. Exhale bakeng sa lipalo tse 10. Pheta makhetlo a mahlano.
3. Hulela 'mele oa hao le ho o tsitsisa. Khefutsa, phutholoha 'me u ntše moea. Pheta makhetlo a mahlano.
4. Hlokomela phefumoloho le 'mele oa hau. Haeba setho sa 'mele se ikutloa se le thata, se phutholohe.
5. Ha mohopolo o hlaha, butle-butle khutlisetsa maikutlo ho phefumoloho ea hau feela.

Ho thuisa ka tataiso

Ho thuisa ho tataisoang ke ha motho e mong au tataisa mohato ka mong oa ho thuisa. Ba kanna ba u laela ho phefumoloha kapa ho phomotsa 'mele oa hao ka tsela e itseng. Kapa, ​​ba kanna ba etsa hore u bone litšoantšo kapa melumo ka leihlo la kelello. Mokhoa ona o tsejoa hape e le litšoantšo tse tataisitsoeng.

Nakong ea ho robala, leka ho mamela ho rekota ha ho thuisa ho tataisitsoeng. Mona ke moo o ka fumanang lirekoto:

• ho thuisa podcast
• lisebelisoa tsa ho thuisa
• litšebeletso tsa phallela inthaneteng, joalo ka Spotify
• laeborari ya heno

Le ha mehato e tobileng e ka fapana ho ea ka mohloli, mehato e latelang e fana ka kakaretso ea hore na u ka thuisa joang.

Mokhoa oa ho thuisa ka tataiso

1. Khetha se rekotiloeng. Fokotsa khanya ea fono kapa sesebelisoa seo u se sebelisang ho mamela ho thuisa ho tataisitsoeng.
2. Qala ho rekota. Robala betheng 'me u phefumolohe ka botebo le butle.
3. Tsepamisa maikutlo lentsoeng la motho. Haeba kelello ea hau e lelera, butle-butle khutlisetsa tlhokomelo ea hau ho rekote.

Ho thuisa ka 'mele

Ha u thuisa ka 'mele, u tsepamisa maikutlo karolong e ngoe le e ngoe ea' mele oa hau. Morero ke ho eketsa tlhokomeliso ea maikutlo a hau a mmele, ho kenyelletsa tsitsipano le bohloko. Ketso ea ho tsepamisa maikutlo e khothaletsa boikhathollo, bo ka u thusang ho robala.

Mokhoa oa ho etsa ho thuisa ka 'mele

1. Tlosa litšitiso tsohle ka kamoreng ea hau, ho kenyeletsoa le mohala oa hau. Robala boemong bo botle.
2. Koala mahlo 'me u heme butle. Hlokomela boima ba 'mele oa hau betheng.
3. Tsepamisa maikutlo sefahlehong sa hau. Nolofatsa mohlahare, mahlo le mesifa ea sefahleho.
4. Tsamaea molaleng le mahetleng. Ba phomole.
5. Tsoela pele ho theosa le 'mele oa hau, o ea matsohong le menoaneng. Tsoela pele mpeng, mokokotlong, lethekeng, maotong le maotong. Hlokomela kamoo karolo ka 'ngoe e ikutloang kateng.
6. Haeba kelello ea hau e lelera, butle-butle khutlisetsa maikutlo a hau 'meleng oa hau. Haeba o rata, o ka pheta ka lehlakoreng le leng, ho tloha maotong ho ea hloohong.

Melemo e meng ea ho thuisa

Ho robala hantle ke molemo o le mong feela oa ho thuisa. Ha ho etsoa khafetsa, ho thuisa le hona ho ka:

• ntlafatsa maikutlo a hau
• imolla khatello ea maikutlo
• fokotsa ho tšoenyeha
• eketsa tsepamiso
• ntlafatsa tsebo
• fokotsa litakatso tsa koae
• ntlafatsa karabelo ea hau ea bohloko
• laola khatello e phahameng ea mali
• ntlafatsa bophelo bo botle ba pelo
• fokotsa ho ruruha

Na ho na le likotsi?

Ka kakaretso, ho thuisa ke tloaelo e kotsi. Hangata ho nkoa e sireletsehile ho batho ba bangata.

Empa haeba u na le nalane ea bokuli ba kelello, ho thuisa ho ka mpefatsa kapa ha baka litla-morao tse sa batleheng. Sena se ka kenyelletsa:

• ho tšoenyeha ho eketsehileng
• boits'oaro
• derealization
• ho tsekela
• maikutlo a matla a fetoha

Litla-morao tsena ha li fumanehe hangata. Leha ho le joalo, haeba u tšoenyehile ka monyetla oa litla-morao tsena, ho molemo ho bua le ngaka ea hau pele u leka ho thuisa.

Ntlha ea bohlokoa

Ho thata ho robala ebile ho thata ho batho ba bangata. Ho imeloa kelellong le kelello e fetelletseng hangata ho ka emisa tsela ea ho robala hantle. Lipatlisiso li bontšitse hore ho thuisa ho ka khutsisa kelello mme ha thusa ho khothaletsa boroko bo ntlafetseng.

Mme hopola, leha ho thuisa ho ka ntlafatsa boroko ba hau, ha ho nke sebaka sa bohloeki bo botle ba ho robala. Sena se kenyelletsa ho latela kemiso e tloaelehileng ea boroko, ho tima lisebelisoa tsa elektroniki, ho boloka kamore ea hau e le pholile, e khutsitse ebile e le lefifi, hape o qoba caffeine le lijo tse boima pele o robala.