Li-Stress Busters: Litsela tse 3 tsa ho lula u phetse hantle

Litaba

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Merero ea lenyalo. Manane a nako e telele a ho etsoa. Litlhahiso tsa mosebetsi. Ha re tobane le taba ena: Khatello ea maikutlo e itseng e ke ke ea qojoa ebile ha e kotsi hakaalo. Katherine Nordal, Ph.D., motsamaisi ea ka sehloohong oa American Psychological Association (APA) o re: "Khatello e nepahetseng e ka ba ea re sutumetsa hore re ipabole," Ke sona se re fang tsoha hoseng. " Empa eketsa litaba tse nyahamisang tsa moruo ho matšoenyeho a letsatsi le letsatsi, 'me boemo ba hau ba khatello ea maikutlo bo ka kenella ka potlako, ba beha bophelo ba hau kotsing.

"Ho tšoenyeha ho feteletseng ho lebisa ho eketseha ha khatello ea mali le lebelo la pelo, ho theoha ha tsamaiso ea 'mele ea ho itšireletsa mafung, hammoho le mokhathala, ho hlobaela le tsitsipano ea mesifa," ho bolela Nordal. "Mathata a sa khaotseng a boetse a etsa hore re be bohlanya le ho ba le maikutlo a feteletseng, e leng se senyang likamano tsa rona."

Litsebi li re mathata a morao tjena a moruo a entse hore batho ba bangata ba hlaselehe habonolo. Phuputsong ea haufinyane ea APA, liperesente tse 80 tsa ba arabelitsoeng li re moruo ke sesosa sa bohlokoa sa khatello ea maikutlo, ha liperesente tse 47 li tlaleha keketseho ea khatello ea maikutlo selemong se fetileng. Mme batho ba bangata ha ba sebetsane ka katleho le eona ka tsela e atlehang: Hoo e ka bang halofo ea ba tlalehiloeng ba tlaleha hore ba ja ho feta tekano kapa ba ja lijo tse se nang phepo, 'me ba etsang liphesente tse 39 ba tlaleha hore ba tlotse lijo. Le ha o sa khone ho felisa tsitsipano bophelong ba hau, o ka ithuta ho e fokotsa. Qala ka ho tseba maano a mararo a khatello ea kelello a Nordal. Leha ho le joalo, sebakeng sena se se nang matšoenyeho, ha ho na meltdowns e lumelletsoeng.

1) Stash Energy-Boosting Lijo tse bobebe

Nordal o re: "Ho eketseha ha lihormone tsa khatello ea maikutlo ho re tlohella re le litakatsong tsa lijo tse tsoekere tse nang le mafura tseo, haeba u li lumella, li ka senyang merero ea ho theola boima ba 'mele," ho bolela Nordal. Ha tsitsipano e phahama, loantša takatso ea ho roala mokotla oa likhase tsa litapole ka ho boloka li-snacks tse phetseng hantle ka mokotlaneng oa hau, ka raka ea tafoleng ea hau, esita le ka pokothong ea jase ea hau.

Keletso: Leka ho ja lijo tsena tse loantšang khatello ea kelello: lialmonde (tse nang le vithamine E e nang le phepo e ntle ea pelo le zinki ea sistimi ea 'mele); meroho e makhasi le lithollo tse felletseng (li tletse ka magnesium e hlahisang matla); li-blueberries, kiwis, mahapu le pelepele tse khubelu (tse nang le vithamine C ea sesole sa 'mele-e matlafatsang sesole sa' mele).

2) Qala Tloaelo e Khathollang

Etsa boitlamo ba ho itlhokomela ka ho hlophisa metsotso e 30 ea ho phomola ka letsatsi. Mekhoa ea ho phomola (mohlala, ho phefumoloha ho tebileng kapa ho thuisa) e ka fokotsa khatello ea maikutlo 'meleng oa hao, ea liehisa ho otla ha pelo le ho khutsisa kelello ea hau. Shebella slideshow ea linepe ho tloha phomolong ea lelapa ea ho qetela ho laptop ea hau; bitsa motsoalle ea hōle; hotetsa kerese e monko o monate oa lavender, beha 'mino o thobang le ho hlapa ka mofuthu; kapa u behelle nako ea bohata le moshemane oa hau. "Ka tsela efe kapa efe eo u e khethang, ntho ea bohlokoa ke ho tsitsisa. Ka tsela eo o tseba hore o na le ho hong hoo o thabelang ho ho lebella," ho bolela Nordal.

Keletso: Ithute lithupelo tse 'maloa tsa ho phomola' me u mamele lipina tsa 'mino tse khathollang Univesithing ea Pittsburgh Medical Center Relaxation Center.

3) Lula U Hokahane

Ha u ikutloa u ferekane 'me u ferekane, hanela maikutlo a ho qala ho nka limemo tsa mokete oa lijo tsa mantsiboea le lifilimi. Nordal o re: "Ho tsieleha ho mpefatsa maemo a khatello ea maikutlo, kahoo leka hore u se ke ua tšoasoa ke maikutlo a lerootho le timetso. "Haeba u utloa chelete e hatelloa, atamela 'me u memele metsoalle serapeng sa boikhathollo kapa u palama baesekele kapa u hlahlobe lethathamo la liketsahalo bakeng sa likonsarete tsa mahala kapa lipontšo."

Keletso: Theha bosiu ba beke le beke le li-chic tsa hau le likharebe tsa hau kapa u ee sehlopheng sa metlae le moshemane oa hau. Litšeho li holisa methapo ea mali (e leng ho eketsang phallo ea mali le ho fokotsa matšoao a khatello ea maikutlo) le ho etsa hore ho lokolloe li-endorphin tse ikutloang hantle bokong ba hau. Ho feta moo, lipatlisiso tse tsoang Univesithing ea Loma Linda li fumana hore ho lebella feela litšeho ho fokotsa khatello ea li-hormone biggies cortisol (ka liperesente tse 39), adrenaline (ka liperesente tsa 70) le dopamine (ka liperesente tsa 38).

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