Ngaphakathi kwenqubo yokungena esikhathini sokuphola, abaningi bayobhekana nezinkinga ezahlukene, kanti enye yezimpawu ezivamile kakhulu imikhawulo yokuphumula. Kuze kube yilapho kukhona abantu besilisa nabesifazane, izinga lokuphumula kulesi sikhathi ngokuvamile libanjwe. Lokhu kuthinta izinga lokuphila kwansuku zonke nempilo yokusebenza komqondo. Le ndatshana izogxila ezizathwini zomkhawulo wokuphumula, izindlela zokuzilungisa, kanye nezinhlelo zokudla ezilinganisiwe, ukusiza abantu ukuthola ukuphola emjikelezweni obalulekile wokuphila.
Okokuqala, masiqale sithathele izizathu zokukhala kokuphumula. Nakuba isikhathini sokuphola, ukuguquka kwamahomoni emzimbeni kungenye yezizathu ezinkulu eziholela emikhawulweni yokuphumula. Ikakhulu, abesifazane ngesikhathi sokuphola kwabo, ukwehla kwe-estrogen kungaholela ekushayweni, ukuvuvukala phakathi kobusuku, lezi zenzakalo zingaphazamisa umjikelezo ojwayelekile wokuphumula. Ngakolunye uhlangothi, abesilisa nabo babhekana nokushintsha kwezinga le-testosterone, okungaholela ekushintsheni kwemizwa, ukukhathazeka, futhi lokhu kungathinta izinga lokuphumula. Ngaphezu kwalokho, ingcindezi empilweni, izinkinga zokuphila kahle, kanye nezindlela zokulala ezimbi nazo ziba imbangela yokwenyukela kwezinkinga zokuphumula.
Ngokuhamba, sidinga ukusungula izixazululo ezithile nezeqisayo ukuze siqedele imikhawulo yokuphumula. Okokuqala, ukuzinakekela nokulungisa indawo yokuphumula kubalulekile. Indawo yokuphumula ethokomele ingaphakamisa kakhulu izinga lokuphumula. Kunconywa ukuthi kugcinwe igumbi lokulala linomnyama futhi lithokomele, sebenzisa ama-curtain ehlukile ukuze kuvinjwe ukukhanya, bese ulawula izinga lokushisa legozi phakathi kuka-18 no-22 degrees Celsius. Ngaphezu kwalokho, ukuze kuncishiswe umsindo wangaphandle, ungancome ukusetyenziswa kwe-earplugs noma i-white noise machine, okuyinto engasiza ekwandiseni ukuqhubeka nokuqina kokuphumula.
Okwesibili, izixazululo zokungaphili kwezokwelapha zingasiza ekuthuthukiseni ukuphumula. Uhlelo lwe-music therapy lungaba yisijeziso esifanele. Ucwaningo lubonisa ukuthi umculo onamakhaza athile ungasiza ekhululeni umzimba nomqondo, ukwandisa izinga lokuphumula. Isibonelo, ekuhlangabezaneni ubusuku, ungakhetha ukulalela umculo onenombolo ye-frequency ye-432 Hertz, isikhathi esingama-30 amaminithi, okuze kunciphise ijubane lempilo ne-pressure ye-blood, kwenze kube lula ukufaka. Ekusebenzeni kwe-music therapy, kunconywa ukuthi kube nesikhathi sokuhlala ngaphakathi kothando lwezimo ezithile, njengomculo wemvelo, ukuze kwandiswe umthelela wokuphumula.
Ukuthuthukiswa kwengqondo kuyindlela ebalulekile, ikakhulukazi kulabo abanokukhathazeka. Ngokwesibonelo sokuphila, ukwenza ukufunda izinkanyezi 10-15 imizuzu nsuku zonke, ugxile ekuphefumeleni nasekuphatheni isikhathi, kungasiza ukunciphisa umthwalo wenhliziyo. Lolu hlobo lokuzivocavoca lungwandisa ukuthula kwengqondo, futhi lungathuthukisa izinga lokuphumula nsuku zonke. Uma ungathanda ukwenza ngokujulile, kunconywa ukuba ubambe iqhaza kuma-class wokuqhuba, ukuze uqhubekise ngezinsizakusebenza.
Ngaphezu kwalokho, uhlelo lokudla olulinganiselwe lusiza ekuthuthukiseni izinga lokuphumula nezempilo yomzimba. Okokuqala, qaphela ukuvimbela i-caffeine nemikhiqizo enesikhumbuzo se-sugar, ikakhulukazi ngasebusuku. Kuhle ukudla izinkwa ezinosimende oluhlaza, izinkanyezi ezinjenge-turkey, ibhanana noma i-oatmeal, lawa adla asiza ekuqiniseni i-serotonin, nokunciphisa ingcindezi nezinye izinkinga zokuphumula. Ngaphezu kwalokho, ama-Omega-3 fatty acids edingeka kumzimba kufanele ashwabe kahle, futhi ukudla okufana nezinhlanzi, ama-nuts kanye ne-flaxseed yizikhethiweyo ezinhle. Ukugcina umkhuba omuhle wokuphuza amanzi kubalulekile, futhi kufanele kuphumelele ukusebenzisa okungenani izinkomishi eziyi-8 zamanzi ngosuku, kodwa kuphela ngaphambi kokuphumula ukuze ungenzi ukuzwa ukubuyiselwa kobusuku.
Ngaphandle kokulungisa ukudla nokwelashwa kwengqondo, ezinye izinqubo zomzimba ezithile zingathuthukisa izinga lokuphumula. Ngokwesibonelo, phawula imizuzu eyishumi nanhlanu yamaminithi evamile yokuphumula, lokhu akuhambisani nokusebenzisa imikhuba engafunekiyo, kodwa futhi kuthinta izinga lokuphumula isikhathi eside. Khetha imikhuba eqiniswe kahle, njengokuhamba ngokuphuthumayo, ukuhamba ngebhasi noma i-yoga, zonke lezi zinto zingakhulisa kakhulu umuzwa wokuphumula ngesikhathi sokuphumula. Ikakhulukazi, ukuhamba ngolwazi olujule kunikeza ithuba lokulungisa kahle nezimo zomzimba njalo ebusuku.
Nokho, bonke laba bazama ngezinye izikhathi abavunyelwe ukuba nempumelelo, uma umuntu engathola izinkinga zokuphumula, kunconywa ukufuna usizo lwezokwelapha. Udokotela ungakwazi ukucubungula umlando wakho wezempilo nokuphila, futhi ngokulinganisela lezi zinto, unngezwa amandla okuthola izixazululo ezihambelanayo. Lokhu kungabandakanya izeluleko zokuphila, iziphakamiso zomjikelezo wokuphumula, noma ezidingeka izidakamizwa uma kunjalo, ukuze kudlule ngempumelelo izinkinga zokuphumula.
Ngokuphetha, uma umkhandlu wepula ungaboni izinkinga zokuphumula, kudinga siqonde izinguquko zomzimba, umqondo kanye nezindawo zokuhlala. Ukuze ukwazi ukufaka izinyathelo ezithile, kanye nokwenza imikhuba emihle, ungakuthanda ukuhamba phambili ngokuphumelela okuvelelekile kubantu bonkhe abaneziphakamiso ku-inthanethi ezimayelana ne-akhawunti. Siyathemba ukuthi iziphakamiso eziningi ezitholakala kule ndatshana zizokwenza ukuphila kwabantu bokubuka izinkinga zokuphumula kube nempumelelo nokuthula kwemizwa.