Ibi biteganijwe, mbere ya byose, nukuri ko mu mbeho tunaniwe cyane kandi twishimira umubiri wacu, kugirango ingabo zishimire ikintu cyera kandi kivugururwa, nta mbaraga. Ntamuntu numwe ufite ubwishingizi nkibi, reka rero dutekereze hamwe kuburyo bwo gutsinda ibinyuranye no gukumira morale :)
Kuberako abantu benshi baba kwisi hari ibihe nkibi iyo bumva bihebye rwose, basobanura neza Jlady.ru. Ariko ntiwibagirwe ko umwuka mubi ari ibisanzwe rwose. Ikintu nyamukuru nukumenya kubyutsa kugirango tutabishora muri iyi mbaraga. Ntabwo bikwiye gutera ubwoba ibintu bibi - ukeneye kubifata no kuyitwara. Niba udafite tekinike yizewe yo kwishima, tuzababwira!
Inzira 15 zo kurera umwuka
1. Uhumeka cyane kandi utuje
Niba umwuka mubi watunguwe mu buryo butunguranye, noneho guhumeka byimazeyo bizagufasha vuba, kuko ni tekinike idasanzwe yo kuruhuka, ushobora kuvanaho voltage yumubiri no gukuraho ibitekerezo bivuye mubiruza. Abantu benshi batabishaka bitabaza tekinike nkuyu, nta nubwo babikesheje. Imyitozo yo guhumeka irashobora gukora igitangaza. Ariko icy'ingenzi ni ugukora neza. Icara neza, kora umwuka wuzuye, shyira amaboko yawe munda, hejuru yumurongo wikibuno. Noneho guhumeka buhoro buhoro, buhoro buhoro ugereranya gusunika ukuboko hejuru. Bizemeza ko urya cyane bihagije. Guhumeka, tekereza ko wuzuza umubiri wawe umwuka - hepfo. Nyuma yo guhumeka, komeza umwuka kuri konte kuva abiri kugeza kuri bitanu (urashobora no guhangana nayo; ikintu nyamukuru nukuba byiza). Bizakorohera guhagarika guhumeka niba ukomeje gukanda ikiganza cyawe munda. Buhoro buhoro kandi buhoro buhoro ushyira mu kanwa, umva uburyo igifu cyawe kigabanuka kandi ikiganza gisubira aho cyambere. Gutwika gukora gato kuruta guhumeka.
2. Kunywa amazi meza
Nibyo, ntutangazwe! Birakenewe cyane kumuntu urwa umwubatsi muto ushobora gutera ibibazo byinshi, birimo ubusumbane bushinzwe imyumvire. Uzuza ikirahure hamwe nuyu mucyo usukuye kandi mubyukuri amatara, ukayanywa. Byongeye kandi, kuki utanywa byinshi mubantu kugirango bafashe umubiri wawe kurushaho? By the way, kubijyanye namazi, ntukugarukire mubirahure kimwe. Wigire rero ko mugihe cya buri munsi wakoresheje amazi menshi nkuko ubikeneye kuri buri muntu kumikorere isanzwe yumubiri.
3. Ishyirwaho
Niba ufite uwo ukunda iruhande rwawe, hanyuma uzeho ubeho. Ugomba guha umuntu aho guhobera kugirango ubisubize. Rimwe na rimwe, nibyo byose bikenewe kugirango utezimbere vuba kwibeshya cyangwa undi muntu. Byongeye kandi, amarangamutima, atanga intwaro z'umuntu ukunda, agira uruhare mu musaruro woroshye wa oxytocine - ubu "hormon y'ibyishimo". Ibyiyumvo byubwenge nabyo bigira uruhare mu bwonko bwibikoresho bishinzwe imyumvire yacu myiza - Serotonine na Dopamine. Ntabwo ari amahirwe ko mumico myinshi yisi, abantu bahuye, bafungura cyane cyane gukingura ibyo bashoro.
4. Kina na bagenzi bawe amaguru ane
Ninde rero ushobora rwose kukurera vuba umwuka, bityo iyi ni itungo! Hamwe nurukundo rwe rwiyeguriye kandi rwitanze, atera amarangamutima meza kumuntu, kandi yishimye cyane imbwa cyangwa injangwe ituma wibagirwa vuba kumubabaro. Gusa hano ni uruhare rushimishije. Birakenewe gufatanya cyane: kwirukana, guta imbwa cyangwa kugabana injangwe, kuguza no gusetsa "hamwe inyamaswa. Imyitozo nkiyi izaguha amafaranga yingufu, kandi uzumva umeze neza cyane.
5. Kunywa ikawa
Cafeyine ni ibihe bisanzwe "byongera". Ntazakwiyongera gusa ku buzima bwawe bw'ibyishimo hamwe nuburyo bwe bushimishije, ahubwo anaguha imbaraga nyinshi zo gufata urugendo, ubwayo ari bumwe mu buryo bwiza bwo kuzamura umwuka. Ariko wibuke ko gukoresha ikawa bitari bikwiye.
6. Reba firime isekeje
Shakisha urwenya ukunda, kandi witegure kubyishimira. Iyo ugeze aho hantu hajyaho kwishimisha, emera kwishimira guhindura igice n'intwari za firime. Ntukifate, ihute mu mbaraga zose! Guseka birakugirira akamaro cyane, kandi uzibagirwa umwuka mubi.
7. Genda gutembera
Usanzwe uzi ko bizagufasha kurwana no kwiheba no kubabara. Ibaze ikibazo: Ni ryari wumva umerewe neza? Ni ryari abantu, ibiti biri hafi yawe, uri hafi y'amazi? Bamaze kumusubiza bati: Genda uhari. Nubwo ugomba kujyayo - ntusubire inyuma ugenda ahantu ukunda. Gerageza gutanga nibura iminota cumi n'itanu kugirango ugumeyo. Umwuka mwiza, ibidukikije bitera imbaraga nimyitozo ngororamubiri kuva kugenda bizamurakaza rwose.
8. Kwiyuhagira
Tegura ubwogero bwiza - hamwe na buji, umuziki, ifuro, ibituba. Witondere! Humura, soma igitabo cyangwa ukoreho ukundwa no kumarana umwanya.
9. Genda Guhaha
Kandi ntabwo ari ngombwa kumara amafaranga menshi - ibi, muburyo, birashobora gutuma bituma bituma umuntu yishyira hejuru, ubwayo ashoboye umuntu wo kwiheba. Urashobora gushimisha ibyo waguze kandi bihendutse, kuko dufite amahitamo atandukanye! Imitako, amakarita yamakarita, imikino, ibikoresho byumisatsi, ibitabo, ibiryo byose, amadarubindi, ibikinisho bya plush, nibindi.
10. Umva umuziki
Uramukunda? Shira injyana ukunda, ubahindure mubunini bushoboka, hanyuma uririmbe mu muhogo wose. Umva umuziki uzengurutse! Bizagutera kumva neza.
11. Imbyino
Igomba gukorwa na genalogiya hamwe na muzika: Shira injyana ukunda, funga umwenda kugirango abareba bidatinze batagutera urunuka, bagatangira kubyina. Niba bisa nkaho ari ibicucu, noneho wihe mugihe cyiminota itanu gusa - byibuze iminota itanu ugomba kubyina. Hanyuma urebe uko ubyumva nyuma yibyo. Niba utazishimisha - neza, guhagarika "uburambe". Ariko tuzi neza ko uzishimisha cyane! Kandi niyo waba ubanza uzumva ko ari ibicucu cyane, gerageza kwitwaza ko uri munsi yumuntu wamahirwe, kandi umwuka wawe ntuzatera imbere.
12. imibare mu butaka
Abahanga basanze bagiteri yinshuti zibaho mubutaka zishobora gutera mumibiri yacu inzira yo kubyara serotonine, itanga ingaruka za antidesine. Nibyo, birumvikana, kureba inyoni, indabyo nziza no gukura ingemwe bizashimangira gusa iyi ngingo.
13. Teka ikintu kiryoshye
Ni ryari uheruka kwamaraga umwanya wo guteka ibiryo ukunda? Shyira resept yageragejwe kandi igateka. Niba umaze kurambirwa ibyo wateguye kugeza ubu, shakisha ibisubizo bishya kandi bishimishije. Ariko wikubite gusa kubibazo birenze kandi uhitemo ntabwo ari ibintu bigoye cyane :)
14. Tanga siporo
Imyitozo ngororamubiri irekura endorpphine, nkuko tumaze kuvuga inshuro zirenze imwe, twemerera kwinjiza umwuka. Ubushakashatsi bumwe bwerekana ko amahugurwa aringirakamaro kugirango akureho umwuka mubi, nka antideprepressi.
15. Ihe ikiruhuko
Birumvikana ko umunaniro ubwawo ushobora kudatera nabi, ariko biracyashobora kugusunikira kwiheba. Kubwibyo, ni ingirakamaro gusinzira gato nubwo kumunsi. Kandi iyo ubyutse, hanyuma ufate ubwogero bwiza cyangwa byibuze wogeje mumaso. Nyuma yubu buryo bworoshye, uzumva uburyo imbaraga nimbaraga zizakuzuza, kandi uzatangira kongera gutangira ubuzima.
Nkuko mubibona uburyo bwo kuzamura ibintu byinshi! Niba uburyo bwavuzwe haruguru butagira akamaro cyane kuri wewe, urashobora kuzana inzira zawe zo guhangana numutima mubi. Ntukemere kwiheba, kukugira ibihe byiza nkimpeshyi!
Matyushhina Olga