I-Insomnia noma i-Secumnia "ye-Insomnia ingathatha amafomu ahluke ngokuphelele. Lokhu, ngokwesibonelo:
- Ikhwalithi yokulala engeyinhle;
- Ukuhluleka ukulala isikhathi esingaphezu kwemizuzu engama-30 emasontweni ambalwa;
- ubude obunganele;
- ukuvuka njalo phakathi kobusuku;
- Ukuthola amaphilisi okulala;
- Izikhalazo ngempilo engeyinhle phakathi nosuku;
- Ukuncipha njalo kwasemini.
Isazi sezengqondo Tatyana Shestakova
Izithombe ezivela kungobo yomlando yakho
I-Insomnia ayigcini nje ngokunciphisa ikhwalithi yempilo. Angathatha le mpilo.
Uma ukuqwasha kugcina kungapheli, khona-ke kwandisa ingozi yezifo ezinjengokuhlaselwa yisifo sohlangothi, izifo zesifo sikashukela, ukucindezelwa kwenhliziyo, ukugula, ukugula, ukugula , njll.
Uhlelo lwezinzwa luqala ukuhlupheka, kusho ukuthi maduze nje, ukukhathazeka ngokushesha, ukukhathala okusheshayo, ukusebenza okuncishisiwe, ukuncishiswa, ukunakekelwa, ukugxila, ukugxila, ukuzidla, okuhlukahlukene kuzoba yiziphuphutheki zakho ezithembekile.
Futhi lezi zivele zinembile izici zokucindezela, ngefomu elingezinhle kakhulu - okuphathelene nomzimba wakho, lapho konke kuqala ukusebenza ngaphandle kokufaka okuthile, ukukhohlwa kokudala okuthile, ukudala , ufisa, uphuphe, ufune ...
Esimweni se-di-stress, umzimba ungena kwimodi yomnotho obukhulu. Ingqikithi!
Kubonakaliswa kanjani empilweni ejwayelekile?
- Angifuni lutho, ukunganaki;
- Akuzona izixazululo ezintsha;
- Angifuni ukuvuka ekuseni;
- Akukho okuthandayo;
- Kuqala ukucasule konke: izingane, umyeni, izintombi, ozakwabo, abaphathi;
- Intukuthelo kunoma yikuphi ukusikisela;
- Ukudla kuyayeka ukuletha injabulo / noma okuphambene nalokho, kuphela angaphazamisa;
- Imicabango mayelana nalokho okufanayo (okumangazayo);
- Ukwesaba ngekusasa (futhi ngokuzumayo / futhi uma / uma lokhu kwenzeka).
Well, nesihloko esihlukile:
- Kukhona okungahambi kahle kimi;
- Angizange ngibukeke kabi;
- Akekho ongithandayo;
- Angingibongi;
"Ukube benginakho (isithombe esifana ... / izindebe zithanda ... / amabele anjenge-a / imilenze efana ...);
- Ngokuphambene nalokho, ukube bengingenakho (isisindo ngokweqile / igrafu enjalo);
- Ukube wayengumqashi / ikhanda;
- Ukube bengijwayele kanjena, bengizo ...;
- Ukube benginomyeni / umngani onjalo.
Vele, sonke ngezikhathi ezithile sizibuza imibuzo enjalo ...
Kepha! Uma uqala ukulengisa, uma kuphotha ekhanda lakho njalo (futhi kulokhu, isikhathi esifanele ubusuku lapho unakho) yizingcingo zomzimba wakho.
Yonke indawo ingozi.
Kusuka kuyo yonke indawo okudingeka ulinde ukuhlaselwa.
Ngidinga ukuvikela.
Into ebaluleke kakhulu ukusindisa impilo.
Kuyini ubuciko nobuciko?
Sinamandla - ukucasha / ukucasha / ukuthola indawo ephephile /
noma (inketho yesibili - ukuhlaselwa).
Kungcono ukuhlasela owokuqala. Amathuba amaningi okusinda.
Futhi siqala ukudiliza, yell, kakhulu, njll.
Mayelana nokwenzeka ezingeni lama-hormonal kuyindaba ehlukile.
Okufanele ngikwenze? Ingabe ikhona indlela yokuphuma? Yebo. Nakhu!
Akulula, kunjalo. Ukwemukelwa kwephilisi elilodwa ngeke kwenziwe. Kepha funda ukulala ngengane yokulala - uShere - mhlawumbe.
Izincomo zilula kakhulu.
Ukuze wenze lokhu, udinga ukubuka izingane.
Benzani?
1. Veza imizwa yakho obala: Kufana nokumamatheka. Ungathandi, ukubhikisha / kungaba ukubhonga.
2. Hambisa - buthule njalo ngezibambo, imilenze, ukukhasa, ukujika, hamba, thola, ujwayelane.
3. Yondla imikhiqizo ewusizo.
4. Lala lapho besomile futhi bekhululekile.
Vele, kufanele iguqulwe ngaphansi kwendlela yakho yokuphila. Kepha izimiso zifana kakhulu.
- Hambisa! Faka ukunyakaza empilweni yakho;
- Ungakopili imizwa (akunandaba + noma -). Kumele zivezwe (yiqiniso, indlela eyamukelekayo);
- Bona / ukuqonda / ukwenza okusha;
- Zilezele injabulo (futhi lokhu, kunjalo, akusho "ukulimala");
Ngokuhambisana nemithetho enjalo elula, okuningi empilweni yakho kungashintshwa. Ukulala kuyingxenye edingekayo yempilo yethu. Futhi uma thina, ngokuzumayo, sinqume ukuthi asidingi - impilo nakanjani izoshintsha. Futhi hhayi okungcono.
Lala kahle ukuze uphile kahle. Sekulungile okunjalo ngokuthi "ulala kabi, usebenza kabi."