Wake wazizwa sengathi ukucindezeleka kuyindlela yempilo yokudlala ngawe?  Umzuzu owodwa, uphatha izinto njengochwepheshe. Okulandelayo, ukhungethwe umugqa wesihloko we-imeyili oqala ngokuthi “Ungakubheka lokhu?”  Ukucindezeleka akupheli—kumane kushintsha imvunulo.  Eminyakeni engu-7 edlule, ngangicindezelekile ngokuthola indlela yokuqalisa ukutshalwa kwezindlu.  Eminyakeni emithathu edlule, kwakumayelana nokukhulisa ibhizinisi lami ngenkathi ngigingqa intaba yezibopho.  Manje? Kumayelana nokwenza amagama alungile ukuze uxhumane nezinkulungwane zabantu, ngethemba lokuthi kuzokwenza umehluko ezimpilweni zabo.  Iqiniso liwukuthi,  ukuphila okungenakucindezeleka kuyinganekwane.  Kodwa nazi izindaba ezinhle: ukucindezeleka akusona isitha sakho. Yinkundla yakho yokuqeqesha. Kahle kahle, futhi ungakwazi ukubhekana nanoma yini.  Nazi izindlela eziyisithupha zokukusiza ukuthi uguqule ingcindezi ibe isikhali sakho esiyimfihlo:   1. Yehlisa Ijubane (Ngokujulile, Awulona Irobhothi)  Lapho ujaha, yonke into izizwa iphuthumayo—kulapho amaphutha eyenzeka khona.  Ithathe ku-Carl Lewis, owine indondo yegolide yama-Olympics ogijime ngokushesha kakhulu  ngomzamo ongu-85%.  Iqhinga eliphikisayo? Yehlisa ijubane ukuze usheshise.  Nansi indlela:    Uma uzizwa uphuthuma, yima kancane kancane noma kabili. Hlukanisa umjikelezo:    Qala ngokuwina okuncane—gxila ekuqedeni umsebenzi owodwa ngesikhathi esikhundleni sokuzenza izinto eziningi ukhohlwe. Setha amagxathu wamabomu:    Phinda amazwibela njengokuthi "ukunensa kushelela, ukushelela kuyashesha" lapho uzithola uthukile. I-Anchor enemisho egxilile:  Umhlaba ngeke uphele uma uthatha isikhashana ukuhlanganisa kabusha.   2. Phefumula Njengoba Uqonde  Ukucindezeleka kuthumba isimiso sakho sezinzwa, kodwa umoya wakho ungabuyisela ukulawula.  Nawa amasu amabili ososayensi bezinzwa abafunga ngawo:    Ukuhogela okubili okusheshayo ngekhala lakho, kulandelwa i-exhale eyodwa omude ngomlomo wakho. Yenza lokhu kathathu ukuze uthulise imizwa yakho ngaphansi komzuzu. I-Physiological Sigh:    Phefumula imizuzwana emi-4, ubambe imizuzwana eyi-7, ukhiphe imizuzwana eyi-8. Le nqubo ingathuthukisa ngisho nokulala uma yenziwa ngaphambi kokulala. 4-7-8 Indlela:  Lawa akuwona nje amaqhinga “woo-woo”. Basebenza ngoba bagqekeza uhlelo lwakho lwezinzwa lwe-parasympathetic, olunesibopho sokuthobisa umzimba wakho.  Ithiphu Yochwepheshe: Bhangqa lokhu nomsebenzi osuvele uwenza nsuku zonke—njengokuxubha amazinyo noma ukuhlala kuthrafikhi—ukuze kube imvelo yesibili.   3. Kubhale Konke (Ungavumeli Ingqondo Yakho Ibambe Ingcindezi)  Ingqondo yakho ayiyona iyunithi yokugcina yakho konke ukukhathazeka, uhlu lwezinto okufanele uzenze, noma umcabango ongenele.  Ikhiphe ekhanda lakho uyibeke ephepheni.  Zama lokhu:    (   ): Chitha imizuzu engama-20 njalo ekuseni ubhala ukusakazwa kokwazi. Ungahlungi noma uhlele—vele uyikhiphe. Amakhasi Asekuseni nguJulia Cameron    Ngaphambi kokulala, bhala phansi konke okukukhathazayo engqondweni yakho. Bese, hlela izinto ngokuphuthuma. Ngokuvamile, uzothola ukuthi iningi alikho kabi njengoba lizizwa. Uhlu Lokulahla Ukucindezeleka:  Kungani kusebenza: Ukubhala kuphoqa ukucaca. Awukwazi ukubhekana nokukhathazeka okungenangqondo, kodwa ungakwazi ukuxazulula inkinga yekhonkrithi.   4. Lungisa Ubuchopho Bakho Ukuze Ulungise Ukucindezeleka Kwakho  Masingakugcobi:  ubuchopho bakho buyinjini, futhi ukucindezeleka ukukhanya okubomvu okuyisixwayiso.  Nansi indlela yokuyishuna:    Beka kuqala amahora angama-7-8. Ukucindezeleka kuzwakala kubi kakhulu izikhathi ezingu-10 uma ungalali kahle. Ukulala:    Ngisho nokuphelelwa amanzi emzimbeni okuncane kungakhuphula amazinga e-cortisol. IHydrate:    Ukuzivocavoca kuyikhodi yokukhohlisa yokunciphisa amahomoni okucindezeleka. Ngisho nokuhamba imizuzu engu-10 kungenza izimanga. Hambisa:    Nciphisa ushukela kanye nodoti ogayiwe. Engeza ukudla okunothe nge-magnesium njengesipinashi, ama-alimondi, noshokoledi omnyama. Umsoco:    Nciphisa inkundla yezokuxhumana kanye nokuskrola kwe-doom. Setha izibali sikhathi zohlelo lokusebenza noma ushintshele kumodi ye-grayscale ukuze unqande ukusetshenziswa ngokweqile. I-Screen Detox:  Ithiphu Lochwepheshe: Phatha ubuchopho bakho njengemoto ebizayo. Ubungeke uwufake uphethiloli ongafuneki kuFerrari—ngakho kungani uzenzela wena?   5. Hlehlisa (Umbono uyikho konke)  Uma uguqe ngamadolo ekucindezelekeni, yonke inkinga encane izwakala njengokuphela komhlaba.  Kodwa nawu umbuzo ongakongela amahora wokucabanga ngokweqile:   "Ingabe lokhu kuzobaluleka eminyakeni emi-5?"  Uma impendulo ithi cha, ungayiniki ngaphezu kwemizuzu emi-5 yamandla akho.  Nakhu okunye:    Kucabange ngokuningiliziwe. Ngokuvamile, uzobona ukuthi akuyona inhlekelele njengoba ingqondo yakho ikwenza kubonakale. “Isiphi isimo esibi kakhulu?”  Umbono awukona nje ukunciphisa ukucindezeleka-umayelana nokuzikhumbuza ukuthi yini ebaluleke ngempela.   6. Hlela kabusha Ingxoxo Yakho Yangaphakathi  Ingqondo yakho ihlezi ilalele lokho okushoyo kuwena.  Shintsha ulimi lwakho, futhi ushintshe indlela ozizwa ngayo.  Zama lezi zakhiwo kabusha:    Indlela osabela ngayo ekucindezelekeni komzimba wakho icishe ifane nesasasa. Ngokuzayo uma “uthukile,” zitshele ukuthi “uyapompa.” Ngithukile → Ngijabulile:    Awehlulekanga; wafunda. Futhi ukufunda kuyinqubekelaphambili. Ukwehluleka → Impendulo:    Shifta kwisibopho uye ethubeni. ("Ngiqala ukubhala le imeyili" ishaya ngendlela ehlukile kunethi "Kufanele ngibhale le imeyili.") Kufanele → Ifike kokuthi:  Ithiphu Yochwepheshe: Gcina uhlu lwamafreyimu kabusha kufoni yakho. Zisebenzise lapho ukukhuluma kabi ngawe kuqala ukuvunguza.   Indlela Yokwenza Lezi Zisebenze Isikhathi Eside  Ukulawula ingcindezi akusona nje “ingilazi ephukile uma kunesimo esiphuthumayo”.  Nansi indlela yokwakha isimiso sansuku zonke sokuzivikela ekucindezelekeni:    Qala usuku lwakho ngemizuzu emi-5 yokuphefumula okujulile noma ukubhala ijenali. Ukusetha kabusha kwasekuseni:    Thatha ikhefu lemizuzu engu-10 ukuze ulule, uhambe, noma uhlale uthule. Ukungena Kwasemini:    Bhala uhlu lwakusasa futhi uphethe usuku ngokubonga. Umoya Wakusihlwa Wakusihlwa:  Kucabange njengokugcina ukuvikela impilo yakho yengqondo.   Umcabango Wokugcina  Ukucindezeleka akusho ukuthi uyehluleka. Kusho ukuthi uyazama.  Kodwa nansi into: akumele udlule kukho wedwa.  Cela usizo lapho uludinga.  Sebenzisa lezi zindlela ukuze ususe umkhawulo.  Futhi khumbula:   . Yonke inselele obhekene nayo ikucijela elandelayo  Amagagasi ngeke ame, kodwa ungafunda ukuntweza njengochwepheshe.  Kuze kube ngokuzayo,  UBen

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