Kodi mumakumbukiranso zinthu zina khumi pamene mukuchita chinthu chimodzi? Kodi maganizo anu amayendayenda mukamawerenga buku kapena kuonera kanema? Izi zimachitika kawirikawiri kwa anthu omwe ali ndi ADHD ( Attention-Deficit/Hyperactivity Disorder ). Mankhwala ndi chithandizo zimathandiza kwambiri pa izi. Koma si zokhazo zomwe muli nazo. Kafukufuku watsopano tsopano akuwonetsa kuti kusinkhasinkha mwanzeru kungakhale njira yabwino yokhazikitsira mtima wanu ndikukonza chidwi chanu.
Kafukufuku akusonyeza kuti akuluakulu oposa gawo limodzi mwa magawo atatu omwe ali ndi ADHD amagwiritsa ntchito njira imeneyi, ndipo pafupifupi 40% mwa iwo amanena kuti zotsatira zake ndi zabwino kwambiri. Mosiyana ndi mankhwala ena, kusinkhasinkha mwanzeru sikutanthauza kuti munthu walandira mankhwala kapena kupita kwa dokotala. Mutha kuchita izi mutakhala pampando, mukuyenda, kapena ngakhale mukuchita yoga.
Kodi izi zimathandiza bwanji ndi ADHD?
Tangoganizirani motere. Ngati minofu m'thupi mwathu ndi yofooka, timaigwiritsa ntchito kuti tiilimbikitse, sichoncho? Lingaliro lomweli limagwiranso ntchito pa ubongo wathu.
Kusinkhasinkha mwanzeru ndi njira yochitira zinthu moganizira bwino yomwe imalimbitsa luso lanu lolamulira chidwi chanu . Imakuphunzitsani kudziyang'anira nokha ndikuyang'ana pa chinthu china. Maganizo anu akamayenda, amakuphunzitsani kuti muwabwezeretse ku nthawi yomwe muli nayo. Zimathandizanso kuti muzindikire bwino momwe mukumvera, zomwe zingakuthandizeni kulamulira zilakolako zanu.
Malinga ndi sayansi, kusinkhasinkha kumakhulupirira kuti kumalimbitsa prefrontal cortex, gawo la ubongo wathu lomwe limayang'anira kwambiri kusamala kwathu, kukonzekera, komanso khalidwe lathu losaganizira bwino. Sikuti zokhazo, kusinkhasinkha kumathandizanso kukweza kuchuluka kwa neurotransmitter yotchedwa dopamine, yomwe imadziwika kuti ndi yotsika muubongo wa anthu omwe ali ndi ADHD.
Kumbukirani, izi zili ngati kuphunzitsa ubongo. Simungayembekezere zotsatira usiku umodzi. Chofunika kwambiri ndikuchita pang'onopang'ono komanso moleza mtima.
Thandizo la yoga
Kafukufuku wasonyeza kuti yoga ingathandize kuthana ndi zizindikiro za ADHD. Komabe, kafukufuku wambiri pa izi wachitika pa ana. Monga kusinkhasinkha, yoga imawonjezeranso kuchuluka kwa dopamine komansoKumalimbitsa prefrontal cortex . Kafukufuku wina adapeza kuti ana omwe amachita yoga kwa mphindi 20, masiku awiri pa sabata, kwa milungu 8 anali ndi zigoli zabwino pa mayeso oyesa chidwi.
Ndi maubwino ena ati omwe alipo kupatula ADHD?
Kuwonjezera pa kuchepetsa zizindikiro za ADHD, njira izi zochepetsera nkhawa zili ndi maubwino ena angapo.
| Phindu | Kodi zimenezo zimachitika bwanji? |
|---|---|
| Kudzidalira kwambiri | Anthu omwe ali ndi ADHD nthawi zambiri amadziimba mlandu chifukwa amavutika kumaliza ntchito pa nthawi yake komanso kukumbukira zinthu. Nthawi zambiri amakhala ndi maganizo monga akuti, "Sindingathe kuchita chilichonse." Kusinkhasinkha ndi chida chabwino kwambiri chochepetsera mawu otsutsawa m'mutu mwanu. |
| Kuchepetsa kupsinjika maganizo | Tikamadzimva kuti tilibe mphamvu komanso sitingathe kudziletsa, mahomoni a kupsinjika maganizo m'thupi lathu amawonjezeka. Anthu omwe amasinkhasinkha nthawi zonse apezeka kuti ali ndi mahomoni otsika a kupsinjika maganizo ngakhale panthawiyi. |
| Zimathandiza kuchepetsa thupi | Kuchita kusinkhasinkha mwanzeru kungakuthandizeni kukhala osamala kwambiri ndi chilichonse chimene mumachita, makamaka zomwe mumadya. Izi zingakuthandizeni kuchepetsa kudya kwanu mopitirira muyeso komanso kukuthandizani kuchepetsa thupi. |
Malangizo othandiza osinkhasinkha kwa munthu amene ali ndi ADHD
"N'zosavuta kunena kuposa kuchita," mwina mukuganiza choncho. Kukhala chete ndikuyang'ana kwambiri pamene muli ndi ADHD kungakhale kovuta. Koma musadandaule. Nazi malangizo othandiza omwe angakuthandizeni.
Koma musanayambe zinthu izi, ndikofunikira kukambirana ndi dokotala wanu za vuto lanu la ADHD . Ndi bwino kukambirana naye momwe njirazi zikugwirizanirani ndi inu komanso momwe zimagwirira ntchito ndi mankhwala omwe mukumwa.
- Ngati maganizo anu akuyendayenda: Kodi muli ndi maganizo omwe akuyendayenda m'maganizo mwanu? Tangoganizirani thambo lokongola labuluu. Thambo limenelo ndi chidziwitso chanu. Mitambo yoyera yomwe ikuyandama mmenemo ndi maganizo anu. Yesani kuyang'ana malo pakati pa mitambo imeneyo, kutanthauza thambo labuluu. Kenako maganizo anu adzabwerera kumalo amodzi.
- Ngati zikukuvutani kukhala pamalo amodzi: Palibe vuto. Kuyenda mosinkhasinkha kuli bwino ngati kukhala pansi mosinkhasinkha. Ngati mwasokonezeka mukuyenda, pang'onopang'ono bweretsani chidwi chanu ku kumva mapazi anu akugunda pansi.
- Thandizo pakupanga izi kukhala chizolowezi: Mungafunike thandizo pang'ono pakupanga izi kukhala chizolowezi cha tsiku ndi tsiku. Ikani chikumbutso pafoni yanu, kapena chilembeni pa kalendala yanu nthawi yomweyo tsiku lililonse.
- Lowani ndi mnzanu: Kupita ku malo ochitira masewera olimbitsa thupi ndi mnzanu n'kosavuta kuposa kupita nokha, ndipo kukhala ndi mnzanu wosinkhasinkha kapena kuchita yoga ndi njira yabwino yopitirizira.
Uthenga Wopita Nawo Kunyumba
- ADHD si vuto lokhalo la chidwi, komanso limakhudza malingaliro anu ndi khalidwe lanu losaganizira bwino.
- Kusinkhasinkha ndi yoga sizingalowe m'malo mwa mankhwala omwe dokotala wanu amakupatsani, koma ndi njira ziwiri zabwino komanso zothandiza zowonjezera.
- Njira zimenezi zimaphunzitsa ziwalo za ubongo wanu zomwe zimalamulira chidwi ndikuthandizira kusintha kwa mankhwala monga dopamine .
- Yambani ndi mphindi 5 patsiku. Musadzivutitse. Chofunika kwambiri ndikupitiriza.
- Musaiwale kulankhula ndi dokotala wanu musanayambe chilichonse chatsopano, makamaka ngati mukulandira chithandizo china.
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