Kodi mwatopa ndi nkhawa? Tiyeni tikambirane za njira zopumulirazi

Kodi nthawi zina mumamva ngati mwatopa ndi chilichonse ndipo mutu wanu watsala pang'ono kuphulika? Mavuto kuntchito, maudindo kunyumba, kuchuluka kwa magalimoto pamsewu, ntchito za ana, komanso nthawi zina mavuto muubwenzi wanu... Ndi zonsezi, kupsinjika komwe mumamva, ndiko kuti , kupsinjika maganizo , nthawi zina kumakhala kosapiririka, eti? Koma musadandaule, pali zinthu zambiri zosavuta komanso zothandiza kwambiri zomwe tingachite kuti tithetse vutoli. Tiyeni tikambirane za izi lero.

Kodi kupsinjika maganizo kwenikweni n’chiyani?

Mwachidule, kupsinjika maganizo ndi momwe ubongo ndi thupi lanu limayankhira pamavuto, kupsinjika, kapena ngozi. Tangoganizirani kuti mukuyenda mumsewu ndipo galu mwadzidzidzi akukulumphirani. Thupi lanu nthawi yomweyo limakonzekera kumenyana kapena kuthawa. Izi ndi zomwe timatcha yankho la "nkhondo kapena kuthawa" . Kugunda kwa mtima wanu kumawonjezeka, kupuma kwanu kumafulumira, ndipo minofu yanu imalimba. Iyi ndi njira yachilengedwe yodzitetezera ya thupi lanu.

Koma vuto limayamba pamene kupsinjika maganizo kumeneku kumakhala kosalekeza, kapena kosatha . Mwachitsanzo, kupsinjika maganizo komwe kumachitika chifukwa cha mavuto omwe akuchitika kuntchito, mavuto azachuma, mikangano ya m'banja, kapena matenda osatha kungawononge matupi ndi malingaliro athu pakapita nthawi. Pa nthawi ya mliri wa COVID-19, ambiri a ife takhala tikukumana ndi kupsinjika maganizo kwa nthawi yayitali chifukwa cha kusungulumwa komanso kudzipatula. Kupsinjika maganizo kwamtunduwu kumathanso kuyambitsa matenda aakulu amisala monga nkhawa ndi kuvutika maganizo .

Kodi tingatani kuti tipumule?

Nkhani yabwino ndi yakuti pali njira zambiri zopumulira zomwe zingatithandize kuthana ndi kupsinjika maganizo kumeneku. Koma kumbukirani, palibe njira imodzi yokwanira onse. Chomwe chimagwira ntchito bwino kwa munthu mmodzi sichingagwire ntchito kwa wina. Chifukwa chake, ndikofunikira kuyesa njira zingapo izi ndikupeza yomwe ikukugwirani ntchito bwino komanso yomwe ikukuthandizani.

Tiyeni tiwone njira zina zomwe zimagwiritsidwa ntchito kwambiri pochepetsa ululu.

1. Maseŵero olimbitsa thupi opumira kwambiri (Maseŵero olimbitsa thupi opumira)

Iyi ndi njira yosavuta komanso yachangu kwambiri yochitira izi. Mutha kuchita izi kulikonse, nthawi iliyonse. Khalani pansi kapena gonani pamalo chete. Pumirani mpweya wambiri kudzera mu mphuno yanu, kenako tulutsani mpweya pang'onopang'ono kudzera pakamwa kapena mphuno yanu.

Njira ya "4-7-8 " ndi njira yotchuka kwambiri pa izi.

• Pumirani pang'onopang'ono kudzera mu mphuno mwanu kwa masekondi anayi.
• Gwirani mpweya umenewo kwa masekondi 7.
• Kenako, tulutsani mpweya pang'onopang'ono kudzera pakamwa panu kwa masekondi 8.

Mukachita izi kangapo, kugunda kwa mtima wanu kudzawongoleredwa ndipo mudzakhala bata lalikulu.

2. Kusamala ndi Kusinkhasinkha kwa Mantra

Kuganizira bwino ndi chizolowezi choganizira kwambiri za nthawi yomwe ilipo. Kumaphatikizapo kuzindikira mpweya wanu, momwe thupi lanu limamvera, malingaliro anu (popanda kuwaweruza), ndi malo ozungulira. Kusinkhasinkha kwa mantra ndi kosiyana pang'ono. Kumaphatikizapo kuyang'ana kwambiri chinthu chimodzi, monga mawu ngati "Buddha," kapena lawi la kandulo.

Kaya mugwiritse ntchito njira iti, zidzakhala zovuta kuti maganizo anu akhazikike poyamba. Maganizo anu adzayendayenda. Izi ndi zachilendo. Chofunika ndikuzindikira nthawi yomwe maganizo anu ayendayenda ndikubwezeretsa chidwi chanu pang'onopang'ono ku kusinkhasinkha. Mukamachita izi, mudzakhala okhoza kulamulira maganizo anu.

3. Kupumula Minofu Mopitirira Muyeso

Mu njira iyi, timalimbitsa dala magulu a minofu m'thupi limodzi ndi limodzi, kenako timawamasula kwathunthu. Izi zitha kuchitikanso limodzi ndi masewera olimbitsa thupi opumira.

Khalani pansi kapena gonani bwino, tsekani maso anu, ndikupumira mpweya wambiri. Mutha kuyamba ndi zala zanu zamanja ndikukweza mwendo wanu. Kapena gwirani mwendo wanu pansi kuchokera pamutu panu. Mwachitsanzo, limbitsani minofu ya miyendo yanu kwa masekondi pafupifupi 5, igwireni, kenako ipumulitseni kwathunthu kwa masekondi pafupifupi 30. Chitani izi pa ziwalo zonse za thupi lanu, kuphatikizapo miyendo yanu, ntchafu, m'mimba, m'manja, pakhosi, ndi nkhope. Izi zithandiza kumasula kupsinjika m'ziwalo zonse za thupi lanu.

Chofunika: Ngati muli ndi ululu wa minofu, kuvulala kwakukulu, kapena vuto la ululu wosatha, onetsetsani kuti mwalankhula ndi dokotala wanu musanachite masewera olimbitsa thupi awa.

4. Zithunzi Zotsogozedwa kapena Kuwonetsera

Iyi ndi njira yokongola kwambiri. Chomwe chimachitika apa ndi chakuti, ndi mphamvu ya malingaliro anu, mumatengedwa kupita kumalo amtendere komanso opanda phokoso. Tangoganizani kuti mukuyenda m'munda wokongola wa tiyi m'mawa wozizira ku Nuwara Eliya. Mphepo yozizirayo, fungo la masamba a tiyi, phokoso la mbalame ... tangoganizani mukukumana ndi zonsezi ndi mphamvu zanu zisanu. Kapena, tangoganizani muli pagombe lanu lopanda phokoso lomwe mumakonda, mukumvetsera phokoso la mafunde ndikuwona dzuwa likulowa. Maganizo anu akadzaza ndi nkhawa, kuganiza ngati izi kumakupatsani mpumulo waukulu.

Kuchita masewera olimbitsa thupi ndi njira zina zopumulira

Kuwonjezera pa njira zomwe zili pamwambapa, tingachite zinthu zina zambiri.

• Yoga ndi Tai Chi: Zonsezi ndi njira zakale zochitira masewera olimbitsa thupi zomwe zimaphatikiza kaimidwe ka thupi, njira zopumira, ndi kusinkhasinkha. Zimathandiza kuti thupi likhale losinthasintha komanso kuti maganizo akhale bata. Ndikofunikira kuphunzira kaimidwe koyambira motsogozedwa ndi mphunzitsi wodziwa zambiri.

• ZachizoloweziKuchita Masewera Olimbitsa Thupi : Kuchita masewera olimbitsa thupi kulikonse komwe mumakonda, monga kuyenda, kuthamanga, kukwera njinga, kapena kusambira, ndi njira yabwino yochepetsera nkhawa. Tikamachita masewera olimbitsa thupi, ubongo wathu umatulutsa ma endorphins, "mahomoni achimwemwe." Izi zimatipangitsa kumva bwino ndipo zimatithandiza kuiwala mavuto athu. Ngakhale kuchita masewera olimbitsa thupi kwa mphindi 20-30 patsiku kungapangitse kusiyana kwakukulu.

• Njira Zina: Kuwonjezera pa izi, njira monga Biofeedback (kuyeza ndi kuwongolera ntchito za thupi), Massage therapy, Music therapy, Art therapy, ndi Aromatherapy zimagwiritsidwanso ntchito pochepetsa nkhawa.

Njira iliyonse yomwe mukuyesera, chofunika kwambiri ndikupitiriza kuchita izi ngati chizolowezi. Musamangochita izi kwa tsiku limodzi kenako nkusiya. Patulani nthawi yochepa yochitira izi tsiku lililonse kapena kangapo pa sabata.