Kodi mwatopanso ndi nkhawa? Tiyeni tikambirane momwe mungachepetsere nkhawa (Kusamalira Kupsinjika Maganizo)

Kupsinjika maganizo , kapena monga tonse tikudziwira, ndi gawo la miyoyo yathu. Ndipotu, pali nthawi zina pamene kupsinjika maganizo kungatithandize kuchita zinthu ndikuchita zinthu. Nthawi zina, kupsinjika maganizo kwambiri ndi gawo lachibadwa la moyo, monga pamene tikukumana ndi matenda aakulu, kutayika kwa ntchito, kapena imfa ya wachibale. Ndizachibadwa kumva chisoni komanso kuda nkhawa nthawi ngati izi.

Koma ngati chisoni ndi nkhawa imeneyi zipitirira milungu ingapo, ndipo ngati ikuyamba kusokoneza ntchito zanu zapakhomo kapena ntchito, ndiye kuti muwonane ndi dokotala wanu ndipo mulankhule naye. Kenako dokotalayo adzalankhula nanu ndikusankha chithandizo chomwe mukufuna, monga uphungu (mankhwala) kapena, ngati pakufunika, mankhwala.

Zinthu zofunika zomwe mungachite kuti muchepetse kupsinjika maganizo kusanayambe

Tisanalole kupsinjika maganizo kutigwetse m'mutu n’kusandutsa vuto lalikulu, pali zinthu zambiri zomwe tingaphunzire kuti tidzilamulire tokha. Ngati mugwiritsa ntchito malangizo ang'onoang'ono awa m'moyo wanu, mudzatha kuwongolera kupsinjika maganizo kwambiri.

• Khalani ndi maganizo abwino: Yesetsani kuona zabwino mu chilichonse. Mavuto akabuka, yesetsani kuganiza kuti, "Ndingathane bwanji ndi izi?" m'malo moganiza kuti "N'chifukwa chiyani izi zikundichitikira?"

• Landirani zinthu zomwe simungathe kuzilamulira: Pali zinthu zomwe sitingathe kuzilamulira. Ganizirani zinthu monga magalimoto pamsewu, khalidwe la anthu ena. Kuda nkhawa ndi zinthuzi kungokuwonjezerani nkhawa. Choncho, tsimikizani kuti "Sindingathe kusintha izi."

• Khalani otsimikiza mtima: M'malo mofotokoza malingaliro anu ndi malingaliro anu mokwiya kapena mofuula, yesetsani kuwafotokoza modekha komanso momveka bwino. Mwachitsanzo, munthu wina akakupatsani ntchito yomwe simungathe kuchita, m'malo mokwiya ndikunena kuti, "Ndi vuto lalikulu, mukundipatsa chilichonse!", mutha kupewa mavuto ambiri osafunikira mwa kunena modekha kuti, "Pepani, ndili kale wotanganidwa kwambiri kuti ndichite izi."

• Samalirani nthawi yanu bwino: Lembani ntchito zanu za tsiku ndi tsiku motsatira ndondomeko. Ikani patsogolo zinthu zofunika kwambiri. Izi zingakuthandizeni kuchotsa malingaliro akuti "Ndili wotanganidwa kwambiri, ndilibe nthawi yochitira chilichonse."

• Yesetsani kunena 'ayi': M'chikhalidwe chathu, nthawi zina kunena 'ayi' n'kovuta. Koma musaope kunena 'ayi' pa pempho lomwe limakukakamizani kwambiri.

• Pezani nthawi yochita zinthu zomwe mumakonda: Pezani nthawi yochepa tsiku lililonse yochitira zinthu zomwe mumakonda. Ikhoza kukhala kuwerenga buku, kumvetsera nyimbo, kulima dimba, kapena kujambula.

• Mowa,Pewani kugwiritsa ntchito mankhwala osokoneza bongo : Musagwiritse ntchito mowa, ndudu, kapena mankhwala ena osokoneza bongo ngati njira yothetsera nkhawa. Ngakhale zingawoneke ngati mukupeza mpumulo kwakanthawi, zidzangowonjezera nkhawa m'thupi lanu.

• Khalani ndi okondedwa anu: Kambiranani za mavuto anu ndi mnzanu wodalirika kapena wachibale wanu. Kulumikizana ndi anthu ena ndi njira imodzi yabwino kwambiri yochepetsera nkhawa.

Yesani kusintha moyo wanu

Tiyeni tsopano tiwone zinthu zofunika zomwe mungawonjezere pa moyo wanu kuti muchepetse kupsinjika maganizo.

1. Kuchita masewera olimbitsa thupi

Chimodzi mwa ubwino waukulu wa masewera olimbitsa thupi ndi kugona tulo tabwino usiku . Kugona tulo tabwino usiku kumatanthauza kuti muli ndi luso lalikulu lothana ndi kupsinjika maganizo. Kafukufuku wapeza kuti anthu ochita masewera olimbitsa thupi amagona tulo tabwino kwambiri, komwe ndi mtundu wa tulo tambiri tomwe timakonza ubongo ndi thupi . Koma kumbukirani kuti kuchita masewera olimbitsa thupi pafupi ndi nthawi yogona kungasokoneze tulo kwa anthu ena.

Komanso, tikamachita masewera olimbitsa thupi, matupi athu amatulutsa mahomoni monga ma endorphins ndi ma endocannabinoids . Awa ndi mankhwala achilengedwe ochepetsa ululu, owonjezera tulo, komanso otonthoza maganizo. Ma mahomoni amenewa ndi omwe amachititsanso kuti munthu ayambe "kugona mopitirira muyeso" zomwe anthu ena amakumana nazo atatha kuthamanga kwa nthawi yayitali.

2. Zakudya zabwino

Ubwino wa chakudya chabwino komanso chopatsa thanzi siwongokhudza thupi lokha, komanso ndi wofunikira kwambiri pa thanzi la maganizo. Zakudya zoyenera zimatha kuchepetsa zotsatira za kupsinjika maganizo, kulimbitsa chitetezo cha mthupi, komanso kuwongolera kuthamanga kwa magazi. Zakudya zokhala ndi shuga wambiri ndi mafuta, monga zakudya zopanda thanzi, zimachita zosiyana kwambiri. Ndizachibadwanso kulakalaka zakudya izi mukakhala ndi nkhawa.

Choncho, dziwani zakudya zokhala ndi chakudya chochuluka cha carbohydrate (mbatata, mpunga wofiirira, oats), mapuloteni opanda mafuta ambiri (nsomba, nkhuku, mazira, mtedza), ndi mafuta abwino monga omega-3.

Zakudya zokhala ndi ma antioxidants nazonso ndizofunikira kwambiri. Zimathandiza kuteteza maselo a thupi lathu ku kuwonongeka komwe kumachitika chifukwa cha kupsinjika kwa nthawi yayitali. Zili ndi zipatso zambiri, ndiwo zamasamba, zitsamba, ndi zonunkhira (ginger, turmeric) monga izi.

3. Gonani bwino

Chimodzi mwa zotsatirapo zazikulu za kupsinjika maganizo ndi kusowa tulo. Ngati mukuvutika kugona masiku osachepera atatu pa sabata kwa miyezi yoposa itatu, mutha kukhala ndi vuto la kusowa tulo . Mukataya tulo tochuluka, mumakhala ndi nkhawa zambiri, komanso mumakhala ndi nkhawa zambiri, mumataya tulo tochuluka. Zili ngati kuzungulira.

Nazi zizolowezi zina zomwe zimakuthandizani kugona bwino:

• Kuchita masewera olimbitsa thupi tsiku lililonse.
• Khalani padzuwa masana.
• Pewani kumwa mowa ndi caffeine (tiyi, khofi) nthawi yogona isanafike.
• Khalani ndi chizolowezi chogona nthawi yomweyo tsiku lililonse ndikudzuka nthawi yomweyo.
• Siyani kugwiritsa ntchito foni yanu, piritsi, kapena TV osachepera theka la ola musanagone.
• Chitani zinthu zotonthoza, monga kusinkhasinkha, musanagone.

4. Njira Zopumulira

• Yoga: Iyi ndi masewera olimbitsa thupi komanso kusinkhasinkha. Maseŵera a yoga oyenda pang'onopang'ono, kutambasula, komanso kupuma mozama ndi abwino kwambiri pochepetsa nkhawa.
• Kusinkhasinkha: Kuchita zinthu moganizira bwino komanso kuganizira kwambiri zinthu kungathandize kuchepetsa nkhawa ndi nkhawa.
• Kupuma Mozama: Iyi ndi masewera olimbitsa thupi osavuta omwe mungachite kulikonse, nthawi iliyonse. Khalani pansi momasuka, ikani dzanja limodzi pamimba panu ndi lina pachifuwa panu. Pumirani mpweya wozama kudzera mu mphuno mwanu. Muyenera kumva mimba yanu ikukwera kwambiri kuposa pachifuwa panu. Kenako tulutsani mpweya pang'onopang'ono. Kuchita izi kangapo kudzakuthandizani kukhala chete.
• Biofeedback: Iyi ndi njira yochizira yomwe imachitidwa ndi katswiri. Masensa amalumikizidwa ku thupi kuti akuthandizeni kuyang'anira momwe kugunda kwa mtima wanu ndi kuthamanga kwa magazi zimasinthira panthawi ya kupsinjika. Kudzera mu izi, mumaphunzitsidwa kuwongolera kusinthaku.
• Chithandizo cha Kuseka: Tikamaseka, thupi lathu limalandira mpweya wambiri. Limatulutsa mahomoni omwe amatisangalatsa. Choncho mvetserani nkhani yoseketsa, onerani filimu yoseketsa, ndikuseka ndi anzanu.
• Chithandizo Cholankhulana: Nthawi zina kulankhula ndi katswiri wa zamaganizo kapena mlangizi kungakhale kothandiza kwambiri. Njira monga Chithandizo Choganiza Bwino (CBT) zingakuthandizeni kusintha maganizo anu oipa.