Kodi muli nokha amene muli ndi vuto la kuvutika maganizo? Yesani zinthu izi kuti mukhale bwino tsiku ndi tsiku!

Kuvutika maganizo kungakupangitseni kumva ngati simungakwanitse komanso kuti simungathe kudziletsa. Koma pali zinthu zina zomwe mungachite kuti muwonjezere kusangalala kwanu ndikukuthandizani kuti mumve bwino. Kuwonjezera pa mankhwala omwe dokotala wanu amakupatsani, kugwiritsa ntchito zizolowezi zosavutazi m'moyo wanu kungakuthandizeni kuti moyo wanu ukhalenso bwino. Tiyeni tiwone zina mwa zinthu zomwe mungayambe kuchita lero.

Kuchita masewera olimbitsa thupi - mankhwala abwino kwambiri a thupi ndi maganizo

Kafukufuku wapeza kuti kuchita masewera olimbitsa thupi nthawi zonse kungakhale njira yabwino yothandizira anthu kuchira ku kuvutika maganizo. Sizikukhudza mtundu wa masewera olimbitsa thupi omwe mumachita. Ingosankhani chinthu chomwe mumakonda komanso chomwe chimakusangalatsani. Ngakhale kuyenda tsiku lililonse kungakuthandizeni.

Ngati nthawi zambiri simuchita masewera olimbitsa thupi, yambani pang'onopang'ono. Pang'onopang'ono onjezerani nthawi yanu kufika pa mphindi 30 patsiku. Ngati n'kotheka, chita masewera olimbitsa thupi ndi mnzanu kapena wachibale wanu. Izi zidzakuthandizani kukhala ndi chilimbikitso chopitiriza. Ngati mukuvutika kuyamba kuchita masewera olimbitsa thupi, lankhulani ndi dokotala wanu ndikupempha thandizo popanga dongosolo lochita masewera olimbitsa thupi lomwe lili loyenera kwa inu.

Pezani mpumulo ku dzuwa.

Anthu ena akhoza kukhala ndi vuto lotchedwa Seasonal Affective Disorder (SAD). Mwachidule, uwu ndi mtundu wa kuvutika maganizo. Nthawi zambiri kumachitika m'miyezi ya autumn ndi yozizira, pamene kuwala kwa dzuwa kumakhala kochepa komanso nyengo yozizira imakhala yochepa. Nthawi zambiri zimatha m'miyezi ya masika ndi chilimwe, pamene dzuwa limawala kwambiri. Ngati mukuganiza kuti muli ndi vutoli, funsani dokotala wanu za chithandizo cha kuwala. Komanso, kungolandira kuwala pang'ono m'mawa kungakuthandizeni kusintha maganizo anu.

Kugona - Chitani bwino, muyeso woyenera

Matenda a kuvutika maganizo, komanso mankhwala ena omwe amagwiritsidwa ntchito pochiza matendawa, angakhudze tulo tanu. Anthu ena amagona kwambiri. Ena amakhala ndi vuto la kusowa tulo. Izi zingachitike chifukwa chosagona usiku kapena kudzuka m'mawa kwambiri. Kusagona mokwanira kungakukhudzeni kwambiri momwe mukumvera. Tiyeni tiwone kuchuluka kwa kugona komwe mumafunikira malinga ndi zaka.

Zizolowezi zimenezi zidzakuthandizani kugona bwino.

• Gwirani ntchito nthawi zonse: Gonani ndi kudzuka nthawi yomweyo tsiku lililonse. Musasinthe chizolowezichi ngakhale kumapeto kwa sabata.
• Chepetsani kugona kwanu masana: Ngati mumagona masana, chepetsani mphindi 10-20. Kugona nthawi yayitali kuposa pamenepo kungapangitse kuti zikhale zovuta kugona usiku.
• Musachite masewera olimbitsa thupi musanagone: Kuchita masewera olimbitsa thupi masana ndikwabwino kuti mugone bwino usiku. Koma musachite masewera olimbitsa thupi mkati mwa ola limodzi ndi theka (mphindi 90) kuchokera nthawi yogona. Izi zitha kuwonjezera kutentha kwa thupi lanu komanso kugunda kwa mtima, zomwe zingasokoneze tulo tanu.
• Khazikitsani mtima wanu: Chitani zinthu zotonthoza musanagone. Ndi bwino kuwerenga buku, kumvetsera nyimbo zotonthoza, kapena kuchita masewera olimbitsa thupi pang'onopang'ono.
• Pewani kumwa mowa: Musagwiritse ntchito mowa ngati chithandizo cha tulo. Umangopereka mpumulo wakanthawi, ndipo umasokoneza nthawi yanu yogona komanso kuchepetsa ubwino wa tulo lanu.
• Pewani kuonera TV, makompyuta, ndi mafoni mukakhala pabedi. Siyani kugwiritsa ntchito zipangizozi ola limodzi musanagone.

Kufunika kwa kudya zakudya zopatsa thanzi

Komabe, kudya zakudya zopatsa thanzi kudzapatsa thupi lanu zakudya zomwe limafunikira komanso kukuthandizani kukhala ndi thanzi labwino komanso mphamvu. Musamadye zakudya zomwe zimangoletsa zakudya mwadzidzidzi. M'malo mwake, yang'anani pa mfundo izi:

• Samalani kukula kwa magawo anu ndi ma calories.
• Onjezerani zipatso, ndiwo zamasamba, tirigu wonse, mapuloteni opanda mafuta ambiri, ndi mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri muzakudya zanu.
• Chepetsani kudya zakudya zokhala ndi mafuta ambiri ndi shuga wambiri.

Pezani nthawi yochitira zinthu zomwe mumakonda.

Mukachira ku kuvutika maganizo, simungamve ngati mukufuna kutuluka ndi kusangalala kapena kukhala osangalala. Zimenezo n’zachibadwa. Koma muyenera kudzipatsa nthawi yochita zinthu zomwe munkasangalala nazo kale. Pitani kukadya chakudya chamadzulo ndi anzanu, phunzirani zomwe mumakonda kale, kapena konzekerani kuphunzira china chatsopano.

Gawani ntchito zazikulu m'zidutswa zazing'ono.

Ngati mukumva kuti muli ndi udindo waukulu kapena ntchito yaikulu, igawani m'magawo ang'onoang'ono, omwe mungathe kuchita tsiku lonse. Tangoganizani muli ndi lipoti lalikulu loti mulembe. Khalani ndi zolinga zazing'ono monga, "Lero ndifufuza zomwe ndikufuna pa izi," kapena "Mawa ndilemba tsamba loyamba." Mwanjira imeneyi, zimakhala zosavuta kuzisamalira, ndipo mudzamva bwino mukamaliza ngakhale cholinga chaching'ono tsiku lililonse.

Njira zochepetsera kupsinjika maganizo

Kupsinjika maganizo kungapangitse kuvutika maganizo kukhala koipa kwambiri. Kuchita masewera olimbitsa thupi ndi kugona tulo tokoma ndi njira ziwiri zabwino kwambiri zochepetsera kupsinjika maganizo. Kuphatikiza apo, mutha kuyesa kuchita zinthu zoganizira bwino monga kusinkhasinkha ndi yoga, zomwe zimakuthandizani kuyang'ana kwambiri pa nthawi yomwe muli nayo.

Nazi njira zina zochepetsera kupsinjika maganizo:

• Pumirani mozama komanso pang'onopang'ono.
• Uzani mnzanu wapamtima kapena wachibale wanu zomwe zikukuvutitsani.
• Dziperekeni ndi gulu lomwe limagwira ntchito zothandiza anthu zomwe zimakusangalatsani.
• Lowani nawo gulu lothandizira anthu omwe ali ndi vuto la kuvutika maganizo. Mutha kukumana ndi anthu ena omwe akukumana ndi vuto lomweli ndi kugawana zomwe mwakumana nazo.

Pewani mowa ndi mankhwala osokoneza bongo kotheratu.

Mowa ndi mankhwala osokoneza bongo zingayambitse kuvutika maganizo ndikukupangitsa kukhala kovuta. Ndipotu, kugwiritsa ntchito mankhwala osokoneza bongo ndi kuvutika maganizo nthawi zambiri kumayendera limodzi. Mowa ndi mankhwala osokoneza bongo zingapangitsenso kuti mankhwala anu ochepetsa nkhawa asagwire bwino ntchito. Ngati muli ndi vuto ndi kugwiritsa ntchito mankhwala osokoneza bongo, ndikofunikira kupeza thandizo . Simungachire kwathunthu ku kuvutika maganizo ngati muli ndi vutoli. Lankhulani ndi dokotala wanu za izi.

Dziwani njira zina zochiritsira, koma pokhapokha ngati mupatsidwa upangiri wa dokotala.

Musagwiritse ntchito zitsamba kapena zowonjezera popanda kufunsa dokotala. Palibe umboni wokwanira wosonyeza kuti zimagwira ntchito bwino ngati mankhwala ochizira kuvutika maganizo. Zina mwa izo zimatha kukhala ndi zotsatirapo zoyipa komanso kuyanjana ndi mankhwala ena omwe mukumwa. Musaganize kuti china chake chili bwino chifukwa chakuti ndi chachilengedwe.

Komabe, pali njira zina zochiritsira zomwe ndi zotetezeka kuyesa, ngakhale zitakhala kuti sizinatsimikizidwe, monga njira zopumulira, kusinkhasinkha, kutikita minofu, kapena acupuncture. Ndikofunikira kulankhula ndi dokotala wanu musanayese chilichonse mwa izi.