Palibe aliyense m'miyoyo yathu amene samva mawu oti 'stress' nthawi ina, sichoncho? Pamene mayeso akuyandikira, pamene pali vuto kuntchito, pamene pali vuto la m'banja... Ndizachibadwa kuti timve kupsinjika pang'ono, kulemedwa, nthawi zina ngati izi. Ndipotu, izi ndi zomwe thupi lathu ndi malingaliro athu amachita pazochitika zoopsa kapena zoopsa. Koma ngati kupsinjika maganizo kumeneku kukuchitika pafupipafupi komanso kosalekeza, kumatha kukhudza kwambiri thanzi lathu la maganizo. Ndicho chimene tikambirana lero.
Measuring stress
Check your stress levels
Kodi kupsinjika maganizo kumakhudza bwanji thanzi lanu la maganizo?
Mwachidule, mukamamva kupsinjika maganizo, thupi lanu limasintha lokha. Tangoganizirani, mukuyenda mumsewu ndipo mwadzidzidzi galimoto ikubwerani. Mtima wanu umagunda kwambiri, kupuma kwanu kumathamanga, minofu yanu imagwedezeka, ndipo mumayamba kutuluka thukuta, eti? Imeneyo ndi njira ya thupi lathu yomenyera nkhondo kapena kuthawa. Izi zikutanthauza kuti ndi njira yachibadwa yochitira zinthu tikamamenyana kapena kuthawa. Izi zimayendetsedwa ndi dongosolo lathu la mitsempha lodzilamulira lokha.
Kupsinjika pang'ono ngati kumeneku kungatithandize kuchita bwino ndikukhalabe okhazikika panthawi ngati mayeso. Ndizabwino. Koma ngati vutoli lipitirira, ndiko kuti, ngati kupsinjika kosatha kumachitika, sikuli bwino kwa thupi ndi malingaliro athu. Izi zimawonjezera chiopsezo chokhala ndi mavuto amisala monga kuvutika maganizo, nkhawa, psychosis, ndi kugwiritsa ntchito mankhwala osokoneza bongo.
Kumbukirani, kupsinjika maganizo si matenda. Koma ngati kupitirira, kungayambitse matenda amisala.
Pali zizindikiro zambiri zomwe zimawoneka mu kupsinjika maganizo kosatha. Tiyeni tiwone zomwe zili.
| Mtundu wa khalidwe | Zizindikiro zomwe zimawoneka kawirikawiri |
|---|---|
| Maganizo/Maganizo | Kumva ngati simungathe kulamulira chilichonse, ngati mutu wanu ndi wolemera. Kukhala ndi nkhawa nthawi zonse komanso kusakhazikika Kusowa chiyembekezo, malingaliro okhumudwa Kuukira kwa mantha Kusadzidalira Kulephera kupanga zisankho Kukwiya msanga, kusintha kwa maganizo pafupipafupi |
| Zakuthupi | Kutaya chilakolako cha chakudya kapena kudya mopitirira muyeso Kusowa tulo kapena kugona kwambiri Kusintha kwa chilakolako chogonana Kumva kutopa nthawi zonse Mutu , kupweteka kwa minofu |
| Khalidwe | Kudzipatula ku gulu ndi abwenzi Kutaya chidwi ndi ntchito Kunyalanyaza maudindo a m'banja Kugwiritsa ntchito mowa kwambiri, fodya, kapena mankhwala ena osokoneza bongo Kuchepa kwa luso kuntchito kapena kusukulu |
N’chifukwa chiyani timavutika maganizo kwambiri?
Pali zinthu zambiri zomwe zingayambitse kupsinjika maganizo. Zimasiyana malinga ndi munthu. Zina mwa zifukwa zomwe zimayambitsa kupsinjika maganizo ndi izi:
- Kusintha kwakukulu pa moyo: Zinthu monga kutaya ntchito, imfa ya wokondedwa, kutha kwa banja, kapena kusamukira kumalo ena.
- Kumva ngati mulibe woti akuthandizeni: Kumva ngati mulibe woti mulankhule naye kapena kupempha thandizo pamene muli ndi vuto kungakhale kovuta kwambiri komanso kosungulumwa.
- Mavuto a tulo: Kusagona mokwanira kwa masiku angapo kungayambitse thupi ndi maganizo kutopa ndi kupsinjika maganizo.
- Matenda Akuthupi: Kudwala matenda a nthawi yayitali kungakhalenso chifukwa chachikulu chovutikira maganizo.
- Kuvuta kulamulira malingaliro: Pamene simungathe kulamulira malingaliro anu monga chisoni ndi mkwiyo, zimakhalanso zokhumudwitsa kwambiri.
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Check Availability →Kodi mungatani kuti muchepetse kupanikizika kumeneku?
Chabwino kwambiri n’chakuti pali zinthu zambiri zomwe tingachite kuti tichepetse kupsinjika maganizo kumeneku. Chofunika kwambiri ndikudziwa zinthu zomwe zikukupangitsani kupsinjika maganizo. Kenako mutha kupeza njira zothetsera vutoli.
Kuchita masewera olimbitsa thupi tsiku lililonse.
Chitani zinthu monga kuyenda, kuthamanga, kapena kukwera njinga kwa mphindi zosachepera 30 patsiku. Tikamachita masewera olimbitsa thupi , matupi athu amatulutsa mahomoni omwe amachepetsa kupsinjika maganizo ndikutipangitsa kukhala osangalala. Ndizabwino kwambiri pa thanzi lanu lakuthupi komanso lamaganizo.
Mukufuna munthu woti akuthandizeni (Support System).
Musavutike nokha. Kusunga mavuto mkati mwanu kumangowonjezera mavuto. Lankhulani ndi mnzanu wapamtima kapena wachibale wanu. Nthawi zina, ngakhale vuto lanu silinathetsedwe, kukambirana za vutoli kungakhale mpumulo waukulu. Komanso, ngati pakufunika, pali magulu othandizira okhawo omwe angathandize pa izi. Nthawi yomweyo,Ndikofunikira kwambiri kulankhula ndi dokotala wanu.
Chitani zinthu zosangalatsa
Patulani nthawi yochitira zinthu zomwe mumakonda. Zingakhale kuwerenga buku, kumvetsera nyimbo, kuonera kanema, kulima dimba, ndi zina zotero. Zinthu zimenezi zingakuthandizeni kupumula ndikukhala osangalala.
Idyani chakudya chopatsa thanzi.
Zakudya zoyenera zingakuthandizeninso kukhala ndi maganizo abwino. Idyani ndiwo zamasamba , zipatso, ndi masamba ambiri. Chepetsani zakumwa zotsekemera komanso chakudya chofulumira momwe mungathere.
Chitani njira zopumulira.
Kusinkhasinkha, yoga, ndi kuchita masewera olimbitsa thupi opumira kwambiri kungathandize kwambiri. Ikani pambali mphindi 10-15 patsiku, tsekani maso anu, pumirani mpweya wambiri, ndikutulutsa mpweya pang'onopang'ono.
Konzani ntchito yanu.
Mukakhala ndi ntchito yambiri yoti muchite, mutu wanu umamva wolemera. Chifukwa chake, mukapanga mndandanda wa zochita, kuika patsogolo zinthu zofunika kwambiri, ndikumaliza ntchitozo mwadongosolo, kulemera kwa mutu wanu kudzachepa kwambiri.
Kodi ndi liti pamene tiyenera kufunsa uphungu kwa dokotala?
Ngakhale kuti kupsinjika maganizo ndi kwachibadwa, nthawi zina kungakhale vuto lalikulu. Ngati muli ndi zizindikiro zotsatirazi, chonde musanyalanyaze ndipo pitani kwa dokotala nthawi yomweyo.
- Ngati simungathe kuthana ndi mavuto a moyo, ngati mukumva kulemedwa kwambiri moti simungathenso kuchita ntchito zanu za tsiku ndi tsiku.
- Ngati muli ndi maganizo ofuna kudzivulaza, izi ndi nkhani yaikulu kwambiri. Ngati muli ndi maganizo otere, uzani munthu amene mumamukhulupirira nthawi yomweyo ndipo funsani upangiri kwa dokotala.
- Ngati mwachita zinthu zosiyanasiyana kuti muchepetse nkhawa yanu, koma zizindikiro zanu zakhalapo kwa miyezi ingapo.
- Ngati muli ndi zizindikiro monga kupweteka pachifuwa, kuvutika kupuma, chizungulire, kapena nseru, muyenera kupita kuchipatala mwamsanga (ETU), chifukwa izi zitha kukhala zizindikiro za matenda a mtima.
Uthenga Wopita Nawo Kunyumba
- Kupsinjika maganizo ndi gawo la moyo wathu, koma ngati kupitirira, kungawononge thanzi la maganizo ndi la thupi.
- Dziwani zinthu zomwe zimayambitsa kupsinjika maganizo ndipo yesani kuzithetsa.
- Kuchita masewera olimbitsa thupi, kudya bwino, kuchita zinthu zosangalatsa, komanso kuchita zinthu zolimbitsa thupi kungathandize kwambiri.
- Musavutike nokha. Lankhulani ndi munthu amene mumamudalira. Kupempha thandizo si chizindikiro cha kufooka.
- Ngati simungathe kupirira vutoli ndipo mukuganiza zodzivulaza, pitani kwa dokotala nthawi yomweyo. Musazengereze.
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