Kodi inunso muli ndi nkhawa? Tiyeni tikambirane za momwe mungathanirane ndi nkhawa imeneyi! (Kuthana ndi nkhawa)

Nthawi ina m'miyoyo yathu, tonse timamva kupsinjika maganizo . Ndi zachilendo. Taganizirani izi, izi ndi zomwe mumamva pamene kusintha kwakukulu kapena zovuta zikubwera m'moyo wanu. Ndizachibadwa kumva motere pamene mayeso akuyandikira, pamene pali vuto kuntchito, pamene pali vuto m'banja. Panthawiyi, thupi lathu ndi maganizo athu zimayankha vutoli.

Mwachidule, kodi Kusamalira Kupsinjika Maganizo n'chiyani?

Kuwongolera kupsinjika maganizo kumatanthauza kukonza momwe mumachitira ndi zovuta ndi zovuta zomwe zimabwera m'moyo wanu. Sizitanthauza kuchotsa kupsinjika maganizo. Chifukwa sitingathe kuletsa mavuto ndi zovuta kuti zisabwere m'miyoyo yathu. Koma tikhoza kusintha momwe timayankhira mavutowo ndi momwe timachitira nazo. Zili ngati kuphunzira kusambira motsutsana ndi mafunde a nyanja, ngakhale kuti sitingathe kuwaletsa. Pogwiritsa ntchito njira izi, tikhoza kupewa kapena kuchepetsa kusasangalala kwakuthupi ndi kwamaganizo komwe kumachitika chifukwa cha kupsinjika maganizo.

Kodi kupsinjika maganizo kumakhudza bwanji thupi lanu ndi maganizo anu?

Kupsinjika maganizo kukakula, sikumangokhudza maganizo athu okha komanso thupi lathu. Mwina mwakumanapo ndi zinthu zofanana. Tiyeni tiwone zizindikiro zimenezi.

Kodi zoopsa zake ndi ziti ngati kupsinjika maganizo sikulamuliridwa bwino?

Pamene kupsinjika maganizo kukupitirira, anthu ena amatha kuchita zinthu zolakwika kuti athawe. Izi ndi njira zosakhalitsa, koma pamapeto pake, zingayambitse mavuto akuluakulu.

• Kugwiritsa ntchito mowa : Kutembenukira ku mowa kuti uiwale mavuto amisala.
• Makhalidwe oipa pakudya: Anthu ena amadya kwambiri chifukwa cha nkhawa, pomwe ena amakumana ndi mavuto pakudya komwe sangathe kuwongolera kudya kwawo.
• Kusuta : Kukhala ndi chizolowezi chosuta fodya, poganiza kuti kumachepetsa nkhawa.
• Kugwiritsa ntchito mankhwala ena: Kutembenukira ku mankhwala ena ndi chiyembekezo choti zinthu zikuyendereni bwino.

Kodi mumazindikira bwanji kupsinjika maganizo?

Kuti muchotse nkhawa, chinthu choyamba chomwe muyenera kuchita ndikudziwa chomwe chikukuchititsani kupsinjika maganizo. Zinthu zina n'zosavuta kuzizindikira. Ganizirani zinthu zazikulu monga kusamuka kwa nyumba, kutayika ntchito, kapena kutha kwa banja.

Koma nthawi zina zinthu zazing'ono ndi zomwe zimatipangitsa kupsinjika maganizo. Zochitika zazing'ono zomwe zimachitika tsiku lonse zimatha kukhala vuto lalikulu. Njira yabwino yodziwira izi ndi kulemba tsiku ndi tsiku .

Izi zingakuthandizeni kuzindikira momwe mukuvutikira maganizo komanso momwe mungathanirane nazo. Yesani kulemba zotsatirazi kwa pafupifupi sabata imodzi:

1. Choyambitsa kupsinjika maganizo: Ndi chochitika chiti chomwe chinakupangitsani kumva kupsinjika maganizo? (monga, kusinthana mawu ndi bwana wanu ku ofesi, chochitika china m'basi).

2. Momwe munamvera: Munamva bwanji mwakuthupi ndi m'maganizo? (monga kuvutika m'mimba, mutu, mkwiyo, chisoni).

3. Zimene munachita: Munachita bwanji ndi zomwe zinachitikazo? (monga kufuula, kuyima pambali osalankhula ndi aliyense, kudya kwambiri).

Mukalemba motere, mudzamvetsa zinthu zomwe zimakuvutitsani kwambiri komanso momwe mumachitira nazo.

Kodi njira zina zothetsera kupsinjika maganizo ndi ziti?

Pali njira zambiri zothetsera kupsinjika maganizo. Chofunika ndikugwiritsa ntchito njirazi osati pokhapokha ngati kupsinjika maganizo kwabuka, komanso kuti zikhale gawo la moyo wanu watsiku ndi tsiku. Pamenepo ndi pomwe mudzapeza zotsatira zabwino kwambiri. Tiyeni tikambirane pang'ono za njirazi.

Njira Zopumulira

• Sekani kwambiri: Kodi mukudziwa kuti tikamaseka, mahomoni opsinjika maganizo a thupi lathu, cortisol , amachepa? Kuseka kumatipangitsanso kumva bwino. Onerani nkhani yoseketsa, lankhulani ndi mnzanu amene amakusekani.
• Khazikitsani maganizo anu: Kusamala , kusinkhasinkha, ndi kuchita masewera olimbitsa thupi opumira kwambiri kungathandize kulamulira kugunda kwa mtima wanu ndikukhazikitsa maganizo anu. Kumvetsera nyimbo yomwe mumakonda kapena nyimbo zotonthoza nakonso ndikwabwino.

Njira Zochitira Thupi: Kuchita masewera olimbitsa thupi ndi kwabwino pa maganizo

• Kuchita Maseŵera Olimbitsa Thupi: Kuyenda pang'ono panja kapena kuchita masewera olimbitsa thupi ndi anzanu kungakhale kosangalatsa kwambiri. Komanso, kuchita masewera olimbitsa thupi monga yoga kungakhale kopindulitsa kwambiri.
• Zakudya zabwino: Muzidya zipatso ndi ndiwo zamasamba zatsopano zambiri momwe mungathere. Chepetsani zakudya zamafuta, khofi, ndi zakudya zotsekemera momwe mungathere.
• Gonani bwino usiku: Zimitsani foni yanu ndi TV musanagone. Pangani malo odekha m'chipinda chanu chogona. Pumulani maganizo anu mwa kuchita zinthu monga kuwerenga buku kapena kusamba ndi madzi ofunda.
• Chotsani zizolowezi zoipa: Ngati mukusuta fodya, siyani. Chepetsani kumwa mowa. Ngati mukufuna thandizo kuti musiye zinthu ngati zimenezi, musachite manyazi ndipo lankhulani ndi dokotala wanu .

Chepetsani Kupsinjika Maganizo Mwa Kusintha Momwe Mumaganizira (Njira Zoganizira)

• Lembani buku lanu: Lembani zinthu zabwino zomwe mwachita masana, zomwe mwakwanitsa kuchita. Kapena, khalani ndi chizolowezi cholemba zinthu zitatu zomwe mumayamikira usiku uliwonse.
• "Nthawi yanu nokha": Chitani chinthu chimodzi patsiku nokha. Zingakhale kusinkhasinkha, kupita kwa mnzanu, kuwerenga buku, kapena kuchita zinthu zosangalatsa zomwe mumakonda.
• Pezani thandizo: Katswiri wa zamaganizo angakuphunzitseni njira zabwino zothanirana ndi kupsinjika maganizo. Cognitive Behavioral Therapy (CBT) ndi njira yodziwika bwino yochiritsira izi. Imakuthandizani kuzindikira ndikusintha malingaliro anu oipa, ndikusintha momwe mumachitira ndi mavuto.
• Gawani zomwe zili m'maganizo mwanu:Ngati muli ndi vuto lalikulu kwambiri, lankhulani ndi mnzanu wodalirika kapena wachibale wanu. Ngakhale kungomva mawu a munthu wina kungakuthandizeni kwambiri.
• Khalani ndi ulamuliro: Pangani mndandanda wa zochita za tsikulo. Konzani usiku woti muchite zomwe mudzachita tsiku lotsatira komanso zomwe muyenera kuzichedwetsa. Komanso, musanene kuti "inde" pa chilichonse. Khalani ndi chizolowezi chonena "ayi" ngati wina akukupemphani kuti muchite chinthu chomwe simungathe kuchita.

Kodi nthawi zabwino zokaonana ndi dokotala ndi ziti?

Ngakhale kuti kupsinjika maganizo ndi kwachibadwa, nthawi zina kumakhala kovuta. Ngati muli ndi zizindikiro zilizonse zomwe zili pansipa, ndikofunikira kuonana ndi dokotala nthawi yomweyo kuti akupatseni upangiri.

Kupsinjika maganizo ndi gawo la miyoyo yathu. Sitingathe kuthetseratu. Koma tikhoza kuthana ndi vutoli. Kulankhula ndi dokotala wanu za izi kungakhale gawo loyamba labwino paulendowu. Ngati kuli kofunikira, akhoza kukutumizani kwa katswiri wa zamaganizo kapena kukupatsani mankhwala a matenda monga nkhawa yomwe imabwera chifukwa cha kupsinjika maganizo.