Kodi inunso muli ndi nkhawa? Tiyeni tikambirane za momwe mungathanirane ndi nkhawa yamaganizo iyi (Stress Management)!

Kodi mukumva kutopa ndi chilichonse masiku ano? Kodi mumakwiya ndi zinthu zazing'ono? Kodi mukumva kutopa kwambiri ndipo mulibe ufulu m'maganizo mwanu? Ndipotu, izi ndi zinthu zomwe tonsefe timakumana nazo nthawi ina m'miyoyo yathu. Izi ndi zomwe timangotcha ' kupsinjika maganizo ' kapena kupsinjika maganizo . Ngakhale izi ndi zachilendo, ngati sitiziyang'anira bwino, zitha kukhudza kwambiri thanzi lathu lakuthupi komanso thanzi lathu la maganizo. Chifukwa chake lero, tiyeni tikambirane za kupsinjika maganizo, momwe kumatikhudzira, komanso chofunika kwambiri, momwe tingakuchotsereni ndikusunga malingaliro anu omasuka.

Kodi Kusamalira Kupsinjika Maganizo N'chiyani?

Mwachidule, kupsinjika maganizo ndi momwe thupi ndi malingaliro athu zimayankhira tikakumana ndi kusintha kwatsopano ndi zovuta (zomwe timazitcha kuti zopsinjika maganizo) m'miyoyo yathu. Tangoganizirani mukusintha ntchito, mayeso akuyandikira, vuto la m'banja limabuka ... Nthawi ngati izi, timangomva kukakamizidwa, eti? Ndicho chimene kupsinjika maganizo kumatanthauza.

Kuwongolera kupsinjika maganizo kumatanthauza njira zomwe timagwiritsa ntchito kuti tiwongolere momwe timayankhira mavuto. Pogwiritsa ntchito njirazi, titha kupewa kapena kuchepetsa zizindikiro zakuthupi ndi zamaganizo zomwe zimayambitsidwa ndi kupsinjika maganizo.

Kodi kupsinjika maganizo kumakhudza bwanji thupi lanu ndi maganizo anu?

Pamene kupsinjika maganizo kukukulirakulira, matupi ndi malingaliro athu amayamba kutumiza zizindikiro zosiyanasiyana. Zili ngati alamu yomwe ikulira mkati mwa matupi athu. Anthu ena amakumana ndi chimodzi kapena ziwiri mwa zizindikirozi, pomwe ena amatha kukumana ndi zingapo nthawi imodzi.

Kodi zoopsa zake ndi ziti ngati kupsinjika maganizo sikulamuliridwa bwino?

Anthu ena akayamba kuvutika maganizo, amagwiritsa ntchito njira zosathandiza komanso zosathandiza kuti athetse nkhawa. Izi zimangowonjezera vutoli.

• Kuledzera ndi mowa.
• Kutembenukira ku kusuta fodya.
• Kutembenukira ku mankhwala ena osokoneza bongo.
• Matenda okhudzana ndi kudya, mwachitsanzo, kudya mopitirira muyeso.

Kodi mumadziwa bwanji chomwe chikukuchititsani kupsinjika maganizo?

Kuti muchotse nkhawa, choyamba muyenera kudziwa bwino zomwe zimayambitsa nkhawa zomwe zikukupangitsani kupsinjika maganizo.Zinthu zazikulu monga kusintha ntchito, kusamuka, ndi kusudzulana n'zosavuta kuzizindikira. Koma zinthu zazing'ono zomwe zimachitika tsiku lililonse zingatikhudzenso kwambiri. Mwachitsanzo, kulephera kuyenda bwino pamsewu tsiku lililonse, kapena kusamvana pang'ono kuntchito.

Njira yabwino yochitira izi ndi kulemba buku lanu la moyo. Yesani kulemba zinthu zotsatirazi tsiku lililonse kwa pafupifupi sabata imodzi:

• Kodi munamva liti kupsinjika maganizo ndipo chifukwa chake chinali chiyani? (monga, munakangana ndi bwana wanu m'mawa uno)
• Munali bwanji mwakuthupi ndi m'maganizo panthawiyo? (monga mutu , mkwiyo)
• Munayankha bwanji zimenezo? (monga, munakhalabe wokwiya ndipo simunauze aliyense, kapena munalowa m'chipinda chanu ndi kufuula)

Mukalemba motere, pakapita nthawi mudzazindikira zinthu zomwe zimakuvutitsani kwambiri komanso momwe mungathanirane nazo. Zili ngati kupeza matenda.

Kodi mungatani kuti muthane ndi kupsinjika maganizo bwino?

Chinthu chabwino kwambiri choti muchite ndikugwiritsa ntchito njira izi m'moyo wanu watsiku ndi tsiku, osadikira kuti pakhale vuto. Kugwiritsa ntchito njira zingapo pamodzi ndikothandiza kwambiri kuposa kugwiritsa ntchito njira imodzi yokha. Tiyeni tiwone njira izi.

Njira zopumulitsira ubongo

• Sekani kwambiri: Kodi mukudziwa kuti kafukufuku wasonyeza kuti kuseka kumachepetsa kuchuluka kwa cortisol, mahomoni opsinjika m'thupi lathu? Kumathandizanso kuti tikhale ndi maganizo abwino. Onerani nkhani yoseketsa, lankhulani ndi mnzanu amene amatiseka.
• Khazikitsani maganizo anu: Kusamala, kusinkhasinkha , kuchita masewera olimbitsa thupi opumira kwambiri, komanso kutikita minofu yabwino kungathandize kuchepetsa kugunda kwa mtima wanu ndikukhazika mtima pansi. Kumvetsera nyimbo yomwe mumakonda kapena kumvetsera mawu otonthoza achilengedwe (phokoso la mtsinje kapena nyimbo ya mbalame) ndikwabwino kwambiri.

Zinthu zomwe mungachite mwakuthupi

• Kuchita Maseŵera Olimbitsa Thupi: Kuyenda panja kapena kuchita masewera olimbitsa thupi ndi anzanu kungakhale kosangalatsa kwambiri. Ndikopindulitsanso kwambiri kuchita masewera olimbitsa thupi okhudza maganizo, monga yoga kapena tai chi .
• Idyani zakudya zabwino: Idyani zipatso ndi ndiwo zamasamba zatsopano zambiri. Chepetsani zakudya zamafuta , caffeine, ndi zakudya zotsekemera momwe mungathere.
• Khazikitsani chizolowezi chogona: Kugona bwino usiku ndi mankhwala abwino kwambiri othana ndi nkhawa. Siyani kuyang'ana foni kapena TV yanu musanagone. Pangani malo abata, werengani buku, kapena sambani ndi madzi otentha musanagone.

Njira zoyendetsera malingaliro anu

• Pangani "Nthawi Yanga": Chitani chinthu chimodzi chokha tsiku lililonse. Zingakhale kusinkhasinkha, kukumana ndi mnzanu, kuwerenga buku, kapena kuchita zinthu zosangalatsa zomwe mumakonda.
• Funani thandizo: Ndikofunikira kufunafuna thandizo la akatswiri. Mlangizi angakuphunzitseni njira zothanirana ndi nkhawa yanu. Chithandizo cha Maganizo (CBT) ndi chithandizo chothandiza kwambiri pa izi.
• Fotokozani momwe mukumvera: Mukakhumudwa kwambiri, lankhulani ndi mnzanu wodalirika kapena wachibale wanu za momwe mukumvera. Zingakhale zosangalatsa kumva mawu a munthu wina.
• Khalani ndi ulamuliro: Konzani tsiku lanu . Ngati mulemba mndandanda wa zochita usiku watha, mudzamva kuti muli ndi ulamuliro. Komanso, phunzirani kunena "ayi" ku zopempha za ena. Musadzitayitse nokha poyesa kuchita chilichonse.

Kodi muyenera kupita kwa dokotala liti?

Ngati kuthamanga kwa magazi anu kuli kokwera kwambiri moti simungathe kulamulira pogwiritsa ntchito mankhwala awa apakhomo, kapena ngati muli ndi zizindikiro zotsatirazi, muyenera kuonana ndi dokotala wanu.