Kodi mukumva kupsinjika maganizo kwambiri? Tiyeni tichepetse kupsinjika maganizo (Kuchepetsa kupsinjika maganizo)

Ndizachilendo kwambiri kuti timve kupsinjika, kulemedwa, kapena zomwe timazitcha ' kupsinjika ', pazinthu zazing'ono komanso zazikulu m'miyoyo yathu. Ndipotu, nthawi zina kupsinjika kumeneku ndi komwe kumatilimbikitsa kuchita zinthu. Pakachitika vuto lopweteka, monga matenda aakulu, kutayika kwa ntchito, kapena imfa ya wachibale, ndi gawo la moyo kumva kupsinjika kwakukulu, chisoni, ndi nkhawa. Palibe cholakwika ndi kumva choncho kwa kanthawi.

Komabe, ngati chisoni ndi nkhawa imeneyi zakhala zikuchitika kwa milungu ingapo, ndipo ikuyamba kusokoneza ntchito zanu zapakhomo kapena ntchito, muyenera kuonana ndi dokotala wanu ndikukambirana za izi . Ngati pakufunika kutero, angakuthandizeni kudzera mu chithandizo, mankhwala, ndi njira zina.

Zinthu zomwe mungachite kuti muchepetse kupsinjika maganizo kusanayambe

Pali zinthu zambiri zomwe tingaphunzire kuti tithetse kupsinjika maganizo kusanakhale vuto lalikulu. Malangizo ochepa awa adzakuthandizani kuchita zimenezo.

• Yang'anani chilichonse m'njira yabwino: Choyamba, vomerezani kuti pali zinthu zina zomwe sitingathe kuzilamulira . Mukatero, mudzamva ufulu waukulu.
• Khalani Odzidalira: M'malo mofuula malingaliro anu ndi malingaliro anu mwaukali komanso modziteteza, yesetsani kuwafotokoza modekha, momveka bwino, komanso molimba mtima. Musaope kunena kuti, "Umu ndi momwe ndikumvera."
• Konzani nthawi yanu: Mukaphunzira kukonza ntchito yanu, kupsinjika kosafunikira kumangotha.
• Dziikireni malire: Phunzirani kunena "ayi" ku zopempha zomwe zimakuvutitsani kwambiri. Simuyenera kuvutika poyesa kusangalatsa aliyense.
• Pezani nthawi yochita zinthu zosangalatsa: Pezani nthawi yochepa tsiku lililonse yochitira zinthu zomwe mumakonda, monga kujambula, kuwerenga buku, kumvetsera nyimbo, kapena kulima dimba.
• Musagwiritse ntchito zinthu zolakwika: Musagwiritse ntchito mowa, mankhwala osokoneza bongo, kapena zinthu zina zoopsa kuti muchepetse nkhawa. Ndipotu, zinthu zimenezo zimangowonjezera nkhawa m'thupi lanu.
• Sungani ubale wabwino ndi anthu ena : Khalani ndi nthawi ndi anzanu ndi abale anu omwe amakukondani komanso omwe amakumvetsani. Ndi mpumulo waukulu kukhala ndi munthu woti mulankhule naye za chilichonse chomwe chili m'maganizo mwanu.
• Funani thandizo la akatswiri: Kufunafuna chithandizo kuchokera kwa katswiri, monga katswiri wa zamaganizo wophunzitsidwa bwino za kuthana ndi kupsinjika maganizo, kungakuthandizeni kuphunzira njira zabwino zothetsera vutoli.

Kusintha kwa moyo: njira zenizeni zothetsera kupsinjika maganizo

Kuwonjezera pa zinthu izi, kuwonjezera kusintha pang'ono pa moyo wanu kungakuthandizeninso kuchepetsa nkhawa . Tiyeni tiwone zomwe zili.

1. Kuchita masewera olimbitsa thupi ndi mankhwala abwino kwambiri.

Choyamba, kuchita masewera olimbitsa thupi, ndiko kuti, kuchita masewera olimbitsa thupi, kumawonjezera ubwino wa tulo tanu. Kugona bwino kumatanthauzanso kuti n'kosavuta kuthana ndi nkhawa. Ngakhale madokotala apeza kuti anthu ochita masewera olimbitsa thupi amagona bwino kwambiri (Slow Wave Sleep), zomwe zimakonza ubongo ndi thupi. Komabe, kuchita masewera olimbitsa thupi nthawi yogona kwambiri kungasokoneze tulo kwa anthu ena, choncho samalani ndi zimenezo.

Komanso, tikamachita masewera olimbitsa thupi, timatulutsa mahomoni omwe amatipangitsa kukhala osangalala. Mwachitsanzo, mahomoni monga endorphins ndi endocannabinoids, omwe amachepetsa ululu ndikuwonjezera kugona, amatulutsidwa. Mahomoni amenewa ndi omwe amachititsanso kuti anthu ena azimva chisangalalo chachilendo pambuyo pothamanga kwa nthawi yayitali ("wothamanga ali ndi njala").

Anthu ochita masewera olimbitsa thupi nthawi zambiri amaganiza bwino za iwo okha, komanso amakhala ndi nkhawa zochepa. Thupi lanu likamamva bwino, maganizo anu amamvanso bwino.

2. Mphamvu ya zakudya

Ubwino wa kudya zakudya zabwino sikuti umangokhudza thanzi lanu lakuthupi lokha, komanso thanzi lanu la maganizo. Zakudya zoyenera zimatha kuchepetsa mavuto a kupsinjika maganizo, kulimbitsa chitetezo cha mthupi, komanso kuwongolera kuthamanga kwa magazi.

Kumbali ina, zakudya zokhala ndi shuga wambiri ndi mafuta, zomwe zimatchedwanso "junk food," zimasiyana kwambiri. Ndizachibadwa kulakalaka zakudya zimenezi kwambiri mukakhala ndi nkhawa. Koma musagwere mumsampha umenewo.

Kuti mukhale ndi thanzi labwino, onjezani chakudya chopatsa thanzi, mapuloteni opanda mafuta ambiri, ndi mafuta acids omwe amapezeka mu nsomba, nyama, mazira, ndi mtedza muzakudya zanu.

Komanso, zakudya zokhala ndi ma antioxidants ambiri ndizofunikira kwambiri. Izi zimathandiza kuteteza maselo athu ku kuwonongeka komwe kumachitika chifukwa cha kupsinjika kwa nthawi yayitali. Mutha kuzipeza kuchokera ku nyemba, zipatso, zipatso, ndiwo zamasamba, ndi zonunkhira monga ginger.

3. Kufunika kwa kugona tulo tabwino usiku

Chimodzi mwa zotsatira zoyipa kwambiri za kupsinjika maganizo ndi kusowa tulo. Ngati simungathe kugona kwa masiku osachepera atatu pa sabata kwa miyezi itatu, mutha kukhala ndi kusowa tulo . Kusowa tulo kumawonjezera kupsinjika maganizo, ndipo kupsinjika maganizo kumapangitsa kuti zikhale zovuta kugona. Zili ngati kuzungulira koopsa.

Makhalidwe amenewa angakuthandizeni kugona bwino:

• Kuchita masewera olimbitsa thupi nthawi zonse tsiku lililonse.
• Khalani padzuwa masana.
• Pewani kumwa mowa ndi caffeine (tiyi, khofi) nthawi yogona isanafike.
• Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse.
• Siyani kugwiritsa ntchito foni yanu, piritsi, kapena TV mphindi 30-60 musanagone.
• Yesani kusinkhasinkha kapena njira yochepetsera thupi musanagone.

4. Njira Zopumulira

Pali njira zina zothandiza kwambiri zochepetsera kupsinjika maganizo.

• Yoga: Yoga ndi masewera olimbitsa thupi komanso kusinkhasinkha. Njira za yoga, makamaka zomwe zimaphatikizapo kuyenda pang'onopang'ono, kutambasula, komanso kupuma mozama, ndi zabwino kwambiri pochepetsa kupsinjika.
• Kusinkhasinkha: Njira iyi yakhala ikugwiritsidwa ntchito ndi anthu kwa zaka masauzande ambiri ndipo ndi yothandiza kwambiri. Khalani pamalo chete, pamalo abwino, ndipo muzingoganizira za kupuma kwanu kokha. Lolani malingalirowo abwere ndi kupita, osawaweruza.
• Kupuma Mozama: Tikamapuma mozama, mphamvu yachibadwa ya thupi lathu yopumula imayatsidwa. Izi zimapatsa mpweya wambiri ku ubongo ndikutonthoza dongosolo la mitsempha.
• Kulumikizana ndi anthu: Kulankhula za zomwe zili m'maganizo mwanu ndi mnzanu wodalirika kapena wachibale wanu ndi njira yachibadwa yochepetsera nkhawa.
• Chithandizo cha Kuseka: Mukaseka mokweza, thupi lanu limalandira mpweya wambiri. Mtima wanu, mapapo, ndi minofu zimalimbikitsidwa. Zimatulutsanso mahomoni omwe amabweretsa chisangalalo m'maganizo mwanu. Kuonera nkhani yoseketsa ndikusangalala ndi anzanu ndi njira yabwino yothetsera kupsinjika maganizo.
• Chithandizo cha Kulankhula:Anthu ena amaona kuti njira zolankhulirana zimathandiza kwambiri pothana ndi nkhawa kwa nthawi yayitali. Mwachitsanzo, njira yotchedwa Cognitive Behavioral Therapy (CBT) ingakuthandizeni kusintha maganizo anu oipa. Ndikofunikira kuonana ndi dokotala wodziwa bwino ntchito kapena katswiri wa zamaganizo kuti akuthandizeni.