Kodi nthawi zina mumamva kuti mwatopa, muli achisoni, kapena muli nokha? Kodi nthawi zina mumamva ngati simukufuna kuchita chilichonse ndipo mwatopa ndi chilichonse? Izi zitha kukhala zizindikiro zoyambirira za matenda amisala otchedwa kuvutika maganizo omwe ambiri a ife timakumana nawo. Koma musadandaule, pali njira zosavuta komanso zamphamvu zothandizira kumvetsetsa ndikuwongolera vutoli. Njira imodzi yotereyi ndi kusinkhasinkha. Tiyeni tiwone izi mwatsatanetsatane.
Kodi kuvutika maganizo n'chiyani? Kodi muli ndi zizindikiro izi?
Kuvutika maganizo si chisoni chokha, koma ndi vuto lomwe limakhudza malingaliro athu, malingaliro athu, komanso matupi athu. Yang'anani zizindikiro zomwe zili pansipa kuti muwone ngati muli ndi zizindikiro zilizonse.
| Chizindikiro | Kufotokozera kosavuta |
|---|---|
| Chisoni chomwe sichidzatha | Kukhumudwa ndi chisoni chomwe chimakhalapo kwa masiku ambiri popanda chifukwa chilichonse. |
| Kusungulumwa ndi kudzipatula | Kumva ngati ndili ndekha komanso wosungulumwa, osafuna ngakhale kulankhula ndi anzanu. |
| Kutopa | Kumva kutopa kwambiri komanso wopanda moyo ngakhale osagwira ntchito iliyonse. |
| Kusakonda chilichonse | Zinthu zomwe munkakonda kale (kuonera TV, kumvetsera nyimbo, zosangalatsa) zomwe simukufunanso kuchita. |
| Mavuto ogona | Kugona kwambiri, kapena kusagona usiku. |
| Kusintha kwa chilakolako | Kutaya chilakolako cha chakudya kapena chilakolako chodya mopitirira muyeso, zomwe zimapangitsa kuti thupi lichepe kapena liwonjezereke. |
| Nkhawa ndi kukwiya | Kusakhazikika maganizo komanso kukwiya ndi zinthu zazing'ono. |
| Kuvuta kuyang'ana kwambiri | Kuvuta kukhala ndi chidwi ndi ntchito, kuwerenga buku, kapena nkhani. |
| Maganizo oipa okhudza moyo | Kudzimva wolakwa, kudziona wopanda pake, maganizo oti watopa ndi moyo. |
Ngati muli ndi chimodzi mwa zizindikirozi kwa milungu yoposa iwiri , mwina muli ndi vuto la kuvutika maganizo. Chifukwa chake, ndikofunikira kwambiri kuonana ndi dokotala nthawi yomweyo kuti akupatseni upangiri.
Kodi kuvutika maganizo kumakhudza bwanji ubongo wathu?
Mwachidule, zifukwa zazikulu zomwe zimayambitsa kuvutika maganizo ndi nkhawa komanso nkhawa. Choncho zinthuzi zimakhudza mwachindunji momwe ubongo wathu umagwirira ntchito.
Tangoganizani kuti pali mbali zosiyanasiyana za ubongo wathu zomwe zimagwira ntchito mosiyana.
1. Malo Ochitira 'Ine': Iyi ndi gawo lomwe limayang'anira malingaliro athu, malingaliro athu, ndi chidziwitso chathu chokhudza 'Ine'. M'mawu azachipatala, iyi imatchedwa ``Prefrontal Cortex'' . Tikapanikizika, gawoli limayamba kugwira ntchito nthawi yowonjezera. Maganizo monga "Chifukwa chiyani izi zikundichitikira?", "Ndili wolephera kwambiri" amachokera apa.
2. Malo olamulira 'mantha': Pali gawo lina la ubongo lomwe limalamulira 'mantha' athu. Izi zimatchedwa `(Amygdala)` . Zili ngati mlonda amene amasankha ngati "amenyane kapena kuthawa" ngozi ikabwera.
Chomwe chimachitika mu kuvutika maganizo ndichakuti pakati pa thupi lomwe limalamulira 'mantha' (Amygdala) limayankha mantha ndi kupsinjika maganizo m'maganizo mwathu, ngakhale kuti palibe ngozi yakunja. Kenako, thupi lathu limapanga mahomoni opsinjika maganizo otchedwa 'Cortisol' . Izi zimayambitsa mkangano pakati pa pakati pa thupi lomwe limaganizira za 'ine' (Prefrontal Cortex) ndi pakati pa thupi lomwe limalamulira 'mantha'. Izi ndi zomwe timamva ngati katundu waukulu ndi kupsinjika maganizo.
Kodi kusinkhasinkha kungathandize bwanji pa vutoli?
Kusinkhasinkha kuli ngati kuchita masewera olimbitsa ubongo. Kumaphunzitsanso ubongo wathu.
- Zimasintha momwe ubongo umayankhira kupsinjika: Mukasinkhasinkha, mumayang'ana kwambiri chinthu chimodzi (monga kupuma kwanu). Izi zimachepetsa ntchito zosafunikira za magawo awiri a ubongo omwe atchulidwa kale (`Prefrontal Cortex` ndi `Amygdala`). Izi zikutanthauza kuti kupanga mahomoni opsinjika kosafunikira kumachepa. Zotsatira zake, malingaliro anu amakhala bata.
- Zimateteza gawo la ubongo lokhudzana ndi kukumbukira: Pali gawo lofunika kwambiri la ubongo wathu lotchedwa `(Hippocampus)` lokhudzana ndi kukumbukira ndi kuphunzira. Kafukufuku wapeza kuti gawo la `(Hippocampus)` ili ndi laling'ono mwa anthu omwe akuvutika ndi kuvutika maganizo. Komabe, zapezekanso kuti mukasinkhasinkha kwa mphindi pafupifupi 30 tsiku lililonse, makulidwe (imvi) a gawoli amawonjezeka. Izi zikutanthauza kuti kusinkhasinkha kumateteza ubongo.
- Kusintha momwe mumaonera maganizo: Kusinkhasinkha sikuchotsa kwathunthu malingaliro oipa ndi mkwiyo womwe umabwera chifukwa cha kukhumudwa. M'malo mwake, kumakuphunzitsani kuzindikira nthawi yomwe malingaliro amenewo akubwera ndikuwasiya .
Kusinkhasinkha sikutanthauza kuletsa maganizo oipa, koma kuzindikira maganizo amenewo, kumvetsetsa kuti 'ili ndi lingaliro lokha lomwe linabwera m'maganizo mwanga, ili si ine,' ndikuphunzitsa maganizo kuti asiye.
- Kukonzekera maganizo anu pa zovuta: Tangoganizani kuti muyenera kupita kwa dokotala, ndipo mukumva mantha pang'ono komanso kupsinjika maganizo. Ngati musinkhasinkha kwa mphindi zochepa musanapite, maganizo anu adzakhala chete. Ngakhale mutakhala ndi mantha amenewo, mudzatha kupirira popanda kuda nkhawa.
Ndi njira ziti zosinkhasinkha zomwe zimathandiza polimbana ndi kuvutika maganizo?
Koma kumbukirani izi. Kusinkhasinkha sikoyenera kulowa m'malo mwa mankhwala omwe dokotala wanu wakupatsani. Ayenera kugwiritsidwa ntchito ngati chowonjezera pa chithandizo chanu. Ngati n'kotheka, yambani zinthu izi ndi upangiri wa dokotala wanu .
Nazi njira zina zosinkhasinkha zomwe zingathandize.
| Mtundu Wosinkhasinkha | Kodi chimachitika ndi chiyani ndi izi? |
|---|---|
| Kusinkhasinkha mwachikondi ndi chifundo | Yang'anani kwambiri pa kufalitsa chikondi ndi kukoma mtima kwa inu nokha ndi ena. Izi zimathandiza kuchepetsa kudzimva wolakwa komanso kudzikayikira. |
| Kusinkhasinkha mwanzeru | Kuyang'ana kwambiri pa nthawi yomwe ilipo (monga kupuma, momwe thupi limamvera) popanda kuganizira zinthu zina. Ichi ndiye maziko a njira zambiri zosinkhasinkha. |
| Chithandizo chamaganizo chozikidwa pa kulingalira (MBCT) | Kusinkhasinkha mwanzeru ndi chithandizo chamaganizo (CBT) ndi njira zamphamvu zogwiritsira ntchito zomwe zingakuthandizeni kusintha maganizo ndi makhalidwe oipa. |
| Yoga | Chizolowezi chomwe chimaphatikiza kaimidwe ka thupi, njira zopumira, ndi kusinkhasinkha. Chimachiritsa thupi ndi malingaliro. |
| Kuwonetsa zinthu m'maganizo | Tangoganizirani malo okongola komanso amtendere (gombe lokongola, phiri) ndipo ganizirani zimenezo. Izi zimatonthoza maganizo. |
| Kusinkhasinkha poyenda | Mukamayenda, kusamala momwe mapazi anu amagunda pansi ndi momwe thupi lanu limayendera kumakuthandizani kukhala ndi thanzi labwino la thupi komanso la maganizo. |
Mukhoza kusankha yomwe ikukuyenderani bwino komanso yosavuta kuchita kuchokera m'njira izi ndikuyipanga kukhala chizolowezi cha tsiku ndi tsiku. Yambani ndi mphindi 5 poyamba ndikuwonjezera nthawi pang'onopang'ono. Chofunika kwambiri ndikupitiriza kuchita izi osataya mtima. Pang'onopang'ono, mudzamva mpumulo waukulu.
Uthenga Wopita Nawo Kunyumba
- Kuvutika maganizo ndi vuto la matenda lomwe limafuna chithandizo. Musachite manyazi kapena kuopa. Si vuto lanu.
- Ngati mukukumana ndi zizindikiro za kuvutika maganizo, choyamba muyenera kupita kwa dokotala woyenerera.
- Kusinkhasinkha ndi njira yabwino yothandizira kuchepetsa zizindikiro za kuvutika maganizo, koma si njira yaikulu yothandizira.
- Musasiye kumwa mankhwala omwe dokotala wanu wakupatsani ndipo ingoganizirani. Nthawi zonse tsatirani malangizo a dokotala wanu.
- Sankhani njira yosinkhasinkha yomwe ikukuyenererani ndipo ipange kukhala chizolowezi cha tsiku ndi tsiku. Pang'onopang'ono, mudzamva kusiyana.
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