Ese wumva ufite umuvuduko mwinshi mu mutwe wawe? Reka ducunge imihangayiko (Gucunga imihangayiko)

Ni ibisanzwe cyane ko twumva umutwaro, umutwaro, cyangwa icyo twita ' stress ', haba ku bintu bito cyangwa binini mu buzima bwacu. Mu by'ukuri, rimwe na rimwe iyi stress ni yo idushishikariza gukora ibintu. Iyo habayeho ikintu kibabaza, nko kurwara indwara ikomeye, kubura akazi, cyangwa urupfu rw'umwe mu bagize umuryango, ni kimwe mu bigize ubuzima kumva umutwaro ukomeye, agahinda, n'imihangayiko. Nta kibi kiri mu kumva umeze utyo igihe gito.

Ariko, niba iki kibazo n'agahinda bimaze ibyumweru birenga bike bikubayeho, kandi bitangiye kubangamira imirimo yo mu rugo cyangwa akazi kawe, ugomba rwose kubonana na muganga wawe ukaganira kuri byo . Nibiba ngombwa, bashobora kugufasha binyuze mu buvuzi, imiti, n'ubundi buryo.

Ibintu ushobora gukora kugira ngo ucunge stress mbere yuko irushaho kwiyongera

Hari ibintu byinshi dushobora kwiga kugira ngo ducunge imihangayiko mbere yuko ihinduka umutwaro ukomeye. Izi nama nke zizagufasha kubikora.

• Reba ibintu byose mu buryo bwiza: Banza wemere ko hari ibintu tudashobora kugenzura . Nubikora, uzumva ufite ubwisanzure bukomeye.
• Gira ubushake bwo kuvuga uti “Uku ni ko mbyumva.” Aho kuvuga cyane ku byiyumvo byawe n'ibitekerezo byawe mu buryo bw'umujinya no kwiregura, itoze kubigaragaza utuje, mu buryo bwumvikana kandi buhamye. Ntutinye kuvuga uti “Uku ni ko mbyumva.”
• Gucunga umwanya wawe: Iyo wize gutunganya akazi kawe, imihangayiko idakenewe irashira.
• Shyiraho imipaka: Iga kuvuga "oya" ku byifuzo bikugora cyane ku buryo utashobora kwihanganira. Ntabwo ugomba kubabara ugerageza gushimisha buri wese.
• Shaka umwanya wo kwishimisha: Shaka umwanya muto buri munsi wo gukora ikintu ukunda, nko gushushanya, gusoma igitabo, kumva indirimbo, cyangwa gukora ubusitani.
• Ntugahindukire ku bintu bitari byo: Ntugahindukire ku nzoga, ibiyobyabwenge cyangwa ibindi bintu byangiza kugira ngo ugabanye stress. Mu by’ukuri, ibyo bintu bizongera stress ku mubiri wawe.
• Komeza gusabana n'abandi : Marana umwanya n'inshuti n'umuryango bagukunda kandi bakumva. Ni ihumure rikomeye kugira umuntu uganira nawe ku kintu cyose kiri mu mutima wawe.
• Shaka ubufasha bw'inzobere: Gushaka ubufasha bw'inzobere, nk'inzobere mu by'imitekerereze ya muntu wahuguwe mu bijyanye no gucunga imihangayiko, bishobora kugufasha kwiga uburyo bwiza bwo guhangana n'iki kibazo.

Impinduka mu mibereho: ibisubizo nyabyo byo kurwanya stress

Uretse ibi bintu, kongeramo udushya duto mu mibereho yawe nabyo bishobora kugufasha gucunga imihangayiko . Reka turebe ibyo ari byo.

1. Imyitozo ngororamubiri ni umuti mwiza.

Mbere na mbere, gukora imyitozo ngororamubiri, ni ukuvuga imyitozo ngororamubiri, byongera ireme ry'ibitotsi byawe. Gusinzira neza bivuze kandi ko byoroshye gucunga stress. Ndetse n'abaganga basanze abantu bakora imyitozo ngororamubiri basinzirira neza cyane (Slow Wave Sleep), ibi bikaba bisana ubwonko n'umubiri. Ariko, gukora imyitozo ngororamubiri hafi yo kuryama bishobora kubangamira ibitotsi kuri bamwe, bityo rero witondere ibyo.

Nanone, iyo dukora siporo, turekura imisemburo ituma twumva twishimye. Urugero, imisemburo nka endorphins na endocannabinoids, bigabanya ububabare kandi bigatuma ibitotsi birushaho kuba byiza, irarekurwa. Iyi misemburo kandi ni yo ituma abantu bumva ibyishimo bidasanzwe nyuma yo kwiruka igihe kirekire ("kwiruka hejuru").

Abantu bakora siporo bakunda gutekereza neza kuri bo, kandi bakunze kugira imihangayiko mike. Iyo umubiri wawe umeze neza, n'ubwonko bwawe bumeze neza.

2. Ingaruka z'imirire

Ibyiza byo kurya indyo yuzuye ntibigira ingaruka ku buzima bwawe bw'umubiri gusa, ahubwo binagira ingaruka ku buzima bwo mu mutwe. Indyo yuzuye ishobora kugabanya ingaruka z'imihangayiko, igakomeza ubudahangarwa bw'umubiri, kandi ikagenzura umuvuduko w'amaraso.

Ku rundi ruhande, ibiryo birimo isukari nyinshi n'ibinure, bita "ibiryo by'imyanda", bikora ibinyuranye rwose. Ni ibisanzwe kwifuza ibi biribwa cyane iyo ufite stress. Ariko ntugwe muri uwo mutego.

Kugira ngo ugire ubuzima bwiza, ongeramo karubohidrati zikomeye, poroteyine zitarimo ibinure, na aside irike iboneka mu mafi, inyama, amagi, n'imbuto z'ibinyampeke mu ndyo yawe.

Nanone, ibiryo bikungahaye kuri antioxydants ni ingenzi cyane. Ibi bifasha kurinda uturemangingo twacu kwangirika guterwa n'umuvuduko uhoraho. Ubikura mu bishyimbo, imbuto, imbuto, imboga, n'ibirungo nka tangawizi.

3. Akamaro ko gusinzira neza nijoro

Imwe mu ngaruka zikunze kugaragara zo guhangayika ni ukubura ibitotsi. Niba udashobora gusinzira nibura iminsi itatu mu cyumweru mu gihe cy'amezi atatu, ushobora kuba ufite ikibazo cyo kubura ibitotsi . Kubura ibitotsi byongera stress, kandi stress ituma gusinzira bigorana. Ni nk'uruziga rubi.

Izi ngeso zizagufasha gusinzira neza:

• Gukora imyitozo ngororamubiri buri munsi.
• Jya wibasirwa n'izuba ku manywa.
• Irinde kunywa inzoga na kafeyine (icyayi, ikawa) hafi yo kuryama.
• Igire akamenyero ko kuryama no kubyuka icyarimwe buri munsi.
• Hagarika gukoresha telefoni yawe, tableti, cyangwa televiziyo iminota 30-60 mbere yo kuryama.
• Gerageza gutekereza cyane cyangwa uburyo bwo gutuza mbere yo kuryama.

4. Uburyo bwo kuruhuka

Hari ubundi buryo bwinshi bwiza bwo kugenzura imihangayiko.

• Yoga: Yoga ni imyitozo ngororamubiri ndetse no gutekereza cyane. Uburyo bwa Yoga, cyane cyane ubwo gukora buhoro buhoro, kunanura imitsi no guhumeka cyane, ni bwiza cyane mu kugabanya stress.
• Gutekereza ku bintu: Ubu buryo bumaze imyaka ibihumbi bukoreshwa n'abantu kandi burakora cyane. Icara ahantu hatuje, ahantu heza, kandi wibande gusa ku guhumeka kwawe. Reka ibitekerezo biza bigende, utabicira urubanza.
• Guhumeka mu buryo bwimbitse: Iyo duhumeka cyane, ubushobozi bw'umubiri wacu bwo gutuza butangira gukora. Ibi bitanga ogisijeni nyinshi mu bwonko kandi bikanatuza uturemangingo tw'imitsi.
• Guhuza n'abantu: Kuganira n'inshuti yawe wiringira cyangwa umuntu wo mu muryango wawe ku byo utekereza ni uburyo busanzwe bwo kugabanya stress.
• Uburyo bwo Guseka: Iyo useka cyane, umubiri wawe ubona ogisijeni nyinshi. Umutima wawe, ibihaha n'imitsi birashishikazwa. Binasohora imisemburo izana ibyishimo mu mutwe wawe. Kureba inkuru isekeje no kwishimana n'inshuti ni umuti mwiza wo kurwanya imihangayiko.
• Uburyo bwo kuvura mu biganiro:Hari abantu basanga uburyo bwo kuvura hakoreshejwe uburyo bwo kuvuga bufasha cyane mu guhangana n'imihangayiko y'igihe kirekire. Urugero, uburyo bwitwa Cognitive Behavioral Therapy (CBT) bushobora kugufasha guhindura imitekerereze yawe mibi. Ni ngombwa kubonana na muganga w'umuhanga cyangwa inzobere mu by'imitekerereze kugira ngo agufashe.