Ese warambiwe stress? Gerageza ubu buryo 10 bworoshye

Kubera ubuzima buhuze dufite muri iyi minsi, ni ibisanzwe kumva uremerewe kandi uremerewe rimwe na rimwe. Akazi, imirimo yo mu rugo, amasomo, izindi nshingano… Twiyibagirwa iyo duhugiye muri ibi byose. Ariko niba iyi stress yo mu mutwe , ni ukuvuga stress twese tuzi, ikomeje, ishobora kugira ingaruka mbi cyane atari ku bwenge bwacu gusa ahubwo no ku buzima bwacu bw'umubiri. Kubwibyo, ni ngombwa cyane kwiga gucunga iyi stress. Nubwo bishobora kugorana gato mu ntangiriro, numara kumenyera, uzamenya uburyo biruhura. Reka turebe uburyo 10 bworoshye bushobora gufasha muri ibi.

1. Imyitozo ngororamubiri si ikintu ukora ku mubiri wawe gusa!

Bumwe mu buryo bwiza bwo kuruhuka ubwonko bwawe n'umubiri wawe ni ugukora imyitozo ngororamubiri buri gihe . Iyo ukora imyitozo ngororamubiri, amarangamutima yawe na yo azarushaho kuba meza. Ariko, kugira ngo ubone umusaruro mwiza muri ibi, ntabwo bihagije kubikora rimwe ku munsi, ugomba kubikora buri gihe.

None se wakora siporo zingana iki ku cyumweru?

Muri rusange, abantu bakuru bagomba gukora imyitozo ngororamubiri iciriritse nibura iminota 150 , nko kugenda n'amaguru vuba, buri cyumweru, cyangwa iminota 75 yo gukora imyitozo ngororamubiri ikomeye, nko kwiruka, buri cyumweru.

Icy'ingenzi ni ukwishyiriraho intego nto ushobora gukora. Hanyuma ushobora gukomeza urugendo udahagaze hagati. Wibuke ko gukora ikintu gito bifite akamaro cyane kuruta kudakora ikintu na kimwe.

2. Ese tugomba kugabanya ibiro by'umubiri gato?

Iyo wumva ufite stress, imitsi yawe irakomera kandi ukumva isa n'aho irimo gupfundikana utabizi. Hari ibintu bike ushobora gukora kugira ngo ugabanye ubu burwayi kandi uhe umubiri wawe ihumure cyane.

• Kurambura : Gerageza kurambura gato iyo ukangutse mu gitondo cyangwa mu gihe cy'akazi.
• Massage: Kora massage nziza niba bishoboka.
• Kwiyuhagira mu mazi ashyushye: Kwiyuhagira cyangwa kwiyuhagira bishyushye bishobora gufasha kuruhuka imitsi.
• Gusinzira neza: Gusinzira neza amasaha 7-8 ku munsi ni ingenzi ku mubiri no mu bwonko.

3. Fata umwuka mwinshi…

Iyo wumva ufite stress, ushobora kubona ihumure ako kanya wicaye utuje uhumeka buhoro buhoro . Uzatangazwa n'uburyo ushobora kubikora neza. Gerageza izi ntambwe 5 zoroshye:

1. Icara neza ku ntebe, amaboko yawe ari ku bibero byawe n'ibirenge byawe biri hasi. Cyangwa ushobora kuryama ku buriri.

2. Funga amaso yawe.

3. Tekereza uri ahantu hatuje cyane kandi heza. Hashobora kuba ari ku mucanga, umurima wuzuye indabo, hejuru y'umusozi, ahantu hose haguha amahoro.

4. Noneho shyiramo umwuka buhoro buhoro kandi wimbitse. Hanyuma uhumeke buhoro buhoro.

5. Bikore iminota 5 cyangwa 10 icyarimwe.

4. Witondere ibyo urya n'ibyo unywa.

Kurya indyo yuzuye ku gihe gikwiye bishobora kugufasha kubungabunga ubuzima bwawe muri rusange. Binagufasha kugenzura uko wumva umerewe. Menya neza ko ushyira mu ndyo imboga , imbuto , ibinyamisogwe, ibinyampeke bifite intungamubiri, na poroteyine zitera imbaraga .

5. Reka tugabanye umuvuduko w'ubuzima gato.

Ubuzima buri kwihuta cyane muri iyi minsi. Hari igihe tuba dukeneye kugabanya umuvuduko gato no kuruhuka gato. Reba ubuzima bwawe hanyuma ushake utuntu duto dushobora kugutebya. Urugero:

• Shyira isaha yawe imbere iminota 5-10. Muri ubwo buryo, ushobora kugera kuri byose mbere gato. Ushobora kwirinda imihangayiko yo gutinda.
• Mu gihe utwaye imodoka mu muhanda, buri gihe genda mu muhanda w'ibumoso (umurongo ugenda buhoro). Ushobora kwirinda amarushanwa atari ngombwa no kugenda ufite amahoro yo mu mutima.
• Gabanya imirimo minini mo ibice. Tekereza ufite amabaruwa 100 yo kugenzura. Aho kugerageza kuyagenzura yose icyarimwe, reba gusa ay'ingenzi kurusha ayandi. Kora ibisigaye nyuma.

6. Teganya umwanya wo kuruhuka.

Kugira ngo uhe ubwenge bwawe ikiruhuko cyo guhangayika, ugomba guteganya kuruhuka by'ukuri. Ku muntu ukora byose afite intego mu mutwe, ibi bishobora kugorana gato mu ntangiriro. Ariko uko ukomeza kubikora, uzarushaho kwishimira ibi bihe byo kuruhuka. Dore ibintu bimwe na bimwe byo kuruhuka ushobora gukora.

7. Tegura umwanya wo kwishimisha

Ugomba kandi gushaka umwanya w'ibintu ukunda. Gerageza gukora ikintu kigushimisha buri munsi. Bizagufasha kugabanya cyane stress zawe. Ibi ntibisaba igihe kinini, ndetse n'iminota 15-20 irahagije .

Imbonerahamwe iri hepfo itanga igitekerezo cya bimwe muri ibyo bikorwa.

8. Vugana ku bibazo byawe.

Niba hari ikintu kikubangamiye, kukivugaho bishobora kugufasha kugabanya stress. Ushobora kukiganiraho n'umuntu wo mu muryango wawe, inshuti yawe wizewe, muganga wawe, cyangwa umujyanama wawe .

Kandi ushobora no kwivugisha. Ibi tubyita kwivugisha . Twese turabikora. Ariko kugira ngo ugabanye stress, ugomba kwivugisha mu buryo bwiza , ntabwo ari mu buryo bubi.

Rero iyo wumva ufite stress, witondere ibitekerezo bikunyura mu mutwe wawe n'ibyo wibwira. Niba wicuza, uvuga ibintu nk'ibi, "Sinshobora kubikora," hindura icyo gitekerezo ugishyire mu kintu cyiza, nko, "Nzakora ibi" cyangwa "Nzakora uko nshoboye kose."

9. Gira ubuntu kuri wowe ubwawe.

Wige kwibabarira. Kandi ntutakaze urwenya rwawe. Si ubusa bavuga ko guseka ari wo muti mwiza wo kugabanya imihangayiko. Uzumva uhumurijwe cyane no guseka no kuruhuka.

10. Kumenya no gukuraho ibintu bitera stress.

Menya inkomoko nini y'imihangayiko mu buzima bwawe. Ese ni akazi kawe? Imihangayiko yo gutembera? Kwiga? Niba ushobora kumenya impamvu muri ubu buryo, reba niba ushobora kuzikuraho burundu mu buzima bwawe, cyangwa nibura ukagabanya ingaruka zabyo.

Niba uhura n'ikibazo cyo kubona impamvu ako kanya, gerageza kwandika ku gihe urimo uhangayika cyane . Andika igihe wumva ufite stress cyangwa impungenge nyinshi, n'ibyabaye icyo gihe. Uko igihe kigenda gihita, uzashobora kumenya imiterere. Hanyuma shaka uburyo bwo gukuraho cyangwa kugabanya ibyo bintu bigutera stress.

Imihangayiko, Imyitozo ngororamubiri, Ubuzima, Ubuzima bwo mu mutwe, Kugenzura Imihangayiko, Gira Ibyishimo