Kushushikana , kana kuti sezvatinozviziva tose, chikamu chehupenyu hwedu. Kutaura zvazviri, pane dzimwe nguva apo imwe nhanho yekushushikana inogona kutibatsira kuita zvinhu uye kuita zvinhu. Dzimwe nguva, kushushikana kwakanyanya chinhu chemuzvarirwo muhupenyu, senge patinosangana nechirwere chakakomba, kurasikirwa nebasa, kana kufa kwenhengo yemhuri. Zvakajairika kunzwa kusuruvara uye kuzvidya mwoyo panguva dzakadai.
Asi kana kusuruvara uku nekuzvidya mwoyo zvikatora mavhiki anopfuura mashoma, uye kana zvatanga kukanganisa mabasa ako epamba kana basa, saka taura nachiremba wako wotaura naye. Ipapo chiremba achataura newe osarudza marapirwo aunoda, akadai sekupa mazano (therapy) kana, kana zvichidikanwa, mishonga.
Zvinhu zvepakutanga zvaunogona kuita kuti udzore kushushikana kusati kwawedzera
Tisati tarega kushushikana kuchisvika mumusoro medu tokuita kuti kuve dambudziko guru, pane zvakawanda zvatinogona kudzidza kuti tizvigadzirise. Kana ukashandisa mazano madiki aya muhupenyu hwako, uchakwanisa kudzora kushushikana zvakanyanya.
- Ramba uine mafungiro akanaka: Edza kuona zvakanaka mune zvese. Kana matambudziko amuka, dzidzira kufunga kuti, "Ndingazvigadzirisa sei?" pane kufunga kuti "Sei izvi zviri kuitika kwandiri?"
- Gamuchira zvinhu zvausingakwanise kudzora: Pane zvinhu zvatisingakwanise kudzora. Funga nezvezvinhu zvakaita semota mumugwagwa, maitiro evamwe vanhu. Kunetseka nezvezvinhu izvi kunongowedzera kushushikana kwako. Saka, sarudza kuti "Handigoni kuchinja izvi."
- Iva nechivimbo: Pane kutaura manzwiro ako nepfungwa dzako nehasha kana kupopota, dzidzira kuzvitaura wakadzikama uye zvakajeka. Semuenzaniso, kana mumwe munhu akakupa basa rausingakwanise kuita, pane kugumbuka uchiti, "Zvakaoma sei, uri kundipa zvese!", unogona kudzivirira matambudziko akawanda asina basa nekutaura wakadzikama uchiti, "Ndine urombo, ndatove ndakabatikana zvekusagona kuzvigamuchira."
- Ronga nguva yako zvakanaka: Nyora mabasa ako ezuva nezuva zvakatevedzana. Isa zvinhu zvinonyanya kukosha pakutanga. Izvi zvinogona kukubatsira kubvisa manzwiro ekuti "Ndakabatikana zvikuru, handina nguva yekuita chero chinhu."
- Dzidzira kutaura kuti 'kwete': Mutsika dzedu, dzimwe nguva kutaura kuti 'kwete' kwakaoma. Asi usatya kutaura kuti 'kwete' kune chikumbiro chinokumanikidza zvakanyanya.
- Wana nguva yekutamba: Tsvaga nguva shoma zuva rega rega yekuita chimwe chinhu chaunofarira. Ingave kuverenga bhuku, kuteerera mimhanzi, kurima bindu, kana kudhirowa.
- Doro,Rega kushandisa zvinodhaka : Usashandise doro, fodya, kana zvimwe zvinodhaka senzira yekugadzirisa kushushikana. Kunyange zvazvo zvingaita sekunge uri kuwana zororo kwenguva pfupi, zvinongowedzera kushushikana mumuviri wako.
- Pedza nguva nevadikanwi: Taura nezvematambudziko ako neshamwari yaunovimba nayo kana nhengo yemhuri. Kushamwaridzana nevanhu ndeimwe yenzira dzakanakisisa dzekuderedza kushushikana.
Edza kuchinja mararamiro aya
Ngatitarisei zvimwe zvinhu zvakakosha zvaunogona kuwedzera muhupenyu hwako kuti uderedze kushushikana.
1. Kurovedza muviri
Chimwe chezvakanakira zvikuru zvekurovedza muviri kurara zvakanaka husiku . Kurara zvakanaka husiku zvinoreva kuti une kugona kwakanyanya kudzora kushushikana. Tsvagiridzo yakawana kuti vanhu vanoita maekisesaizi vanorara zvishoma nezvishoma, inova mhando yehope dzakadzika dzinogadzirisa uropi nemuviri . Asi yeuka kuti kurovedza muviri pedyo nenguva yekurara kunogona kukanganisa kurara kwevamwe vanhu.
Uyewo, patinorovedza muviri, miviri yedu inoburitsa mahormone akaita se endorphins uye endocannabinoids . Aya mahormone echisikigo anoderedza marwadzo, anowedzera kurara, uye anodzikamisa pfungwa. Aya mahormone anokonzerawo "kudhakwa kwemumhanyi" uko vamwe vanhu vanonzwa mushure mekufamba kwenguva refu.
| Maekisesaizi ari nyore anobatsira kuderedza kushushikana | |
|---|---|
| - Kumhanya | - Kutasva mabhasikoro |
| - Kushambira | - Maekisesaizi emhepo |
| - Kutamba | - Kufamba Nekukurumidza |
Une kurovedza muviri kwakasiyana.Kana usina nguva, tsvaga nzira dzekugara uchiita zvinhu zvakawanda panguva yebasa rako. Semuenzaniso, tasva bhasikoro rako uchienda kuchitoro, kwira masitepisi panzvimbo peelevator, kana kuti paka mota yako kure wofamba netsoka.
2. Kudya kwakanaka
Mabhenefiti ekudya kwakanaka uye kune hutano haasi emuviri chete, asiwo akakosha pahutano hwepfungwa. Kudya kwakaringana kunogona kuderedza migumisiro yekushushikana, kusimbisa masoja emuviri, uye kudzora BP. Zvikafu zvine shuga yakawanda nemafuta, zvakaita sechikafu chisina kunaka, zvinoita zvakasiyana zvachose. Zvakajairikawo kuda chikafu ichi kana washungurudzika.
Saka, jaira kudya kwakapfuma mumakabhohaidhiretsi akaomarara (mbatatisi, mupunga webrown, oats), mapuroteni asina mafuta akawanda (hove, huku, mazai, nzungu), uye mafuta akanaka akadai seomega-3.
Zvikafu zvakapfuma mu antioxidants zvakakoshawo zvikuru. Zvinobatsira kudzivirira masero emuviri wedu kubva mukukuvadzwa kunokonzerwa nekushushikana kwenguva refu. Zvakawanda mumichero, miriwo, mishonga, uye zvinonhuwira (ginger, turmeric) zvakaita seizvi.
| Zvinovaka muviri zvinoderedza kushushikana | Chikafu chiripo (muenzaniso) |
|---|---|
| Vhitamini C | Guava, orenji, lime, papaya, mhiripiri |
| Magnesium | Sipinachi, mabhanana, mhodzi dzemanhanga, maarumondi |
| Omega-3 fatty acids | Hove dzine mafuta akadai sesalmon, tuna, mackerel, walnuts, nembeu dzeflax |
3. Rara zvakanaka
Chimwe chezvikonzero zvikuru zvekushushikana kushaya hope. Kana uchinetseka kurara kwemazuva matatu pasvondo kweanopfuura mwedzi mitatu, unogona kunge uine kushaya hope . Kurara kwakawanda kwaunorasikirwa nako, kushushikana kwakawanda, uye kushushikana kwakawanda kwaunowana, ndiko kurasikirwa kwakawanda kwehope. Zvakafanana nedenderedzwa.
Heano mamwe maitiro anokubatsira kurara zviri nani:
- Kurovedza muviri zuva nezuva.
- Iva nezuva masikati.
- Dzivisa kunwa doro necaffeine (tii, kofi) nguva yekurara yava kuda kusvika.
- Iva netsika yekurara panguva imwe chete zuva nezuva uye kumuka panguva imwe chete.
- Rega kushandisa foni yako, tablet, kana TV kanenge hafu yeawa usati warara.
- Ita chimwe chinhu chinodzikamisa muviri, sekufungisisa, usati warara.
4. Maitiro Ekuzorora
- Yoga: Uku kurovedza muviri uye kufungisisa. Maitiro eyoga anononoka, anotambanudza, uye anofema zvakadzama anobatsira kuderedza kushushikana.
- Kufungisisa: Kudzidzira kufunga uye kuisa pfungwa dzako pachinhu chimwe chete kunogona kubatsira kuderedza kushushikana nekuzvidya mwoyo.
- Kufema Zvakadzika: Iri ibasa riri nyore raunogona kuita chero kupi, chero nguva. Gara zvakanaka, isa ruoko rumwe padumbu rako uye rumwe pachipfuva chako. Fema zvakadzama nemhino dzako. Unofanira kunzwa dumbu rako richikwira kupfuura chipfuva chako. Wobva wafema zvishoma nezvishoma. Kuita izvi kashoma kuchakubatsira kudzikama.
- Biofeedback: Iyi inzira yekurapa inoitwa nenyanzvi. Masensa anobatanidzwa mumuviri kuti akubatsire kutarisa kurova kwemoyo wako neBP yako panguva yekushushikana. Kuburikidza neizvi, unodzidziswa kudzora shanduko idzi.
- Kurapa Kuseka: Patinoseka, muviri wedu unowana okisijeni yakawanda. Inoburitsa mahormone anotifadza. Saka teerera nyaya inosetsa, tarisa bhaisikopo rinosetsa, uye seka neshamwari.
- Kurapa Nekutaura: Dzimwe nguva kutaura nenyanzvi yepfungwa kana mupi wezano kunogona kubatsira zvikuru. Nzira dzakadai seCognitive Behavioral Therapy (CBT) dzinogona kukubatsira kushandura mafungiro ako asina kunaka.
Mharidzo Yekuenda Nayo Kumba
- Zvakajairika kuva nepfungwa dzakati wandei, asi kana zvikaramba kwenguva yakareba uye zvichikanganisa mabasa ezuva nezuva, chinhu chinofanira kutariswa.
- Kana kushushikana kwako kwava kuderera, usazeza kutaura nachiremba.
- Kurovedza muviri, kudya zvine mwero, uye kurara zvakakwana ndizvo zvombo zvine simba zvikuru zvekurwisa kushushikana.
- Dzidzira nzira dziri nyore dzekudzikamisa muviri mukati mezuva, dzakadai sekufema zvakadzika.
- Usatambura uri wega, taurira mhuri yako neshamwari manzwiro ako.
- Usamboshandisa doro kana zvinodhaka senzira yekugadzirisa kushushikana. Zvinongowedzera kuipa kwemamiriro ezvinhu.
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