Ngati mumadziona kuti ndinu okwiya nthawi zambiri, mumangokhalira kukwiya pang'ono, kapena mumadzimva kuti ndinu okwiya, ndizotheka kuti kupsinjika maganizo kumakhudza momwe mumamvera. Kupsinjika maganizo kumayambitsa kumenyana kwa thupi, komwe kungawonekere ngati kukwiya kapena kukhumudwa pamene mukulephera kuyankhapo pochita masewera olimbitsa thupi.
Kuthetsa kupsinjika maganizo n’kofunika kwambiri kuti mubwerere ku moyo wanu wakale. Mukamayendetsa bwino ndikuchepetsa kupsinjika kwanu, mutha kuyambiranso kukhala odekha komanso kudziletsa zomwe mwina simunamvepo panthawi yamavuto akulu.
Nazi njira 10 zochepetsera nkhawa zomwe zingakupangitseni kuti mubwererenso nthawi yomweyo!
Table ya zinthunzi
Khalani ndi Thupi
Kuphatikiza mu ntchito zolimbitsa thupi
ndi njira yabwino yothetsera nkhawa. Kuchita masewera olimbitsa thupi kumalimbikitsa kupanga ma endorphin, mankhwala mu ubongo omwe amagwira ntchito ngati mankhwala opha ululu komanso okweza maganizo. Izi nthawi zambiri zimatchedwa "wothamanga kwambiri," koma zimatha kutheka kudzera muzochita zilizonse zolimbitsa thupi.
Masewera ndi njira yabwino yothetsera nkhawa.Kuchita masewera olimbitsa thupi, makamaka zochitika zomwe zimafuna kukhazikika komanso kukhazikika, monga yoga kapena masewera a karati, zimatha kupereka njira yosinkhasinkha mwachangu. Zimatisokoneza ku nkhawa za tsiku ndi tsiku ndipo zimalola kupuma kwamaganizo kupsinjika. Kuonjezera apo, kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti mukhale ndi thanzi labwino, zomwe zingathandize thupi lanu kuthana ndi nkhawa.
Kuchita masewera olimbitsa thupi kumathandizanso kugona bwino, komwe kungasokonezedwe ndi nkhawa. Komanso, kuchita masewera olimbitsa thupi kungapereke kuyanjana ngati kuchitidwa m'magulu, monga makalasi kapena masewera amagulu, zomwe zingathe kuchepetsa kupsinjika maganizo. Kaya ndikuyenda mwachangu, masewera olimbitsa thupi, kapena kalasi yovina, kupeza masewera olimbitsa thupi omwe mumakonda komanso omwe mungathe kuchita nawo nthawi zonse ndi chida chofunikira kwambiri pamoyo wanu. kusamalira maganizoUnakhazikitsidwa.
Idyani Mwathanzi
Inu ndi zomwe mumadya. Kudya moyenera kumatha kukhala ndi gawo lalikulu pakuchepetsa nkhawa chifukwa cha momwe thupi lanu limakhudzira thupi lanu, malingaliro, ndi malingaliro. Zakudya zopatsa thanzi zimapereka mavitamini ofunikira, mchere, ndi ma antioxidants omwe amathandizira kuthana ndi kupsinjika kwakuthupi ndi kupsinjika. Mwachitsanzo, mavitamini a B omwe amapezeka mumbewu zonse, nyama yowonda, ndi masamba obiriwira ndi ofunikira kuti minyewa igwire ntchito ndipo angathandize kuchepetsa nkhawa komanso kukhumudwa.
Kuphatikiza apo, kukhala ndi zakudya zopatsa thanzi kumathandizira kukhazikika kwamphamvu komanso malingaliro. Mukadya zakudya zopatsa thanzi komanso zokhwasula-khwasula zomwe zimaphatikizapo kusakaniza kwa chakudya, mapuloteni, ndi mafuta, mumakhala ndi mphamvu zambiri tsiku lonse, zomwe zingathandize kuthana ndi nkhawa. Kumbali inayi, zakudya zokhala ndi zakudya zokonzedwa bwino, shuga, ndi caffeine zimatha kukulitsa zizindikiro za kupsinjika maganizo poyambitsa spikes ndi kuwonongeka kwa shuga m'magazi, zomwe zimayambitsa kukwiya komanso kutopa.
Phunzirani Kuphika
Njira yophikira imafuna kuyang'ana ndi kulingalira, zomwe zingathe kusokoneza maganizo anu kuchoka ku zovuta ndikukulimbikitsani panthawi ino. Kusamala uku, komwe mumayang'ana kwambiri kuyeza, kudula, ndi kuyang'anira zokometsera ndi zonunkhira, kumatha kukhala kochizira kwambiri komanso kofanana ndi kusinkhasinkha.
Kuphika kumachepetsa nkhawa komanso kumawonjezera thanzi la chakudya.Kuphatikiza apo, kuphika kumathandizira kuwonetsa kulenga, kukupatsani chisangalalo ndikuchita bwino mukapanga mbale bwino. Zimaperekanso mphamvu yodzilamulira komanso kudzidalira, zomwe zingakhale zopatsa mphamvu panthawi yachisokonezo. Kudzisamalira nokha ndi ena mwa kuphika ndi kugawana chakudya kungathandizenso kuti mukhale osangalala komanso ogwirizana.
Pewani kumwa mowa
Kumwa mowa kwambiri kwa nthawi yayitali kungayambitse kukula kapena kuipiraipira matenda okhudza matenda, kuphatikizapo kuvutika maganizo ndi nkhawa. Ngakhale zingawoneke ngati njira yachangu komanso yosavuta yopumula ndikupumula, kudalira mowa kuti muchepetse kupsinjika kumatha kukhala ndi zotsatira zoyipa.
Mowa ndi wofooketsa, kutanthauza kuti ukhoza kukulitsa chisoni ndi kupsinjika maganizo, makamaka ukaumwa mochuluka kapena kwa nthaŵi yaitali. Zingathenso kusokoneza kugona kwanu, zomwe zimapangitsa kuti mukhale osakhazikika komanso osagona mokwanira, zomwe ndizofunikira kwambiri kuti musamavutike kwambiri.
Muzigona Mokwanira
Kugona bwino usiku n'kofunika kwambiri kuti muchepetse kupsinjika maganizo komanso kuti mukhale ndi maganizo abwino. Popanda kugona mokwanira, mungapse mtima kapena kukhumudwa ndipo mumavutika kulimbana ndi nkhawa. Mukagona, ubongo umakhala wotanganidwa kukonza ndikuphatikiza zomwe mumakumana nazo kuyambira tsikulo. Kugona bwino kumawonjezera kuphunzira, luso lotha kuthetsa mavuto, ndi kukumbukira. Zimathandizira kupanga zisankho, kukulitsa chidwi, komanso kukulitsa zokolola.
Kukhazikika kwa moyo kumatheka kokha ndi kugona kwa maola 6 usiku uliwonse.Kupanga Maubwenzi
Kulumikizana ndi ena kumathandizira kwambiri kuthana ndi kupsinjika, komwe kumapindulitsa m'maganizo komanso m'thupi. Tikamacheza ndi abwenzi, abale, kapena ogwira nawo ntchito, zimatsegula njira zothandizira zomwe ndizofunikira kuti mukhale ndi thanzi labwino m'maganizo ndi m'maganizo.
Kuyanjana ndi anthu kungapereke chidziwitso chogwirizana ndi kumvetsetsedwa, zomwe zimakhala zotonthoza kwambiri panthawi yamavuto. Kugawana malingaliro anu ndi malingaliro anu ndi ena kungayambitse kuchepa kwa kusungulumwa ndi kudzipatula, zomwe ndizofala za kupsinjika kwanthawi yayitali.
Pazinthu zakuthupi, kuyanjana kwabwino kwa anthu kungayambitse kutulutsidwa kwa oxytocin, hormone yomwe imalimbikitsa kukhulupirirana, chifundo, ndi kugwirizana, ndipo imatha kuthana ndi zotsatira za hormone yopsinjika maganizo cortisol.
Pezani Zomwe Mumakonda
Kukhala ndi zinthu zomwe mumakonda ndi njira yabwino yothanirana ndi nkhawa. Kuchita zinthu zosangalatsa kumapereka lingaliro lachisangalalo ndi chikhutiro chimene kaŵirikaŵiri chimakhala chosiyana ndi zitsenderezo ndi mathayo a ntchito ndi moyo watsiku ndi tsiku. Kusintha kumeneku kumalola kusokonezeka kwamalingaliro, kumapatsa malingaliro kupumula ku zopsinjika ndikuthandizira kuthetsa kupsinjika kwanthawi zonse ndi nkhawa.
Zokonda nthawi zambiri zimakhala ndi zinthu zomwe zimafuna kukhazikika komanso luso, zomwe zimatsogolera kumayendedwe - zomwe zimachititsa chidwi kwambiri pomwe nthawi ikuwoneka kuti yayima. Kuthamanga kumeneku sikungochiritsa kokha komanso kumapangitsanso kulingalira, kukusungani mu mphindi ndikuchepetsa malingaliro oipa. Kuphatikiza apo, zokonda zimapatsa mwayi wocheza nawo, kaya kudzera m'magulu a pa intaneti kapena m'magulu am'deralo, kupititsa patsogolo mapindu awo ochepetsa nkhawa popereka mayanjano ndi chithandizo.
Sinkhasinkha
Kusinkhasinkha ndi njira yotsimikiziridwa yomwe imathandizira kuthetsa kupsinjika maganizo. Chizoloŵezi chakalechi chimapereka lingaliro labata, mtendere, ndi kulinganiza zomwe zingapindulitse thanzi lanu lonse komanso thanzi lanu lonse. Kusinkhasinkha pafupipafupi kungathandize kupanga njira yatsopano yosinthira, yomwe imakhala yokhazikika komanso yocheperako. Izi zingapangitse kuchepetsa kwambiri kupsinjika maganizo.
Kusinkhasinkha kumabweretsa mkhalidwe wamtendere ndi kulingalira.Yesani Yoga
Kuyesa yoga kungakhale njira yabwino yochepetsera nkhawa komanso kukhala ndi thanzi labwino. Yoga imaphatikiza mawonekedwe akuthupi (asanas), masewera olimbitsa thupi (pranayama), ndi kusinkhasinkha (dhyana) kuti apange machitidwe okhazikika omwe amapindulitsa thupi ndi malingaliro.
Kaya ndinu woyamba kapena muli ndi chidziwitso, kuphatikiza yoga muzochita zanu kungakuthandizeni kwambiri kuthana ndi kupsinjika. Mutha kuyamba ndi machitidwe odekha ndikuwunika pang'onopang'ono mawonekedwe apamwamba mukakhala omasuka.
Funani Thandizo la Katswiri
Ngati mwayesa zonse koma mukuvutikabe kwambiri, mwina ndi nthawi yoti muganizire zopeza uphungu kapena chithandizo. Thandizo la akatswiri likhoza kukupatsani malo otetezeka komanso othandizira kuti mufufuze zomwe zimayambitsa kupsinjika maganizo ndikupanga njira zabwino zothetsera vutoli.
Kumbukirani, kufunafuna chithandizo ndi chizindikiro cha mphamvu ndi sitepe yokhazikika pakusamalira thanzi lanu lamalingaliro. Kupsinjika maganizo ndi gawo la moyo wa munthu, koma pamene kukuchulukirachulukira, kupeza chithandizo kuchokera kwa katswiri wa zamaganizo kungakhale kofunika kwambiri kuti muthe kulamuliranso ndikuwongolera moyo wanu.
Kukulunga Izo!
Kuwongolera kupsinjika ndi gawo lofunikira kuti mukhale ndi moyo wathanzi komanso wokhazikika. M’dziko lofulumira la masiku ano, kupsinjika maganizo kungaunjike mosavuta, ndipo sikungakhudze thanzi lathu la maganizo ndi maganizo komanso thanzi lathu. Ndikofunikira kwambiri kupanga njira zochepetsera kupsinjika zomwe zimagwirizana ndi moyo wanu komanso zosowa zanu.
Kumbukirani kuti kuwongolera kupsinjika sikutanthauza kuthetseratu - kupsinjika ndi gawo lachilengedwe la moyo. M'malo mwake, ndi kupanga zida ndi kulimba mtima poyankha kupsinjika m'njira zathanzi. Izi zingatanthauze kupatula nthawi yopuma ndi zosangalatsa, kuphunzira kuika zinthu zofunika patsogolo, kapena kufunafuna malangizo a akatswiri pakufunika.
