Kusokonezeka maganizo ndi nkhawa kungapwetekitse ululu. Izi zingayambe kuzunzika koopsa, monga kumva kupweteka kwambiri kumayambitsa mavuto komanso nkhawa. Kuphunzira kupuma kungathandize.
Njira zotsegula sizingakupangitseni kupweteka kosalekeza, koma zingakuthandizeni kuti muzisamalire. Kupumula kumathandiza minofu kumasulidwa ndi kupuma ndi mtima kuthamanga. Amalola kuti maganizo akhale chete ndi kuganizira kwina kulikonse.
M'mawu ena, zimasokonezedwa ndi zowawa.
Asayansi amanena kuti zinthu zomwe zili m'malo mwathu zimapikisana ndi ubongo. Kwenikweni, ubongo ukhoza kungoganizira zochepa zowonjezera mwakamodzi. Poganizira zovuta osati kupweteka ndi kupweteka, kapena ngakhale kuyambitsa zokhudzidwa zatsopano, akhoza "kutseka chipata" ku ululu. Zowawa sizichoka, zimangobwerera m'mbuyo. Kupanikizika ndi kuthana ndi kupweteka kochepa kumagwiritsidwe ndi malangizo asanu ndi atatu otsekemera.
Kupuma Kwambiri
Kutupa kwakukulu kumathandiza ndi kumasuka pozengereza zonse pansi. Kuti muyesere, yesetsani kwathunthu; gwirani izo kwa masekondi angapo, ndiyeno pitirizani. Chitani izi kangapo. Tsekani maso anu. Ganizirani phokoso la mpweya wanu, ndipo yesetsani kuchepetsa.
Sungani Malingaliro Anu
Kuganizira za chinachake osati nkhawa kapena kupweteka kwanu kungakuthandizeni kuti mukhale bwino. Chithunzi chotsogolera chimatitengera kumalo osangalatsa, koma simukusowa kutenga ulendo wa miniti 30 kuti mupite kumeneko.
Mukamapanikizika, sungani zomwe mukuchita ndikudziwonetsera nokha mukuchita zinthu zosangalatsa, monga kusambira, kusambira m'nyanja kapena kupuma pamsasa. Tangoganizirani zochitikazo momveka bwino. Pitani nthawi iliyonse yomwe muyenera "kuthawa."
Imbani nyimbo
Kuimba kumathandiza kumasula mavuto. Yesani kuyimba nyimbo yomwe imakusangalatsani pamwamba pa mapapu anu (izi zimagwira bwino kwambiri galimoto).
Ngati simungathe kuzimitsa pomwe muli, kumangokhalira kung'ung'uza mipiringidzo yazing'ono zomwe mumakonda kuzipeza kuti zithandize kuthetsa nkhawa.
Yendani
Mukumverera kupanikizika mu cubicle yanu? Wokwatirana akukukhumudwitsani? Tengani pang'ono kuyenda. Nthawi zina kupuma pang'ono kumalo ovuta kwambiri ndikofunika kuti mupewe kupanikizika ndikupweteka kwambiri. Gwirani madzi kapena mutenge mpweya wabwino. Owerengera mpaka khumi ngati mukufuna. Kenaka, kubwereranso kumangomva kuti mukutsitsimutsidwa komanso kuchepetsa pang'ono.
Tengani kalasi ya Yoga
Kuchita yoga nthawi zonse kumapindulitsa. Choyamba, zimakupatsani chisangalalo chosasokonezeka chomwe chingathe kukhala ola limodzi kapena awiri. Chachiwiri, chimakuphunzitsani njira zopuma zomwe mungagwiritse ntchito kuti mukhalitse moyo wanu wa tsiku ndi tsiku. Zimalimbikitsanso mphamvu komanso kusinthasintha, zomwe zimapindulitsa kwambiri. Poyamba, yesani kuyamba kalasi ya yoga kamodzi pa sabata.
Muzidzipatulira ku Misala
Kupaka misala masabata angapo ndi njira yabwino yochepetsera minofu ndikuyendetsa panthawi yomweyo. Kuchepetsa masewera kumathandiza kutulutsa maganizo ndi thupi, ndipo wodwala wodziŵa kupaka misala angapeze mavuto anu ndikuwatsogolera. Kawirikawiri kuphatikizapo aromatherapy ndi kusinkhasinkha, kupaka minofu ndi njira yabwino yosungunulira nkhawa zanu ndipo zingathandizire mtundu wina wa ululu wosatha.
Pezani Wanu
Kusinkhasinkha mu mawonekedwe ake opatulika kumaphatikizapo kulingalira chinthu chimodzi kuti muchotse malingaliro anu. Kaŵirikaŵiri amachitira chipinda chamtendere, amachepetsa maganizo ndi thupi - ndipo amatha kukumbukira ululu wanu. Kusinkhasinkha kumveka mosavuta kuposa, komabe kusokoneza ndizovuta kwa oyamba kumene. Yesani kutsata malingaliro otsogolera otsogolera, kapena kufunafuna chitsogozo cha aphunzitsi odziwa kusinkhasinkha.
Pitani pa Tsiku
Mukakhala mu ululu, chinthu chomaliza chimene mukufuna kuchita ndichoka panyumba. Koma kutenga nthawi yolumikizana ndi anthu omwe simunakhala nawo nthawi zonse kungathandize kuchepetsa nkhawa. Yesetsani kupanga nthawi yeniyeni ndi anzanu kapena okondedwa wanu nthawi yowonongeka.
Pitani kukafikira khofi, muwonere kanema kapena mutenge ulendo wautali paki ngati mungathe. Mukapanga tsiku lanu, chitani chilichonse chimene sichifunika kuti musachiwononge.
Kupeza Chimene Chikukugwirani Ntchito
Musaope kupempha chithandizo cha dokotala wanu. Nthawi zina, iye angapangire uphungu kuti athetse nkhawa. Pazochitika zowopsa kwambiri, mankhwala oletsa kutsutsidwa angakhale ofunika kulola kuti maganizo ndi thupi zibwezere.
Kupeza njira zochepetsera kumathandiza kuti thupi lanu ndi maganizo anu azikhala bwino, ndikuthandizani kuti muzimva kupweteka kwanu komwe mungathe kupirira. Mungafunike kuyesa zinthu zosiyana kuti mupeze ntchito zabwino zofanana.
Zotsatira:
Johnson, Malcolm H. "Kodi Kusokoneza Kumagwira Ntchito Bwanji Mavuto Akumva?" Zochitika Zamakono ndi Zolemba M'mutu. 9: 2, March 2005 pamasamba 90-95
Njira Zothandizira: Chitsogozo cha Anthu Ovutika. American Pain Foundation. http://www.painfoundation.org/Publications/TreatmentOptions2006.pdf