Phatikizani Zochitika Zowonjezera Kuchepetsa Kupsinjika Maganizo ndi Kupititsa patsogolo Phumu
Kusokonezeka maganizo kumawononga odwala ambiri. Pokhapokha, kupanikizika kungakupangitseni kuti mumve bwino. Kupsinjika maganizo kungathandizenso kuti musamamwe mankhwala a mphumu nthawi zonse. Zonsezi zingawononge mpweya wanu wa mphumu .
Kusokonezeka maganizo ndi mbali ya moyo wathu wa tsiku ndi tsiku ndipo sikungatheke kuti mutha kuthetsa mavuto onse m'moyo wanu. Ndipotu, sikuti mavuto onse ndi oipa. Kupsinjika kwina kungayambitse kukolola.
Komabe, muyenera kupewa nkhawa zopanda thanzi, sungani nkhawa zomwe simungapewe, ndipo phunzirani njira zothetsera vutoli komanso kupewa zizindikiro za mphumu.
Chitani Zochita Nthawi Zonse
Lankhulani ndi dokotala wanu za masewera olimbitsa thupi omwe mungathe kuchita nthawi zonse ndi mphumu yanu. Zochita zolimbitsa thupi zomwe mumakonda, kuchokera ku aerobics mpaka yoga, zingapindulitse mavuto anu. Kuchita masewera olimbitsa thupi kumadzutsa mapepala a endorphin, kumapangitsa kukhala ndi maganizo, kumapangitsa kugona komanso kukuthandizani kuwonjezera mphamvu.
Phunzirani Njira Zotsitsimula
Ngakhale pali njira zingapo zosiyana monga kulengeza kapena kubwereza zitsimikizo zabwino, kungochepetsanso komanso kupezekapo kungathandizenso. Gwiritsani ntchito mphindi zingapo ndikungokhalira ku ballpark ndi ana anu kapena momwe mumayamikirira ogwira nawo ntchito ogwirizana.
M'malo mowonjezereka, ingoganizirani zomwe mukuchita, kumverera kapena kumverera pakali pano kwa mphindi zisanu.
Kupatula nthawi panthawiyi ndikuika maganizo pa malingaliro, malingaliro, ndi mphamvuzo nthawi zambiri zimachepetsa nkhawa.
Sinkhasinkha
Kusinkhasinkha kumapereka ubwino wambiri wa mphumu yako yomwe imapangitsa kupanikizika. Mukamasinkhasinkha zinthu zambiri zomwe zimachitika m'thupi lanu. Wanu:
- Kuchuluka kwa mtima kumachepa
- Mpweya wa kupuma umachepa
- Adrenal gland amachititsa kuchepa kwa hormone cortisol
- Ubongo ndi wofunika komanso wopanga
Kusinkhasinkha kofulumira ndi maganizo odekha.
Tsekani maso anu ndikuyang'ana pa kupuma kwanu. Anthu ambiri amapeza kuti ndibwino kuyika manja awo pamimba ndikuyang'ana kutsogolo kwa dzanja. Limbikitsani mawu mumutu mwanu kuti musamangoganizira zovuta zanu ndikuyesa kuthetsa mavutowa. Ngati malingaliro omwe mukuyesera kuti mukhale chete, tangoyambiraninso kupuma kwanu.
Odwala ambiri amapeza phindu nthawi yomweyo ndipo amaona nthawi yomweyo, kuchepetsa kupanikizika kwa nthawi yayitali.
Zozizira Kupuma
Kwa kupuma kwa mphumu, kupuma kumakhala ndi ubwino wake. Sikuti kupuma kokha kumachepetsa kuchepetsa nkhawa (kumakhala kofanana ndi kusinkhasinkha m'njira zambiri), koma kungathandizenso mphumu yanu.
Phunziroli , mukhoza kuyenda kudzera muzochita zosavuta zomwe zingakuthandizeni kupuma. Kungoganizira komanso kufufuza kupuma kwanga nthawi zambiri kumachepetsa nkhawa komanso kumachepetsa maganizo.
Kuwonjezera Luso Lanu la Gulu
Kusakhala ndi bungwe kungayambitse kuvutika maganizo. Kuwonjezera chikhalidwe kwa chisokonezo chanu kungangowonjezera mavuto anu. Onetsetsani ngati njira iliyonse yosamalira nthawiyi ingakuthandizeni kupeza nthawi yambiri kuchokera tsiku lanu ndikuchepetsa nkhawa zanu.
Pitirizani Kugona Nanu
Odwala ambiri amaganiza kuti sangakwanitse kugona maola 7 mpaka 9 a National Sleep Foundation akuti akuluakulu ambiri amafunikira.
Ngakhale ngati simungathe kugona mokwanira, nthawi yogona yogonana (mwachitsanzo, kugona nthawi yomweyo usiku uliwonse) ingathandize kuthetsa nkhawa.
Mukhozanso kuyesa kugwiritsa ntchito njira yotsimikiziranso yogona yomwe ingakuthandizeni kuti mukhale ndi mpumulo. Ganizirani za kupuma kwanu ndikuyang'anitsitsa kuwuka kotsitsimula pofotokoza chinthu monga "Ndidzuka ndikutsitsimutsidwa ngakhale nditangotsala pang'ono kugona maola asanu" kapena "Ndidzuka ndi mphamvu ndikukonzekera tsiku langa." ali ndi mphamvu zowonjezera kutanthauzira kwanu malingaliro anu ogona, magulu amphamvu m'mawa, ndi kugona kwanu kwa usiku.
Sungani Nthawi Yokondwerera
Kodi munayamba mwaganizapo "chifukwa chiyani sindingakhale wosangalala?"
Timatanganidwa kwambiri tsiku ndi tsiku la ntchito, sukulu, mabanja ndiyeno kuwonjezera matenda aakulu kuposa zonse monga mphumu-sizosadabwitsa kuti chimwemwe chathu chimakhala chochepa. Izi zikhoza kukhala zinthu zosiyana kwa anthu osiyanasiyana.
Chimwemwe chathu chingakhudzidwe ndi zakuthupi, zamaganizo, zamaganizo ndi zauzimu m'miyoyo yathu. Kukonzekera nthawi ya kukwera njinga, kupatula nthawi yowerengera, kupita ku phunziro la Baibulo kapena kulowerera muzochita zokondweretsa ndi zitsanzo kuchokera kumadera onse omwe angakhale otetezeka kwambiri.
Lonjezerani Zizolowezi Zanu Zakudya
Ndiwe zomwe mumadya.
Kudya mopanda ungwiro kungayambitse kupsinjika maganizo, kupsinjika maganizo komanso kuvutika maganizo. Zakudya zopanda thanzi, zomwe zimatanthawuzidwa monga kuchuluka kwa shuga ndi zakudya zowonongeka, zimayanjanitsidwa ndi zizindikiro za nkhawa. Kuonjezera apo, kupanikizika kwakukulu kungakuchititseni kuti mupeze chakudya cha shuga kuti mukhale ndi mphamvu.
Kuseka zambiri
Kuseka kuli wathanzi ndipo ambiri a ife sitipeza zokwanira. Kuseka kumatulutsa mapuloteni otere ndi mahomoni ena kwa omwe amasulidwa ndi masewera olimbitsa thupi. Kuwonjezera apo, kuseka kungokuchititsani kukumbukira zinthu zosautsa zomwe zingakuvuteni.
> Zotsatira:
> American Psychological Association. Kupsinjika Maganizo Pa Thupi.
> Felice N. > Kacka >, Nicolas Cherbuin, Kaarin J. Anstey, Peter Butterworth Zitsanzo za Zakudya ndi Zizindikiro Zowopsya pa Nthawi: Kufufuza Ubwenzi > ndi > Pulogalamu ya Chikhalidwe, Zaumoyo Zaumoyo ndi Zoopsa za Mtima. ZOCHITIKA ONE January 29, 2014.
> Bennett MP, Lengacher C. Kusangalatsa ndi kuseka Kungakhudze thanzi: III. Zotsatira za kuseka ndi zaumoyo. Mgwirizano wothandizira owonjezera pa maumboni, March 2008.
> National Heart, Lung, ndi Blood Institute. Report of Panel Panel 3 (EPR3): Malangizo Othandizira Kuzindikira ndi Kusamalira Khunyu.