Njira 4 Zothandizira Nkhosa Yomwe Imakhalapo Nthawi Zonse Kapena Ubongo Wathu

Chosavuta ndi chophweka, ululu wopweteka umapweteka. Pamene ululu wanu ndi wovuta, mwachitsanzo, posachedwapa chifukwa cha zomwe mungathe kuzizindikira (mwachitsanzo, kutentha dzanja lanu pa uvuni wotentha kapena kupotoza bulu wanu chifukwa chakuti mwasalakwitsa), mumadziwa bwino zomwe muyenera kuchita kuti muthane nayo.

Ngati vutoli likuphwanyika, mukhoza kukhala pansi kapena kuika kulemera kwa mwendo wosavulazidwa. Ndipo mukamawotcha dzanja lanu, mwamsanga mumachotsa madziwo ndipo mwinamwake muthamanga madzi ozizira pa malo opweteka (kapena mufalitse batala.)

Koma ngati mukumva kupweteka kosalekeza, njirayi ndi yosiyana. Chifukwa zowawa zimayang'aniridwa ndi dongosolo lanu lamatenda, limagwira ntchito ngati gulu lothandizira. Zizindikiro zopweteka kwambiri zimakhala pa gulu limodzi, pomwe zizindikiro zosapitilira zimakhala zapadera. Ndipo mtundu uliwonse wa chizindikiro, onse akuthamangira ku ubongo kuti atanthauzire ndi kuyankhidwa, ayende payekha njira yapadera.

1 -

Chifukwa Chake Mavuto Ambiri Akuyenera Kuchitidwa Mosiyanasiyana

Koma kupweteka kovuta kumakhala kosiyana kwambiri ndi nyama kusiyana ndi kupweteka. Nazi zina mwa zifukwa zazikulu zomwe zimachitikira:

Kuthamanga kwachizindikiro mofulumira

• Zizindikiro zopweteketsa bwino zimayenda mofulumira - izi ndizitetezani, kuti muthe kuchotsa dzanja lanu kuchotsa uvuni musanafike kutentha kwa khungu lanu kufika pa madigiri 113 Fahrenheit (pomwe pang'onong'ono mukuwonongeka) kapena kuti mutha kuika kulemera kwake nsalu yopotoka, ndipo mmalo mwake mugwiritse ntchito RICE.
• Zizindikiro za kupweteka kwachilendo, kumbali inayo, zimapita ku ubongo pang'onopang'ono - zolimba kwambiri kuposa zizindikiro zowawa zowawa.

Kodi Chimayambitsa Chizindikiro Chakumva Chotani Chimene Chimafikira Ubongo?

• Zizindikiro zopweteka kwambiri zimayamba chifukwa cha mankhwala osokoneza bongo kusiyana ndi zovuta zomwe zimayambitsa ululu waukulu.

Kodi Sayansi Ingatiuze Chiyani Zokhudza Kupweteka Kwambiri Ndi Kuvutika Maganizo

Ngakhale kuti zizindikiro zowawa kwambiri komanso zopweteka zimapititsidwa ku hypothalamus komanso ku ubongo wa ubongo, akatswiri sanazindikire chifukwa chake mtundu uliwonsewo umawonekera mosiyana.

Zomwe tikudziwa ndizakuti kugwirizana kwa mitsempha pakati pa "malo opweteka" mu thalamus ndi chiwalo chachimake (malo omwe amachititsa zinthu monga mantha, kukhumudwa, zokonda, ndi zosakondeka) zikhoza kukhala zomwe zimayambitsa kupweteka kwanthawi yaitali kapena kubwereza kuvutika maganizo kapena matenda ena amisala mavuto omwe mungakhale nawo. Mosasamala kanthu, kamodzi kokha zizindikiro zifika pa ubongo - ndi pamene mumamva ululu.

2 -

Kuthanizani Chisoni Chanu Ndi Zochita Zamasiku Onse

Nkhani yabwino ndi yakuti pamene muli ndi ululu wosatha, pali zinthu zomwe inu nokha mungachite zomwe zimakhala zosavuta kukonzekera tsiku ndi sabata lanu, kuti musiye kuipa - ndipo m'malo mwake mukhale ndi moyo wanu.

Ngati simukudziwa tsopano, ndine mtundu wonse, kotero zothetsera vutoli sizokhudzana ndi mankhwala kapena opaleshoni. Njirazi zimagwera m'magulu awiri: Dzisokonezeni kuvutika kwanu, ndi zomwe ndikuzitcha "Khalani pano." Pitirizani kuwerengera pang'ono pokhapokha.

3 -

Dzisokoneze Kukumva Chisoni Ndi Nyimbo

Whitten, et al. mu kafukufuku wawo wa 2005 wofalitsidwa mu nkhani ya kugwa kwa Magazini ya Permanente amanena kuti mbali za ubongo zomwe zimayambitsa kupweteka kwa "kuunika" pa fMRI pamene munthuyo akumva ululu wambiri.

Olembawo akunena kuti kudzidodometsa nokha kupweteka ndi njira yolemekezeka ya nthawi imene ingakuthandizeni kuchepetsa kuchuluka kwa ululu umene ubongo wanu umayendetsera, ndipo motero, mukumva ululu wambiri. Ndipo ndi njira iti yabwino kuposa nyimbo?

Phunziro la 2014 lomwe linatulutsidwa mu Journal of Pain linanena kuti nyimbo zimapangitsa kuti munthu asamve ululu m'mphuno, ubongo, ndi msana komanso kuti akamvetsera nyimbo mwina mumakhala ndi gawo la mitsempha yanu yomwe imapereka mpumulo. Zili choncho! Kodi mumakonda mtundu wanji? Blues? Jazz? Zakale? Thanthwe? Kumvetsera mosavuta? Dziko? Hip Hop? Mndandanda ukupitirira.

4 -

Muzichita masewera

Kodi mumadziwa kuti zikwapu, zovuta, ndi kuzizira kwa minofu yabwino zingakhale m'malo mwakumva kupwetekedwa mtima? Imeneyi ndi njira ina yosokoneza yomwe ingathandize kuchepetsa kukula kwa zizindikiro zowawa. Osati kokha, koma kusisita kungapangitse mankhwala ena "abwino" omwe amachepetsa zizindikiro zopweteka.

5 -

Yesetsani Njira Yanu Yopweteketsera Pakati

Kugwiritsa ntchito nthawi zonse - pamtunda, mungathe kutero - ndiyo njira yodzidzipatula nokha kupweteka kwanu. Ndipo kuchita masewero olimbitsa thupi kuli ndi phindu linalake mwakuti limapangitsa minofu yanu ndi kulimbikitsa ziwalo kuti zitha kuyenda mozungulira. Izi zokha zikhoza kukhala zokwanira kuti muthetse mabala anu opweteka.

Tsopano, zowonjezera, mungafunikire kuonetsetsa kuti mukuchita zolimbitsa thupi monga yoga yobwezeretsa, kalasi yosavuta yochita masewera olimbitsa thupi , kapenanso ngakhale chithandizo chamagulu monga Feldenkrais. Ngati ndizo zonse zomwe mungathe kuzichita, zikhale choncho. Lingaliro ndikutengapo thupi lanu kusuntha popanda kuphwanya manambala anu, ndipo mwayi mungakhale wokondwa kuti munatero!

6 -

Ganizirani Mozama

Dongosolo la digirii 180 kuchokera ku chisokonezo ndilopititsa ku ululu (mwachitsanzo, musapewe kuzindikira). Mwina imodzi mwa njira zabwino kwambiri zothetsera vutoli ndi kuchepetsa kupanikizika kwa maganizo.

Yoyambira ndi Jon Kabat Zinn, Pulofesa wa Medicine Emeritus ndi Mlengi wa Clinic Reduction Clinic ndi Center for Mindfulness mu Medicine, Health Care, ndi Society ku Yunivesite ya Massachusetts Medical School zaka makumi atatu zapitazo, kuchepetsa nkhawa m'maganizo ndi asanu ndi atatu Pulogalamu yosinkhasinkha.

Pulogalamuyi imakuphunzitsani kugwiritsa ntchito kusinkhasinkha kuti mukulitse kukhalapo - muyang'anizana ndi zilizonse zomwe mukukumana nazo (ie, kupweteka kapena mavuto ena kapena ambiri). Koma simusowa kuti mupindule. Yesani kusinkhasinkha kwa thupi, komwe ndiko njira zamalingaliro zophunzitsidwa mu maphunzirowo.

_Zotsatira

_{Dobek, CE, et. al. J Pain. 2014 Oct; 15 (10): 1057-68. lembani: 10.1016 / j.jpain.2014.07.006. Epub 2014 Jul 28.}

_{Zimango Zopweteka. Website ya Arthritis & Chronic Pain Research Institute. Idakwanira Dec 2015.}

_{Whitten, Christine, MD, Donovan, Marilee, RN, PhD, Cristobal, Kristene, MS. Kuchiza Kuvutika Kwambiri: Chidziwitso chatsopano, Zosankha Zambiri. Zopereka zachipatala. Magazini ya Permanente. Kutha 2005. Vol. 9. Na. 4.}