Sinkhasinkha Njira Yanu Yowonjezera Kuletsa Kuthandizira Khunyu

Kupsinjika maganizo , ndithudi, sikungapeŵe, ndipo mfundo ya kuchepetsa kupanikizika ndi ndondomeko zowonongeka kwa maganizo sikuyenera kuthetsa zonsezi. Kusinkhasinkha ndi njira yomwe, ngati ikhale yochepa kwa mphindi 10 tsiku lililonse, ingakuthandizeni kuchepetsa nkhawa, kuchepetsa nkhawa, kusintha moyo wamtima , ndi kukwaniritsa mphamvu yochulukirapo.

Posachedwapa wodwala anandifunsa ngati kusinkhasinkha kwa chithandizo cha kupanikizika kungathandizenso mphumu yake.

Palibe kukayikira kuti mphumu ikhoza kukhala yovuta, kapena kuti kukhala ndi mwana ndi mphumu kumawonjezera nkhawa pa ntchito yovuta kale. Onetsetsani kuti kusinkhasinkha kungakuthandizeni kupeza mphamvu ya mphumu yanu kuphatikizapo kuthandizira tsiku ndi tsiku moyo.

Kodi Pali Sayansi Yoyambitsa Kusinkhasinkha ndi Khunyu?

Kupsinjika maganizo ndizomwe zimayambitsa kutupa, mbali ya matenda a mphumu, kwa odwala omwe ali ndi matenda aakulu. N'zosadabwitsa kuti odwala omwe ali ndi matenda omwe amabwera chifukwa cha kutupa nthawi zambiri amayang'ana njira zothandizira kuchepetsa nkhawa ngati njira yothetsera kapena yothandizira. Ndipotu, pafupifupi 40 peresenti ya matenda omwe amatsogolera anthu kuyesa njira zochiritsira ndi njira zina ( CAM ) ndizo zomwe zimayambitsa kutupa, kuphatikizapo mphumu.

Njira zoganizira zolimbikitsa kufotokoza ndi kuvomereza zakhala zikulimbikitsidwa ngati njira yochepetsera nkhawa komanso chifukwa cha kutupa. Chifukwa cha kugonana pakati pa kutupa ndi kulamulira kwa mphumu, ubwino wa pulogalamu yosinkhasinkha ndiwonekeratu ngati njirazo zikugwira ntchito.

Mu kafukufuku wina poyerekeza ndi kuchepa kwa maganizo a stressful (stressfulness based stress stress reduction) (MBSR) masabata asanu ndi atatu (8), gulu la MBSR linawona kupweteka pang'ono pokhapokha kupanikizika. Izi zikutanthauza kuti njira zomwe zimakhudzanso zochitika zokhudzana ndi maganizo zingakhale zothandiza kuchepetsa kutupa ndipo, mwinamwake, zotsatira muzirombo zosapsa.

Phunziroli likuwonetsanso zolemba zambiri zomwe zikuwonetsera kuti njira zothandizira kuchepetsa kukhudzidwa kwa maganizo zimapindulitsa odwala omwe ali ndi ziphuphu zosatha, komanso kuti njirazi zingakhale zothandiza kuthetsa zizindikiro zotupa kuposa ntchito zina zomwe zimalimbikitsa ubwino.

Pali zotsatira zochepa chabe zomwe zingakhudze kusinkhasinkha, makamaka poyerekeza ndi phindu. Mchitidwewo ukhoza kuchepetsa mtengo chifukwa odwala akhoza kuchita m'nyumba zawo nthawi iliyonse yomwe akufunikira.

Mitundu Yokusinkhasinkha yomwe Mungayesere

Mukufuna kuyesa kusinkhasinkha kuti mukhale ndi mphumu yabwino ya mphumu? Taganizirani izi.

Kusinkhasinkha mozama: Njira yowalingalira mozama imaphatikizapo kuganizira mfundo imodzi. Izi zikhoza kuyang'ana kupuma, kubwereza mawu amodzi kapena mantra, kuyang'ana pa lamoto, kapena kumvetsera phokoso lobwerezabwereza.

Popeza kuyang'ana malingaliro ndi kovuta, woyambira akhoza kusinkhasinkha kwa mphindi zingapo ndikugwira ntchito kwa nthawi yaitali. Mu kusinkhasinkha kotereku mutangoyambiranso kuzindikira kwanu pa malo osankhidwa omwe mumakhala nawo nthawi zonse mukazindikira kuti maganizo anu ayamba kuyendayenda. M'malo motsatira maganizo olakwika, asiyeni iwo apite. Kupyolera mu njirayi, luso lanu lakuyikira limakula bwino.

Kusinkhasinkha mwalingaliro: Njira zakusinkhasinkha zamalingaliro zimakulimbikitsani kusunga malingaliro othawa pamene akuyendetsa m'maganizo. Cholinga chake sikuti azichita nawo malingaliro kapena kuwaweruza iwo, koma kuti adziwe zokhudzana ndi malingaliro awo onse.

Kupyolera mu kusinkhasinkha mwalingaliro mungathe kuwona momwe malingaliro anu ndi malingaliro anu amatha kusuntha mwa njira zina. M'kupita kwa nthawi, mukhoza kuzindikira kuti chizoloŵezi cha anthu chodzidzimutsa kuti ndi "chabwino" kapena "choipa." Ndizochita zambiri, mumakhala ndi mtima wabwino.

Ena amagwiritsanso ntchito ndondomeko ndi maganizo. Ambiri amalangiza kuyitana - kukhala wamkulu kapena wamng'ono, malinga ndi aphunzitsi.

Ngati zosangalatsa si zolinga pakusinkhasinkha, nthawi zambiri zimakhala zotsatira zake. Maphunziro pa kuyankhidwa kwachisangalalo alemba zotsatirazi zotsatirazi zazing'ono kwa dongosolo lamanjenje:

• kuthamanga kwa magazi
• kusinthika kwa magazi
• kutsika kwa mtima
• kupuma pang'ono
• pang'onopang'ono kupuma
• osadandaula pang'ono
• ma cortisol otsika magazi
• malingaliro ambiri a moyo wabwino
• zovuta kwambiri
• kupumula kwakukulu

Mmene Mungayambire Kusinkhasinkha

Malangizo awa akuthandizidwa kukuthandizani kuti muyambe ndikuyembekeza kuti mupitilizebe kusinkhasinkha.

• Khalani kwa mphindi zingapo. Izi zimawoneka zophweka mosavuta, kungoganizira kwa mphindi zingapo. Yambani ndi mphindi zingapo patsiku kwa sabata ndipo ngati izo zikuyenda bwino, yonjezerani nthawi yanu pang'ono kwa sabata lina. Pitirizani izi pokhapokha mutamva kuti muli omasuka kutero.
• Chinsinsi ndicho kuchita chinthu choyamba m'mawa uliwonse. Ikani chikumbutso m'mawa uliwonse mukadzuka chifukwa n'zosavuta kuiwala za chinachake chomwe chingangotenga mphindi zingapo.
• Musati mutenge mmwamba mu momwe_ngopangidwira. Anthu ambiri amadera nkhaŵa za komwe angakhale, momwe angakhalire, malo ogwiritsira ntchito ndi zina zomwe mukuganiza kuti ndi zofunika. Zonsezi ndi zabwino, koma sizofunikira kuti muyambe. Yambani ndi kukhala pampando, pabedi, kapena bedi. Ngati muli omasuka pansi, khala pamtanda. Zangokhala kwa mphindi zingapo poyamba, choncho khalani pansi ndi kumasuka. Ndikofunika kuti mukhale omasuka.
• Fufuzani momwe mumamvera. Pamene mukuyamba kulowa mu phunziro lanu losinkhasinkha, ingoyang'anani kuti muwone momwe mukukumverera. Thupi lanu limamva bwanji? Kodi khalidwe lanu ndi liti? Tanganidwa? Wotopa? Nkhawa? Onani chirichonse chimene mukubweretsa ku gawoli losinkhasinkha ngati zowona.
• Lembani mpweya wanu. Tsopano kuti mwakhazikitsanso chidwi chanu pa mpweya wanu. Ingoika kuika mpweya wanu pamene ukulowa, ndipo mutulutsa mphuno yanu. Yesani kuwerengera "imodzi" pamene mutenga mpweya, ndiye "awiri" pamene mumapuma. Pitirizani kuwerengera mpaka mutakwanitsa zaka 10 ndikubwereza ndondomekoyo.
  
  Ngati mutapeza malingaliro anu akuyendayenda, yambani kumbuyo. Ndi zachilendo kuti maganizo anu ayenderere. Palibe vuto ndi malingaliro osokonezeka. Mukawona malingaliro anu akuyendayenda, kumwetulira, ndipo pang'onopang'ono mubwerere ku mpweya wanu. Poyamba, mungamve kukhumudwa pang'ono, koma ndibwino kwambiri kuti tisaganizire, tonse timachita. Ichi ndi chizoloŵezi, ndipo simudzakhala bwino kwa kanthawi.
• Khalani ndi mtima wachikondi. Mukawona maganizo ndi malingaliro akuchokera panthawi yosinkhasinkha, monga momwe angafunire, ayang'anani nawo ndi mtima wachikondi. Awoneni ngati abwenzi, osati oyendetsa kapena adani. Iwo ali gawo la inu, ngakhale si inu nonse. Khalani okoma ndipo musamachite mwankhanza.
• Musati mukonzeke kwambiri kuti mukuchita izo molakwika. Ndi njira yomwe muyenera kuyigwiritsira ntchito kuti muipeze. Ndikofunika kukumbukira kuti sizingaganizidwe molakwika.
• Osadandaula za kuchotsa malingaliro chifukwa anthu ambiri amaganiza kusinkhasinkha makamaka za kuchotsa malingaliro anu, kapena opanda malingaliro, koma izi si zoona. Icho si cholinga cha kusinkhasinkha. Ngati muli ndi malingaliro, ndi zachilendo. Ubongo wathu ndi woti tiganizire nthawi zonse, ndipo sitingathe kuwaletsa nthawi iliyonse. Chimene muyenera kuyesa ndikuchita chidwi ndi chinthu chimodzi, ndipo chitani zambiri pamene maganizo anu ayendayenda.
• Ngati maganizo kapena maganizo amayamba, akhoza kukhala ndi inu. Timakonda kufuna kupeŵa kukhumudwa, mkwiyo, kapena nkhawa. Ntchito yosinkhasinkha yopindulitsa ndikukhalabe ndikumverera kwa kanthawi. Ingokhalani, ndipo mukhale ndi chidwi.
• Dziwani nokha. Chizoloŵezichi sikuti ndikungoyang'ana chidwi chanu; Ndizofuna kudziwa mmene maganizo anu amagwirira ntchito. Kodi chikuchitika mkati chiani? Ndizovuta, koma poyang'ana maganizo anu akuyendayenda, kukhumudwitsidwa, ndi kupewa kupwetekedwa mtima, mukhoza kuyamba kumvetsa nokha ngati munthu. Pangani ubwenzi ndi inu nokha ndipo pamene mumadzidziŵa nokha, gwiritsani ntchito mkhalidwe waubwenzi mmalo mwa chiweruzo.
• Chitani thupi. Chinthu china chimene mungachite, mutakhala bwino pakutsata mpweya wanu, mwayang'anitsitsa mbali imodzi ya thupi. Yambani pansi, ndi mapazi anu ndikuganiza momwe akumvera ndikugwira ntchito yanu mpaka pamutu panu.
• Zindikirani kuwala, kumveka, mphamvu. Malo ena omwe muyenera kuikapo chidwi chanu mutatha kuchita ndi mpweya wanu kwa kanthawi ndi kuwala komwe kukuzungulira. Khalani maso pa malo amodzi, ndipo penyani kuwala mu chipinda chomwe mulimo. Tsiku lina, ingoyang'anirani pakumveka zomveka. Tsiku lina, yesani kuwona mphamvu mu chipinda mozungulira.
• Bweretsani mawu kapena mawu. Kuyang'ana pa zomwe zili pano ndi mantra imodzi yokha yomwe imakuthandizani. Kuganizira kalelo kawirikawiri kumapangitsa kuti tizivutika maganizo tikamaganizira momwe zinthu sizinapitilire monga momwe tinakonzera kapena timadandaula za tsogolo, pomwe kuganizira za pakali pano ndibwino.
  
  Njira imodzi ya ichi ndi chinthu chosinkhasinkha. Mwa kuwona tsatanetsatane wa chinthu ndi zinthu monga momwe kuwala kumagwera pa chinthucho, kutalika kwake kumbali, ndi chikhalidwe cha chinthu chomwe iwe ukhoza kutonthoza maganizo ndi kukhala ndi mtendere wamtendere ndi bata. Mukawona malingaliro akukutayani mungoyang'ana pa chinthucho.
  
  Kukumbukira zomwe mungakwanitse ndi mantra ina yothandiza. Sitili zinthu zabwino kwambiri kapena zovuta kwambiri pamoyo wathu, timatha kusintha nthawiyi ndipo zomwe tikuchita ndikutsatira kwathunthu. Mantra imodzi yomaliza ikumbukira kuti palibe chokhazikika. Palibe chomwe timachiwona-kaya chabwino kapena choipa-n'chokhazikika. Kukumbukira izi kumatithandiza kupeŵa kugwirizana ndi zotsatira kapena zochitika zina.
• Chithunzi chotsogolera. Njira zowonetsera zitha kuikidwa pambuyo powerenga kapena kuyang'ana kupuma kwanu kwa nthawi ndithu. Cholinga chake ndi kukupatsani malo omwe amakulepheretsani kukumbukira zomwe mukuganiza ndipo zimakupatsani chidwi. Pamene mukupita patsogolo, nkhawa yanu imachepa komanso kumasuka kumawonjezeka ndi kusintha kwa thupi.
  
  Chitsanzo chimodzi chikhonza kukhala kuganiza mozama za thupi lanu. Mukatha kuyang'ana kupuma kwanu kwa nthawi ndithu mungayambe kuganizira mozama thupi lanu ndikuganiza za thupi lanu zomwe simukuzikonda kwambiri ndikuganiziranso m'deralo. Mukuganiza chiyani? Mukupeza bwanji? Kodi malingaliro awa amakupangitsani inu kumverera bwanji?
  
  Dziwani kuti kuvulaza maganizowa kungakhale kwakumverera kwanu. Tsatirani izi ndi mantra zingapo monga malingaliro monga: Ndimavomereza thupi langa monga momwe ziliri ndi zofooka zake zonse; Thupi langa silinandifotokoze ine kapena kuchotsa kwa yemwe ine ndiri monga munthu; Ndimavomereza thupi langa ndipo palibe chifukwa chokhala wangwiro; Ndine wopanda ufulu ndipo sindinganene zinthu zolakwika kwa ndekha; Ine ndikudzivomereza ndekha.
  
  Pogonana ndi mphumu mungaganize kuti mukupuma mwaufulu ndipo mumaphatikizapo izi m'masiku anu. Mukhozanso kupeza zowonjezereka ndikuganiziranso bwino, wathanzi kwambiri mofanana ndi chitsanzo chachithunzithunzi. Pomalizira pake, mungathe kumvetsetsa bwino ndi kulingalira maselo enieni omwe ali mbali ya matenda opatsirana a kutupa mphumu yotulutsa kutupa kapena osayankha pogwiritsa ntchito mankhwala.

> Zotsatira:

> Marie Kim Wium-Andersen, MD; David Dynnes Ørsted, MD; Sune Fallgaard Nielsen, MScEE, PhD; Børge Grønne Nordestgaard, MD, DMSc. Mapuloteni a C-Reactive, Mavuto a Psychological, ndi Kuvutika maganizo kwa anthu 73 131. JAMA Psychiatry. 2013; 70 (2): 176-184. onetsani: 10.1001 / 2013.jamapsychiatry.102.

> Rosenkranz, M., Davidson, RJ, MacCoon, D., Sheridan, J., Kalin, N., & Lutz, A. (2013). Kuyerekezera kulingalira kwapadera kwa kuchepetsa kupanikizika ndi kuchitapo kanthu kowonongeka kwa kutsekemera kwa m'mimba. Ubongo, khalidwe, ndi chitetezo chokwanira , 27 (1), 174-84. PMCID: PMC3518553