Njira 11 Zomwe Mungathetsere Kupsinjika Maganizo

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Kodi zingakhale zabwino kukhala ndi mwayi wopindika mphuno, monga Samantha pa "Kulodzedwa," ndi - poof! - mwamatsenga amathetsa zopanikiza za moyo pamene zikupita? Kungoyenda pang'ono kwa proboscis ndipo mwadzidzidzi abwana anu akuvala chovala, tebulo lanu ndilabwino ndipo magalimoto onse oyimilira ndi oletsa kuyenda kwanu amangosowa.

Popeza matsenga oterewa sangakhale m'manja mwanu posachedwa, yankho lokhalo lapadziko lapansi ndikudziyang'anira ndikudzipulumutsa. "Thupi la munthu silinapangidwe kuti lizithana ndi kupsinjika kwakanthawi," akutero a Pamela Peeke, M.D., M.P.H., wothandizira pulofesa wazachipatala ku University of Maryland School of Medicine komanso wolemba Menyani Mafuta Pambuyo pa 40 (Viking, 2000). Kutulutsidwa kwa timadzi timene timatulutsa timadzi ta cortisol komanso neurotransmitter adrenalin ndi yathanzi kwambiri pansi pa kupsinjika kwakanthawi kochepa, monga pamene muyenera kuthawa galu wokwiya ndipo mahomoni oterowo amakupangitsani kukhala tcheru komanso kuyang'ana. "Vuto ndiloti tikamakhala ndi moyo womwe umatipangitsa kumva kuti tikuthawa galu wokwiya," akutero a Peeke. "Kuchuluka kwa cortisol ndi adrenalin mosalekeza amadziwika kuti ndi oopsa pafupifupi pafupifupi thupi lililonse."

Kupsinjika kusanakuwonongetseni thanzi lanu, komanso thanzi lanu, tsatirani njira 11 zosavuta izi kuti mudzipulumutse nokha.

Dzipulumutseni Nokha

1. Kuda nkhawa ndi chinthu chimodzi panthawi. Akazi amadandaula kwambiri kuposa momwe amuna amachitira. Pofufuza za mabanja okwana 166 omwe adalemba zolemba zawo za nkhawa kwa milungu isanu ndi umodzi, Ronald Kessler, Ph.D., katswiri wama psychology komanso pulofesa wazachipatala ku Harvard University, adazindikira kuti azimayi amakhala ndi nkhawa pafupipafupi kuposa amuna chifukwa azimayi amakhala ndi nkhawa m'njira yapadziko lonse lapansi. Pomwe bambo amatha kuda nkhawa ndi china chake chenicheni - monga chakuti adangopititsidwa kukwezedwa - mkazi amakhala ndi nkhawa mosaganizira za ntchito yake, kulemera kwake, komanso kukhala bwino kwa membala aliyense wa banja lake lalikulu. Onetsani nkhawa zanu pazinthu zenizeni, zapompopompo, ndikuwonetsani zomwe mukuganiza kapena zomwe simukuziwongolera bwino, ndipo mumangochepetsa kupsinjika.

2. Yang'anani pa mphamvu yanu ya ubongo mphindi zochepa patsiku. Kwa mphindi zochepa patsiku, yesetsani kukumbukira - kuyang'ana pa zomwe zikuchitika pakadali pano - kaya ndi nthawi yopuma kapena yopuma pantchito, atero a Alice Domar, Ph.D., director of the Mind / Body Center for Women Health ku Beth Israel Deaconess Medical Center ku Cambridge, Mass., ndi wolemba Kudzisamalira (Viking, 2000). “Yendani momasuka kwa mphindi 20 ndipo musamaganizire nkhawa zanu zantchito kapena china chilichonse,” akutero Domar. "Samalani ndi mphamvu zanu zokha - zomwe mumawona, kumva, kumva, kununkhiza. Ngati mungathe kuchita izi tsiku lililonse, zimapangitsa kusiyana kwakukulu pakumverera kwanu komanso kuthupi lanu."

3. Lankhulani za -- kapena lembani -- zomwe zikukudetsani nkhawa. Kulemba kapena kulankhula za zinthu zomwe zimakusowetsani - mu diary, ndi anzanu, pagulu lothandizira kapena ngakhale fayilo yapakompyuta yakunyumba - zimakuthandizani kuti musamve nokha komanso wopanda thandizo. Phunziro limodzi, lofalitsidwa mu Journal ya American Medical Association, ndinayang'ana anthu omwe anali ndi nyamakazi ya nyamakazi kapena mphumu - mikhalidwe yomwe imadziwika kuti imakhala yovuta kupsinjika. Gulu limodzi limalemba mwachizolowezi zomwe amachita tsiku lililonse. Gulu linalo lidapemphedwa kuti alembe tsiku ndi tsiku za momwe zimakhalira, kuphatikiza mantha awo ndi kuwawa, kukhala ndi matenda awo. Zomwe ofufuza apeza: Anthu omwe adalemba zambiri zakukhosi kwawo anali ndi zochepa zochepa za matenda awo.

4. Ngakhale mutapanikizika kapena kutanganidwa motani, chitani masewera olimbitsa thupi. Domar ananena kuti: “Kulimbitsa thupi n’kumene kungathandize kwambiri kuthetsa kupsinjika maganizo. Ofufuza posachedwapa apeza kuti atatha mphindi 30 pa treadmill, anthu awo adapeza 25 peresenti yotsika pamayeso omwe amayesa nkhawa ndikuwonetsa kusintha kwabwino kwa ubongo.

"Ngati mkazi ali ndi nthawi yodzichitira yekha chinthu chimodzi patsiku, ndinganene kuti azichita masewera olimbitsa thupi," akutero Domar. Ngati simungathe kugunda malo ochitira masewera olimbitsa thupi kapena mayendedwe, ngakhale kuyenda mwachangu kwa mphindi 30 pa nkhomaliro kapena kudzuka kangapo patsiku kuti mutambasule ndikuyendayenda kumathandizira kupsinjika.

5. Tengani nthawi kuti mukhudzidwe. Akatswiri sanazindikire chifukwa chomwe thupi lanu limakakamizidwira ndikukakamizidwa kumachita zodabwitsa, koma amadziwa kuti zimatero. Kafukufuku akuwonetsa kuti kutikita minofu kumatha kufulumizitsa kunenepa kwa makanda asanakwane, kuwongolera mapapu mu asthmatics ndikulimbikitsa chitetezo chokwanira mwa amuna omwe ali ndi HIV, atero wofufuza / wama psychologist Tiffany Field, Ph.D., waku University of Miami's Touch Research Institute. Ngati simungakwanitse kusisita thupi mokwanira, dzipatseni pedicure, manicure kapena nkhope - nthawi zonse kusamalira, kuchitira m'manja zomwe zimakupatsirani zabwino za kutikita minofu.

6. Lankhulani chilankhulo chosapanikizika. Anthu omwe amatha kuthana ndi kupsinjika amatha kugwiritsa ntchito zomwe akatswiri azamavuto amatcha "mawonekedwe ofotokozera otsimikiza." Sadzipweteka okha ngati zinthu siziwayendera bwino. Chifukwa chake m'malo mogwiritsa ntchito mawu omwe amawononga zomwe zachitika, monga "Ndalephera kwathunthu," amatha kunena okha, "Ndiyenera kugwira ntchito yanga." Kapena amasamutsira mlandu ku gwero lakunja. M'malo mongonena kuti, "Ndidayimba bwino," ndi, "Limenelo linali gulu lovuta kuchita."

Peeke amalimbikitsa amayi kuti asinthe mawu oti "kuyembekezera" ndi "chiyembekezo." "Ndimakhulupirira kuti kuchuluka kwa poizoni, kupsinjika maganizo kosatha kumabwera chifukwa chosayembekezereka," akutero. Zoyembekeza zitha kugwiritsidwa ntchito pazinthu zomwe mumatha kuzilamulira kwambiri.Mutha kuyembekezera kuthetsa ludzu lanu ndi madzi akumwa. Simungayembekezere kupeza ntchito yomwe mwafunsidwa kumene. Mutha kukhala ndi chiyembekezo kuti mwalandira. Ganizirani "chiyembekezo" m'malo "kuyembekezera" ndipo muchepetsa nkhawa.

7. Musakhale ovuta kwambiri. Palibe chinthu chofanana ndi nkhawa kuti iwononge nthabwala zanu. Zikatero, n’kosatheka kukhala wopanikizika pamene mukuseka kwambiri. Kafukufuku wasonyeza kuti, kuseka sikuti kumangothetsa nkhawa, koma kumathandizanso chitetezo chamthupi. "Sinthanitsani nthabwala ndi anzanu," akutero Domar. "Pezani chithunzithunzi chopusa. Bweretsani filimu yoseketsa mukafika kunyumba. Lekani kuona zinthu mozama kwambiri!"

8. "Moto" mawu onyoza. Tonsefe tili ndi zomwe Peeke amachitcha "boma lamkati," lopangidwa ndi mawu osiyanasiyana omwe amatipangitsa kuti timve misala. "Ena mwa anthu awa - ofunikira - adasankhidwa kulowa udindowu," akutero a Peeke, "ndipo enawo sanatero koma mwanjira inayake adakwera - mwina ngati oyandikana nawo oyipa, mabwana oyang'anira." Peeke akuwonetsa kuwona m'chipinda chodyeramo ndikuthamangitsa anthu omwe sachita chilichonse kupatula kukupatsirani nkhawa m'moyo wanu. Kusankha kunyalanyaza zolowetsa zawo ndikuyeretsa komanso kukupatsani mphamvu, chifukwa zikutanthauza kuti simulolanso anthu amenewo kuti akankhire mabatani anu.

9. Kamodzi patsiku, chokapo. Mukakhala ndi gehena tsiku limodzi - labwino kapena loipa - kuyang'ana kwa mphindi 10-15 ndikubwezeretsanso. Pezani malo nokha (ndipo mosakayikira dzenje lam'manja) - chipinda chapamwamba, bafa, cafe yabata, mtengo waukulu wa oak - ndikupukuta mbaleyo kwa mphindi zochepa. Chitani chilichonse chomwe chimakupumitsani: Sinkhasinkha, werengani buku, yimba kapena kumwa tiyi. "Ndikofunika kuti titenge nthawi - ngakhale mphindi zochepa - kuti tikhale ndi mtendere wamumtima," atero a Dean Ornish, MD, director of the Preventive Medicine Research Institute ku Sausalito, Calif. "Chofunika sikuti ndi kuchuluka kotani nthawi yomwe mudapatsidwa, koma osasinthasintha ndikuchita zina tsiku lililonse. "

10. Tchulani chinthu chimodzi chabwino chomwe chachitika lero. Ndichiwonetsero chomwe chimaseweredwa madzulo aliwonse padziko lonse lapansi: Bwererani kunyumba kuchokera kuntchito ndikuyamba kuuza mwamuna kapena mkazi wanu za tsiku lanu. M'malo mopanga mpweya woipa mphindi yomwe mukuyenda pakhomo, yesani kuyambira madzulo ndi banja lanu kapena anzanu posinthana zomwe Domar amachitcha "nkhani ndi katundu." “Tsiku lililonse zinthu zabwino zimachitika, ngakhale zitakhala kuti mwatsekeredwa mumsewu ndipo wina amakulolani kudutsa,” akutero.

11. Monga mwambo, tengani nkhawa, kenako ndikumasula. "Ziribe kanthu momwe moyo wabwino, woipa, wokwera, wotsika, woipa kapena wovuta nthawi zina umakhala, mfundo yaikulu ndi yakuti tiyenera kuvomereza," akutero Peeke. "Ndikofunika kwambiri kuti tiganizire kukhala olimba mtima, otanuka, okhoza kubwereranso."

Kuti mukwaniritse POV yabwinoyi, Peeke akukulimbikitsani kuchita masewera olimbitsa thupi a tai chi omwe amadziwika kuti "kukumbatira nyalugwe," pomwe mumatenga mikono yanu, kuwatambasula, ikani manja anu pamodzi kenako kuwajambula - ndi chirichonse chakuzungulirani - kumutu wanu. , pakati pa moyo wanu. “Kambuku amaimira zonse zomwe zili moyo,” akufotokoza motero Peeke. "Ndizokongola, zofunda, zokongola, zamphamvu, zowopsa, zopatsa moyo komanso zomwe zingathe kuopseza moyo. Ndizo zonse. Kuchita izi kumakupatsani mwayi kunena kuti 'Ndimatenga zonse, zoipa ndi zabwino.' “Kenako mumatembenuza manja anu ndi kuwakankhira kunja. "Pochita izi ukunena kuti, 'Tawonani, ndavomereza ndikuphatikiza zonse zomwe zandichitikira ndipo sindilolanso kuti zindipanikizitse.' "Ndipo ukamatha kuletsa kupsinjika, sungakulamulire.

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