Mapindu 12 Asayansi Akusinkhasinkha

Zamkati

• 1. Amachepetsa nkhawa
• 2. Kulamulira nkhawa
• 3. Zimalimbikitsa thanzi
• 4. Zimalimbikitsa kudzizindikira
• 5. Kutalikitsa kutalika kwa chidwi
• 6. Zitha kuchepetsa kukumbukira kukumbukira zaka
• 7. Atha kupanga zabwino
• 8. Zitha kuthandizira kulimbana ndi zizolowezi
• 9. Zimathandiza kugona
• 10. Amathandiza kuchepetsa ululu
• 11. Angachepetse kuthamanga kwa magazi
• 12. Kufikira kulikonse
• Mfundo yofunika

Kusinkhasinkha ndiyo njira yophunzitsira malingaliro anu kuti muziyang'ana ndikuwongolera zomwe mukuganiza.

Kutchuka kwa kusinkhasinkha kukukulira pamene anthu ambiri azindikira zabwino zake zathanzi.

Mutha kuyigwiritsa ntchito kukulitsa kuzindikira kwa inu eni komanso malo omwe mumakhala. Anthu ambiri amaganiza kuti ndi njira yochepetsera kupsinjika ndikukula.

Anthu amagwiritsanso ntchito chizolowezichi kukulitsa zizolowezi zina zabwino ndi malingaliro, monga kukhala ndi malingaliro abwino ndi malingaliro, kudziletsa, magonedwe athanzi, komanso kukulitsa kulolerana kowawa.

Nkhaniyi ikufotokoza maubwino 12 azaumoyo posinkhasinkha.

1. Amachepetsa nkhawa

Kuchepetsa kupsinjika ndi chimodzi mwazifukwa zomwe anthu amayesera kusinkhasinkha.

Ndemanga imodzi idatsimikiza kuti kusinkhasinkha kumakhala mbiri yake yochepetsera kupsinjika ().

Nthawi zambiri, kupsinjika kwamaganizidwe ndi thupi kumawonjezera kuchuluka kwa mahomoni opsinjika a cortisol. Izi zimabweretsa zovuta zambiri zakupsinjika, monga kutulutsa mankhwala otupa otchedwa cytokines.

Zotsatirazi zitha kusokoneza tulo, kulimbikitsa kukhumudwa ndi nkhawa, kuwonjezera kuthamanga kwa magazi, komanso kutopetsa komanso kuganiza kwamitambo.

Pakafukufuku wamasabata a 8, njira yosinkhasinkha yotchedwa "kusinkhasinkha mwamaganizidwe" inachepetsa kuyankha kwamatenda komwe kumayambitsidwa ndi kupsinjika (2).

Kuphatikiza apo, kafukufuku wasonyeza kuti kusinkhasinkha kumathandizanso kukulitsa zizindikilo zokhudzana ndi kupsinjika, kuphatikizapo matumbo opweteka, kusokonezeka kwa nkhawa pambuyo pake, ndi fibromyalgia (3,,).

Mitundu yambiri yosinkhasinkha ingathandize kuchepetsa kupsinjika. Kusinkhasinkha kumathandizanso kuchepetsa zizindikiritso mwa anthu omwe ali ndi zovuta zamankhwala.

2. Kulamulira nkhawa

Kusinkhasinkha kumatha kuchepetsa kupsinjika, komwe kumatanthauzira kuchepa nkhawa.

Kusanthula meta kuphatikiza achikulire pafupifupi 1,300 apeza kuti kusinkhasinkha kumachepetsa nkhawa. Makamaka, zotsatirazi zinali zamphamvu kwambiri kwa iwo omwe anali ndi nkhawa kwambiri ().

Kuphatikiza apo, kafukufuku wina adapeza kuti masabata asanu ndi atatu a kusinkhasinkha mwanzeru adathandizira kuchepetsa nkhawa kwa anthu omwe ali ndi vuto la nkhawa, komanso kuwonjezeka kwazodzikulitsa ndikuwongolera kupsinjika kwa nkhawa ndikupirira ().

Kafukufuku wina mwa anthu 47 omwe ali ndi ululu wopweteka adapeza kuti kumaliza pulogalamu yosinkhasinkha yamasabata asanu ndi atatu kunadzetsa kusintha kwakukulu pakukhumudwa, kuda nkhawa, komanso kupweteka pazaka 1 ().

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti zochitika zingapo zosinkhasinkha komanso kusinkhasinkha zitha kuchepetsa nkhawa ().

Mwachitsanzo, yoga yawonetsedwa kuti imathandiza anthu kuchepetsa nkhawa. Izi mwina chifukwa cha maubwino amachitidwe osinkhasinkha komanso zolimbitsa thupi ().

Kusinkhasinkha kungathandizenso kuchepetsa nkhawa zokhudzana ndi ntchito. Kafukufuku wina anapeza kuti ogwira ntchito omwe amagwiritsa ntchito pulogalamu yosinkhasinkha mozama kwa masabata asanu ndi atatu adakhala ndi thanzi labwino ndikuchepetsa nkhawa komanso mavuto pantchito, poyerekeza ndi omwe ali mgulu lolamulira ().

Kusinkhasinkha mwachizolowezi kumathandizira kuchepetsa nkhawa ndikuthandizira kukonzanso kupsinjika ndikumatha kuthana ndi maluso.

3. Zimalimbikitsa thanzi

Mitundu ina ya kusinkhasinkha imatha kudzipangitsa kukhala odziwika bwino ndikukhala ndi chiyembekezo chamoyo.

Mwachitsanzo, kuwunika kwina kwa chithandizo choperekedwa kwa anthu opitilira 3,500 kwapeza kuti kusinkhasinkha mwamaganizidwe kumathandizira zizindikilo za kukhumudwa ().

Momwemonso, kuwunikanso kafukufuku wa 18 kudawonetsa kuti anthu omwe amalandila mankhwala osinkhasinkha adakumana ndi zofooka zochepa, poyerekeza ndi omwe ali mgulu lolamulira ().

Kafukufuku wina adapeza kuti anthu omwe amaliza kusinkhasinkha adakumana ndi malingaliro ochepa poyankha zithunzi zoyipa, poyerekeza ndi omwe ali mgulu lolamulira ().

Kuphatikiza apo, mankhwala otupa otchedwa cytokines, omwe amatulutsidwa chifukwa cha kupsinjika, amatha kukhudza kusokonezeka, komwe kumabweretsa kukhumudwa. Kuwunikanso kwamaphunziro angapo akuwonetsa kuti kusinkhasinkha kumathandizanso kuchepetsa kukhumudwa pochepetsa kuchepa kwa mankhwala otupawa ().

Mitundu ina yosinkhasinkha imatha kukonza kukhumudwa ndikuchepetsa malingaliro osalimbikitsa. Zingathenso kuchepetsa mavitamini otupa, omwe angapangitse kukhumudwa.

4. Zimalimbikitsa kudzizindikira

Mitundu ina yosinkhasinkha imatha kukuthandizani kuti muzidzidziwa bwino, ndikuthandizireni kuti mukhale wolimba.

Mwachitsanzo, kusinkhasinkha kwanu kumafunikira kukuthandizani kuti muzimvetsetsa za inu nokha komanso momwe mumalumikizirana ndi omwe akuzungulirani.

Mitundu ina imakuphunzitsani kuzindikira malingaliro omwe angakhale ovulaza kapena odzivulaza. Lingaliro ndiloti mukazindikira zambiri za malingaliro anu, mutha kuwongolera kuzinthu zabwino (,,).

Kuwunikanso kumodzi kwa kafukufuku wa 27 kudawonetsa kuti kuchita tai chi kumatha kuphatikizidwa ndi kudzipangitsa kuchita bwino, lomwe ndi mawu omwe amagwiritsidwa ntchito pofotokozera chikhulupiriro chamunthu m'mphamvu zawo kapena kuthana ndi zovuta ().

Pakafukufuku wina, akulu 153 omwe adagwiritsa ntchito pulogalamu yosinkhasinkha mozama kwa masabata a 2 adachepetsa kusungulumwa ndikuwonjezeka ochezera poyerekeza ndi omwe ali mgulu lolamulira ().

Kuphatikiza apo, zokumana nazo pakusinkhasinkha zitha kukulitsa luso lotha kuthana ndi mavuto ().

Kudzifufuza kwanu ndi mitundu ina yosinkhasinkha yokhudzana ndi izi ingakuthandizeni "kudzidziwa nokha." Ichi chitha kukhala poyambira popanga zosintha zina zabwino.

5. Kutalikitsa kutalika kwa chidwi

Kusinkhasinkha-kuyang'ana kuli ngati kukweza zolemera kuti mutalike bwino. Zimathandizira kukulitsa mphamvu ndi kupirira kwa chidwi chanu.

Mwachitsanzo, kafukufuku wina adapeza kuti anthu omwe amamvera tepi yosinkhasinkha adakumana ndi chidwi komanso kulondola pomaliza ntchito, poyerekeza ndi omwe ali mgulu lolamulira ().

Kafukufuku wofananako adawonetsa kuti anthu omwe amakonda kusinkhasinkha amachita bwino pazowoneka ndipo amakhala ndi chidwi chochulukirapo kuposa omwe alibe chidziwitso chilichonse chosinkhasinkha ().

Kuphatikiza apo, kuwunika kwina kunatsimikizira kuti kusinkhasinkha kumatha kusinthiratu machitidwe muubongo omwe amathandizira kusunthika kwamaganizidwe, kuda nkhawa, komanso chidwi ().

Kusinkhasinkha kwakanthawi tsiku lililonse kungakupindulitseni. Kafukufuku wina adapeza kuti kusinkhasinkha kwa mphindi 13 zokha tsiku lililonse kumawonjezera chidwi ndi kukumbukira patatha milungu 8 ().

Mitundu ingapo yosinkhasinkha imatha kukulitsa kuthekera kwanu kuwongolera ndikusungabe chidwi.

6. Zitha kuchepetsa kukumbukira kukumbukira zaka

Kupititsa patsogolo chidwi ndikumvetsetsa kwa malingaliro kumatha kuthandiza kuti malingaliro anu akhale achichepere.

Kirtan Kriya ndi njira yosinkhasinkha yomwe imaphatikiza mantra kapena kuyimba mobwerezabwereza kwa zala kuti mumvetsetse. Kafukufuku mwa anthu omwe ali ndi vuto lakale lokumbukira zomwe zawonetsedwa awonetsa kuti zimawongolera magwiridwe antchito pamayeso a neuropsychological ().

Kuphatikiza apo, kuwunikira kunapeza umboni woyamba kuti mitundu ingapo yosinkhasinkha imatha kukulitsa chidwi, kukumbukira, komanso kufulumira kwa malingaliro mwa okalamba odzipereka ().

Kuphatikiza pa kulimbana ndi kukumbukira kukumbukira zaka zakubadwa, kusinkhasinkha kumathandizanso kukumbukira kukumbukira kwa odwala omwe ali ndi matenda amisala. Itha kuthandizanso kuchepetsa kupsinjika ndikuwongolera kupirira kwa omwe akusamalira abale awo omwe ali ndi dementia (,).

Kulingalira bwino komwe mungapeze mwa kusinkhasinkha pafupipafupi kumatha kukulitsa chikumbukiro chanu komanso kumveka kwamaganizidwe anu. Izi zitha kuthandizira kulimbana ndi kukumbukira kukumbukira zaka zambiri komanso matenda amisala.

7. Atha kupanga zabwino

Mitundu ina ya kusinkhasinkha imatha kukulitsa malingaliro ndi zochita zabwino kwa inu eni ndi ena.

Metta, mtundu wa kusinkhasinkha womwe umadziwikanso kuti kusinkhasinkha kukoma mtima, umayamba ndikukulitsa malingaliro ndi malingaliro amomwe mumadzionera.

Kupyolera muzochita, anthu amaphunzira kukomera mtima ndi kukhululuka kunja, poyamba kwa abwenzi, kenako anzawo, ndipo pamapeto pake adani.

Kusanthula kwa meta kwamaphunziro a 22 pamtundu uwu wa kusinkhasinkha kwawonetsa kuthekera kwake kokulitsa chifundo cha anthu kwa iwo eni ndi ena ().

Kafukufuku wina mwa achikulire 100 omwe adapatsidwa pulogalamu yomwe imaphatikizaponso kusinkhasinkha za kukoma mtima kwachikondi adapeza kuti maubwinowa amadalira mlingo.

Mwanjira ina, nthawi yochuluka yomwe anthu amakhala mumachitidwe osinkhasinkha amata sabata iliyonse, amakhala ndi malingaliro abwino kwambiri (31).

Kafukufuku wina mwa ophunzira aku koleji a 50 adawonetsa kuti kusinkhasinkha kwa metta 3 pa sabata kumathandizira kukhala ndi malingaliro abwino, kulumikizana pakati pa anthu, komanso kumvetsetsa ena pambuyo pa masabata a 4 ().

Izi zabwino zimawonekeranso kuti zikuchulukirachulukira pakapita nthawi ndikusinkhasinkha za kukoma mtima kwachikondi ().

Metta, kapena kusinkhasinkha za kukoma mtima, ndichizolowezi chokhala ndi malingaliro abwino, poyamba kwa iwe wekha kenako kwa ena. Metta imakulitsa chidwi, kumvera ena chisoni, komanso kuchitira ena chifundo.

8. Zitha kuthandizira kulimbana ndi zizolowezi

Malangizo omwe mungakhale nawo posinkhasinkha atha kukuthandizani kuti muchepetse kudalira mwa kukulitsa kudziletsa kwanu ndikuzindikira zomwe zimayambitsa zizolowezi zosokoneza bongo)

Kafukufuku wasonyeza kuti kusinkhasinkha kumatha kuthandiza anthu kuphunzira kuwongolera chidwi chawo, kusamalira malingaliro awo ndi zofuna zawo, ndikuwonjezera kumvetsetsa kwawo zomwe zimayambitsa (,) zawo.

Kafukufuku wina mwa anthu 60 omwe amalandila chithandizo chakumwa mowa adapeza kuti kusinkhasinkha mopitilira muyeso kumalumikizidwa ndi kupsinjika, kupsinjika kwamaganizidwe, kulakalaka mowa, komanso kumwa mowa pakatha miyezi itatu ().

Kusinkhasinkha kungakuthandizeninso kuti muchepetse zolakalaka zakudya. Kuwunikanso kafukufuku wa 14 wapeza kusinkhasinkha mwamaganizidwe kunathandiza ophunzira kuti achepetse kudya komanso kudya kwambiri ().

Kusinkhasinkha kumapangitsa kuzindikira kwamaganizidwe ndipo kumatha kukuthandizani kuthana ndi zomwe zimayambitsa zosafunikira. Izi zitha kukuthandizani kuti muchepetse kuledzera, kusamalira kudya mopanda thanzi, ndikuwongolera zizolowezi zina zosafunikira.

9. Zimathandiza kugona

Pafupifupi theka la anthu adzalimbana ndi tulo nthawi ina.

Kafukufuku wina anayerekezera mapulogalamu osinkhasinkha okhudzana ndi kusinkhasinkha ndipo adapeza kuti anthu omwe amasinkhasinkha amakhala atagona nthawi yayitali ndipo amakhala ndi vuto la kugona, poyerekeza ndi omwe anali ndi vuto lodziletsa [39].

Kukhala waluso pakusinkhasinkha kumatha kukuthandizani kuwongolera kapena kuwongolera malingaliro othamanga kapena othawa omwe nthawi zambiri amatsogolera kugona.

Kuphatikiza apo, itha kuthandizira kumasula thupi lanu, kumasula mavuto ndikukhalani mumtendere momwe mumatha kugona.

Njira zosiyanasiyana zosinkhasinkha zitha kukuthandizani kupumula ndikuwongolera malingaliro othawa omwe angasokoneze tulo. Izi zitha kufupikitsa nthawi yomwe timagona ndikuwonjezera kugona.

10. Amathandiza kuchepetsa ululu

Maganizo anu akumva kupweteka amalumikizidwa ndi malingaliro anu, ndipo amatha kukwezedwa m'malo opanikiza.

Kafukufuku wina akuwonetsa kuti kuphatikiza kusinkhasinkha muzochita zanu kungakhale kothandiza pakuchepetsa ululu.

Mwachitsanzo, kafukufuku wina wa maphunziro 38 adatsimikiza kuti kusinkhasinkha mwamaganizidwe kumatha kuchepetsa kupweteka, kusintha moyo wabwino, ndikuchepetsa zizindikiritso za anthu omwe ali ndi zowawa zosatha ().

Kusanthula kwakukulu kwa meta omwe adalembetsa pafupifupi ophunzira 3,500 adazindikira kuti kusinkhasinkha kumalumikizidwa ndi kuchepa kwa ululu ().

Osinkhasinkha komanso omwe sanali osinkhasinkha adakumana ndi zomwezi zimapweteka, koma osinkhasinkha adawonetsa kuthekera kopambana kuthana ndi zowawa ndipo ngakhale kumva kupweteka.

Kusinkhasinkha kungachepetse malingaliro a ululu muubongo. Izi zitha kuthandiza kuthandizira kupweteka kwakanthawi mukamagwiritsa ntchito kuthandizira chithandizo chamankhwala kapena mankhwala.

11. Angachepetse kuthamanga kwa magazi

Kusinkhasinkha kumathandizanso kukhala ndi thanzi labwino pochepetsa zovuta pamtima.

Popita nthawi, kuthamanga kwa magazi kumapangitsa mtima kugwira ntchito molimbika kupopera magazi, zomwe zimatha kuyambitsa vuto la mtima.

Kuthamanga kwa magazi kumathandizanso ku atherosclerosis, kapena kuchepa kwa mitsempha, yomwe imatha kubweretsa matenda amtima komanso kupwetekedwa mtima.

Kusanthula meta kwamaphunziro 12 omwe adalembetsa pafupifupi omwe akutenga nawo mbali 1000 adapeza kuti kusinkhasinkha kumathandizira kuchepetsa kuthamanga kwa magazi. Izi zinali zothandiza kwambiri pakati pa odzipereka achikulire komanso omwe anali ndi kuthamanga kwambiri kwa magazi kafukufukuyu asanachitike ().

Ndemanga imodzi idatsimikizira kuti mitundu ingapo ya kusinkhasinkha idapangitsanso kusintha komweku pakuthana kwa magazi ().

Mwa zina, kusinkhasinkha kumawoneka ngati kumawongolera kuthamanga kwa magazi pochepetsa mphamvu zamitsempha zomwe zimayendetsa kugwira ntchito kwa mtima, kupsinjika kwa mitsempha yamagazi, komanso yankho la "kulimbana-kapena-kuthawa" komwe kumawonjezera kukhala tcheru munthawi yamavuto ().

Kuthamanga kwa magazi kumachepetsa osati panthawi yosinkhasinkha komanso pakapita nthawi mwa anthu omwe amasinkhasinkha pafupipafupi. Izi zitha kuchepetsa kupsinjika pamtima ndi mitsempha, ndikuthandizira kupewa matenda amtima.

12. Kufikira kulikonse

Anthu amachita mitundu yosiyanasiyana ya kusinkhasinkha, zambiri zomwe sizimafunikira zida zapadera kapena malo. Mutha kuyeserera ndi mphindi zochepa tsiku lililonse.

Ngati mukufuna kuyamba kusinkhasinkha, yesani kusankha mtundu wa kusinkhasinkha kutengera zomwe mukufuna kutulukamo.

Pali mitundu iwiri yayikulu yosinkhasinkha:

• Kusinkhasinkha-chidwi. Ndondomekoyi imayang'ana kwambiri chinthu chimodzi, kulingalira, mawu, kapena kuwonera. Ikutsindika kuchotsa malingaliro anu pazosokoneza. Kusinkhasinkha kumatha kuyang'ana kupuma, mawu ena, kapena phokoso lotsitsa.
• Kusinkhasinkha kowunika. Ndondomekoyi imalimbikitsa kuzindikira kwakukulu pazochitika zonse zachilengedwe, kuphunzitsa kwa malingaliro, komanso kudzidalira. Zitha kuphatikizaponso kudziwa malingaliro, malingaliro, kapena malingaliro.

Kuti mudziwe mitundu yomwe mumakonda kwambiri, onani mitundu yosinkhasinkha yaulere, motsogozedwa ndi kusinkhasinkha yoperekedwa ndi University of California Los Angeles. Ndi njira yabwino kuyesa mitundu yosiyanasiyana ndikupeza yoyenerana nanu.

Ngati malo anu ogwira ntchito komanso nyumba sizikulolani kuti mukhale chete, khalani chete nthawi, lingalirani kutenga nawo mbali mkalasi. Izi zikhozanso kupititsa patsogolo mwayi wanu wopambana popereka gulu lokuthandizani.

Kapenanso, lingalirani kuyika alamu anu mphindi zochepa molawirira kuti mugwiritse ntchito nthawi yabata m'mawa. Izi zitha kukuthandizani kuti mukhale ndi chizolowezi chofananira ndikukulolani kuyambitsa tsikulo moyenera.

Ngati mukufuna kuphatikiza kusinkhasinkha munthawi yanu, yesani masitayelo angapo ndikuganiza zoyeserera kuti muyambe ndi zomwe zikukuyenererani.

Mfundo yofunika

Kusinkhasinkha ndichinthu chomwe aliyense angachite kuti akhale ndi thanzi lam'mutu ndi m'maganizo.

Mutha kuzichita kulikonse, popanda zida zapadera kapena mamembala.

Kapenanso, maphunziro osinkhasinkha ndi magulu othandizira amapezeka kwambiri.

Palinso mitundu yambiri yamitundu, nayenso ali ndi mphamvu ndi maubwino osiyanasiyana.

Kuyesa njira yolankhulirana yoyenera zolinga zanu ndi njira yabwino yosinthira moyo wanu, ngakhale mutakhala ndi mphindi zochepa tsiku lililonse.