Njira 15 Zosavuta Zothetsera Kuda Nkhawa Tsiku Lililonse

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Mwaukadaulo, kuda nkhawa ndikumva za zomwe zikubwera. Tikuyembekezera zamtsogolo ndi zolosera zina zowopsa zomwe sizikhala ndi maziko aliwonse pachowonadi. M'moyo watsiku ndi tsiku, nkhawa zakuthupi komanso zam'maganizo zimatha kutanthauza kugunda kwamtima (komanso matenda amtima), kusakhazikika pantchito ndi kusukulu, mavuto ogona, komanso kukhala Crankasaurus Rex wathunthu kubanja, abwenzi, komanso ogwira nawo ntchito.

Kuda nkhawa ndi kupsinjika ndi mayankho akuthupi ndi am'malingaliro pazowopsa zomwe sizikhala zenizeni). Ndipo popeza ambiri aife sitimathawa akambuku kapena kusaka ndi kusonkhana kuthengo, nthawi zambiri ndizinthu zazing'ono zomwe zimatiyika pamphepete: imelo yodzaza ndi maimelo ochulukirapo, ora lothamanga m'mawa, kapena kutaya makiyiwo tisanathe pakhomo. Mwamwayi, ndikosavuta kuthana ndi kupsinjika kwamtunduwu ndikungowonjezera pang'ono kusintha tsiku lonse.

Chidziwitso: Ngati mukumva kuti mwina muli ndi vuto lalikulu la nkhawa, chonde lankhulani ndi akatswiri azachipatala zamankhwala. Pali zambiri zomwe mungachite kuti muchepetse zizindikiro zanu. Koma ngati mukuyang'ana kuti muchepetse nkhawa zamasiku onse, maupangiri 15 awa akupititsani kuti mukhale odekha komanso osonkhanitsidwa munthawi yomweyo.

Kuzizira ngati Nkhaka-Ndondomeko Yanu

1. Muzigona mokwanira. Kusagona mokwanira kungakhale ndi zotsatira zoopsa. Sikuti zimangotengera thanzi lathu, komanso kusowa tulo kumathandizanso kuti mukhale ndi nkhawa komanso nkhawa. Ndipo nthawi zina zimasandulika kukhala zoyipa, chifukwa nkhawa nthawi zambiri imasokoneza tulo.Makamaka mukakhala ndi nkhawa, yesetsani kukonzekera maola asanu ndi awiri mpaka asanu ndi anayi a nthawi yakusinkhasinkha ndikuwona zomwe mausiku ochepa atulo tofa nato timachita ndi nkhawa tsiku lonse.

2. Kumwetulira. Ntchito ikatigwetsa ulesi, ndibwino kuti mupume kaye mwachangu kuti tisekere. Kafukufuku akuwonetsa kuti kuseka kumatha kuchepetsa zizindikiro za kukhumudwa komanso nkhawa, chifukwa chake lingalirani zowonera kanema wa YouTube kuti mukhazikitse misempha yama jittery.

3. Chotsani ubongo. Kuwundana kwakuthupi = kusokonekera kwamaganizidwe. Malo ogwirira ntchito osokonekera atha kupangitsa kuti zikhale zovuta kupumula ndikupangitsa kuti ziwoneke ngati ntchito yathu sinathe. Chifukwa chake tengani mphindi 15 kapena zina kuti mukonze malo okhala kapena malo ogwirira ntchito, kenako khalani ndi chizolowezi chosunga zinthu zaukhondo komanso zopanda nkhawa. Zidzatithandiza kuganiza moyenera, ndipo sipadzakhalanso malo ambiri oda nkhawa.

4. Sonyezani kuyamikira. Kafukufuku wapeza kuti kuyamikira kumathandiza kuchepetsa nkhawa, makamaka pamene tapuma bwino. Yambitsani magazini yothokoza kuti mukhale ndi malingaliro oyamika, komanso kuti musakhale ndi nkhawa.

5. Idyani moyenerera. Kuda nkhawa kumatha kutaya matupi athu kwathunthu: Njala yathu imatha kusintha, kapena timalakalaka zakudya zina. Koma kuti mupatse thupi thandizo lomwe limafunikira, yesani kudya zakudya zambiri zomwe zili ndi michere monga vitamini B ndi omega-3s, komanso zakudya zathanzi zatirigu. Kafukufuku wagwirizanitsa vitamini B ndi thanzi labwino la maganizo, ndipo omega-3s angathandize kuchepetsa zizindikiro za kuvutika maganizo ndi nkhawa. Mitengo yambewu yonse imathandizira kuwongolera ma serotonin, omwe ndi "omverera bwino" a neurotransmitter omwe amatithandiza kuti tikhale odekha. Ndipo ngakhale zokhumba zathu zitha kutiuza mwanjira ina, kafukufuku akuwonetsa kuti kudya zakudya zotsekemera komanso zosinthidwa kumatha kukulitsa zizindikilo za nkhawa.

6. Phunzirani kupuma. Chida chothandizira kupewa mantha, mpweya umadziwikanso komwe nkhawa yanu ili tsiku lonse. Kupuma pang'ono, kupuma pang'ono kumatanthauza kupsinjika ndi nkhawa muubongo ndi thupi. Kumbali yakuzizira, kupuma mozindikira, kuphatikiza kutalika ndi kulimbitsa mpweya kumathandizira kutumiza maubongo kuubongo kuti ndi bwino kupumula.

7. Sinkhasinkhani. Pakali pano ambiri aife tamva kuti kusinkhasinkha kukupumula, koma zomwe asayansi akupeza ndikuti kusinkhasinkha kumawonjezera kuchuluka kwa imvi muubongo, makamaka kukonzanso thupi kuti lichepetse nkhawa. Kafukufuku wambiri waposachedwapa akusonyeza kuti kusinkhasinkha kumathandiza munthu kukhala ndi nkhawa, kukhumudwa komanso kuvutika maganizo. Kusinkhasinkha ndi njira ina yowonera ubongo, kutithandiza kudziwa momwe malingaliro athu amapangira malingaliro okhumudwitsa. Ndipo kumvetsetsa kalingaliridwe kaubongo kumatha kuthandiza kupanga mtunda kuchokera kumalingaliro amenewo.

8. Pangani bolodi la masomphenya. Ngati tsogolo likuwoneka lalikulu komanso lowopsa, yesetsani kusintha malingaliro pazomwe zili mtsogolo. Nthawi zina kungokhala ndi zolinga zenizeni kungathetse nkhawa yomwe mungakhale nayo mtsogolo. Tengani ola limodzi kuti mupange bolodi lamasomphenya lomwe limabweretsa chisangalalo pama projekiti ndi mwayi womwe ukubwera. Ndipo kwa iwo omwe siwochenjera, yesetsani kupanga bolodi lowonera pogwiritsa ntchito Pinterest Pinspiration. Mukamapanga komiti, yesani kugwiritsa ntchito T.H.I.N.K. chida: Kodi lingaliro langa ndi loona, lothandiza, lolimbikitsa, lofunikira komanso lokoma mtima? Ngati sichoncho, tayani lingalirolo.

9. Sewerani mozungulira. Ana ndi nyama zimawoneka kuti zili ndi luso lachibadwa chosewera, osapanikizika ndi mabokosi omwe akusefukira. Mpaka pomwe maofesi amabizinesi atatipatsa nthawi yopuma, tiyenera kutenga nthawi yathu yosewerera. Pemphani kuti mutenge galu wa mnzanu kuti mupite kokayenda, kapena kukhala ndi ana masana kuti mutuluke pamutu panu ndikulola zolengedwa zosasamala zitsogolere mwachitsanzo.

10. Khalani chete. Konzani nthawi yomwe mutha kuchotseratu. Yambani ndi nthawi yowonjezereka yomwe ikuwoneka yokhazikika komanso yotheka kwa inu, ngakhale zitangokhala mphindi zisanu. Izi zikutanthawuza kuyimitsa foni, opanda maimelo, kapena TV, palibe nkhani, kapena chilichonse. Adziwitseni anthu ena kuti sangathe kukupezani kuti musade nkhawa. Pali umboni wina wosonyeza kuti phokoso lambiri limatha kukulitsa kupsinjika kwathu, choncho konzekerani nthawi yopatulika yachete pakati pa zovuta zonse za moyo watsiku ndi tsiku.

11. Kuda nkhawa. Inde, titha kudzidabwitsa, koma kwakanthawi kochepa. Chinachake chikakulemetsani kwambiri, kapena mukukhulupirira kuti china chake chidzachitikadi, dziperekezeni kuti mungoyambitsa nkhawazo kwa mphindi 20 zokha. Ganizirani zotsatira zonse za zochitikazo, pezani mapulani amasewera, kenako siyani kuganizira za izi pakadutsa mphindi 20. Muimbireni mnzanu nthawi yomwe mwapatsidwa yadutsa kuti mupewe chiyeso chodutsa malire a nthawi. Kapena konzani zina mwa nthawi yosewerayo mukangomaliza.

12. Konzekeranitu. Limbanani ndi nkhawa musanakonzekere tsiku lotsatira. Yesani kupanga ndandanda kapena mndandanda wa zochita ndikukulitsa zizolowezi zomwe zimawonjezera zokolola. Chifukwa chake m'malo mowononga mphindi 10 m'mawa uliwonse kufunafuna makiyiwo, khalani ndi chizolowezi chowayika pamalo omwewo mukamabwera kunyumba. Ikani zovala usiku watha, nyamulani chikwama chochitira masewera olimbitsa thupi ndikusiya pakhomo, kapena idyani chakudya chamasana nthawi isanakwane. Ganizirani momwe "mungaganizire" zikhulupiriro zomwe zimabweretsa nkhawa mukakonzekereratu zisanachitike.

13. Onani chilichonse chabwino. Mukakumana ndi nkhawa, khalani ndi nthawi yodziyesa nokha mukuthana ndi vutoli modekha, momasuka, komanso momveka bwino. Yesetsani kuti musamamvere zomwe zikuchitika m'maganizo; ingoyang'anani pakumverera kosalala-kuyenda kudutsa mkuntho. Njirayi imatchedwa "zithunzi zowongolera" kapena "kuwonera motsogozedwa" ndipo zingathandize kuchepetsa kupsinjika maganizo.

14. Kununkhiza kena kake kokasangalala. Yesani kununkhiza mafuta odekha. Basil, anise, ndi chamomile ndizosankha zabwino; amachepetsa kusakhazikika mthupi ndikuthandizira kukulitsa malingaliro.

15. Muzicheza. Anthu omwe ali ndi chithandizo chochulukirapo samakonda kupsinjika kuposa omwe amawuluka okha. Izi ndichifukwa choti kucheza kumathandizira kupanga mahomoni a oxytocin, omwe amachepetsa nkhawa. Chifukwa chake nthawi ina mukadzabwera mwadzidzidzi, gwirani anzanu ndikukayenda kapena mungocheza mwachangu.

The Takeaway

M'dziko labwino, sitingabwere ndi malingaliro omwe amabweretsa nkhawa kapena nkhawa. Koma ndife anthu ndipo mosapeweka timada nkhawa ndi zinthu. Chifukwa chake tikayamba kuchita mantha, pali njira zambiri zazing'ono zomwe tingatenge kuti tisinthe malingaliro athu, kukhazika mtima pansi ubongo, kupumula thupi, ndi kubwereranso mumasewera.

Ndipo, monga nthawi zonse, onetsetsani kuti mwawonana ndi psychotherapist ngati malangizowa sakudula ndipo mukufunikira thandizo lowonjezera kuthana ndi vuto lalikulu kwambiri!

Kodi mumatopa ndi nkhawa za tsiku ndi tsiku? Kodi mumatani kuti muchepetse nkhawa? Ndemanga pansipa kapena tweet wolemba pa @giuliana_h.

Nkhaniyi yawerengedwa ndikuvomerezedwa ndi Akatswiri Opambana Dr. Michael Mantell ndi Dr. Jeffrey Rubin.

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