Ubwino Wonse wa Kusinkhasinkha Muyenera Kudziwa

Zamkati

• Zimakupangitsani Kukhala Wothamanga Wabwino
• Amachepetsa Kupsinjika
• Kumawonjezera Kudzizindikira
• Zimapangitsa Nyimbo Kumveka Bwino
• Zimakuthandizani Kulimbana ndi Matenda
• Itha Kukuthandizani Kuchepetsa Kunenepa
• Itha Kukuthandizani Kulimbana ndi Matenda
• Imathandiza Kick Addictions
• Ikuwonjezera Kuwonongeka Kwanu
• Amachepetsa Nkhawa ndi Kukhumudwa
• Zimakupangitsani Kukhala Wachifundo Kwambiri
• Zimaphunzitsa Kusungulumwa
• Itha Kupulumutsa Ndalama
• Zimakupangitsani Kuti Muzizizira Komanso Musakhale Ndi Chimfine
• Zimapangitsa Mtima Wanu Kukhala Wathanzi
• Zimakuthandizani Kuti Mugone Bwino
• Zimakupangitsani Kukhala Wantchito Wabwino
• Onaninso za

Mukufuna kuchepetsa nkhawa, kugona momveka bwino, kusiya kulemera kwambiri, kudya zathanzi, komanso kulimbitsa thupi kwambiri, zonse nthawi imodzi? Kusinkhasinkha kungapereke zonse pamwambapa. Malinga ndi a Mary Jo Kreitzer, Ph.D., RN, woyambitsa ndi director of the Center for Spirituality and Healing ku University of Minnesota, chinsinsi chopeza phindu la kusinkhasinkha ndikukhala pano. "Anthu ambiri amakhala moyo wawo wonse pa oyendetsa ndege, koma kusinkhasinkha - makamaka kusinkhasinkha - kumathandiza anthu kuika maganizo pa moyo pakalipano," akufotokoza motero.

Kodi munthu amapeza bwanji phindu lonse la kusinkhasinkha? Onani malangizo a Kreitzer osinkhasinkha, kuphatikiza Momwe Mungasinthire ndi Gretchen Bleiler kuti mupeze malangizo amomwe mungapezere zen yanu.

Ndikudabwitsabe kuyesera? Mukawerenga za maubwino 17 amalingaliro ndi kusinkhasinkha, mudzakhala pansi kuti mugwiritse ntchito kusinkhasinkha mwamaganizidwe kuti musinthe moyo wanu.

Zimakupangitsani Kukhala Wothamanga Wabwino

Zina mwazabwino zosinkhasinkha zimatha kukhudza kulimbitsa thupi kwanu. Anthu omwe amachita Kusinkhasinkha kwa Transcendental ali ndi magwiridwe antchito ofanana ndi akatswiri othamanga, malinga ndi kafukufuku mu Scandinavia Journal of Medicine ndi Sayansi mu Masewera. Kukhala chete tsiku lililonse sikukutanthauza kuti mwakonzeka mwadzidzidzi kuti mupambane mpikisano wothamanga, koma zitha kukuthandizani kuti mukhale ndi malingaliro komanso machitidwe pakati pa othamanga. Kuphatikiza apo imatha kukuthandizani kukankhira thupi lanu kupwetekako (zambiri pambuyo pake). Pezani zambiri za momwe Kusinkhasinkha Kungakupangitseni Kukhala Wothamanga Bwino.

Amachepetsa Kupsinjika

Kuchepetsa kupsinjika maganizo kulinso pakati pa mapindu a kusinkhasinkha. Kulingalira kumathandizanso kuchepetsa kuchuluka kwa cortisol (mahomoni opsinjika), malinga ndi kafukufuku wochokera ku Shamatha Project ku University of California, Davis. Ofufuzawo adayesa kulingalira kwa ophunzira asanakwane komanso pambuyo pake, atasinkhasinkha kwa miyezi itatu ndikupeza kuti iwo omwe amabwerera ali ndi chidwi chambiri pakadali pano anali ndi magawo ochepa a cortisol. Osadandaula, mpumulo wa kupsinjika umabwera mwachangu kuposa miyezi itatu: Anthu omwe adangophunzitsidwa masiku atatu otsatizana ophunzitsidwa kukumbukira (magawo amphindi 25 pomwe adaphunzitsidwa kuyang'ana pa kupuma ndi mphindi yomweyi) adakhala odekha akakumana ndi ntchito yovutitsa. mu kafukufuku wofalitsidwa mu Psychoneuroendocrinology.

Kumawonjezera Kudzizindikira

Tonsefe tili ndi malo akhungu zikafika pamalingaliro athu, machitidwe athu, ndi malingaliro athu, koma kulingalira kumatha kuthana ndi umbuli uwu. Pepala mu Maganizo pa Sayansi Yamaganizidwe adapeza kuti chifukwa kulingalira kumaphatikizapo kumvera zomwe mukukumana nazo ndikuzichita mosaweruza, zimathandizira akatswiri kuthana ndi choletsa chachikulu pakudzizindikira: osadziwa zolakwa zawo.

Zimapangitsa Nyimbo Kumveka Bwino

Ubwino wa kusinkhasinkha ukhoza kukhala wabwino kuposa mahedifoni apamwamba aliwonse. Phunziro mu nyuzipepala Psychology ya Nyimbo, ophunzirawo anamvera tepi yophunzitsira yosinkhasinkha ya mphindi 15 ndikutsatira gawo la opera ya Giacomo Puccini "La Boheme." Makumi asanu ndi limodzi mphambu anayi pa zana a iwo omwe anali ndi chidwi amalingalira kuti njirayi imawalola kuti azikhala nthawi yayitali pakuyenda-zomwe ofufuza amafotokoza ngati kutengapo gawo kwa omvera, momwe muliri "m'dera" lanu. (Pezani zomwe zikuchitika ndi Ubongo Wanu: Nyimbo.)

Zimakuthandizani Kulimbana ndi Matenda

Kulimbana ndi matendawa ndizovuta kwambiri, koma kusinkhasinkha kungathandize: Amayi omwe ali ndi khansa ya m'mawere akamachita zinthu mwanzeru komanso zaluso, nkhawa zawo komanso zochitika zokhudzana ndi nkhawa zidasintha, mu kafukufuku Kupsinjika ndi Thanzi. Kulingalira mwanzeru kunathandizanso odwala matenda a nyamakazi kuthana ndi kupsinjika ndi kutopa kokhudzana ndi matendawa, munkhani yomwe idasindikizidwa munyuzipepalayi. Zolemba Za Rheumatic Disease.

Itha Kukuthandizani Kuchepetsa Kunenepa

Kusamalira kulemera kungakhale phindu losayembekezereka la kusinkhasinkha ngati ndinu wodya wopanda nzeru. Kreitzer akuti: "Tikakhala okumbukira, timazindikira zakudya zomwe timasankha ndipo timatha kulawa ndikuyamikira kwambiri chakudyacho." Ndipotu, kafukufuku wochokera ku UC San Francisco anapeza kuti amayi onenepa omwe amaphunzitsidwa kuti azitha kudya pang'onopang'ono, komanso omwe amasinkhasinkha mphindi 30 patsiku, amatha kuchepetsa thupi. (Mukufuna zidule zosavuta? Akatswiri Avumbulutsa: Zosintha Zakudya Zakudya Zing'onozing'ono za 15 Zochepetsera Kunenepa.)

Itha Kukuthandizani Kulimbana ndi Matenda

Phunziro mu Cancer, pamene opulumuka khansa ya m'mawere nthawi zonse amachita njira zochepetsera kupsinjika monga kusinkhasinkha mwamaganizidwe ndi yoga, maselo awo adawonetsa kusintha kwakanthawi ngakhale kuti samalandiranso chithandizo. Azimayi omwe adapulumuka khansa ya m'mawere zaka ziwiri zapitazo koma omwe anali ndi nkhawa m'maganizo amakumana kwa mphindi 90 sabata iliyonse kuti akambirane zakukhosi kwawo. Pambuyo pa miyezi itatu, anali ndi ma telomere athanzi - chotchinga choteteza kumapeto kwa chingwe cha DNA - kuposa omwe adapulumuka khansa ya m'mawere omwe adangotenga msonkhano umodzi wokhudza njira zochepetsera nkhawa. (Wopenga! Dziwani momwe tikupanganirananso ndi Khansa ya m'mawere.)

Imathandiza Kick Addictions

Ngati mukuyesera kusiya chizoloŵezi cha fodya, phindu limodzi la kusinkhasinkha lidzakhala losangalatsa. Osuta omwe amasinkhasinkha kwa theka la ola tsiku lililonse kwa masiku 10 anali ndi mwayi wocheperako 60 fodya kuposa omwe amangophunzitsidwa kumasuka, mu kafukufuku wofalitsidwa mu Kukula kwa National Academy of Science ku United States of America. Chochititsa chidwi n’chakuti, osutawo sanalowe m’kafukufukuyo kuti athetse chizoloŵezi chawo ndipo kwenikweni sanali kudziŵa kuti anachepetsa zochuluka motani—anasimba kuŵerengera kwawo kwanthaŵi zonse, koma miyeso ya mpweya inasonyeza kuti anasutadi ndudu zochepa kuposa poyamba. Kafukufuku wopitilira pa yunivesite ya Wisconsin-Madison akusonyeza kuti kuchira zidakwa kungapindulenso ndi kusinkhasinkha, chifukwa kungawathandize kuthana ndi mavuto omwe adayambitsa kumwa kwawo. (Ndi zizolowezi zina ziti zomwe muyenera kutsata? Tsatirani Malamulo 10 Okhala Ndi Moyo Wathanzi.)

Ikuwonjezera Kuwonongeka Kwanu

Kusinkhasinkha kumakupangitsani kukhala okhazikika komanso odekha chifukwa kumathandizira kuti ubongo wanu ukhale ndi mphamvu zowongolera zowawa ndi malingaliro, malinga ndi kafukufuku m'magaziniyi. Malire mu Sayansi yaumunthu. Kafukufuku akuwonetsa kuti osinkhasinkha odziwa bwino amatha kupirira kuwawa pang'ono, koma ngakhale ma newbies atha kupindula: Pambuyo pa magawo anayi amphindi 20, omwe anali ndi chidutswa cha chitsulo cha 120 adakhudza mwana wawo ng'ombe akuti 40% inali yopweteka kwambiri ndipo 57% sichimakhala bwino kuposa asanaphunzitsidwe. Manambala amtunduwu amatha kukufikitsani patali mukakhala pamtunda wa 25 wa marathon kapena kungodutsa pakati pa burpee yanu.

Amachepetsa Nkhawa ndi Kukhumudwa

Ofufuza ochokera ku yunivesite ya Johns Hopkins atafufuza pafupifupi maphunziro 19,000 okhudza ubwino wa kusinkhasinkha, adapeza kuti umboni wina wabwino kwambiri unali wokomera kusinkhasinkha kochepetsera kupsinjika kwamaganizo monga nkhawa ndi kuvutika maganizo. M'mbuyomu, ofufuza adapeza kuti kusinkhasinkha kumakhudza magwiridwe antchito am'magawo awiri amubongo, anterior cingate cortex-yomwe imawongolera kulingalira ndi kutengeka-komanso kotsekemera koyambirira kotsogola komwe kumawongolera nkhawa. Kuonjezera apo, ophunzira adawona kuchepa kwa pafupifupi 40 peresenti ya nkhawa zawo pambuyo pa makalasi anayi a mphindi 20 mu phunziroli, lofalitsidwa m'magazini. Social Cognitive ndi Affective Neuroscience. (Kodi mumadziwa kuti kukhumudwa kumatha kuwonetsa kupweteka m'thupi? Ndiimodzi mwamagawo 5 azaumoyo omwe amakhudza akazi mosiyanasiyana.)

Zimakupangitsani Kukhala Wachifundo Kwambiri

Kusinkhasinkha sikungokupangitsani kumva bwino, koma kumakupangitsani kukhala munthu wabwino. Pambuyo pa milungu isanu ndi itatu ya kusinkhasinkha, ofufuza adayika ophunzira mchipinda chonse cha ochita masewera atangokhala mpando umodzi wokha. Wophunzirayo atakhala pansi, wosewera yemwe akuwoneka kuti akumva kuwawa kwambiri amatha kulowa ndodo pomwe aliyense samamunyalanyaza. Mwa otenga nawo mbali osaganizira, ndi anthu 15% okha omwe adasamukira kudzamuthandiza. Mwa anthu omwe anali atasinkhasinkha, komabe, theka linapereka mwayi wothandiza munthu wovulalayo. Zotsatira zawo, zofalitsidwa mu Sayansi Yamaganizidwe. (Kuphatikizanso chifundo kumatha kukupangitsani kukhala oyenera! Onani njira 22 izi Zomwe Mungakhalire Olimbikitsidwa Kuchepetsa Kunenepa.)

Zimaphunzitsa Kusungulumwa

Kusinkhasinkha kwatsiku ndi tsiku kunathandiza kuthana ndi kusungulumwa mu kafukufuku wochokera ku University of California, Los Angeles ndi University of Carnegie Mellon. Kuphatikiza apo, kuyezetsa magazi kunawonetsa kuti kusinkhasinkha kunathandiza kuchepetsa kutukuka kwa omwe akutenga nawo mbali, kutanthauza kuti anali pachiwopsezo chochepa chokhala ndi matenda akulu. Ochita kafukufuku akuti zonse ziwirizi zimabweretsa kusinkhasinkha komwe kumathandizira, chifukwa kupsinjika kumawonjezera kusungulumwa komanso kumawonjezera kutupa.

Itha Kupulumutsa Ndalama

Ngati mutapeza phindu lonse la kusinkhasinkha, mukhoza kusunga ndalama pamtengo wa chithandizo chamankhwala panthawiyi. Kafukufuku wochokera ku Center for Health Systems Analysis adapeza kuti omwe amachita kusinkhasinkha adawonongera 11% kuchipatala patatha chaka chimodzi, ndi 28% yocheperako atachita zaka zisanu. (Thandizani chikwama chanu mochulukira: Momwe Mungasungire Ndalama pa Umembala Wanu wa Gym.)

Zimakupangitsani Kuti Muzizizira Komanso Musakhale Ndi Chimfine

Anthu omwe amasinkhasinkha amasowa masiku ochepa kuchokera ku matenda opatsirana opatsirana, ndipo amakhala ndi nthawi yocheperako komanso kuuma kwa zizindikilo, malinga ndi kafukufukuyu Zolengeza Zamankhwala Abanja. M'malo mwake, osinkhasinkha ali 40 mpaka 50% ocheperako kudwala kuposa anzawo omwe si zen. (Ngati simunayambe kusinkhasinkha munthawi yake, mungafunike Njira 10 Zapakhomo Zothandizira Chimfine ndi Chimfine.)

Zimapangitsa Mtima Wanu Kukhala Wathanzi

Kuchita Kusinkhasinkha kwa Transcendental (mtundu wina wa kusinkhasinkha kwa mawu) kungachepetse chiopsezo chanu chodwala matenda amtima kapena sitiroko, malinga ndi kafukufuku Kuzungulira. Amachepetsanso kuthamanga kwamagazi, komwe, kuphatikiza phindu lakuthana ndi nkhawa, zonse zimapangitsa mtima wanu kukhala wathanzi. (Mwachita chidwi? Yesani Akatswiri 10 Ogwiritsa Ntchito Mantras Mindfulness awa.)

Zimakuthandizani Kuti Mugone Bwino

Kulingalira mwanzeru kunathandiza kwambiri kuti anthu azigona kuposa njira zina zachikhalidwe, monga kuchepetsa kuwunika usiku komanso kupewa kumwa mowa usiku, mu kafukufuku watsopano mu JAMA Mankhwala Amkati. M'malo mwake, zinali zothandiza monga mankhwala ogonetsa awonetsedwa, komanso zimathandizanso kutopa masana.

Zimakupangitsani Kukhala Wantchito Wabwino

Phindu la kusinkhasinkha limatha kusintha magwiridwe antchito anu onse: Pambuyo pamasabata asanu ndi atatu osinkhasinkha, anthu anali ndi mphamvu zambiri, osadandaula ndi ntchito wamba, amatha kuchita zambiri ndipo okhoza kuika maganizo pa ntchito imodzi kwa nthawi yaitali, inatero kafukufuku wochokera ku yunivesite ya Washington. Kuphatikiza apo, kusinkhasinkha kumakuthandizani kuthana ndi mavuto, omwe antchito onse angapindule nawo. (Yesani izi "Zowononga Nthawi" Zomwe Zimapindulitsa.)

Onaninso za