N'chifukwa Chiyani Ndikulira Kopanda Chifukwa? Zinthu 5 Zomwe Zimayambitsa Kulira Kwambiri

Zamkati

• Zifukwa 5 Zomwe Mumalirira
• 1. Mahomoni
• 2. Matenda okhumudwa
• 3. Kupanikizika kwambiri
• 4. Nkhawa
• 5. Kutopa
• Onaninso za

Nkhani yokhudza mtima ya Diso la Queer, kuvina koyamba paukwati, kapena malonda osweka mtima osamalira nyama — inu mukudziwa imodzi. Zonsezi ndi zifukwa zomveka zolira. Koma ngati mudangokhala mumsewu kudikirira kuti magetsi akhale obiriwira ndipo mwadzidzidzi munayamba kulira, zingakhale zovuta. Mwinamwake munadzifunsapo kuti, "N'chifukwa chiyani ndikulira popanda chifukwa?" (kapena chomwe chimamveka ngati palibe chifukwa).

Kulira mobwerezabwereza kumatha kukhala kuphulika kwakanthawi, mosakhalitsa (nthawi zina misozi yomwe imakhumudwitsa) misozi yomwe imakonda kukugwerani mukangoyamba kumene moyo wanu. Komabe mwina amakusiyani osokonezeka, ndikudzifunsa nokha "chifukwa chiyani ndikumafuna kulira?" kapena "chifukwa chiyani ~ ndikulira, pompano?"

Choyamba, mwina simuli ndi pakati, ndipo ayi, palibe cholakwika ndi inu.

"Kulira kumatha kukhala ndi chifukwa chakuthupi, koma kumawonetsanso kuti muli ndi malingaliro ambiri omwe simukuwongolera," akufotokoza Yvonne Thomas, Ph.D., katswiri wazamisala ku Los Angeles wodziwa zaubwenzi ndi kudzidalira.

Ngati mumapezeka kuti mulira mopanda chifukwa chomveka nthawi zambiri, mndandandawu ukhoza kukuthandizani kudziwa zomwe zingayambitse thanzi lanu. Ingodziwani kuti uwu si mndandanda wokwanira mwa njira iliyonse, ndipo kufunafuna thandizo kuchokera kwa wokondedwa, wachinsinsi, wothandizira, kapena dokotala akulimbikitsidwa kuthana ndi zomwe zikukuyambitsani, malingaliro, kapena zovuta zomwe zingatheke. (Zowonjezera: Zinthu 19 Zodabwitsa Zomwe Zingakupangitseni Kulira)

Zifukwa 5 Zomwe Mumalirira

1. Mahomoni

Masiku omwe akutsogola kwanu atha kuyambitsa nkhawa. Pamene kuchuluka kwa estrogen ndi progesterone kumakwera ndi kutsika, mankhwala amubongo omwe amachititsa kusinthasintha amakhudzidwa, ndipo izi zimatha kuyambitsa kukwiya, kusasangalala, ndi eya, kulira. Ngati mwatopa kale kapena muli ndi nkhawa, PMS imatha kukulitsa malingaliro anu ndikupangitsa kulira kwanu kukhala koipitsitsa, akutero Thomas. Mutha kudikirira-zizindikiro za PMS zimamveka bwino mukamayenda-kapena ngati kulira kukukulirakulira, funsani dokotala kuti akuwonetseni ngati muli ndi vuto la premenstrual dysphoric disorder, mtundu wowopsa kwambiri wa PMS womwe umakhudza pafupifupi 5. peresenti ya amayi omwe atsala pang'ono kutha msinkhu, malinga ndi US Department of Health and Human Services Office on Women's Health.

Kugona mokwanira, kuchepetsa mowa ndi caffeine, komanso kuphatikiza kudzisamalira kungathandize kuti PMS ikhale yotheka kuti musakhale ndi zambiri, "ndikumva bwanji ndikulira?!" mphindi. Komanso muyenera kudziwa: Ziribe kanthu kuti ndi nthawi yanji ya mwezi, kukhala ndi mahomoni achikazi kumatanthauza kuti mumatha kulimbana ndi kulira, nthawi. Testosterone (mahomoni omwe amapezeka m'magulu apamwamba mwa amuna) amathandizira kulira, pomwe prolactin (yomwe nthawi zambiri imakhala yayikulu mwa akazi) imatha kuyambitsa.

2. Matenda okhumudwa

Kulira kobwera chifukwa chachisoni-mtundu wamtundu wopanda nzeru, sichoncho? Komabe, kukhumudwa kukakhalitsa kwa milungu kapena miyezi, izi zitha kuwonetsa kukhumudwa kozama komwe kumawoneka ndikumangika kwachipatala. Matenda okhumudwa nthawi zambiri amabwera ndi zizindikilo zina monga kutopa kwambiri, kusasangalala ndi zinthu zomwe mumakonda, komanso nthawi zina zowawa zathupi.

"Amayi ambiri amawonetsa kukhumudwa monga kukhumudwa, mkwiyo, kapena kukwiya," akutero a Thomas. "Iliyonse mwazimenezi zimatha kubweretsa misozi, chifukwa chake ngati mukukumana nazo, pitani kuchipatala kuti akakuwonetseni za kukhumudwa, ngakhale simumakhala okhumudwa."

3. Kupanikizika kwambiri

Chabwino, tonse timapsinjika (ndipo 2020 sikunayendepo paki), koma ngati simukukumana ndi izi ndi zovuta pamoyo, ndipo m'malo mwake, kukangana pansi pa rug, sizosadabwitsa kuti mwadzidzimuka. akugwetsa misozi, atero a Thomas. “Khalani pambali ndikudzifunsa chimene chikukudetsani nkhawa kwambiri, ndipo pangani dongosolo loti muthane nalo,” akutero Thomas. Ngakhale kupsinjika komweko si vuto lachipatala, likhoza kukhala yankho la chifukwa chomwe mukulira. Kupsinjika kopitilira muyeso kumatha kukulitsa zizindikilo zathupi kapena kuzipangitsa kuti ziziyambika; Chilichonse kuyambira pamavuto am'mimba mpaka matenda amtima.

Dzipatseni chisomo ngati ichi ndichifukwa chake mukulira-kutero muli ndi nkhawa kungakhale chinthu chabwino. Kafukufuku wofalitsidwa m'magazini Maganizo adazindikira kuti kulira ukakhala wopanikizika kumatha kukhala njira yodzipumulira, kukuthandizani kukhazikika ndikuwongolera kugunda kwa mtima wanu. (Zokhudzana: Chinthu Chimodzi Chomwe Mungachite Kuti Mukhale Wokoma Mtima Kwa Inu Panopa)

4. Nkhawa

Mumadzipeza mukuchita mantha nthawi zambiri, ndi mtima wothamanga, agulugufe m'mimba mwanu, komanso kudzidalira kwambiri komwe kumakulepheretsani kuchita nawo moyo watsiku ndi tsiku? Izi zikhoza kukhala chifukwa cha kulira kwanu. A Thomas akuti: "Matenda akuda nkhawa siachilendo pakati pa amayi, ndipo momwe akumvera zimatha kubweretsa misozi kangapo, ngakhale simukuchita mantha." Mankhwala ndi / kapena chithandizo chamaganizidwe chingathandize, chifukwa chake kulipira kufunsa dokotala kuti akuthandizeni ngati mukuganiza kuti kulira kwanu kumatha kulumikizidwa ndi vuto lomwe limayambitsa nkhawa. (Zogwirizana: Zomwe Zidachitika Ndidayesa CBD Chifukwa Chodandaula Kwanga)

5. Kutopa

Ana ongobadwa kumene amalira akagona, choncho n’zomveka kuti anthu akuluakulu nthawi zina amachitanso chimodzimodzi. Kulira, kukwiya, ndi kukhumudwa zonse zidalumikizidwa ndi kugona tulo (munthawi ya 4- mpaka 5 ola limodzi usiku) mu kafukufuku wofalitsidwa mu nyuzipepalayi Gona. 

Kuphatikiza apo, kuda nkhawa komanso kupsinjika kumatha kukulitsa kutopa (pomwe ubongo wanu kapena zomwe mukumva zili zochulukirapo, osadabwitsa), koma mutha kutulutsidwa ndi usiku umodzi kapena awiri ogona pang'ono.

Kugona kwa munthu aliyense kumafunikira mosiyanasiyana, koma yambani kupumira nthawi yanu yogona ndi mphindi 15 usiku uliwonse mpaka mutha kugawa nthawi yokwanira maola asanu ndi awiri kapena asanu ndi atatu usiku, kuchuluka komwe National Sleep Foundation idakwaniritsa R & R. Ndipo ngati ' Tikukulimbana ndi tulo, yesetsani kuwonjezera zakudya izi kuti mugone bwino m'manja mwanu.

Ngati inu kapena munthu wina amene mumamudziwa akusowa thandizo, chonde imbani foni 1-800-273-8255 kwa National Suicide Prevention Lifeline kapena lemberani 741741, kapena kucheza pa intaneti pa chincho.cn chincho.at.

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