Malangizo 8 Oti Musiye Kusuta

Zamkati

• 1. Khazikitsani nthawi yoti musiye kusuta
• 2. Chotsani zinthu zokhudzana ndi ndudu
• 3. Pewani fungo
• 4. Idyani mukamafuna kusuta
• 5. Chitani zinthu zina zosangalatsa
• 6. Phatikizani abale ndi abwenzi
• 7. Chitani psychotherapy
• 8. Kuchita kutema mphini

Kuleka kusuta ndikofunikira kuti chisankho chidapangidwa mwa iwe wekha, chifukwa mwanjira imeneyi njirayo imakhala yosavuta, popeza kusiya chizolowezi ndichinthu chovuta, makamaka pamalingaliro. Chifukwa chake, kuwonjezera pakupanga chisankho chosiya kusuta fodya, ndikofunikira kuti munthuyo athandizidwe ndi abale ndi abwenzi ndikutsatira njira zina zomwe zimathandizira kuchepetsa chidwi chosuta.

Ndikofunikanso kuzindikira nthawi yomwe chidwi chofuna kusuta chidayamba, chifukwa mwanjira imeneyi ndizotheka kusintha kusuta ndi chinthu china, monga kuchita masewera olimbitsa thupi kapena kudya china, mwachitsanzo. Kuphatikiza pa kuthandizidwa ndi abale ndi abwenzi, zitha kukhala zosangalatsa kukhala ndi katswiri wazamisala, monganso njira yothana ndi zosokoneza bongo ndikupanga njira yosiya kusuta mwachilengedwe.

Chifukwa chake, maupangiri ena osiya kusuta ndi awa:

1. Khazikitsani nthawi yoti musiye kusuta

Ndikofunikira kukhazikitsa tsiku kapena nthawi yoti musiye kusuta fodya, pasanathe masiku opitilira 30 mutaganizira zosiya kusuta.

Mwachitsanzo, pa Meyi 1, mutha kukonzekera ndikuwona moyo watsopano osasuta ndikuwonetsetsa tsiku lomaliza losiya kusuta, monga Meyi 30, kapena kutanthauzira tsiku lopindulitsa, monga kumaliza maphunziro, kukhala ndi ntchito yatsopano kapena kumaliza paketi , mwachitsanzo zimakhala zolimbikitsa komanso zosavuta kuyamba.

2. Chotsani zinthu zokhudzana ndi ndudu

Kuti musiye kusuta, muyenera kuyamba ndikuchotsa zinthu zonse zokhudzana ndi ndudu kunyumba ndi kuntchito, monga zotayira phulusa, zoyatsira kapena mapaketi akale a ndudu. Chifukwa chake ndizotheka kuti pali zoyambitsa kusuta.

3. Pewani fungo

Upangiri wina wofunikira ndikupewa kununkhira kwa ndudu, chifukwa chake, muyenera kutsuka zovala zanu, nsalu zotchinga, mapepala, matawulo ndi china chilichonse chomwe chinganunkhize ngati ndudu. Kuphatikiza apo, kupewa malo omwe mukusuta kulangizidwanso chifukwa cha fungo la utsi.

4. Idyani mukamafuna kusuta

Pakakhala chilakolako chofuna kusuta fodya, njira yabwino ndiyo kudya chingamu chopanda shuga, mwachitsanzo, kusunga pakamwa panu ndikuchepetsa kufunikira kuyatsa ndudu. Komabe, si zachilendo kuti anthu onenepa akasiya kusuta, chifukwa nthawi zambiri amalowetsa ndudu ndi zakudya zamafuta ambiri komanso zopatsa shuga, ndikuthandizira kunenepa. Kuphatikiza apo, kununkhira kwa chakudyacho kumakhala kolimba komanso kosangalatsa, komwe kumawonjezera chilakolako ndikumatha kumupangitsa munthu kudya kwambiri.

Chifukwa chake, chikhumbo chofuna kusuta chikawoneka, ndikulimbikitsidwa kuti munthuyo apewe kudya zakudya zotsekemera kwambiri, chifukwa kuwonjezera pakuthandizira kunenepa kumawonjezeranso chilakolako chofuna kusuta, kukonda timadziti ta zipatso, kudya zipatso kapena timitengo ta masamba kudya tsiku ndi kudya maola atatu aliwonse, ndikupatsa zokonda zokhwasula-khwasula. Ndikofunikanso kuchita masewera olimbitsa thupi, chifukwa kuwonjezera pakulimbikitsa thanzi, amathandizira kuchepetsa chidwi chosuta.

Onani maupangiri ena amomwe mungaletsere kulemera mukasiya kusuta muvidiyo yotsatirayi:

5. Chitani zinthu zina zosangalatsa

Pomwe chilakolako chofuna kusuta chabwera, ndikofunikira kuti munthuyo asokonezeke, akuchita zinthu zomwe zimamusangalatsa ndikusintha momwe akumvera kutayika, mwachitsanzo, kuyenda panja, kupita kunyanja kapena kumunda. Kuphatikiza apo, munthu ayenera kuchita zochitika zomwe zimatenga nthawi ndi manja tsiku lililonse, monga kuluka, kulima, kujambula kapena kuchita masewera olimbitsa thupi, ndizofunikira kwambiri.

6. Phatikizani abale ndi abwenzi

Kuletsa kusuta, njirayi ndiyosavuta komanso yotsika mtengo ngati abale ndi abwenzi apamtima akutenga nawo mbali ndikuthandizira, kulemekeza zizindikilo zakusiya, monga kukwiya, nkhawa, kukhumudwa, kusakhazikika, kusowa thupi, kupweteka mutu. Mwachitsanzo.

7. Chitani psychotherapy

Kuyanjana ndi wama psychologist kapena psychiatrist kumathandizanso pakuletsa kusuta, makamaka pakagwa mavuto. Izi ndichifukwa choti katswiriyu athandizira kuzindikira zomwe zimapangitsa chikhumbo kukulira ndipo, motero, akuwonetsa njira zothetsera chikhumbo chofuna kusuta.

Nthawi zina, wodwala matenda amisala angalimbikitse kugwiritsa ntchito mankhwala ena omwe amathandiza thupi kusintha komanso kuwonongera kusuta fodya. Onani njira zothetsera kusuta fodya.

8. Kuchita kutema mphini

Kutema mphini ndi njira ina yomwe ingathandizenso kuchepetsa kusuta ndudu, chifukwa imathandiza kuthana ndi nkhawa ndikuchepetsa zizindikiritso zakudzuka. Kuphatikiza apo, kutema mphini kumalimbikitsa kutulutsa ma endorphin ndi ma serotonin, kumalimbikitsa chisangalalo komanso thanzi. Mvetsetsani momwe kutema mphini kumachitikira.