N nkhawa Yovuta: Zomwe Muyenera Kudziwa Kuti Muzimva Bwino

Zamkati

• Kodi kusokonezeka kwa nkhawa ndi chiyani?
• Nchiyani chimayambitsa nseru ndi nkhawa?
• Ndingatani kuti izi ziyime?
• Kulimbana ndi nkhawa
• Kulimbana ndi nseru
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika
• 15 Minute Yoga Kuyenda Kwa Nkhawa

Kodi kusokonezeka kwa nkhawa ndi chiyani?

Kuda nkhawa ndi yankho pamavuto ndipo kumatha kuyambitsa zizindikilo zosiyanasiyana zamaganizidwe ndi thupi. Mukakhala ndi nkhawa yayikulu, mutha kuzindikira kuti kugunda kwa mtima kwanu kumathamanga komanso kupuma kwanu kumawonjezeka. Ndipo mutha kukhala ndi nseru.

Pakanthawi kochepa kwambiri, mutha kumangokayikira. Ndikuti "agulugufe m'mimba mwanu" akumva kuti mutha kukhala nawo musanakalalikire pagulu kapena kupita kukafunsidwa za ntchito. Mseru wamtunduwu ungadutse posachedwa.

Koma nthawi zina, kunyansidwa ndi nkhawa kumatha kukupangitsani kudwala m'mimba mwanu. Mimba yako imaphwanya kwambiri kotero kuti umayenera kupanga dash ku bafa. Mutha kufika mpaka kufika pouma kapena kusanza.

Aliyense amakhala ndi nkhawa nthawi zina. Sizachilendo ndipo sizoyipa kwenikweni. Koma zitha kukhala zovuta ngati nthawi zambiri mumakhala ndi nkhawa limodzi ndi nseru.

Pitirizani kuwerenga pamene tikufufuza nseru yokhudzana ndi nkhawa, njira zothetsera vutoli, komanso nthawi yakufikira dokotala.

Nchiyani chimayambitsa nseru ndi nkhawa?

Kuda nkhawa kumatha kuyambitsa nkhondo yanu kapena kuyankha kwanu pandege. Kwenikweni, thupi lanu likukukonzekeretsani kukumana ndi zovuta. Uku ndikumachita mwachilengedwe pamavuto ndipo, mukaitanidwa, kungakuthandizeni kupulumuka.

Mukakhala ndi nkhawa kapena nkhawa, thupi lanu limatulutsa mahomoni ambiri. Ma Neurotransmitters muubongo amatumiza mwa kutumiza thupi lanu lonse ku:

• pezani mtima kupopa mwachangu
• onjezerani kupuma
• yomangika minofu
• tumizani magazi ambiri ku ubongo

Kuda nkhawa komanso kupsinjika kumatha kukhudza pafupifupi thupi lililonse. Izi zikuphatikizapo mtima wanu, endocrine, musculoskeletal, manjenje, uchembere, komanso kupuma.

M'magazi am'mimba, kupsinjika kumatha kuyambitsa:

• nseru, kusanza
• kutentha pa chifuwa, asidi reflux
• m'mimba, mpweya, kuphulika
• kutsekula m'mimba, kudzimbidwa, kupweteka m'mimba

Ngati ndinu m'modzi mwa anthu 10 mpaka 20% aku America omwe ali ndi vuto lopweteka m'mimba (IBS) kapena m'mimba wopweteketsa mtima, kumva nkhawa kumatha kuyambitsa zizindikilo monga nseru ndi kusanza.

• Matenda a nkhawa (GAD), omwe amadziwikanso kuti nkhawa yayitali
• mantha amantha
• phobias
• post-traumatic stress disorder (PTSD)
• matenda amisala

Ngati mukuyankhidwa motere nthawi zambiri kapena popanda chifukwa, zingasokoneze moyo wanu. Matenda a nkhawa omwe sanayankhidwe amatha kubweretsa zovuta zina, monga kukhumudwa.

Ndingatani kuti izi ziyime?

Zizindikiro zomwe mumamva chifukwa cha nkhawa ndizowona.Thupi lanu likuyankha zomwe zikuwopsezedwa. Ngati mulibe vuto lenileni, pali zinthu zina zomwe mungachite kuti muchepetse nkhawa komanso mseru.

Kulimbana ndi nkhawa

Mavuto akayamba, yesetsani kuganizira zomwe zilipo pano m'malo mongodandaula za zomwe zingachitike mtsogolo. Ganizirani zomwe zikuchitika munthawiyi ndikudzikumbutsa kuti muli otetezeka komanso kuti kumverera kudutsa.

Tengani mpweya wautali, wakuya. Kapena yesetsani kudzidodometsa pomvera nyimbo yomwe mumakonda kapena kuwerengera chammbuyo kuyambira 100.

Zimatenga nthawi kuti thupi lanu lidziwe kuti simuli pachiwopsezo msanga, chifukwa chake musadzilimbitse nokha.

Palinso zinthu zingapo zomwe mungachite kuti athane ndi nkhawa mtsogolo, monga:

• kuchita masewera olimbitsa thupi pafupipafupi
• kukhala ndi chakudya chopatsa thanzi
• kuchepetsa mowa ndi caffeine
• kugona mokwanira
• kucheza ndi anzanu ndikukhala ndi malo ochezera a pa Intaneti
• kukhala ndi pulani m'malo: phunzirani kusinkhasinkha, aromatherapy, kapena kupuma kozama komwe mungagwiritse ntchito mukakhala ndi nkhawa

Ngati muli ndi nkhawa yayitali, pitani kuchipatala kuti mupimidwe. Dokotala wanu akhoza kukutumizirani kwa akatswiri omwe ali ndi zilolezo omwe angakuthandizeni kudziwa zomwe zimayambitsa, kuthana ndi nkhawa zanu, ndikuphunzitsani momwe mungapewere kuti zisatuluke.

Kulimbana ndi nseru

Yesani izi mukamamverera kuti mwasokonezedwa:

• Idyani pang'ono pokha pouma, monga omata kapena mkate wamba.
• Pepani madzi kapena china chowoneka bwino komanso chozizira.
• Ngati mwavala china chothina, sinthani zovala zomwe sizikukuletsani m'mimba.
• Yesetsani kudziletsa nokha mwa kupuma motalikirapo.

Pewani zinthu izi mukamakhala ndi nseru:

• zakudya zokazinga, zonona, komanso zotsekemera
• kusakaniza zakudya zotentha komanso zozizira
• kulimbitsa thupi kwambiri

Ngati mseru wanu ukupitilira kapena kukulirakulira pali zinthu zomwe mungachite kuti muteteze kapena kusiya kusanza. Ngati mukusanza:

• imwani madzi ndi zakumwa zina zomveka bwino pang'ono pang'ono kuti mudzaze madzi omwe atayika
• kupumula ndikupewa kuchita masewera olimbitsa thupi
• musadye chakudya chotafuna mpaka chitadutsa

M'kupita kwanthawi:

• pewani zakudya zolemera, zonona
• khalani ndi hydrated, koma muchepetse mowa ndi caffeine
• idyani chakudya chochepa tsiku lonse m'malo modya katatu

Ngati nthawi zambiri mumafuna mankhwala osokoneza bongo kapena kusanza nthawi zambiri, lankhulani ndi dokotala wanu.

Nthawi yoti muwonane ndi dokotala

Ngati nseru yokhudzana ndi nkhawa ikusokoneza moyo wanu ndipo simungathe kuyisamalira nokha, ndi nthawi yoti muwonane ndi dokotala wanu. Ngati si chifukwa cha matenda, funsani kutumizidwa kwa katswiri wa zamaganizo.

Mfundo yofunika

Aliyense amakhala ndi nkhawa komanso nkhawa nthawi ina. Pali zomwe mungachite kuti muchepetse kupsinjika ndikuthana ndi mseru nthawi zina.

Pali thandizo. Nkhawa, nseru, ndi nkhawa zimatha kuzindikirika ndikuyendetsedwa bwino.

15 Minute Yoga Kuyenda Kwa Nkhawa