Kumenya Kukhumudwa Mwachilengedwe

Zamkati

• Kuchita masewera olimbitsa thupi kukupometsani
• Kupeza njira zopumira
• Ganizirani za kusinkhasinkha
• Kupanga thupi ndi malingaliro ndi yoga
• Zithunzi zoyendetsedwa komanso chithandizo chanyimbo
• St. John's wort: Njira yothetsera zitsamba yotheka
• Chinthu cha SAM-e
• 5-HTP ndi serotonin
• Kava wotentha

Mankhwala achilengedwe ochokera mkati ndi kunja

Kuthana ndi kukhumudwa sikuyenera kutanthauza uphungu kwa maola ambiri kapena masiku oyambitsidwa ndi mapiritsi. Njirazi zitha kukhala zothandiza, koma mwina mungakonde njira zachilengedwe zokulimbikitsani.

Kuchita masewera olimbitsa thupi, kugwiritsa ntchito mankhwala opatsirana m'maganizo, komanso mankhwala azitsamba akhoza kukhala ndi mphamvu yosintha momwe mumaonera zinthu komanso kusintha ubongo wanu. Ambiri mwa mankhwalawa ndi otetezeka, koma sikuti nthawi zonse amatsimikiziridwa kuti ndi othandiza.

Kuchita masewera olimbitsa thupi kukupometsani

Kuchita masewera olimbitsa thupi nthawi zonse sikungakhale chinthu choyamba chomwe dokotala amakupangitsani akakuuzani kuti muli ndi vuto la kukhumudwa. Komabe, mwina iyenera kukhala gawo la mankhwala anu.

Kafukufuku wina waku Duke University adapeza kuti kuchita masewera olimbitsa thupi kwa mphindi 30 pa sabata kumathandizira kuthetsa zizindikilo zakukhumudwa kwakanthawi kochepa ngati mankhwala ochepetsa nkhawa.

Kafukufukuyu adapezanso kuti kukhumudwa sikungabwerere mwa anthu omwe adapitiliza kuchita masewera olimbitsa thupi atayesedwa koyambirira.

Kupeza njira zopumira

Kukhumudwa kumatha kukupangitsani kuti musalumikizidwe ndi zinthu zomwe mumakonda. Ikhozanso kuyambitsa kutopa ndi mavuto ogona. Kupumula kumatha kukhala ndi chiyembekezo pamachitidwe anu.

Njira zopumulira zikuphatikizapo:

• kupumula kwapang'onopang'ono kwa minofu
• zosangalatsa
• maphunziro a autogenic

Ofufuzawo adayesa mayeso 15 omwe amayang'ana kwambiri njira zopumira. Adapeza kuti njira zopumulira sizothandiza monga chithandizo chamaganizidwe, koma ndizothandiza kwambiri kuposa popanda chithandizo pochepetsa zizindikilo.

Ganizirani za kusinkhasinkha

Kusinkhasinkha ndi mtundu wa kupumula komwe kumatsitsimutsa malingaliro anu poyang'ana kupuma, liwu, kapena mawu. Ena amati kusinkhasinkha tsiku lililonse kumathandiza kuchepetsa nkhawa, nkhawa, komanso zizindikilo za kukhumudwa.

Kuchita zinthu mwanzeru, kuphatikiza kusinkhasinkha, kuphunzitsa anthu kuti azingoyang'ana pakadali pano. Izi zimathandizira kukulitsa malingaliro omasukirana ndi kuvomereza, omwe atha kukhala ndi zovuta zakuthana ndi nkhawa.

Kupanga thupi ndi malingaliro ndi yoga

Yoga ndimachita zolimbitsa thupi. Chizolowezi cha yoga chimadutsa pamitundu ingapo yomwe imathandizira kukonza kusinthasintha, kusinthasintha, mphamvu, ndikuwunika. Malingaliro akuganiza kuti:

• agwirizane msana
• kusintha kumveka bwino kwamaganizidwe
• yambitsaninso dongosolo lamanjenje
• kuchepetsa nkhawa
• Limbikitsani kupumula komanso kukhala ndi malingaliro abwino

Ngakhale kufufuza kwina kuli kofunikira, maphunziro ena, kuphatikiza maphunziro a University of Westminster, akuwonetsa kuti yoga itha kukhala yothandiza pakukhalitsa ndi zofooka.

Zithunzi zoyendetsedwa komanso chithandizo chanyimbo

Zithunzi zotsogozedwa ndi mtundu wa kusinkhasinkha momwe mumaganizira za cholinga mwatsatanetsatane momwe mungathere. Njirayi imagwiritsa ntchito mphamvu yakuganiza mozama kuti ikwaniritse china chake, monga chisangalalo.

Chithandizo cha nyimbo lakhala likugwiritsidwa ntchito kuthandiza kusintha malingaliro a anthu omwe ali ndi nkhawa. Nthawi zina zimaphatikizapo kumvera nyimbo zomwe zimalimbikitsa kupumula komanso kukhala ndi chiyembekezo. Nthawi zina, zimaphatikizapo kuyimba ngati njira yothandizira.

Kafukufuku wina adawonetsa kuti mitundu iwiri yonseyi yothandizira ingathandize kuchepetsa kupsinjika ndi kusintha malingaliro.

St. John's wort: Njira yothetsera zitsamba yotheka

Wort wa St. Ndi mankhwala odziwika azitsamba ovutika maganizo ku Europe. Madokotala aku America amagawika kwambiri pankhani yothandiza kwake.

Malinga ndi National Center for Complementary and Alternative Medicine (NCCAM), wort ya St. John sikuwoneka ngati yothandiza kuthana ndi kukhumudwa kwakukulu. Koma zitha kupindulitsa anthu okhala ndi mawonekedwe ochepetsetsa.

Wort St. John's imatha kulumikizana kwambiri ndi mankhwala, zitsamba, ndi zowonjezera. Kuti mukhale otetezeka, nthawi zonse muzifunsa dokotala musanamwe.

Chinthu cha SAM-e

S-adenosyl-L-methionine (SAM-e) ndi mankhwala omwe amapezeka mthupi mwachilengedwe. Zimakhudzidwa ndi ntchito zambiri zamthupi, kuphatikiza ubongo ndi chiwindi. Kafukufuku wina akuwonetsa kuti SAM-e itha kuthandizira kuzindikiritsa kukhumudwa, koma kafukufukuyu sapereka umboni wokwanira, malinga ndi NCCAM.

Mapiritsi a SAM-e amagulitsidwa ngati zowonjezera zakudya. Komabe, anthu omwe ali ndi vuto losinthasintha zochitika kapena kutaya mtima kwa manic sayenera kumwa SAM-e chifukwa zimatha kuyambitsa kusinthasintha kwamaganizidwe ndi mania.

5-HTP ndi serotonin

5-Hydroxytryptophan (5-HTP) ndi mankhwala omwe amapezeka mwachilengedwe. Zimagwira ndikuwonjezera kuchuluka kwa serotonin muubongo. Serotonin imagwirizanitsidwa ndi malingaliro, kugona, ndi ntchito zina.

Kafukufuku wina akuwonetsa kuti 5-HTP itha kukhala yothandiza kuthana ndi kukhumudwa, koma kutenga 5-HTP pamlingo waukulu kapena kwa nthawi yayitali kungakhale koopsa. A FDA samayesa zowonjezera zakudya.

M'mbuyomu, zonyansa zidapangitsa kuti ogwiritsa ntchito ena a 5-HTP akhale ndimagazi omwe amapha nthawi zina. Kafukufuku wowonjezereka akuyenera kuchitidwa kuti adziwe ngati 5-HTP ingakhale yothandiza pochiza kukhumudwa.

Kava wotentha

Kava ndi muzu wochokera ku chomera cha kava chomwe chimadziwika kuti chimatha komanso kuti chimatha kudzikometsera. Amagwiritsidwa ntchito kwambiri ngati chosakaniza m'masamba opumula. Madera aku South Pacific, kuphatikiza Hawaii, agwiritsa ntchito kava potulutsa nkhawa, kukwera kwamalingaliro, ndi zina zotonthoza.

M'malo mwake, zotsatira zake zotsitsimula zafanizidwa ndi benzodiazepines. awonetsa kuti kava ndiyotetezeka komanso yothandiza kuthana ndi mavuto ndi nkhawa, zomwe zingathandize kuchepetsa zizindikilo za kukhumudwa. Komabe, kufufuza kwina kumafunikira kuti mutsimikizire umboni wokwanira.