Kuda nkhawa: Zinthu Zabwino Kwambiri ndi Malingaliro A Mphatso

Zamkati

• 1. Zoseweretsa Nkhawa
• 2. Mabuku
• 3. Mafuta Ofunika
• 4. Kumvetsera Mosavuta
• 5. Zowonjezera Zitsamba

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Matenda akuda nkhawa amakhudza anthu aku America pafupifupi 40 miliyoni, malinga ndi Anxiety and Depression Association of America. Kwa amuna, akazi, ndi ana amenewo, mantha, nkhawa, ndi mantha zimatha kukhala nawo nthawi zonse.

Ngakhale pali mankhwala ambiri omwe akuchokera pano omwe ali pamsika wothandizira nkhawa, ali kutali ndi mayankho okha.

Mabuku, kutsirikitsa, zowonjezera mavitamini, aromatherapy, komanso zoseweretsa zimaperekedwa pa intaneti ngati njira zothandizila anthu omwe ali ndi nkhawa. Tapeza zabwino kwambiri.

1. Zoseweretsa Nkhawa

Kukhala wokhoza kukhala m'manja mwanu kungathandize kukhazika mtima pansi. Awa ndi malingaliro kumbuyo kwazoseweretsa zambiri zomwe zimagulitsidwa kwa omwe ali ndi nkhawa. Chidole cha Tangle Relax Therapy ndichimodzi chokha, chopereka mpumulo wama ergonomic komanso chosokoneza chogwira mtima kuchokera pazonse zomwe zingapangitse malingaliro anu. Njira ina: Kokani ndi Kutambasula Mipira. Ganizirani dongo, koma lofewa komanso lotambalala. Mipira iyi sigundika ndipo imatha kukwana m'thumba lanu, kaya muli mumsewu, kumsika, kapena kukhala pa desiki yanu.

2. Mabuku

"When Panic Attacks" kuchokera kwa Dr. David D. Burns ndi limodzi mwa mabuku odziwika bwino kwambiri kwa omwe ali ndi nkhawa. Cholinga cha bukuli ndi chithandizo chazidziwitso - kusokoneza malingaliro anu ndikuwasintha ndi athanzi. Koma izi zili kutali ndi zomwe a Burns amapereka okha ku laibulale yamavuto. Mabuku onga "Feeling Good" ndi "The Feeling Good Handbook" atha kukhala ngati chithandizo chomwe mumalandira mukamapereka upangiri wa m'modzi m'modzi, kuthandiza anthu kuzindikira malingaliro olakwika poyesetsa kuchepetsa nkhawa komanso kukhumudwa.

"Anxiety and Phobia Workbook" ndichinanso china chodziwika kwambiri padziko lonse lapansi cha mabuku othandizira nkhawa. Pogwiritsa ntchito kupumula, chithandizo chazidziwitso, zithunzi, moyo, ndi njira zopumira, wolemba Dr. Edmund J. Bourne amathandiza anthu kuthana ndi mantha komanso nkhawa, pang'onopang'ono.

3. Mafuta Ofunika

Aromatherapy iyenera kuthandizira kuthetsa nkhawa komanso kupsinjika. Mafuta a lavenda amadziwika chifukwa cha kupumula kwawo - chomwe ndi chifukwa chake timaziwona nthawi zambiri pazogona ndi posamba. Fufuzani mafuta omwe akunena mosapita m'mbali kuti ndi "mafuta ofunikira," monga 100% Lavender Woyera kuchokera Pano. Komanso, musagwiritse mafuta molunjika pakhungu popanda kulipaka mu mafuta ena onyamula. Mosiyana, mutha kugwiritsa ntchito chosankhira kudzaza mpweya mnyumba mwanu.

Muthanso kuyesa kuphatikiza kwamafuta osati amodzi. Mulingo wokhazikikawu wochokera ku doTERRA umaphatikizapo spruce, zonunkhira, ndi zina zokuthandizani kupumula ndikukhazikika.

4. Kumvetsera Mosavuta

Kafukufuku akuwonetsa kuti kudzipusitsa kumatha kukhala mankhwala othandiza pakakhala nkhawa. Zojambulazi ndi zaulere ndipo zimapereka chitsogozo chotsogozedwa chomwe chingathandize pakuwunika, kupumula, ndi nkhawa. Monga kusinkhasinkha kotsogola, iyi imakhala ndi nyimbo, phokoso lotonthoza, ndi mawu okuthandizani kupumula.

Kusinkhasinkha kwina kosonkhezeredwa ndikusinkhasinkha, "Kusamala Nkhawa, Mantha a Mantha" sikuti kumangokhala kuda nkhawa kokha, komanso kwa ma phobias ena. Pali njira zinayi pamsonkhanowu, iliyonse motsogozedwa ndi Roberta Shapiro, katswiri wokhudzana ndi nkhawa komanso hypnotherapist.

5. Zowonjezera Zitsamba

Malinga ndi Mayo Clinic, mankhwala azitsamba omwe amatengedwa pakamwa - monga lavender ndi chamomile - atha kukhala othandiza kuthana ndi nkhawa, ngakhale kafukufukuyu ndi ochepa ndipo umboni wambiri ndiwosagwirizana. Ma amino acid monga tryptophan (omwe amalimbitsa thupi lanu maserotonin, olimbitsa mtima) kuti athandizire ndi zizindikilo zazikulu za kukhumudwa, ndipo awuzidwa kuti athandizire ndi nkhawa, ngakhale kufufuza kwina kuli kofunika.