Mabuku 12 Omwe Amawunikira Kuwona Kukhumudwa

Zamkati

• ‘Chithandizo Cha Kupsinjika Mtima: Ndondomeko 6-Njira Yothetsera Kukhumudwa Popanda Mankhwala Osokoneza bongo’
• 'Njira Yoganiza Kupsinjika: Kudzimasula ku Chisangalalo Chosatha'
• ‘The Upward Spiral: Using Neuroscience to Reverse the Depression of Depression, One Small Change at A Time’
• 'Mankhwala Osangalatsa: Chimwemwe kwa Anthu Omwe Sangayime Maganizo Abwino'
• 'Wopanda Matenda, Mwachilengedwe: Masabata 7 Kuthetsa Nkhawa, Kutaya Mtima, Kutopa, ndi Mkwiyo M'moyo Wanu'
• 'Chiwanda cha Masana: Atlas of Depression'
• 'Kumva Zabwino: Chithandizo Chatsopano cha Maganizo'
• 'Sinthani Ubongo Wanu, Sinthani Moyo Wanu'
• 'Kuthetsa Kukhumudwa: Ndi Chithandizo Chiti Chomwe Sichikuphunzitsani Ndipo Mankhwala Sangakupatseni'
• 'Kukhala ndi Mavuto Onse'
• 'Wokondwa Kwambiri: Buku Loseketsa Pazinthu Zowopsa'
• 'Spark: Revolutionary New Science of Exercise ndi Ubongo'

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

Kuposa kungokhala wokhumudwa kapena kukhala ndi tsiku loipa, kukhumudwa ndimatenda amisala omwe amakhudza momwe mumaganizira, zochita, komanso momwe mumamvera. Zitha kutenga mitundu yosiyanasiyana ndikukhudza anthu m'njira zosiyanasiyana.

Werengani za kukhumudwa komanso momwe zimakhudzira anthu, ndi momwe mankhwala ndi kusintha kwa moyo kumathandizira kusintha zizindikilo, komanso momwe anthu ambiri angathandizire thandizo lomwe angafune. Pali zinthu zambiri kunja uko. Mabuku otsatirawa aliwonse amapereka mawonekedwe osiyana.

‘Chithandizo Cha Kupsinjika Mtima: Ndondomeko 6-Njira Yothetsera Kukhumudwa Popanda Mankhwala Osokoneza bongo’

Sizangochitika mwangozi kuti mitengo yakukhumudwa yakwera mgulu lathu lamakono, lofulumira. Mu "The Depression Cure," a Stephen Ilardi, PhD, akutikumbutsa kuti malingaliro ndi matupi aanthu sanapangidwe kuti zizigwira ntchito bwino ndi kugona bwino komanso kudya kosakwanira komanso nthawi yayitali yogwira ntchito. Amatibwezera kuzinthu zoyambirira, pogwiritsa ntchito zitsanzo za maluso olimbana ndi kukhumudwa komwe kumalimbikitsidwa ndi anthu ngati a Kaluli aku Papua, New Guinea, omwe sanakhudzidwe ndi ukadaulo wamakono. Pulogalamu yake idakhazikitsidwa pazaka zakufufuza kwamankhwala ndipo imakhudza kwambiri kusintha kwa moyo.

'Njira Yoganiza Kupsinjika: Kudzimasula ku Chisangalalo Chosatha'

Kulingalira ndi filosofi ya Chibuda yomwe idayamba pafupifupi zaka 2,600 zapitazo. Tsopano ikugwira chikhalidwe cha azungu. Izi ndichifukwa choti akatswiri amisala amakhulupirira kuti phindu lenileni la thanzi limatha kubwera kuchokera kupuma ndikukhala munthawiyo. Olemba "The Mindful Way through Depression" akufotokoza momwe kulingalira kumagwirira ntchito kuthana ndi malingaliro olakwika komanso momwe mungagwiritsire ntchito kuthandizira kukhumudwa.

‘The Upward Spiral: Using Neuroscience to Reverse the Depression of Depression, One Small Change at A Time’

Pali sayansi kumbuyo komwe kukhumudwa kumagwira ntchito. M'buku lake "The Upward Spiral," Neuroscientist Alex Korb, PhD, akufotokoza zomwe zimachitika muubongo wanu zomwe zimayambitsa kukhumudwa. Pogwiritsa ntchito izi, akufotokozera maupangiri amomwe mungagwiritsire ntchito kafukufuku wama neuroscience kuti mugwiritsenso ntchito ubongo wanu kukhala ndi malingaliro athanzi, achimwemwe.

'Mankhwala Osangalatsa: Chimwemwe kwa Anthu Omwe Sangayime Maganizo Abwino'

Ili ndi buku lothandizira kwa anthu omwe amadana ndi mabuku othandiza. Sikuti aliyense ndi wofunitsitsa kuyankha malonjezo a chiyembekezo. "Antidote" imagwiritsa ntchito njira ina yopezera zinthu. Bukuli limafotokoza momwe kukumbukirira zinthu zina zolakwika monga gawo la moyo kumatha kukhala kolimbikitsa.

'Wopanda Matenda, Mwachilengedwe: Masabata 7 Kuthetsa Nkhawa, Kutaya Mtima, Kutopa, ndi Mkwiyo M'moyo Wanu'

Zanenedwa kuti ndinu zomwe mumadya. Katswiri wa zaumoyo Joan Mathews Larson, PhD, amakhulupirira kuti kusalinganika ndi zolakwika ndizomwe zimayambitsa kukhumudwa komanso kuda nkhawa. Mu "Wopanda Kupsinjika Mtima, Mwachilengedwe," amapereka malangizo othandizira kuchiritsa malingaliro ndi malingaliro pazakudya, mavitamini, ndi michere yolimbikitsira thanzi ndikuchepetsa kukhumudwa.

'Chiwanda cha Masana: Atlas of Depression'

Matenda okhumudwa si vuto lokhalitsa m'maganizo. Mu "The Noonday Demon," wolemba Andrew Solomon adasanthula izi mbali zingapo, kuphatikiza zovuta zake. Dziwani chifukwa chake kukhumudwa ndi mankhwala ake ndizovuta kwambiri malinga ndi madotolo, opanga mfundo, asayansi, opanga mankhwala osokoneza bongo, komanso anthu okhala nawo.

'Kumva Zabwino: Chithandizo Chatsopano cha Maganizo'

Mitundu ina yamaganizidwe olakwika, monga kudziimba mlandu, kudzikayikira, komanso kudzidalira, imathandizira kukhumudwa. Mu "Feeling Good," katswiri wazamisala Dr. David Burns adalongosola njira zothandizira kuthana ndi izi mwa kuzizindikira ndikuchita nazo. Kutulutsa kwaposachedwa kwa bukuli kumaphatikizaponso chitsogozo chothana ndi kupsinjika ndi zina zambiri pazithandizo zamankhwala pakukhumudwa.

'Sinthani Ubongo Wanu, Sinthani Moyo Wanu'

Mutha kuphunzitsa galu wakale zidule zatsopano ndipo mutha kuphunzitsanso ubongo wanu. Titha kusintha malingaliro athu. Zimangotenga ntchito. M'buku lake lotchedwa "Change Your Brain," katswiri wazamisala Dr. Daniel Amen amagwiritsa ntchito umboni wasayansi kuti apereke "zolemba zaubongo" zomwe zimakuthandizani kubweza malingaliro anu. Pazokhumudwitsa, amapereka malangizo oti aphe malingaliro olakwika (ANTs).

'Kuthetsa Kukhumudwa: Ndi Chithandizo Chiti Chomwe Sichikuphunzitsani Ndipo Mankhwala Sangakupatseni'

"Kuthetsa Kukhumudwa" kumatenga njira yothandiza pakuchepetsa nkhawa. Richard O'Connor, PhD, wochita zama psychotherapist, amayang'ana kwambiri pazomwe zimachitika m'manja mwathu: zizolowezi zathu. Bukuli limapereka maupangiri ndi maluso momwe mungasinthire malingaliro ndi zikhalidwe zakukhumudwitsa ndi njira zabwino.

'Kukhala ndi Mavuto Onse'

M'magulu athu othamanga, ndikosavuta kunyalanyaza kuchuluka kwa kupsinjika ndi zomwe zingakhudze mtima wathu komanso moyo wathu. Kukhala ndi Moyo Wathunthu "kumaphunzitsa zizolowezi zokuthandizani kuti mukhale ndi moyo munthawiyo komanso kuti muchepetse kupsinjika tsiku ndi tsiku. Bukuli limaphatikiza njira zamaganizidwe ndi thupi, monga kusinkhasinkha ndi yoga, kukuthandizani kuti muchepetse kupsinjika ndikukhala ndi moyo wabwino wonse.

'Wokondwa Kwambiri: Buku Loseketsa Pazinthu Zowopsa'

"Wokondwa Kwambiri" amachokera kwa wolemba Jenny Lawson wazaka zomwe adakumana nazo ndi kukhumudwa ndi zina. Ngakhale amakhala ndi nkhawa yayikulu, Lawson amatha kupeza kuwala mumdima, ndipo amauza owerenga ake.

'Spark: Revolutionary New Science of Exercise ndi Ubongo'

Kuchita masewera olimbitsa thupi kumangopangitsa kuti musamangokhala athanzi komanso kupewa matenda amtima. Ndiwothandizirana naye kwambiri polimbana ndi kukhumudwa komanso kuda nkhawa. "Spark" imafufuza kulumikizana kwa thupi ndi malingaliro kuti afotokoze momwe ndi chifukwa chake masewera olimbitsa thupi amathandizira kuchepetsa zizindikilo zingapo zamaganizidwe.

Timatenga zinthu izi kutengera mtundu wazogulitsazo, ndikulemba zabwino ndi zoyipa za chilichonse kuti zikuthandizeni kudziwa zomwe zingakuthandizeni kwambiri. Timagwirizana ndi ena mwa makampani omwe amagulitsa izi, zomwe zikutanthauza kuti Healthline atha kulandira gawo la ndalama mukamagula china chake pogwiritsa ntchito maulalo omwe ali pansipa.