Momwe Mungapangire Kusinkhasinkha Thupi (ndi Chifukwa Chake Muyenera)

Zamkati

• Chifukwa chake kuli koyenera kuyesera
• Za kugona
• Za kupsinjika ndi nkhawa
• Kwa ululu
• Momwe mungayambire
• Khalani ndi chizolowezi
• Malangizo ena oyambira
• Osadandaula za ungwiro
• Kumbukirani, mutha kusinkhasinkha kulikonse
• Pewani kusinkhasinkha ndi zolinga zina
• Mfundo yofunika

Pakadali pano, mwina mwamvapo zonse zabwino zakusinkhasinkha. Koma ndimitundu yambiri yosinkhasinkha yomwe mungasankhe, kuyamba kumatha kumva kukhala kovuta.

Lowetsani kusinkhasinkha thupi, chizolowezi chosinkhasinkha chomwe chimaphatikizapo kusanthula thupi lanu kuti mumve kupweteka, kupsinjika, kapena china chilichonse chachilendo.

Kukulitsa kuzindikira kwakumverera kwa thupi kumatha kukuthandizani kuti muzimva kulumikizana ndi thupi lanu ndikuzindikira zomwe zingayambitse malingaliro osafunikira.

Kudziwa izi kumapangitsa kuti kukhale kosavuta kuthana ndi zomwe zili zolakwika, ndikupangitsa kuti thupi likhale labwino ndipo malingaliro.

Chifukwa chake kuli koyenera kuyesera

Akatswiri apeza umboni wosonyeza kuti kusinkhasinkha kungalimbikitse kukhala wathanzi mwamaganizidwe m'njira zingapo, monga:

• kugona bwino
• nkhawa komanso kupumula
• kudzizindikira kwambiri
• kuwonjezeka kudzimvera chisoni
• kuchepetsa ululu
• mukasiya kusuta

Nazi zina mwa zabwino zomwe zafufuzidwa kwambiri.

Za kugona

Kusinkhasinkha kwa malingaliro kungathandize kuchepetsa zovuta zamtundu wina wamavuto ndikusintha kugona.

Malinga ndi American Academy of Pediatrics, kuyeserera thupi nthawi zonse musanagone kumatha kuthandizira kuthetsa tulo.

Nchiyani chimapangitsa kusinkhasinkha kukhala kotheka pamavuto akugona?

Anthu ambiri zimawavuta kugona mokwanira akamakhala ndi nkhawa kapena kupsinjika. Chifukwa kusinkhasinkha kungakuthandizeni kupumula, kusiya malingaliro ovuta, ndikumverera kukhala wodekha, chizolowezi chosinkhasinkha nthawi zambiri chimachepetsa kupsinjika komwe kumakupangitsani kukhala maso.

Za kupsinjika ndi nkhawa

Kafukufuku amathandizira kusinkhasinkha ngati njira yothandiza yochepetsera nkhawa komanso kupsinjika.

ikusonyeza kuti kusinkhasinkha mwamaganizidwe kumatha kuchepetsa zizindikiritso zambiri. Ofufuzawo adanenanso kuti njira zochepetsera kupsinjika kwa malingaliro zitha kukhala ndi tanthauzo pakuthana ndi kupsinjika.

Mayeso 47 azachipatala adapezanso thandizo pakusinkhasinkha mwamaganizidwe ngati njira yothandizira kuthana ndi nkhawa komanso kupsinjika.

Kwa ululu

Ngati munamvapo zowawa zazikulu, mwina mumavutika kuganiza za china chilichonse. Izi ndizochitikira tsiku ndi tsiku anthu ambiri omwe ali ndi ululu wosatha. Ndizomveka kuti ululu wamtunduwu ukhoza kusokoneza moyo wanu.

Kusinkhasinkha sikungathetseretu ululu. Koma zotsatira zakusinkhasinkha, monga kudziwitsa zambiri za thupi lanu komanso momwe mukumvera, zitha kuthandiza kusintha momwe mumaganizira zowawa. Kuchulukitsa kuzindikira ndi kuvomereza zowawa kumatha kudzetsa chiyembekezo.

Kafukufuku wina wa 13 akuwonetsa kuti kusinkhasinkha mwamaganizidwe kumatha kuthandizira kuchepetsa zovuta zomwe zimakhudzana ndi ululu wosatha, monga kukhumudwa kapena kuchepa kwa moyo.

Izi zimapindulitsa kwakanthawi kuposa chisamaliro chokhazikika cha ululu wosatha.

Jon Kabat-Zinn, mphunzitsi wosinkhasinkha komanso katswiri wamavuto, amalimbikitsa kusinkhasinkha kwa thupi ngati njira yothandiza kwambiri posinkhasinkha zowawa.

Momwe mungayambire

Mutha kuganiza za kusanthula thupi ngati X-ray yamaganizidwe yomwe imayenda pang'onopang'ono thupi lanu.

Umu ndi momwe mungayesere:

1. Khalani omasuka. Yambani pokhala omasuka. Gona kapena kukhala pamalo omwe amakulolani kutambasula miyendo yanu mosavuta.
2. Ganizirani. Tsekani maso anu ndikuyamba kuyang'ana kupuma kwanu. Tawonani kutengeka kwa mpweya wanu ndikudzaza ndikusiya mapapu anu mukamatulutsa ndikupumira.
3. Sankhani kumene mungayambire. Yambani kulikonse komwe mungakonde - dzanja lamanzere, phazi lamanzere, dzanja lamanja, phazi lamanja, pamwamba pamutu panu. Yang'anani pamalo pomwe mukupitilira kupuma pang'onopang'ono komanso mozama.
4. Khalani tcheru. Tsegulani kuzindikira kwanu pakumva kupweteka, kumangika, kusapeza bwino, kapena china chilichonse chachilendo.
5. Pitani pang'onopang'ono. Gwiritsani ntchito kulikonse kuyambira masekondi 20 mpaka 1 miniti kuti muwone izi.
6. Vomerezani. Mukayamba kuzindikira zowawa komanso kusapeza bwino, zindikirani ndikukhala pansi ndikumverera kulikonse komwe kumamvekaku. Alandireni popanda kutsutsa. Mwachitsanzo, ngati mukumva kukhumudwa komanso kukwiya, musadziweruze nokha pazotere. Zindikirani iwo ndi kuwasiya apite.
7. Pumirani. Pitirizani kupuma, kulingalira kupweteka ndi mavuto kumachepa ndi mpweya uliwonse.
8. Tulutsani. Pepani pang'ono kuzindikira kwanu pagawo lakuthupi lanu ndikulitsogolera kudera lanu lotsatira. Anthu ena zimawawona kukhala zothandiza kulingalira kutulutsa gawo limodzi lamthupi momwe amapumira ndikupitilira mbali ina momwe amapumira.
9. Pitani patsogolo. Pitirizani zolimbitsa thupi pamodzi ndi thupi lanu m'njira zomveka kwa inu, ngakhale mutasunthira kuchokera pamwamba mpaka pansi kapena mbali imodzi ndikukwera mbali inayo.
10. Onani malingaliro olowerera. Mukapitiliza kusanthula thupi lanu lonse, zindikirani pomwe malingaliro anu ayamba kuyenda pang'ono. Izi zichitika mwina kangapo, choncho musadandaule. Simunalephere, ndipo mutha kubweretsa malingaliro anu mosavuta. Ingobweretsani kuzindikira kwanu modekha komwe mudasiya sikani.
11. Onani m'maganizo mwanu ndikupuma. Mukamaliza kusanthula ziwalo za thupi lanu, lolani kuti kuzindikira kwanu kuyende mthupi lanu lonse. Onani m'maganizo mwanu ngati madzi akudzaza nkhungu. Pitirizani kutulutsa mpweya ndi kutulutsa mpweya pang'onopang'ono mukakhala pansi ndikuzindikira thupi lanu lonse kwa masekondi angapo.
12. Bwererani. Pepani malingaliro anu ndikubwezeretsanso komwe mumazungulira.

Khalani ndi chizolowezi

Mutha kuwona kusintha kwina nthawi yomweyo. Apanso, kusinkhasinkha kwa thupi kumatha kuwoneka kuti kulibe vuto lililonse. Zingakulitsenso kuzindikira kwanu pazovuta, kuzipangitsa kuti ziwoneke zoyipa.

Izi zitha kukulepheretsani kusinkhasinkha kwathunthu, koma yesetsani kuchita zina poyesa kuwona ngati zinthu zikuyenda bwino.

Anthu ambiri samakonda kusinkhasinkha kapena sawona zabwino zilizonse kangapo pomwe amayesa. Koma akatswiri amati ndibwino kusinkhasinkha pafupipafupi, ngakhale simukuzikonda.

Kusinkhasinkha kosasintha kumatha kubweretsa kusintha kwamaubongo anu, kuphatikiza:

• kuyang'ana bwino
• kuwonjezeka kwa chifundo ndi zina zabwino
• kuthekera kokulira kuthana ndi malingaliro osafunikira

Ngati zingathandize, mutha kulingalira za kusinkhasinkha ngati masewera olimbitsa thupi anu. Mwinamwake simukumva kuti mumagwira ntchito thukuta nthawi zonse, makamaka ngati mudakhala kale ndi tsiku lovuta. Koma mukayamba, kulimbitsa thupi kwanu kumakhala kosavuta, sichoncho?

Mukamaliza kuchita masewera olimbitsa thupi, mumatha kumva bwino, ndipo kuchita masewera olimbitsa thupi nthawi zambiri kumakupangitsani kukhala kosavuta pakapita nthawi.

Malangizo ena oyambira

Ngati kusanthula thupi kapena kusinkhasinkha kwamtundu uliwonse sikuwoneka kukuthandizani koyamba, yesetsani kuti musataye mtima. Zitha kutenga nthawi kuti muzolowere kusinkhasinkha, ndipo izi ndi zabwinobwino.

Nawa maupangiri ochepa oti muzikumbukira:

Osadandaula za ungwiro

Pankhani ya kusinkhasinkha, palibe njira imodzi "yolondola". Pamapeto pake, mtundu wabwino wosinkhasinkha ndi womwe umagwira ntchito ndi inu.

Anthu ambiri amawona kuti ndizothandiza kwambiri kusinkhasinkha nthawi yomweyo tsiku lililonse komanso pamalo omwewo. Izi zingakuthandizeni kupanga chizolowezicho, koma osadandaula kwambiri ngati mungafunike kuzidula nthawi zina.

Kusinkhasinkha kwa mphindi 15, ngakhale mphindi 5, ndibwino kuposa kusinkhasinkha konse.

Mutha kusokonezedwa, ndipo zili bwino. Aliyense amatero. M'malo modzipweteka, ingolimbikitsani kuti mupitirize kuyesera.

Kumbukirani, mutha kusinkhasinkha kulikonse

Zingakhale zosavuta kusinkhasinkha kunyumba, koma mutha kusinkhasinkha kulikonse:

• Otopa kapena otopetsa kuntchito? Pumulani kwa mphindi 5 kuti musinthe thupi lanu mwachangu.
• Cranky kwanu? Gwiritsani ntchito kuvomereza ndi chifundo ndi kusinkhasinkha kwachifundo.

Ngati zikukuvutani kuti mukhale omasuka pamalingaliro achikhalidwe, monga kukhala pansi ndi miyendo, yesani kugona pansi, kuyimirira, kapena kusinkhasinkha panja.

Pewani kusinkhasinkha ndi zolinga zina

Muyenera kuti mukusinkhasinkha pazifukwa. Mungafune kuchepetsa nkhawa, kupumula bwino, kapena kukonza magonedwe anu.

Koma ngati mungapite nawo ndi zolinga zenizeni, mutha kumva kuti mukuyesetsa kuzikwaniritsa kotero kuti mumakhala ndi vuto loyang'ana kukhudzidwa mthupi lanu. Mukayamba kumva kuti kusinkhasinkha sikugwira ntchito, mutha kumapanikizika kwambiri kuposa momwe mumayambira.

Ndizothandiza kwambiri kuyamba ndi cholinga chimodzi chosavuta: kuphunzira zambiri pazomwe thupi lanu likunena.

Mfundo yofunika

Kusinkhasinkha kukupitilizabe kutchuka ngati chizolowezi chopindulitsa, ndipo akatswiri ambiri amalangiza ngati njira yothandiza kuthana ndi zovuta.

Ngakhale kusinkhasinkha kwa thupi kumaphatikizapo chiopsezo chochepa, kusinkhasinkha mwamaganizidwe nthawi zina kumatha kukulitsa kukhumudwa kapena kuda nkhawa. Mukawona mdima, malingaliro osafunikira kapena momwe mukumvera, fufuzani ndi wothandizira musanapitilize.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.