Chifunga Chanu Chaubongo Chitha Kukhala Chizindikiro Chodetsa nkhawa - Nazi Momwe Mungachitire

Zamkati

• Fotokozerani kumbuyo kwa gwero
• Pezani kugona mokwanira
• Gwiritsani ntchito nthawi yanu kuchita zinthu zomwe mumakonda
• Sinkhasinkhani
• Yesani
• Onani zosowa zanu zakuthupi
• Chitani masewera olimbitsa thupi
• 15 Minute Yoga Kuyenda Kwa Nkhawa
• Pumulani pang'ono
• Pangani ndondomeko yothanirana ndi nkhawa
• Lamulani zifukwa zamankhwala
• Lankhulani ndi wothandizira

Chifunga chaubongo chimafotokozera kusokonekera kwamaganizidwe kapena kusamveka bwino.

Mukamachita nawo, mutha kukumana ndi izi:

• kuvuta kuyika malingaliro pamodzi
• zovuta kulingalira kapena kukumbukira zomwe mumachita
• kutopa ndi thupi kapena m'maganizo
• kusowa chidwi komanso chidwi pazinthu zomwe mumakonda kuchita
• malingaliro omwe amaoneka ngati achabechabe kapena ovuta kuwamvetsa

Ngakhale chifunga chaubongo chimakhala chofala, sichikhalidwe chokha. Koma chingakhale chizindikiro cha zovuta zingapo - kuda nkhawa komanso kupsinjika pakati pawo.

Ngati ubongo wanu ndi kompyuta, kuda nkhawa komanso kupsinjika ndi mapulogalamu omwe amayenda kumbuyo ndikugwiritsa ntchito zokumbukira ndikupanga zina zonse kuyenda pang'onopang'ono.

Ngakhale mutakhala kuti simukuyang'ana kwambiri nkhawa, nthawi zambiri amathamangira kumbuyo kwa ubongo wanu ndipo amathandizira pazizindikiro zakuthupi monga kusakhazikika, kukhumudwa m'mimba, kapena kutopa.

Chifunga cha ubongo chokhudzana ndi nkhawa sichimangopangitsa kuti zinthu zitheke. Ikhozanso kukupatsanso chinthu china kuti muzikhala ndi nkhawa, makamaka ngati zakhala zikuchitika kwakanthawi.

Nawa maupangiri ochepa okwezera chifunga.

Fotokozerani kumbuyo kwa gwero

Kuzindikira zomwe zimayambitsa chifunga chaubongo kungakuthandizeni kudziwa momwe mungachitire bwino.

Zomwe zimayambitsa kupsinjika kwakanthawi - monga ntchito yayikulu pantchito - zitha kuchititsa kutopa kwamaganizidwe. Zomwe zimayambitsa nthawi zambiri zimakhala zosavuta kuzizindikira.

Koma ngati mwakhala mukukumana ndi nkhawa kapena kupsinjika kwakanthawi, mutha kukhala ndi nthawi yovuta kuzindikira zomwe zikukukhudzani.

Ngati simungathe kudziwa chomwe chimapanga phokoso lakumbuyo m'malingaliro anu, kugwira ntchito ndi othandizira kungakhale thandizo lalikulu (zambiri pambuyo pake).

Pezani kugona mokwanira

Kusagona mokwanira kumatha kukupangitsani kukhala kovuta kuganiza bwino masana, ngakhale mutakhala ndi nkhawa kapena ayi.

Usiku umodzi kapena awiri osagona kuposa masiku onse mwina sangakhale ndi gawo lokhalitsa, bola mutagona mokwanira mausiku ambiri.

Koma ngati simugona mokwanira nthawi zonse, mutha kuyamba kuwona zoyipa zina, kuphatikiza kukwiya, kugona masana, ndipo - mudaganizira - zovuta kulingalira.

Caffeine ikhoza kukuthandizani kuti mukhale tcheru kwakanthawi, koma siyankho labwino kwamuyaya. Kulakalaka kugona kwa maola 7 usiku uliwonse ndikoyambira kwabwino, koma mungafunike mpaka maola 9 kuti mugwire bwino ntchito.

Gwiritsani ntchito nthawi yanu kuchita zinthu zomwe mumakonda

Kupsinjika kumachitika nthawi zambiri moyo ukakhala wotanganidwa kuposa masiku onse.

Ngati muli ndi maudindo ambiri omwe simukudziwa momwe mungawagwirire onse, zitha kuwoneka ngati zopanda phindu - mwinanso zosatheka - kutenga nthawi yopuma kapena kusangalala ndi zomwe mumakonda.

Ngati simupeza nthawi yodzisamalira komanso yopuma, komabe mungokhalira kuwonjezera kupsinjika kwanu.

Yesani kupatula mphindi 30 mpaka ola limodzi tsiku lililonse kuti mukhale ndi bata, zosangalatsa, monga:

• dimba
• kusewera masewera apakanema
• yoga
• kucheza ndi okondedwa athu
• kuwerenga buku

Ngakhale mutakhala ndi mphindi 15 zokha masiku ena, gwiritsani ntchito nthawiyo kuchita zomwe mumakonda. Izi zitha kupatsa ubongo wanu mwayi wofunikanso kukonzanso.

Sinkhasinkhani

Mukakhala kuti mukulefuka ndikulephera kuyang'ana, kukhala pansi ndi malingaliro anu sikungamveke ngati chinthu chabwino kuchita, koma timvereni.

Kusinkhasinkha kungakuthandizeni kukulitsa kuzindikira kwanu zakuthupi ndi zam'malingaliro momwe zimachitikira ndikuwongolera momwe mungafunire kapena zovuta.

Yesani

Kuyamba ndi kusinkhasinkha:

• Sankhani malo abata, abwino.
• Khalani omasuka, ngakhale kuyimirira, kukhala, kapena kugona.
• Lolani malingaliro anu onse - abwino kapena olakwika - adzauke ndikudutsani.
• Maganizo akabwera, yesetsani kuwaweruza, kuwamatira, kapena kuwakankhira kutali. Ingovomereza.
• Yambirani pakuchita izi kwa mphindi 5 ndikukonzekera njira zopitilira nthawi yayitali.

Onani zosowa zanu zakuthupi

Kusadya kokwanira, kapena kusapeza zakudya zoyenera, kumatha kukhala kovuta kuyang'ana.

Mukapanikizika, mutha kumva kuti ndatopa kwambiri kuti musakonze chakudya choyenera ndikuyamba kudya zokhwasula-khwasula kapena chakudya chofulumira. Zakudya izi nthawi zambiri sizimapereka zambiri pakuthandizira mphamvu zowonjezera michere. M'malo mwake, atha kukhala ndi gawo lotsutsana, kukupangitsani kuti mukhale otopa komanso olefuka.

Kuda nkhawa kumathandizanso pamavuto am'mimba omwe amalepheretsa kudya monga momwe mumafunira. Ngati mungadye chakudya pang'ono, mutha kukhala osasangalala mukamaganiza za chakudya, chomwe chingakudyereni kwambiri.

Kuwonjezera zakudya zotsatirazi ku zakudya zanu kungathandize kusintha kuzindikira:

• zipatso zatsopano (makamaka zipatso ndi masamba obiriwira)
• mbewu zonse
• mapuloteni owonda ngati nsomba ndi nkhuku
• mtedza

Izi zati, kumbukirani kudya china ndibwino kuposa kusadya kanthu.

Kusamalira kuti mukhale ndi hydrated kungathandizenso kukonza utsi wamaubongo. Mutha kudziwa kuti kuchepa kwa madzi m'thupi kumatha kusokoneza thanzi lanu, komanso kumatha kukhala ndi zotsatirapo zoyipa pamphamvu, mphamvu, komanso kukumbukira kwanu.

Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kuli ndi maubwino ambiri, chifukwa chake sizingakudabwitseni kuti kuzindikira bwino kuli pakati pawo.

Kuchita masewera olimbitsa thupi kungathandize:

• sinthani kugona kwanu
• onjezerani kuthamanga kwa magazi kuubongo wanu
• sintha nthawi yokumbukira komanso nthawi

Simusowa kuti mugwire masewera olimbitsa thupi kuti muchite masewera olimbitsa thupi (ngakhale izi zitha kuthandizanso). Kuyenda mwachangu kwa mphindi 15 mozungulira oyandikana nawo nthawi zambiri kumatha kugwira ntchitoyi.

15 Minute Yoga Kuyenda Kwa Nkhawa

Pumulani pang'ono

Nenani kuti mukugwira ntchito inayake kwenikweni zikuyenera kuti zichitike. Mwathera nthawi yochuluka pantchitoyo, koma ndikofunikira, ndipo mumakhala ndi nkhawa pang'ono kuti izi sizingachitike monga mukuyembekezera. Chifukwa chake, mukupitiliza ntchito yanu, kuwunika kawiri ndikuwonetsetsa kuti zonse zili pafupi momwe mungathere.

Ngakhale mumamva kuti chidwi chanu chikuchepa mukamagwira ntchito, simukumva kuti mutha kuyima. Mumadziuza nokha kuti kupumula kungakulepheretseni kupita patsogolo ndikusankha kuyambiranso m'malo mwake.

Kuyesera kupitiriza kugwira ntchito kudzera mu chifunga cha ubongo nthawi zambiri siyankho labwino kwambiri, makamaka ngati mumakhala ndi nkhawa ndi zotsatira za zomwe mukufuna kuchita.

Ganizirani za kuyendetsa galimoto pamvula yamphamvu: Ngati simukuwona mseu kapena kusinkhasinkha phokoso la matalala akugunda pagalasi lanu, ndibwino kungodutsa mpaka zinthu zitakhazikika.

Zomwezo zimayesetsanso kuyesetsa kuti zinthu zizichitika ubongo wanu ukakhala wopanda pake.

Kutenga mphindi 15 kuchokera kuntchito yanu (kuti muwerenge, kutambasula, kuyang'anitsitsa mumlengalenga - chilichonse chomwe chimamveka bwino) chingakuthandizeni kuti mubwerere ndikubwerera ndi zokolola zabwino.

Pangani ndondomeko yothanirana ndi nkhawa

Kupsinjika kumachitika kwa aliyense, chifukwa chake kuzindikira njira zochepa zothanirana ndikutsata ndalama mwanzeru.

Yesani:

• Kukhazikitsa malire kuti muteteze nthawi yodzisamalira.
• Kukhala womasuka kunena kuti "ayi" popempha thandizo mukakhala otanganidwa kale.
• Kuganizira njira zitatu zothanirana ndi zovuta kulikonse. (Kuchita masewera olimbitsa thupi kungakhale malo abwino kuyamba.)
• Kulongosola za momwe mumamvera komanso momwe mumamvera.

Mukuyang'ana inspo yambiri? Taganizirani izi 30 zoyeserera kuti muchepetse malingaliro anu.

Lamulani zifukwa zamankhwala

Ngakhale mutakhulupirira kuti ubongo wanu umakhudzana ndi nkhawa, ndibwino kuti mukalankhule ndi omwe amakuthandizani kuti athetse zina zomwe zimayambitsa chifunga chaubongo.

Izi ndizofunikira makamaka ngati mukuchitapo kanthu kuti muchepetse nkhawa zanu komabe mukuwona kutopa kwamaganizidwe ndi mavuto amisala.

Zina mwazomwe zimayambitsa chifunga chaubongo ndi izi:

• lupus
• kuchepa kwa magazi m'thupi
• mavitamini
• zotsatira zoyipa zamankhwala
• kusamvana kwa mahomoni

Lankhulani ndi wothandizira

Ngakhale njira zonsezi zitha kukuthandizani kuthana ndi chifunga chaubongo, si njira yayitali yothetsera nkhawa.

Kuda nkhawa kulibe mankhwala, koma kuyankhula ndi wothandizira kumatha kukuthandizani kuti mumvetsetse zomwe zimayambitsa kuti muphunzire momwe mungazigwiritsire ntchito moyenera.

Anthu ambiri sazindikira kuti ali ndi nkhawa chifukwa samakhala ndi nkhawa zambiri. Zizindikiro zodandaula zimatha kusiyanasiyana, komabe, ndipo nthawi zambiri zimakhudza zokumana nazo zakuthupi komanso zam'maganizo.

Katswiri wothandizira amatha kukuthandizani kuzindikira ndikufufuza zomwe zimayambitsa matenda osadziwika, chifukwa chake nthawi zonse kumakhala njira yabwino.

Chifunga cha ubongo chikhozanso kukhala chizindikiro cha kukhumudwa, chifukwa chake ngati umadzimva kuti ndiwe wotsika, wopanda chiyembekezo, kapena uli ndi malingaliro ofuna kudzipha, ndibwino kuti ukalankhule ndi katswiri wophunzitsidwa, ngati othandizira kapena mlangizi wamavuto, mwachangu.

Sindikudziwa kuti ndiyambira pati? Kuwongolera kwathu kuchipatala chotsika mtengo kumatha kuthandizira.

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.