Zomwe muyenera kuchita kuti muchepetse kupsinjika

Zamkati

• 1. Yesetsani kuchita masewera olimbitsa thupi
• 2. Idyani zakudya zoyenera
• 3. Mpumulo
• 4. Gwiritsani ntchito mankhwala achilengedwe
• 5. Chitani mankhwala
• 6. Khalani ndi nthawi yopuma
• 7. Muzigwiritsa ntchito bwino nthawi

Pofuna kuthana ndi kupsinjika ndi nkhawa ndikofunikira kuchepetsa kupsinjika kwakunja, kupeza njira zina kuti ntchito kapena kuphunzira zichitike bwino. Zikuwonetsedwanso kuti zimapeza kukhazikika kwamaganizidwe, kutha kusamalira bwino nthawi pakati pa ntchito, banja ndikudzipereka.

Kufunafuna chithandizo kuchokera kwa ena monga bwenzi labwino, kapenanso katswiri wazamisala, ikhozanso kukhala njira yabwino yokhalira masiku anu ndi zabwino zambiri komanso kupsinjika.

Chifukwa chake, tikuwonetsa malangizo omwe mungatsatire kuti muchepetse kupsinjika ndi nkhawa:

1. Yesetsani kuchita masewera olimbitsa thupi

Kuyika ndalama osachepera mphindi 30 tsiku lililonse kuti muchite masewera olimbitsa thupi kumabweretsa phindu pamalingaliro, nthawi yoganizira zamavuto ndikupeza njira zothetsera mavutowo, amachepetsa kuchuluka kwa cortisol, yomwe imayambitsa mahomoni, ndipo imatulutsa ma endorphin kulowa m'magazi omwe amalimbikitsa thanzi.

Masewera olimbitsa thupi oyenera kwambiri ndi ma aerobic ndipo osavomerezeka ndi omwe amapikisana chifukwa amatha kukulitsa nkhawa. Ndikotheka kuyamba ndikuyenda mumisewu, pabwalo, pagombe kapena kukwera njinga, mwachitsanzo., Koma ngati zingatheke, lembetsani malo ochitira masewera olimbitsa thupi kuti mukhale olimbikitsidwa kuti mukhale ndi chizolowezi ichi.

2. Idyani zakudya zoyenera

Nthochi, mtedza ndi mtedza ndi zitsanzo za zakudya zomwe zimalimbikitsa thanzi labwino ndipo chifukwa chake muyenera kugulitsa tsiku lililonse, kuwonjezera kuchuluka, nthawi zonse mukatopa kapena kupanikizika. Zakudya zokhala ndi omega 3, monga saumoni, trout ndi mbewu za chia, nawonso ndi njira zabwino kwambiri chifukwa zimathandizira magwiridwe antchito amanjenje, amachepetsa kupsinjika ndi kutopa kwamaganizidwe.

3. Mpumulo

Kutopa kwakuthupi ndi kwamaganizidwe ndi komwe kumayambitsa kupsinjika ndi kuda nkhawa, chifukwa chake kukhala ndi nthawi yopuma usiku uliwonse kumathandiza kwambiri kuthana ndi nkhawa. Kutenga mwayi kumapeto kwa sabata kuti muzitha kupumula pang'ono ndikupumulanso kungathandizenso, koma ngati sizokwanira, kungakhale kofunikira kutenga masiku ochepa kutchuthi kumapeto kwa sabata miyezi itatu iliyonse, pamalo omwe mumakonda komanso omwe mumakonda akhoza kupumula mwamtendere.

Kutikita minofu kumathandizanso kuthana ndi kupsinjika kwa minofu, kubweretsa mpumulo ku ululu wammbuyo komanso kumva kulemera m'mutu ndi m'khosi. Onerani kanema wotsatira wamomwe mungagonjetse kusowa tulo:

4. Gwiritsani ntchito mankhwala achilengedwe

Anxiolytics ayenera kumangotengedwa ndi dokotala, komabe pali mankhwala azitsamba angapo omwe atha kuthandizira kukhazika mtima pansi. Zitsanzo zina ndi ma valerian kapena chilakolako cha makapisozi a zipatso ndi tiyi ya lavenda kapena chamomile, omwe akamamwa nthawi zonse amatha kukuthandizani kugona mokwanira usiku. Kutulutsa madontho awiri a lavender mafuta ofunikira pamtsamirako kungathandizenso kukhazikika ndikugona mosavuta.

Ngati izi zikuwoneka kuti ndizosakwanira kuti muchepetse kupsinjika kapena nkhawa, muyenera kupita kwa dokotala kuti akafufuze zosowa ndikulimbikitsa kugwiritsa ntchito mankhwala opatsirana, mwachitsanzo.

5. Chitani mankhwala

Njira zopumulirako zitha kuthandiza kukhazikika ndikubwezeretsanso nkhawa, chifukwa chake kungakhale lingaliro labwino kukaonana ndi psychotherapist mukaganiza kuti simungathe kuthana ndi mavuto anu nokha.

Katswiriyu atha kuwonetsa njira zina zothetsera nkhawa ndikulimbikitsa kudzidziwa, zomwe zimathandiza kwambiri kudziwa zomwe munthuyo akufuna. Mwanjira imeneyi amatha kupeza njira yothetsera mavuto.

6. Khalani ndi nthawi yopuma

Kungakhalenso kothandiza kupeza nthawi yoti mupereke nthawi yopuma, kukhala ndi anthu omwe mumawakonda. Nthawi zina zimakhala zokwanira kuyenda mphindi zochepa osavala nsapato paudzu kapena pamchenga wapagombe, chifukwa kumachepetsa kupsinjika ndipo kumachita kutikita minofu yapansi.

7. Muzigwiritsa ntchito bwino nthawi

Pamwamba pa izo, njira ina yomwe imathandiza kwambiri kuthana ndi kupsinjika ndi kuyendetsa bwino nthawi pofotokoza ntchito, zolinga ndi zoyambira. Nthawi zina ntchitoyi imatha kukhala yovuta kwambiri kuikwaniritsa, koma kutenga zochepa panthawi imatha kukhala yothandiza kuposa kuyembekezera yankho lomwe silidzabwera.

Ngati munthuyo atenga njira izi, amatha kumva kusiyana, kukwaniritsa kusintha kwa zipsinjo ndi nkhawa monga kupweteka mutu, kutopa ndi kukhumudwa, m'masiku pafupifupi 10. Komabe, munthuyo amatha kumva bwino atangolimbitsa thupi ndikugona tulo tofa nato usiku.