Malangizo 5 amomwe mungasinthire momwe mungasinthire

Zamkati

• 1. Mugone bwino
• 2. Kusamalira chakudya
• 3. Chitani ntchito yomwe mumakonda
• 4. Ntchito zopumula
• 5. Njira zochiritsira zosagwiritsidwa ntchito masiku onse
• Pomwe mkhalidwe woyipa ungakhale matenda

Kuti musinthe malingaliro anu, kusintha pang'ono pazomwe mungachite, monga njira zopumulira, chakudya komanso zochitika zathupi. Mwanjira imeneyi, ubongo umalimbikitsidwa kuti uwonjeze kuchuluka kwa mahomoni omwe amawongolera monga serotonin, dopamine, norepinephrine ndi gamma aminobutyric acid (GABA).

Ndikoyenera kukumbukira kuti kusangalala ndi boma kumadalira thanzi la thupi ndi malingaliro, koma chifukwa cha ntchito za tsiku ndi tsiku zimatha kukhudzidwa ndi zizolowezi zoyipa, monga kupsinjika kwa tsiku ndi tsiku kuntchito kapena kunyumba, kugona pang'ono, osati kukhala ndi nthawi yochita zomwe umakonda kapena kusatenga nthawi yochita masewera olimbitsa thupi, kumatha kubweretsa kusamvana kwama mahomoni, komwe kumayambitsa kusasangalala.

Onani malangizo othandizira asanu omwe angachitike kuti muthane ndi vuto:

1. Mugone bwino

Kugona maola osachepera asanu ndi atatu patsiku ndikofunikira kuti ubongo uzitha kupuma pantchito za tsiku ndi tsiku ndikutha kuchita ntchito zake zamankhwala, zomwe zimaphatikizapo kupanga mahomoni omwe amalimbikitsa kumva bwino ndi kupumula, ndikusintha maganizo.

Mukagona, thupi limachepetsa kupanga kwa cortisol ndi adrenaline, ndikuthandizira kuchepetsa kupsinjika.

2. Kusamalira chakudya

Zakudya zina monga nyemba, maamondi, nthochi, nsomba, mtedza ndi mazira, zitha kuthandizira kupanga dopamine ndi serotonin, omwe ndi mahomoni achisangalalo komanso moyo wabwino, kuphatikiza pakuthandizira kuwongolera dongosolo lamanjenje, kusintha malingaliro ndi kuchepetsa nkhawa komanso nkhawa. Onani zakudya zina zomwe zimathandiza pakupanga serotonin.

Kanemayo, katswiri wazakudya Tatiana Zanin amalankhula za zakudya zomwe zili ndi tryptophan, zomwe zimapangitsa kuti mahomoni azikhala ndi moyo wabwino komanso wosangalala:

3. Chitani ntchito yomwe mumakonda

Kutenga nthawi yochita masewera omwe mumakonda kuwerenga, kumvera nyimbo, kujambula kapena kupalasa njinga ndi njira yowonjezera milingo ya endorphin, yomwe imatulutsidwa ndi pituitary ndi hypothalamus ndipo imakhala ngati neurotransmitter, yolimbikitsa chisangalalo ndi kusintha maganizo.

4. Ntchito zopumula

Ntchito zopumulirako monga kusinkhasinkha ndi yoga, zimachepetsa kuchuluka kwa cortisol, mahomoni opsinjika, kuwonjezera pakuthandizira kulumikizana nanu, nthawi zambiri kumamveketsa bwino zomwe sizimadziwika tsiku ndi tsiku. Izi zimapangitsa kukhala kosavuta kuyandikira pazomwe mumachita bwino, ndikusiya miyambo yomwe imatha kubweretsa chisoni komanso kupsinjika. Phunzirani momwe mungasinthire kusinkhasinkha ndi zabwino zake.

5. Njira zochiritsira zosagwiritsidwa ntchito masiku onse

Mankhwala ochiritsira monga kutema mphini, auriculotherapy, reiki ndi mankhwala, ndi machitidwe omwe, popita nthawi, amatha kusintha malingaliro. Pofuna kupumula komanso kudzidziwitsa wekha, kuthandiza kuthana ndi zovuta zomwe kale zimatha kubweretsa nkhawa ndikuzimitsa mphamvu za munthu.

Kuphatikiza pa izi, aromatherapy itha kuchitidwa molumikizana ndi zochitika zina za tsiku ndi tsiku, ndi njira yabwino yosinthira malingaliro. Onani momwe imagwirira ntchito komanso momwe mungapangire aromatherapy kuti musinthe malingaliro.

Chithandizo chamtunduwu nthawi zambiri chimaganiziridwa kuti ndi chothandizirana ndi zochitika zamankhwala, monga kuda nkhawa komanso kupsinjika, komwe kumatha kukhudza kusunthika ndikupangitsa mayiko okwiya, mwachitsanzo. Komabe, mankhwalawa sayenera kulowa m'malo mwa mankhwala omwe dokotala akuwawonetsa.

Pomwe mkhalidwe woyipa ungakhale matenda

Nthawi zina kukhumudwa kumakhala pamodzi ndi kutopa komwe sikudutsa komanso kukwiya kwambiri, komwe sikumasintha chifukwa chakusintha kwa zizolowezi zawo ndikuchita zofunikira zonse pazomwezo, tikulimbikitsidwa kuti dokotala afunidwe, kotero kuti matenda monga hyperthyroidism, matenda ashuga, Alzheimer's ndi stroke, atha kuchotsedwa, zomwe zingakhudze malingaliro ndikubweretsa magawo okwiya omwe amasowa polamulira matenda.

Kukhumudwa kumachitika pafupipafupi, sikumakhudzana ndi matenda amthupi ndipo sikusintha ndikusintha kwa moyo kapena chithandizo chamankhwala chomwe dokotala akuwonetsa, kungakhale kofunikira kuti munthuyo atumizidwe kuchipatala ndi katswiri woyenera, monga wamisala kapena psychologist, chifukwa atha kukhala akuwonetsa kusintha kwamisala, monga dysthymia, mwachitsanzo. Mvetsetsani kuti dysthymia ndi chiyani komanso momwe mankhwala amathandizira.

Mayeso otsatirawa atha kukupatsani chitsogozo ngati funso likubwera ngati kungokhala kusakhazikika kwakanthawi kochepa, kapena ngati kungakhale vuto.

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Yambani mayeso Mumamva chisoni koposa kanayi pa sabata kapena simukusangalala kapena kukhumudwa pafupifupi tsiku lililonse?

• Ayi, sichoncho.
• Inde, koma izi sizimachitika pafupipafupi.
• Inde, pafupifupi sabata iliyonse.

Kodi mumanyinyirika ngakhale mutakhala kuti aliyense amawoneka wachimwemwe?

• Ayi, pamene ena ali osangalala, inenso ndimakondwera.
• Inde, nthawi zambiri ndimakhala wosasangalala.
• Inde, sindikudziwa kuti zimakhala bwanji kukhala osangalala.

Kodi ndinu otsutsa kapena otsutsa kwambiri nthawi zambiri?

• Ayi, sindimatsutsa aliyense.
• Inde, koma zomwe ndimadzudzula ndizothandiza komanso zofunika kwambiri.
• Inde, ndine wotsutsa kwambiri, sindiphonya mwayi wotsutsa ndipo ndine wonyadira nazo.

Kodi mumangokhalira kudandaula za chilichonse komanso aliyense mosalekeza?

• Ayi, sindidandaula chilichonse ndipo moyo wanga ndi bedi la maluwa.
• Inde, ndimadandaula ndikaganiza kuti ndikofunikira kapena ndatopa kwambiri.
• Inde, ndimakonda kudandaula za chilichonse komanso aliyense, pafupifupi tsiku lililonse.

Kodi mumaona chilichonse kukhala chotopetsa komanso chosasangalatsa?

• Ayi, sichoncho.
• Inde, nthawi zambiri ndimafuna kukakhala kwinakwake.
• Inde, sindimakhutira ndi zinthu ndipo ndimafuna kuchita zina zosangalatsa.

Kodi mumamva kutopa tsiku lililonse?

• Ayi, pokhapokha ndikamagwira ntchito molimbika.
• Inde, nthawi zambiri ndimatopa, ngakhale sindinachite chilichonse tsiku lonse.
• Inde, ndimatopa tsiku lililonse, ngakhale ndili patchuthi.

Kodi mumadziona ngati opanda chiyembekezo?

• Ayi, ndili ndi chiyembekezo ndipo ndimatha kuwona zabwino pazinthu.
• Inde, ndimavutika kupeza mbali yabwino ya china chake choyipa.
• Inde, ndine wopanda chiyembekezo ndipo nthawi zonse ndimaganiza kuti zonse zidzalakwika, ngakhale atakhala kuti akuchita khama kwambiri.

Kodi mumagona kwambiri kapena mumavutika kugona?

• Ndimagona bwino ndikuganiza kuti ndimagona mokwanira.
• Ndimakonda kugona, koma nthawi zina ndimavutika kugona.
• Sindikuganiza kuti ndimapuma mokwanira, nthawi zina ndimagona maola ambiri, nthawi zina ndimavutika kugona bwino.

Kodi mukuganiza kuti mukulakwiridwa?

• Ayi, sindidandaula za izo.
• Inde, nthawi zambiri ndimaganiza kuti ndalakwiridwa.
• Inde, pafupifupi nthawi zonse ndimaganiza: Izi sizabwino.

Kodi zimakuvutani kusankha zochita?

• Ayi, sichoncho.
• Inde, nthawi zambiri ndimakhala wotayika ndipo sindikudziwa choti ndisankhe.
• Inde, nthawi zambiri ndimavutika kupanga malingaliro anga ndipo ndimafunikira thandizo kwa ena.

Kodi mumakonda kudzipatula?

• Ayi, ayi chifukwa ndimakonda kukhala ndi abale kapena anzanga.
• Inde, koma pokhapokha ndikakwiya.
• Inde, pafupifupi nthawi zonse chifukwa zimandivuta kukhala ndi anthu ena.

Kodi mumakwiya msanga?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, nthawi zambiri ndimakhala wokwiya ndikukwiya pachilichonse komanso kwa aliyense.

Kodi mumadzitsutsa?

• Ayi, sichoncho.
• Inde, nthawi zina.
• Inde, pafupifupi nthawi zonse.

Kodi mumakhala osakhutira ndi zinazake?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, pafupifupi nthawi zonse.

Kodi ndinu okhwimitsa zinthu kapena osasinthasintha?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, pafupifupi nthawi zonse.

Kodi mumadziderera?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, pafupifupi nthawi zonse.

Kodi mumangowona mbali zoyipa za zinthu?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, pafupifupi nthawi zonse.

Kodi mumazitengera zonse panokha?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, pafupifupi nthawi zonse.

Kodi zimakuvutani kukhala osangalala komanso okhutitsidwa?

• Ayi, sichoncho.
• Inde nthawi zambiri.
• Inde, pafupifupi nthawi zonse.

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