Momwe mungatulukire mu Kukhumudwa

Zamkati

• Kusamalira Pakati pa Chithandizo
• Chithandizo chachilengedwe cha kukhumudwa
• Njira ina yothandizira kukhumudwa

Kuti tituluke pakukhumudwa, ndikofunikira kuti wodwalayo apemphe thandizo kwa wazamisala komanso / kapena wamaganizidwe, kuti chithandizo chowonekera chavuto lawo chiwonetsedwe. Nthawi zambiri akamalandira chithandizo, adotolo amagwiritsa ntchito mankhwala ochepetsa nkhawa monga Fluoxetine kapena Sertraline, mwachitsanzo. Dziwani njira zina zogwiritsira ntchito pochotsa apa.

Nthawi zina, chomwe chimayambitsa kukhumudwa chimakhala chokhudzana ndi kugwiritsa ntchito mankhwala ena, zomwe zikutanthauza kuti adotolo amafunika kudziwa mankhwala onse omwe amwa kapena omwe amamwa posachedwa. Dziwani zambiri za zithandizo zomwe zimayambitsa kukhumudwa.

Kusamalira Pakati pa Chithandizo

Ogwirizana ndi mankhwalawa ndi mankhwala ochepetsa kupsinjika, pali zinthu zina zofunika kuziteteza tsiku lonse zomwe zimathandizira kuchipatala, monga:

• Chitani zolimbitsa thupi pafupipafupi monga kuyenda, kusambira kapena mpira;
• Yendani m'malo otseguka komanso owala kwambiri;
• Dziwonetseni padzuwa kwa mphindi 15, tsiku lililonse;
• Idyani moyenera;
• Pewani mowa ndi fodya;
• Mugone bwino, makamaka pakati pa maola 6 mpaka 8 patsiku;
• Kumvera nyimbo, kupita ku kanema kapena zisudzo;
• Kudzipereka ku malo;
• Sinthani kudzidalira;
• Osakhala nokha;
• Pewani kupsinjika;
• Pewani kuthera nthawi yonse pama social network ngati facebook. Pezani matenda omwe amayambitsidwa ndi malo ochezera a pa Intaneti podina apa.

• Pewani malingaliro olakwika.

Kuphatikiza pa kuwunika kuchipatala, kuthandizira mabanja ndikofunikanso pochiza matendawa. Kuphatikiza apo, kugonana kumathanso kugwira ntchito ngati mankhwala achilengedwe omwe angathandize kuthana ndi kukhumudwa chifukwa kumathandizira kupanga mahomoni omwe amasintha malingaliro.

Chithandizo chachilengedwe cha kukhumudwa

Njira yabwino yochizira kukhumudwa mwachilengedwe ndi kudya zakudya zokhala ndi vitamini B12, omega 3 ndi tryptophan, chifukwa zimakulitsitsani mtima ndikubwezeretsanso mphamvu. Zakudya zina zokhala ndi michere imeneyi ndi nsomba, tomato ndi sipinachi.

Kutenga zowonjezera mavitamini monga Centrum kapena Memoriol B6 kungathandizenso kukonza kutopa kwamaganizidwe ndi thupi mukamakhumudwa.

Njira ina yabwino kwambiri yothandizira kuti ubongo ugwire bwino ntchito ndikuthana ndi kukhumudwa ndikudya masamba a nthochi obiriwira tsiku lililonse panthawi yamankhwala. Ingokonzekerani biomass, isandutseni puree ndikusakanikirana ndi mavitamini, nyemba kapena msuzi, mwachitsanzo. Onani sitepe ndi sitepe muvidiyo yotsatirayi:

Njira ina yothandizira kukhumudwa

Njira yina yabwino yothandizira kukhumudwa ndimagawo amisala yama psychology ndi gulu lothandizira, makamaka ngati limayambitsidwa ndi zovuta zamaganizidwe monga kutayika, mwachitsanzo.

Njira zina zochiritsira kupsinjika ndimatenda ofooketsa thupi, kutema mphini, mankhwala amaluwa a Bach ndi aromatherapy. Mankhwalawa atha kukhala othandiza kuchiritsa munthuyo osati matenda ake okha.

Kuphatikiza apo, chakudya chitha kugwiranso ntchito ngati njira ina yothandizira kuchiza kukhumudwa.