Momwe mungathetsere nkhawa

Zamkati

• 1. Kuchita masewera olimbitsa thupi
• 2. Kusinkhasinkha
• 3. Chithandizo chamaganizidwe
• 4. Kudya moyenera
• 5. Yesetsani kuchita yôga
• 6. Zosangalatsa
• 7. Funani thandizo kwa dokotala

Pali njira zina zomwe zingathandizire kuthana ndi nkhawa, monga kuchita masewera olimbitsa thupi, kusinkhasinkha, kuchita psychotherapy, kukhala ndi chakudya chopatsa thanzi, kuchita yoga komanso kuchita zosangalatsa.

Pomwe kupsinjika kumakhalapobe kwanthawi yayitali ndikukhala kwachisoni kosalekeza, ndikofunikira kupempha thandizo kwa katswiri wazamisala, popeza panthawiyi ndikofunikira kugwiritsa ntchito mankhwala.

Kuphatikiza apo, kumverera kumeneku kumalumikizidwa ndi nkhawa komanso kupsinjika ndipo kumatulutsa zisonyezo zina zakuthupi monga thukuta m'manja, kutopa, kupindika, kupweteka m'mimba, mavuto azisunga, kukwiya komanso kusowa tulo. Onani nkhawa yanu.

Chifukwa chake ndikofunikira kudziwa zambiri pazomwe tingachite kuti tithetse nkhawa, monga:

1. Kuchita masewera olimbitsa thupi

Zochita zakuthupi zimalumikizidwa ndikuchepetsa kwa nkhawa ndipo, chifukwa chake, pamavuto, chifukwa chotulutsa zinthu monga dopamine, serotonin ndi endorphins zomwe zimalumikizidwa ndi thanzi komanso chisangalalo. Kuphatikiza pakuchepetsa kupsinjika, kulimbitsa thupi kumathandizanso kupumula minofu ndikuchepetsa zopweteka m'thupi.

Poyamba zitha kuwoneka zovuta komanso zoperewera, chifukwa chake ndikofunikira kuyamba ndi masewera olimbitsa thupi tsiku lililonse, pakati pa mphindi 10 mpaka 15 ndikuyang'ana mtundu wina wa masewera olimbitsa thupi womwe ungasangalatse, ungakhale kuyenda kapena kupalasa njinga. Zizolowezi zina zatsiku ndi tsiku zitha kuthandizanso kuchita masewera olimbitsa thupi, monga kukwera masitepe m'malo mokweza chikepe, kuyimitsa magalimoto patali, kuyenda ndi galu, ngakhale kuvina. Thupi likayamba kuzolowera, nthawi yochita ntchitoyi imatha kukulira ndipo posakhalitsa maubwino adzawonekera.

Kuchita masewera olimbitsa thupi pafupipafupi kumabweretsa kusintha kwakuthupi ndi malingaliro, kukulitsa kudzidalira, kugona, kupereka mphamvu zambiri ndikuthandizira kupumula. Chifukwa chake, gawo loyamba ndikusintha malingaliro anu, yang'anani anthu omwe akuzungulirani omwe amakulimbikitsani ndikupita nanu, chifukwa zolimbitsa thupi zitha kuthandizira kuchepetsa nkhawa. Onani zabwino zina zolimbitsa thupi.

2. Kusinkhasinkha

Kusinkhasinkha ndi njira yomwe imagwiritsidwa ntchito kuti muziyang'ana nokha, poyang'anira mpweya wanu, kuchepetsa zosokoneza ndi chete, kuthandizira kukhazika mtima pansi. Okulingalira ndi mtundu wa kusinkhasinkha womwe ungathandize kuchepetsa kupsinjika, chifukwa kumathandizira munthu kuthana bwino ndi malingaliro ake olakwika kudzera mwa chidwi ndi kuzindikira kwathunthu, ndiye kuti, kukhala tcheru kuzinthu zatsiku ndi tsiku.

Nthawi zambiri kulingalira, imagwiritsidwa ntchito kumvetsetsa momwe malingaliro amagwirira ntchito iliyonse, kaya kuntchito, ntchito zapakhomo, kapena panthawi yolimbitsa thupi. Sikuti nthawi zonse kumakhala malo ena oyeserera kulingalira, chifukwa lingalirolo ndiloti muzisamala ndi chilichonse chomwe mukuchita. Dziwani zambiri za masewerawa kulingalira.

3. Chithandizo chamaganizidwe

Kukhumudwa kukakhalitsa kwakanthawi ndipo sikudutsa mosavuta, ndikofunikira kufunafuna thandizo kwa katswiri wama psychology kuti amuthandize. Psychotherapy ndi njira yomwe imagwiritsidwa ntchito pazokambirana ndipo imathandizira kuphunzira za momwe akumvera, malingaliro ndi machitidwe, ndiye kuti, wamaganizidwe kudzera pakulankhula amathandizira munthu kudziwa ndikukulitsa maluso kuti athane ndi zovuta komanso zovuta.

Pali mitundu yambiri ya psychotherapy, kutengera momwe katswiri wama psychology amafikira, koma ambiri njira zonse zimathandizira pakufufuza njira zatsopano zakumvetsetsa ndikuthana ndi zowawa.

4. Kudya moyenera

Kumva kupsinjika nthawi zambiri kumalumikizidwa ndi zizindikilo za nkhawa, chifukwa chake kudya komwe kumathandiza kuchepetsa nkhawa kumatha kuchepetsa nkhawa. Ndikofunikira kukhala ndi chakudya chambiri chambewu, ndiwo zamasamba ndi zipatso, komanso kuchepetsa zakudya zomwe zimakhala ndi shuga ndi mafuta ambiri, chifukwa zimakhudzidwa ndikumanjenjemera.

Zinthu zina zomwe zimapezeka mu zakudya zina zitha kuthandiza kuchepetsa nkhawa chifukwa chochepetsa nkhawa, monga:

• Kandachime 3: zilipo mu nsomba, nsomba, sardines ndi flaxseed;
• Mankhwala enaake a: angapezeke mu chestnuts, nthochi, amondi, oats;
• Vitamini B: amapezeka mu nsomba, chiwindi, maula ndi mtedza;
• Vitamini C: wopezeka mu mandimu, lalanje, chinanazi ndi acerola;
• Mayesero: amapezeka m'mazira, nkhuku, kolifulawa ndi nsomba.

Zinthu zina zitha kuonedwa kuti ndizochepetsera zachilengedwe, monga chamomile, mandimu, passionflower, valerian ndikuthandizira kuchepetsa kupsinjika, komwe kumagwiritsidwa ntchito nthawi zambiri mu tiyi kapena kapisozi, koma ndikofunikira nthawi zonse kukhala ndi dokotala wamba, wamisala komanso wamankhwala opatsirana, monga iwo ndi omwe adzawonetse mlingo woyenera ndi kuchuluka kwake kuti mugwiritse ntchito. Onani zambiri zamatenda achilengedwe.

5. Yesetsani kuchita yôga

Yoga ndi magulu azolimbitsa thupi komanso malingaliro omwe amathandiza kuthana ndi nkhawa komanso kupsinjika. Zimakhazikitsidwa ndi zinthu zitatu monga kukhazikika, kupuma ndi kusinkhasinkha ndipo zimathandizira kukonza kulimbitsa thupi, kulimbitsa thupi ndikulimbikitsa kukhala ndi thanzi labwino.

Nthawi zambiri zimachitika mothandizidwa ndi wophunzitsa ndipo zimalimbikitsidwa kwa aliyense wazaka zilizonse, koma ndikofunikira nthawi zonse kukaonana ndi adotolo, makamaka ngati muli ndi vuto lathanzi monga glaucoma ndi ma disc a herniated. Onani pano maubwino ena a yoga.

6. Zosangalatsa

Zosangalatsa ndizofunikira kuti muchepetse mavuto, chifukwa zimalimbikitsa kukhala ndi moyo wabwino, chisangalalo komanso chitonthozo, makamaka ngati zikuchitika ndi anthu apafupi. Zochita izi zimasiyanasiyana malinga ndi munthu, ndipo limodzi ndi njira zina zitha kuthandizira kuchotsa nkhawa ndi mavuto, kuchepetsa kupwetekedwa mtima. Zosangulutsa zina zitha kukhala kuyenda panja, kumvera nyimbo zomwe mumakonda, kupita kumalo ochitira zisudzo, kuwonera kanema kapena kuchita masewera.

7. Funani thandizo kwa dokotala

Zowawa sizimatha nthawi zina ndikukhala kwakanthawi, izi zikachitika ndikofunikira kufunafuna thandizo kwa katswiri wazamisala. Nthawi zambiri, kupsinjika, komanso chisoni, ndi chizindikiro cha kukhumudwa ndipo kumafuna chithandizo ndi mankhwala. Dziwani ngati mukumva chisoni kapena kukhumudwa.