Zotsatira zaumoyo za kusungulumwa

Zamkati

• 1. Kuthamanga kwa magazi
• 2. Kusintha kwa shuga m'magazi
• 3. Kukhazikika kwa chitukuko cha khansa
• 4. Kupsinjika ndi nkhawa
• 5. Matenda okhumudwa
• 6. Kusowa tulo kapena kuvutika kugona
• 7. Kupweteka kwa minofu ndi mafupa
• 8. Mwayi waukulu wodalira mankhwala osokoneza bongo, mowa ndi ndudu
• Momwe mungathetsere zovuta zakusungulumwa

Kumva kusungulumwa, komwe kumakhala munthu kapena kumva kuti ali yekhayekha, kumakhala ndi zovuta m'thupi, chifukwa zimayambitsa kukhumudwa, kusokoneza thanzi ndikuthandizira kukulitsa matenda monga nkhawa, nkhawa kapena kukhumudwa.

Izi zitha kuchititsanso matenda athupi, chifukwa amalumikizana kwambiri ndi kuchepa kwa mahomoni, monga serotonin, adrenaline ndi cortisol, zomwe zimakhudza endocrine ndi chitetezo chamthupi, ndiye kuti, thupi limayamba kuchita zinthu zochepa kwambiri ndipo ndinu amakhala ndi matenda ambiri.

Zotsatira zakusungulumwa ndizochulukirapo muukalamba, chifukwa anthu awa ali ndi vuto lalikulu pakusungabe moyo wathanzi, mwina chifukwa chakumwalira kwa abale apafupi kapena kuperewera kwakunyumba ndikumachita zina.

Ngakhale kulibe umboni weniweni wazomwe zikuyambitsa ndi zochita, kafukufuku wasonyeza kale kuti kusungulumwa kumatha kuyambitsa kutuluka kwa:

1. Kuthamanga kwa magazi

Anthu omwe ali osungulumwa amatha kudwala kuthamanga kwa magazi. Izi zitha kuchitika chifukwa cha kuchepa kwa zakudya, kudya zakudya zopanda thanzi, mafuta ndi mchere wambiri, komanso mwayi wotsika wochita masewera olimbitsa thupi.

Kuphatikiza apo, iwo omwe ali ndi vuto la kukhumudwa kapena nkhawa amathanso kukhala ndi kuthamanga kwambiri kwa magazi, makamaka chifukwa cha kuchepa kwa mahomoni monga cortisol. Ndikofunikira kuti kukakamizidwa kukhale m'malire omwe adalangizidwa ndi adotolo, apo ayi atha kuthandizira kupezeka kwamatenda am'mimba, sitiroko kapena mavuto am impso. Pezani njira zachilengedwe zothetsera kuthamanga kwa magazi.

2. Kusintha kwa shuga m'magazi

Kusungulumwa kumatha kupangitsa kuti anthu azitha kudwala matenda ashuga amtundu wa 2, monga momwe kafukufuku wina akunenera. Matenda ashuga samakhalapo, koma zovuta zina zimatha kuyambitsa matendawa, mwina powonjezera kudya zakudya ndi shuga wambiri kapena poletsa kupanga mahomoni, monga insulin ndi cortisol, omwe ndi mahomoni okhudzana ndi kuwongolera shuga wamagazi milingo.

Kuphatikiza apo, okalamba ena omwe amakhala okha angavutike kuti azipezabe chithandizo cha matenda ashuga, mwina chifukwa chovuta kupeza mankhwala kapena njira zowunikira magazi m'magazi.

3. Kukhazikika kwa chitukuko cha khansa

Osungulumwa amakonda kukhala ndi khansa yambiri, mwina chifukwa chakuti thupi limapanikizika nthawi zonse, kumawonjezera mwayi wosintha komanso kuchuluka kwa maselo a khansa. Moyo wa munthu wosungulumwa ungayambitsenso, monga kudya kwambiri, kumwa mowa kapena kusuta.

Zikuwonetsedwanso kuti anthu omwe ali ndi vuto la kupsinjika akhoza kukhala ndi khansa yambiri ndipo, komanso, amatha kukhala ndi matenda ochepa, omwe atha kukhala chifukwa chothandizidwa pang'ono pakuthandizidwa, osatha kuchita bwino mankhwalawa, akusowa nthawi yambiri .abwerera ndipo satenga nawo mbali pazochita zothandizira anthu.

4. Kupsinjika ndi nkhawa

Kumva kusungulumwa, komanso kukhumudwa ndi nkhawa, kumazindikiritsa ubongo kuti thupi lili ndi nkhawa, kukulitsa kuchuluka kwa mahomoni otchedwa cortisol, omwe amadziwika kuti mahomoni opsinjika.

Kuchuluka kwa cortisol kumatha kubweretsa kuchepa kwa minofu, kuphunzira zovuta komanso kukumbukira kukumbukira. Onani zizindikiro zapanikizika m'thupi ndi momwe mungapewere.

5. Matenda okhumudwa

Anthu omwe amadziona kuti ali okhawo amatha kukhala ndi nkhawa, zomwe zimakhudzana ndikudzimva kuti palibe kanthu, kusiyidwa, kusakhala ndi anzawo komanso kuthandizidwa. Chifukwa chake, anthu amayamba kukhala achisoni nthawi zonse, kutaya mphamvu komanso kufunitsitsa kuchita zochitika za tsiku ndi tsiku, kukwiya, kusowa njala kapena kudya mopitirira muyeso, kusowa tulo kapena kufuna kugona nthawi zonse.

Phunzirani kusiyanitsa chisoni ndi kukhumudwa.

6. Kusowa tulo kapena kuvutika kugona

Anthu omwe amadziona kuti ali okhaokha amatha kugona tulo, mwina chifukwa cha zovuta zamaganizidwe monga kudzimva wopanda nkhawa komanso kusowa chochita.

Chifukwa chake, lingaliro lovomerezeka ndikuti munthu wosungulumwa amakhala tcheru nthawi zonse chifukwa amadzimva kuti ali pachiwopsezo chilichonse, motero thupi limakhalabe lopanikizika nthawi zonse, kulephera kumasuka. Anthu awa amakhalanso ndi vuto pogona tulo tofa nato, amadzuka kangapo usiku kapena amangovutika kugona.

7. Kupweteka kwa minofu ndi mafupa

Kupweteka kwa minofu ndi mafupa kumatha chifukwa cha kusachita masewera olimbitsa thupi kapena kukhala osakhazikika, chifukwa nthawi zambiri omwe amadzimva osungulumwa samamva ngati kuchita zinthu wamba kapena kukhala panja, chifukwa ali okha.

Onani zomwe ndizochita zabwino kwambiri mukamakalamba.

8. Mwayi waukulu wodalira mankhwala osokoneza bongo, mowa ndi ndudu

Kusungulumwa kumalumikizidwa ndi chiopsezo chachikulu chokhala ndi kudalira kwamankhwala, mankhwala osokoneza bongo, zakumwa zoledzeretsa ndi ndudu, mwina chifukwa chofunafuna chisangalalo kapena mpumulo wapompopompo. Kusowa kwa chithandizo kuchokera kwa abwenzi ndi abale kuthana ndi zosokoneza kumapangitsanso kuti zikhale zovuta kusiya chizolowezicho.

Momwe mungathetsere zovuta zakusungulumwa

Pofuna kupewa kusungulumwa kupitilira ndikupangitsa kapena kukulitsa matenda ambiri, ndikofunikira kukhala ndi malingaliro omwe amachotsa izi ndikuwonjezera moyo wamakhalidwe, monga kuchita chizolowezi, kulembetsa maphunziro kapena kutenga nyama, mwachitsanzo.

Thandizo labanja, ngati kuli kotheka, ndilofunika kwambiri kuthandiza munthuyo, makamaka okalamba, kuthana ndi malingaliro awa. Dziwani zambiri za malingaliro ena omwe muyenera kukhala nawo kuti muthane ndi kusungulumwa.

Kusungulumwa kumayambitsa zizindikilo zakuthupi, kapena zikagwirizanitsidwa ndi zizindikilo zina monga chisoni, kusowa kwa chilakolako, kusintha njala kapena kusintha tulo, ndikofunikira kufunafuna chithandizo cha katswiri wazamisala komanso wamawonekedwe amisala, chifukwa atha kuphatikizidwa zikhalidwe zina zathanzi, monga kukhumudwa.