Njira Yokhazikika Yatsiku ndi Tsiku Yothetsera Kukhumudwa ndi Kupweteka Kwambiri

Zamkati

• Ndiye mumakhala bwanji - kapena kuyesetsa kukhala okhazikika pamene moyo umakhala ngati kanema wowopsa?
• Musanayambe:
• Ntchito za tsiku ndi tsiku kuthana ndi kukhumudwa ndi nkhawa
• Yesani kufalitsa
• Gwira dzuwa pang'ono
• Pezani thupi lanu kusuntha
• Sambani!
• Tengani. Wanu. Amankhwala.
• Lumikizanani ndi abwenzi
• Muyenera kuti mukusamba
• Ntchito za tsiku ndi tsiku zothana ndi ululu wosatha
• Kupweteka! Pezani ululu wanu pano!
• Thandizo lakuthupi
• Trigger point massage kapena myofascial release
• Gonani mokwanira (kapena yesetsani kutero)
• Pangani mndandanda wazithandizo - ndipo gwiritsani ntchito!
• Malangizo a bonasi omwe muyenera kukumbukira

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Khalani okhazikika ndikutenga tsiku limodzi panthawi.

Ndiye, kasupe wanu wayenda bwanji?

Ndikungoseka, ndikudziwa momwe zakhalira ndi tonsefe: zowopsa, zomwe sizinachitikepo, komanso zodabwitsa kwambiri. Mgwirizano, wowerenga wokondedwa.

Boma langa litalamula kuti ndizikhalako pa Marichi 17th, ndinabwereranso mwachangu munjira zopewera: kudya mopitirira muyeso, kugona mopitilira muyeso, ndikutsitsa malingaliro anga mosavutikira.

Zonenedweratu kuti, izi zidadzetsa kupweteka kwa mafupa, kugona mokwanira, ndi m'mimba wowawasa.

Kenako ndinazindikira, o, duh, umu ndi momwe ndimakhalira ndikakhumudwa - ndizomveka bwino.

Anthu onse akudutsa pachisoni chokhazikika komanso chosatha; mliri wa COVID-19 ndi wokhumudwitsa.

Ngati mukulimbana ndi matenda amisala, vutoli litha kuyambitsa mavuto anu athanzi. Odwala omwe amamva kupweteka kosalekeza amathanso kumva kupweteka kwakanthawi kovuta (ndikutsimikiza!)

Koma sitingathe kugwa pompano, anzanga. Sindimakhala "buck up, solider!" mtundu wa gal, koma ino ndi nthawi yakukukuta mano athu ndikunyamula, ndizosatheka ngakhale izi zingawoneke.

Ndi aliyense amene akudutsamo chimodzimodzi ndi machitidwe owonjezera a zamankhwala, pali thandizo locheperako lomwe tili nalo pakadali pano. Chifukwa chake ndikofunikira kugwira ntchito yathanzi tsiku lililonse.

Ndiye mumakhala bwanji - kapena kuyesetsa kukhala okhazikika pamene moyo umakhala ngati kanema wowopsa?

Ndine wokondwa kuti mwafunsa.

Pokonzekera ndikukwaniritsa zochitika za tsiku ndi tsiku zomwe mumalonjeza kuti muzigwira ntchito tsiku lililonse.

Ndidapanga njira yatsiku ndi tsiku yoti ndikwanitse kuthana nayo. Pambuyo masiku khumi (makamaka) akumamatira ku chizolowezi ichi, ndili ndi maziko ambiri. Ndikugwira ntchito zapakhomo, kupanga, kutumiza makalata kwa anzanga, ndikuyenda galu wanga.

Mantha omwe andigwera sabata yoyamba adatha. Ndikupita bwino. Ndikuyamika dongosolo lomwe zandichitira tsiku ndi tsiku.

Zambiri sizikudziwika pakadali pano. Dzichepetseni ndi ntchito zodzisamalira zomwe mungadzipereke kuyesa tsiku lililonse.

Musanayambe:

• Lembani ungwiro: Konzekerani china popanda chilichonse! Simuyenera kukhala angwiro ndikukwaniritsa ntchito iliyonse tsiku lililonse. Mndandanda wanu ndiwongolera, osati ntchito.
• Khazikitsani SMART zolinga: Zenizeni, Zololera, Zotheka, Zothandiza, Pakanthawi
• Khalani ndi mlandu: Lembani zochitika zanu za tsiku ndi tsiku ndikuziwonetsera penapake pomwe mungawerenge mosavuta. Mutha kutenga dongosolo la anzanu ndikuchezera ndi munthu wina kuti muwonjezere mlandu!

Ntchito za tsiku ndi tsiku kuthana ndi kukhumudwa ndi nkhawa

Yesani kufalitsa

Ndikadakhala ndi Baibulo, ikadakhala Julia Cameron "The Artist's Way" Chimodzi mwazimakona zamaphunziro a masabata 12 kuti mupeze luso lanu ndi Masamba a Mmawa: atatu olembedwa pamanja, masamba azidziwitso tsiku lililonse.

Ndakhala ndikulemba masambawo kwa zaka zambiri.Moyo wanga ndi malingaliro anga nthawi zonse zimakhala bata ndikamawalemba pafupipafupi. Yesetsani kuphatikiza "malo otaya ubongo" tsiku lililonse kuti mupeze malingaliro anu, zopanikizika, komanso nkhawa zomwe zikuchedwa.

Gwira dzuwa pang'ono

Kuwala kwa tsiku ndi tsiku ndi chimodzi mwazida zothandiza kwambiri zomwe ndapeza zothanirana ndi kukhumudwa kwanga.

Kafukufuku amathandizira izi. Popeza ndilibe bwalo, ndimayenda koyandikana nawo kwa mphindi zosachepera 20 patsiku. Nthawi zina ndimangokhala paki (mita isanu ndi ena, natch) ndikusangalala mosangalala ngati momwe agalu amayendera.

Chifukwa chake tulukani panja! Lembetsani vitamini D. Yang'anani mozungulira ndikukumbukira kuti pali dziko lobwerera pomwe izi zatha.

Ovomereza-nsonga: Pezani Nyali ya 'Happy' ndikusangalala ndi ma serotonin opititsa patsogolo kuwala kwa dzuwa kunyumba.

Pezani thupi lanu kusuntha

Kuyenda, kukwera maulendo, makina apanyumba, yoga pabalaza! Simungathe kuyenda panja chifukwa cha nyengo, kupezeka, kapena chitetezo? Pali zambiri zomwe mungachite kunyumba popanda zida zilizonse kapena ndalama.

Magulu, ma push, ma yoga, ma jump olumpha, ma burpees. Ngati muli ndi chopondera chopindika kapena chozungulira, ndine wansanje. Pitani ku Google kuti mupeze zolimbitsa thupi, zaulere kunyumba pamagulu onse ndi kuthekera, kapena onani zomwe zili pansipa!

Sambani!

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Tengani. Wanu. Amankhwala.

Ngati muli pamankhwala azachipatala, ndikofunikira kuti muzitsatira mlingo wanu. Ikani zikumbutso mufoni yanu ngati kuli kofunikira.

Lumikizanani ndi abwenzi

Fikirani kwa munthu tsiku lililonse, kaya ndi mameseji, kuyimba foni, kucheza pavidiyo, kuwonera Netflix limodzi, kusewera limodzi, kapena kulemba makalata abwino achikale.

Muyenera kuti mukusamba

Musaiwale kusamba pafupipafupi!

Ndakhala woipa mochititsa manyazi pa izi. Mwamuna wanga amakonda kununkha kwanga, ndipo sindingathe kuwona wina aliyense koma iye, kotero kusamba kwagwa pa radar yanga. Izi ndizovuta ndipo pamapeto pake sizabwino kwa ine.

Lowani kusamba. Mwa njira, ndasamba m'mawa uno.

Ntchito za tsiku ndi tsiku zothana ndi ululu wosatha

Pongoyambira, zonsezi pamwambapa. Chilichonse chomwe chili pamwambapa chikuthandizaninso kuwawa kosatha! Zonsezi ndizofanana.

Kupweteka! Pezani ululu wanu pano!

Mukufuna zina zowonjezera? Ngati mukufuna kupweteka, ndalemba chitsogozo chonse chothanirana ndi ululu wosatha, ndipo ndimawunikanso mayankho anga ena apamtima pano.

Thandizo lakuthupi

Ndikudziwa, tonse timazengereza pa PT yathu ndikudziwombera tokha.

Kumbukirani: Chinachake ndibwino kuposa chilichonse. Ponyani pang'ono tsiku lililonse. Nanga bwanji mphindi 5? Ngakhale mphindi 2? Thupi lanu lidzakuthokozani. Mukamachita PT yanu, kumakhala kosavuta kukhala ndi chizolowezi chofananira.

Ngati simunapezepo chithandizo chamankhwala, onani malingaliro anga otsatirawa.

Trigger point massage kapena myofascial release

Ndine wokonda kwambiri kutikita minofu. Chifukwa cha mliri wapano, sinditha kulandira jakisoni wanga wamwezi uliwonse kwa miyezi ingapo. Chifukwa chake ndiyenera kupanga ndekha.

Ndipo zikuyenda bwino! Ndimathera osachepera 5 mpaka 10 mphindi tsiku kugubuduza thovu kapena kugubuduza mpira. Onani kalozera wanga woyamba wazopweteka kuti mumve zambiri za kumasulidwa kwa myofascial.

Gonani mokwanira (kapena yesetsani kutero)

Osachepera maola 8 (ndipo moona mtima, panthawi yamavuto, thupi lanu lingafunike zochulukirapo).

Yesetsani kuti nthawi yanu yogona ndi nthawi yanu ikhale yogwirizana momwe mungathere. Ndikuzindikira kuti izi ndizovuta! Chitani zonse zomwe mungathe.

Pangani mndandanda wazithandizo - ndipo gwiritsani ntchito!

Mukakhala kuti mukumva bwino, lembani mndandanda wazida zamankhwala zilizonse komanso zothana ndi mavuto anu. Izi zitha kukhala zilizonse kuyambira pamankhwala mpaka kutikita minofu, malo osambira mpaka zida zotenthetsera, kapena masewera olimbitsa thupi komanso pulogalamu yomwe mumakonda pa TV.

Sungani mndandandawu pafoni yanu kapena tumizani pomwe mungathe kuwunena pamasiku ovuta. Mutha kusankha chinthu chimodzi pamndandanda tsiku lililonse ngati gawo lanu.

Malangizo a bonasi omwe muyenera kukumbukira

• Yesani Bullet Journal: Ndikulumbirira mtundu uwu wa mapulani a DIY. Ndizotheka mwamphamvu kwambiri ndipo imatha kukhala yophweka kapena yovuta momwe mungafunire. Ndakhala wodzipereka wa Bullet Journaler kwa zaka 3 ndipo sindidzabwereranso.
  • Malangizo a Pro: Bukhu lililonse logwiritsira ntchito dontho limagwira, palibe chifukwa chogwiritsa ntchito zambiri.
• Phunzirani luso: Makonzedwe okhalamo amatipatsa mphatso ya nthawi (ndipo ndizo). Kodi nthawi zonse mwakhala mukufuna kuphunzira chiyani koma simunakhalepo ndi nthawi? Kusoka? Kulemba? Fanizo? Ino ndi nthawi yoyesera. Onani Youtube, Skillshare, ndi brit + co.

• Ash Fisher ndi wolemba komanso woseketsa yemwe amakhala ndi matenda a hypermobile Ehlers-Danlos. Pamene sakhala ndi tsiku logwedezeka-mwana-nswala, akuyenda ndi corgi yake, Vincent. Amakhala ku Oakland. Dziwani zambiri za iye pa iye tsamba la webusayiti.