Njira 30 Kupsinjika Kungakhudze Thupi Lanu

Zamkati

• 1. Kupsinjika ndimachitidwe amthupi kuchokera mthupi
• 2. Amayi amawoneka kuti amakonda kupsinjika kuposa amuna
• 3. Kupsinjika kumatha kulemetsa malingaliro anu ndi nkhawa zosatha
• 4. Mutha kumva kuti ndinu opanikizika
• 5. Kupsinjika kungakupangitseni kutentha
• 6. Kukhala wopanikizika kumatha kukutulutsa thukuta
• 7. Mavuto am'mimba amatha
• 8. Kupsinjika kungakupangitseni kukhala okwiya, ngakhale okwiya
• 9. Pakapita nthawi, nkhawa imatha kukupangitsani kumva chisoni
• 10. Kupsinjika kwakanthawi kumatha kukulitsa chiopsezo cha kulumala kwamaganizidwe
• 11. Kusowa tulo kumatha kukhala chifukwa chapanikizika
• 12. Kugona masana kumatha kuchitika mukapanikizika
• 13. Nthawi zambiri kupweteka kwa mutu kumatchedwa kupsinjika
• 14. Ndikupanikizika, mwina zimawavuta kupuma
• 15. Khungu lanu limakhudzanso kupsinjika
• 16. Kupanikizika pafupipafupi kumachepetsa chitetezo chanu chamthupi
• 17. Mwa amayi, kupanikizika kumatha kusokoneza nthawi yanu yakusamba
• 18. Kupsinjika kungakhudze libido yanu
• 19. Kupsinjika maganizo kumatha kuyambitsa kugwiritsa ntchito mankhwala osokoneza bongo
• 20. Kupsinjika kumawonjezera chiopsezo cha mtundu wa 2 shuga
• 21. Zilonda zimatha kukulira
• 22. Kunenepa kuchokera ku nkhawa yayitali ndikotheka
• 23. Kuthamanga kwa magazi kumayamba chifukwa cha kupsinjika kwakanthawi
• 24. Kupanikizika ndikoyipa mtima wanu
• 25. Zochitika zam'mbuyomu zimatha kubweretsa nkhawa pambuyo pake
• 26. Chibadwa chanu chimatha kudziwa momwe mungathetsere kupsinjika
• 27. Kudyetsa moperewera kumatha kukulitsa nkhawa
• 28. Kulephera kuchita masewera olimbitsa thupi kumabweretsa nkhawa
• 29. Ubale umagwira gawo lofunikira pamavuto anu atsiku ndi tsiku
• 30. Kudziwa momwe mungathetsere kupsinjika kumatha kukupindulitsani pamoyo wanu wonse
• Mfundo yofunika

Kupsinjika ndi mawu omwe mwina mumawadziwa. Muthanso kudziwa momwe kupsinjika kumamvera. Komabe, kodi kupsinjika kumatanthauza chiyani kwenikweni? Kuyankha kwa thupi kumeneku ndikwachilengedwe ngakhale pangozi, ndipo ndizomwe zidathandizira makolo athu kuthana ndi zoopsa zina. Kupsinjika kwakanthawi (koopsa) sikungayambitse zovuta zazikulu zathanzi.

Koma nkhaniyi ndi yosiyana ndi kupsinjika kwa nthawi yayitali (kwanthawi yayitali). Mukakhala ndi nkhawa masiku - kapena ngakhale milungu kapena miyezi - mumakhala pachiwopsezo cha zovuta zambiri. Zowopsa zotere zitha kupitilira thupi lanu, malingaliro anu, komanso malingaliro anu. Kupsinjika kwamaganizidwe kumatha kubweretsa kuyankha mthupi, komwe kumalumikizidwa ndi zovuta zambiri zamatenda.

Dziwani zambiri zakupsinjika, komanso zina mwazomwe zingayambitse. Kudziwa zizindikilo ndi zomwe zimayambitsa kupsinjika kumatha kukuthandizani.

1. Kupsinjika ndimachitidwe amthupi kuchokera mthupi

Kuyankha uku kumayamba ndi gawo laubongo wanu lotchedwa hypothalamus. Mukapanikizika, hypothalamus imatumiza zizindikilo mudongosolo lonse lamanjenje ndi impso zanu.

Nawonso impso zanu zimatulutsa mahomoni opanikizika. Izi zimaphatikizapo adrenaline ndi cortisol.

2. Amayi amawoneka kuti amakonda kupsinjika kuposa amuna

Amayi amakhala ndi nkhawa kwambiri poyerekeza ndi anzawo achimuna.

Izi sizitanthauza kuti abambo samakumana ndi kupsinjika. M'malo mwake, amuna amatha kuyesa kuthawa kupsinjika ndipo sadzawonetsa zizindikilo.

3. Kupsinjika kumatha kulemetsa malingaliro anu ndi nkhawa zosatha

Mutha kudzazidwa ndi malingaliro zamtsogolo komanso mndandanda wazomwe muyenera kuchita tsiku lililonse.

M'malo mongoyang'ana pachinthu chimodzi panthawi imodzi, malingaliro awa amawononga malingaliro anu onse nthawi imodzi, ndipo ndizovuta kuti muzithawe.

4. Mutha kumva kuti ndinu opanikizika

Zala zanu zitha kugwedezeka, ndipo thupi lanu limatha kumva kuti mulibe malire. Nthawi zina chizungulire chimatha. Izi zimalumikizidwa ndi kutulutsa kwamahomoni - mwachitsanzo, adrenaline imatha kuyambitsa mphamvu ya jittery mthupi lanu lonse.

5. Kupsinjika kungakupangitseni kutentha

Izi zimachitika chifukwa chokwera kuthamanga kwa magazi. Mutha kukhala otentha m'malo omwe nanunso mumakhala amantha, monga nthawi yomwe muyenera kukamba nkhani.

6. Kukhala wopanikizika kumatha kukutulutsa thukuta

Thukuta lokhudzana ndi kupsinjika nthawi zambiri limakhala kutsata kwa kutentha thupi kwambiri chifukwa chapanikizika. Mutha kutuluka thukuta pamphumi panu, m'khwapa, ndi m'mabako.

7. Mavuto am'mimba amatha

Kupsinjika kumatha kupangitsa dongosolo lanu lakugaya kudya kupitilira haywire, kumayambitsa kutsegula m'mimba, kukhumudwa m'mimba, komanso kukodza kwambiri.

8. Kupsinjika kungakupangitseni kukhala okwiya, ngakhale okwiya

Izi ndichifukwa chakukula kwa zovuta zamaganizidwe. Zitha kuchitika pomwe kupsinjika kumakhudza momwe mumagonera.

9. Pakapita nthawi, nkhawa imatha kukupangitsani kumva chisoni

Kupsinjika kopitilira muyeso kumatha kuwononga moyo wanu, ndikuwonongeratu moyo wanu. Kudzimva waliwongo nkotheka.

10. Kupsinjika kwakanthawi kumatha kukulitsa chiopsezo cha kulumala kwamaganizidwe

Malinga ndi National Institute of Mental Health, nkhawa ndi kukhumudwa ndizofala kwambiri.

11. Kusowa tulo kumatha kukhala chifukwa chapanikizika

Pamene simungathe kukhazika pansi malingaliro othamanga usiku, kugona kumakhala kovuta kuti mupeze.

12. Kugona masana kumatha kuchitika mukapanikizika

Izi zitha kukhala zokhudzana ndi kusowa tulo, koma tulo titha kukhalanso pakungotopa ndi nkhawa yayitali.

13. Nthawi zambiri kupweteka kwa mutu kumatchedwa kupsinjika

Izi nthawi zambiri zimatchedwa kupweteka kwa mutu. Kupweteka kumatha kubuka nthawi iliyonse mukakumana ndi kupsinjika, kapena kumatha kupitilira nthawi yayitali.

14. Ndikupanikizika, mwina zimawavuta kupuma

Kupuma pang'ono kumakhala kofala ndi kupsinjika, ndipo kumatha kukhala mantha.

Anthu omwe ali ndi nkhawa zamagulu nthawi zambiri amakhala ndi mpweya wochepa akakumana ndi zovuta. Zomwe zimapumira zimakhudzana ndi kulimba kwa minofu yanu yopuma. Minofu ikayamba kutopa, kupuma kwanu pang'ono kumatha kukulirakulira. Nthawi zovuta kwambiri, izi zitha kubweretsa mantha.

15. Khungu lanu limakhudzanso kupsinjika

Ziphuphu zimatha kupezeka mwa anthu ena, pomwe ena amatha kukhala ndi zotupa. Zizindikiro ziwirizi ndizokhudzana ndi mayankho otupa ochokera kupsinjika.

16. Kupanikizika pafupipafupi kumachepetsa chitetezo chanu chamthupi

Komanso, mumakhala ndi chimfine komanso chimfine pafupipafupi, ngakhale si nyengo yamatendawa.

17. Mwa amayi, kupanikizika kumatha kusokoneza nthawi yanu yakusamba

Amayi ena amatha kusowa nthawi yawo chifukwa chopsinjika.

18. Kupsinjika kungakhudze libido yanu

Mmodzi adapeza kuti azimayi amati sanakondwerepo pogonana akakhala ndi nkhawa. Matupi awo amachitanso mosiyanasiyana pakukhudzidwa ndi kugonana pomwe anali ndi nkhawa.

19. Kupsinjika maganizo kumatha kuyambitsa kugwiritsa ntchito mankhwala osokoneza bongo

Anthu omwe amakhala ndi nkhawa zambiri amatha kusuta ndudu ndikugwiritsa ntchito mankhwala osokoneza bongo komanso mowa. Kutengera izi pazinthu zothana ndi nkhawa zimatha kubweretsa zovuta zina.

20. Kupsinjika kumawonjezera chiopsezo cha mtundu wa 2 shuga

Izi zimalumikizidwa ndi kutulutsa kwa cortisol komwe kumatha kukulitsa kupanga magazi shuga (shuga).

21. Zilonda zimatha kukulira

Ngakhale kupsinjika sikumayambitsa zilonda mwachindunji, kumatha kukulitsa zilonda zilizonse zomwe mungakhale nazo kale.

22. Kunenepa kuchokera ku nkhawa yayitali ndikotheka

Kuchulukitsa kwa cortisol kochokera m'matope a adrenal pamwamba pa impso kumatha kudzetsa mafuta. Zizolowezi zokhudzana ndi kupsinjika, monga kudya zakudya zopanda thanzi kapena kudya mopitirira muyeso, zingayambitsenso mapaundi owonjezera.

23. Kuthamanga kwa magazi kumayamba chifukwa cha kupsinjika kwakanthawi

Kupsinjika kwakanthawi komanso moyo wopanda thanzi kumapangitsa kuti magazi anu azikwera. Popita nthawi, kuthamanga kwa magazi kumatha kuwononga mtima wanu.

24. Kupanikizika ndikoyipa mtima wanu

Kugunda kwam'mimba ndi kupweteka pachifuwa ndi zizindikilo zomwe zimayambitsidwa ndi kupsinjika.

25. Zochitika zam'mbuyomu zimatha kubweretsa nkhawa pambuyo pake

Izi zitha kukhala zakumbuyo kapena chokumbutsa china chofunikira chokhudzana ndi kupwetekedwa mtima pambuyo poti (PTSD). Azimayi ali ndi mwayi wokhala ndi PTSD kuposa amuna.

26. Chibadwa chanu chimatha kudziwa momwe mungathetsere kupsinjika

Ngati muli ndi wachibale yemwe ali ndi mayankho ochulukirapo kupsinjika, mutha kukumana ndi zomwezo.

27. Kudyetsa moperewera kumatha kukulitsa nkhawa

Ngati mumadya zakudya zopanda pake zambiri kapena zopangidwa kale, mafuta owonjezera, shuga, ndi sodium zimawonjezera kutupa.

28. Kulephera kuchita masewera olimbitsa thupi kumabweretsa nkhawa

Kuphatikiza pakukhalira wabwino pamtima wanu, masewera olimbitsa thupi amathandizanso ubongo wanu kupanga serotonin. Mankhwalawa muubongo amatha kukuthandizani kuti muzikhala ndi malingaliro opanikizika, ndikuchepetsa nkhawa komanso kukhumudwa.

29. Ubale umagwira gawo lofunikira pamavuto anu atsiku ndi tsiku

Kusowa chithandizo kunyumba kumatha kubweretsa mavuto, pomwe kusapuma nthawi ndi anzanu komanso abale anu kumatha kukhala ndi zotsatirapo zake.

30. Kudziwa momwe mungathetsere kupsinjika kumatha kukupindulitsani pamoyo wanu wonse

Malinga ndi chipatala cha Mayo, anthu omwe amakhala ndi nkhawa amakhala ndi moyo wautali komanso wathanzi.

Mfundo yofunika

Aliyense amakhala ndi nkhawa nthawi zina. Chifukwa chakuti miyoyo yathu yakhala yodzaza ndi zochita zambiri, monga sukulu, ntchito, ndi kulera ana, zitha kuwoneka ngati tsiku lopanda nkhawa ndizosatheka.

Popeza zovuta zonse zakanthawi yayitali zimatha kukhala ndi thanzi lanu, komabe, ndikofunikira kupanga kupumula kwa nkhawa patsogolo. (Popita nthawi, mudzakhalanso osangalala, inunso!).

Ngati kupsinjika kukukulepheretsani kukhala ndi thanzi labwino komanso chisangalalo, lankhulani ndi dokotala wanu za njira zomwe mungathandizire kuthana nazo. Kupatula pazakudya, masewera olimbitsa thupi, komanso njira zopumulira, amathanso kulangiza mankhwala ndi njira zochiritsira.