Mmene Mungapewere Kupsa Mtima Kwambiri Kumene Mungakhale Mukupitako

Zamkati

• 1.Konzani zolimba.
• 2. Muziika tulo patsogolo.
• 3. Yang'anirani zomwe mumadya.
• 4. Muzichita masewera olimbitsa thupi nthawi zonse
• 5. Sinkhasinkhani.
• 6. Mverani thupi lanu.
• 7. Fotokozani chifukwa chake yndiwe kulola kupsyinjika kukwera.
• 8. Phunzirani kunena kuti “ayi”—ngakhale kuntchito.
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Zikuwoneka kuti imodzi mwama buzzwords du jour atsopano ndi "kupsyinjika" ... ndipo pazifukwa zomveka.

“Kupsa mtima ndi vuto lalikulu kwa anthu ambiri—makamaka kwa atsikana,” akutero Navya Mysore, M.D., dokotala wa pa One Medical ku New York. "Pali zovuta zambiri zomwe zimayikidwa pa ife ndi anthu-ndi ife eni-kuti tikwaniritse zolinga ndi zoyembekeza zina. Zingathe kuwononga kwambiri ndipo zingayambitse kupsinjika maganizo, nkhawa, ndi kuvutika maganizo."

Zindikirani, komabe: Kupsa mtima sikofanana ndi kukhala wopanikizika kwambiri. Ngakhale kupsinjika nthawi zambiri kumakupangitsani kumva kuti mukumva kupsinjika mtima, kupsinjika mtima kumachita zosiyana ndikukupangitsani kuti mumve "opanda pake" kapena "osasamala," monga tidanenera mu "Chifukwa Chake Mukupanikizika Chifukwa Chake Tiyenera Kuchitiridwa Zazikulu".

Chifukwa chake, aliyense ali ndi nkhawa, anthu ena awotchedwa, ndipo m'badwo wathu wonse wathedwa nzeru ndi chikhalidwe komanso chikhalidwe. Koma tingatani kwenikwenichitani za izi? Kupewa, ndiyo njira yabwino kwambiri yothanirana ndi kupsa mtima.

Pambuyo pake, maupangiri asanu ndi atatu ochokera kwa akatswiri omwe angakuthandizeni kuti muyambirenso musanalole kupsyinjika kwamphamvu kukuwonongerani.

1.Konzani zolimba.

Nthawi zina mumangofunika kukonzanso fakitale. "Ndikupangira kubwereranso," akutero Dr. Mysore. "Ngakhale zitakhala zosavuta monga kutenga sabata kuti mutseke ndikukhazikitsanso; kugona tulo kapena kuchita china chake chomwe mumakonda, kudzipezera nthawi yofunikira ndikofunika kuti mukhalebe athanzi. Zilembereni mu kalendala yanu ndikutsatira."

Azimayi ambiri amapereka zifukwa zodzikhululukira kaamba ka kusadziika okha patsogolo, koma dzikumbutseni mmene kulili kofunika kupeŵa kutopa—zotsatira zake nzowopsa! (Umu ndi momwe mungapezere nthawi yodzisamalira ngakhale mulibe.)

Osamadikirira kuti tsoka lithe kuchitika — dzipatseni chilolezo kuti mupume kayetsopano. "Osadikirira kuti zinthu zizimva kuwawa, kapena mukuthyola kale cortisol," akutero wophunzitsa moyo Mandy Morris, wopanga Authentic Living. Ngati mudikirira mpaka mutatopa, "mudzakhala olumala kale mumkhalidwewu [wakupsinjika maganizo], kapena simungathe kuwona zomwe mukufunikira kuti mutulukemo mwamsanga momwe mungathere," akutero.

"Yesani kupita kutchuthi kapena sabata yopanda ukadaulo," akutero a Morris. "Chilichonse chomwe chimakupatsani malingaliro abatawa, omveka bwino, komanso opatsa mphamvu-chitani, ndipo chitani nthawi zambiri."

2. Muziika tulo patsogolo.

"Yang'anirani kugona kwanu; ichi ndi chimodzi mwa zinthu zofala zomwe ndikuwona zikuyamba kutsika ndi anthu omwe ndimawawona kuti atopa kwambiri," akutero Kevin Gilliland, Psy.D. ndi wamkulu wa Innovation360, gulu la alangizi othandizira odwala ndi othandizira ku Dallas. "Mosasamala kanthu za zomwe mukuganiza, nkhani zambiri zofufuza zimanenabe kuti akuluakulu amafunika kugona maola asanu ndi awiri kapena asanu ndi atatu usiku," akutero. "Ukhoza kuba nthawi yakugwira ntchito kwa masiku ochepa - koma zidzakupeza." (Zogwirizana: Nazi Momwe Zimakhalira Zovuta Kugona)

Yesani izi: "Ganizirani za thupi lanu momwe mukuganizira foni yanu," akutero. "Ambiri aife sitingaganize zosalowetsa foni usiku kotero tili ndi chiwongola dzanja chonse." Simungayembekeze kuti foni yanu idzagwira ntchito kwa sabata imodzi popanda malipiro, ndiye bwanji mukudziletsa kugona?

3. Yang'anirani zomwe mumadya.

Yang'anirani zakudya zanu, inunso. Gilliland anati: “Tikakhala ndi nkhawa, timakonda kupempha chakudya kuti tizisangalala. "Timakulitsa tiyi kapena khofi wathu komanso timadya shuga, kuthamangitsa mphamvu zoyipa. Pitirizani kutsatira njira zomwe mumakonda: zomwe mumadya komanso nthawi yomwe mumadya.

Zosinthazi zitha kukhalanso zowona. Ngakhale kupsinjika maganizo ndikowona komanso koopsa kwa ena a ife, amayi ambiri nawonsokutaya zilakolako zawo chifukwa cha kupsinjika maganizo ndipo amakonda kudya mochepa, motero amataya kulemera kosayenera.

"Ndikuwona azimayi ambiri akudya chakudya," akutero Dr. Mysore. "Sikuti akutanthauza - amangokhala pamsonkhano umodzi pambuyo pa mzake, ndipo zakudya zimachoka pamndandanda wotsogola." Kumveka bwino? Tinaganiza choncho. "Izi zitha kukhudza thupi lanu komanso momwe mungasangalalire kuposa momwe munthu angaganizire. Nthawi ina, thupi lanu limalowereradi ku" njala, "zomwe zingakhudze kwambiri kupsinjika kwanu, ngakhale simukumva njala kwambiri," adatero akuti. Nthawi zosangalatsa.

Kukonzekera kwake? Chakudya cham'mbuyo. "Anthu ambiri amawona chakudya chokonzekera kukhala chodziwikiratu, koma sichiyenera kukhala! Zingakhale zophweka ngati kudula kaloti kuti mukhale ndi thanzi labwino kapena kuwotcha masamba monga broccoli kapena ma brussels amamera pa pepala lophika kuti awonjezere ku chakudya chamlungu chonse. " Ingokumbukirani kuzindikira zosintha zilizonse zomwe zitha kukhala mbendera zofiira, kuti mukonze vuto lanu zinthu zisanakule.

4. Muzichita masewera olimbitsa thupi nthawi zonse

"Pofuna kupewa kuchuluka kwa mahomoni opsinjika monga cortisol, kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira makamaka kwa anthu omwe ali pantchito," akutero Dr. Mysore. "Kuchita masewera olimbitsa thupi kumatha kukuthandizani kuti muchepetse nkhawa komanso nkhawa ndikuthana ndi kutopa." (Onetsetsani kuti ndizochita masewera olimbitsa thupi; kuchita masewera olimbitsa thupi kungapangitse nkhawa.)

Lipoti laposachedwa la mapulogalamu aumoyo amakampani ochokera ku ClassPass likuwonetsa gawo lomwe kukhala olimba kungathandize kupewa kutopa. Kampaniyo inafufuza akatswiri 1,000, ndipo 78 peresenti adanena kuti nthawi ina adatopapo. Mwa maphunziro omwe adakhalapo nawo kale pagulu lazamalonda, m'modzi mwa atatu adati adachepetsa kupsinjika ndikuchita bwino.

Kuti muthandizire kuchotsa cortisol ndikusunga thupi lanu lathanzi komanso lokhazikika, yesani masewera olimbitsa thupi ochepa monga yoga, Pilates, ndi barre, ndipo onetsetsani kuti mumawonjezera maulendo ataliatali. (Zokhudzana: Izi ndi Zomwe Sabata Yolimbitsa Thupi Imawonekera) Ngakhale (monga malangizo aliwonse omwe ali pamndandandawu) kuchita masewera olimbitsa thupi sikumathetsa kutopa, kudzakuthandizani kuti mukhale osamala pothana ndi nkhawa za tsiku ndi tsiku. maziko.

5. Sinkhasinkhani.

Mudamva izi mobwerezabwereza, koma zimagwira ntchito. Madokotala, akatswiri a zamaganizo, ndi aphunzitsi a moyo amalimbikitsa kusinkhasinkha kuti mukhale ndi thanzi labwino la thupi ndi maganizo. “Kusinkhasinkha ndi kuchita zinthu mwanzeru kungakhalenso kofunika kuti mupeŵe kutopa,” akutero Dr. Mysore.

"Choyenera, izi ziyenera kuchitika tsiku ndi tsiku. Zingakhale zovuta kuti muzichita nazo, koma ngati mutayamba ndi tsiku limodzi pa sabata poyamba ndikuwonjezeka pang'onopang'ono kuchokera kumeneko mukhoza kumva bwino kwambiri." Apanso, ichi ndi chida chachikulu chothandizira kuthana ndi kupsinjika, koma si mankhwala otopetsa. Ganizirani izi ngati gawo la chilinganizo.

6. Mverani thupi lanu.

Mukumva kutha pansi? Kutsekedwa nthawi zonse? Acid m'mimba? Tsitsi likuthothoka ndi misomali kusweka? Momwemonso, msungwana. Sitingathe kutsindika izi mokwanira: Mverani thupi lanu!

"Timakhala ndi zowawa, komanso chimfine mukamatha mafuta," akutero a Gilliland. "Kafukufukuyu ndi wosasinthasintha: Chitetezo chanu cha mthupi sichitha nthawi zonse cha chitetezo ku matenda. Mukhoza ndipo mumatopa mukachita kwambiri."

"Kupumula ndikofunikira monga kuchita masewera olimbitsa thupi, chifukwa chake dzipumulitseni," atero oyankhula olimbikitsa komanso wolemba Monica Berg, wamkulu wazolumikizana ku The Kabbalah Center komanso wolembaMantha Sichosankha. Kudzipatulira pazochitika, masewera olimbitsa thupi, ndi nthawi ya foni kungakhale kofunikira chipulumutso.

"Kudzisamalira sikunganenedwe mopambanitsa," akutero Berg. "Osati kale kwambiri ndidadwala chimfine, ndipo ndimadwala kawirikawiri, koma ndikadwala, ndimakhala woopsa. Ndaphonya masewera olimbitsa thupi masiku anayi motsatira, zomwe sizimamveka m'moyo wanga. Zomwe ndidazindikira ndikuti milungu ingapo ndimamva kulibwino kusachita masewera olimbitsa thupi tsiku lililonse. Mverani thupi lanu. "

7. Fotokozani chifukwa chake yndiwe kulola kupsyinjika kukwera.

Ngakhale zovuta zina zingawoneke ngati kuti simungathe kuzilamulira, zina mungalole m'moyo wanu chifukwa zimalimbikitsidwa ndi anthu okuzungulirani, chikhalidwe, kapena mphotho zina zamaganizidwe.

"Kutopa kumachitika chifukwa chosadziwa, kusamala, kapena kunyalanyaza zomwe zikuchitika mwa inu nokha," akutero Morris. "Pali zifukwa zambiri zomwe mungalolere kupsa mtima, chifukwa dziwani chifukwa chake mumalola izi."

Zitsanzo zina? Kukakamizika kuchokera kwa abwana anu kapena ogwira nawo ntchito kuti muwoneke ngati 'wopambana', zoyembekeza za banja lanu, kapena kukakamizidwa kwamkati mwakuti ndinu osakwanira. Zonsezi zingakulimbikitseni kupitirizabe kupitirira malire anu pokhapokha ngati mukugwira ntchito, koma maubwenzi, banja, kusamalira, kuchita masewera olimbitsa thupi, ndi zina zambiri.

"Pezani muzu wa chifukwa chake mumalola kuti kupsyinjika kuchitika, kenako gwiritsani ntchito zida zodzikondera, kudzikulitsa, kudzimva nokha kuti muthane ndi machitidwe omwe mwadzipangira nokha," akutero a Morris. "Mphotho zomwe mukuziwona zichotsedwa, mutha kusankha kubwera pamikhalidwe m'njira yatsopano komanso yopepuka yomwe ikugwirizana nanu."

Kuzindikira kumeneku ndikofunikira. "Kuzindikira kumakhala kochepa chifukwa cha kuzindikira," akutero Gilliland. "Ngati simukudziwa (kuzindikira), ndiye kuti zidzakhala zovuta kudziwa kuti zinthu sizikuyenda bwino."

Tiyeni tibwerere ku fanizo loyimbira foni: "Tangoganizani mulibe chizindikiro cha batri pa foni yanu-ikafa, mwinamwake mudzadabwa ndikudabwa zomwe zinachitika," akutero. "Pali njira zabwino zopitilira moyo."

8. Phunzirani kunena kuti “ayi”—ngakhale kuntchito.

Kukhazikitsa malire ndikutha kunena kuti 'ayi' mukakhala ndi ndandanda yokwanira kale ndikofunikira, akutero Gilliland. Momwemonso kutha "kulola enazabwino zinthu zimapita, ndipo ganiziranichachikulu zinthu,” iye akutero. “Pali kusiyana pakati pa ziwirizi, ndipo muyenera kudziŵa zimenezo.”

"Zingamveke zolakwika, ndipo mwina ungakayikire ngati unapanga chisankho choyenera, koma nthawi zina ukachita chinthu choyenera, zimamvanso zolakwika." (Yambirani apa: Momwe Mungakanirane Nthawi Zambiri)

Ngakhale zingakhale zosavuta kunena kusiyana ndi kupanga malire pankhani ya ntchito-makamaka zaka zikwizikwi (chifukwa cha machitidwe, chikhalidwe, ndi chikhalidwe) -ndikofunikira kuti mupewe kutopa. "Kukhazikitsa malire pakati pa ntchito yanu ndi moyo wanu ndikofunikira," akutero Berg. "Maola aatali amatanthauza chimodzi mwa zinthu ziwiri: Muli ndi zambiri zoti muchite kapena mukuwononga nthawi kuntchito." Ngati ndi yakale, ndi udindo wanu kudziwitsa abwana anu ngati muli ndi ntchito yambiri, akutero.

Ngati mukukhala ndi nkhawa pongoganizira izi, kumbukirani: Izi ndi za thanzi lanu. Ndipo pali njira yochitira izi mwaukadaulo. "Mutha kukambirana za nthawi yosunthira, kubweretsa wothandizirana naye kuti adzagawane nawo, kapena kusamutsa ntchito kupita kwa wina," akutero Berg. "Pakakambirana izi, gawanani momwe mumasangalalira ndi ntchito yanu komanso momwe mumayamikirira udindowu." (Zokhudzana: Chifukwa Chake Muyenera Kusiya Kuyankha Maimelo Pakati Pausiku)

Ikani malire akuthupi ndi ntchito, nanunso: Osabweretsa kuchipinda chogona. "Sindingakulimbikitseni izi: osatenga foni yanu kukagona nanu," akutero Dr. Mysore. "Siyani kuti mulipire pakauntala ya kukhitchini ndipo mugule wotchi yocheperako kuti ikudzutseni m'malo mwake. Imelo yanu yantchito siyenera kukhala chinthu chomaliza chomwe mumawona usiku kapena chinthu choyamba chomwe mudzawone m'mawa."

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