Momwe Mungasangalale: Maupangiri Akutuluka

Zamkati

• Chifukwa chiyani kupumula ndikofunikira
• Njira zosavuta zosangalalira
• Ubwino wopumula
• Zowopsa zosapumira mokwanira
• Kutenga
• Kusuntha: 15 Minute Yoga Flow for nkhawa

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

Chifukwa chiyani kupumula ndikofunikira

Palibe kukayika kuti moyo wamakono wamasiku ano ukhoza kukhala wopanikiza. Pakati pa ntchito, banja, komanso zochitika pagulu, zitha kukhala zovuta kupeza nthawi yopuma. Koma ndikofunika kupeza nthawi.

Kupumula kumatha kukuthandizani kukhala wathanzi, m'thupi lanu komanso m'maganizo anu, kukuthandizani kuti mupeze zovuta zamasiku onse zomwe moyo umakupatsani. Mwamwayi, ngakhale mutakhala otanganidwa bwanji, ndizosavuta kuphunzira momwe mungapangire nthawi yozizira komanso momwe mungasangalalire.

Njira zosavuta zosangalalira

Pankhani ya njira zopumira, sizivuta kusiya! Ngati mungapeze nokha mphindi zisanu patsiku lanu, mutha kugwiritsa ntchito njira yosavuta yopumira. Nazi njira zina zosavuta kuthandizira kupumula:

1. Pumirani. Kuchita masewera olimbitsa thupi ndi njira imodzi yosavuta yopumira, ndipo imatha kutontholetsa thupi lanu ndi malingaliro anu kulikonse nthawi iliyonse. Khalani kapena kugona m'malo abata komanso otetezeka monga pabedi panu kapena pansi pakhomopo ndikuyika dzanja lanu m'mimba. Pumirani mpaka kuwerengera pang'ono pa atatu, kenako mupumireni kuwerengetsa kofanana katatu. Muzimva kuti m'mimba mwanu mukukwera ndikugwa mukamapuma ndikutuluka. Bwerezani kasanu, kapena bola ngati mukuyenera kumasuka.
2. Tulutsani mavuto amthupi. Tikavutika m'maganizo, nthawi zambiri timakhala otopa. Kutulutsa zovuta zilizonse kumatha kuchepetsa nkhawa m'thupi ndi m'maganizo. Ikani pamalo ofewa, monga pabedi panu, pamphasa, kapena paketi ya yoga. Limbitsani gawo limodzi la thupi lanu nthawi imodzi, kenako pang'onopang'ono mutulutse minofu yanu. Mukamachita izi, onani momwe thupi lanu limasinthira. Anthu ambiri amayamba ndi minofu kumaso kwawo kapena zala zawo zakumapazi, kenako nkudutsa minofu yawo kudutsa matupi awo mpaka kumapeto. Gulani mphasa wa yoga
3. Lembani malingaliro anu. Kuchotsa zinthu m'maganizo mwanu kuzilemba kungakuthandizeni kupumula. Mukakhala ndi nkhawa, tengani mphindi zochepa kuti mulembe zolemba zazifupi za momwe mukumvera kapena momwe tsiku lanu likuyendera. Mutha kuchita izi mu kope kapena pulogalamu yamanema pa smartphone yanu. Osadandaula za kukhala ndakatulo kapena kalembedwe kalikonse molondola. Ingoganizirani zodziwonetsera nokha kuti muthandize kuthana ndi zovuta zanu. Gulani zolemba
   
4. Lembani mndandanda. Kulemba mndandanda wazomwe mumayamika kumatha kuthandiza anthu ena kumasuka. Akatswiri amati tikapanikizika, timakonda kuganizira kwambiri zinthu zolakwika osati zabwino. Kuganizira za zinthu zabwino m'moyo wanu ndikulemba zitha kukuthandizani kuti musataye mtima. Yesetsani kuganizira zinthu zitatu zabwino zomwe zakukuchitikirani lero ndi kuzilemba, ngakhale zitakhala zazing'ono monga kufika kuntchito pa nthawi yake kapena kudya nkhomaliro yokoma. Gulani buku loyamika
5. Onani m'maganizo mwanu bata. Kodi mudamvapo mawu akuti "pezani malo anu achimwemwe"? Khalani m'malo abata komanso otetezeka, monga chipinda chanu chogona, ndikuyamba kuganizira za malo omwe mumakhala bata. Tsekani maso anu ndikulingalira zonse zomwe zimalumikizidwa ndi malowa: zowoneka, zomveka, kununkhiza, zokonda, komanso momwe mumamvera. Mwachitsanzo, ngati mungaganize za gombe, mutha kulingalira za mafunde odekha, phokoso la ana akusewera mumchenga, kununkhira kwa zoteteza ku dzuwa, kukoma kwa ayisikilimu ozizira komanso kumva kwa mchenga wolimba pansi pa mapazi anu. Mukamalowa mumawonetsero anu, mumatha kumasuka kwambiri.
6. Lumikizanani ndi chilengedwe. Kugwiritsa ntchito mphindi zochepa mwachilengedwe mukakhala kuti mwapanikizika kungakuthandizeni kupumula. Mukakhala ndi nkhawa, tengani panja ndikupita kokayenda pang'ono, kapena kungokhala mwachilengedwe. Koma simukusowa kukhala m'chilengedwe kuti mumve kuchepa kwapanikizika. Asayansi apeza kuti ndi malo obiriwira kwa mphindi zisanu pakompyuta zitha kukuthandizani kukhazika mtima pansi. Chifukwa chake, chifukwa chaukadaulo, ngakhale anthu omwe amakhala ndikugwira ntchito m'mizinda yayikulu kutali ndi chilengedwe amatha kukumana ndi zovuta zake. Gulani zomveka zachilengedwe

Kupumula si kwa akulu okha: Ndikofunikira kwa ana komanso achinyamata. Ngati mukuwona kuti mwana wanu akufunika kupumula, muthandizeni kuchita izi. Koposa apo, tengani nawo zosangalatsa izi ndi mwana wanu. Izi zitha kuthandiza kulimbikitsa kudziletsa komanso kupumula kwa mwana wanu.

Ubwino wopumula

Pali zabwino zambiri kuti ubongo wanu ndi thupi lanu mukhale omasuka. Kupumula kumatanthawuza zovuta zam'maganizo ndi zathupi zomwe zimapangitsa kuti tikhale ndi nkhawa tsiku lililonse.

• kutha kuganiza bwino ndikupanga zisankho zabwino
• mphamvu yothana ndi zopanikizika mtsogolo
• kukhala ndi chiyembekezo chambiri pa moyo ndi zokumana nazo zanu
• thupi lathanzi, kupuma pang'ono, minofu yotsitsika, komanso kuthamanga kwa magazi
• kuchepa kwa chiopsezo cha mtima, matenda amthupi, matenda amisala, ndi matenda ena okhudzana ndi kupsinjika

Ana omwe amalimbikitsidwa kuti azichita zosangalatsa amakhala ndi chidwi kwambiri ndipo amakhala ndi nthawi yosavuta yophunzira kuposa ana omwe ali opanikizika kwambiri. Amathanso kukhala ogwirizana ndipo samakumana ndi zovuta zambiri zakakhalidwe ndi mayendedwe kusukulu.

Zowopsa zosapumira mokwanira

Kupsinjika ndi gawo la moyo watsiku ndi tsiku. Chitha kukhala chinthu chothandiza chomwe chimalimbikitsa anthu kuchitapo kanthu, komanso chingapulumutse moyo wanu pamalo owopsa. Zovuta zambiri zomwe timakumana nazo ndizochepa, monga kugwidwa mumsewu popita kuphwando kapena kutaya mphete pa sitima kuti mugwire ntchito.

Zomwezi zothandiza "zolimbana-kapena-kuthawa" zomwe timapeza kuchokera kuzinthu zazing'ono zopanikiza pamoyo wathu zitha kutibwerera ngati sitikhala ndi nthawi yopumula. Kupumula sikungomva bwino, ndikofunikanso kuti ukhale wathanzi.

Kupanikizika chifukwa cha ntchito, banja, maudindo ochezera, komanso masewera olimbitsa thupi angakutopeni pakapita nthawi ngati simupatula nthawi yopuma. Zoyipa zina zakusapumira mokwanira ndi monga:

• kupweteka mutu pafupipafupi komanso kupweteka mthupi lonse
• mavuto ogona, monga kugona tulo kapena maloto olota
• kuyiwala ndi kusokonezeka
• kupweteka pachifuwa ndi mavuto amtima
• matenda okhudzana ndi kupsinjika
• kuchuluka kapena kuchepa kwa njala, nthawi zambiri ndi kunenepa kapena kuchepa
• kudzipatula pagulu komanso kusungulumwa
• kugwiritsa ntchito mankhwala osokoneza bongo, fodya, ndi mowa
• kulira ndikumva kukhumudwa, nthawi zina ndimalingaliro odzipha
• kutaya chidwi pakusunga nthawi komanso mawonekedwe
• kuchulukitsa kukwiya komanso kuchitapo kanthu mopitilira muyeso kukwiya pang'ono
• Kusachita bwino kuntchito kapena kusukulu

Kutenga

Kupsinjika mtima kumatha kukhala gawo la moyo, koma sizitanthauza kuti muyenera kulola kuti zikuyendereni bwino. Tengani zovuta ndikuwongolera kupsinjika kwanu pophunzira kupumula.

Yesetsani kuchita masewera olimbitsa thupi mukakhala kuti mwapanikizika, ndipo limbikitsani mwana wanu kuti achite zomwezo mukawona kuti akupanikizika. Ngakhale simukumva kuti mwapanikizika kwambiri, kuchita masewera olimbitsa thupi tsiku lililonse kumatha kukhala njira yabwino yodzitetezera kupsinjika koyambirira.

Ngati masewera olimbitsa thupi sakukuthandizani kuti muchepetse nkhawa, muyenera kufunafuna thandizo la akatswiri azaumoyo. Adzatha kulangiza dongosolo lamankhwala loyenerana ndi zosowa zanu.

Imbani 911 kapena nambala yaulere ya National Suicide Prevention Hotline ku 1-800-273-TALK (8255) ngati mukuganiza zodzipha.

Kusuntha: 15 Minute Yoga Flow for nkhawa