Njira 6 Zoyambira Tsiku Lanu Mukakhala Ndi Matenda Aakulu

Zamkati

• 1. Yambani m'mawa uliwonse ndi mawu othokoza
• 2. Khazikitsani cholinga chimodzi chokha tsikulo
• 3. Pangani mapulani am'mawa ndi mnzanu
• 4. Landirani kutengeka kwanu ndi Fido
• 5. Funsani gulu lanu kuti likuthandizeni
• 6. Dzikhululukireni nokha m'masiku oyipa

Ndi kangati pomwe mwadziuza mumtima Lolemba m'mawa: "Chabwino, kugona mokwanira. Sindingathe kudikira kuti ndidzuke pabedi! ” Mwayi wake… palibe.

Ambiri aife tidzakana kutuluka pabedi, ngakhale itangokhala mphindi imodzi yakung'ung'udza mkati. Koma ngati mukumva kukhumudwa, kuyambitsa tsiku lanu mwina sikungakhale kokhumudwitsa chifukwa ndi chinthu chowoneka ngati chosatheka.

Ngati izi zikumveka ngati inu, chinthu choyamba kukumbukira ndikuti simuli nokha. Akuti anthu opitilira 16 miliyoni ku United States ali ndi vuto lalikulu lachisoni.

Matenda okhumudwa amatha kuyambitsa matenda akulu, omwe atha kuphatikizaponso zovuta kutuluka pabedi m'mawa. Izi ndichifukwa choti kukhumudwa kumalumikizidwa ndikusintha kwa serotonin ndi norepinephrine, ma neurotransmitters omwe amayang'anira momwe akumvera, kugona, chilakolako, mphamvu, kukumbukira, komanso kuchuluka kwa chidwi chanu.

Ngati serotonin ndi norepinephrine anu ali osakwanira, mutha kumva kuti mwatopa nthawi yayitali.

Ngakhale zingawoneke ngati zosatheka kuyang'anizana ndi tsiku latsopano polimbana ndi kukhumudwa, pali zida ndi machenjerero omwe angathandize anthu omwe ali ndi nkhawa kuti apite patsogolo.

1. Yambani m'mawa uliwonse ndi mawu othokoza

Mukalimbana ndi kupsinjika, kumatha kukhala kovuta kupeza chisangalalo mu chilichonse.

Kusakhala ndi chidwi komanso kulephera kusangalala ndi zomwe mudali kuchita ndi chimodzi mwazizindikiro za kukhumudwa. Kuyesera kukumbukira - zovuta monga momwe kungakhalire - kuti pali zinthu zina m'moyo wanu zomwe muyenera kuyamika zingakulimbikitseni kuti muziyenda m'mawa.

"Mukadzuka, yambani ndi lingaliro, 'Ndikuyamikira chiyani lero?'" Akuvomereza Dr. Beatrice Tauber Prior, katswiri wazamisala, wolemba, wokamba nkhani, komanso mwini wa Harborside Wellbeing ku North Carolina.

"Kenako dzifunseni kuti muyambe kuchita zomwe mukuyamikira," akutero Dr. Prior.

Mutha kukhala othokoza kuti mwapeza ntchito. Muthokoze kwambiri ziweto zanu kapena ana anu. Mutha kukhala othokoza kuti muli ndi denga pamutu panu. Zilibe kanthu kuti ndi zazikulu kapena zazing'ono bwanji.

Pezani chinthu chimodzi chomwe mumayamika kwambiri ndikuchigwiritsa ntchito kukupatsani mphamvu ndi kutuluka pabedi.

2. Khazikitsani cholinga chimodzi chokha tsikulo

Kukhala ndi mndandanda wazinthu zosaoneka ngati zopanda malire nthawi zambiri kumatha kuyambitsa chidwi cha anthu omwe ali ndi nkhawa, ndipo chimodzi mwazifukwa zazikulu zomwe simukufuna kuyambitsa tsiku lanu.

Mutha kuganiza, "Palibe njira yomwe zonsezi zingakwaniritsidwire," ndipo malingaliro amenewo amasandulika, "Palibe chifukwa ngakhale kuyesera."

Yesetsani kusintha malingaliro. M'malo mongoganiza za mndandanda wautali wa ntchito, zomwe zingakhale zovuta, dzipatseni chilolezo chokhazikitsa cholinga chimodzi chokha tsikulo. Chimodzi chokha.

Ufulu womwe umadza chifukwa chodziwa kuti ndi tsiku labwino ngati mungakwanitse kuchita chinthu chimodzi chingangokuthandizani kudzuka pabedi kuti muyesere.

Ndi bwino kusankha zolinga zomwe mwina mungazikwaniritse. Osamaombera pomenya kalasi yama spin kasanu ndi kamodzi sabata iyo. M'malo mwake, mwina kuwombera gulu limodzi loyenda. Kapenanso kuwombera kuti muziyenda mozungulira kamodzi patsiku. Mutha kugwira ntchito kuchokera pamenepo.

Nthawi zina kukhumudwa kumangogwirizana ndi gawo lomwe tili m'manja mwathu, monga ntchito yakumapeto kapena malo okhala ovuta. "Ngati mukuwona kuti zovuta pamoyo wanu zikuwonjezera kukhumudwa kwanu, khalani ndi nthawi yosintha," akutero Dr. Prior.

Dziwani kuti nthawi yake siyayikidwa mwala. Kuti muchepetse nkhawa zilizonse zomwe zimachitika tsiku lomaliza, lolani kusinthasintha kuti mukwaniritse cholinga chanu momwe zingafunikire.

3. Pangani mapulani am'mawa ndi mnzanu

Kukhumudwa kumatha kubweretsa kudzimva kukhala wosungulumwa, kulumikizidwa, ndikutseka. Mwayi 'wolumikizanso' ukhoza kukhala chinsinsi kuti tsiku liyambike.

Kupanga mapulani am'mawa ndi wina ndi njira yabwino yodziyankhira nokha, chifukwa mukuganiziranso ndandanda za wina.

"Anthu amapeza tanthauzo chifukwa cha ubale wawo ndi ena, zokonda zawo, kapena ntchito zina zomwe akuchita patsiku lawo," akutero Dr. Randall Dwenger, director director ku Mountainside Treatment Center ku Connecticut.

"Kudzipereka kukumana ndi munthu wina kuti mudzadye chakudya cham'mawa kapena khofi kapena kuyenda m'mawa sikungokuthandizani kutuluka pabedi, komanso kukuthandizani kulumikizana ndi munthu wina, kuti musamve kuti muli nokha mukuvutika maganizo," Dwenger akutiuza. .

Kuyankha ndi kulumikizana kwa win.

Kwa anthu ena, komabe, kukhala ndi wina "woti awuze" kungakhale kopanda phindu. Zikatero, pangani dongosolo kuti muwone momwe mukuyendera kuti mulimbikitsidwe. Lembani, gwiritsani ntchito mphotho - chilichonse chomwe chimagwira kuti mudzayankhe mlandu.

4. Landirani kutengeka kwanu ndi Fido

Mwini chiweto chilichonse akhoza kukuwuzani kuti kukhala ndi chiweto kumabweretsa zabwino zambiri: kucheza nthawi zonse, chikondi chosatsutsika, komanso chisangalalo (ziweto zimachita zinthu zopambana kwambiri).

Ziweto zimatha kupereka chitetezo komanso chizolowezi kwa anthu omwe amayang'anira mavuto azaumoyo kwakanthawi, kafukufuku wa 2016 adapezeka.

Anxiety and Depression Association of America imati izi ndi "zotsatira za ziweto," ndipo kulimbikitsidwa kwa thanzi lamankhwala kumatha kukhala kothandiza kwambiri kwa anthu omwe ali ndi vuto la kukhumudwa.

Kafukufuku wa 2016 wa omwe ali ndi ziweto adawonetsa kuti 74% ya eni ziweto adanenanso zakusintha kwa thanzi lam'mutu kuchokera pakuweta ziweto. Kuyanjana kwabwino pakati pa anthu ndi nyama kumaphatikizapo kuchepetsa kupsinjika kwamaganizidwe monga mantha ndi nkhawa, komanso kuchuluka kwa milingo ya oxytocin muubongo.

Dr.Lina Velikova, PhD, anati: "Anthu omwe ali ndi vuto la kukhumudwa nthawi zambiri amakhala ndi ziweto kuti athe kusintha zomwe ali nazo."

“Mukakhala mukusamalira chiweto, musadzilole kuti mugone tsiku lonse. Agalu kapena amphaka amadalira kwambiri inu ndipo kuwasunga amoyo kudzakhala kokwanira ndi cholinga choti mutuluke pabedi, "akufotokoza Dr. Velikova.

Ingoyesani kulimbana ndi nkhope ija pabedi panu m'mawa.

5. Funsani gulu lanu kuti likuthandizeni

Chinthu chimodzi choyenera kukumbukira polimbana ndi kukhumudwa ndikuti simuyenera kuchita nokha.

"Awo omwe amavutika kuti adzuke pabedi amatha kupeza njira zina zingapo zanthawi yayitali," akutero Dr. Dwenger. "Mankhwala oletsa kupanikizika angakhale othandiza paokha, koma kuphatikiza mankhwala ndi mankhwala kumathandiza kwambiri kuthetsa vutoli m'kupita kwanthawi."

Njira zina zamankhwala monga yoga, kusinkhasinkha, ndi kutema mphini zitha kuchepetsa zizindikilo za kukhumudwa ndikuwongolera momwe akumvera.

Kupewa mowa ndi zina zomwe zimayambitsa matenda amisala ndizofunikanso, chifukwa zinthu izi zimatha kutengera kapena kukulitsa zizindikilo zakukhumudwa.

6. Dzikhululukireni nokha m'masiku oyipa

Anthu omwe amakhala ndi vuto la kukhumudwa nthawi zambiri amakhala otsutsa kwambiri. Chowonadi ndi chakuti, padzakhala masiku abwino ndi masiku oyipa.

Masiku ena, mudzatha kudzuka pabedi ndipo, moona mtima, masiku ena omwe mwina simungathe.

Ngati kupereka zabwino zanu tsiku loipa sikokwanira kuti musunthe, ndibwino kuti mudzikhululukire ndikuyamba mwatsopano tsiku lotsatira. Matenda okhumudwa ndi matenda ndipo ndiwe munthu chabe.

Mawa, mutha kuyesa njira yatsopano yokuthandizani kuyika mapazi anu onse pansi. Popita nthawi, mupeza chida chomwe chimapangitsa kuti mutuluke pabedi masiku ambiri.

Meagan Drillinger ndi wolemba maulendo komanso zaumoyo. Cholinga chake ndikupanga maulendo opitilira muyeso ndikukhalabe ndi moyo wathanzi. Zolemba zake zawonekera mu Thrillist, Men's Health, Travel Weekly, ndi Time Out New York, pakati pa ena. Pitani kukamuona blog kapena Instagram.