Njira 11 Zothetsera Kuopsa Kwa Mantha

Zamkati

• Mantha
• 1. Gwiritsani ntchito mpweya wabwino
• 2. Dziwani kuti mukuchita mantha
• 3. Tsekani maso anu
• 4. Yesetsani kulingalira bwino
• 5. Pezani chinthu choyang'ana
• 6. Gwiritsani ntchito njira zopumitsira minofu
• 7. Yerekezerani malo anu achimwemwe
• 8. Chitani masewera olimbitsa thupi
• 9. Sungani lavender pamanja
• 10. Bwerezani mantra mkati
• 11. Tengani benzodiazepines

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

Mantha

Zowopsa ndizadzidzidzi, mantha, mantha, kapena nkhawa. Ndizazikulu, ndipo ali ndi zizindikilo zakuthupi komanso zam'maganizo.

Anthu ambiri omwe ali ndi mantha atha kukhala ovuta kupuma, kutuluka thukuta kwambiri, kunjenjemera, ndikumva kuti mitima yawo ikugunda.

Anthu ena adzamvanso kupweteka pachifuwa ndikudzimva kuti ndiwodzitchinjiriza kuchokera kuzowona kapena iwowo panthawi yamantha, chifukwa chake amaganiza kuti akudwala matenda amtima. Ena anena kuti akumva ngati akudwala sitiroko.

Zowopsa zitha kukhala zowopsa ndipo zitha kukugundani mwachangu. Nazi njira 11 zomwe mungagwiritse ntchito poyesa kuyimitsa mantha mukamakhala ndi imodzi kapena mukamamva kuti ikubwera:

1. Gwiritsani ntchito mpweya wabwino

Ngakhale hyperventilating ndi chizindikiro cha mantha omwe angapangitse mantha, kupuma kwambiri kumatha kuchepetsa zizindikiritso zamantha mukamenyedwa.

Ngati mutha kuwongolera kupuma kwanu, simungathe kuwona kupumira komwe kumatha kupangitsa zizindikilo zina - ndikuwopa komweko - kukuipiraipira.

Ganizirani pakupumira kwambiri ndikutuluka mkamwa mwanu, kumverera kuti mpweya umadzaza pang'onopang'ono pachifuwa ndi m'mimba kenako ndikuwasiya pang'onopang'ono. Pumirani mwa kuwerengera anayi, gwirani kwa mphindi, kenako pumirani kuti muwerenge anayi:

2. Dziwani kuti mukuchita mantha

Pozindikira kuti mukuchita mantha m'malo modwala mtima, mutha kukumbukira kuti izi ndi zakanthawi, zidzadutsa, ndikuti muli bwino.

Chotsani mantha oti mwina mukufa kapena kuti chiwonongeko chomwe chikuyandikira chikuyandikira, zonsezi ndi mantha. Izi zingakuthandizeni kuti muziyang'ana njira zina zochepetsera matenda anu.

3. Tsekani maso anu

Ziwopsezo zina zimachokera kuzomwe zimakusowetsani mtendere. Ngati muli pamalo othamanga ndi zokopa zambiri, izi zitha kudyetsa mantha anu.

Kuti muchepetse zovuta, tsekani maso anu mukamachita mantha. Izi zitha kuletsa zovuta zina zilizonse ndikuti zikhale zosavuta kuyang'ana kupuma kwanu.

4. Yesetsani kulingalira bwino

Kulingalira kumatha kukuthandizani kudziwa zomwe zikuzungulira inu. Popeza mantha amantha amatha kupangitsa kuti mukhale osagawika kapena kupatukana ndi zenizeni, izi zitha kuthana ndi mantha anu pamene akuyandikira kapena zikuchitikadi.

Yang'anani pa kutengeka kwanu komwe mumawadziwa, monga kukumba mapazi anu pansi, kapena kumva mawonekedwe a ma jeans anu m'manja mwanu. Izi zimakupangitsani kukhala olimba ndikukupatsani chinthu choti muganizirepo. WERENGANI ZOFUNIKATithandizeni kuyankha mafunso anu okhudza COVID-19.

Gawani mafunso anu ndi nkhawa zanu ndi Healthline kuti tikupatseni chidziwitso chothandiza kwa inu

5. Pezani chinthu choyang'ana

Anthu ena zimawawona kukhala chothandiza kupeza chinthu chimodzi kuti aziika chidwi chawo chonse panthawi yamantha. Sankhani chinthu chimodzi ndikuwonetseratu ndikuzindikira zonse zomwe zingatheke.

Mwachitsanzo, mutha kuwona momwe dzanja pa wotchi limagwedezeka ikangolira, ndikuti lakutsogolo pang'ono. Fotokozerani mawonekedwe, mtundu, mawonekedwe, ndi kukula kwa chinthucho kwa inu nokha. Ganizirani mphamvu zanu zonse pachinthu ichi, ndipo zizindikiritso zanu zimatha.

6. Gwiritsani ntchito njira zopumitsira minofu

Mofanana ndi kupuma kwambiri, njira zopumulitsira minofu zimatha kuthandiza kuyimitsa mantha anu munjira zake poyang'anira kuyankha kwa thupi lanu momwe mungathere.

Dziwani kupumula kamodzi panthawi, kuyambira ndi chinthu chophweka ngati zala mmanja mwanu, ndikusunthira mthupi lanu lonse.

Njira zopumulira zaminyewa zimakhala zothandiza kwambiri mukamazolowera kale.

7. Yerekezerani malo anu achimwemwe

Kodi ndi malo ati opumula kwambiri padziko lapansi omwe mungaganizire? Gombe lotentha ndi mafunde oyenda pang'onopang'ono? Nyumba yamapiri?

Dziyerekezereni muli pomwepo, ndipo yesetsani kuyang'ana pazambiri momwe mungathere. Ingoganizirani kukumba zala zanu mumchenga wofunda, kapena kununkhiza kununkhira kwakuthwa kwa mitengo ya paini.

Malowa akuyenera kukhala chete, odekha, komanso osangalala - kopanda misewu ya New York kapena Hong Kong, ngakhale mumakonda mizindayo m'moyo weniweni.

8. Chitani masewera olimbitsa thupi

Endorphins amasunga magazi akupopera nthawi yomweyo. Itha kuthandiza kusefukira thupi lathu ndi ma endorphin, omwe amatha kusintha malingaliro athu. Chifukwa chakuti mwapanikizika, sankhani masewera olimbitsa thupi ochepa thupi, monga kuyenda kapena kusambira.

Kupatula izi ndikuti ngati mukuwonjezera mpweya kapena mukuvutika kupuma. Chitani zomwe mungathe kuti mupume kaye.

9. Sungani lavender pamanja

Lavender amadziwika kuti amatonthoza komanso amachepetsa nkhawa. Ikhoza kuthandiza thupi lanu kumasuka. Ngati mukudziwa kuti mumakonda kuchita mantha, sungani mafuta enaake a lavenda pamanja ndikuyika ena m'manja anu mukakumana ndi mantha. Pumirani mu fungo.

Muthanso kuyesa kumwa lavender kapena tiyi wa chamomile. Zonsezi ndizopumula komanso zotonthoza.

Lavender sayenera kuphatikizidwa ndi benzodiazepines. Kuphatikizaku kumatha kuyambitsa tulo.

10. Bwerezani mantra mkati

Kubwereza mantra mkati kumatha kukhala kosangalatsa komanso kolimbikitsa, ndipo kumatha kukupatsani zomwe muyenera kumvetsetsa mukamachita mantha.

Kaya zangokhala kuti "Ichinso chitha," kapena mantra yomwe imalankhula ndi inu panokha, ibwerezeni pamutu mumutu mwanu mpaka mantha atayamba kuchepa.

11. Tengani benzodiazepines

Benzodiazepines itha kuthandizira kuthana ndi mantha ngati mutatenga kamodzi mukangomva kuukira.

Ngakhale njira zina zochizira mantha zitha kukhala zokonda, gawo lazamisala lazindikira kuti pali anthu ochepa omwe sangayankhe mokwanira (kapena mwanjira zina) kuzinthu zina zomwe zatchulidwa pamwambapa, motero, zidzadalira njira zamankhwala zothandizira.

Njirazi nthawi zambiri zimaphatikizapo benzodiazepines, zina zomwe zimakhala ndi chilolezo cha FDA pochiza vutoli, monga alprazolam (Xanax).

Chifukwa benzodiazepines ndi mankhwala akuchipatala, mungafunike matenda amantha kuti mukhale ndi mankhwala.

Mankhwalawa amatha kukhala osokoneza bongo, ndipo thupi limatha kusintha kwa nthawi. Iyenera kugwiritsidwa ntchito mochepa komanso pakafunika thandizo lalikulu.

Werengani nkhaniyi m'Chisipanishi