Njira 10 Zothana ndi Kumverera Kolemedwa

Zamkati

• Ngati mukufuna thandizo pano
• 1. Phunzirani zina zolimbitsa
• 2. Yesani kusinkhasinkha kwa thupi
• Momwe mungapangire thupi
• 3. Imani kaye ndi kupuma movutikira
• 4. Vulani zidziwitso zanu
• 5. Chokani
• 6. Pewani kudalira zinthu
• 7. Pangani njira yanu yodzilimbikitsira
• Pezani zomwe zimakulimbikitsani
• 8. Lembani
• 9. Konzekerani patsogolo
• 10. Yesetsani kuthandizidwa
• Kusuntha: 15 Minute Yoga Flow for nkhawa

Kuyendera limodzi ndi ntchito. Kulipira lendi. Kudzidyetsa nokha. Kuchita ndi mavuto am'banja. Kusunga maubale. Kuchita ndi kuzungulira kwamaola kwamaola 24. Izi ndi zochepa chabe mwazinthu zomwe zitha kuzungulirazungulira mumutu mwanu nthawi iliyonse.

Kumva kuthedwa nzeru ndichimodzi mwazinthu zosasangalatsa kwambiri pokhala munthu, koma zimachitikira aliyense nthawi ina. Ndipo si zachilendo kuti nthawi zina mumapezeka mukuganiza Sindingathenso kuzitenganso, makamaka pamene mukuwoneka kuti simukupuma.

Ngati nthawi zonse mumakhala m'mphepete kapena mumamva ngati kuwira kwanu kwatsala pang'ono kuphulika, kuyesetsa kulingalira kungakhale kothandiza kwambiri.

"Kulingalira komweko ndikungotenga chidwi osaweruza," atero a Pooja Lakshmin, MD, katswiri wazamisala. Mutha kuyeseza m'njira zambiri, kuyambira pakuyang'ana mpweya wanu ndikuyenda mozungulira mukamayang'ana mitundu ndikumveka mozungulira.

Mukuwona ngati kulingalira ndi chinthu chimodzi chokha chomwe mungapanikizike nacho? Yesani maupangiri 10 pansipa kuti mumange muzomwe mumachita tsiku ndi tsiku.

Ngati mukufuna thandizo pano

Ngati mukuganiza zodzipha kapena mukuganiza zodzipweteka nokha, mutha kuyimbira Substance Abuse and Mental Health Services Administration ku 800-662-HELP (4357).

Hotline ya 24/7 ikulumikizani ndi zithandizo zamaganizidwe mdera lanu. Akatswiri ophunzitsidwa amathanso kukuthandizani kuti mupeze zofunikira za boma lanu ngati mulibe inshuwaransi yazaumoyo.

1. Phunzirani zina zolimbitsa

Ngati mukumva kuti mwatopa komanso kuda nkhawa, njira imodzi yofulumira kwambiri yodzikhalira ndikulingalira mwanzeru zanu, atero a Lakshmin. "Zochita zilizonse zomwe zimabweretsa m'thupi lanu zimathandiza kuti muchepetse nkhawa yomwe mukulankhula."

Izi zitha kukhala zophweka ngati kukhala pampando wanu waofesi, kutsitsa nsapato zanu, ndikuyika mapazi onse pansi. Lakshmin akuti: "Mvereni pansi. "Zikumveka bwanji?"

Kumvera nyimbo kapena kutenga nawo mbali fungo lililonse mozungulira ukakhala poyeserera.

Tilinso ndi njira zina zowonjezera 30 zomwe mungachite pafupifupi kulikonse.

2. Yesani kusinkhasinkha kwa thupi

Kuchita masewera olimbitsa thupi mwachangu ngati kusanthula thupi kumathandizanso kuthana ndi kupsinjika, malinga ndi katswiri wazamalamulo wazachipatala Annie Hsueh, PhD.

"Mutha kusanthula thupi lanu kuyambira kumutu mpaka kumapazi, ndipo mukawona kulumikizana kulikonse m'minyewa yanu, ingochotsani kulimbanako."

Momwe mungapangire thupi

Mutha kuchita izi pa basi, pa desiki yanu, pabedi - kulikonse, kwenikweni.

1. Pezani malo abwino okhala pomwe mungakhale ndi mapazi onse olimba pansi. Tsekani maso anu.
2. Bweretsani kuzindikira kumapazi anu ndi momwe akumvera akumakhudzira pansi.
3. Pang'onopang'ono bweretsani chidziwitso chonsecho, kudzera m'miyendo yanu, torso, chifuwa, ndi mutu.
4. Mukazindikira madera osiyanasiyana mthupi lanu, zindikirani malo aliwonse omwe akumva kukhala othinana kapena olimba.
5. Tulutsani mavutowo ngati mungathe, koma osapanikizika ngati simungathe. Ingovomerezani ndikupita kwina.
6. Tsegulani maso anu modekha.

3. Imani kaye ndi kupuma movutikira

Mudazimva kangapo konse, koma kupuma pang'ono ndikupumira pang'ono kumatha kusintha kwambiri, atero a psychiat Indra Cidambi, MD. "Mukakhumudwa, kupuma kwanu kumakhala ngati kochepa komanso nkhawa."

Nthawi yotsatira mukadzimva wokhumudwa:

1. Yesani kutseka maso anu. Ndi dzanja limodzi pamtima panu ndi dzanja lina pamimba panu, yang'anani kupuma kozama kuchokera pachikopa chanu.
2. Kuwerengetsa zisanu pakati pa mpweya uliwonse ndi kutulutsa mpweya.
3. Bwerezani nthawi zosachepera 10, kapena kupitilira apo ngati pakufunika kutero. Izi zichepetsa kugunda kwa mtima wanu ndikupatsanso mpweya wofunikira kwambiri wamagazi.

4. Vulani zidziwitso zanu

Ndikosavuta kuti malingaliro anu alandidwe ndi zidziwitso zanthawi zonse kuchokera pafoni yanu. Amatha kumva kuti sangasokoneze, koma pakapita nthawi, amatha kuwononga chidwi chanu komanso malingaliro anu.

Ngati ndi kotheka, zimitsani zidziwitso pazinthu zomwe sizofunikira kwenikweni, monga zidziwitso zankhani, zidziwitso zapa media media, ndi imelo yantchito (makamaka pambuyo pa nthawi yantchito).

Mutha kupitako pang'ono poyesetsa kuti muzimitsa foni yanu kwa nthawi yayitali tsiku lililonse.

5. Chokani

Nthawi zina, chinthu chabwino kwambiri kuchita mukapanikizika ndikungopita kwakanthawi, atero Cidambi.

“Pali maulumikizano omveka bwino pakati pa kuwala kwa dzuwa, chilengedwe, ndi mawonekedwe. Ngakhale kuyenda kwa mphindi 5 mozungulira njirayo kumatha kukuthandizani kuti mubwerere kuntchito kwanu mutatsitsimutsidwa komanso kuyang'ana kwambiri, ”akutero.

6. Pewani kudalira zinthu

Malinga ndi Cidambi, muyeneranso kupewa kudalira zinthu monga mowa kapena mankhwala osokoneza bongo kuti muthane ndi malingaliro anu. "Ngakhale zimatha kupatsa mpumulo kwakanthawi, zotsatira zake zimatha kukulitsa nkhawa, kupsinjika, komanso kupsinjika," akufotokoza.

Kuphatikiza apo, zinthuzi zimatha kusokoneza momwe mumagonera komanso kudya, zomwe sizingakuthandizeni.

Nthawi yotsatira mukakopeka kuti mupeze mowa panthawi yopanikizika, tengani kanthawi kuti muwone mndandandawu kuti muwone ngati pali china chake chomwe chingakuthandizeni.

7. Pangani njira yanu yodzilimbikitsira

Hsueh amalimbikitsa kudzipeputsa poyang'ana mphamvu zathu zisanu kuti muchepetse kukhumudwa kwamaganizidwe. Gwirani zomwe malingaliro anu amapeza zolimbikitsa ndikuzisunga munthawi yopanikizika kwambiri.

Pezani zomwe zimakulimbikitsani

Ganizirani mafunso awa kuti akuthandizeni kupeza zotonthoza zamaganizidwe anu onse:

• Masomphenya. Ndi chiyani chokongola chomwe mumawona pozungulira? Kodi muli ndi luso lomwe mumakonda?
• Kumva. Ndi mawu ati omwe ali osangalatsa kapena otonthoza kwa inu? Awa akhoza kukhala nyimbo, kumveka kwa mphaka wanu, kapena china chilichonse chomwe mungapeze.
• Fungo. Kodi muli ndi fungo lokonda kwambiri? Kodi pali kandulo yomwe imakupatsani chiyembekezo?
• Lawani. Kodi mumakonda chiyani? Ndi chakudya chiti chomwe chimakukumbutsani za kukumbukira kosangalala?
• Kukhudza. Kodi muli ndi bulangeti kapena mpando wokondedwa? Kodi mungasambe mofunda kapena kuvala sweta yomwe mumakonda?

8. Lembani

Kulemba zolemba ndi chida chodabwitsa kwambiri chothanirana ndi opanikizika. "Izi zimakupatsani mwayi wogwiritsa ntchito momwe mukumvera komanso ngakhale kukhazikitsa njira yoyendetsera izi pongolemba," akutero Cidambi.

Mukakhala ndi nkhawa, zimakhala zovuta kulemba cholembera. Pofuna kuti zinthu zisamavutike, ingotengani chinthu chimodzi kapena ziwiri zomwe zili m'maganizo mwanu kapena muziyang'ana pamutu umodzi.

9. Konzekerani patsogolo

Kuda nkhawa komanso kupsinjika nthawi zambiri kumachokera pakumverera kopanda malire. Khalani masitepe awiri patsogolo panu podziwa zinthu zomwe zingakhale zovuta mtsogolo.

Zachidziwikire, simungathe kuchita izi ndi chilichonse, koma ngati mukudziwa kuti muli ndi msonkhano waukulu sabata yamawa, konzani kuchokera pakuthandizira kwina kapena khalani ndi nthawi kuti muchepetse nkhawa pambuyo pake.

Muthanso:

• Funsani anzanu kapena abale kuti akuthandizeni posamalira ana mukadziwa kuti muli ndi tsiku lotanganidwa.
• Konzekerani zakudya zina kuti muchotse zolemetsazo.
• Chenjezani mnzanu kuti mungafunike thandizo lina.
• Uzani anzanu kuti mudzakhala otanganidwa ndi ntchito inayake ndipo simudzakhala okonzeka kugwira ntchito yambiri masiku angapo.

10. Yesetsani kuthandizidwa

Musachepetse mphamvu yakudalira okondedwa mukakhala ndi zovuta. "Pemphani anzanu kapena abale anu kuti akuthandizeni," akutero a Hsueh. "Mutha kuwadziwitsanso momwe angakuthandizireni - kodi mungafune kuti amalize ntchito limodzi nanu, azichita nawo zosangalatsa, kapena azikumverani mukawulula?"

Kugwira ntchito ndi othandizira kungathandizenso kuzindikira zomwe zikukulepheretsani ndikupanga zida zothanirana ndi nkhawa komanso nkhawa. Mukuda nkhawa ndi mtengo wake? Kuwongolera kwathu kuchithandizo cha bajeti iliyonse kungathandize.

Kusuntha: 15 Minute Yoga Flow for nkhawa