Njira 10 Zochepetsera Kuda Nkhawa

Zamkati

• 1. Khalani otakataka
• 2. Musamamwe mowa
• 3. Siyani kusuta
• 4. Muzitsika ndi tiyi kapena khofi
• 5. Muzigona pang'ono
• 6. Sinkhasinkha
• 7. Idyani chakudya chopatsa thanzi
• 8. Yesetsani kupuma movutikira
• 9. Yesani aromatherapy
• 10. Imwani tiyi wa chamomile
• Tengera kwina
• 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.

Kuda nkhawa kwina ndi gawo labwinobwino la moyo. Ndi chotulukapo chokhala mdziko lomwe nthawi zambiri limakhala losokonekera. Kuda nkhawa sikuli konse koipa, komabe. Zimakupangitsani kuzindikira zoopsa, zimakulimbikitsani kukhala okonzeka komanso okonzeka, komanso kukuthandizani kuwerengera zoopsa. Komabe, nkhawa ikakhala vuto tsiku lililonse, ndi nthawi yoti muchitepo kanthu isanakwane. Kuda nkhawa kosathetseka kumatha kukhudza moyo wanu. Onetsetsani poyesa malingaliro pansipa.

1. Khalani otakataka

Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti mukhale ndi thanzi labwino komanso thanzi lanu. Kuchita masewera olimbitsa thupi nthawi zonse kumagwiranso ntchito ngati mankhwala kuti muchepetse nkhawa kwa anthu ena. Ndipo sikungokhala kukonza kwakanthawi; Mutha kukhala ndi nkhawa kwa maola ambiri mutatha kuchita masewera olimbitsa thupi.

2. Musamamwe mowa

Mowa ndiwowonjezera. Kumwa kapu ya vinyo kapena chala cha kachasu mitsempha yanu ikawombedwa kumatha kukutonthozani poyamba. Phokoso likangotha, komabe, nkhawa imatha kubwereranso ndi kubwezera. Ngati mumadalira mowa kuti muchepetse nkhawa m'malo mochotsa muzu wamavuto, mutha kuyamba kudalira mowa.

3. Siyani kusuta

Osuta fodya nthawi zambiri amatenga ndudu panthawi yamavuto. Komabe, monga kumwa mowa, kukoka fodya mukapanikizika ndikutheka msanga komwe kumangowonjezera nkhawa pakapita nthawi. yawonetsa kuti ukangoyamba kumene kusuta m'moyo, zimawonjezera chiopsezo chokhala ndi nkhawa pambuyo pake. Kafukufuku akuwonetsanso kuti chikonga ndi mankhwala ena mu utsi wa ndudu amasintha njira muubongo wolumikizidwa ndi nkhawa.

4. Muzitsika ndi tiyi kapena khofi

Ngati mumakhala ndi nkhawa, caffeine si mnzanu. Caffeine imatha kubweretsa mantha komanso jitters, zomwe sizabwino ngati muli ndi nkhawa. Kafukufuku wasonyeza kuti caffeine imatha kuyambitsa kapena kukulitsa nkhawa. Zingayambitsenso mantha kwa anthu omwe ali ndi vuto la mantha. Kwa anthu ena, kuchotsa caffeine kumatha kusintha kwambiri nkhawa.

5. Muzigona pang'ono

Kusowa tulo ndi chizindikiro chofala cha nkhawa. Pangani kugona kukhala kofunika kwambiri mwa:

• kugona kokha usiku mutatopa
• osamawerenga kapena kuonera TV pakama
• osagwiritsa ntchito foni yanu, piritsi, kapena kompyuta pakama
• osataya ndikutembenuka pabedi panu ngati simungathe kugona; dzuka nupite kuchipinda china kufikira utayamba kugona
• kupewa caffeine, chakudya chachikulu, ndi chikonga musanagone
• kusunga chipinda chanu mdima ndi ozizira
• kulemba nkhawa zanu musanagone
• kugona nthawi yomweyo usiku uliwonse

6. Sinkhasinkha

Cholinga chachikulu cha kusinkhasinkha ndikuchotsa malingaliro osokonekera m'mutu mwanu ndikuwasintha ndi bata ndi kulingalira kwakanthawi. Kusinkhasinkha kumadziwika pothana ndi nkhawa komanso nkhawa. Kafukufuku wochokera kwa John Hopkins akuwonetsa kuti mphindi 30 zakusinkhasinkha tsiku ndi tsiku zitha kuchepetsa nkhawa komanso kukhala ngati wopanikizika.

7. Idyani chakudya chopatsa thanzi

Kuchuluka kwa shuga m'magazi, kuchepa kwa madzi m'thupi, kapena mankhwala azakudya zopangidwa monga zokometsera zokometsera, mitundu yokumba, ndi zoteteza kumatha kupangitsa kusintha kwa malingaliro kwa anthu ena. Chakudya chokhala ndi shuga wambiri chimatha kukhudzanso mtima. Ngati nkhawa yanu ikukulirakulira mukamadya, onani momwe mumadyera. Khalani ndi madzi okwanira, chotsani zakudya zomwe zasinthidwa, ndipo idyani chakudya chopatsa thanzi chokhala ndi chakudya chambiri, zipatso ndi ndiwo zamasamba, komanso mapuloteni owonda.

8. Yesetsani kupuma movutikira

Kupuma pang'ono, kupuma mofulumira kumakhala kofala ndi nkhawa. Zitha kupangitsa kugunda kwamtima, chizungulire kapena kupepuka, kapenanso mantha. Kuchita masewera olimbitsa thupi - kupumira mwadala, ngakhale kupuma pang'ono - kumatha kuthandizira kupuma bwino ndikuchepetsa nkhawa.

9. Yesani aromatherapy

Aromatherapy imagwiritsa ntchito mafuta onunkhira ofunikira kuti alimbikitse thanzi. Mafutawo amatha kutulutsa mpweya mwachindunji kapena kuwonjezeredwa kusamba lotentha kapena kufalitsa. Kafukufuku wasonyeza kuti aromatherapy:

• kumakuthandizani kumasuka
• kumakuthandizani kugona
• kumalimbikitsa chisangalalo
• amachepetsa kugunda kwa mtima ndi kuthamanga kwa magazi

Mafuta ena ofunikira omwe amagwiritsidwa ntchito kuti athetse nkhawa ndi awa:

• bergamot
• lavenda
• wanzeru clary
• chipatso champhesa
• ylang ylang

Gulani pa intaneti pa bergamot, lavender, clary sage, manyumwa, ndi mafuta a ylang ylang.

10. Imwani tiyi wa chamomile

Kapu ya tiyi ya chamomile ndi njira yodziwikiratu yanyumba yotontholetsa mitsempha yosokonekera ndikulimbikitsa kugona. Wowonetsa chamomile amathanso kukhala mnzake wamphamvu motsutsana ndi matenda amisala wamba. Kafukufukuyu anapeza kuti anthu omwe amatenga makapisozi achi German chamomile (mamiligalamu 220 mpaka kasanu patsiku) adachepetsa kwambiri mayeso omwe amayesa zizindikiro za nkhawa kuposa omwe adapatsidwa malowa.

Nayi tiyi wa chamomile wosankha.

Tengera kwina

Ngati mukukhala ndi nkhawa, kuyesa malingaliro pamwambapa kungakuthandizeni kukhazika mtima pansi. Kumbukirani, mankhwala apanyumba angathandize kuchepetsa nkhawa, koma sizilowa m'malo mwa akatswiri. Kuchuluka kwa nkhawa kumafunikira mankhwala kapena mankhwala akuchipatala. Lankhulani ndi dokotala wanu za nkhawa zanu.

Kusuntha: 15 Minute Yoga Flow for nkhawa