Nazi Zomwe Muyenera Kuchita Ngati Muli Ndi Mantha Pagulu

Zamkati

• 1. Sungani zida zanu modekha m'thumba kapena mgalimoto
• 2. Pitani kumalo abwino
• 3. Funsani thandizo ngati mukufuna
• 4. Dzichepetseni monga momwe mungakhalire kunyumba
• 5. Khalani pomwe muli
• Kugwiritsa ntchito njirazi kungathandize kuchotsa mphamvu zowopsa pagulu

Mantha pagulu akhoza kukhala owopsa. Nazi njira zisanu zowayendera mosamala.

Kwa zaka zingapo zapitazi, mantha amantha akhala gawo la moyo wanga.

Nthawi zambiri ndimakhala pafupifupi awiri kapena atatu pamwezi, ngakhale kuti ndapita miyezi ndisanakhale nayo, ndipo nthawi zambiri imachitikira kunyumba. Munthu akayamba kunyumba, ndikudziwa kuti ndimatha kupeza mafuta anga a lavenda ofunikira, bulangeti lolemera, ndi mankhwala ndikazifuna.

Patangopita mphindi zochepa, kugunda kwa mtima wanga kumachepa komanso kupuma kwanga kumakhala bwino.

Koma kukhala ndi mantha pagulu? Izi ndi zosiyana kwambiri.

Ndakhala ndikudziwika kuti ndikuchita mantha pa ndege, komwe ndi malo wamba wamba amantha nthawi zonse. Koma zimachitikanso m'malo osayembekezereka, monga golosale ndikakomedwa ndimipiringidzo ndi khamu. Kapenanso ngakhale bwato lowonera dolphin pomwe mafunde adayamba kukhala osasangalatsa.

M'malingaliro mwanga, zigawenga zapitazo zapagulu zimatuluka chifukwa zimamva kuti ndizolimba ndipo sindinali wokonzeka.

Kristin Bianchi, katswiri wa zamaganizo ku Maryland's Center for Anxiety & Behavioral Change, amakhulupirira kuti kuopa anthu kumabweretsa mavuto awo.

"Zimakhala zopweteka kwambiri kwa anthu kuchita mantha pagulu kuposa kunyumba chifukwa amakhala ndi zochitika zochepetsera komanso anthu m'nyumba zawo kuposa momwe amachitira pamalo opezeka anthu ambiri," akutero.

"Komanso, kunyumba, anthu amatha kukhala ndi mantha 'mseri' osawopa wina aliyense akuwona kupsinjika kwawo ndikudzifunsa chomwe chingakhale cholakwika," akuwonjezera.

Kuphatikiza pakumva kuti sindinakonzekere, ndinayeneranso kulimbana ndi manyazi komanso manyazi chifukwa chochita mantha pakati pa alendo. Ndipo zikuwoneka kuti sindili ndekha pankhaniyi.

Kusalana ndi manyazi, Bianchi akufotokoza, atha kukhala gawo lalikulu lazowopsa pagulu. Amalongosola makasitomala akuwulula kuti amawopa "kudzionetsera kapena 'kupanga mawonekedwe'" panthawi yamavuto pagulu.

"Nthawi zambiri amafotokoza kuti ali ndi nkhawa kuti ena angaganize kuti ndi 'openga' kapena 'osakhazikika.'”

Koma Bianchi ikutsindika kuti ndikofunikira kukumbukira kuti zizindikiritso zamantha mwina sizingadziwike kwa anthu ena.

"Nthawi zina, kupsinjika kwa munthu kumatha kuwonekera kwambiri kwa akunja, koma sizikutanthauza kuti [mlendo] azidzangodumpha kumvetsetsa zolakwika za [munthu yemwe akukumana ndi manthawo]. Owonerera akhoza kungoganiza kuti wodwalayo sakumva bwino, kapena kuti akhumudwa ndikukhala ndi tsiku loipa, "akuwonjezera.

Ndiye muyenera kuchita chiyani ngati mukukhala ndi mantha pagulu? Tidapempha a Bianchi kuti agawane maupangiri asanu kuti aziyenda m'njira yoyenera. Nazi zomwe akunena:

1. Sungani zida zanu modekha m'thumba kapena mgalimoto

Ngati mukudziwa kuti mumakonda kuchita mantha ndi ziwopsezo zomwe zimachitika kunja kwa nyumba yanu, bwerani mwakonzeka ndi chida chaching'ono.

Dr. Bianchi amalimbikitsa kuphatikiza zinthu zomwe zingakuthandizeni kuchepetsa kupuma kwanu komanso kulumikizana ndi pano. Zinthu izi zitha kuphatikiza:

• miyala yosalala
• mafuta ofunikira
• chibangili chamtengo kapena mkanda chokhudza
• botolo laling'ono la thovu loti liphulike
• kuthana ndi malingaliro olembedwa pamakadi a index
• mints
• buku la utoto

2. Pitani kumalo abwino

Kuwopsya kumatha kusiya thupi lanu lili lopuwala, chifukwa chake kumakhala kovuta kutuluka pagulu kapena kupita kumalo abata, abata. Izi zikachitika, yesetsani kusuntha thupi lanu ndikupeza malo opanda phokoso ndipo ali ndi zoyambitsa zochepa kuposa malo akulu aboma.

“Izi zitha kutanthauza kutuluka panja pomwe pali malo ambiri ndi mpweya wabwino, kukhala muofesi yopanda anthu ngati mukugwira ntchito, kusamukira pamsewu wopanda kanthu pagalimoto, kapena kuyika mahedifoni oletsa phokoso ngati sizingatheke malo abata m'malo aliwonsewa, "akufotokoza Bianchi.

Mukakhala mu danga latsopanoli, kapena mutayatsa mahedifoni anu okulepheretsani phokoso, Bianchi imalangizanso kuti mupume pang'ono, ndikupumira pang'ono ndikugwiritsa ntchito zida zina zothana ndi mantha.

3. Funsani thandizo ngati mukufuna

Kuopsa kwanu kumatha kukhala koopsa kotero kuti mumamva ngati kuti simungathe kuthana nawo nokha. Ngati muli nokha, ndibwino kufunsa munthu wina pafupi kuti akuthandizeni.

"Palibe njira imodzi yokhayo yopempherera thandizo pakagwa mantha. Chifukwa munthu wamba mumsewu mwina sangadziwe choti achite poyankha pempho loti athandize wina yemwe akuchita mantha, kungakhale kothandiza kulemba pa khadi pasadakhale zomwe mungafune kuchokera kwa mlendo chochitika chotere, ”akulangiza a Bianchi.

"Mwanjira imeneyi, mutha kuwona mndandandawu kuti musunge kukumbukira kwanu ngati mungafune thandizo kuchokera kwa munthu wosadziwika panthawi yamantha."

Bianchi akuwonjezera kuti, popempha thandizo, ndizothandiza kwambiri kufotokozera pasadakhale kuti mukuchita mantha ndipo mukufuna thandizo. Kenako fotokozerani mtundu wa chithandizo chomwe mukufuna, monga kubwereka foni, kukwera takisi, kapena kufunsa njira yolowera kuchipatala chapafupi.

4. Dzichepetseni monga momwe mungakhalire kunyumba

Ngati muli pagulu, pitani ku njira zanu zanthawi zonse kuti muthandizidwe, Bianchi akutero.

Amatchula njira zothandiza kwambiri monga:

• kuchepetsa kupuma kwanu (mutha kugwiritsa ntchito pulogalamu yam'manja kuti ikuthandizeni kupumula)
• kupuma kuchokera pachifuwa chanu
• kubweretsa nokha mu mphindi ino
• bwerezani zomwe mwakumana nazo mkati

5. Khalani pomwe muli

Pomaliza, a Dr. Bianchi amalimbikitsa kuti musabwezere kunyumba molunjika pakakhala mantha pagulu. M'malo mwake, amalimbikitsa makasitomala kuti akhalebe komwe ali ndikuchita zodzisamalira zomwe zilipo.

Izi zingaphatikizepo:

• kumwa chakumwa chofewa kapena chozizira
• kukhala ndi chotukuka kuti mubwezeretse shuga m'magazi
• kuyenda mosangalala
• kusinkhasinkha
• kufikira munthu wothandizira
• kuwerenga kapena kujambula

Kugwiritsa ntchito njirazi kungathandize kuchotsa mphamvu zowopsa pagulu

Mantha pagulu akhoza kukhala owopsa, makamaka ngati simunakonzekere komanso muli nokha. Kudziwa njira zamomwe mungayendetsere chimodzi, ngati zichitika kapena zitachitika, kungatanthauze kuchotsa mphamvu yakuwopseza pagulu.

Ganizirani zodziwa njira zomwe zatchulidwa pamwambapa. Kuti mumve zambiri zamomwe mungachitire mantha, mutu apa.

Shelby Deering ndi wolemba moyo yemwe amakhala ku Madison, Wisconsin, yemwe ali ndi digiri yaukadaulo. Amachita bwino kwambiri polemba zaumoyo ndipo pazaka 13 zapitazi adathandizira m'malo ogulitsira dziko kuphatikiza Prevention, Runner's World, Well + Good, ndi zina zambiri. Pamene sakulemba, mudzamupeza akusinkhasinkha, akusaka zinthu zatsopano zokongola, kapena akufufuza misewu yakomweko ndi amuna awo ndi corgi, Ginger.