Chifukwa Chomwe Mumakhala Ndi Moyo Wosalira Pambuyo Pothandizidwa, Chofotokozedwa Ndi Ubwino Wa Mental Health

Zamkati

• Choyamba, Kodi Trauma Therapy N'chiyani?
• Zizindikiro Zakuthupi za Therapy Work
• Kulumikizana Kwa Ubongo-Thupi
• Kuchotsa Zoipa
• Kusokonezeka, Kutayika Kwambiri
• Physiology ya Trauma Therapy
• Zizindikiro Zodziwika Kwambiri Pambuyo pa Chithandizo
• Momwe Mungakonzekere Kusankhidwa Kwachirengedwe Chachikulu
• Kodi Mumatani Mukalandira Thandizo Kuti Muzimva Bwino
• Zili bwino!
• Koposa Zonse, Dzikomereni Mtima
• Onaninso za

Mukumverera ngati sh * mutalandira chithandizo? Sizi (zonse) m'mutu mwanu.

"Chithandizo, makamaka chithandizo cha opwetekedwa mtima, chimangowonjezereka nthawi zonse chisanakhale bwino," akutero a Nina Westbrook, L.M.F.T. Ngati mwachitapo zoopsa - kapena kungogwira ntchito yothandizidwa - mukudziwa kale izi: Sizovuta. Uku sikuli "kukhulupirira ndi kukwaniritsa," chitsimikizo chabwino, kupeza chithandizo champhamvu chamkati mwanu, koma "chilichonse chimapweteka".

Nthabwala pambali, kukumba zovuta zam'mbuyomu komanso zochitika zowopsa, zokumana nazo kuyambira ali mwana, ndi zokumbukira zina zofananira, zokumana nazo zimatha kukupweteketsani - osati m'maganizo chabe, koma mwakuthupi. Ndi chinthu chomwe katswiri wazamaubongo Caroline Leaf, Ph.D, amatcha "chithandizo."

"Kuzindikira kowonjezeka kuchokera pantchito yomwe mukugwira pamaganizidwe anu (zomwe ndizovuta kwambiri, kungonena zochepa), kumakulitsa mphamvu yanu yodziyimira pawokha," akutero a Leaf. "Izi zitha kukulitsanso nkhawa komanso nkhawa chifukwa mukuyamba kuzindikira zambiri zomwe mukukumana nazo, momwe mudakwanitsira kupsinjika ndi kupsinjika kwanu, komanso chifukwa chake muyenera kukumana ndi zovuta zina zamkati. . "

Komanso, mutha kumva kuti mukumenyedwa pambuyo poti mwalandira chithandizo. Ichi ndi chochitika chenicheni chomwe mwina mwakhala mukukumana nacho osazindikira. Kodi migraine yanu yomaliza inali tsiku lomwelo ulendo wanu womaliza wamisala? Kodi mudawona othandizira anu ndikumva kutheratu tsiku lonse? Simuli nokha. Akatswiri ochokera m'magawo onse azachipatala adatsimikizira kuti kutopa kwapambuyo pamankhwala, zowawa, ngakhalenso zizindikiro za matenda sizingokhala zenizeni, koma zofala kwambiri.

"Ichi ndichifukwa chake ndikofunikira kuti ochiritsa azikhala patsogolo pazamankhwala ndi makasitomala awo," akutero Westbrook. "[Zizindikirozi ndi] zachibadwa komanso zachilengedwe, komanso chitsanzo chabwino kwambiri cha kugwirizana kwa maganizo ndi thupi. Ubwino suli chabe thupi lathu, koma maganizo athu - zonse zimagwirizanitsidwa."

Choyamba, Kodi Trauma Therapy N'chiyani?

Chifukwa zodabwitsazi ndizofunikira makamaka mukamachita zoopsa, zimathandiza kufotokoza tanthauzo lake.

Anthu ambiri amakumana ndi zoopsa zina, ngakhale akudziwa kapena ayi. "Kupwetekedwa mtima kumakhudzana ndi zomwe zidatigwera zomwe sitingathe kuzilamulira, ndipo nthawi zambiri zimabweretsa chiwopsezo chachikulu," akufotokoza a Leaf. "Izi zikuphatikizapo zinthu monga zovuta zaubwana, zokumana nazo zoopsa pa msinkhu uliwonse, kupwetekedwa kwa nkhondo, ndi mitundu yonse ya nkhanza, kuphatikizapo nkhanza zaufuko ndi kuponderezana ndi chikhalidwe cha anthu. Zimangochitika mwadala ndipo zakhala zikugwiritsidwa ntchito kwa munthu, zomwe nthawi zambiri zimawapangitsa kukhala omasuka m'maganizo ndi m'thupi. , wotopa, ndi wamantha."

Zomwe zimasiyanitsa zoopsa ndi mitundu ina ndizosavuta, koma Westbrook adagawana mfundoyi:

• Kungakhale mankhwala omwe mumalandira mukakumana ndi vuto ndipo muwona kusintha kwamakhalidwe anu. (Ganizirani: PTSD kapena nkhawa imakhudza moyo wanu watsiku ndi tsiku.)
• Itha kukhala mankhwala wamba momwe zoopsa zam'mbuyomu zimabwera kudzera muntchito ndi othandizira.
• Kungakhale mankhwala enieni omwe mungafune mukamakumana ndi zoopsa.

“Kupsinjika maganizo m’maganizo ndi pamene chochitika chodetsa nkhaŵa chimachitika, ndipo chifukwa cha chochitika chodetsa nkhaŵa chimenecho, munthu amakhala wopanikizika kwambiri ndipo amalephera kupirira bwino, kapena kuvomereza malingaliro ake ponena za chochitikacho,” akufotokoza motero Westbrook.

Chithandizo cha zoopsa - kaya akufuna kapena mwangozi - si nthawi yokhayo yomwe mungapezeko "vuto la mankhwala" amtundu uliwonse. Westbrook akufotokoza kuti: "Malingaliro onse omwe amabwera panthawi yonse yothandizirayi akhoza kukupangitsani inu kutopa kapena ndi zizindikilo zina zathupi." "Ichi ndichifukwa chake ndikofunikira kudziwa kuti iyi ndi gawo labwinobwino la njirayi, ndipo iyenera kutha pakutha pomwe njira zochiritsira zikuyendera."

Zizindikiro Zakuthupi za Therapy Work

Ngati simukugwira ntchito yovulaza, mankhwalawa akhoza kukupatsani mpumulo, kudzidalira, kapena mphamvu, atero a Forrest Talley, Ph.D. "Zomwe ndimachita mthupi mwathu zomwe ndakhala ndikuchita ndikusiya mankhwala mosakhazikika, kapena ndi mphamvu zowonjezera; komabe, kusintha kwa thupi la munthu kumakhala kofala pambuyo pamisonkhano yayikulu yama psychotherapy." Ichi ndichifukwa chake.

Kulumikizana Kwa Ubongo-Thupi

"Chifukwa cha kulumikizana pakati pa ubongo ndi thupi, sizingakhale zachilendo kuti [mankhwala amisala] ayi Talley ananenanso kuti: “Pamene ntchitoyo ili yolimba mtima kwambiri, m’pamenenso imakhala ndi mwayi wosonyeza mmene thupi likukhudzidwira.

Westbrook akuti kupsinjika kumatha kugwiritsidwa ntchito ngati chitsanzo chatsiku ndi tsiku kuti mumvetsetse bwino zomwe zikuchitika ndikumvetsetsa izi. Iye anati: “Kupsinjika maganizo ndi chimodzi mwa zinthu zimene timamva kwambiri pamoyo wathu watsiku ndi tsiku. “Kaya mukuphunzira mayeso, kukonzekera ulaliki, kapena kupita kokacheza koyamba ndi munthu watsopano, mukhoza kukhala ndi nkhawa komanso kusangalala. Anthu ena anganene kuti ali ndi ‘dzenje m’mimba mwawo. pamene ena amati 'ali ndi agulugufe,' - ndipo anthu ena amati 'adziwononga okha.' Ndipo nthawi zina amatero! (Onani: 10 Njira Zolimbitsa Thupi Thupi Lanu Limayankha Kupsinjika)

Izi zimakulitsidwa mu chithandizo cha trauma. "Ndi chithandizo chamankhwala osokoneza bongo, zizindikilo zimapezeka kwambiri, komanso m'njira yayikulu kwambiri," akutero. "Pali zizindikilo zingapo zakuthupi [zomwe zimatha kuchitika] kuchokera pakuthyola zovuta ndikudutsa munthawi yovulala." Kwa aliyense amene ali ndi thovu lopindika, mukudziwa momwe zimapwetekera zisanakhale bwino - ganizirani ngati thovu likugudubuza fascia yolimba kwambiri, koma ubongo wanu.

Kuchotsa Zoipa

Mwinamwake mukubweretsa zambiri ku gawo lanu la mankhwala kuposa momwe mukuganizira. "Mukakhala ndi zovuta zomwe zimamangirira - ngati simukuzisamalira - zimapitirizabe kumanga, ndipo zimakhala m'thupi mwanu mwakuthupi," anatero katswiri wa zamaganizo Alfiee Breland-Noble, Ph.D., MHSc., wotsogolera. ya Project ya AAKOMA, yopanda phindu yoperekedwa ku chisamaliro chaumoyo ndi kafukufuku.

Chifukwa chake, zoopsa zosungidwa. Simukuzikonda, kotero mumazinyamula, ngati kabati yamaganizo ...

"Timakonda kupondereza zinthu chifukwa kuzindikira kuzindikira kukumbukira zopweteka za poizoni kumabweretsa mavuto, ndipo sitimakonda kukhala osasangalala kapena kumva kusatsimikizika ndi kupweteka," akufotokoza a Leaf. "Monga anthu, tili ndi chizolowezi chopewa ndikupondereza m'malo mokomera, kukonza, ndikuzindikiranso ululu, womwe ubongo udapangidwa kuti uchite kuti ukhale wathanzi. Ichi ndichifukwa chake kupondereza zovuta zathu sikugwira ntchito ngati yankho lokhazikika, chifukwa Malingaliro athu ndi enieni komanso olimba; ali ndi dongosolo, ndipo adzaphulika (nthawi zambiri ngati mapiri) nthawi ina m'miyoyo yathu, mwakuthupi ndi m'maganizo. "

Koma musamve chisoni pakumva "zoyipa" - inu zosowa kumva malingaliro amenewo! "Tikukhala munthawi yomwe timafuna kumva bwino nthawi zonse, ndipo pomwe timakhala osasangalala, okhumudwa, okhumudwa kapena okwiya onse amadziwika kuti ndi 'oyipa,' ngakhale ali mayankho athanzi pamavuto," akutero a Leaf. "Machiritso abwino amakuthandizani kukumbatira, kukonza, ndi kuzindikiranso zomwe munakumana nazo m'mbuyomu, zomwe mosakayikira zidzakhudza ululu, koma izi zikutanthauza kuti ntchito yochiritsa yayamba."

Kusokonezeka, Kutayika Kwambiri

Zowopsa zonsezo? Sanasangalale pomwe amasungidwa, ndipo mwina akumva zoopsa kutulukanso. "Mukupanga zizolowezi zoopsa komanso zoopsa, ndikumakumbukira zambiri zam'mutu, zam'maganizo, komanso zakuthupi kuchokera kumutu wosazindikira," akufotokoza a Leaf.

Kukumba mu zoopsa zomwe zasungidwa ndi kupsinjika maganizo kudzakhala kovuta kwambiri m'masabata angapo oyambirira a chithandizo, akutero Leaf. Apa ndi "pamene malingaliro anu, ndi zikumbutso zawo zikwizikwi zolowetsedwa m'maganizo ndi m'thupi, akusunthira kuchoka kumalingaliro osazindikira kupita m'maganizo ozindikira," akutero. Ndipo ndizomveka kuti kubweretsa zokumbukira zopweteka komanso zokumana nazo muzomvera kwanu kumakhala kosavomerezeka.

Breland-Noble anati: "Chomwe chimaphatikiza zovuta zonse zomwe zasungidwa ndimavuto amisala komanso matenda amisala." "Ikani zonsezi palimodzi, ndipo pofika nthawi yomwe mumakhala ndi katswiri wazachipatala ndikuyamba kukonza, simukungotulutsa zomwe zachitika posachedwa [zomwe mudalankhulapo]," akutero, koma zokumana nazo zonse, zokumbukira, zizolowezi, zoopsa zomwe mwazisunga. "Ndizomveka kuti imatulutsa m'thupi lanu momwe imasungidwira m'thupi lanu, yosungidwa m'maselo anu, momwe mumamvera, komanso m'thupi lanu," akutero.

Physiology ya Trauma Therapy

Pali matanthauzidwe akuthupi, asayansi pazambiri za izi. "Ngati chithandizo chadzetsa kupsyinjika kwakukulu (mwachitsanzo, kubwereza zokumbukira zoopsa) ndiye kuti pangakhale kuchuluka kwa cortisol, ndi catecholamines," akufotokoza Talley.

Mwachidule, cortisol ndi catecholamines ndi mankhwala omwe thupi lanu limatulutsa panthawi yachisokonezo. Cortisol ndi timadzi tating'onoting'ono (timadziwika kuti timadzi ta nkhawa), pomwe ma catecholamines amakhala ndi ma neurotransmitters angapo, kuphatikiza epinephrine ndi norepinephrine (omwe amatchedwanso adrenaline ndi noradrenaline). (Chochititsa chidwi n'chakuti, catecholamines ndi chimodzi mwa zifukwa zomwe mungakhumudwitse m'mimba mutatha kuchita masewera olimbitsa thupi.)

"Izi zingayambitse kugunda kwa mtima mofulumira, kutuluka thukuta, kupweteka kwa mutu, kutopa kwa minofu, ndi zina," akutero Talley. "[Iyi] sindiwo mndandanda wathunthu wamankhwala kapena mayankho amthupi pochiritsa matenda amisala, koma amangofuna kuti timve bwino. Psychotherapy imakhudza umagwirira ubongo, ndipo izi, zimawonekeranso kudzera kuzizindikiro zakuthupi."

"Kuyanjana kwa ubongo ndi chimodzi mwa zitsanzo zoonekeratu za izi - nthawi zambiri timakhala ndi nkhawa m'mimba mwathu," akutero Leaf.

"Pamene thupi ndi ubongo zili mumkhalidwe wovuta kwambiri, zomwe zimachitika panthawi ya chithandizo ndi pambuyo pake, izi zikhoza kuwonedwa ngati [kusintha] kwa ntchito mu ubongo, komanso kusintha kosasintha kwa ntchito yathu ya magazi, mpaka kufika pa mlingo wathu. DNA, yomwe imakhudza thanzi lathu komanso kukhala ndi thanzi labwino kwakanthawi kochepa komanso kwakanthawi ngati sitikwanitsa, "akutero a Leaf.

Breland-Noble adagawana kuti izi zawonekera m'maphunziro a epigenetic a odwala akuda. "Zomwe zili ndi azimayi akuda ndi amuna akuda zawonetsa zomwe zimatchedwa nyengo - zimakhudza matupi pama cell, ndipo zimasinthidwa mwachibadwa," akutero. "Pali kusintha kwenikweni kwa matupi a ku America ku America chifukwa cha zovuta za tsiku ndi tsiku zokhudzana ndi kuvulala kwamtundu, ndipo pali epigenetics yomwe imasonyeza." Kumasulira: Zowawa za kusankhana mitundu zimapanga kusintha kwenikweni momwe DNA yawo imasonyezera. (Onani: Momwe Kusankhana mitundu Kungakhudzire Thanzi Lanu la Maganizo)

Zizindikiro Zodziwika Kwambiri Pambuyo pa Chithandizo

Katswiri aliyense pano adagawana zitsanzo zofananira zazizindikiro, kuphatikiza zotsatirazi:

• Matenda a m'mimba ndi m'matumbo
• Mutu kapena migraines
• Kutopa kwambiri
• Kupweteka kwa minofu ndi kufooka, kupweteka kwa msana, kupweteka kwa thupi
• Zizindikiro ngati chimfine, malaise wamba
• Kukwiya
• Kuda nkhawa komanso mantha
• Mavuto amalingaliro
• Mavuto okhudzana ndi kugona
• Kupanda chidwi, kukhumudwa

Wothengo, chabwino? Onse poyesa kumva bwino - koma kumbukirani, zimakhala bwino.

Momwe Mungakonzekere Kusankhidwa Kwachirengedwe Chachikulu

Breland-Noble adabwereranso m'mawu a Benjamin Franklin kuti afotokozere kufunikira kwa sitepe iyi: "Kupulumutsa ndikofunika kuchiritsa."

Ngati mukudziwa kuti mukupita kokalowa m'maganizo anu komanso zokumana nazo zoyipa kwambiri, khalani olimba mtima! Mutha kukonzekera ntchitoyi (yofunikira kwambiri). Chifukwa ubongo wa aliyense ndi wosiyana, pali njira zosiyanasiyana pa izi. "Ngakhale mutagwiritsa ntchito njira yanji, iyenera kukhala yolimbikitsa kuti mukhale ndi malingaliro olimba, kuti mubwere ndi chidaliro kuti mudzapambana pankhondoyi," akutero a Talley.

Akuti mudzipereke nokha cholinga chotsatirachi: "Mukufuna kuchoka pagulu lazachisoni ndikukhulupirira motsimikiza kuti, 'Inde, ndidakhalako, ndapulumuka, ndikupitilizabe ndi moyo wanga. Zomwe zimandisokoneza m'mbuyomu. Moyo wanga uli pano komanso mtsogolo. Zomwe zimayesa kundimenya zidalephera, ndipo ndapambana. '"

Mwamwayi, zizolowezi zathanzi zomwe mwina mwakhala nazo pazifukwa zina - kudya bwino, kuyenda bwino tsiku lanu, kugona tulo tabwino - zitha kukuthandizani kwambiri momwe mumamvera komanso kutsatira chithandizo chamankhwala. Breland-Noble adazindikira kuti ili ndi gawo limodzi lamaphunziro ophunzitsira kupsinjika, komwe amafotokoza ngati kukulitsa nkhokwe zanu ndi luso lanu lolimbirana ndi mitundu yambiri yamavuto. Zinthu zonsezi zingathandize thupi lanu kukhala lolimba polimbana ndi kupsinjika maganizo ndi thupi.

• Muzigona bwino. "Musamawonetsere kuti zatha kale," akutero a Breland-Noble. Onetsetsani kuti mukugona osachepera maola asanu ndi atatu usiku usiku musanaphunzire kotero simukufunika makapu asanu a khofi (potero zimasokoneza zochitika zonse).

• Khazikitsani cholinga. Pitani ndi kulingalira, kutsata kuti mupindule kwambiri ndi gawo lanu, ndikudzikumbutsa za kulimba kwanu, ndikubwerera pakadali pano.

• Onetsetsani mankhwala ngati ntchito. Izi sizosangalatsa, akukumbutsa Breland-Noble. Kumbukirani kuti "mukuyika ndalama mwa inu nokha ndi moyo wabwino." Therapy ndiye masewera olimbitsa thupi, osati spa. "Monga nthawi zambiri, mumasiya chithandizo chomwe mumayikamo," akuwonjezera Talley.

• Khalani ndi chizoloŵezi chabwino cha thupi. "Yesani zoyeserera monga kutsitsa yoga; kutsata pang'ono tsiku lililonse kumathandiza," akutero a Breland-Noble. (Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeninso kuti mukhale olimba m'maganizo ndi m'thupi.)

• Kukonzekera kwaubongo. Leaf ali ndi pulogalamu yapadera yomwe imayang'ana kwambiri "kukonzekera ubongo," zomwe zimaphatikizapo "zinthu monga kusinkhasinkha, kupuma, kugogoda, ndi kulingalira pang'ono pamene mukulola malingaliro anu kuyendayenda ndi kulota," akutero. (Amagawana njirazi ndi zina zambiri pa pulogalamu yake yothandizira, Sinthani.)

Kodi Mumatani Mukalandira Thandizo Kuti Muzimva Bwino

Kodi mwapeza nkhaniyi pambuyo pa chithandizo ndipo simunapeze mwayi wochita zonse zokonzekera? Osadandaula - akatswiri adagawana 'zokonza' zawo pakutopa kwapambuyo pamankhwala, koma, zowonadi, njira zabwino kwambiri zimasiyana aliyense. "Odwala ena amachita bwino pokhala ndi ntchito kapena ntchito kuti adziponye pambuyo pa msonkhano wamankhwala wambiri," akutero a Talley. "Ena amachita bwino pokhala ndi nthawi yoti akonzekeretse malingaliro awo."

Imani kaye. Breland-Noble akuwonetsa kuti mupume tsiku lonse kuntchito ngati mungathe. “Ikani kaye kaye,” akutero."Osachoka pamankhwala ndikubwerera kuntchito - tengani mphindi zisanu, osayatsa chilichonse, osanyamula zida zilizonse, musayimbire aliyense. ntchito yotsatira. " Kumbukirani kuti musawononge ndalama zanu (mankhwalawa siotsika mtengo, mwatsoka!) Ndikugwiritsa ntchito bwino ndalama zanu, konzekerani kuti mugwire bwino ntchito yomwe mukuchita, akutero.

Journal. "Lembani chinthu chimodzi kapena ziwiri zomwe mwatuluka mu gawo lanu zomwe mutha kuyikapo, kenako ikani magaziniyo," akutero a Breland-Noble. (Onani: Chifukwa Chake Kulemba Nkhani Ndi Chizoloŵezi Chomwe Sindingathe Kusiya)

Bwerezani mawu anu. Ganizirani ndikudzikumbutsa kuti: "Ndine wamoyo, ndikupuma, ndili wokondwa kuti ndiri pano, ndikumva bwino lero kuposa momwe ndimamvera dzulo," akutero a Breland-Noble. Ndipo mukakayikira, yesani mawu a Talley akuti: "Zinthu zomwe zimandisokoneza m'mbuyomu. Moyo wanga uli pano komanso mtsogolo. Zomwe zimayesa kundimenya zidalephera, ndipo ndapambana."

Limbikitsani malingaliro anu. Chitani china chatsopano komanso chosangalatsa kuti mugwiritse ntchito bwino kukula kwa ubongo wanu, akutero a Leaf. "Njira yophweka yopangira ubongo pambuyo pa chithandizo ndi kuphunzira zatsopano powerenga nkhani kapena kumvetsera podcast, ndikumvetsetsa mpaka pamene mungaphunzitse munthu wina," akutero. Chifukwa ubongo wanu uli kale mumayendedwe obwezeretsanso ndikumanganso kuchokera kuchipatala, mutha kulumpha mmenemo ndikupitiliza kugwira ntchito. Iyi ndi njira yosiyana kwambiri ndi malingaliro ochokera kwa akatswiri ena pamwambapa; apa ndipomwe mungasankhe zomwe zimakukondani kapena za tsiku lomwelo mukalandira mankhwala.

Zili bwino!

"Iyi ndi ntchito yolimba, komanso yowopsa, (makamaka poyamba) chifukwa zimamva ngati zinthu sizikutha mphamvu," akutero Leaf. "Komabe, mukamaphunzira kuwongolera njirayi kudzera munjira zosiyanasiyana zakuwongolera malingaliro, mutha kuyamba kuyang'ana malingaliro oopsa ndi zoopsa mosiyana, ndikuwona zovuta zomwe amabweretsa ngati mwayi wosintha ndikukula m'malo mwa zowawa zomwe muyenera kuzinyalanyaza , kupondereza, kapena kuthawa. " (Onani: Momwe Mungagwiritsire Ntchito Pazovuta, Malinga ndi Katswiri)

Ganizirani ngati nkhawa musanachite chinthu chowopsa kapena chowopsa. "Kumbukirani kupsinjika kokonzekera mayeso - nkhawa zonse zomwe zimatsogolera," akutero Westbrook. Ndizoipa kwambiri komanso zowopsa kuposa mayeso omwewo, sichoncho? "Ndiye mumayesa, ndipo kulemera kwake kumachotsedwa mukangomaliza ntchito yovutayi; mukusangalala, mwakonzeka kuchita phwando. Izi ndi zomwe [mankhwala opwetekedwa mtima] angakhale. "

Kusintha uku kuchokera ku "ugh" kupita kukasangalala kumatha kuchitika pang'onopang'ono (ganizirani: zizindikiro zochepa pambuyo pothandizidwa pakapita nthawi) kapena zonse mwakamodzi (ganizirani: Tsiku lina mudzalilira ndikukhala ndi "ha!" Mphindi ndikumverera ngati chatsopano munthu), akutero Westbrook.

Izi zati, ngati mukuwoneka kuti muli mgulu la icky kwa nthawi yayitali, sizachilendo. "Ngati ntchito yovutayi siyitha, ndi nthawi yoti mupeze wothandizira watsopano," akutero a Talley. "Nthawi zambiri anthu omwe ali ndi vuto lopwetekedwa mtima amalandila chithandizo ndikumaliza kukakamira zomwe zidachitika kale osapitilirapo."

Koposa Zonse, Dzikomereni Mtima

Ngati mukumva ngati muli ndi mono wosakanikirana ndi chimfine ndi mbali ya mutu waching'alang'ala mutawonana ndi dokotala wanu, dzichitireni chifundo. Muli ndi matsire. Kagoneni. Tengani ibuprofen ngati muli ndi mutu. Kudya kwambiri pa Netflix, kupanga tiyi, kusamba, kapena kuyimbira mnzanu. Sizopanda pake kapena kudzikonda kapena kudzikonda kuonetsetsa kuti mukuchira bwino.

"Zokumana nazo zakuvulala ndizosiyana kwambiri kwa munthu aliyense, komanso machiritso ake ndi osiyana," akutero Leaf. "Palibe njira yothetsera matsenga yomwe ingathandize aliyense, ndipo zimatengera nthawi, ntchito, ndi kufunitsitsa kukumana ndi zovuta kuti machiritso enieni achitike - molimbika momwe izi zingakhalire."

Mukugwira ntchito yovuta kwambiri. Simungathamange mpikisano wothamanga ndikuyembekeza kuti mudzagwire ntchito 100% tsiku lotsatira (pokhapokha mutakhala wopitilira muyeso) choncho perekani ubongo wanu chisomo chomwecho.

Onaninso za