Pewani Kuda Nkhawa Usiku ndi Malangizo Awa Ogona Bwino

Zamkati

• Kuwerengera nkhosa.
• Vomerezani zopanda pake.
• Dziwani zomwe zimagwira ntchito.
• Lekani kuyesa kukakamiza kugona.
• Pezani chipinda chanu moyenera.
• Onaninso za

Nchifukwa chiyani ubongo wanu umakonda kulavula nkhani zabodza mutu wanu ukagunda pilo? IRS indifufuza. Wanga bwana sangakonde ulaliki wanga. BFF yanga sinanditumizirenso imelo - ayenera kuti wakwiya ndi zinazake. Mitu yomwe ndimapitilirayo mwina ndichinthu chachikulu.

Ngati izi zikuwoneka ngati chinachake chimene mukulimbana nacho usiku uliwonse, mwinamwake muli ndi zomwe ambiri amati "nkhawa ya usiku." Ngakhale kuti mawuwa sangakhale odziwika ndi matenda amisala (ngakhale osakhala olakwika-nkhawa za nkhawa zili choncho), akatswiri amavomereza kuti ndizofala kuti nkhawa zikudzutseni usiku ndikusokoneza kugona kwanu. "Pali zifukwa zingapo za izi," akutero Julie Pike, Ph.D., katswiri wa zamaganizo ndi matenda ovutika maganizo ku Durham, NC. "Choyamba, ndi pamene simungathe kukhala ndi zochitika zokhazikika zomwe muyenera kuziganizira. Masana, nthawi zambiri mumathetsa mavuto ndipo mumakhala ndi zochita zambiri pamoyo wanu watsiku ndi tsiku, koma usiku, zimawoneka ngati zonse zomwe zilipo. ndi nthawi yodandaula."

Chosangalatsa ndichakuti pali njira zomwe mungagwirire pamene malingaliro anu alumikizidwa kwambiri kuti musatope. Pansipa, akatswiri amagawana malangizo awo abwino kwambiri othana ndi nkhawa za kugona.

Kuwerengera nkhosa.

Mukamagona mumdima, muli ndi maso komanso muli ndi nkhawa, sizachilendo kuyesa kuthana ndi nkhawa zausiku poyesa kuthana ndi vuto lomwe likukukhudzani. Ngati mukukakamizika kutaya ntchito yanu, mutha kutsata mindandanda yantchito yapaintaneti kapena kukweza imelo yomaliza kuchokera kwa abwana anu kuti muwone ngati pali chilichonse chomwe chimapangitsa zomwe wanenazo. M'malo mwake, yesani izi: Gwirizanitsani nkhawa zanu m'mawu 10 kapena kuchepera, ndikubwereza mobwerezabwereza, akutero Pike. Ndingatani nditachotsedwa ntchito? Ndingatani nditachotsedwa ntchito? Bwanji ngati nditachotsedwa ntchito? Mukapitiliza kunena, mawu amayamba kutaya mphamvu ndipo ubongo wanu umatopetsa, akuwonjezera. Gonani mu 3, 2... (Zindikirani Zambiri Zodabwitsa ndi Zochiritsira Zosagona tulo.)

Vomerezani zopanda pake.

Mukayamba kudandaula za kuwononga galimoto yanu popita kuntchito mawa-chifukwa pakati pausiku zomwe zimawoneka ngati zotheka-dziwitseni kuti ndi nkhani chabe, atero a Pike. Mukazilemba motere m'maganizo mwanu, ubongo wanu umasinthira zinthuzo ngati zomwe sizili zenizeni. Ngati zochitikazo sizikuwoneka ngati zenizeni, zimapangitsa thupi lanu kupumula, kugunda kwa mtima wanu pang'onopang'ono, komanso kuti muwoze. (Mungathenso Kuyesa Mafuta Ofunikawa Othandizira Nkhawa ndi Kuchepetsa Kupsinjika Maganizo.)

Dziwani zomwe zimagwira ntchito.

Mufunikira njira yomwe ingakuthandizireni kutuluka pamavuto anu a pillow. "Zinthu zosiyanasiyana zimagwira ntchito kwa anthu osiyanasiyana, chifukwa chake mungafunikire kuyesa zinthu zingapo mpaka mutapeza zomwe zimakuthandizani," akutero David Yusko, Psy.D., katswiri wazamisala ku Center for the Treatment and Study of Anxiety at the Perelman School of Medicine ya University of Pennsylvania. "Kungakhale masewera olimbitsa thupi, kusinkhasinkha, kutambasula-chilichonse chomwe chingakusokonezeni m'malingaliro anu ndikukhazika pansi thupi lanu."

Lekani kuyesa kukakamiza kugona.

Muyenera kuyiwala kuti ndi 4 koloko m'mawa chifukwa mukamagona nthawi yayitali kutemberera nthawi, mumakhala wokhumudwa kwambiri. M'malo mogwedeza nkhope yanu mumtsamiro ndikukufunsani kuti mutseke maso pompano, dzipatseni chilolezo kuti mudzuke. Pewani kuyang'ana pafoni yanu kapena kuyatsa TV-kuwala kwa buluu kotulutsidwa m'mabukuwa kumasokoneza mahomoni omwe amakuthandizani kugona. M'malo mwake, werengani buku kapena pangani zolemba. Zimathandizira kukhazika mtima pansi ndikusokoneza malingaliro anu ndipo ndizothandiza kwambiri kuposa kuyesa kutsutsana ndi kugona kwanu. (Anthu Ena Akuyesera Ngakhale Reiki Kuti Athetse Nkhawa.)

Pezani chipinda chanu moyenera.

Ngati vuto lanu silikhala lakugona komanso la kudzuka kenako nkulephera kubwerera chifukwa malingaliro anu ayamba kuthamanga, malo omwe muli nawo atha kukhala olakwika. (Umu ndi Momwe Mungaperekere Malo Anu Kupanga Zabwino Pogona.) Poonetsetsa kuti chipinda chanu ndi chamdima komanso kutentha bwino, mukuyembekeza kuti simupatsa ubongo wanu mwayi wopita pakati pausiku. Dulani phokoso lililonse lomwe lingasokoneze kuthekera kwanu kofunanso, nawonso.

Onaninso za