Buku la No BS lothetsa Kupanikizika

Zamkati

• Njira za DIY izi zikuthandizaninso kuti mukhale bata
• Chitani izi kuti mukhale bwino tsopano
• Pachizindikiro choyamba cha nkhondo yanu kapena kuyankha kwanu pandege, yesetsani kulumikizana ndi njirazi:
• Miniti imodzi PMR
• Nchifukwa chiyani njira zofulumira izi zimagwirira ntchito?
• Mukapanikizika, dongosolo lanu 'lomenyera kapena kuthawa' limakonda kukhala pakati panu
• Pumulani pang'ono ndi phokoso
• Chitani masewera olimbitsa thupi
• Chidziwitso chamakhalidwe (CBT)
• Pewani nkhawa ndikuphunzitsa thupi lanu kuthana nayo
• Apatseni njira zochepetsera izi:
• Yesani ma RR awa
• Nthawi yolankhula ndi pro

Njira za DIY izi zikuthandizaninso kuti mukhale bata

Mukudziwa kumverera. Makutu anu amatentha. Mtima wanu umagunda motsutsana ndi ubongo wanu. Malovu onse amatuluka nthunzi kuchokera mkamwa mwako. Simungathe kuyang'ana. Simungameze.

Ndiwo thupi lanu pamavuto.

Mavuto akulu monga ngongole kapena mavuto azabanja angathetse vutoli. Koma momwemonso zinthu zing'onozing'ono monga ntchito yogwiritsira ntchito snafu, fender bender, kapena ngakhale mawu osavuta ochokera ku chipinda chanu. Ndipo nthawi zina zonse zinthuzo zimachitika nthawi imodzi, kukupangitsani kumva kuti mukuukiridwa ndikukutumizirani tizzy.

Tsoka ilo, sitingathe kudzitsimikizira tokha.

"Kupsinjika ndimayankho athanzi," akufotokoza motero a Lauren Rigney, mlangizi komanso mphunzitsi ku Manhattan. “Zimatichenjeza ku zinthu zomwe tingafunike kuziganizira kwambiri. Zitha kutipulumutsa panthawi yamavuto. ”

Koma tikakhala ndi nkhawa za DIY, titha kuphunzira kuwongolera zomwe timachita mwakuthupi ndi m'maganizo ndikuchepetsa zovuta zomwe timakumana nazo pamoyo wathu.

Chitani izi kuti mukhale bwino tsopano

Mutha kuthana ndi zovuta nthawi zambiri pokhutiritsa dongosolo lanu la "kuthawa kapena kumenya nkhondo" kuti ligwire ntchito ndikuyambiranso dongosolo lanu la "kupumula ndi kugaya".

Ngakhale chochitika chovutikacho chikuwonekabe, ngati muli pakatikati pa mkangano ndi mnzanu, mutha kupeza chidwi ndikukhazikika.

Rigney akuti: "Titha kulamulira mantha asanafike kwathunthu ngati titadziwa zikwangwani." "Ngakhale pali zinthu wamba zofunika kuzisamalira, monga kupuma movutikira komanso kugunda kwamphamvu, zimatha kusiyanasiyana pakati pa anthu."

Pachizindikiro choyamba cha nkhondo yanu kapena kuyankha kwanu pandege, yesetsani kulumikizana ndi njirazi:

Kupuma pang'onopang'ono kwa minofu (PMR) Zimaphatikizapo kulumikiza magulu am'modzi m'modzi munthawi yake momwe mumapumira ndikupumula mukamatuluka. Chitsanzo chimodzi.

Kafukufuku waposachedwa adawonetsa kuthekera kwa PMR kutsitsa mtima komanso kuthamanga kwa magazi. Mutha kuphunzira thupi lathunthu PMR potsatira malangizo olembedwa, koma ngakhale mphindi zochepa chabe zakuwunika gawo limodzi la thupi zitha kusintha.

Miniti imodzi PMR

• Lembani ndi khwinya pamphumi. Gwiritsani masekondi 5. Tulutsani ndi kumasula.
• Lembani mpweya, tsekani maso anu mwamphamvu, ndikung'amba masaya anu. Gwiritsani masekondi 5. Tulutsani ndi kumasula.
• Limbikitsani, sungani nsagwada yanu, ndipo mutambasulire pakamwa kuti mumve. Gwiritsani masekondi 5. Tulutsani ndi kumasula.
• Lembani ndi kufinya milomo yanu palimodzi. Gwiritsani masekondi 5. Tulutsani ndi kumasula.
• Limbikitsani mpweya wanu m'masaya mwanu. Gwiritsani masekondi 5. Tulutsani ndi kumasula.
• Bwerezani kangapo, ngati kuli kofunikira.

Nchifukwa chiyani njira zofulumira izi zimagwirira ntchito?

Kuti mumvetsetse momwe kupuma kwa diaphragmatic ndi PMR kumagwirira ntchito, muyenera kudziwa momwe kupsinjika kumakhudzira thupi lanu muchitetezo.

Thupi lathu limadzuka lonse tikapanikizika chifukwa chazovuta zomwe timachita chifukwa cha machitidwe athu amanjenje odziyimira pawokha (ANS). ANS ili ndi magawo awiri (PNS ndi SNS) omwe nthawi zina amatsutsana. Amakhala ngati abale omwe amakhala bwino, komanso amapikisana.

"Kuyankha kwa [SNS] kumapangitsa kuti ma gland athu adrenal apange cortisol ndi adrenaline," akutero Rigney. "Kuchuluka kwa mahomoni amenewa kumapangitsa kugunda kwa mtima, kupuma mofulumira, kupindika kwa mitsempha ya magazi, komanso kutulutsa kwa glucose m'magazi athu."

Mchitidwe wamanjenje wachifundo (SNS) umathandizira kuyankha kwathu "kumenya nkhondo kapena kuthawa". Dongosolo lamanjenje la parasympathetic (PNS), lotchedwanso "kupumula ndi kupukusa" dongosolo, limathandizira chimbudzi ndi kagayidwe kamene tikungokhala ozizira. Zimatithandizanso kupumula kwenikweni pochepetsa kugunda kwa mtima wathu.

Mukapanikizika, dongosolo lanu 'lomenyera kapena kuthawa' limakonda kukhala pakati panu

SNS yanu imatseka machitidwe ena omwe simukufuna kuti mupulumuke nthawi yomweyo. Ndicho chifukwa chake mwadzidzidzi mumatha kukayikira mukamabwerako ku nkhomaliro ndipo abwana anu akukufunsani msonkhano wosakonzekera. Burrito yemwe mudamupukusa wangokhala m'mimba mwanu, osakukusidwa.

Ndi chifukwa chake pakamwa panu pakhoza kuuma pamene mukufuna kupereka nkhani. Matumbo amenewo amathandizidwira.

Mu mphindi yakanthawi yopanikizika, SNS yanu imayamba kugwira ntchito ndikulanda, Rigney akufotokoza. Koma kenako thupi lanu limazindikira msanga kuti chiwopsezocho sichiri chenicheni ndikubwerera kumalo abata ndi PNS kamodzinso poyang'anira.

Koma ngati chiwopsezocho kapena vuto likatsalira, ngati muli pakati pa mayeso ofunikira, SNS yanu ikhoza kukupangitsani kukhala amantha, zomwe zimapangitsa kuti zikhale zovuta kulingalira mafunso angapo. Apa ndi pomwe kupuma kwa diaphragmatic kumatha kuthandizira. Ndipo palibe kudziwa kuti mukuchita.

"Kupatula mphindi zochepa ndikupuma kumachenjeza a SNS kuti kupsinjika kwakunja sikulinso vuto ndipo mwayamba kulamulira thupi lanu," Rigney akufotokoza. "Kupuma kwanu kukamachepa, mtima wanu umagwira, ndipo ubongo wanu umalandira uthenga woti zonse zili bwino."

Pumulani pang'ono ndi phokoso

Omwe amawononga nkhawa amphindi 5 ndiabwino pamikhalidwe yomwe simungathenso kutuluka. (Muyenerabe kupuma mukakhala mumsewu!) Koma kukonzekeretsa mwadala m'malo akulu zikakhala zotheka kungathandize kukukhazikitsaninso bwino.

Ngati muli ndi mphindi 30 mpaka 60, yesani izi:

Chitani masewera olimbitsa thupi

Ngati mumakhala amantha mukayamba kupanikizika, kuchita masewera olimbitsa thupi kumatha kuthana ndi vuto lanu.

Kumbali yakanthawi, zovuta zolimbitsa thupi zimatha kumveka mumphindi zisanu zokha. Mwinamwake mwamvapo za wothamanga wapamwamba kapena momwe masewera olimbitsa thupi amakukhudzirani ndi ma endorphin omwe amadzimva bwino. Koma pali zambiri ku izi: Mukamatulutsa thukuta nthawi zambiri, simudzakhala wotakasuka, kafukufuku akuwonetsa.

Mukakweza mtima wanu ndikuyamba kupuma, mumapanga zomwezi zomwe mungakumane nazo mukakumana ndi kupsinjika. Izi zimakupangitsani kuti mukhale olimba mtima pakuyankha kwamavuto mosaganizira.

Chidziwitso chamakhalidwe (CBT)

CBT ikhoza kukuthandizani kuwunikanso mndandanda wazomwe muyenera kuchita ndi malingaliro ake. Ngati kupitilizabe kwa ntchito ndi zolinga kukupangitsani kumva kuti mukulephera kukhala munthu wamkulu, mayankho anu am'maganizo atha kukhala omwe akukhumudwitsani.

"Malingaliro athu amatha kuyambitsa mantha athu ndikukula," Rigney akufotokoza. Amapereka lingaliro lakupumira mwanzeru kuti mukhale chete kenako ndikutenga zatsopano.

"Bwererani kumndandandawo kuti muchepetse kapena kuwukonza," akutero. "Sankhani zinthu zofunika kuzikwaniritsa ndikuzigawa pazinthu zovuta kuzigawika m'magawo ang'onoang'ono, ogwira ntchito."

Pewani nkhawa ndikuphunzitsa thupi lanu kuthana nayo

Ngati palibe chizindikiro cha kupsinjika kwakanthawi posachedwa (monga kupsinjika pantchito kapena nyengo yayitali), itha kukhala nthawi yoti tigwiritsenso ntchito ubongo wathu kuti tithane bwino popanga njira zopezera nkhawa gawo lazomwe timachita.

"Tikakhala ndi nkhawa yayitali," anatero Rigney, "thupi lathu limapitilizabe kugwira ntchito motere ndipo pamapeto pake timakhulupirira kuti izi zikuyenera kukhala momwe timagwirira ntchito."

Osatsegula valavu pamavuto nthawi zonse, zimapezeka, zimakhala ndi zovuta m'thupi lonse, kuyambira kukhumudwa mpaka kutentha pa chifuwa.

Kuti chilombo chodandaula chisamayende bwino, pangani tawuni yozizirayo kuti ipite komwe mukupita. "Zizolowezi zazitali ndizofunikira kuti muchepetse kupsinjika chifukwa zimatha kupewetsa kupsinjika kwakanthawi ndikukupatsani maziko oti mubwerere pamene kupsinjika kwakanthawi kukulepheretsani," akutero Rigney.

Apatseni njira zochepetsera izi:

Kuyankha kwamtendere (RR)

RR ndi njira yoyeserera nthawi yomwe mungagwiritse ntchito kuti muchepetse kuyankha kwanu ndikuchepetsa pakapita nthawi, koma zingatenge kanthawi kuti mudziwitse malo anu achimwemwe. Lingaliro ndikupeza zochitika zotsitsimula zomwe mungachite tsiku lililonse.

Anthu ena amasankha kuyang'ana mpweya wawo ndikubwereza mawu odekha kwa mphindi 20. Koma ntchito iliyonse yobwereza imagwira ntchito.

Yesani ma RR awa

• Kusambira pamiyendo.
• Pitani kokayenda kapena kuthamanga.
• Yendani pa njinga.
• Sambani chiweto chanu.
• Zoluka kapena zokopa.
• Chitani malonje a dzuwa angapo a yoga.
• Lembani tsamba la buku la anthu achikulire lojambula.
• Pangani zaluso.
• Chitani kupala matabwa.
• Sewerani chida choimbira.
• Imbani nyimbo.

Kulingalira za kuchepetsa nkhawa (MBSR)

"Ndimalimbikitsa makasitomala anga kuti azichita kangapo tsiku lonse - mukakhala kunyumba m'mawa, kuyamba tsiku lanu logwira ntchito, nkhomaliro, masana, kusintha ntchito komanso musanagone," akutero Rigney. "Kulembako kumatha kukhala masekondi 30 mpaka 60 ndipo kumakupatsani mwayi wokonzanso dongosolo lanu lamanjenje."

MBSR ikhoza kukuthandizani kuwongolera momwe mukumvera, kafukufuku akuwonetsa. Mutha kuyeserera mozama, mwamwambo pogwiritsa ntchito pulogalamu ngati Headspace kapena mungotenga mphindi zochepa kuti mutseke ndi kuyang'ana pano.

Rigney amalimbikitsa kuti muzindikire momwe mukumvera ndikulingalira za mpweya wolowa ndikusiya mapapu anu.

Nthawi yolankhula ndi pro

Njira za DIY ndizabwino kukhala nazo munkhokwe yanu, koma ngati mukulimbana ndi kusintha kwakukulu kwa moyo kapena kutayika kapena ngati zopanikizika zazing'ono zikufika pamwamba pa Everest, pitani kwa katswiri wazamankhwala.

Kulankhula za nkhawa ndi zomwe zimayambitsa kumatha kukupatsani mpumulo waukulu, ndipo pro akhoza kukuthandizani kuti musinthe njira zomwe zingakuthandizireni kupsinjika.

Zachidziwikire, osadandaula pazomwe mungachite pothana ndi nkhawa. Ngati njira zomwe zatchulidwa pano sizikumasulani ku mantha ndi kukakamizidwa, ziwunikiraninso kuti zigwirizane ndi zosowa zanu kapena moyo wanu.

"Palibe njira yeniyeni yochitira izi," Rigney akutikumbutsa. “Mukhale ndi ochepa mubokosi lanu lazida. Mitundu yosiyanasiyana ya kupsinjika imatha kufuna maluso osiyanasiyana opirira. Ndiye sewerani pang'ono. ”

A Jennifer Chesak ndi mkonzi wolemba mabuku pawokha ku Nashville komanso wophunzitsa kulemba. Amakhalanso woyenda maulendo, kulimbitsa thupi, komanso wolemba zaumoyo pazolemba zingapo zamayiko. Anapeza Master of Science mu utolankhani kuchokera ku Northwestern's Medill ndipo akugwira ntchito yolemba zopeka zoyambirira, zomwe zidakhazikitsidwa ku North Dakota kwawo.