Zizindikiro zazikulu za 11 zakukhumudwa

Zamkati

• 1. Kudzimva wopanda pake kapena wachisoni
• 2. Kusakhala ndi chidwi chochita zinthu zomwe zimasangalatsa
• 3. Kupanda mphamvu ndi kutopa nthawi zonse
• 4. Kukwiya
• 5. Kupweteka ndi kusintha kwa thupi
• 6. Mavuto ogona
• 7. Kutaya njala
• 8. Kusowa ndende
• 9. Maganizo a imfa ndi kudzipha
• 10. Kumwa mowa mwauchidakwa
• 11. Kuchedwa
• Kuyesa kwapaintaneti

Zizindikiro zazikulu zomwe zimayambitsa kuyamba kwa kukhumudwa ndikusafuna kuchita zinthu zomwe zimakondweretsa, kuchepa mphamvu komanso kutopa nthawi zonse. Zizindikirozi zimawoneka pang'onopang'ono, koma zimawonjezeka pakapita nthawi, zimayambitsa kuvutika komanso kulephera kugwira ntchito kapena kupitiliza kulumikizana ndi anthu ena, mwachitsanzo.

Komabe, kukhumudwa kumatha kuchiritsidwa ndipo kungapezeke ndi matenda oyenera komanso chithandizo chamankhwala, chomwe chingachitike ndi kugwiritsa ntchito mankhwala opatsirana pogonana, nkhawa zamaganizidwe ndi magawo amisala. Onani momwe matenda ndi kukhumudwa kumapangidwira.

Zizindikiro zofala kwambiri zomwe zitha kuwonetsa kukhumudwa ndi izi:

1. Kudzimva wopanda pake kapena wachisoni

Kukhalapo kwachabechabe kapena wachisoni kumadziwonekera kudzera pankhope yachisoni, maso akugwa osayang'ana kalikonse, opanda pake komanso torso yokhota. Zidakali zofala kuti munthu azilira kapena kulira mosavuta, amakhala ndi zolankhula zomwe zimayang'ana kutaya mtima, kudziimba mlandu komanso kudzidalira.

Zimakhalanso zachizolowezi kumva kudziona ngati wopanda pake, pachifukwa ichi, anthu omwe akukumana ndi kukhumudwa amakhala ndi chidwi chodzipatula kwa anzawo komanso abale, asanaganize za "mayankho" ovuta monga kudzipha.

Anthu omwe ali ndi vuto la kukhumudwa akuti akumva chisoni chosiyana ndi "chabwinobwino", chomwe sichikhala bwino ndikutengera malingaliro omwe amachotsa ndipo omwe nthawi zambiri amaphatikizidwa ndikumverera kwachabechabe, mphwayi, kusakondweretsedwa komanso kusowa chidwi chochita zochitika.

2. Kusakhala ndi chidwi chochita zinthu zomwe zimasangalatsa

Ichi ndiye chisonyezo chachikulu cha kukhumudwa ndipo kwakhalapo kuyambira pomwe matenda adayamba, ndipo amatha kukulirakulira matendawa akamakula. Izi ndichifukwa choti kusokonezeka kwachisoni kumatha kupangitsa kuti munthu asinthe modzidzimutsa komanso kwakanthawi, ndipo atha kulira, mwachitsanzo.

Kuphatikiza apo, munthawiyi, kufunitsitsa kuchita zinthu zomwe kale zidakhala zosangalatsa, monga kusewera zida, kuwonera makanema ndi mndandanda, kukhala ndi anzanu kapena kupita kumaphwando, mwachitsanzo, kumatha popanda munthuyo kufotokoza chifukwa, kumangokhala okonzeka kuchita chilichonse.

3. Kupanda mphamvu ndi kutopa nthawi zonse

Kupanda mphamvu komanso kutopa nthawi zonse, zomwe zimalepheretsa zochitika za tsiku ndi tsiku monga ukhondo, kudya, kupita kusukulu kapena kuntchito, zitha kuwonetsa kukhumudwa. Kuphatikiza apo, kusowa kolimbikitsira posafuna kuchita chilichonse ndi chizindikiro chakuti kukhumudwa kukusintha.

4. Kukwiya

Chifukwa chachisoni chachikulu ndimwachizolowezi kuwonetsa kupsa mtima, kupsa mtima, kuchititsa zizindikilo monga kunjenjemera, chidwi chosalamulirika chofuula ngakhale thukuta kwambiri. Kuphatikiza apo, zisonyezo zina za nkhawa komanso kupsinjika zimatha kulumikizidwa.

5. Kupweteka ndi kusintha kwa thupi

Matenda okhumudwa amathanso kupweteketsa mutu, chifukwa cha kusakhala bwino usiku komanso kusinthasintha kwa malingaliro, ndipo pakhoza kukhala ndikumverera kolimba pachifuwa komanso kulemera kwa miyendo. Nthawi zina, kutayika tsitsi, misomali yofooka, miyendo yotupa komanso kupweteka kwa msana ndi m'mimba kumatha kuchitika chifukwa cha mahomoni otsika. Kuphatikiza pa kusanza ndi kunjenjemera, komwe kumatchedwa zizindikiro za psychosomatic.

6. Mavuto ogona

Zimakhala zachilendo kuti pakakhala kukhumudwa munthu amakhala ndi tulo tofa nato, pamtunduwu palibe vuto kugona, komabe munthuyo amadzuka m'mawa, kuzungulira 3 kapena 4 m'mawa ndipo sangathe kugona mpaka 10 m'mawa, ndipo pambuyo pake, kudzuka uli wotopa kwambiri.

7. Kutaya njala

Kuperewera kwa njala komanso kusintha kunenepa panthawi yamavuto ndizotsatira za zizindikilo zina zonse pamodzi, popeza munthuyo alibe mphamvu zodzuka, akumva kuwawa, amakwiya komanso kugona tulo, mwachitsanzo. Ichi ndichinthu chinanso cholimbitsa thupi, chifukwa nthawi zambiri munthu amadya kamodzi patsiku, ndipo nthawi zambiri amakakamizidwa ndi abale ake.

Kusintha kwa kunenepa kumachitika chifukwa chakuchepa kwa serotonin mthupi, lomwe limathandizanso kuyamwa kwa michere, ndipo kuchepa kwake kumatha kuyambitsa kulemera kwambiri, munthawi yochepa, popeza thupi silimayamwa zomwe zimadyedwa .

8. Kusowa ndende

Pakukhumudwa, pangakhale kusowa kolingalira, komwe kumatsagana ndi kuiwalika kwa malingaliro, malingaliro olakwika osapitilira ndi kusamvana ndi mphindi zakukhudzidwa kwakukulu komwe kumakhudza ntchito, sukulu komanso kulumikizana ndi ena. Chizindikiro ichi chitha kuzindikirika mosavuta, chifukwa anthu samakonda kuyankha mafunso ndipo samayang'ana chilichonse kwa nthawi yayitali, zomwe zimayambitsanso kutayika kwakanthawi.

9. Maganizo a imfa ndi kudzipha

Zambiri mwazizindikiro zakukhumudwa zimatha kupangitsa kuti munthu akhale ndi malingaliro a kudzipha komanso kudzipha, chifukwa momwe akumvera ndi matendawa amadzipangitsa kuti asamveke, poganizira yankho lothana ndi zomwe zapezeka .

10. Kumwa mowa mwauchidakwa

Kugwiritsa ntchito mowa mwauchidakwa komanso kugwiritsa ntchito mankhwala osokoneza bongo kumachitika chifukwa chakupezeka kwa malingaliro monga chisoni ndi kukhumudwa kwakukulu. Munthu amene ali ndi vutoli akhoza kukhala ndi chisangalalo ndikumadzichotsa pamalingaliro omwe amayamba chifukwa cha kukhumudwa, zomwe zitha kukhala zowopsa, chifukwa kugwiritsa ntchito molakwika izi kumatha kubweretsa kudalira kwamankhwala ndi bongo.

Komabe, si anthu onse omwe ali ndi vuto lokhumudwa omwe amakhala ndi chizindikirochi, chifukwa chake ndikofunikira kudziwa kusintha kwadzidzidzi komwe kumatha kuwonetsa chizolowezi chomachita zinthu.

11. Kuchedwa

Matenda okhumudwa nthawi zina amatha kusokoneza ntchito zamaganizidwe ndi magalimoto, zomwe zimatha kupangitsa kuti munthuyo azikhala wokwiya kapena wocheperako, womalizirayo amakhala wofala. Chifukwa chake, kukhumudwa kumatha kukhudza kuganiza, mayendedwe ndi mayankhulidwe, momwe munthu amapumira poyankhula ndi kuyankha mwachidule, kapena mosiyana, momwe amalankhulira mwachangu ndikuyenda mobwerezabwereza ndi manja ndi miyendo, mwachitsanzo.

Kuyesa kwapaintaneti

Kuyesa uku pa intaneti kungathandize kufotokozera ngati pali chiopsezo chenicheni chopsinjika, ngati pali kukayikira:

1. 1. Ndikumva ngati ndimakonda kuchita zomwe ndimachita kale
2. 2. Ndimangoseka ndekha ndikusangalala ndi zinthu zoseketsa
3. 3. Pali nthawi masana yomwe ndimakhala osangalala
4. 4. Ndikumva ngati ndimalingalira mwachangu
5. 5. Ndimakonda kusamalira mawonekedwe anga
6. 6. Ndimasangalala ndi zinthu zabwino zomwe zikubwera
7. 7. Ndimasangalala ndikamaonera pulogalamu pa TV kapena kuwerenga buku