Opanikizika Opanikizika: Njira zitatu zokhalira wathanzi

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Mapulani aukwati. Zochita zazitali. Zogwira ntchito. Tinene kuti: Kupsinjika maganizo kwina sikungapeweke ndipo kwenikweni sikuvulaza. "Kupanikizika koyenera kumatha ngakhale kutikakamiza kuti tichite bwino," atero a Katherine Nordal, Ph.D., wamkulu wa American Psychological Association (APA). "Ndi zomwe zimatidzutsa ndi kupita m'mawa." Koma onjezerani nkhani zachuma zakuda nkhawa zamasiku onse, ndipo kupsinjika kwanu kumatha kukhala kovuta kwambiri, ndikuyika thanzi lanu pachiwopsezo.

Nordal anati: "Kuda nkhawa kwambiri kumabweretsa kukwera kwa magazi ndi kugunda kwa mtima, kusambira kwa chitetezo cha mthupi, kuphatikiza kutopa, kusowa tulo komanso kupindika kwa minofu." "Kupsinjika kosalekeza kumatipatsanso nkhanza komanso kutengeka mtima, zomwe zimawononga ubale wathu."

Akatswiri akuti mavuto azachuma aposachedwa apangitsa anthu ambiri kukhala pachiwopsezo chodandaula. Pakufufuza kwaposachedwa kwa APA, 80% ya omwe adayankha ati chuma ndi chomwe chimayambitsa nkhawa, pomwe 47% imanenanso zakukhumudwa mchaka chatha. Ndipo anthu ambiri sakulimbana nazo m’njira yopindulitsa: Pafupifupi theka la anthu amene anafunsidwawo ananena kuti akudya mopambanitsa kapena kudya zakudya zopanda thanzi, ndipo 39 peresenti amanena kuti sanadumphe chakudya. Ngakhale simungathe kuthetsa mavuto m'moyo wanu, mutha kuphunzira momwe mungawachepetsere. Yambirani pakuwona njira zitatu zakuthana ndi nkhawa za Nordal. M'malo opanda nkhawa awa, palibe kusungunuka komwe kumaloledwa.

1) Zosakaniza Zosakaniza ndi Mphamvu za Stash

"Kuchuluka kwa mahomoni opanikizika kumatipangitsa kukhala ndi zilakolako zokhala ndi shuga, zakudya zamafuta zomwe, ngati mungalole, zitha kuwononga mapulani ochepetsa thupi," atero a Nordal. Pakakhala mavuto, kulimbana ndi chidwi chofunafuna thumba la tchipisi cha mbatata posunga zokhwasula-khwasula mu thumba lanu, mu tebulo lanu, ngakhale mthumba lanu.

Langizo: Yesani kudya zakudya zopewera kupsinjika izi: ma almond (odzaza ndi vitamini E wathanzi komanso zinc-immune-building zinc); amadyera masamba ndi mbewu zonse (zodzaza ndi magnesium yopanga mphamvu); mabulosi abuluu, ma kiwis, mavwende ndi tsabola wofiira (wokhala ndi chitetezo chamthupi choteteza vitamini C).

2) Yambitsani Mwambo Wopumula

Dziperekezeni kudzisamalira mwakukonzekera mphindi 30 zakupuma patsiku. Njira zopumulira (mwachitsanzo, kupuma kwambiri kapena kusinkhasinkha) zimatha kuchepetsa kuchuluka kwa mahomoni opanikizika mthupi lanu, kumachepetsa kugunda kwa mtima wanu ndikukhazika mtima pansi. Onerani zithunzi zosonyeza banja lanu lomaliza patchuthi pa laputopu yanu; itanani mnzanu wakutali; kuyatsa kandulo wonunkhira wa lavenda, ikani nyimbo zoziziritsa kukhosi ndikusamba mofunda; kapena ikani nthawi yocheza ndi mnyamata wanu. "Zirizonse zomwe mungasankhe, chofunika kwambiri ndi kusasinthasintha. Mwanjira imeneyi mumadziwa kuti muli ndi zomwe mumakonda kuziyembekezera, "akutero Nordal.

Langizo: Phunzirani zolimbitsa thupi zochepa ndikumvetsera nyimbo zotsitsimula ku University of Pittsburgh Medical Center Relaxation Center.

3) Khalani Olumikizana

Mukamadzimva kuti ndinu wopanda pake komanso wothedwa nzeru, pewani kuyeserera koyamba kutenga zikondwerero zapa phwando ndi makanema. "Kukwiya mopitirira muyeso kumachulukitsa kuchuluka kwa kupsinjika, chifukwa chake yesetsani kuti musadzitengere mumdima ndi chiwonongeko," akutero Nordal. "Ngati mukumva kuti ndalama zikufinyidwa, fikirani ndikuyitanira anzanu kupaki kapena kukwera njinga kapena jambulani mndandanda wamasewera aulere kapena ziwonetsero."

Langizo: Konzani usiku wosangalatsa wa sabata iliyonse ndi atsikana anu kapena pitani ku kalabu yamasewera ndi mnyamata wanu. Kuseka kumakulitsa mitsempha yamagazi (yomwe imakulitsa kuthamanga kwa magazi ndikuchepetsa zizindikiritso zakuthupi) ndikupangitsa kutulutsa ma endorphin omva bwino muubongo wanu. Kuonjezera apo, kafukufuku wochokera ku yunivesite ya Loma Linda apeza kuti kungoyembekezera kuseka kumachepetsa kupanikizika kwa hormone biggies cortisol (ndi 39 peresenti), adrenaline (ndi 70 peresenti) ndi dopamine (ndi 38 peresenti).

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