Phunzirani momwe Mungathetsere Matenda Oipa

Zamkati

• Chithandizo Chachilengedwe cha Dysthymia
• Kudyetsa Dysthymia
• Njira yothetsera vuto la dysthymia
• Zosakaniza
• Kukonzekera akafuna

Chithandizo chachilengedwe cha dysthymia chimathandiza kuthana ndi vuto locheperali, lomwe limatha kusokoneza zochitika zabwinobwino, ndikupangitsa zizindikilo zachisoni, kukhumudwa pafupipafupi, nkhawa, kupsinjika kapena kusakhazikika. Dziwani zambiri pazizindikiro za matendawa.

Matendawa amatha kupezeka ndi katswiri wazamisala, wama psychologist kapena psychoanalyst, koma kuyesa kwa dysthymia ndi njira yosavuta komanso yothandiza yomwe ingathandize pakuzindikira matendawa. Tengani mayeso awa apa.

Chithandizo Chachilengedwe cha Dysthymia

Mankhwala achilengedwe a dysthymia amaphatikiza zakudya zopatsa thanzi mavitamini ndi michere monga folic acid, selenium ndi magnesium, kuphatikiza:

• Zosintha pamakhalidwe monga kupewa kusuta;
• Yesetsani kusinkhasinkha;
• Yesetsani kuchita masewera olimbitsa thupi monga kuyenda kuti mukalimbikitse endorphins ndi
• Imwani madzi osachepera 2 litre tsiku lililonse.

Aromatherapy ndichithandizo chachilengedwe chomwe chingakhale chothandiza pakagwa dysthymia.

Kudyetsa Dysthymia

Onani mu kanemayu zomwe tikulimbikitsidwa kudya kuti mukhale osangalala:

Zakudya za dysthymia, mavitamini ndi michere monga:

• Folic acid kuti muwonetsetse magwiridwe antchito amanjenje:Amapezeka mu nyemba zoyera ndi soya, malalanje, maapulo ndi katsitsumzukwa.
• Vitamini B6 yomwe imalimbikitsa kupanga serotonin: Amapezeka m'mizere, adyo, nthangala za zitsamba, yisiti ya brewer, nthochi ndi tuna.
• Calcium yomwe imatha kuchepetsa kukwiya ndikuwongolera kugunda kwanu: Amapezeka m'masamba obiriwira obiriwira monga kale, sipinachi ndi watercress.
• Selenium yomwe ingathandize kuti mukhale ndi malingaliro abwino:Amapezeka mu nsomba, amondi, mtedza ndi mbewu za mpendadzuwa.
• Magnesium yomwe imathandizira pakupanga mphamvu: Amapezeka mu sipinachi, oats, tomato, ma cashews, mpunga wabulauni ndi soya
• Omega 3 yomwe imathandiza kuchepetsa cholesterol komanso imalimbitsa chitetezo cha mthupi, kuthandiza kulimbana ndi kukhumudwa: Amapezeka mu cod, mbewu za fulakesi, sardine, tuna, salimoni ndi mafuta a nsomba.

Zakudya zina zomwe zitha kugwiritsidwa ntchito pochiza ma dysthymia ndi rosemary, ginger, gingko biloba, licorice ndi zakudya zonse zomwe zili ndi mavitamini B ovuta, chifukwa zimathandizira kupanga ma neurotransmitters.

Zakudya zokhala ndi caffeine monga khofi, tiyi wakuda ndi zakumwa zoziziritsa kukhosi ziyenera kupewedwa chifukwa ndizopatsa mphamvu.

Njira yothetsera vuto la dysthymia

Njira yabwino yothetsera Dysthymia ndi St. John's Wort, yomwe imabwezeretsa dongosolo lamanjenje komanso anti-depressant.

Zosakaniza

• Supuni 1 ya wort ya St. John (masamba ndi maluwa)
• 200 ml ya madzi.

Kukonzekera akafuna

Ikani 200 ml ya madzi otentha mu kapu ndi St. John's wort, kenako mukhale kwa mphindi 10, kupsyinjika ndikumwa.

Chamomile, chilakolako cha zipatso ndi tiyi wamafuta a mandimu amakhalanso ndi mphamvu zotsitsimula motero amatha kudyedwa pafupipafupi kuti athe kuchepetsa zizindikilo za dysthymia.