Onani zotsatira zake ndi momwe mungathetsere nkhawa

Zamkati

• Zotsatira zapanikizika
• Momwe mungachepetse kupsinjika kokhudzana ndi ntchito
• Momwe mungachepetse kupsinjika kwamaganizidwe

Kupsinjika kopitilira muyeso kumatha kubweretsa kunenepa, zilonda zam'mimba, kusintha kwamtima komanso kuthamanga kwa magazi chifukwa cha kuchuluka kwa cortisol, yomwe ndi hormone yomwe imathandizira kuti chitetezo cha mthupi chizigwira bwino ntchito. Dziwani zambiri za ntchito iyi ya hormone ku: Cortisol.

Nthawi zambiri, kupsinjika kumayambitsidwa ndi kugwira ntchito mopitilira muyeso, kusakhazikika kwa ntchito, kudwala kapena kuchuluka kwa ntchito zanu, ndipo imodzi mwanjira zabwino zothanirana ndi kupatula mphindi 30 patsiku pazinthu zosangalatsa, monga kumvera nyimbo, kumwa pang'ono kusamba kapena kuyenda kupumula pamchenga, chifukwa kumathandiza kutsitsa milingo ya cortisol, kumasuka ndikuchepetsa kugunda kwa mtima.

Komabe, nthawi zina, pangafunike kupita kwa dokotala kukatenga mankhwala omwe amathandiza kuchepetsa nkhawa, kuchititsa magawo amisala kuti aphunzire njira zopumulira komanso njira zabwino zosungilira nthawi.

Zotsatira zapanikizika

Kupsinjika kungayambitse mavuto kapena matenda m'ziwalo zambiri ndi machitidwe, ndipo zimatha kuyambitsa:

• Kutaya tsitsi ndi mawaya ocheperako;
• Misomali yofooka ndi chimauma;
• Kuchuluka chilakolako ndi kunenepa kapena kuonda chifukwa chakumva kutentha nthawi zonse ndikusowa njala;
• Zovuta kugona, zomwe zimayambitsa kutopa pafupipafupi;

• Matenda omwe amapezeka pafupipafupi, monga matenda amkodzo, gastroenteritis kapena chimfine.

Kupsinjika kungayambitsenso kukukula kwamavuto akulu kwambiri monga matenda amadzimadzi, monga kuchuluka kwa matenda ashuga, kuchuluka kwa triglycerides ndi cholesterol yoyipa kapena matumbo osakwiya.

Kuphatikiza apo, kupsinjika kwakanthawi kwakanthawi kumatha kusokoneza pafupifupi chiwalo chilichonse kapena machitidwe amthupi ndipo, pakavuta kwambiri, kumatha kubweretsa kusabereka kapena kudzipha. Komanso phunzirani kuzindikira zizindikilo za kusokonezeka kwamanjenje.

Momwe mungachepetse kupsinjika kokhudzana ndi ntchito

Kuti muchepetse kuchuluka kwa kupanikizika pantchito, muyenera:

• Tengani tchuthi chaka chilichonse: kutchuthi kumathandizira kuiwala zofunikira za tsiku ndi tsiku;
• Pumulani pang'ono, nthawi zonse panthawi yogwira ntchito: kuyimitsa, ngakhale kuli mphindi 5, kumathandizira kupumula ndikukonzekera malingaliro anu, kukulitsa kupanga ndi phindu;
• Kutambasula: mukamagwira ntchito, thupi limafunikanso kumasuka ndikuthana ndi nkhawa. Nazi zomwe muyenera kuchita: Zochita zolimbitsa thupi kuntchito.
• Lankhulani ndi abwana: makamaka pakakhala zovuta kapena zovuta zina;
• Gawani ntchito: kugawa ntchito kumathandiza kuchepetsa nkhawa kwa aliyense wogwira ntchito;

Kuphatikiza apo, kudziyika nthawi zonse mumaudindo a ena ndi njira imodzi yochepetsera mikangano pantchito, ndichifukwa chake ndikofunikira kukhala olekerera komanso osamala kuti athe kuwunika mikhalidwe yonse ndikuyembekezera zomwe zitha kuchitika bwino ndi njira yolakwika.

Momwe mungachepetse kupsinjika kwamaganizidwe

Nthawi zambiri, kupsinjika kumachitika chifukwa chovuta kusamalira nthawi pakati pa akatswiri pantchito ndi zofunika m'banja, chifukwa chake, chinthu chofunikira kwambiri chothanirana ndi kupsinjika kwakuphatikiza:

• Gwiritsani ntchito kalendala kuti mukonzekere zochitika za sabata, kukonzekera sabata ndi sabata.
• Gawani ntchito pakati pazinthu zosiyanasiyana za banja: ana ayenera kuphatikizidwa, kugawa ntchito zazing'ono, monga pogona kapena kukonza chipinda, mwachitsanzo;
• Ganizirani zosowa zamakono ndikuiwala zakale;
• Sungani ndalama, kumangogwiritsa ntchito pazinthu zofunikira, kupewa ngongole, zomwe ndi zina mwazomwe zimapangitsa kuti munthu akhale ndi nkhawa zambiri
• Pewani zinthu zomwe zingayambitse mavuto monga mwachitsanzo, ngati nkhani pawailesi yakanema imabweretsa mavuto kapena kuchuluka kwa magalimoto kumabweretsa nkhawa ndikofunikira kufunafuna mayankho;
• Kuchita zosangalatsa: kudzipereka osachepera mphindi 30 patsiku kuzinthu zodekha monga kumvera nyimbo, kusamba, kuyenda pamchenga kapena dothi kapena kuyenda panja, zitha kuthandiza kuchepetsa nkhawa.

Kuphatikiza apo, mumayenera kumwa tiyi tsiku lililonse, monga chamomile kapena St. John's wort ndikupewa zakumwa ndi zakudya zomwe zili ndi caffeine chifukwa zimayambitsa chisangalalo cha dongosolo lamanjenje lomwe limabweretsa nkhawa.

Kuti mudziwe momwe mungapewere nkhawa werengani:

• 4 njira zowongolera kukhumudwa
• Momwe mungayang'anire tachycardia