Zomwe Mumamva Kuti Mumatopa Kwambiri Nthawi Zonse Mukamadzipatula

Zamkati

• Chifukwa Chani Watopa Kwambiri RN
• Momwe Mungabwezeretse Mphamvu Zanu
• Onaninso za

Mwina simunaphunzirepo Chifalansa kapena simunaphunzirepo ufa wowawasa m'miyezi itatu yapitayi yotseka, koma mungaganize kuti ndi nthawi yanu yonse yaulere yomwe mwapeza mungamve kuti mukupumula. Komabe, pali kutopa kwakuthupi komwe (komwe, FYI, kuli kosiyana ndi kulekanitsa kutopa, kuphatikiza kutopa ndi zina zakusokonekera, kukhumudwa, nkhawa, kusungulumwa, kapena kukwiya) zomwe anthu amamva chifukwa chosachita kalikonse kunyumba . Nanga, ndichifukwa chiyani ambirife timadzimva otopa?

Chifukwa Chani Watopa Kwambiri RN

Nali vuto: Mungamve ngati simukuchita kalikonse, koma ubongo ndi thupi lanu zikugwira ntchito mowonjezereka kuti muthane ndi vuto lomwe silinachitikepo. Pakadali pano, anthu ali ndi mavuto awiri akulu: kachilombo ka COVID-19 komanso kuwukira motsutsana ndi tsankho.

"Zoti zonsezi ndi zochitika pamoyo ndi imfa - anthu omwe atengeka ndi kachilomboka akumwalira ndipo anthu akuda akumwalira pakati pazipwirikiti-zimapangitsa kuti thupi lanu likhale ndi nkhawa zambiri," akutero a Eric Zillmer, Psy .D., Pulofesa wa neuropsychology ku Drexel University komanso katswiri wazamisala wazachipatala.

Thupi la munthu nthawi zambiri limakhala lokonzekera bwino kuthana ndi nkhawa, chifukwa cha kumenya kwa ubongo kapena kuyankha kwa ndege. Ubongo wanu ukawona zoopsa, umatulutsa cortisol kuti ilimbikitse thupi lanu kuti lichitepo kanthu ndikutseka ntchito zosafunikira. Thupi lanu limangolimbana ndi izi kwa nthawi yayitali, komabe. Nthawi zambiri, cortisol ndi hormone yolimbikitsa mphamvu, akutero Major Allison Brager, Ph.D., katswiri wa zamaganizo ndi U.S. Army yemwe amaphunzira kupulumuka pansi pa zovuta kwambiri. Koma mukakhala ndi nkhawa kwa nthawi yayitali, cortisol yanu imapangidwa mopanda malire kotero kuti imatembenuka ndipo mumayamba kutopa komanso kutopa kwambiri,” akufotokoza motero.

Pali kafukufuku wambiri yemwe akuwonetsa kuti kukhudzidwa kwakanthawi kwakanthawi kumatha kuyambitsa zovuta zamtundu uliwonse, kuchokera pachiwopsezo chowonjezeka cha nkhawa komanso kukhumudwa ndikusokoneza tulo mpaka kufooka kwa chitetezo chamthupi komanso matenda amtima.

Kulankhula za mahomoni, mukakhala kunyumba, mukuphonya dopamine yabwino yomwe mumapeza mukamacheza ndi anthu ena kapena kuchita zinthu zomwe mumakonda (monga kupita kumalo ochitira masewera olimbitsa thupi, kukwatirana, kapena kukhala osangalatsa) , akutero a Brager. Dopamine ikamasulidwa muubongo, zimakupangitsani kuti mukhale tcheru komanso kukhala maso; ngati simukumasulidwa, nzosadabwitsa kuti mumakhala olephera.

Ubongo wanu sikuti umangogwira ndi ma haywire mahomoni, komabe. Mukudziwa momwe mukamakokera kuwala kofiira, mumatopa ndi malingaliro anu mpaka kuwala kusinthe? Chifukwa chakuti simukuchita chilichonse sizitanthauza kuti injini yagalimoto imasiya kugwira ntchito. Ubongo wanu uli ngati injini yamagalimoto, ndipo, pakadali pano, sakupuma.

"Chinthu choyamba chomwe ubongo wanu umachita mulimonse momwe mungayesere ndikuyesera kuti mumvetsetse," akutero Zillmer. "Koma ngati mukugwira ntchito kuchokera pamalo osatsimikizika, ziyenera kugwira ntchito molimbika kuti mudzaze mipata." Ndizovuta kwambiri pakadali pano chifukwa sikuti mumangomva ngati simukudziwa zomwe zikuchitika, zikuwoneka ngati palibe aliyense akudziwa zomwe zikuchitika kapena momwe angapitirire patsogolo. (Nthawi zosangalatsa!)

Kugwira ntchito kunyumba sikuthandizanso - osati chifukwa choti simuli muofesi yanu, koma chifukwa choti zomwe mumachita nthawi zonse zimawombera. "Tasintha kuti tikhumbire chizolowezi ndipo ngakhale tili ndi machitidwe athunthu azolimbitsa thupi omwe amamangidwa mozungulira kulakalaka: njira yoyendetsera nthawi," atero a Brager. "Tikakhala ndi ndandanda yanthawi yomwe timagwira ntchito, kudya, kugona, kuphunzitsa, ndi" kuzizira, "matupi athu amatsata ndandanda iyi ndipo nthawi zambiri mumakhala ndi chidwi chofuna kuchita izi." (Onani: Kodi ndi Chifukwa Chani Mliri wa Coronavirus Ukukulira Ndi Kugona Kwanu)

Mkhalidwe weniweni wa WFH ukhoza kukufooketsa mphamvu. "Chifukwa chimodzi ndi chakuti matupi athu amachotsedwa chifukwa chosowa kulumikizana kwachindunji m'maganizo ndi m'maganizo kwa anthu pamene akuyenera kumvetsera deta ndi kukambirana," akutero Brager. "Komanso, nthawi zambiri timayendera makanema m'zipinda zosayatsa bwino (motero kumachepetsa kukhala tcheru) ndikukhala mozungulira motsutsana ndi kuyimirira kapena kuyenda." Ulesi wosadziwikiratu umayambitsa ulesi, zoyipa (zotopetsa).

"Ngati panali chinthu chimodzi chokha cholakwika, tikhoza kukonza," akuwonjezera Zillmer. Koma ndi zovuta zingapo kuthana nazo, zonsezi ndizopindika komanso zopindika (mwachitsanzo, kufuna kutsutsa kusankhana mitundu koma kuwopa kupezeka kwa coronavirus pagulu la anthu), zimakhala zovuta kwambiri kotero kuti ndizovuta kuti ubongo wathu uziyang'anira, akufotokoza.

Pamlingo wamalingaliro, izi zonse mwina zikutumiza nkhawa yanu kukhala yopitilira muyeso. "Tili pachiwopsezo cha nkhawa ngati dziko chifukwa nkhawa zowopsa ndizomwe zimafala kwambiri ku America," akutero Zillmer. Ndipo nkhawa imeneyo imachuluka. Mwina zimayamba ndi kuopa kudwala...ndipo pamakhala kuopa kuchotsedwa ntchito...ndipo pamakhala mantha olephera kukulipira lendi... Simukusowa kunyinyirika kuti ndikuuzeni kuti zidzakhala zovuta kwambiri, "akutero.

Momwe Mungabwezeretse Mphamvu Zanu

Ndiye mungatani? Mungamve ngati yankho labwino kwambiri pazonsezi ndikupumula. Koma kugona kwambiri kungakupangitseni kumva kutopa kwambiri (ndipo kumalumikizidwa ndi chiwopsezo chowonjezereka cha kunenepa kwambiri, matenda a shuga, kuthamanga kwa magazi, matenda amtima, komanso chiwopsezo chowonjezereka cha kufa.)

"Tsopano pamene tikuyandikira miyezi itatu, inayi, anthu ambiri ayenera kugwidwa ndi tulo," akutero Brager. Kungakhale bwino kudzikakamiza kutuluka panja kapena kudzikakamiza kuchita masewera olimbitsa thupi - zomwe zingakupatseni kumasulidwa kwa dopamine kuti muyendetse chidwi chanu, akufotokoza.

Chinthu chabwino kwambiri chomwe mungachite ndikulamulira m'malo mosiya njira yachilendo yoperekera kwa anthu akuwoneka kuti ikusokoneza nthawi yathu. Khazikitsani nthawi yoyenera kugona / kudzuka, ikani malire ndi anzanu, ndikupumula pazowonera zanu mphindi 20 mpaka 30 tsiku lonse, atero a Brager. (Zokhudzana: Matendawa Akugona Ndi Mwendo Wachipatala Kuzindikira Kukhala Wowopsa Kwambiri Usiku)

"Kubedwa kwakukulu ndikutuluka kwa dzuwa lowala kwambiri momwe angathere," akuwonjezera. "Kuwala kwadzuwa kumatumiza chikumbutso chachindunji ku dongosolo lathu la kugona / kudzuka mu ubongo kuti ndi nthawi ya masana ndipo tiyenera kulanda tsiku-zomwe zimakhala zothandiza makamaka panthawi ya kugona. Kuwala kwa dzuwa kumeneku ku ubongo kumalimbikitsanso kupanga. a vitamini D, omwe ndi ofunikira kwambiri kuti chitetezo chathu cha mthupi chitetezeke komanso—makamaka poyang’anizana ndi mliri wamakono—umoyo wamapapo.”

Ndipo musamve chisoni ndikupatseni ubongo wanu zinthu zosangalatsa zowongoka monga kuwonera TV zenizeni pa Netflix kapena kudzitaya mu buku lachikondi. "Pali chifukwa chake aliyense amathana ndi nkhawa pochita zinthu zosavuta, monga kulima dimba, kuphika, kutenga chiweto," akutero Zillmer. "Ndi chakudya chabwino cha ubongo wathu."

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