Momwe mungachotsere kupsinjika ndi malangizo othandiza ndi malangizo kuti muchotse kupsinjika kwamaganizidwe

Momwe mungachotsere nkhawa

1. Kupuma mozama:
Kupuma mozama ndi imodzi mwa njira zakale komanso zabwino kwambiri zochepetsera nkhawa.
Mukhoza kukhala pamalo opanda phokoso, kuika maganizo anu pa kupuma, kupuma pang'onopang'ono ndi mozama kudzera m'mphuno, ndiyeno mupume pang'onopang'ono ndi mozama m'kamwa.
Bwerezani izi kwa mphindi zosachepera 5 kuti mupindule kwambiri.

2. Masewera amasewera:
Kuchita masewera olimbitsa thupi kumadziwika kuti ndi njira yabwino yochepetsera nkhawa komanso nkhawa.
Kuchita masewera olimbitsa thupi kumathandizira kutulutsa mahomoni osangalatsa otchedwa "endorphins," kuwongolera malingaliro anu ndikuchotsa kupsinjika komwe mukumva.
Choncho yesetsani kukhala ndi masewera olimbitsa thupi nthawi zonse, ndipo sankhani masewera olimbitsa thupi omwe amakuyenererani ndipo amakubweretserani phindu la thanzi komanso maganizo.

3. Perekani nthawi yopuma:
Ndikofunika kudzipatsa nthawi yokwanira yopumula ndi kupumula.
Munkhaniyi, mutha kuyesa njira monga yoga, kusinkhasinkha, komanso kupumula kwambiri.
Kuchita magawo afupipafupi atsiku ndi tsiku a njirazi kumathandizira kukhazika mtima pansi, kuchepetsa nkhawa, ndikupeza bata lamkati.

4. Kulankhulana ndi ena:
Musaiwale kuti kugwirizana ndi ena ndi chinthu chofunika kwambiri kuti muchepetse kupsinjika maganizo komanso kukhala ndi thanzi labwino.
Pezani nthawi yokumana ndi anzanu komanso achibale anu, ndikuwauza zakukhosi kwanu ndi malingaliro anu.
Kukhala ndi magawo oganiza pagulu komanso kugawana zomwe mwakumana nazo kungakuthandizeni kupeza njira zatsopano zothetsera mavuto atsiku ndi tsiku.

5. Kusamalira kugona:
Kugona bwino komanso kokwanira ndi chimodzi mwazinthu zofunika kwambiri pakuwongolera kupsinjika.
Yesetsani kukhala ndi njira yogona nthawi zonse ndikugona maola 7-8 usiku.
Mutha kugwiritsa ntchito njira zopumula musanagone monga kupumula kwambiri kapena kumvetsera nyimbo zodekha kuti zikuthandizeni kugona tulo tofa nato.

Ndi mitundu yanji ya nkhawa?

• Matenda a Nkhawa Okhazikika: Uwu ndiwo mtundu wofala kwambiri ndipo umadziwika ndi kudandaula kosalekeza komanso koopsa pazinthu zambiri pamoyo watsiku ndi tsiku, monga ntchito, maubwenzi, ndi thanzi.
• Mantha: Amadziwika ndi zochitika zosayembekezereka komanso zadzidzidzi za nkhawa yayikulu komanso mantha.
  Zingathe kutsagana ndi zizindikiro za thupi monga kupuma movutikira komanso kugunda kwa mtima mofulumira.
• Matenda a Nkhawa Pagulu: Ndi nkhawa yosalekeza komanso yosalekeza m'malo omwe munthu amaopa kuchita manyazi, kutsutsidwa, kapena kunyozedwa.

Kodi chimayambitsa kupsinjika kosayenera ndi chiyani?

• Kupsyinjika kumeneku popanda chifukwa kungakhale chifukwa cha zifukwa zambiri, kuyambira ku zovuta zamaganizo zomwe zimasonkhanitsidwa kupita ku kusintha kwachangu kwa moyo ndi kusowa kwa chiyanjano.

• Matendawa amakhudza anthu mosiyanasiyana, chifukwa amakhala ndi nkhawa komanso kupsinjika nthawi zonse popanda chifukwa.

Chifukwa cha kulimbikira kwa zizindikirozi ndi zotsatira zoipa pa moyo wa tsiku ndi tsiku, omwe akukhudzidwa ndi kupsinjika maganizo popanda chifukwa ayenera kuchitapo kanthu kuti athetse vutoli.
Thandizo lomwe angalingalizidwe lingaphatikizepo kuchita masewera olimbitsa thupi, kukhala ndi moyo wathanzi, komanso kupereka mpumulo wamaganizo kudzera muzokonda, kupuma, ndi kusinkhasinkha.

Pofuna kukhalabe ndi thanzi labwino komanso maganizo abwino, anthu ayeneranso kupeza chithandizo choyenera kuchokera kwa anzawo ndi achibale awo kapena kukaonana ndi katswiri wa zamaganizo.
Akhoza kupereka uphungu ndi chitsogozo chofunikira kuthana ndi kuchepetsa kupsinjika kwadzidzidzi kumeneku.

Kodi chithandizo cha kupsinjika maganizo ndi chiyani?

• Anthu ambiri amaona kuti kupsinjika maganizo n’kwachibadwa pamoyo wawo watsiku ndi tsiku.

• Imodzi mwa njira zomwe zingagwiritsidwe ntchito polimbana ndi kupsinjika maganizo ndi kuchita masewera olimbitsa thupi ndi kusinkhasinkha.
• Njira zimenezi zimathandiza kuchepetsa maganizo ndi thupi komanso kuchepetsa kupsinjika maganizo.

• Komanso, kuchita masewera olimbitsa thupi nthawi zonse kumalangizidwa.

Palinso njira zina zambiri zochepetsera nkhawa.
Mwa njirazi, mungayesere kuchita zoseweretsa zomwe zimakupumulitsani, monga kujambula, kuwerenga, kapena kumvetsera nyimbo.
Ndibwinonso kulankhula ndi anzanu kapena achibale anu za malingaliro ndi zitsenderezo zomwe mukukumana nazo.
Kulankhulana bwino kungathandize kuchepetsa nkhawa ndi nkhawa.

Nthawi zina, munthu angafunike kupeza thandizo la akatswiri.
Mwachitsanzo, ma psychotherapists kapena akatswiri azamisala amatha kukhala ndi gawo lofunikira pochiza kupsinjika.

Kodi zotsitsimula zachilengedwe ndi chiyani?

• Zotsitsimula zachilengedwe ndi zina mwa njira zodziwika bwino zochepetsera kupsinjika ndi nkhawa komanso kulimbikitsa kupumula kwathunthu.
• Ma sedative amenewa amachepetsa dongosolo lamanjenje ndipo amalimbikitsa kukhala bata ndi bata.
• Chilengedwe chili ndi zinthu zambiri zachilengedwe zomwe zingagwiritsidwe ntchito ngati zoziziritsa kukhosi, kuphatikiza zitsamba zamankhwala, mafuta ofunikira, zitsamba, ndi zakudya.

• Zitsamba zamankhwala ndi chimodzi mwazinthu zodziwika bwino za sedative zachilengedwe.

• Kuphatikiza pa zitsamba zamankhwala, mafuta ofunikira amagwiritsidwanso ntchito ngati mankhwala achilengedwe.

• Ponena za zitsamba, zokometsera zoziziritsa kukhosi zitha kukonzedwa mwa kupeza zomwe zatulutsa kapena kuziwumitsa ndikuzipanga tiyi.

Kodi zizindikiro za kupsinjika maganizo kwambiri ndi zotani?

1. Nkhawa yosalekeza ndi kukanika: Munthuyo amakhala ndi nkhawa nthawi zonse, chifukwa zimamuvuta kuti apumule ndipo maganizo ake amakhalabe opanikizika nthawi zonse.
2. Matenda a Tulo: Anthu omwe ali ndi nkhawa kwambiri amavutika kugona komanso kugona.
   Akhoza kudzuka kaŵirikaŵiri ndipo angakhale ndi maloto osautsa.
3. Kuipidwa ndi kutengeka maganizo mopambanitsa: Munthu wopsinjika maganizo angazindikire kuti amakwiya msanga ndipo angalephere kulamulira malingaliro ndi malingaliro ake chifukwa cha kupsinjika maganizo kosalekeza.
4. Kuvutika kuika maganizo ndi kukumbukira: Kupanikizika kwambiri kungawononge luso la maganizo la munthu, chifukwa amaona kuti n’kovuta kuika maganizo ake onse ndi kukumbukira, ndipo kungakhale kovuta kwa iye kuchita ntchito zake za tsiku ndi tsiku.
5. Kupsinjika maganizo ndi kumva chisoni: Kupsinjika maganizo kwambiri nthawi zambiri kumatsagana ndi kumva chisoni ndi kupsinjika maganizo, pamene munthu wopsinjika maganizo amakhala wopanda chiyembekezo ndipo amataya chiyembekezo m’moyo.

Malo opsinjika m'thupi

XNUMX. Khosi ndi mapewa: Anthu ambiri amavutika ndi ululu wa pakhosi ndi paphewa chifukwa cha kupsinjika kwa tsiku ndi tsiku, kukhala kosauka, ndi kugwira ntchito kwa nthawi yaitali.
Kupsinjika m'derali kumatha kuchepetsedwa mwa kutambasula ndi kulimbikitsa masewera olimbitsa thupi, kugwiritsa ntchito ayezi kapena kutentha, komanso kupumula pochita kusinkhasinkha kapena yoga.

XNUMX. Kubwerera: Kupanikizika kungabwere chifukwa cha zovuta za tsiku ndi tsiku, kukhala nthawi yayitali, kapena kunyamula zinthu zolemera.
Kuti muchepetse kupsinjika kumbuyo, tikulimbikitsidwa kuchita masewera olimbitsa thupi kuti mulimbikitse minofu yam'mbuyo komanso kuchita masewera olimbitsa thupi monga kusambira, kugwiritsa ntchito kutentha, kugwiritsa ntchito kutikita minofu kapena kulimbitsa thupi.

XNUMX. Mimba: Kupanikizika kungayambitse minofu ya m'mimba mwako kugwedezeka komanso kumva kukhala wovuta.
Kuti muchepetse kupsinjika kumeneku, tikulimbikitsidwa kuchita masewera olimbitsa thupi monga yoga, kutsatira zakudya zopatsa thanzi, komanso kupuma mozama komanso kupumula.

XNUMX. Nkhope ndi nsagwada: Kukanika kwa minofu ya nkhope ndi nsagwada kungayambitse mutu ndi ululu.
Ndikoyenera kuti muchepetse kupsinjika maganizo mwa kusisita malo olimba, kudya zakudya zofewa, ndi kupewa mkwiyo ndi maganizo oipa.

Zomwe zimayambitsa kupsinjika kwa amayi

1- Kupsinjika maganizo: Kupsinjika maganizo kungabwere kuchokera kuzinthu zosiyanasiyana zamaganizo monga kupsinjika kuntchito, mavuto a m'banja, zovuta za tsiku ndi tsiku, ndi nkhawa za tsogolo.
2- Kupsinjika maganizo: Maubwenzi ovuta komanso ovuta angayambitse kupsinjika kwa amayi, kaya chifukwa cha zovuta m'banja kapena m'banja.
3- Kukakamizika kwa maudindo pagulu: Amayi amatha kukakamizidwa chifukwa cha zomwe anthu amayembekezera kuti agwire ntchito zingapo pakati pa umayi, ntchito ndi moyo wapagulu.
4- Kupsinjika kwakuthupi: Matenda ena ndi zovuta zaumoyo zimatha kuyambitsa kupsinjika ndi kusokoneza kwa amayi, monga matenda osatha kapena kusintha kwa mahomoni.

Pofuna kuthetsa kupsinjika maganizo, amayi ayenera kugwiritsa ntchito njira zogwira mtima.
Nazi njira zina:

1- Kuchita masewera olimbitsa thupi: Masewera ndi njira yabwino yochepetsera komanso kukhazika mtima pansi, ndipo tikulimbikitsidwa kuzichita pafupipafupi.
2- Kusamalira nthawi: Mwa kukonza nthawi bwino ndikuyika zofunikira, amayi amatha kuchepetsa kupsinjika maganizo ndikukwaniritsa bwino.
3- Kusamalira thanzi lamaganizidwe: Kupyolera mu kupumula, kudzisamalira, ndi kugwiritsa ntchito njira zosinkhasinkha ndi kupumula, amayi amatha kuchepetsa nkhawa ndikupeza mtendere wamaganizo.
4- Fufuzani chithandizo: Ndikofunika kuti amayi apeze chithandizo kwa alangizi kapena abwenzi apamtima, chifukwa kuyankhula za mavuto ndi mantha kumachepetsa nkhawa.

Kodi chimachitika ndi chiyani m'thupi la munthu munthu akapanikizika?

1. Kuwonjezeka kwa mtima: Kupanikizika kosalekeza kungapangitse kugunda kwa mtima, zomwe zingayambitse kuthamanga kwa magazi ndi kuonjezera chiopsezo cha matenda a mtima.
2. Kuthamanga kwa Minofu: Kupanikizika kungayambitse minofu ndi kupsinjika maganizo, ndipo izi zingayambitse kupweteka kwa khosi, msana, mapewa, ndi m'mimba.
3. Mavuto a m'mimba: Kupsinjika maganizo kungasokoneze kugwira ntchito kwa m'mimba, ndipo zizindikiro monga kutsegula m'mimba kapena kudzimbidwa, kupweteka kwa m'mimba ndi nseru zimawonekera.
4. Kufooka kwa chitetezo cha m’thupi: Kupsinjika maganizo kungawononge chitetezo cha m’thupi, kukulitsa chiwopsezo cha munthu ku matenda opatsirana ndi kuchedwetsa kuchira.
5. Mavuto a tulo: Kupanikizika kungayambitse vuto la kugona ndi kusowa tulo, zomwe zimakhudza kwambiri moyo wa munthu komanso kuganizira kwake.
6. Kukhudza thanzi lamaganizidwe: Kupsinjika maganizo kumatha kukulitsa chiwopsezo chotenga matenda amisala, monga kukhumudwa ndi nkhawa.
7. Kuwonjezeka kwa chilakolako cha kudya kapena kutaya chilakolako: Kupsinjika maganizo kungapangitse kuwonjezeka kwakukulu kwa chilakolako kapena kutaya chilakolako, zomwe zingayambitse kusintha kwa kulemera ndi zakudya.