Njira 5 Zopumulira Kuti Ugone Bwino

Zamkati

• Kugona Kofunika Kuwerenga
• Ubwino ndi Kuipa Kwa Kugona Ndi Ziweto Zanu

Tikubwera pachisankho chomenyedwa kwambiri. Tasokota kudzera m'maholide. Ndipo tsopano ndi chaka chatsopano. Izi zonse zimabweretsa kupsyinjika kwakukulu-ndipo mwina kugona mopanda mpumulo-tsopano, ndipo mwina mtsogolo mwathu. M'malo moyigwiritsa ntchito yoyera, ganizirani zoyeserera zanga zisanu zomwe ndimakonda kupumula kuti zikuthandizireni kuthana ndi nkhawa, ndikugona bwino.

Ubale Pakati pa Kuda Nkhawa Ndi Kugona

Ngati, monga anthu ambiri, mudakhalapo ndi tulo kapena kugona chifukwa chovutika maganizo, mwakhala mukugwirizana kwambiri pakati pa nkhawa ndi kugona tulo. Kupsinjika pafupipafupi kumakwera pamwamba pamndandanda wa magwero a zovuta za odwala.

Kuda nkhawa kumayambitsa malingaliro othamangitsana, zomwe zimapangitsa kuti zikhale zovuta kutonthoza malingaliro. Itha kutipangitsa kukulitsa, kukhudzika mtima, kuphatikiza mantha amkati ndikudzimva kukhala wopanikizika. Kupsinjika ndi nkhawa zimabweretsa kupsinjika kwakuthupi mthupi lonse. Mukapanikizika, thupi limatulutsa mahomoni angapo kuphatikiza adrenaline, cortisol, ndi norepinephrine, omwe amalimbikitsa mphamvu, kusamala, kukweza kugunda kwa mtima ndi kuthamanga kwa magazi, komanso kupangitsa thupi kukhala "lolimba kapena louluka." Pamodzi ndi zisonyezo zina za nkhawa, mayankho omwe amayendetsedwa ndimankhwala kupsinjika onse amathandizira:

• Zovuta kugona.
• Kuvuta kugona tulo usiku wonse.
• Kudzuka molawirira kwambiri.
• Kudzuka kumverera kosasunthika komanso kosatsitsimutsidwa.

Izi ndi zizindikiro zodziwika za kusowa tulo. Kuda nkhawa kumatha kubweretsa mitundu yosiyanasiyana ya kugona. Nthawi zopanikizika kwambiri, zomwe nthawi zambiri zimachitika chifukwa cha zovuta kapena zosayembekezereka m'moyo, zimatha kuyambitsa tulo tambiri, tomwe timabwera modzidzimutsa ndipo timakhala kwakanthawi kochepa, kuyambira masiku ochepa mpaka masabata angapo. Kukumana mwamphamvu kuntchito, kulimbana ndi wokondedwa, kapena imfa ya wokondedwa ndi mitundu ya nkhawa komanso zovuta zomwe zimayambitsa kusowa tulo.

Zizindikiro zakuda nkhawa, zikakhalapo nthawi zonse, zimathanso kubweretsa kugona kosatha, komwe kumatha kupitilira mwezi wopitilira. Matenda a nkhawa nthawi zambiri amakhala limodzi ndi kusowa tulo.

Kupsinjika ndi kugona zimakhalapo muubwenzi wapakati. Monga momwe kupsinjika ndi nkhawa zimayambitsa kusowa tulo ndi mavuto ena ogona, kusowa tulo kumawonjezera kupsinjika ndi nkhawa. Kugona mokwanira kumatipangitsa kukhala pachiwopsezo cha zizindikilo za nkhawa, kuphatikiza:

• Kukwiya komanso kupsa mtima msanga.
• Kumverera kuthedwa nzeru.
• Amalimbana ndi chidwi.
• Vuto lalingaliro ndi kukumbukira kukumbukira.
• Kupanda mphamvu.
• Kuchulukanso kwamalingaliro.

Kupsyinjika kwakukulu komanso kusowa tulo zonse zimabweretsa chiopsezo chachikulu cha matenda amisala ndi thupi.Kupsinjika ndi kugona mokwanira kumalumikizidwa palokha ndi kunenepa kwambiri komanso kunenepa, kuda nkhawa komanso kukhumudwa, Type 2 shuga ndi zovuta zina zamagetsi, matenda amtima, komanso kusazindikira.

Kuthetsa kupsinjika ndikuwonetsetsa kuti kugona mokwanira kumakhala kofunika kwambiri kuti muteteze thanzi lanu. Kuchita masewera olimbitsa thupi kungakuthandizeni kuchita zonsezi. Awonetsedwa bwino pakuchepetsa kupsinjika ndikuwonjezera kugona. Zotsika pang'ono, zodziwongolera zokha, komanso zophatikizika mosavuta m'moyo wanu watsiku ndi tsiku, njira zopumulira izi zimatha kukuthandizani kuthana ndi nkhawa komanso nkhawa mukadzuka, komanso kukuthandizani kuti musapanikizike musanagone. Chowonadi ndi chakuti, mzere pakati pa usana ndi usiku suli womveka bwino. Momwe timakhalira masana-kuphatikiza momwe timasamalirira kupsinjika-zimakhudza kwambiri momwe timagonera usiku. Ganizirani zakusamalira kwanu tsiku ndi tsiku, kosasinthasintha monga kupumula monga nthawi yayitali mukugona kwanu usiku.

1. Maphunziro a Autogenic

Maphunziro a Autogenic (AT) sadziwika kwenikweni. Izi ndizochititsa manyazi, chifukwa ndi njira yabwino, yofikirika yochepetsera kupsinjika ndi kugona tulo. AT imagwiritsa ntchito zolimbitsa thupi zingapo kuti zitsimikizire malingaliro amthupi mwakuthupi, kuti mupumule m'maganizo ndi mwathupi. Maphunziro a Autogenic amayang'ana kwambiri kukulitsa kutentha ndi kulemera m'malo osiyanasiyana amthupi. Zochita izi zimagwiritsa ntchito zithunzi zowoneka bwino komanso zonena kuti mupumule mwakuthupi komanso kuti mukhale chete ndikukhazikitsa malingaliro anu. Zochitazo ndizothandiza kwambiri mukamazichita pafupipafupi, ndipo mutha kugwiritsa ntchito njirazi kuti muchepetse kupsinjika tsiku lonse. Kuphatikiza maphunziro a autogenic muzomwe mumachita usiku uliwonse kungakuthandizeni kukonzekera thupi ndi malingaliro oti mugone.

2. Biofeedback

Njira za Biofeedback zimasonkhanitsa zambiri za thupi zomwe zimakuchenjezani kuti mupanikizike ndikukuthandizani kuti mupumule, m'maganizo ndi mwakuthupi. Biofeedback imagwira ntchito kudzera pama sensa omwe amatsata ndikuyesa magwiridwe antchito osiyanasiyana, kuphatikiza:

• Kupuma
• Kugunda kwa mtima
• Kutuluka thukuta
• Kutentha kwa thupi
• Kupanikizika kwa minofu
• Magonedwe

Izi zokhudzana ndi thupi zimapereka chidziwitso chofunikira pamagulu opanikizika. Kupuma mofulumira, thukuta thukuta, ndi kugunda kwa mtima ndizizindikiro za nkhawa. Biofeedback, powonetsa ziwonetsero zakuthupi ndi nkhawa, zimakupatsani mwayi wolimbana ndi kupsinjika kwakeko pogwiritsa ntchito njira zina zopumulira. Pali bizinesi yomwe ikupita patsogolo popereka biofeedback kudzera m'manja ndi zida zovalira. Ma trackers ambiri ovala amatha kupereka zambiri zakupsinjika ndi malingaliro, monga momwe amayeza ndi biofeedback. Inde, kutsatira pawekha sikungakupumulitseni inu — koma kungakupangitseni kukhala ochenjeza ndi zizindikiro za kupsyinjika kotero kuti mutha kutenga masitepe olunjika, odzifotokozera kuti mupumule, kaya pakati pa tsiku lokangalika kapena pamene mukukonzekera kugona .

Kugona Kofunika Kuwerenga

Ubwino ndi Kuipa Kwa Kugona Ndi Ziweto Zanu