Kuti ndidziwe ndekha kuti: "Inde, ndine wokondwa ndipo palibe chomwe chimandisokoneza", mukuyenera kuthana ndi nkhawa ndi nkhawa. Ndipotu, pambali yoipa, izi zimakhala ndi zotsatira zolakwika pa malo onse ofunika kwambiri a munthu, makamaka, mphamvu imeneyi imadzimva ngati kuwonongeka kwa thanzi komanso maubwenzi ndi ena. Tiye tikulankhulane mwatsatanetsatane za momwe tingachotsere nkhawa mu mphindi ndikudzipulumutsa ku zotsatira zake zoipa.
Kodi mungatani kuti muthetse nkhawa?
Ndikofunika kuzindikira kuti ngati mutakhala ndi nkhawa kwa nthawi yayitali, zimayambitsa matenda opatsirana pogonana (ulcer, migraine, matenda oopsa), kuchepetsa mphamvu zanu ndi mphamvu zamanjenje. Chifukwa chake zidzakhala zoyenera kutchula njira zabwino kwambiri zothandizira kuthetsa nkhawa.
- Kusinkhasinkha. Kusinkhasinkha kumathandiza kupumula osati maganizo okha, kumasuka ndi kuthetsa mavuto, komanso kumapereka mtendere wa thupi lanu. Zonse zomwe zimafunikila ndi mphindi zingapo za mtendere ndi bata, chipinda chokhala ndi mpweya wabwino komanso nyimbo zosangalatsa za moyo. Tengani malo omasuka wokhala pansi, akuwongoleratu ndikutsitsimula kumbuyo kwanu. Kutsegula kapena kutseka maso anu, bwerezani mawu aliwonse ("chikondi", "chimwemwe", ndi zina zotero), pamene mukuwona zomwe mukuganiza pa nthawiyo. Pewani kuyesa kulikonse.
- Zochita zopuma. Kuchotsa mwamsanga msanga kukuthandizani kupuma kwanu, zomwe zonse zimapangitsa mphamvu, komanso kubweretsa chisangalalo. Zochita zosavuta izi ndizomwe zimalimbikitsidwa kuti mutsegule chipinda, mutenge mpweya wabwino, mupume mwaufulu. Kupanga mpweya 7, ganizirani kuti mumapuma mu chikondi cha mphamvu, bata - zonse zimene zimakupatsani chimwemwe. Pambuyo pake, gwiritsani mpweya wanu, kuwerengera 7. Kuchokera, kuyang'ana momwe zolakwika zonse mwa inu, kutopa, nkhawa, nkhawa zimatha. Kenaka, mutapuma mpweya wanu, yambani kuchita masewera olimbitsa thupi. Nthawi yake ili pafupi mphindi 5-10. Mulimonsemo, izo zikhoza kuwerengedwa osati zisanu ndi ziwiri, koma, mwachitsanzo, mpaka 5 kapena 6.
- Masewera, monga kale, adzakuthandizira kuthetsa nkhawa zomwe zatsala pambuyo pa ntchito. Komanso, kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti musamapanikizike. Koma ndi bwino kukumbukira kuti muyenera kugwiritsa ntchito zochitika zomwe mumakonda komanso zomwe sizikuwononge thanzi lanu. Komanso, akatswiri a moyo wathanzi amalimbikitsa olimbitsa thupi pamaso pa anthu ena, koma musaiwale kugwira ntchito mwakhama. Maulendo othandiza ndi masitepe ofulumira, kusambira masewera, kusewera ndi kusewera njinga.
- Kuseka. Masewera omwe amachititsa kuseka, mafilimu kapena zokambirana monga kale, zomwe zimathandiza kuchepetsa nkhawa sizidzangokulimbikitsani, komanso zikulitsa zaka za moyo. Asayansi asonyeza kuti kuseka kumathandiza kuchiza ku matenda monga chimfine wamba, ndi zomwe sichikhoza kuchiritsidwa ndi sayansi. Kotero, mmawa uliwonse, pamene iwe ukudziwona wekha pagalasi, kumwetulira ndi kuyamba kuseka ndi mtima wako wonse. Mudzapindula thupi lanu ngakhale kuseka kukupangitsani.
- Kupuma. Phunzitsani ma autogenic. Zidzathandiza kuthetsa mavuto ndi kubwezeretsa thupi pambuyo pochotsa nkhawa. Mwachitsanzo, ngati mukufunsa funso: "Momwemo
kuthetsa nkhawa? ", ndiye kuchita maseŵera olimbitsa thupi nthaŵi zonse kudzakupangitsani kukhala munthu wodalirika, wokhala ndi mtendere. Phunzirani kumasuka. Poyamba mukhoza kumvetsera nyimbo zogwiritsa ntchito kudzera m'mafoni a m'manja. Pakatha mwezi, pitani ku nthawi yopuma, mukamachita masewera olimbitsa thupi, mukudziyesa nokha za zofunikira. - Kulankhulana. Nthawi zambiri mukwaniritse zosowa zanu. Musalankhulane ndi aliyense. Pangani zokambirana zokondweretsa ndi omwe ali okonzeka kukhala mbali yanu limodzi ndi chisoni ndi chimwemwe.
Samalirani nokha ndi thanzi lanu. Phunzirani kunyalanyaza zopanikizika.