Kulimbana ndi nkhawa

Moyo wamakono wamakono uli wokonzeka "kupereka" mphatso kwa munthu mwa njira yachisokonezo , yomwe imayenera kuyambitsidwa kuyambira miniti yoyamba. Pambuyo pake, amatha kukhumudwitsa munthuyo.

Njira zolimbanirana

Pali njira zambiri komanso zosiyanasiyana zolimbana ndi opanikizika. Tiyeni tiyankhule za izi mwatsatanetsatane:

1. Kusangalala kumatha zambiri. Psychology imati pamene mukamwetulira, ubongo umayamba kutulutsa mtundu wa hormone cortisol, ndipo izi polimbana ndi nkhawa zimathandiza kwambiri. Ndipotu, ubongo wanu umawona kumwetulira, monga chizindikiro chakuti muli bwino, choncho, mumakhala bwino. Choncho, mukhoza kutchula bwino maganizo anu pa msinkhu wosadziwika.
2. Pause nthawi zina, monga kale, mwa njira, mu moyo wotanganidwa. Chotsani mavuto kuchokera kunja kwa inu. Pitani ku chirengedwe, mutenge mwakhama.
3. Fufuzani zolakwa zakale ndikuyesera kuti musalowe m'mavuto omwe angakuchititseni kusokonezeka maganizo.
4. Kupindulitsa ndi mavitamini. Kupsinjika maganizo kumapangitsa mphamvu zonse zomwe zimachokera m'thupi, choncho lamulo lalikulu lolimbana nalo ndilo kudya zakudya zokhudzana ndi mavitamini (mbidzi, maapulo, nkhuku chiwindi, zipatso zouma, nsomba, tomato, etc.).
5. Yoga. Ndi chithandizo chake, mukhoza kumasuka, ndi kumvetsetsa nokha, kulimbitsa minofu yanu. Sizingakhale zopanda phindu kusinkhasinkha : kutseka maso, pang'onopang'ono komanso mozama kwambiri.
6. Zida zomwe zingasinthe maganizo awo zidzakhala zokhulupilika ndi anzanu pankhondoyi. Wothandizira wodalirika - serotonin, hormone ya chisangalalo, yomwe ili mu chokoleti, nthochi, amondi, ndi zina zotero. Ndikofunika kuchepetsa kudya kwa mafuta, shuga ndi caffeine.
7. Kuyankhulana mtima ndi mtima kumathandizanso kuthetsa mavuto. Pambuyo pa zonse, nthawi zina, kuti tiyang'ane vutoli kuchokera kumbali ina, ndibwino kuti tiyankhule.
8. Kupsinjika maganizo motsutsana ndi nkhawa. Chodabwitsa chokwanira, koma poika thupi pansi pa vuto latsopano, mumachotsa zomwe zikukudya. Choncho, mtundu watsopano wa nkhawa ukhoza kukhala ozizira ozizira, masewero oopsa, kuwombera thupi.
9. Musaiwale za masewera. Sikuti imathandiza thupi kuti ligonjetse nkhawa, komanso limakonzekera zosiyana siyana. Zilibe kanthu kuti mumasankha kuchita chiyani: kuthamanga, njinga, ndi zina zotero. Tiyenera kuzindikira kuti kupindula kwakukulu kochita masewera olimbitsa thupi, kumafuna kubwereza (mwachitsanzo, kuthamanga). Zotsatira zake, kuthamanga kwa mtima kumakhala kochepa kwambiri, kuthamanga kwa magazi kumachepa, ndipo kuthamanga kwa minofu kumachepetsa mphindi iliyonse. Pa nthawi yomweyi, maphunzirowa ndi okwanira kutenga nthawi ya mphindi makumi atatu, 20 peresenti ya kuchepetsa nkhawa.