Kodi kuchotsa nkhawa?

Kodi mukudziwa kuti nkhawa kuchuluka - ambiri matenda aubongo? Komanso azimayi pa zana a makumi asanu sitichedwa vutoli kuposa amuna. Ngakhale nkhawa sazunza inu kumlingo kuti chiphe moyo wanu wonse, inu mwina mukudziwa ake. Nkofunika kudziwa mmene kuchotsa nkhawa ndi nkhawa. Zimenezi zingakuthandizeni kuchepetsa nkhawa komanso kwambiri kusintha moyo wanu.

nkhawa ndi chiyani?

Alamu - ili ndi thupi anachita zinthu zoopsa kapena sankadziwa. Chingathe kuonekera pamaso zochitika zofunika monga kuyankhulana ntchito, mayeso, kusuntha. anthu osiyana ndi nkhawa angasonyeze m'njira zosiyanasiyana. TV komanso mafilimu anazolowera kuganiza kuti yoweyula wa munthu nthawi zonse agwedeza ndi uyo zikhadabo zake. Ndipotu, nthawi zambiri palibe zizindikiro kunja. odwala ambiri akudwala nkhawa zambiri mwakuwoneka ndiugwire mtima. Iwo sadziwa n'komwe mmene iwo ali olimba. Wamba nkhawa akhozanso kukopeka ndi zizindikiro zosiyanasiyana. Mwachitsanzo, nkhawa ili, irritability, kuchuluka kugunda kwa mtima, thukuta, kufupika kwa mpweya, kusowa tulo, Kulephera kuchita zinthu kapena chimbudzi. Nkhawa zingakhudze nthawi amasonyeza zizindikiro kapena mwamphamvu awo. Zimenezi zimathandiza munthu zimakhudza kwambiri moyo wanu nthawi zina chifukwa cha mantha amene inu mukhoza ngakhale bwino kusiya nyumba!

Kuzindikira kumverera

Izi Mwina akuoneka kwambiri lomveka, koma luso kuzindikira nkhawa zawo m'malo kunyalanyaza izo, zingakuthandizeni kuthana ndi kumverera kwa pogwira. anthu Nkhawa zambiri kukana maganizo awo kuti yekha kukuwonjezera iwo. Pitani kwa nokha ndi kuzindikira kumverera. Mmenemo mphamvu - pamene inu mukudziwa vuto lanu, ndipo mukhoza kulikonza ilo. Musatseke nkhawa, kotero inu kokha aziwonjezereka. Mulibe manyazi.

kupeza ena tulo yaitali

Nkofunika kumvetsa mmene zinthu zimakhalira pakati pa mavuto kugona ndi nkhawa. Ngati ndinu nkhawa, inu zimawavuta kugona, koma m'malo mwake tulo angadwale nkhawa. Ofufuzawa anapeza kuti kusagona tulo imayendetsa m'madera a ubongo amene amada nkhawa ndi kuvumbitsira nkhawa kwambiri za zochitika adziwitse. zokagona kumathandiza kulimbikitsa thanzi lanu akukhudzidwira ndi zipangitsa kukana nkhawa. Yambani kukonzekera thupi lanu kugona ntchito miyambo madzulo ululu, omwe mwina monga kuwerenga, kumvera nyimbo zofewa, kutenga osamba kapena kukana zinthu zamakono mu ola pamaso yogona. Dziperekeni ndi azilandira tulo ndandanda kuti adzalola kuti kugona maola asanu ndi inayi tsiku. Ngati inu nthawi zonse amatopa, mwinamwake inu ayenera kuyesedwa.

Kuyamwitsa thupi lanu

Utatha kadyedwe sikungakuthandizeni tichotse nkhawa Komabe, zikhoza kusintha maganizo anu ndi kukuthandizani ndi thanzi. Zakudya za lonse mbewu, zipatso ndi masamba - ichi ndi njira yabwino, kuposa kudya kukonzedwa zakudya zokhala ndi chakudya yosavuta. Zovuta chakudya ali m'mimba pang'onopang'ono adzithandiza shuga pa mlingo khola. Musati mwadya chakudya shuga anagwa mu magazi, - kudzimva mphamvu kuchepa mwina zimawonjezera nkhawa. Mudzakhala zothandiza zakudya zokhala ndi magnesium, nthaka ndi Omega-3.

Yambani kusuntha

Malinga ndi malipoti ena, kuchita masewera olimbitsa thupi kungathandize kuchepetsa zizindikiro za nkhawa komanso kuvutika maganizo. Thupi zolimbitsa kumachepetsa nkhawa, kuchepetsa mavuto thupi ndi kuthandiza thupi mwachibadwa anatani nkhawa. Komanso kumachepetsa kutopa, bwino ndende akupanga chozama tulo.

Kusiya mowa

Nthawi zambiri, anthu kuyamba kumwa mowa kuti zothetsera mantha anu ndi osadandaula. Kwa nthawi yaitali, akhoza kwenikweni, koma m'tsogolo kungachititse kuti mavuto monga uchidakwa kapena kudalira zinthu zina. Njira imeneyi si ntchito. Izi zikungofanana ndi muyeso mwamsanga, amene yekha worsens zinthu wonse. Mowa kumasintha pa kaperekedwe ka serotonin ndi timene ena mu ubongo, mupatsa maganizo mukhoza zambiri kutchulidwa. Komabe, chikho cha vinyo patapita tsiku wotanganidwa sizikupanga inu chidakwa.

Apita kukayenda

Kodi mukudziwa kuti anthu okhala m'mizinda, peresenti twente wani sitichedwa nkhawa kuposa anthu amene amakhala kumidzi? Ofufuzawa anapeza kuti m'madera ubongo kugwirizana kuugwira mtima, tizilombo ta kwambiri chifukwa maganizo mwa anthu a mzinda. Akuyenda pabwalopo ndipo akusangalala panja, mukhoza kwambiri kuchepetsa mlingo wa maganizo. Ngati mukuona kuti kuthetsa nkhawa usanayambe, kupita kukhala pa benchi pansi pa mitengo.

Khalani mindfulness

Ngati mukuona nkhawa, sizivuta basi malingaliro madzi malingaliro anu. Yesani kuyesetsa kuganizira pano. Kusinkhasinkha ndi mindfulness kuthandiza kusintha chikhalidwe chanu. Kafukufuku wasonyeza kuti mindfulness amathandiza anthu mwanzeru pa zitsanzo mumtima dzikoli, kulola kuti bwino kupirira ntchito anatumizidwa munthu pa nthawi inayake. Ngati ndinu nkhawa kubwerezabwereza zonse malingaliro ovutitsa kukulepheretsani kugwira ntchito. Kusinkhasinkha - ichi ndi yankho! Ingopeza malo opanda phokoso, kutseka maso anu ndi kuika kupuma wanu.

Lembani maganizo anu pa pepala

Nthawi zina, njira zabwino basi lingaliro kuti alembe maganizo awo. Choncho savuta kumvetsetsa, chifukwa inu mumvetsa ndendende zimene mukufuna. Lembani nkhani kapena kupwetekedwa mtima kwawo maganizo kuthana nawo. Izi zingathandize bwino tulo, kuganiza bwino ndi kukhala bwenzi lenileni la moyo chikhalidwe. Kulemba sayenera zochepa malamulo kapena nthawi yambiri. Wokwanira kwa mphindi khumi ndi zisanu tsiku, imene ulembepo popanda kuganizira galamala kapena zopumira. Zilibe kanthu momwe inu kulemba, chinthu chachikulu - kufotokoza maganizo awo.

sekani mokweza

Sichangozi kuti kuseka - mankhwala abwino. zotsatira zake zingakhale zosakhalitsa Komabe, pali kuseka kumachepetsa nkhawa ndi mavuto, kumawonjezera mlingo wa mpweya mu thupi, Sachita magazi ndi kuthandiza ubongo kubala endorphins. Inu zifunika osachepera khama - ingoyang'anani pa sewero lanthabwala lapansi.

kupuma kwambiri

Choyamba chisangalalo onse amakhudza kupuma. Mukayamba kupuma nthawi zambiri thupi alandira chizindikiro kuti muli ndi vuto. Kupsa kupuma wako, kuganiza bwino ndipo kuti tisagonjetsedwe maganizo ake. Nato kupuma kumathandiza kupeza endorphins, kuchepetsa mlingo wa kugunda kwa mtima ndi kuthamanga kwa magazi.

Kupempha thandizo

Ganizirani nsonga ngati kalozera mwamsanga, mungathe kusamalira thanzi lanu ndiponso maganizo anu. Taganizirani nokha cholinga chanu choyamba, ngakhale ngati muli ndi zambiri udindo. Musalole nkhawa mumandizunza inu. Ngati mukuona kuti nkhawa zimakhudza moyo wanu tsiku ndi tsiku mwina njirayi sikungakuthandizeni. Pankhaniyi, muyenera kufunafuna thandizo kwa katswiri. Musachite manyazi - zamaganizo oyenerera angakuthandizeni kubwerera ku khalidwe wakale. The mungachitepo kwa dokotala amenewa si kolakwa.