Itai mabasa aya kuti kuderedza Kushungurudzika uye Kuvandudza Chirwere
Kushungurudzika kunoita kuti varwere vakawanda vasvike. Nayo pachako, kushungurudzika kunogona kuita kuti unzwe uchinge usiri kufema. Kushungurudzika kunogonawo kuita kuti usatora mishonga yekurapa nguva dzose. Zvose izvi zvinogona kukuvadza kupora kwako.
Kushungurudzika chikamu chehupenyu hwedu hwezuva nezuva uye hazvigone kuti iwe unogona kubvisa kushungurudzika kwose kubva muupenyu hwako. Kutaura zvazviri, havasi kushungurudzika kwose kwakaipa. Imwe kushungurudzika kunogona kutungamirira pakuwedzera kubudirira.
Zvisinei, unofanirwa kudzivisa kushushikana kwepfungwa, kutarisira kushushikana kwausingagoni kudzivisa, uye kudzidza nzira dzokunyaradza uye kudzivirira zviratidzo zvechirwere.
Dzidzira Nguva dzose
Taura nachiremba wako pamusoro pemhando ipi yekurovedza yaunogona kuita nguva dzose nehma yako. Chero chero basa raunofarira iwe, kubva pane aerobics kusvika yoga, rinogona kubatsira kushushikana kwako. Kuita muviri kunomutsa endorphin maitiro, inovandudza manzwiro, inovandudza kurara uye inokubatsira kuti uwedzere simba.
Dzidza Relaxation Techniques
Kunyange zvazvo kune maitiro akasiyana-siyana akadai sekutaura kana kuverengera zvirevo zvakanaka, kungodzika zvishoma uye kuvapo zviripo zvinogona kubatsirawo. Shandisa maminetsi mashomanana kungofarira kuva pa ballpark nevana vako kana kuti iwe unofarira zvakadini iwe unofungidzira co-workers.
Panzvimbo pokunyengedzera, tangotarisa pane zvauri kuita, kuona kana kunzwa ikozvino kwemaminitsi mashanu.
Kushandisa nguva munguva iyo uye kuisa pfungwa pamagariro iwayo, manzwiro, uye pfungwa zvinowanzoderedza kushungurudzika.
Fungisisa
Kufungisisa kunopa huwandu hwezvakabatsirika zvehma yako inokonzera kushungurudzika. Paunenge uchitevedzera kufungisisa zvinhu zvakawanda zvinoitika mumuviri wako. Yako:
- Mutengo wemwoyo unoderera
- Kupera kweputiro kunoderera
- Adrenal gland inounza zvishoma zvezvinokonzera kushungurudza hormone cortisol
- Ubongo hunonyanya kutaurwa nekugadzira
Imwe kufungisisa nekukurumidza ndiyo kunyarara pfungwa yekuita.
Bvisa meso ako uye funga nezvekufema kwako. Vanhu vazhinji vanozviona zvichibatsira kuisa maoko avo pamimba yavo uye kutarisa kumusoro nekudzika kufamba kwesimba. Nyaradza inzwi riri mumusoro wako kubva pakufunga nezvezvinetso zvako zvino uye kuedza kugadzirisa zvinetso izvozvo. Kana pfungwa dzauri kuedza kunyarara dzikauya, ingofungidzira kufema kwako.
Varwere vazhinji vanowana rubatsiro pakarepo uye vanocherechedza pakarepo, nguva pfupi kuderedza kushungurudzika.
Kufuridzirwa Kurovedza
Nokuda kwekufema, kufema kunobatsira kunogona kubatsira zviviri. Haisi kungofema kufema kunowedzera kuderedza kushungurudzika (kunofanana nekufungisisa nenzira dzakawanda), asi zvinogonawo kuwedzera yako asthma.
Muchiitiko ichi , unogona kufamba kuburikidza nekushanda muviri kunobatsira kukubatsira kupora kwako. Kunyanya kuisa pfungwa uye kutarisa kufema kwangu kunowanzochepesa kunetseka uye kunodzikisa pfungwa.
Kuvandudza Unyanzvi Hwako hweHurumende
Kusava nehutano kunogona kutungamirira kuhutano hwepfungwa. Kuwedzera chimiro kumatambudziko ako kunogona kungovandudza matambudziko ako. Ona kana chimwe chezviitiko zvekubata kwenguva chingakubatsira kuwana nguva yakawanda kubva pazuva rako uye kuderedza kushungurudzika kwako.
Kuvandudza Kurara Kwako
Varwere vazhinji vanofunga kuti havangambofi maawa manomwe nemaviri ekurara, National Sleep Foundation inoti vanhu vakawanda vanoda.
Kunyange kana iwe usingakwanise kuwana nguva yakawanda yokurara, nguva dzose kurara (semuenzaniso kuenda kunorara panguva imwechete manheru oga oga) kunogona kubatsira kuvandudza dambudziko rako.
Iwe unogona zvakare kuedza kushandisa chitsigiro chakanaka chetsika panguva yekurara iyo ichakubatsira iwe kumuka kuvandudzwa. Funga nezvekufema kwako uye wozofunga nezvekumuka kunorodzwa nekureva chinhu chakadai sekuti "Ndichamuka ndakadzorerwa kunyange zvazvo ndichingoenda maawa mashanu okurara" kana "Ndichamuka uzere nesimba uye ndakagadzirira kutanga zuva rangu." Izvi une simba rekuvandudza zvakanyanya kududzirwa kwako kwehuroko hwako, marongerwo emagetsi mangwanani, uye iwe unonzwa uchizorora husiku hwehope.
Purogiramu Inofadza Nguva
Wakambofunga kuti "sei zvisingagoni kuti ndifare?"
Tinowanzobatwa zuva nezuva rekushanda, chikoro, mhuri uyezve kuwedzerwa chirwere chisingaperi kune zvose zvakadai sechirwere-hazvishamisi kuti mufaro wedu quotient ungangove wakashaya. Izvi zvinogona kuva zvinhu zvakasiyana kune vanhu vakasiyana.
Rufaro rwedu runogona kukanganisa nehuviri, hunyanzvi, humwe hwemweya uye hwemweya muupenyu hwedu. Kuronga nguva yekufambisa bhasikoro, kupedza nguva yakawanda kuverenga, kuenda kuchidzidzo chebhaibheri kana kuenda kune chimwe chinhu chiri mienzaniso kubva kune imwe neimwe yezvinhu zvinogona kunge zvakanyanya kukurudzirwa mupfungwa.
Kuvandudza Miitiro Yenyu Yokudya
Iwe ndiwe zvauri kudya.
Kudya zvisina kunaka kunogona kukonzera kushungurudzika, kuora mwoyo uye zvachose urombo hutano hwepfungwa. Zvokudya zvisina kunaka, zvinotsanangurwa sehuwandu hwemashuga uye zvokudya zvinogadzirwa, zvinosanganiswa nezviratidzo zvekuzvidya mwoyo. Uyezve, kukwirira kwepfungwa kunogona kuita kuti iwe uwedzere kutsvaga kutsvaga kudya kwemashuga kuitira simba.
Rsekazve
Kuseka kunofadza uye vazhinji vedu hatiwani zvakakwana. Kuseka kunoburitsa endorphins yakafanana nemamwe mahomoni kune avo vakasunungurwa nekurovedza muviri. Uyezve, kuseka kunongotora pfungwa dzako pazviitiko zvinotambudza zvingakukurira.
> Sources:
> American Psychological Association. Kushungurudzika Kwepfungwa Pamumuviri.
> Felice N. > Kacka >, Nicolas Cherbuin, Kaarin J. Anstey, Peter Butterworth Zviratidzo Zviratidzo uye Zviratidzo Zvinodzvinyirira pamusoro Penguva: Kuongorora Ushamwari > ne > Socioeconomic Position, Health Behaviors and Cardiovascular Risk. PLOS ONE January 29, 2014.
> Bennett MP, Lengacher C. Kufara uye kuseka Kunogona Kuchinja Utano: III. Kuseka uye Zvibereko Zveutano. Uchapupu-Hwakagadziridzwa Mishonga Mimwe Mamwe, Mbudzi 2008.
> National Heart, Lung, uye Blood Institute. Gweta Rinoongorora Gweta 3 (EPR3): Mirayiridzo yeKutsvaga uye Kutungamirirwa kweApmma.