Kushushikana mupfungwa kunobva munzvimbo dzakawanda dzehupenyu, uye kushungurudzika mupfungwa kunouya nenzira dzakawanda. Kunyange zvazvo vamwe vanhu vanoda kushandisa chinhu chinonyanya kudiwa chekugadzirisa mupfungwa, nyanzvi dzakawanda dzinofunga kuti nzira yakanakisisa yekudzvinyirirwa ndeyekurwisa kushungurudzika kubva kune dzimwe nzira dzakasiyana, kushandisa chirongwa chekutsvaga 'chekugadzirisa.
Chimwe chikonzero chinokosha chekutanga muurongwa hwekurwisana mupfungwa ndewekuita imwechete kana mbiri nzira dzinokurumidza dzokurwisana nadzo dzinogona kukubatsira kuti udzikinure hupenyu hwako kana kuti-usimbise pfungwa yako, kuchinja muviri wako kushushikana kwepfungwa kuitira kuti iwe unogona kufungisisa zvakajeka uye kudzivisa zvakaipa yekusingaperi kushungurudzika .
Zvinotevera ndezvimwe zvinokurumidza uye zvinobudirira nzira dzokurwira nadzo dzinogona kukubatsira iwe kuita izvozvi: mabasa aya ekusimbisa mupfungwa, kamwechete akave akanaka, anofanira kukubatsira kuti usanyanya kunetseka mukati memaminitsi mashanu kuitira kuti ugone kuenda kumatanho anotevera mukutambudzika kwako Shanduro yekubatsira kana kuti pakarepo inotarisana nematambudziko aripo.
Heano maitiro akawanda ekuedza:
Kufuridzirwa Kurovedza
Kushungurudzika kusununguka kupemha ndeimwe yenzira dzinonyanya kuzivikanwa dzekudzikisa pasi nokukurumidza nokuda kwechikonzero chakanaka: kufema kufema kunogona kuitwa chero ani zvake, chero nguva, asina kudzidziswa, uye pasina mari! Kudzidzira kupfutidza kunogonawo kusanganiswa nedzimwe nzira dzokurwisana mupfungwa (dzakadai semifananidzo inotungamirirwa kana kufungisisa) kune mamwe mazano uye nyore nyore kushandiswa. Dzidza zvakawanda pamusoro pekufema maitiro uye dzidza kukurumidza kunetseka kuponesa kufema nzira.
PMR
Kufambira mberi kweMusumbu Relaxation , kana PMR, inyanzvi yaunogona kudzidza kuti, nekuita, inokuita kuti usunungure zvachose matese mumumuviri wako nokukurumidza, nokudaro unosunungura dambudziko kubva kunetseka.
Kufanana neumwe wehutano huri kutaurwa munyaya ino, PMR inokubatsira kuti ushandure muviri wako kushungurudzika kwepfungwa nokukurumidza. Inogonawo kuitika chero nguva chero ipi zvayo kana nzvimbo, kana iwe wadzidza nzira yacho uye ukaiita. (Inonyanya kukosha kune apo uri kuedza kusvika kurara .) Dzidza zvakawanda pamusoro pekuita maitiro PMR .
Mini-Kufungisisa
Kufungisisa kuri kuwana chimiro sekushungurudzika kwekushushikana kwepamusoro nokuti kunounza zvikomborero zvakawanda zvakadai, kusanganisira (mushure mekuita zvinoenderana) kugadzikana nehupenyu hunouya munguva yemberi! Vanhu vazhinji vanozorora kubva pakudzidza kufungisisa nokuti vanofunga kuti havakwanisi kudzidza tsika kana nguva yekudzidzira nguva dzose. Chaizvoizvo, kufungisisa kunogona kuva nyore kwazvo kudzidza, uye kunyange maminitsi mashanu ekufungisisa anogona kuita mutsauko. Dzidza zvakawanda pamusoro pezvakabatsiro zvekufungisisa , uye kuti ungaita sei nekufungisisa kwemaminitsi mashanu .
Aromatherapy
Sezvo zviri nyore nyore kushandisa, aromatherapy inenge iri nyore sezvavanouya! Ongororo dzinoratidza kuti mamwe maitiro e aromatherapy anogona kuva anoshanda mukugadzirisa mupfungwa , uye kana iwe uine aromatherapy ichienda, haisi kushungurudzika mupfungwa - haufaniri kuita chero chinhu kunze kwekuenda kune zvaunoita nguva dzose sezvaunowanzoita! (Kubatanidza maitiro kunogona kuwedzera kuwedzera mupfungwa, asi hazvidikanwi.) Dzidza zvakawanda pamusoro pekutsvakurudza pane aromatherapy uye tsvaka nzira dzokushandisa aromatherapy nokuda kwekunetseka mupfungwa .
Kukurumidza Kuputika Kwekudzidzira
Kudzidzira muviri kunobatsira zvikuru kuponesa nzira nokuti yakakosha mumuviri wako wose uye inounza zvibereko zvepanyama kunze kweavo vanoziva nekuda kwekupindurwa kwepfungwa yekupindura.
Kuita muviri kunogona kupa zvinokanganisa, endorphins uye nzvimbo yekushungurudzika. Zvinosuruvarisa, hazvisi nguva dzose zvinobatsira se'kukurumidza ' kushungurudzika mupfungwa , sezvo zvizere zvikwereti zvekurovedza muviri zvinowanzosati zvasvike kusvikira kushanda kwakasimba kuchiitika, uye izvo zvinogona kukusiya iwe uchinetseka; saka, iwe haungashandisi mukirasi kana pahofisi, kana paunosangana nevatengi uye pasi pekunetseka. Zvisinei, mumamiriro ezvinhu apo inogona kushanda, kunyange kukurumidza kupfurikidza kwekuita muviri (kufanana nekumhanyira kumhanya kwezvikwata zvakasiyana-siyana, kana mashomanana ezvinyorwa-zvinoshandiswa) zvinogona kuva zvinobatsira pakununura mupfungwa. (Chengetedza chiremba wako usati watanga chirongwa chekuita basa, hongu.) Dzidza zvakawanda pamusoro pekubatsira kwekuita muviri uye kuti ungashandisa sei kurovedza muviri kuti uwedzere kushungurudzika.
Iva Nenzira Yakanaka
Kuchengeta manzwiro ekuseka kunogona kuderedza kushungurudzika nenzira dzakasiyana-siyana . Kutanga, kune zvidimbu zvakanakira zvaunowana kubva kuseka zvinogona kukubatsira kugadzirisa kushushikana uye kunyange kugara wakagwinya muupenyu hwako. Uyezve, kuseka kunobatanidza vanhu, uye kutsigirwa kwevanhu munzanga kunobatsira kuponeswa mupfungwa. Zvimwe, zvakaoma kuramba uchisimbiswa kana uri kuseka. Uye kuchengeta pfungwa yekuseka kunotiyeuchidza kuti kushungurudzika kwedu kunogona kunge kusingaiti sekutyisa sezvavanoita, uye zvichida vane mhinduro, zvakare. Nokuda kwezvikonzero izvi, kuseka mukutarisana nekunetseka kunogona kukubatsira kunzwa uri nani mune imwe nyaya yemaminitsi. Dzidza zvakawanda pamusoro pezvikomborero zvekuseka uye kuti urambe uine pfungwa yekuseka mumamiriro ekudzvinyirira.