Deredza Kudzvinyirira Nekufambira Mumuviri Relaxation

Kufambira mberi kweMusumbu Relaxation (PMR) inzira inofadza uye inobudirira yekuderedza hutano hwehuviri huzhinji. Iyi nzira inosanganisa inosanganisa kuchenesa nekudzikinura zvese zvemasimba makuru mumuviri wako kuitira kubva pamusoro wako kusvika kumakumbo ako. Nokupedza mishonga yako usati wavazorodza, unozvibvumira kuzvisunungura zvakanyanya mushure mokunge uchisunungura, kurega kutadza kwepanyama kuchibudirira.

Uye, nerufaro, inogona nyore nyore kudzidziswa uye inoshandiswa chero kupi zvako.

Kutsvakurudza kunoratidza kuti kuponesa muviri wako mumuviri kunogonawo kusunungura kushungurudzika kwepfungwa uye kushungurudzika, kuderedza kushungurudzika kwako reactivity uye kuderedza chiitiko chako chekusagadzikana kusingaperi. Kune dzimwe nzira dzakakosha dzokuderedza kudengenyeka kwepfungwa uye mupfungwa , asi PMR inokwanisa kukupa imwe yeimwe nzira yekugadzirisa kushushikana, izvo zvinogona kukubatsira kuti uwedzere kusimba kwako. Uye nekunongedza nguva dzose, kupembera kunokonzerwa netsika iyi kunogona kuuya nokukurumidza nokukurumidza, zvichiita kuti zvive zvakanaka kuenda kune imwe mamiriro ezvinhu anosanganisira kupesana kwenyama.

Sezvaunenge uchidzidzira kushushikana nekuzorora pamapoka ose emasimba mumuviri wako, unogona kuenda kune yakapfupika shanduro yebasa iri, inozivikanwa seBlack Muscle Relaxation, uko iwe unosununguka nokukurumidza muviri wako wose. (Kana ndichiita DMR, ndinoda kufungidzira kusununguka kunobva pamusoro wangu kusvika kumakumbo angu semvura inodururwa, uye kunondinyenyerera zvinyoro.) Sezvaunoita kuderedza dambudziko raunotakura mumuviri wako, wako wose uchanzwa kusanyanya kudzvinyirira uye iwe uchafara kuwedzera utano hwepanyama uye hwepfungwa.

Heino nzira yekutanga nayo:

1. Tsvaga Dzimwe Nguva. Bvisa zvishoma nemaminitsi gumi nemashanu kuti utange. Ndinokurudzira kuisa alamu iwe pachako, kana iwe ukarara. (Izvi zvinokubvumira kuti ugare wakasununguka zvakakwana, uchiziva kuti haungarasikirwi nenguva.) Ndinokurudzirawo kuwana nzvimbo yega yega kuitira kuti uzonzwa wakasununguka nechitsauko # 3.

1. Gara Uzvigadzirire Nyaradzo. Pashure pokunge uwana nzvimbo yakanyarara uye maminitsi akawanda akasununguka kuti udzidzise kufambira mberi kwemasisipo mukuzorora , gara kana kurara pasi uye uzviite wakafara. Zviri nani kutambanudza uye kurara pasi, asi kana usina nzvimbo yokurara pasi, kugara pachigaro chisina kunaka zvakanaka zvakare. Tambanudza maoko ako, zvisinei, uye usasimudza makumbo ako kuitira kuti uve nyore kufamba uye muviri wako unogona kunyatsozorodza.
2. Tanga Nechiso Chako. Tanga nekupedza matese ose ari muchiso chako uye scalp. Ita grimace yakasimba, svinudza maziso ako zvakasimba sezvinobvira, nyora mazino ako, uye itawo nzeve dzako kana uchikwanisa. Ita izvi kune makumi masere sezvaunoita.
3. Rega Kuenda Kwemhirizhonga Yako. Iye zvino chengetedza uye wozorora zvakakwana. Rega chiso chako chive chakanyarara, sokunge iwe uri kurara. Inzwa kuti kushungurudzika kunobva pamasikati ako, uye kunakidzwa nemanzwiro. Tora nguva yako ugare wakasununguka zvachose usati waenda kunhanho inotevera. Iwe unogona zvakare kudzokorora chiito ichi kusvikira chiso chako chichinzwa wakasununguka kana iwe uchinzwa uchida.
4. Enda kuNeck yako. Zvadaro, zvakanyatsokonzera mutsipa wako nemapfudzi, zvakare kubvumira uye kuverenga kusvika masere. Zvadaro chengeta uye wozorora. Zvakare, danho iri rinogona kudzokororwa kusvikira iwe uchinzwa wakasununguka munharaunda ino, kunyanya nokuti vanhu vazhinji vanotakura kukanganisa mumutsipa wavo uye pamapfupa. Tora nguva yako, uye zvibvumira kuenda.

1. Shandisa Nzira Yako Pasi. Ramba uri pasi mumuviri wako, uchidzokorora nzira iyi nemapoka emashure anotevera:
   • chifuva
   • mimba
   • ruoko rwese rworudyi
   • kurudyi uye ruoko (kuita chibhakera)
   • ruoko rworudyi
   • rose kuruboshwe
   • kuruboshwe shanduro uye ruoko (zvakare, kuita chibhakera)
   • ruoko rworuboshwe
   • matako
   • gumbo rose rakarurama
   • pasi pasi makumbo netsoka
   • rutsoka rworudyi
   • yose yakasara gumbo
   • kuruka pasi makumbo netsoka
   • rutsoka rworuboshwe
2. Dzidzira. Zvadaro Zvinyorwa. Nokuda kwechidimbu chipfupi, chinosanganisira mazana mana makuru emasumbu:
   • chiso
   • mutsipa, mapfudzi, uye maoko
   • mimba uye chifuva
   • matumbo, makumbo, uye tsoka
   Kurumidza kuisa pfungwa paboka rimwe nerimwe rimwe pashure pemumwe, nekuita unogona kudzikinura muviri wako se 'mvura yekuzorora' yakadururirwa pamusoro wako uye yakaderera pasi uye yakakufukidza zvachose. Izvi zvinotora kuita, hongu, asi zvinogona kutora nguva shoma yekudziridza unyanzvi uhwu kupfuura iwe unofungidzira. Kana uchinge wava kukwanisa kupedza muviri wako kubva pamusoro kusvika kunewe, pfungwa dzako dzichanzwa dzakasunungukawo zvakare, uye yako yose yekunyanya kuwedzera inoderera zvakare. Ichi chiitiko chinogona kukubatsira kuti udzikise kusagadzikana kusingaperi uye uwedzere kugadzikana kune zvinetso zvaunosangana nazvo munguva yemberi. Iwe unogona kushandisa kufambira mberi kwemasimba kunonoka kuti usakurise-kudzvinyirira chero nguva, uchiita kuti ishandisi inoshamisa inoshanda yekushandisa.

_Sources:

_{Davis, M., Eshelman, ER, & McKay, M. (2008). Relaxation & Stress Reduction Workbook, 6th ed. Oakland, CA: New Harbinger Publications.}

_{Gungwa, BL (2013). Kutarisira Kushungurudzika: Mazano uye Nzira dzeMutano Nehupfumi, 8th Edition. Burlington, MA: Jones & Bartlett Kudzidza.}