Kuvhunduka kunokonzera kukanganisa muviri
Kana uine chirwere chinotyisa , iwe unogona kunge uchiziva zviratidzo zvekutyisidzira . Kuchengetedza kwemwoyo, kudedera, kudengenyeka , kupera uye kugunun'una ndezvimwe zvekunzwa kusinganzwisisiki kazhinji kunowanikwa munguva yekutyisidzira.
Kupfupika kwemweya chimwe chiratidzo chinowanzovhiringidza chinotyisa chinogona kutungamirira kumanzwiro ekutya uye kusagadzikana kwakanyanya.
Paniki inorwara vanorwara vanowanzotsanangura kusakwanisa kufema, kunzwa sokuti havagoni kuwana mweya wakakwana mumapapu avo. Vamwe vanotaura kuti inonzwa sekuti vari kunonoka kana kuputika.
Paunenge uine kupfupika kwemhepo, unogona kuedza zvakaoma kuti uwane kufema mumuviri wako nekutora mhepo. Hazvishamisi kuti iwe unzwe sokuti iwe une chirwere chakakomba chekurapa, zvakadai sokurohwa kana kurwadziwa kwemoyo. Kunyange zvazvo kupfupika kwepfupa chiratidzo chinowanzosangana uye hachiwanzorevi chirwere chechiremba, chinogona kukonzera manzwiro ekutya uye kuzvidya mwoyo panguva yekutya kusangana.
Chikonzero nei Inofunga Sezvo Usingaiti Kufema
Kubhururuka-kana-kurwisa kushushikana kwemashoko izwi rinoshandiswa kurondedzera vanhu vasina kufanira kuita zvingave zvinokuvadza mamiriro ezvinhu. Zvinotendwa kuti izvi zvakabatsira madzitateguru edu kutiza kana kubva kune avo vekutyisidzira munzvimbo yavo. Muhupenyu hwemazuva ano, mhinduro iyi inogona kuitika mukugadzirisa kushungurudzika kunokonzerwa nenhau dzakawanda dzakadai semugwagwa, basa rekupedzisira kana kuti nharo nemunhu waunoda.
Kutsvakurudza kwakaratidza kuti kupikisana-kana-kupikisa kunogona kunge kusina kuitika kana kuti nyore nyore kunokonzerwa nevanhu vane zvinetso zvekuzvidya mwoyo , zvichiita kuti zviratidzo zvinotyisa zvemuviri zvinotyisa uye zvinetseka . Munguva yekutyisidzira kurwisa, kupukunyuka kwako-kana-kurwisa kushushikana kunopindirwa, zvichiratidza kuti uri pangozi.
Mumuviri unogadzirira kukurumidza kupukunyuka kana kurwisana kuburikidza nemanzwiro emamwechete anobatsira muviri kutarisa pane imwe yemabasa maviri aya.
Sezvo kupikisa-kana-kurwisa mhinduro kunopinda munguva yekutya kusangana, kunogona kuchinja shanduko yako yekufema. Kufema kwako kunogona kunge kusina kujeka, kukurumidza, uye kunorambidzwa. Kuchinja kwakadaro mukufema kunogona kuderedza huwandu hwe carbon dioxide inopararira kuburikidza neropa. Nokuderedza mazinga e carbon dioxide, kufema kwepfupa kunogona kuwedzera kune zviratidzo zvezvemuviri, kusanganisira kuchena kwepfungwa , kurwadziwa kwepfupa , chizuru uye kushaya simba.
Nzira Dzokutarisana Nokupfupika kweBrath
Kune nzira dzakasiyana siyana dzekubatsira kugadzirisa nyaya yekufema panguva yekutya kusangana:
- Kuporesa Kudzidzira - Sezvakataurwa, muenzaniso wako wokufema unoshanduka paunenge uchinetseka kufema. Kuti uwane kufema kwako pamugwagwa, zvingave zvichibatsira kugadzirisa chinangwa chekufema kwako. Iwe unogona kuona kuti uri kupfuurira kuburikidza nekufema nekukanganisa kwakajeka. Kufuridzira zvakadzika muviri kunogona kukubatsira kudzikama uye kudzokera kune imwe nzira yekufema inofanana. Tanga kupora kwako kwekufema nekuderedza kufema kwako pasi. Tora kuputika kwakadzika mumhino dzako, kuzadza mapapu ako nekufema. Kana iwe usingakwanise kutorazve imwe mhepo, zvishoma nezvishoma udzidzise mhepo yose kubva mumuromo wako. Rambai kwemaminitsi mashomanana nekudzifema uku kwakadzika, kune chinangwa. Cherechedza kuti nzvimbo yako inomuka sei iwe unobata uye zvibvumirano sezvaunofema. Kuburikidza nekushanda kwekufema kwakanyanya, iwe unogona kutanga kutanga wakasununguka uye kudzokera kune imwe nzvimbo yekufema.
- Nzira dzekunonoka - Maitiro ekufema ndiwo nheyo dzeimwe nzira dzakawanda dzekuzorora, dzakadai sokufambira mberi kwemisungo yekuzorodza ( PMR ), kufungisisa nekuona . Aya maitiro akarehwa kubatsira kubatsira kuderedza manzwiro ekudzvinyirira uye kushungurudzika nekuita kuti pfungwa dzinyarare. Maitiro ekuzorora anoshanda zvakanaka kana achiitwa nguva dzose, kusanganisira pane dzimwe nguva apo munhu asingafungi. Nokuita uye kushivirira, maitiro ekuzorora anogona kuva sarudzo inobatsira yekupedza kutya kwekutya.
Kutsvaka Rubatsiro Rwenyanzvi
Kana iwe uchigara uchinetseka kupfurikidza munguva yekutyisidzira, zvakakosha kutsvaga kurapwa.
Kunyange zvazvo kazhinji inowanzobatanidzwa nekutya chirwere, kutya kwekutya kunowanzosangana nezvimwe zvinetso zvekuzvidya mwoyo, zvakadai sehuwandu hwekushungurudzika kwepfungwa ( GAD ), hutano hwehutano hwehutano ( SAD ) uye mushure mekutambudzika kwepfungwa zvinokonzera ( PTSD ). Iwe chete chiremba wako kana mudzidzisi wehutano hwepamusoro huchakwanisa kunyatsoongorora iwe. Chiremba wako achakubatsira iwe kuumba chirongwa chekurapa chinogona kusanganisira sarudzo dzakadai semishonga inorayirirwa, psychotherapy uye mazano ekuzvibatsira.
Kunobva:
American Psychiatric Association Kuziva uye Statistical Manual yeMental Illnesses , 5th edition. 2013.