Kushungurudzika uye Kuedza Kudzidzira: Tarisa Zviri nani, Inzwa Zvakanyanya
Sezvo sangano redu rinowedzera kuve nehutano-hutano, kwakave nekuwedzera kuongororwa pamusoro pekukosha kwekurovedza muviri. Vanhu vazhinji vanoedza kudzivirira kuyerwa uye kupinda muhutano huri nani hunoita kuti huve hune utano hwakanaka kana hwemuviri, asi kurovedza muviri uye kushungurudzika kwepfungwa zvinowirirana. Kudzidzira muviri kunogona kuva kunyanya kukonzera kudzvinyirira mupfungwa nokuda kwezvikonzero zvakawanda:
Outlet for Frustrations
Apo kushungurudzika kwehupenyu kana kuora mwoyo mamiriro ezvinhu kunowedzera, unogona kunzwa uchinetseka kana uine ruzivo rwekutsamwa kwehasha . Mamwe mafomu ekumhanya-soro emafambisirwo akaita sebhokisi, martial arts kana kudzidzisa kuyerwa kunogona kupawo kusunungurwa kunobudirira kwemanzwiro aya akaipa, kuchinja izvi zvingave zvingangova nemanzwiro asina kunaka kuti zvive nechinangwa chehutano hwakanaka uye hukama hwakanaka.
Kuita muviri uye kushungurudzika mahomoni
Kuita muviri kunogona kuderedza 'mahomoni anokonzera kushungurudzika' kufanana ne cortisol , uye kuwedzera endorphins, muviri wako 'unonzwa-wakanaka' makemikari, zvichiita kuti mafungiro ako awedzere kukura. (Iyi ndiyo makemiti inotevera 'mumhanyi wepamusoro'.)
Kuvhiringidzika
Chiito chepanyama pachako chinogona kubvisa pfungwa dzako kumatambudziko ako uye kana kuisa zvakare pane basa riri pedo kana kuti iwe ugoenda mune imwe yenyika . Kudzidzira muviri kunowanzobatanidza kuchinja kwezvimwewo nzvimbo, zvichikutora kuenda kumitambo yekurovedza muviri, dojo, chindori chebhokisi, paki, gomo rakanaka, nzira yebhajiro kana nzvimbo yomugwagwa, iyo yose inogona kunge inofadza nzvimbo dzisinganyanyi kunetseka.
Lookin 'Zvakanaka
Ndinofanira kuisa izvi zvichida zvakanyanya, asi zvakakosha, kubatsirwa kwekurovedza muviri: zvinokubatsira kuti uremerwe uremu, taura muviri wako, uye urambe uine hutano hwakanaka uye kunyemwerera. Iwe unganzwa uchinge hunyengeri asi hunokosha sezvo zvipfeko zvako zvinotarisa zvakanyanyisa kufadza, uye iwe unoronga a aura yekuwedzera kuvimba nesimba.
Ndishevedzei zvisina kujeka, asi izvi zvinokanganisa vanhu vazhinji uye zvinogona kuderedza kushungurudzika kune avo vane hanya nekuonekwa kwavo uye kunetseka kuti havatarisi sehutano sezvavanokwanisa.
Social Support
Zvakabatsiro zvekusununguka kwevanhu munzanga zvakanyatsoratidzwa uye zvakasiyana. Nokuti kurovedza muviri uye kuita zvekuita zvinogona kuwanzobatana nevamwe, unogona kunakidzwa nehuwandu hwemanzwiro ekudzvinyirira kwepfungwa nekubatanidzwa kwakabatana kwekurovedza muviri uye kufara neshamwari. Pasinei nokuti uri mukirasi nevamwe, kushanda kunze mune zvekurovedza nemudzimai, kutamba softball mune imwe nhengo kana kutora kufamba kana kufamba-famba neshamwari, vamwe vachiita basa newe vanogona kuita kuti unzwe zvakanaka uye kubatsira kubatsira iwe kusundira zvakaoma kuti uwane kubatsiridza zviri nani kunze kwekunge uchinzwa zvakadai se 'basa'.
Kuwedzera Utano
Kunyange kushungurudzika kunogona kukonzera chirwere, chirwere chinogona kukonzera kushungurudzika, nekurwadziwa kwepanyama, mabasa asina kukanganisika, manzwiro ekuzviparadzanisa uye zvimwe zvinodhura zvinouya nazvo. Saka kuvandudza hutano hwako hwose uye kurarama kwenguva yakareba nekuita muviri kunogona kukuchengetedza zvakanyanya kushungurudzika munguva pfupi (kuburikidza kusimbisa hutachiona hwezvirwere, chirwere, nezvimwe zvirwere zviduku) uye kwenguva refu (nekukubatsira kuti urambe uine hutano hurefu, uye unakidzwe noupenyu huripo nekuda kwayo).
Resilience to Stress
Ndizvo chaizvo, tsvakurudzo inoratidza kuti chiito chemuviri chinogona kuenzaniswa nekuderedza zvekugadzirisa zvezvemamiriro ekugadzirisa kunetseka. Zvichinyatsojeka, avo vanozoita zvekuwedzera kurasikirwa vangave vasisina kunetseka nekutambudzika kwavanosangana nako. Saka, kuwedzera pane zvimwe zvose zvinobatsira, kurovedza muviri kunogona kupa humwe hutachiona hwekushungurudzika mune ramangwana uyewo nzira yekugadzirisa dambudziko rezvino. Kana iyo isiri chikonzero chikuru chekuwedzera kushanda, handizivi chii!
Izvi zvinotevera zvinogona kukubatsira kuti uise maitiro ekuita maitiro ako ehupenyu kuti uwedzere kushushikana kwekutambudzika kunze kwekuwedzera kudzvinyirira. Nakidzwa!
- Best Types of Exercise for Stress Management
Ndeupi rudzi rwekuita muviri unogona kushanda zvakanakisisa kuti uwane dambudziko rekunetseka? Heino mutsara, une zvikwiriso kune mamwe mashoko pamusoro pemhando yega yega yekuita.
- Dzidzira Kuva Nevanhu Vakagadzirira
Kana uri kutsvaga nzira dzekugadzirisa maitiro muzuva rako, heino mamwe mazano uye pfungwa dzinogona kubatsira chaizvo. - Dzidzirai Resilience Kushungurudzika
Verenga pamusoro peimwe tsvakurudzo inokosha inoratidza kuti kurovedza muviri hakugoni kungogadzirisa dambudziko zvino asi munguva yemberi pamwe chete. - Mhando A Personality Quiz
Iyi mibvunzo inogona kukubatsira kuona kuti "Tsika A" iwe uripi.
Kunobva:
Rimmele U, Seiler R, Marti B, Wirtz PH, Ehlert U, Heinrichs M. Nhamba yekuita zvepanyama inobata maitiro ekurwadza uye kuora mwoyo kwemaitiro ekugadzirisa mupfungwa. Psychoneuroendocrinology. Gumiguru 13, 2008.