Nzira dzekuzorora kwekutarisira Kushungurudzika Kwemagariro evanhu
Kuzvidya mwoyo kuora mwoyo magadzirirwo matsva inzira inokosha yehutano hwemhando dzakawanda dzehutano hwekuzvidya mwoyo uye kunyanya kukonzera kushungurudzika kwevanhu munzanga (SAD) . Somuenzaniso, kana iwe unotya kutaura kwevanhu vose , chikamu chekurapa kwako chinogona kusanganisira tsika yekufema zvakanyanya uye kusuruvara kunonoka apo uchifungidzira kupa mutauro.
Kunyange zvazvo nzira dzekuzorora dzichiwanzoita chikamu cherongwa hwehutano hwakanyanyisa, idzi inzira dzaunogonawo kudzidzira iwe pamba pamba.
Nzira ina dzakanyanya kushandiswa ndezvekufema kwemafupa, kufambira mberi kwemasuru kunonoka, kudzidzisa kwega-autogenic, uye mifananidzo yakatungamirirwa.
Diaphragmatic Breathing
Kufema kwemafupa , kana kufema zvakanyanya, ndiyo tsika yekuwedzera chidimbu chako sezvaunofema, kuitira kuti dumbu rako ribude uye rowa, panzvimbo yebhokisi rako. Munguva yekutambudzwa, iwe unogona kutora kufema kunopisa, izvo zvinoita kuti zviratidzo zvekuzvidya mwoyo.
Nokudzidzira nzira yekufema zvishoma nezvishoma uye zvakadzama paunenge wakasununguka, iwe unogona kunge uchikwanisa kudana pamusoro penzira iyi yekuzorodza munguva dzekutambudzika.Kufema kunobatsirawo kunoumba nheyo apo dzimwe nzira dzekuzorora dzinovakwa, saka zvakakosha pfungwa yekuziva.
Mushonga Wekufambira Mberi Relaxation
Wati wambocherechedza manzwiro aunoita mushure mekushanda zvakasimba here? Mishonga yako yakaneta kusvika pakuti muviri wako wakanyatsogadzikana.
Ichi ndicho chinangwa chekusimudza musuru (PMR). Kusiyana pakati pematambudziko uye kusununguka kwemisumbu kunobatsira kuita kuti muviri ugare wakasununguka. Munguva iyi tsika, iwe uchatungamirirwa kuti uwedzere uye usunungure mitambo yakasiyana-siyana mumuviri wako. Dzimwe nguva izvi zvinosanganawo nemafungiro ekufungidzira maunozvifananidza iwe akatarisana nemamiriro ezvinhu anotya uye kudzidza kudzimekedza sezvaunoita.
Autogenic Training
Kudzidziswa Autogenic kunotsanangura nzira yakadai kufungisisa , umo iwe unodzokorora mutsara wezvinyorwa iwe pachako pamusoro pezvikamu zvakasiyana zvemuviri wako. Kudzokorora kwemashoko aya kunotendwa kunokonzera kushanda kwehurongwa hwako hwehutongi hwehupenyu , hunosanganisira moyo wako.
Kutungamirirwa Mifananidzo
Wati wamboshuva kuti iwe ungapukunyuka kuenda kunzvimbo inopisa yechando here kana kuti kuvhara muhogi yeimba? Kana iwe usina nguva kana nzira yekugara uchida fantasy yako, ita mifananidzo yakatungamirirwa edza.
Iyi nzira inosanganisira kushandisa zvose zvemazwi ako kuti ufungidzire iwe uri wakasununguka. Muviri wako, zvakare, unopinda wakasununguka. Chenjerera, zvisinei, iwe unogona kuva wakasununguka zvokuti unovata!
Zvakanakisisa kuti usashandise nzira iyi apo unofanirwa kuva pane imwe nguva nokukurumidza. Edzai kunze usiku usati waronga kurara.
Tsvakurudzo pamusoro peReplaxation yeKunetseka
Chirongwa che 2017 chekucherechedza zvidzidzo makumi mashanu (2801 varwere) vakafananidza kudzidzira kuporesa nemishonga yekuziva uye kugadzirisa kwekutambudzika. Migumisiro yenyaya iyoyo yakaratidza kuti kwakanga kusina musiyano mukuru pakati pekuzorora nekuziva uye maitiro ekurapa kwehuwandu hwekuzvidya mwoyo nekushaya chinetso, panic disorder, kushungurudzika kwevanhu munzanga, uye mamwe mapebias.
Mukuwedzera, gore re 2018 rongorudzo yekuongorora pamwe nemeta-kuongorora kutsvaga kuitika kwekusununguka kurapwa nevanhu vane matambudziko ekuzvidya mwoyo kwakaratidza kuti kurapa kwekuzorora kwaive kwakakwanisa kuti boka iri kuderedze mafungiro asina kunaka uye zviratidzo zvekuora mwoyo, phobia, nekuzvidya mwoyo.
Shoko Rinobva
Kana hutano hwako hwemagariro hwakaoma uye iwe usati watsvaga rubatsiro kubva kune unyanzvi hwepfungwa, izvi zvinofanira kuva danho rako rokutanga. Zvisinei, kana iwe uchitsvaka rubatsiro rwakawedzerwa, kushandiswa kwezvirongwa izvi zvekubatsira kungabatsira kubatsira kuderedza zviratidzo zvako.
Isa nguva yakakwana yezuva rega kuti uite tsika idzi dzekuzorora, kuitira kuti dzive tsika.
Nokufamba kwenguva, unofanira kuona kuti zvinova nyore kuzvinyaradza kana uri mumamiriro ezvinhu anonetsa kana anonetseka.
Sources:
> Kuzvidya mwoyo BC. Nzira dzekuzvibatsira dzekutarisira kushungurudzika kwevanhu .
Jorm AF, Christensen H, Griffiths KM, Parslow RA, Rodgers B, Blewitt KA. Kubudirira kwekubatsira uye kubatsira-kurapa kwekutambudzika kwekuzvidya mwoyo. Med J Aust . 2004; 181 (7 Suppl): S29-46.
Kim HS, Kim EJ. Migumisiro yeReplaxation Therapy pamusoro pezvinetso zvekuzvidya mwoyo: Kuongorora kwakarongeka uye kuongorora meta. Arch Psychiatr Nurs . 2018; 32 (2): 278-284.
> University of McMaster. Guided Relaxation CD.
> Montero-Marin J, Garcia-Campayo J, López-Montoyo A, Zabaleta-Del-Olmo E, Cuijpers P. Kutaura kwepfungwa-hutano hunobudirira zvakanyanya kupfuura kurapa kurapwa mukurapa zvinetso zvekuzvidya mwoyo? A meta-analysis. Psychol Med . October 2017: 1-12.