Maitiro Aungaita Nekushungurudzika-Kunoita Kushushikana Kunoita
Iwe wakasimbiswa zvakakwana pamusoro pemari , basa rako, kurwisana kwehukama kana zvimwe zvinonetsa kuti iwe uri kurwara nekushaya hope? Hausi wega! Maererano neongororo yakabudiswa muAmerican Journal of Managed Care, inenge hafu yevakabvunzwa (46%) vanoona mamwe maitiro ekushaya hope, kana kuoma kurara, dambudziko rekurara, kana kusuruvara zvakanyanya zvokuti zvinokanganisa mabasa emasikati.
Uye kusuruvara kazhinji (asi kwete nguva dzose) -kubatana-mupfungwa, saka inyaya inokosha kwatiri kuti tikurukure pano.
Nokuti kurara kwakakosha zvikuru kuhutano hwehutano, kusuruvara kunogona kuchinja hupenyu hwako munzira dzakawanda. Kurasikirwa kwehope kunogona kuita kuti unzwe uchinetseka mupfungwa uye kuwedzererwa mupfungwa, izvo zvinogona kuwedzera kukura kwako kunetseka . Kutarisana nekusingaperi kwekushaya hope kunogona kukonzera kushushikana, zvakare, izvo zvinogona kukonzera kuwedzera kushungurudzika kwakabatana nekushaya hope. Uye, kana kusuruvara kwako kunokonzerwa nekuzvidya mwoyo-kwakatangira kutanga, kunyanya kuneta uye kusimbiswa hakuiti chinhu chinogona kugadzirisa matambudziko ari kuunza kushungurudzika pakutanga. Hezvino zvinhu zvishomanana kuti uedze kana uri kutarisana nekushaya dambudziko rinokonzerwa nekuora mwoyo:
Mushonga Wekufambira Mberi Relaxation
Kurwisana mumuviri wako kunogona kuita kuti zvive nyore kurara. Kunyange zvazvo vanhu kazhinji vasingatombozivi kana vakamanikidzwa pamusoro pechinhu, miviri yavo inonzwa kushungurudzika, uye inotsvaira sechiguma.
PMR isiri chinhu chikuru chokuderedza muviri wako. (Semwana, ndakashandisa nzira iyi kuti ndizorore, uye chaizvoizvo ndaivhuta kuti ndirara nayo.)
Kufamba
Kana iwe ukazviwana uchimuka usiku nokuti haugoni kurega kufunga pamusoro pechinhu chinokutambudza mukati mezuva, kuverenga kunogona kuva nzira inobatsira iwe.
Chiitiko chekutaura chinotakura hutano hwakawanda uye kushungurudza kushandiswa kwepfungwa, uye munyaya ino inogona kukubatsira kuti ujekese pfungwa dzako, kukubatsira iwe kuronga manzwiro akasimba ari kukuita kuti urasire kurara, uye kukubatsira iwe kufunga uye kuvaka zvirongwa zvinogona kukubatsira kuti uchengete mamiriro ezvinhu izvo zvinokutadzisa.
Shandisa Nekutambudzika Kwako
Kana uri kurasikirwa nehope nekuda kwekuzvidya mwoyo, unogona kukwanisa kuporesa uye kurara zviri nani nekuchinja kwemaonero. Kuzvidya mwoyo , kusanganisira rudzi rwunochengetedza iwe usiku, kazhinji kwoga kwekuita mamiriro ezvinhu anoda chimwe chinhu chekuita. Kuona mamiriro ako ezvinhu sekuoma kunotarisana nazvo, panzvimbo pekutyisidzira, kunogona kukubatsira kuti uite mukati mekushanda, maitiro ekugadzirisa zvisarudzo pane kugara uri mukuzvidya mwoyo, kusagadzikana. Kutarisa mamiriro ezvinhu kubva mahedheni akasiyana kunogona kukubatsira kuona mikana yaunenge usiriwe. (Onai nyaya iyi pamusoro pokugadzirisa mafungiro ezvimwe nzira nenzira dzakawanda dzekuchinja maonero pane chinetso chinokonzera.)
Tora Mhirizhonga pahope
Sezvandakambotaura, kana kurasikirwa nehope kunowanzoitika nguva dzose, nguva yekurara pachayo inogona kushungurudza. Kana iwe wakasvika kusvika pano, kune zvinhu zvishomanana zvaungaita kuti utore dambudziko rekushaya hope. Kutanga, kana uri nekutambudzika kurara, unogona kumuka uye kuita chimwe chinhu mushure memaminitsi mashomanana, kana uine chokwadi chokuti kurara inzira yakareba.
(Izvi zvinobatsira kubvisa kuvharwa kwekutarisa awa kwemaawa, zvinogona kukubatsira kunzwa uchitungamirirwa nenguva yako sezvaunoita mune mamwe mabasa.) Iyowo pfungwa yakanaka kushandisa mukamuri yako yekuvata zvikuru kunyarara kuitira kuti iwe ubatanidze mubhedha wako uye muimba yako yekurara nehope uye kwete kuora mwoyo. Funga nezvekusimuka uye kuverenga bhuku, kuita zvinhu zvakapoteredza imba, nekuita zvimwe zvisingaiti-zvakare-zvinokurudzira zvinhu zvinogona kubatsira vakomana kurara kana iwe wagadzirira. Uyewo, edza caffeine panguva yamasikati nemanheru.
Usaenda paIye Woga
Maererano neongororo kubva kuAmerican Journal of Managed Care , vanhu vakawanda vanotambura nehope havatsvaki rubatsiro rweizvi.
Izvi zvinosuruvarisa nekuti kune huwandu hwekupindira kunogona kubatsira nekushaya hope, kusanganisira kugunun'una-maitiro ehutano uye mishonga, izvo zvinogona kukubatsira iwe kutora mutoro wekushungurudzika-kunokonzera kushushikana. Kana iwe uchiri kurwara kusarara, funga kutaura nachiremba wako pamusoro pezvaunogona kuita.
Sources:
Hatoum et. al. Kuwandisa kwekushushikana: A Ongororo yevanyoresa paZanu Dzakatarisirwa Nesangano Rinochengetedza. American Journal of Managed Care , January 1998.
Varkevisser M, Kerkhof GA. Kunyunyuta nekusingaperi nekugadzirisa mune 24-h Nguva dzose Dzidzo Yokudzidza. Nyaya Yokutsvakurudza Kurara . March 2005.