Mirayiridzo Yakajeka yeKunetseka Kwepfungwa Kusununguka
Iwe ungangodaro wakanzwa kuti kupfufidza zvakadzika maitiro kunogona kuderedza kushungurudzika. Kusiyana nedzimwe nzira dzekugadzirisa-kuderedza, kutsvakurudza kwakajeka kunoratidza kuti maitiro ekufema haasi kungoshanda chete mukuderedza kushungurudzika muupenyu hwedu asi zvinoshamisa zvikuru nyore kudzidza uye kushandisa chero nguva.
Nzira Yokufema Zvakanaka
Izvozvo zvinogona kunge zvisinganzwisisiki, asi vanhu vazhinji chaizvo havafemere zvakanaka.
Kufema kwepanyama kunosanganisira yako diaphragm, musimba mukuru mudumbu rako. Paunofema, dumbu rako rinofanira kukura. Paunofema, dumbu rako rinofanira kuwira. Izvi zvinozivikanwa sekunamata kufema. Nokufamba kwenguva, vanhu vanokanganwa kufema nenzira iyi uye panzvimbo pacho vanoshandisa chifuva nemapfudzi avo, zvichiita kuti mapfupa maduku uye asina kujeka, izvo zvinogona kuwedzera kushushikana nekuzvidya mwoyo.
Kudzika Kwepfungwa Kudzidzisa Mazano
Nenzira yakanaka, haisi nguva yakanyanyisa kuti tifunge kuti tingafema sei uye tidzivirire pakuzvidya mwoyo . Ita maitiro aya ari nyore kuita kuti uwedzere kufema kwako kufema:
Tsvaga nzvimbo yakasununguka kana yakarara pamusana wako kana kugara. Kana iwe uri kugara pasi, iva nechokwadi chokuti unochengetedza musana wako zvakananga uye kusunungura dambudziko mumapfudzi ako nokurega hem inodonha.
Vhara maziso ako. Zvimwewo, iwe unogona kuramba wakavhara maziso (uye pakupedzisira iwe unenge uchida) asi kupfiga maziso ako kunobatsira kuti uise pfungwa pane magetsi ekufema kunze kwekuti kunze kwekukurudzira.
Isa ruoko rumwe pamusoro pemudumbu mako uye imwe iri pachifuva chako.
Tora mhepo shoma shoma sezvaunowanzoita. Ko dumbu rako rinomuka uye rinowa nemhepo yose mu (inhalation) uye mhepo yose yekufema (kufema)? Kana iwe ukagona kupindura "hongu," zvakanaka. Iyi ndiyo nzira chaiyo yekufema. Kana dumbu rako rikaramba riripo asi chifuva chako chinomuka uye chidonha nemhepo yose, ita tsika yekufema nekubvumira dumbu rako kuti rimire uye rowa paunofema mukati nekunze.
Ramba uchitora kufema kwakanyanyisa, kuisa pfungwa pa kungofambisa dumbu rako.
Ramba uchinge uchinge uchida.
Mazano Okuputika Kwakadzika
Chengetedza mazano aya mupfungwa apo uri kuita maitiro ekufema / kupfugama kwakadzika:
Inogona kutora nguva yekuona kuti unofema sei. Kana iwe unowedzera, unova nyore. Tora nguva imwe neimwe zuva rimwe nerimwe kuti uite chiito ichi. Chinhu chakanaka ndechokuti iwe unogona kuzviita chero kupi zvako.
Edza kudzidzira pane imwe nguva iwe watova wakasununguka. Izvi zvichaita kuti zvive nyore kutora kufema zvakanyanya.
Kana uri nechinetso kutora kufema kwakanyanya, edza kufema mukati memhino dzako uye uchitsemura nemuromo wako. Uyewo, zvishoma nezvishoma kuverenga kune mashanu mumusoro wako sezvaunofema mukati nokunze.
Nokufamba kwenguva uye nekuita iwe uchawana pfungwa pamusoro pekureba kwenguva yakadii iwe uchida kudzidzira kudzidzira kufema zvakanyanya kupedza dambudziko. Kutanga pairi kunogona kubatsira kuisa imwe nguva yamuganhu, somuenzaniso, maminitsi matatu kana iwe wakamanikidzwa kwenguva. Ramba uchiyeuka kuti kazhinji zvinoshanda zvakanyanya kuti uite nguva shomanana dzenguva yekufema zvakanyanya pane kungogara kwenguva refu kwenguva refu yekufema zvakanyanya. Kudzidzira kakawanda kunobatsira iwe kusanganisira kufema kwakadzika semitiro mumararamiro ako.
Dzimwe Mamwe Matambudziko Okusunungura Matanho
Kana ukangosununguka nekufema zvakanyanya, iwe unogona kuwedzera mamwe maitiro ekugadzirisa matambudziko nenzira inoshanda kwauri, kusanganisira:
- Kana iwe uchitambura nekutya kwepfungwa kana kuti kunyange panicky manzwiro, edza kufambira mberi kune -3-futi-kufema kuti unyarare kunetseka kwakanyanya.
- Chimbofunga kuwedzera mimhanzi therapy kune yako maitiro.
- Funga kuwedzera mifananidzo yakatungamirirwa .
- Wedzera kufuridzira zvakadzika kumapfupa anoramba achizorodza .
- Edza kufema kufema sechikamu chePirates.
Batsiro Rokudzikama Kwakazara
Pane zvakawanda zvinobatsira zvekufema maitiro akave akanyorwa mune zvidzidzo, kusanganisira kuderedza kushushikana kwepfungwa pazvinenge zvichiitika, zvichikubatsira kuti usanyanya kuita zvepabonde mumamiriro ezvinhu akaoma, uye uchibatsira mumagariro ekuita sehope, kurwadziwa, uye kunyange kupera.
Kufema kwemafupa kunobatsira zvikuru kuti vatapi vezvehutano vanowanzomupa varwere vePTSD kuti vabatsire kuderedza kushushikana uye kudzora manzwiro. Kutaura zvazviri, purogiramu itsva yezvipfeko yakagadzirwa yakanzi BreatheWell iyo yakagadzirirwa kubatsira veterans uye nhengo dzebasa remauto ne PTSD uye / kana kukuvadza kwepfungwa kurangarira kuita, uye kuvatungamirira kuburikidza, kufema maitiro.
Kugamuchira Kunyanya Kushungurudza Maitiro Oupenyu
Kufuridzira zvakadzama inzira imwe chete yekuderedza, kana kuti kutarisana nematambudziko, muupenyu hwako, asi kune maitiro akawanda ekugadzirisa kushungurudza anogona kukubatsira iwe kurarama nemufaro mukuru uye kusazvidya mwoyo mazuva ose. Kushandisa kusanganiswa kwemaitiro aya kwakanaka, sezvo dzimwe nzira dzinofadza kupfuura vamwe kune mamwe mamiriro ezvinhu. Kunyangwe zviri nani, ita mararamiro ekugadzirisa mararamiro emhuri. Edza zvimwe zvezvinokonzera kushungurudza-miitiro yaunogona kuita nevana vako.
> Sources:
> Kim S, Schneider S, Kravitz L, Mumiririri C, Burge M. Maitiro Emuviri Wemafungiro eEndraumatic Stress Disorder. Nyaya yeInvestigational Medicine . 2013; 61 (5): 827-34.
> Ma X, Yue ZQ, Gong ZQ, et al. Migumisiro yekunyorovesa kwekunyorovesa kunetseka, kuipa kunobatsira uye kushungurudzika muhutano hwehutano. Mitsva muPsychology . 2017; 8: 874. doi: 10.3389 / fpsyg.2017.00874.
> Szabo A, Kocsis A. Migumisiro yepfungwa dzeKuderera-Kuputika: Mhedzisiro Yezvakatarisira-Kunyanya. Psychological Health and Medicine . 2016 May 26.
> Wallace T, Morris JT, Bradshaw S, Bayer C. BreatheZvino: Kuvandudza Stress Management App pamusoro pezvishandiso zveTTI nePTSD . Inotanga Nezvekombiki uye Vanhu Vakagadzikana. April 2017; 5 (2): 67-82.