Kana uri kutsvaga kudzvinyirira kuduku uye humwe hukama hupenyu hupenyu hwako, iwe hausi woga; vazhinji, vanhu vakawanda vari kunzwa vachinetseka uye vachishamisika kuti vangagadzirisa sei dambudziko. Chinokosha chekugadzirisa hurongwa hwekugadzirisa kushushikana ndechokuti uve nehutano hwakawanda hunogona kukubatsira kutarisana nekudzvinyirira pamatunhu akawanda. Mazano anotevera anogona kukuratidza kuti ungagadzirisa sei kushushikana nenzira dzakasiyana siyana; tsvaga rumwe rudzi rwekusunungurwa mupfungwa , rwuise mumashandiro ako muupenyu, uye uende kune rimwe, kana kushandisa nzira yekubatana inotanga nhasi.
Chero chaunosarudza, iwe haugone kuipa iko pano. Ngatitangei!
Sora Muviri Wako
Kana iwe uchinetseka nekushungurudza kana kuonekwa kunotyisidzira kuhupenyu hwako, muviri wako wakagadzirirwa kuitika mukugadzirisa nekunetseka kwepfungwa , iyo inosanganisira kuchinja kwehuviri mumuviri wako kunogona kukugadzirira kuti urwe kana kurwisa. Dambudziko nderokuti vanhu vazhinji vanoona kushungurudzika zuva rose, uye miviri yavo haitombodzoki kune imwe isiri yakamanikidzwa , mamiriro ezvinhu anozivikanwa sekusingaperi kushungurudzika . Dzidza kuti ugare wakasununguka kune unotanga kushungurudzika, uye zviponese. Nzira yekuderedza kushungurudzika? Edza nzira dzakadai sokufema kuedza uye zvimwe zvinokurumidza kushungurudza , uye unzwe zviri nani zvakanyanya!
Shandura Kufunga Kwako
Chimwe chirevo pamusoro pekugadzirisa dambudziko rinosanganisira kurega kushushikana kwako kusati kwatanga. Izvi zvinogona kuitwa nokuti kupindira kwepfungwa kunokonzerwa kana iwe ukatarisana nekutyisidzira kwechokwadi kana kuonekwa -ndiyo pfungwa yekutyisidzira kunokutambudza iwe, kwete mamiriro chaiwo aunosangana nawo.
Kana iwe uchikwanisa kuchinja maonero aunoita pamusoro pezvaunotarisana nawo, unogona kazhinji kudzivisa kusangana nekuzvidya mwoyo zvachose. Kukudziridza mafungiro ekutsanangurira tariro, kushandisa maitiro ekugadzirisa , kusaderedza kusvibiswa kwepfungwa, nekuona kushungurudzika kwako sechinetso zvinogona kukubatsira iwe kuti uite izvi.
Deredza Kunetseka Kwaunogona
Imwe nzira yekudzivisa kushungurudzika isati yakukanganisa iwe kubvisa mamiriro ehupenyu hwako anonzwa uchinetseka kwauri.
Izvozvo zvinoreva kuderedza hukama hwehutano kana iwe uchizviwana iwe unowanzosvibiswa nevanhu vakaoma . Iwe unogonawo kuisa pfungwa dzako pakunyengedza clutter kana iwe ukazviwana uchirasikirwa nezvinhu zvakanyanya kana kunzwa uchinetseka mumba mako. Kugadzira chirongwa chekubata nguva kana iwe wakabatikana , kudzidza kudzivirira kushungurudzika kwebasa kana iwe uchitamba nekutya, kana kutarisana nemamwe mafungiro emararamiro evanhu vese vanogona kuunza mubairo mukuru mukuderedza kushungurudzika.
Tora Kushungurudzika-Kunyoresa Maitiro
Mimwe miitiro inogona kukubatsira kugadzirisa kushungurudzika kana ukavaita chikamu chehupenyu hwako nguva dzose. Kufungisisa, somuenzaniso, kunogona kukubatsira kunzwa uchinetseka zvakanyanya paunenge uchingozviita, asi kufungisisa nguva dzose kunogona kukubatsira iwe kuti usanyanya kuita zvekuita zvekutya iwe unosangana apo iwe usisiri kufungisisa. Izvozvowo ndezvechokwadi kuburikidza nekurovedza muviri. Kugamuchira tsika inowanzobatsira kubvisa kudzvinyirira kunogona kuunza zvibereko munguva pfupi uye kwenguva refu.
Tsvaga Kutsigira Kuenderera mberi
Zvinogona kuva zvakaoma kugadzirisa kushushikana, uye kunogona kuwana nyore nyore kuchinja kudikanwa kana iwe ukakumbira rubatsiro. Izvi zvinogona kureva kuti shamwari dzako dzizive zvauri kuita kuitira kuti dzigone kukufadza (nekuchengetedza iwe wakatendeseka), kujoka makirasi ( yoga , kufungisisa , uye kudzidzira zvikoro zvese zvinosarudzwa zvikuru), kuhaya mukoti weupenyu (vazhinji vedu tinosarudza mukudzvinyirira kutarisira), kana kuona kunyange chiremba kana kutaura nachiremba wako kana uchida imwe yero yekutsigirwa.
Mazano
- Tsvaga kusanganiswa kwemazano anoshanda zvakanaka kwauri, uye aise kuti vashandise.
- Kana iwe ukaedza chimwe chinhu chitsva chisingakubatsiri iwe, edza kutsvaga kumwe kudzvinyirira kusununguka kwemarudzi akafanana - mamwe mararamiro ehupenyu, somuenzaniso, kana imwe shanduko mumafungiro ako - anogona kukushanda zviri nani kwauri.
Sources:
Forcier, Kathleen. (Nhasi 2006). Kushamwaridzana kwehutano hwepanyama uye reactivity yemwoyo uye kugadzikana kune zvepfungwa mupfungwa: A meta-analysis. Health Psychology , 25 (6), 723-239.
Johansson, Mattias; Hassermen, Peter; Jouper, John. (May 2008). Zvimwe zvinokonzera zvekuita zvekugadzirisa mafungiro uye kufunganya. International Journal of Stress Management , 15 (2), 199-207.