6 Mazano Okushambidza Ndebvu Rako Rokutanga Zvinokanganisa
Vanhu vazhinji vane chirwere chekuzvidya mwoyo vanoona kutanga kwemusi wega wega nekutya uye kutya sezvavanongoda kuvhara pasi pezvivharo uye kusatarisana nezuva rinotevera.
Edza kuti urege kuora mwoyo, zvakadaro, sezvo pane zvimwe zvinhu zvaunogona kuita zvakanyanya kuti uderedze kushushikana kwako mangwanani.
Funga Nezviito Zvokurara
Kuwana zvakakodzera shuteye zvakakosha zvikuru kune utano hwako hwepfungwa nehutano.
Kutaura zvazviri, matambudziko ekurara sematambudziko anokonzerwa nehope uye / kana kuramba akarara anozivikanwa kuti anokonzera kukanganisa kwakasiyana-siyana kwepfungwa uye kwepanyama. Izvi zvinosanganisira misoro , kupera simba, kusagadzikana, kusafungisisa kwenguva refu, kusagadzikana, nekuzvidya mwoyo.
Nokuva netsika dzakanaka dzokurara, unogona kuderedza kushungurudzika mangwanani uye kuvandudza mano ako ekuita mabasa ako ezuva nezuva. Mamwe maitiro ekurara ane hutano okufungisisa anosanganisira:
- Enda kunorara panguva imwe chete usiku humwe nekumuka panguva imwechete zuva nezuva, kusanganisira vhiki dzevhiki.
- Shandisa bhedha yako chete nokuda kwehope uye zvepabonde.
- Chengetedza chivako chako chiri kutonhora (chakakomberedzwa 65 degrees Fahrenheit) uye rima (isa mari muimba-mumvuri shades kana maketeni).
- Dzivisa zvinhu zvinokurudzira maawa maviri kusvika matatu asati avata (semuenzaniso, TV, kombiyuta, masimba ekurovedza muviri, kunwa doroffeine).
- Ita basa rokuzorodza musati warara, kufanana nekufungidzira neanorangariro kana runyano rwenhema kana kutora mushure mutsva kubva kune wako.
Kana iwe ukawana iwe usingakwanisi kurara zvakanaka pasinei nekuita zvakanaka kurara hutsanana, taura nachiremba wako.
Ongorora Zuva Rako Kushungurudza
Ikoko kunogona kunge kune zvikamu zvemuitiro wako wekusangana uri kushungurudza-kufungidzira, kufanana neawa yeawashi iyo inoita kuti iwe upe. Zvichida, kuchinja yako alarm clock kune iyo inokumutsa nemimhanzi inonyaradza ingava nani.
Mukuwedzera, kuzvidya mwoyo kwako mangwanani kunogona kukura nekuita mabasa ose aunoda kupedzisa. Nokuzvipa iwe nguva yakawanda mangwanani uye kupedzisa mamwe emabasa ako manheru manheru, sekutakura mabiko kana kugadzira mbatya, unogona kuderedza zvimwe zvekuzvidya mwoyo kwako.
Tanga Zuva Rako Neimwe Relaxation Exercises
Kuita zvimwe zvekuzorora zvinoshandiswa mangwanani-ngwanani kunongotora anenge maminitsi gumi nemashanu. Kana iwe uchitanga zuva rako rakasununguka uye rakanyanyisa, iwe unganzwa manzwiro ekufungisisa kwepfungwa anotakura iwe nezuva rako. Dzimwe nzira dzokuedza dzinosanganisira:
- Kufema kufema
- Kufambira mberi kwemuviri mushure (PMR)
- Mifananidzo inotungamirirwa
- Kungwarira kufungisisa
- Kufamba
Funga Zvakanaka
Kana iwe uri kutarisana nekuzvidya mwoyo kwemazuva kwechinguva, zvinoita kuti iwe wakagadzirisa mafungiro asina kufanira mafungiro, izvo zvinogona kukonzera kufunganya kwako. Izvi zvinoreva kuti pfungwa dzako dzinomutsa, uye pasina chero kuedza kushingaira pane iwe, pfungwa dzinonetseka dzinotora nzvimbo huru, zvichiita kuti uwedzere kuzvidya mwoyo.
Zvinotora maitiro, asi iwe unogona kuchinja mafungiro aya asina kunaka uye kuatora iwo nemafungiro akanaka nemaitiro.
Kutanga, ziva pfungwa dzinoda kuchinja, uye wozoita iwe pachako zvinyorwa zvinopesana.
Somuenzaniso, ngatikutaurirei kuti mumuke uye pfungwa dzenyu dzekutanga ndezvekuti, "Ndinonzwa kunetseka.
Ndingaendesa sei kushanda nhasi? Handichazomboperi nezuva. Chii chakashata neni? "
Iwe unogona kutora pfungwa idzi dzakaipa nemashoko akanaka, akadai: "Hungu, ndinonzwa ndine hanya mangwanani ano, asi ndanzwa izvi nenzira isati yasvika uye ndakakwanisa kuzvigadzirisa.Kana ndine dambudziko nekuzvidya mwoyo masikati, ndinogona kushandisa Kunonoka maitiro ayo anondinyaradza pasi Ndiri mukutonga. Kuzvidya mwoyo ndechimwe chimiro chevanhu, uye ndicho chikonzero changu chokuzorora. "
Kana iwe ukawana kuchinja mafungiro ako mazano kunobatsira, funga kuona chiremba uyo akadzidziswa mukurapa zvinetso zvekuzvidya mwoyo nekunzwisisa-maitiro therapy .
Zvimwe, pane mapurogiramu epakombiyuta iwe unogona kushandisa apo mushonga anotaura newe kuburikidza nemamerica kana foni, kunze kwekutarisana nechiso.
Funga Zvokudya Zvako
Kutsvakurudza kunoratidza hubatanidza, zvisinei zvakaoma, pakati pekudya nekuzvidya mwoyo. Mune mamwe mazwi, izvo zvamunodya zvinogona kuita kuti zvigadzire kana kuderedza kushushikana. Mukuwedzera, kutsvakurudza kwakaratidza kuti vanhu vane zvirwere zvepfungwa, sehuwandu hwehutano hwekuzvidya mwoyo, vanowanzova nehutachidya husina kunaka, izvo zviri zvibereko zvishoma, miriwo, uye mapuroteni, uye zvakakwirira mumafuta akazara uye zvakagadzirwa nemakrohydrates.
Nezvo, pasi pekutungamirirwa kwachiremba wako uye / kana chikafu chekudya, kushandura kudya kwako (imwe yakakosha muprotheni, mafuta-omega-3, uye michero nemiriwo ine low low glycemic index) inogona kubatsira kuderedza kushushikana kwako. Kunyange zvazvo sainzi ichiri chisina simba padzidziso iyi, zvirokwazvo inogona kuedza kuedza.
Pakupedzisira, kana zvasvika pakudya, hatigoni kukanganwa basa re caffeine, chinowanzozivikanwa uye chinonyatsozivikanwa chinokonzera kuzvidya mwoyo. Kana kushungurudzika kwako mangwanani kuchiuya kwauri, funga kubvisa kana kuti kuderedza zvakare mukombe wako wejoe.
Shoko Rinobva
Pakupedzisira, kana kushungurudza kwako mangwanani kuchikanganisa kushanda kwako kwezuva nezuva kana hutano hwehupenyu, iva nechokwadi chekuti unoona chiremba wako wepamusoro kana chiremba wehutano hwepfungwa, semunhu wepfungwa kana wepfungwa.
Zvakanakisisa kuti usatakura mutoro wekunetseka kwako pamapfudzi ako. Rega mumwe munhu akadzidziswa mukurapa zvirwere zvekuzvidya mwoyo kukubatsira kuti unzwe zviri nani uye uwane zvakanaka.
> Sources:
> Aucoin M, Bhardwaj S. Chirwere chinokonzera kushungurudzika uye hypoglycemia zviratidzo zvakavandudzwa nekudya kuchinja. Case Rep Psychiatry . 2016; 2016: 7165425.
> Davison KM, Kaplan BJ. Zvokudya zvinowedzera uye ropa rekutsvaga rega rega revanhu vanogara mumhuri vane zvinetso zvepfungwa. BMC Psychiatry. 2012; 12: 10.
> Olthuis JV, Washington DC, Bailey K, Hayden JA, Stewart SH. Nyanzvi yeInternet inotsigirwa neveInternational cognitive behavioral therapy nokuda kwezvinetso zvekuzvidya mwoyo muvanhu vakuru. Cochrane Database Syst Rev. 2016 Mar 12; 3: CD011565.
> Tartakovsky, M. (2017). 15 Zvidiki Zvidiki Zvaunogona Kutora Nhasi Kuti Uvandudze Matambudziko Anonetseka. Psych Central .
> Swarts, K. (2016). Pane Zvimwe Zvokurara Pane Nguva Yokurara. Psych Central .