Edza Mazano Aya Okugadzirisa Pamberi Pano Kana Pakati Pakaitika Chiitiko
Phobias iyo inofadza hupenyu hwako inofanira kurapwa nehutano hwehutano hwepfungwa, asi nzira dzokuzorodza dzinogona kubatsira kuderedza kushushikana kwako munguva pfupi. Yeuka kuti kurapwa , kwakadai sekurapa kurapwa, kukanganisa maitiro ehutano kana mishonga, zvinogona kutora nguva yekuwana zvakakwana.
Sezvaunoshanda pazvinetso zvinokonzera kumashure kwako, funga nezvemhando idzi dzekuzorora uye uwane iyo inoshanda zvakakunakira iwe:
- Kufungisisa : Kufungisisa kunogona kuderedza mitsipa yako, zvichiita kuti uwedzere kusununguka zvachose. Kunyangwe iwe unogona kunge uine hutachiona hwekuita , kufungisisa usati watarisana nemamiriro ezvinhu kunogona kuita kuti zvirwere zvako zvisanyanya kuoma. Kutsvakurudza kunoratidza kuti pfungwa-based based stress reduction (MBSR), iyo yakavakirwa mupfungwa yekufungisisa, inobatsira vanhu vane hutano hwepabonde hwemagariro vanodzora manzwiro avo zviri nani, somuenzaniso. Mune rumwe ruzivo, vanhu vakapedza chirongwa cheMBSR vakanga vasinganyanyi kunetseka uye vakaora mwoyo-uye vakazvinzwa zviri nani.
- Yoga : Pane humwe hupupuriro hwokuti yoga inogona kukwanisa kushungurudza matambudziko, iyo inhau dzakanaka kune vanhu vane phobias. Kufanana nekufungisisa, yoga inogona kubatsira kuderedza huwandu hwehutano hwako. Iwe unogona kunge uchiripo, asi ne yoga nguva dzose, zviratidzo zvako zvingave zvisinganyanyi kuoma.
- Kuona maonero : Kuona maitiro ndiko unyanzvi hwokutora pfungwa dzako kuburikidza nezvikamu zvezvifananidzo zvinozorodza. Vamwe vane chirwere chinonzi phobia vanoona kuti kushandisa mashandisirwo emagetsi kunogona kubatsira kuderedza kushandiswa kwemafibi uko kwave kuri kuitika.
- Mushonga Wekufambira Mberi Relaxation: Mune nzira iyi, iwe unotanga pamakumbo ako uye rhythmically kubvumirana uye wozorora mushure weboka rega rega, uyewo, kushanda nenzira yako kukwira mumuviri wako kumusoro wako. Iyi ndiyo imwe nzira yakanakisa yekushandisa pakutarisana nechinhu chako chinotya kana mamiriro ezvinhu.
- Autogenic Relaxation: Kuzvidzivirira kwemagetsi kunosanganisira kugadzirisa maitiro ekuratidzira nekufema kunobatsira uye kudzokorora mumuviri. Izvi zvakaoma kudzidza uri woga, saka tsvaka kana chiremba wako kana chiremba anogona kukudzidzisa.
Kungofanana nechimwe chinhu chipi zvacho, nzira dzokuzorodza inyanzvi dzakadzidza. Dzidzira unyanzvi hwako nguva nenguva sezvinobvira kuitira kuti zvive zvechipiri.
Kutarisana nehupi yako hazvirevi nyore, asi kushandisa mazano aya ekuzorodza kunogona kukubatsira kuti uwane mamiriro ezvinhu anotya. Yeuka, zvisinei, kuti mazano aya akagadzirirwa kushandiswa munguva pfupi uye haisi nguva refu yekutsvaga kutsvaga rubatsiro rwezvenyanzvi.
Kuchinja kwemararamiro akajeka kunogonawo kukubatsira kuti uwane zviratidzo zvako zvepibbia zvinotungamirirwa. Zvakakosha kuedza kuita zvekurovedza muviri, kurara zvakakwana uye kudya kwakanaka nguva dzose yehupenyu hwako. Iwe unogonawo kuda kudzivirira caffeine uye zvimwe zvinokurudzira kuitira kuti iwe unzwe wakasununguka.
Sources:
> da Silva, TL, Ravindran, LN, Ravindran, AV (2009). Yoga mukurapa mafungiro uye kushungurudzika kwepfungwa: Kuongorora. Asian Journal of Psychiatry.
Goldin, PR, Gross, JJ (2010.) Migumisiro yepfungwa-based stress reduction (MBSR) pamusoro pemirairo yekufunga muhutano hwehutano hwevanhu. Emotion.
Kuzvibatsira kubatsira Mazano ePobias. National Health Service. > http://www.nhs.uk/Conditions/Phobias/Pages/Self-help.aspx.
Nzira dzekuzorodza: Dzidza nzira dzekudzivisa kushungurudzika kwako. Mayo Clinic. > http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368.