Chikoro Chinogona Kunyanya Kunetseka! Pano pane mamwe mazano ekudzvinyirira kwevadzidzi
Vadzidzi vazhinji vanoona huwandu hwakawanda hwekutambudzika, asi nemabasa ose nemabasa anozadzisa purogiramu yevadzidzi, dzimwe nguva zvakaoma kuwana nguva yekuedza kutsvaga kutsvaira kunobatsira kubvisa kushungurudzika. Ndokusaka takanyora urongwa hunotevera hwekudzvinyirira kunonyanya kukodzera kuvadzidzi: zviri nyore nyore, nokukurumidza, uye zvakakosha muupenyu hwevadzidzi nemhando dzekushungurudzika . Vachakubatsira kuti ushande pane zvaunogona, uye unakidzwa nerwendo apo iwe uchiri kukura unyanzvi hwako uye unyanzvi hwako.
1 - Simba Rinoshongedza
Vadzidzi, vane zvirongwa zvavo zvakawanda, vanozivikanwa nekushayikwa kurara. Zvinosuruvarisa, kushanda mune imwe nzvimbo yekurara-yakarambidzwa kunokuisa pane zvakashata zvakasiyana. Iwe hauna kubudirira zvishoma, unogona kuwana zvakaoma kudzidza, uye iwe unogona kunge uine dambudziko riri shure kwegumbo! Dzidza zvakawanda pamusoro pemigumisiro yekurara kwekurara uye kukosha kwepombi simba ; pamusana pekudzidzira vadzidzi, inofanirwa!
2 - Shandisa Maonero Ekutambudzika Kwepfungwa
Izvo zviri nyore, zvinobudirira, uye zvinogona kukubatsira kuti uite zviri nani kuchikoro. Visualizations inogona kukubatsira kudzikama, kudzivisa kubva pane zvinokumanikidza, uye kubvisa muviri wako kushushikana kwepfungwa. Iwe unogonawo kushandisa zviratidzo zvekugadzirisa zvinyorwa, kusimbisa kuderera uye kuenzanisa kuongororwa nekuona uchizviona iwe uchiita sezvaunoda. Dzidza zvakawanda nezvekuti ungashandisa sei mifananidzo yakatungamirirwa uye zviratidzo zvekudzikisa kushungurudzika uye kugadzirira kubudirira.
3 - Kudzidzira muviri
Imwe yenzira dzakaporesa dzekudzima moto ndeyokuwana chirongwa chekuita muviri nguva dzose . Vadzidzi vanogona kushanda basa nyore nyore muzvirongwa zvavo kuburikidza nokuita yoga mangwanani, kufamba kana kuenda kumotokari kuenda kumusasa, kana kuongororwa kuongororwa neshamwari paanenge achifamba pane chikwata chekudya. Kutanga ikozvino uye kuchengetedza maitiro ekuita muviri nguva dzose muupenyu hwako hwose kunogona kukubatsira kurarama kwenguva yakareba uye kufara muupenyu hwako.
4 - Kufuridza Kuita
Kana muviri wako uri kunetseka , iwe kazhinji haufungi sezvinogona iwe. Nzira yekukurumidza kugadzikana ndeyekudzidzira kupemha maitiro . Izvi zvinogona kuitwa chero kupi zvako kuti udzimise kushungurudzika mumaminetsi, uye inonyanya kubudirira pakuderedza kuzvidya mwoyo zvisati zvaitika kana kunyange panguva yekuedzwa, uye pamwe nedzimwe nguva apo kushungurudzika kunonzwa kwakanyanya.
5 - PMR
Chimwe chikonzero chikuru chekudzvinyirira chinogona kushandiswa panguva yechiratidzo uye musati warara (kugadzirira kurara), kana pane dzimwe nguva apo kushungurudzika kwaunoita mumuviri 'kukuvadzwa', chinonzi Progressive Muscle Relaxation, kana PMR. Nzira iyi inosanganisira kuchenesa uye kuporesa matese ose kusvikira muviri wakasununguka zvakakwana. Nekuita maitiro, unogona kudzidza kudzikinura dambudziko kubva mumuviri wako mumasekondi. Dzidza zvakawanda nezve PMR .
6 - Mimhanzi
Chimwe chinhu chinokonzera kushungurudzika mupfungwa chakanyatsoratidzawo kubatsirwa kwepfungwa, mimhanzi inogona kukubatsira kuti usununguke mupfungwa uye zvigadzikane iwe pasi kana kuti kumutsa pfungwa yako sezvo mamiriro ako achida. Vadzidzi vanogona kubatanidza zvigaro zvemimhanzi kuburikidza kutamba mimhanzi yekare pavanenge vachidzidza, vachitamba mimhanzi yepamusoro kuti 'vamuke' mupfungwa, kana kuti kunonoka nekubatsirwa nemitambo yavo inofarira zvishoma. Dzidza zvakawanda nezvekuti sei uye sei mimhanzi inonyanya kunetsa mupfungwa, uye kuti ungashandisa sei mimhanzi yekudzvinyirira kudzvinyirira .
7 - Kuramba Takarongeka
Icho chinhu icho chizere chinokonzera kushungurudzika , uye chinogona kuderedza kubudirira uye kunyange kutenga mari yako! Vadzidzi vakawanda vanogara munzvimbo yakaoma uye kunyange vane zvidzidzo zvakawanda, uye izvi zvinogona kuva nemigumisiro yakaipa pamakero. Imwe nzira yekuderedza kuwanda kwematambudziko aunoona semudzidzi ndeyekuchengetedza minimalist, nzvimbo inodzidza yekudzidzira iyo isina rusununguko rwezvinhu zvinokanganisa uye zvakashata. Zvakakodzera kukosha!
8 - Idya Zvakarurama
Iwe unogona kunge usingazvizivi, asi kudya kwako kunogona kukurudzira uropi hwako simba kana kukuderedza simba repfungwa! Kunyange zvazvo kudya kwakanaka hakuwanzofungwa semafambisirwo ekugadzirisa mupfungwa kana rubatsiro rwekudzidza, rinogona chaizvo kuita sese! Verenga zvakawanda pamusoro pemigumisiro yezvokudya zvisina kunaka , uye dzidza kuti ungaderedza sei kushushikana nekudya kwakanaka . Zvinotora nguva isina imwe nguva uye zvinogona kukuchengetedza kubva pakuva nemafungiro emafungiro ezvokudya, kuchena-musoro uye nezvimwe.
9 - Self Hypnosis
Vadzidzi vanowanzozviwana 'vachirara chaizvo' (sevanenge vachikwevera vose-vari pedyo), asi-vose vanodzinga kunze-self hypnosis inogona kuva yakagadzirisa kushandiswa kwepfungwa uye simba rekugadzira simba zvakare. Nezvo, unogona kuzvibatsira kusunungura dambudziko kubva mumuviri wako nekudzvinyirira kubva mupfungwa dzako, uye kudyara mbeu dzekubudirira mupfungwa dzako dzisinganzwisisiki nesimba rekutsvaga. Dzidza kuti ungashandisa sei self hypnosis nekuda kwekutambudzika kwezvino .
10 - Kufunga kwakanaka nekusimbisa
Waiziva here kuti vanotarisira zvechokwadi vanoona zviri nani mamiriro ezvinhu, muchidimbu, nokuti nzira yavo yekufunga inobatsira kusimbisa mamiriro ezvinhu muupenyu hwavo? Ichokwadi! Mitiro wekutarisira nekufunga kwakanaka kunogona kuunza hutano huri nani, hukama huri nani, uye, hongu, zvidzidzo zviri nani. Dzidza kuti ungadzidzisa sei uropi hwako kuti uwedzere kutaura zvakanaka uye ramangwana rakajeka nemashoko uye zvimwe zvombo zvekutarisira. (Usingazivi kana iwe uri munhu ane tariro kana kuti unotadza? Tora mibvunzo iyi!) Unogonawo kudzidza zvisingakwanisi kugutsikana uye mazano ekufunga kwakanaka saka iwe hausi kushanda iwe pachako.