Mazano Gumi Kune Zvipo Zvomumwe Munhu Ane Hanya
Paunosarudza zvipo kune mumwe munhu ane chirwere chinokonzera kushungurudzika kwevanhu (SAD) , chisarudzo chako chichave chakakanganiswa nekunyatsoziva iwe munhu wacho. Chingave chakafanirwa neshamwari yepedyo kana nhengo yemhuri inogona kusakodzana nemushandi pamwe naye.
Pasi pane mamwe mazano mazano. Pakati pese, tarisa zvinhu zvinobatsira kuwedzera kuvimba, kuderedza kushushikana nekuzvidya mwoyo, kana kukuunza iwe nemumwe munhu pedyo.
1 - mabhuku
Bhuku remibvunzo rinogona kusanganisira kuzvibatsira , nyaya dzechokwadi pamusoro peSAD, kana kuti nhoroondo dzezvinyorwa. Ingave kana kwete bhuku chipo chakakodzera chinoenderana nekusunungurwa kwaiye anogamuchira pamusoro pokuva nechirwere.
2 - Nguo
Chipfeko chitsva chinogona kupa dzimwe nguva chivimbo. Sarudza chimwe chinhu chiduku zvishoma pane izvo munhu angawanzozvigadzira. Kana iwe usiri kusununguka kusarudza chinhu chekupfeka, pane kupa chipo chechipo kune chekugadzira zvigadzirwa.
3 - Aromatherapy
Ipa chipo chekunhuhwirira: lavender ndiyo inowanzodiwa mafuta inoshandiswa sechikamu che aromatherapy. Lavender yakaratidzwa kubatsira kubatsira kuderedza kuzvidya mwoyo uye kushungurudzika.
4 - Dzidzira maDVD
Kuita muviri muviri nenzira ye yoga uye tai chi kunogona kubatsira kuderedza kushushikana nekuzvidya mwoyo. Funga kupa kupa maitiro DVD iyo inoratidza imwe yemhando idzi dzekurovedza muviri kune munhu ane chirwere chinokonzera kushungurudzika kwevanhu.
5 - Mishumo
Imagazini isina chinhu chipo chakanaka kune munhu waunowana zvakaoma kutenga. Mishumo inogona kushandiswa nenzira dzakawanda, uye inogona kukurudzira munhu ane hutano hwepabonde kuti anyore pasi manzwiro ake nenzira inobatsira pakugadzirisa.
Mumwe munhu anonzwisisa kuburikidza nehutano -behavioral therapy (CBT) yekushungurudzika kwehutano hwemagariro angatoshandisa kunyange pepanhau kuti abatsire kunyora pfungwa dzisina kunaka uye kuti dzakaita sei. Izvi zvinogonawo kuitwa sechikamu cherongwa hwekuzvibatsira rwekuzvidya mwoyo.
6 - Mitikiti
Kutenga mumwe munhu waunoziva zvakanaka? Funga kutora matikiti emitambo kana konsti uye woenda nemurume iyeye. Mitikiti zvipo inzira yakanakisisa yekuita zvirongwa nemumwe munhu angave akawana chikonzero chokusaenda. Ingova nechokwadi chekutarisa nemumwe munhu anoziva munhu wacho kuti ave nechokwadi chokuti hausi kuwedzera-kutora nguva yavo.
7 - Kushungurudzika Ball
Kuora mwoyo bhora chinhu chinogona chipo chipo kune waunoshanda naye ane hutano hwehupfumi hwevanhu. Kunyanya kudzvinyirira bhora kunogona kubatsira kuderedza kushungurudzika kwaizowedzera mukati mezuva rezuva.
8 - Chamomile Tea
Kana munhu ari pane iwe iwe ari mudha wewaini, funga kupa chipo chikafu nemakomile teas.
Muzhinji, hakuna kumbove nekutsvakurudza zvakakwana pamusoro pokuti chamomile chaiyo inoshanda sei kubatsira kukudzikisa pasi. Zvisinei, zvimwe zvidzidzo zvekutanga muna 2009 ne2012 zvakaratidza kuti zvinogona kubatsira pakuora mwoyo uye chirwere chinokonzera kushungurudzika (GAD). Kutsvakurudza kwakawedzerwa kunodiwa kutarisa migumisiro yehutano hwehutano hwevanhu.
9 - Mitambo Yekununura Matambudziko
Mitambo inoda kukanganisa nekufunga inogona kubatsira kubvisa pfungwa yekuzvidya mwoyo. Mashoko eWordword kana eStuoku ndiwo mashizha makuru kana chipo kune waunoshanda navo. Taura kuti wakashandisa sei mabhuku akafanana munguva yakapfuura kana wakanakidzwa kutamba mitambo yemhando iyi; unogona kuwana nzvimbo yakafanana yekutanga hurukuro.
10 - Relaxation CDs
Zvichida wakanzwa nezvekuzorora kwemaCD zvakaratidza mheremhere yemvura inonaya kana yegungwa. Relaxation CD dzehutano hwehutano hwevanhu hunogonawo kusanganisira izvo zvinokurudzira hypnotherapy , mifananidzo yakatungamirirwa , kufambira mberi kwemisumbu , kana kuti kugadzirisa mimhanzi. Iyi nzira dzinowanzobatanidzwa pamwe chete nerapi yekubatsira vanhu vane hanya kudzidza kudzidza kuderedza kufema kwavo uye moyo yavo.
11 - Shoko rinobva
Sarudza zvipo zvinoratidza kufungisisa uye kuremekedza kukanganisa kwemunhu. Chipo chakanakisisa chichakuratidza kuti unotarisira uye unonzwisisa kuti munhu uyu ari kuitei-asi iwewo unotarisira kwenguva apo kushungurudzika kwomunhu wacho kunonzwa kuderedzwa (pamwe zvichida tariro kumubatsira iye nenzira iyoyo).
> Sources:
> Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. Nhaurirano yakasarudzwa, inopofumadza, inokonzerwa ne-placebo-inotaurirwa nemuromo Matricaria recutita (chamomile) inobvisa kurapa kwehutano hwepfungwa. J Clin Psychopharmacol . 2009; 29 (4): 378-382.
> Amsterdam JD, Shults J, Soeller I, Mao JJ, Rockwell K, Newberg AB. Chamomile (Matricaria recutita) inogona kupa urwere hunopesana nemanzwiro muvanhu vanozvidya mwoyo, vane mwoyo yakaora mwoyo: kudzidzira kuongorora. Altern Ther Health Med . 2012; 18 (5): 44-49.