Kuda nkhawa kumakhala kovuta kukhala nako. Koma pali njira zambiri zachilengedwe zochitira ndi izi.
Kodi sindingathe kugona? Kupuma pang'ono? Wopweteka? Wapanikizika? Kukhala ndi malingaliro amdima kapena olakwika? Kumverera ngati zilizonse zomwe ungachite, ndiwe osati zabwino mokwanira?
Izi zimatchedwa nkhawa. Ndipo simuli nokha.
Mukapanikizika komanso kuda nkhawa, zochitika zatsiku ndi tsiku zitha kuwoneka ngati zosatheka kuthana nazo. Ndipo chowonadi chomvetsa chisoni ndichakuti, monga akazi, timakhala okhudzidwa kawiri kuthekera kokumana ndi nkhawa kuposa amuna. Timakonda kuganiza kuti mwina izi zikukhudzana ndi amayi omwe akukula msanga, kutanthauza kuti tikudziwa bwino dziko lapansi msinkhu wakale.
Katie Lear, wa wothandizira nkhawa, akuti:
"Kuda nkhawa kumatha kulepheretsa atsikana kuti asasangalale ndi moyo mokwanira. Azimayi omwe ali ndi nkhawa yokhudzana ndi chikhalidwe chawo amatha kuyitanitsa odwala kusukulu ndi zochitika zina kuposa anzawo, zomwe zitha kubweretsa kutsalira m'kalasi kapena kukhala opanda anzawo. Izi, zimatha kubweretsa nkhawa zambiri, ndikupangitsa kuti pakhale zovuta."
Chifukwa chake ngakhale muli kusukulu yasekondale, kukoleji kapena koyambirira kwa ntchito yanu yamaphunziro, muli ndi mwayi woti mungakhale ndi nkhawa nthawi ndi nthawi. Makamaka ngati mumakonda kuganiza mozama.
Kodi nkhawa ndi chiyani?
Tiyeni tiyambe kufotokoza vuto. Nkhawa ndimomwe thupi lanu limayankhira mukapanikizika. Mukakhala ndi nkhawa, nkhawa imadzionetsa ngati mantha kapena mantha.
Zinthu zambiri zimatha kubweretsa kupsinjika ndi kuda nkhawa, koma zosadziwika, zosatsimikizika kapena zatsopano zitha kuchitika posachedwa. Chifukwa chake sizosadabwitsa kuti zinthu monga kusamukira ku mzinda kapena dziko lina, nkhani yofunika kwambiri ndi mnzanu kapena ngakhale kutaya ntchito kungakupangitseni kukhala ndi nkhawa.
Chifukwa chake ngati mukuchita mantha kapena mantha, mwina mukuthana ndi nkhawa.
Zizindikiro Zodziwika Kwambiri Zokhudza Akazi
Zizindikiro zodandaula mwa amayi zimasiyana kutengera mtundu wa nkhawa mumavutika ndipo zimasiyana malinga ndi momwe muliri komanso kuchokera kwa munthu ndi munthu.
Zina mwazizindikiro ndi izi:
- Kuthamanga kwa minofu
- Malingaliro opsinjika, malingaliro kapena machitidwe
- Kukumbukira molakwika kapena kusasamala
- Limbikitsani kumwa mowa kapena mankhwala osokoneza bongo
- Chikhalidwe chimasintha
- Mkwiyo, udani kapena malingaliro olakwika
- Kuwonjezeka kwa mtima
- Kupuma pang'ono
- m'chikaiko chowakaikitsa
- Nthawi zosagona komanso kutopa
- Kuthamanga kwa magazi
- Kulota zoopsa kapena mantha
- Kulingalira mwamantha
Ngati nkhawa ndiyofala (kutanthauza kuti imabwera ndikudutsa popanda kusokoneza moyo wanu watsiku ndi tsiku) zizindikilozo zimakhala zochepa. Koma ngati mantha amantha kapena mantha amakulirakulira ndipo nkhawa imadziwonetsera ngati vuto, zimatha kukhala ndi zovuta m'moyo wa mayi.
Dokotala Carla Marie Manly, a dokotala wama psychologist, akuti:
"Kuda nkhawa kwakanthawi kumawononga chifukwa kumapangitsa kuti munthu akhale ndi nkhawa. [Imatha] kusokoneza moyo watsiku ndi tsiku, kugona, komanso kuyambitsa mavuto azaumoyo mtsogolo. Kafukufuku akuwonetsa kuti nkhawa yayikulu imalumikizidwa ndimatenda osiyanasiyana kuphatikiza matenda ashuga, zikwapu, ndimatenda osiyanasiyana amtima."
Komanso, akuti "tthupi lake silofunika kuti lizikhala lodzaza madzi ndi adrenaline ndi cortisol (nkhondo yofunikira kapena mahomoni opsinjika ndege)”- zomwe ndi zomwe thupi lanu limatulutsa mukakhala ndi nkhawa kapena kupsinjika.
Nkhani yoyipa ndiyakuti nkhawa yayitali imatha kukhala yowononga thanzi la thupi lanu. Koma nkhani yabwino ndiyakuti pali njira zachilengedwe (palibe mankhwala ofunikira!) Kutero kuthana ndi nkhawa komanso nkhawa zomwe zingakuthandizeni kuti musangalale ndi moyo mokwanira.
10 Njira zachilengedwe zothanirana ndi nkhawa
Si njira zonse zothetsera nkhawa zomwe zimaphatikizapo mankhwala kapena mankhwala osokoneza bongo. Ngati nkhawa yanu siyopunduka ndipo simukufunika kukaonana ndi dokotala pazomwe zimayambitsa ubongo, ndiye kuti mutha kuthana ndi nkhawa ndi mankhwala achilengedwe omwe angakuthandizeni kukhazika mtima pansi.
Pansipa pali mndandanda wa njira 10 zochotsera nkhawa, mwachilengedwe:
1. Yambani kusinkhasinkha
Ngakhale zitha kumveka kuti sizingachitike, kusinkhasinkha kungakuthandizeni kuti muchepetse nkhawa ndikukhazikika. Njira zopumira kwambiri, limodzi ndi nyimbo zotsitsimutsa komanso ulendo wamkati woganiza zitha kukuthandizani kupeza muzu wamavuto anu ndikukuthandizani kuthana nawo kuchokera pomwepo.
2. Pewani mowa
Ngati mukumverera ngati mukumwa chakumwa kuti muchepetse tsiku lopanikizika, tabwera kudzakuwuzani kuti mwina sangakhale malingaliro abwino kwambiri. Mowa ukhoza kukhala wolimbikitsa mukamamwa pang'ono - ngati phokoso lomwe mukuyang'ana - koma ngati utamwa kwambiri, umatembenuka ndikukhala wokhumudwitsa. Ichi ndiye chinthu chomaliza chomwe mukufunikira mukamakumana ndi nkhawa komanso kupsinjika, chifukwa zimatha kusokonekera ndikumva bwino.
Yesetsani kupewa - kapena kuchepetsa - kumwa mowa mukamakumana ndi mavuto.
3. Imwani khofi wochepa
Caffeine imalimbikitsa ubongo ndi thupi lanu. Koma ngati mwapanikizika kale, mulibe mpweya komanso nkhawa, ndiye kuti kumwa khofi kuli ngati kuthira mafuta pamoto. Sinthanitsani zakumwa za khofi zamadzi, tiyi wazitsamba kapena timadziti tachilengedwe - zimakupatsani mphamvu komanso kukulimbikitsani popanda kupindika mawaya amkati.
4. Siyani kusuta
Mukapanikizika kwambiri, mumasuta kwambiri. Ndizovuta kwambiri pomwe palibe amene angapambane. Kuphatikiza apo, monga mowa, chikonga chimatha kukhala cholimbikitsa, chomwe chimapangitsa kuti kuwonongeka kwa mphamvu ndi kusintha kwamaganizidwe. Ngakhale utsi wofulumira ukhoza kuwoneka ngati njira yabwino yopewera kupsinjika, ndibwino kuzimitsa ndudu ndikukhala ndi zizolowezi zabwino.
5. Chitani masewera olimbitsa thupi!
Kupatula pakukhala athanzi komanso athanzi, masewera olimbitsa thupi amathandizira kutulutsa ma endorphin. Imeneyi ndi njira yabwino kwambiri yopezera tsikulo, kuletsa malingaliro anu kuti asamangoganizira kwambiri ndikukutopetsani kuti mugone bwino usiku. Boxing, yoga, kuthamanga, CrossFit, kuvina - zonsezi Masewera olimbitsa thupi ndiabwino kuthana ndi nkhawa mwachilengedwe.
6. Muzigona mokwanira
Tikudziwa. Sizophweka. Ndipo ngati mutha kukonza izi, mungatero. Koma kusowa tulo kumatha kukhudza ntchito zazikulu za thupi lanu, komanso kuyambitsa nkhawa komanso nkhawa. Ngati mukuvutika kwambiri kugona, yesetsani kupanga chizolowezi chokomera musanagone. Pewani kugwira ntchito mpaka usiku kapena kuonera TV. Werengani buku, mverani nyimbo zosangalatsa, kusamba, kapena kusinkhasinkha. Yesetsani kutsika mphindi 60 isanakwane ola lomwe mukufuna kugona.
Ngati mukuvutika kwambiri kugona, ndiye tikukulimbikitsani kuti muyese Anxt Night Makapisozi. Chopangidwa ndi chilinganizo chapadera chopangidwa ndi zotsitsa zachilengedwe, zidzakuthandizani kukwaniritsa maloto anu abwino, ndikukonzekeretsani usiku wotonthoza wobwezeretsanso tulo.
7. Khalani ndi moyo wabwino
Kulingalira pakati pa malingaliro ndi thupi ndikofunikira kuthana ndi kupsinjika ndikupewa kuda nkhawa. Kudya wathanzi, kupeŵa shuga woyengedwa bwino, kumwa madzi okwanira, kuchita masewera olimbitsa thupi pafupipafupi ndi kugona mokwanira ndizinsinsi zamatsenga zokhalira opanda nkhawa. Komanso, kumbukirani kuti nthawi zonse mumakhala ndi nthawi yochita zinthu zosangalatsa zomwe zimapangitsa moyo wanu kukhala wosangalatsa.
8. Yesetsani kugwiritsa ntchito aromatherapy
Aromatherapy ndi njira yotchuka yomwe imagwiritsa ntchito mafuta ofunikira kulimbikitsa thanzi, thanzi komanso bata. Aromatherapy itha kukuthandizani kupumula, kugona komanso kuchepetsa kugunda kwa mtima wanu.
Caleb Backe, wochokera ku Maple Holistics, akuti "Mafuta ofunikira onse amalimbikitsa kupanga mahomoni a melatonin ndikupanga mpumulo. ” Ena mwa mafuta ofunikira kwambiri ochepetsa nkhawa ndi bergamot, lavender, mandimu, timbewu tonunkhira, mtengo wa tiyi ndi ylang-ylang. Ngati mukufunitsitsa kuyesa aromatherapy, wathu Utsi Wamasana Anxt lili ndi chisakanizo chokhazika mtima pansi cha zokolola zotsitsimula, kuphatikizapo mankhwala a mandimu - therere losatha la timbewu tonunkhira.
9. Pezani zosangalatsa
Kuchita china chake chomwe mumakonda kungakuthandizeni kuchotsa malingaliro anu pazinthu zomwe zimakusokonezani kapena kukuvutitsani. Nyimbo, kuwerenga, kupenta, kuvina, kujambula zithunzi - chilichonse chomwe chimakusangalatsa! Pitani ndi anzanu, kukumbatirani okondedwa anu, khalani ndi nthawi yokhala ndi banja lanu. Dzazani nthawi yanu ndi china chake chomwe mumakonda, khazikitsani mtima pansi ndikusangalala ndi moyo wopanda nkhawa.
10. Gwiritsani ntchito mankhwala achilengedwe
Mutha kuthana ndi kupsinjika ndi nkhawa ndi zinthu zapadera zomwe zimathandiza kuchepetsa kupsinjika ndikukhazika mtima pansi. Wathu Anxt Masana Spray amapangidwa ndi chophatikiza chopangidwa ndi 100% yazomera zachilengedwe, kuphatikiza zitsamba zamankhwala monga ashwagandha, mankhwala a mandimu, l-theanine (ochokera m'masamba a tiyi), GABA amino-acid, ndi Rhodiola Rosea. Kusakaniza uku kumatha kuthandiza thupi lanu sungani kupsinjika, kulimbana ndikuthana ndi nkhawa m'njira yachilengedwe ya 100%.
Kumbukirani kuti tili ndi yathu Anxt Night Makapisozi, zomwe zimapangidwa kuti zikuthandizireni kugona bwino usiku. Kapena ngati mukufuna kuyesa zonsezi, ndiye zathu Anxt Day and Night Pack Zikuphatikiza mankhwala onse a 360º yankho lachilengedwe kuti athe kukhala chete.
Kuda nkhawa sikuyenera kuchita manyazi. Tonse tapanikizika, kudzikayikira tokha kapena kumva kuti takumana ndi zovuta. Koma chinthu chofunikira kukumbukira ndikuti pali njira zothanirana ndi nkhawa ndikuthana ndi kupsinjika. Ndipo kumbukirani: simuli nokha. Ndipo inu muli nacho ichi.