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Kunyumba / Nkhani / Zochita Zokuthandizani Kuchepetsa Kupanikizika
Malangizo apamwamba ochepetsa nkhawa zolimbitsa thupi

Zochita Zokuthandizani Kuchepetsa Kupanikizika

Zochita Zokuthandizani Kuchepetsa Kupanikizika

Ngakhale malingaliro okhumudwitsa komanso nkhawa zimatha kukhala zopitilira muyeso, pali njira zina zothandizira paziwonetserozi. 

Zochita zachilengedwezi zikuthandizani kuti muyambe kuchepetsa nkhawa zanu mwachangu, motetezeka, komanso moyenera.

 

Njira # 1: Yesetsani Kulingalira 

Kudziwa bwino za mphindi yomweyi kungatithandizire kusangalala ndi dziko lotizungulira ndikumadzimva bwino. Tikazindikira za mphindi ino, timayamba kukumana ndi zinthu zomwe takhala tikungonyalanyaza. 

Momwe mungakhalire oganiza bwino:

  • Zindikirani za tsiku ndi tsiku
  • Sungani zomwe mumachita pafupipafupi
  • Yesani chinthu chatsopano
  • Yang'anirani malingaliro anu 
  • Dzimasuleni ku zakale ndi zamtsogolo.

 

Njira # 2: Onani mwamtendere

Ngati mumakhala ndi nkhawa tsiku lililonse, khalani ndi nthawi yopuma mphindi 20. Gwiritsani ntchito nthawi ino kuti muthawire kumalo abwino komwe mukumva kuti mumatetezedwa.

Nthawi yopuma, yambani kuyika chidwi chanu pazinthu zomwe mumakonda. Yerekezerani m'maganizo mwanu. Kodi zikuwoneka bwanji kwa inu? Zikumveka bwanji?

Mukamapanga mfundo iyi, yambani kusintha kapumidwe kanu. Tengani mpweya wakuya, wodekha, kuwerengera anayi nthawi iliyonse yomwe mupuma kapena kutulutsa mpweya. Ngati minofu yanu ikumva kukhala yolimba, ikani chidwi chanu pa iyo, ndikulimbikitsani aliyense kupumula mpaka thupi lanu likakhala pamtendere.

Mutha kubwereza zochitika zachilengedwe izi kuti mupanikizike pakafunika kutero masana anu. Ngati mphindi 20 sizingatheke, ndiye kuti ngakhale mphindi zisanu zokha kuti muchepetse zinthu zingakuthandizeni kuti muyambe kupeza mtendere tsiku lonse.

 

Njira # 3: Yoga

Mukamayeseza yoga kuti muchepetse kupsinjika kwachilengedwe, zoyeserera ndi zolimbitsa zimayamba kukhazikika mumtima. Maimidwe awa, omwe amatchedwa "asanas," amaphunzitsidwa motsata momwe amalimbikitsira masewera olimbitsa thupi pomwe akusintha malingaliro anu kuchokera pamaganizidwe olakwika kupita kuzomwe muyenera kumaliza. 

Mukamaliza angapo asanas, ndizotheka yoga kupanga yankho lachisangalalo m'thupi. Izi zimabweretsa bata komanso bata zomwe zimachepetsa nkhawa.

Ubwino wa yoga umaphatikizapo kuwonjezera kusinthasintha, kulimba kwa minofu, ndi kamvekedwe ka thupi lanu. Itha kukulitsa kupuma kwanu ndikulimbikitsa mphamvu ndi nyonga. 

 

Njira # 4: Pangani Kugona Kofunika Kwambiri

Kusowa tulo kumatha kupsinjika mtima kumakulirakulira chifukwa zimakhudza momwe mumagwirira ntchito mwakuthupi, mwamaganizidwe, komanso momwe mumamvera.

Kupsinjika ndi kusowa tulo ndizovuta zina. Izi zikutanthauza kuti kupsinjika mtima kumatha kuyambitsa tulo, pomwe kusagona mokwanira kumayambitsa nkhawa zambiri. Zimapanga zovuta zomwe zingakupangitseni kumverera ngati mukukula.

Mutha kutenga izi kuti muyambe kugona kukhala chinthu chofunikira kwambiri m'moyo wanu kuti mupange masewera olimbitsa thupi achilengedwe.

  • Sinthani nthawi yanu kuti mugone mukatopa.
  • Pewani kuonera TV kapena kuwerenga musanagone.
  • Idyani chakudya chochepa musanagone nthawi zonse.
  • Yesetsani kuchepetsa caffeine kapena chikonga chanu mukamakonzekera kugona.
  • Pangani chizolowezi chomwe mudzagone nthawi yomweyo usiku uliwonse.

Anthu ena zimawawona kukhala zothandiza kulemba malongosoledwe akumva kupsinjika kwawo monga njira yokonzekeranso usiku wabwino wogona.

 

Njira # 5: Yendani

Ngati mutha kukhala ndi nthawi yaying'ono tsiku lililonse kuti muyende pang'ono, ndiye kuti mutha chepetsani kwambiri nkhawa zanu. Msonkhanowu umagwira ntchito ngati masewera ena onse, kulimbikitsa thupi lanu kuti litulutse nkhawa zomwe zingakulimbikitseni nkhawa zanu.

Kuyenda mozungulira mozungulira kwanuko m'mawa uliwonse kungakhale njira yabwino kwambiri yoyambira tsiku lanu ndikuchepetsa nkhawa.

Zitha kukhala zochiritsira kubweretsa mnzanu poyenda chifukwa zochitika ndi kuseka zimatulutsa ma endorphins omwe angakupangitseni kuti mumve bwino. Mukakhala ndi thanzi labwino, palibe chifukwa chodandaula kuti musiye.

 

Njira Imodzi Yopezera Mpumulo ku Kupanikizika

Mankhwala achilengedwe awa akuthandizani kuti muthe kuchita zinthu zodzetsa mtendere. Ngati mungapeze kuti pali nthawi zina zodandaula zomwe zimayesa zovuta zanu, ndiye kuti Anxt atha kukupatsaninso gawo lina lachitetezo ku thanzi lanu ndi thanzi lanu m'derali.

Ngati mukumva kupsinjika, khalani ndi nthawi yopanga pulani yomwe ingakuthandizeni kuyamba kuthetsa nkhawa zanu lero, mawa, komanso mtsogolo. Phatikizani zochitika zachilengedwe izi m'zochita zanu, kenako onjezani zinthu zothandiza monga Anxt kuti mukwaniritse zomwe mungathe.