11 Nzira dzaunogona Kukunda Stress

Zvemukati

• Ongororo ye

Zvingave zvakanaka here kukwanisa kuita mhino yakapusa, saSamantha pa "Kuroyiwa," uye -- poof! -- zvemashiripiti kubvisa zvinonetsa zvehupenyu sezvavanotungamira nzira yako? Kamwe kamwe kadiki kadiki keproboscis uye kamwe kamwe mukuru wako anenge akapfeka halo, dhesiki rako harina kurongeka uye traffic yese yekumira-ne-kuenda inovhara nzira yako inongonyangarika.

Sezvo huroyi hwakadai husingave huri mukati memasimba ako chero nguva munguva pfupi, mhinduro yepanyika chete kutora mari uye kuzvinunura. "Muviri wemunhu hauna kumboitirwa kutarisana nekushushikana kusingaperi," anodaro Pamela Peeke, MD, MPH, mubatsiri wepurofesa wezvemishonga paYunivhesiti yeMaryland School of Medicine uye munyori we Rwisa Mafuta Mushure memakumi mana (Viking, 2000). Kuburitswa kwesimba rehormone cortisol pamwe neiyo neurotransmitter adrenalin ine hutano hwakakwana pasi pekunetsekana kwenguva pfupi, senge paunenge uchida kutiza imbwa ine hasha uye mahormone akadaro anokuchengetedza iwe wakangwarira uye wakanangisa. “Dambudziko riripo nderekuti kana tichirarama upenyu hunoita kuti tinzwe sekunge tiri kugara tichitiza imbwa ine hasha,” anodaro Peeke. "Kuwedzera kwehuwandu hwecortisol uye adrenalin pachigaro chisingaperi zvinozivikanwa kunge zvine chepfu kune ese masisitimu emuviri."

Kushushikana kusati kwadzikisira huchenjeri hwako, uye hutano hwako, gamuchira idzi nzira gumi nepfumbamwe dzekuzvinunura.

Zviponese

1. Kunetseka nezvechinhu chimwe chete panguva. Vakadzi vanonetseka kupfuura zvinoita varume. Mune ongororo yevakaroora 166 vakachengeta madhitaini ekushushikana kwemavhiki matanhatu, Ronald Kessler, Ph.D., chiremba wezvepfungwa uye purofesa wezvehutano-hutano paHarvard University, akawana kuti vakadzi vanonzwa kushushikana kazhinji kupfuura varume nekuti vakadzi vanowanzo kunetseka neimwe nzira yepasirese. Nepo murume anogona kunetseka nezve chimwe chinhu chaicho uye chakananga - sekuti achangobva kupfuudzwa kuti akwidziridzwe -- mukadzi anowanzo kunetseka nezve basa rake, uremu hwake, pamwe nekugara zvakanaka kwenhengo yese mhuri yake yakakura. Chengetedza kufunganya kwako kwakanangana nechaiyo, nyaya dzepakarepo, uye tarisa izvo zvinofungidzirwa kana izvo zvauine zero kutonga, uye iwe unozozvideredza kushushikana kuwanda.

2. Simbisa pfungwa dzako kwemaminitsi mashomanana pazuva. Kwemaminetsi mashoma pazuva, dzidzira kufunga - kutarisa chete pane zviri kuitika parizvino - kunyangwe iri panguva yako yekurovedza muviri kana kuzorora pabasa rako, anodaro Alice Domar, Ph.D., director weMind / Body Center yeVakadzi Hutano paBeth Israel Deaconess Medical Center muCambridge, Mass., Uye munyori we Kuzvidzora-Kurera (Viking, 2000). “Famba wakazorora kwemaminitsi makumi maviri uye usafunga nezvekunetseka nebasa kana chimwe chinhu chipi zvacho,” anodaro Domar. "Teerera kune pfungwa dzako chete - izvo zvaunoona, kunzwa, kunzwa, kunhuwidza. Kana uchikwanisa kuzviita zuva rega rega, zvinoita musiyano mukuru kuhunhu hwako hwepamoyo nepanyama."

3. Taura nezve - kana kunyora - zviri kukunetsa. Kunyora kana kutaura pamusoro pezvinhu zvinokushungurudza -- mudhayari, neshamwari, muboka rekutsigira kana kunyange faira rekombuta repamba -- zvinokubatsira kuti usanzwe uri wega uye usingabatsiri. Imwe fundo, yakaburitswa muna Chinyorwa cheAmerican Medical Association, akatarisa vanhu vanga vaine rheumatoid arthritis kana asthma - mamiriro anozivikanwa sekunetseka-kunzwa. Rimwe boka rakanyora nenzira yekungoita zvinhu zvavaiita zuva rega rega. Rimwe boka rakakumbirwa kunyora zuva nezuva nezvezvakange zvakaita, kusanganisira kutya kwavo uye kurwadziwa, kuva nechirwere chavo. Zvakawanikwa nevatsvakurudzi: Vanhu vakanyora zvakawanda nezvemanzwiro avo vaiva nezvikamu zvishoma zvechirwere chavo.

4. Kunyangwe uine shungu sei kana kuti wakabatikana sei, rovedza muviri. "Kuita maekisesaizi ndiyo nzira yekunyanyisa yekushushikana mupfungwa," anodaro Domar. Vatsvakurudzi nguva pfupi yadarika vakawana kuti mushure mekupedza maminetsi makumi matatu vachitsika-tsika, vanhu vavo vakawana 25 muzana yakaderera pamiyedzo inoyera kushushikana uye yakaratidza shanduko yakanaka mukuita kwehuropi.

"Kana mukadzi aine nguva yekuzviitira chinhu chimwe chete pazuva, ndingati kurovedza muviri," anodaro Domar. Kana iwe usingakwanise kurova yekurovedza muviri kana nzira, kunyangwe kufamba kwemaminetsi makumi matatu masikati kana kusimuka kakati wandei pazuva kutwasuka uye kufamba famba kunobatsira kubvisa kushushikana.

5. Tora nguva yekubatwa. Nyanzvi hadzisati dzafunga kuti sei kuita kuti muviri wako utsindirwe uye kusimudzirwa kunoshanda zvinoshamisa, asi ivo vanoziva kuti zvinoita. Zvidzidzo zvinoratidza kukwiza muviri kunogona kukurumidza kuwedzera uremu muvacheche vasati vazvarwa, kuvandudza mashandiro emapapu muasthmatics uye kukurudzira hutachiona muvarume vane hutachiona hweHIV, anodaro muongorori / wezvepfungwa Tiffany Field, Ph.D., weYunivhesiti yeMiami's Touch Research Institute. Kana iwe usingakwanise kuzvibata nguva dzese-izere-muviri kukwiza muviri, zviitire iwe papo neapo pedicure, manicure kana kumeso - kwese kuriritira, maoko-pane anobata ayo anopa mamwe mabhenefiti emasaji.

6. Taura mutauro usinganetseke. Vanhu vanobata kushushikana zvakanaka vanowanzo shandisa izvo zvinonzi nenyanzvi dzepfungwa "tariro yekutsanangura maitiro." Havazvirove ivo pachavo kana zvinhu zvikasavafambira. Saka pane kushandisa zvirevo zvinokanganisa chiitiko, sekuti "Ndiri kukundikana zvachose," vanogona kuzvitaurira kuti, "Ndinofanira kushanda paruoko rwangu." Kana kuti vanoendesa mhosva kune yekunze sosi. Panzvimbo pekungoti, "Ndafuridzira mharidzo iyoyo," iri, "Iri raive boka rakaomarara kuita."

Peeke anokurudzira vakadzi kutsiva izwi rekuti "tarisira" na "tariro." "Ini ndinotenda huwandu hwakanyanya hwehuturu, kushushikana kusingaperi kunobva pane zvisingatarisirwe," anodaro. Zvinotarisirwa zvinongogona kushandiswa chete kune izvo zvinhu zvaunazvo pane zvakanyanya kuzvidzora pachako.Iwe unogona kutarisira kupedza nyota yako nekunwa kwemvura. Iwe haugone kutarisira kuwana iro basa iwe uchangobva kubvunzurudzwa. Unogona kutarisira kuhuwana. Funga "tariro" pane "kutarisira" uye iwe unoderedza zvakanyanya kushushikana.

7. Usave wakakomba zvakanyanya. Hapana chakafanana nekushushikana kuti uparadze hunhu hwako. Izvo zvaizotevera, ipapo, kuti hazvigoneke kunetseka kana iwe wakatsvakirwa pamusoro mukukwana kwekusekana. Zvidzidzo zvakaratidza, kutaura zvazviri, kuti kuseka hakungogadziri kukakavara, asi kunovandudza immune system. "Chinjana majee neshamwari dzako," anodaro Domar. "Tora silly screen saver. Renda bhaisikopo rinosetsa kana wasvika kumba. Rega kutora zvinhu zvakanyanya!"

8. "Moto" iwo manzwi egativity. Isu tese tine izvo zvinodaidzwa naPeeke "hurumende yemukati," yakaumbwa nemazwi akasiyana ayo anotimisidzana kana kutipengesa. "Vamwe vevanhu ava - vakakosha - vakasarudzwa pachinzvimbo ichi," anodaro Peeke, "uye vamwe havana asi neimwe nzira vakapinda mubhodhi zvakadaro - sevanyengeri vavakidzani, machinda ekurwisa." Peeke anoratidzira kuona boardboard uye kunyatso pfura vanhu avo vasina chavanoita kunze kwekusimbisa kusagadzikana muhupenyu hwako. Kusarudza kufuratira zvavari kuisa kuri kuchenesa uye kupa simba, nekuti zvinoreva kuti hauchatenderi vanhu avo kuti vasundire mabhatani ako.

9. Kamwe pazuva, ibva. Paunenge uine gehena rezuva - rakanaka kana rakaipa - kutarisa kwe10-15 maminetsi kuri kumutsidzira. Wana nzvimbo wega (uye bvisa nharembozha) -- imba yepamusoro, imba yekugezera, cafe yakanyarara, muti mukuru wemuoki -- uye pukuta sireti ichene kwemaminetsi mashoma. Ita chero chii icho chinozorodza iwe: Fungisisa, verenga inoverengeka, imba kana sveta tii. "Zvakakosha kutora nguva - kunyangwe maminetsi mashoma - kugadzira pfungwa yemukati yerunyararo," anodaro Dean Ornish, MD, director wePreventive Medicine Research Institute muSausalito, Calif. "Chakakosha haisi nguva yaunogovera, asi kuva wakagadzikana uye kuita chimwe chinhu zuva nezuva."

10. Doma chinhu chimwe chete chakanaka chakaitika nhasi. Mamiriro ezvinhu anotambwa manheru ega ega munyika yose: Huya kumba kubva kubasa uye tanga kutaurira mumwe wako kana waunogara naye nezvezuva rako. Panzvimbo pekugadzira mamiriro asina kunaka paminiti yaunofamba pamusuwo, edza kutanga manheru nemhuri yako kana shamwari nekuchinjana izvo Domar anodana "nhau uye zvinhu." “Zuva nezuva chimwe chinhu chakanaka chinoitika, kunyangwe kuri kuti wanga wakavharirwa mumugwagwa uye mumwe munhu anokurega uchimupfuudza,” anodaro.

11. Setsika, tora chaiko kunetseka mukati, wozoisunungura. "Kunyangwe hazvo kunaka, kushata, kumusoro, pasi, huipi kana kusagadzikana hupenyu pane dzimwe nguva, chinonyanya kukosha ndechekuti tinofanira kuchigamuchira," anodaro Peeke. "Zvakakosha kufunga maererano nekusimba, elastic, yekugona kudzoka kumashure."

Kuti uwane iyi POV yakanaka, Peeke anokurudzira kuita tai chi kurovedza muviri kunozivikanwa se "kumbundira dindingwe," kwaunotora maoko ako, kuaparadzira, kuisa maoko ako pamwechete wobva wadhirowa - uye zvese zvakakukomberedza - kuguvhu rako. , pakati pehupenyu hwako. "Ingwe inomiririra zvese izvo hupenyu," anotsanangura Peeke. "Iyo yakanaka, inodziya, ine mavara, ine simba, ine ngozi, inopa hupenyu uye inogona kuisa upenyu pangozi. Ndizvo zvose. Kuita izvi kunokubvumira kuti uti 'Ndinozvitora zvose, zvakaipa nezvakanaka.' "Ipapo unodzoreredza maoko ako woasundidzira kunze." "Nokuita izvi uri kuti, 'Tarira, ndakabvuma uye ndakabatanidza zvose zvakaitika kwandiri uye handichazvibvumiri kuti zvindikonzerese kunetseka.' "Uye kana iwe uchikwanisa kudzora kushushikana, hazvichakwanise kukudzora.

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