Nei Ndichichema Pasina Chikonzero? 5 Zvinhu Zvinogona Kukonzera Kuchema Zviperengo

Zvemukati

• 5 Zvinokwanisika Zvikonzero Nei Uri Kuchema
• 1. Mahomoni
• 2. Kushungurudzika
• 3. Kunyanya kunetseka
• 4. Kuzvidya mwoyo
• 5. Kuneta
• Ongororo ye

Iyo inobata chikamu che Queer Eye, yekutamba kwekutanga pamuchato, kana iyo inoshungurudza yekutarisira hupenyu hwemhuka-iwe ziva mumwe. Izvi zvese zvikonzero zvine musoro zvekuchema. Asi kana iwe wakambo gara mumugwagwa uchimirira mwenje kuti ushandure girini uye ukangoerekana watanga kuchema, zvakanaka izvo zvinogona kunge zvichirwadza. Iwe unogona kunge wakashamisika "sei ndiri kuchema pasina chikonzero?" (kana izvo zvinonzwa senge pasina chikonzero).

Kugara uchichema zvitsinga kunogona kuva kuputika kupfupi kwezvinoitika, kunze-kwe-kwese (dzimwe nguva kunetseka-kutsamwisa) misodzi inowanzoitika paunenge uchingoita nezvehupenyu hwako. Asi vanogona kukusiya wakavhiringidzika, uchizvibvunza kuti "nei ndichinzwa kuda kuchema?" kana kuti "sei ndirikuchema chaizvo izvozvi?"

Chekutanga pane zvese, pamwe hauna nhumbu, uye kwete, hapana chakaipa pauri.

"Kuchema kunogona kuva nechikonzero chemuviri, asi zvakare zvinoratidza kuti iwe wakavaka manzwiro mazhinji ekuziva iwe ausiri kugadzirisa," anotsanangura Yvonne Thomas, Ph.D., chiremba wezvepfungwa weLos Angeles anoshanda muhukama uye kuzvitemba.

Kana iwe ukazviwana iwe uri mukuchema spell pasina chikonzero chiri pachena kazhinji, urwu runyorwa runogona kukubatsira iwe kusarudza iyo ingangodaro chikonzero chehutano shure kwayo. Ingo ziva kuti ichi hachisi chinyorwa chakazara nechero nzira, uye kutsvaga rubatsiro kubva kune waunoda, munhu waunovimba naye, mushandi, kana chiremba anokurudzirwa kugadzirisa ako ega zvinokonzeresa, manzwiro, kana zvingangoita zvinokonzeresa. (Zvimwe: 19 Zvinhu Zvakashamisa Zvinogona Kukuchema Iwe)

5 Zvinokwanisika Zvikonzero Nei Uri Kuchema

1. Mahomoni

Mazuva anotungamira kunguva yako anogona kukonzera rollercoaster yemanzwiro. Sezvo mazinga eestrogen uye progesterone ichisimuka nekudzika, makemikari emakemikari anokonzeresa manzwiro anokanganiswa, uye izvo zvinogona kukonzera kushatirwa, kushushikana, uye yep, kuchema zvitsinga. Kana iwe watove wakashushikana kana kushushikana, PMS inogona kukudza iwo manzwiro uye kuita kuti kuchema kwako kunzwisise, anodaro Thomas. Unogona kuimirira kunze - zviratidzo zvePMS zvinojeka kana kutenderera kwako kuchipfuurira - kana kuti iko kuchema kuri kucheka muhupenyu hwako, kumbira chiremba wako kuti akuratidze nezve premenstrual dysphoric disorder, fomu yakaoma yePMS inobata nezve 5 muzana yevakadzi pre-menopausal vakadzi, maererano neU.S. Department of Health uye Human Services Office paWomen Health.

Kurara zvakakwana, kuita zviri nyore padoro uye caffeine, uye kubatanidza kuzvitarisira zvakanyanya kunogona kubatsira kuita kuti PMS iwedzere kutakurika kuitira kuti usazove nevakawanda, "sei ndichinzwa kuda kuchema?!" nguva. Zvakare kukosha kuti uzive: Hazvina basa kuti inguva ipi yemwedzi iri, kuva nevakadzi mahormoni zvinoreva kuti iwe unonyanya kusangana nekuchema zvitsinga, nguva. Testosterone (homoni inowanzowanikwa mumazinga akakwirira muvarume) inogadzirisa misodzi, nepo prolactin (kazhinji inowanikwa muvakadzi) inogona kuvakonzera.

2. Kushungurudzika

Kuchema zvitsinga kunokonzerwa nekusuwa-rudzi rweasina-brainer, handiti? Zvisinei, apo kusuruvara kunononoka kwemavhiki kana mwedzi, izvo zvinogona kuratidza rudzi rwakadzama rwekusuwa kunoonekwa neclinic kushushikana. Kushungurudzika kunowanzouya nezvimwe zviratidzo zvakawanda sekuneta kwakanyanya, kushaikwa kwekunakidzwa nezvinhu zvawaimboda, uye dzimwe nguva kurwadza kwemuviri uye kurwadziwa zvakare.

"Vakadzi vazhinji vanoratidza kuora mwoyo sekushungurudzika, kutsamwa, kana kutsamwa," anodaro Thomas. "Imwe yeaya manzwiro anogona kukonzeresa kuchema, saka kana ukasangana nawo, ona chiremba wako kuti aongororwe nezvekuora mwoyo, kunyangwe iwe usinga nyanye kusuwa."

3. Kunyanya kunetseka

Zvakanaka, isu tese tinonetsekana (uye 2020 yanga isiri kufamba mupaki), asi kana usiri kutarisana neaya basa uye nehupenyu dzvinyiriro, uye panzvimbo pezvo, kutsvaira kunetsana pasi pe rug, hazvishamise kuti wakaerekana wangoerekana waita. kuyerera misodzi, anodaro Thomas. "Seta imwe nguva uye nyatso kuzvibvunza pachako izvo zvingave zviri kukushungurudza zvakanyanya, uye gadzira zano rekuzvibata iwe pachako," anodaro Thomas. Kunyangwe kudzvinyirirwa pachako kusiri mamiriro ekurapa, zvinogona kuve mhinduro yekuti sei ungave uchichema. Kunyanya kunetseka kunogona kuita kuti zviratidzo zvemuviri zvinyanye kana kutovakonzera pakutanga; zvinhu zvose kubva pakuora mwoyo kusvika kune chirwere chemoyo.

Zvipe imwe nyasha kana ichi chiri chikonzero nei uri kuchema-kuzviita uchinetsekana kunogona kuva chinhu * chakanaka *. Chidzidzo chakaburitswa mumagazini Manzwiro akawana kuti kuchema uchinetseka kunogona kuve nzira yekuzvinyaradza, kukubatsira kudzikama uye kugadzirisa kurova kwemoyo wako. (Yakabatana: Icho Chinhu Chaunogona Kuita Kuti Uve Unozviitira wega Izvozvi)

4. Kuzvidya mwoyo

Zvitsvage uri panic mode nguva zhinji, uine moyo wemujaho, mashavishavi mudumbu mako, uye kuzvidzora zvakanyanya izvo zvinokutadzisa kutora chikamu muhupenyu hwezuva nezuva? Ichi chingave chiri chikonzero chekuchema kwako. "Kushushikana kunetsekana hakuna kujairika pakati pevakadzi, uye manzwiro ese avanokonzeresa anogona kukonzera kuputika kwemisodzi, kunyangwe iwe usiri kutya," anodaro Thomas. Mishonga uye / kana kurapwa kwekuziva kunogona kubatsira, saka inobhadhara kubvunza chiremba wako kuti abatsirwe kana iwe uchifunga kuti kuchema kwako kungave kwakabatana nechinokonzera kushungurudzika kwepfungwa. (Zvakaenderana: Chii Chakaitika Pandakaedza CBD Kuzvidya Mwoyo Kwangu)

5. Kuneta

Vachangozvarwa vanochema kana vakarara, saka zvine musoro kuti vanhu vakura zvakakwana vanogona kuita zvimwe chete dzimwe nguva. Kuchema zviperengo, kugumbuka, uye kusuwa zvese zvakabatanidzwa nekushaikwa kwekurara (mu4- kusvika 5 awa-a-husiku siyana) mukutsvaga kwakabudiswa mujenari. Rara. 

Uyezve, kufunganya uye kushushikana zvinogona kuwedzera manzwiro ekuneta (apo uropi hwako kana manzwiro ako ari mudhiraivha, hazvishamise), asi iwe unogona zvakare kungoburitswa kunze nehusiku kana huviri hwekurara-pasi.

Kurara kwemunhu wega wega kunosiyana, asi tanga nekurovera nguva yako yekurara nemaminetsi gumi nemashanu manheru ega ega kusvikira iwe wagona kupa nguva yakaringana kwemaawa manomwe kana masere maawa mazhinji husiku, huwandu hwakakurudzirwa neNational Sleep Foundation yeR & R. yakakwana Uye kana iwe ' Tiri kunetseka kuti tirare, edza kuwedzera izvo zvekudya zvekurara zvirinani pane yako pantry.

Kana iwe kana mumwe munhu waunoziva uchida rubatsiro, ndapota fonera 1-800-273-8255 yeNational Suicide Prevention Lifeline kana kutumira mameseji 741741, kana kutaura online pa whatspreventionlifeline.org.

Ongororo ye