7 Nzira dzeKuchengetedza Iwe Kubva Kubhawa Kufunga

Zvemukati

• Simudza yako yekurovedza muviri
• Idya zvishoma zvisingavaki chikafu uye zvakawanda zvakakwana chikafu
• Chengeta bhuku rekutenda
• Dzidzira kufungisisa
• Tendeukira kune zvakasikwa
• Wana kurara zvakakwana
• Dzvanya pfungwa dzisina kunaka uye ramba uripo
• Ongororo ye

Muhupenyu hwedu hunomhanya-mhanya, hazvishamise kuti isu tiri kusangana neyakawedzera kushushikana-uye nekushushikana kwepfungwa nzanga kupfuura nakare kose. Tekinoroji inogona kunge yakaita kuti zvinhu zvive nyore mune dzimwe nzira, asi zvakare zvakapihwa isu zvimwe zvekufunga nezvazvo munguva shoma.

"Muna 2016, tine ruzivo rwakawanda, midhiya, zvikwangwani, mameseji, nhare, maemail, uye ruzha rwuri kutiza kupfuura zvatakamboita," anodaro Kelsey Patel, murairidzi wehupenyu hweBeverly Hills. "Kana ukagara kwechinguva ndokutora zviri kuitika mupfungwa dzako kamwechete, unokatyamadzwa nezvabuda."

Isu tinogara tichingokundwa nezvinodiwa uye nemitoro yatiri kutora, zvatinofanirwa kunge tichiita, isu tinofanira kunge tiri, kupi kwatinofanira kuenda kuzororo, mafungiro atinofanira kufunga, ndiani watinofanira kutumira email, zvatinofanira kudya, kwatinofanira kushandira kunze, nezvimwewo. Zvinotikonzera ku "binge-kufunga," kana kutora kunetseka kunoramba kuripo uye kupenya nezvazvo pasina kugadzirisa dambudziko. Izvi zvinotungamira kuzviratidzo zvisina kunaka sekushushikana, kushomeka kwekutarisa, kutambisa nguva, kusagadzikana, kusagadzikana uye zvimwe.

Kana paine zvimwe zvinhu zvatisina nguva nazvo muhupenyu hwedu hwakabatikana, ngazvive zvinhu izvi zvinotiwisira pasi. Kununura: aya matipi-anotenderwa matipi ekuregedza iyi binge-yekufunga maitiro uye kurarama wakasununguka, isina kushushikana hupenyu.

Simudza yako yekurovedza muviri

Paunenge wakanamatira mumusoro mako uye usingakwanise kubuda, kufambisa muviri wako kunogona kuita hunyengeri. Tsvagiridzo yakaratidza chinenge chakabatana pakati pekurovedza muviri uye nekuvandudza hutano hwepfungwa. "Kunze kwekudzora pent-up angst, kurovedza muviri kunogona kudzidzisa huropi hwako kusagadzikana kusagadzikana nekuti iko kurovedza muviri kunopa mhinduro dzakawandisa dzakafanana dzinoitwa nekushushikana kwepfungwa," anodaro Petalyn Halgreen, akasimbiswa hupenyu uye mudzidzisi wekuita. "Kuwedzera kurova kwemwoyo wako kuburikidza nekurovedza muviri kunokonzera kuti ropa rako riwedzere uye, nekufamba kwenguva, tsika yacho inoratidzika kudzidzisa muviri kuti uite shanduko idzodzo."

Tora kirasi yako yaunofarira yekusimbisa muviri, kana tsvaga waunofarira kirasi yemudzidzisi anogara achiwedzera manzwiro ako. "Ndatambira zvinyorwa kubva kune vakawanda vevatengi vangu vakashanda mushure mekuswera nezuva rakaipisisa, uye vakasiya kirasi vaine simba ravo uye vachinzwa kufara," anodaro Patel.

Idya zvishoma zvisingavaki chikafu uye zvakawanda zvakakwana chikafu

Mamwe mavhitamini, mamineral, uye mamwe makomisheni ari muchikafu anoita senge mushonga kuuropi. "Kudya kwezvokudya zvakakwana zvakadai semichero, miriwo, zviyo, nyama yakaonda, nehove zvinogona kuderedza kuwanda kwekuzvidya mwoyo kunowanikwa nomunhu, asi kudya kwakashata kwezvokudya kunokonzera zvakasiyana," anodaro Halgreen. "Zvimwe zvekudya, sezviya zvakapfuma mu omega-3 mafuta, zvinogona kunge zvakafanana nemishonga inorwisa kuzvidya mwoyo kana ichidyiwa nguva dzose." Vane kuzvidya mwoyo vakataura kuti kurega zvokudya zvose zvine sitata uye kudya zvibereko zvinyoro zvakawanda kwakavaita kuti vanzwe vasina usimbe uye manzwiro avo. Funga kudzikisa huwandu hwako hwecaffeine kana kunwa doro, zvakare, sezvo ivo vachizivikanwa nekuwedzera kusagadzikana uye kunyange kutyisa kutyisa kurwisa.

Chengeta bhuku rekutenda

Nyanzvi dzezvepfungwa dzinoti pfungwa dzinotungamira kumanzwiro, uye iwo manzwiro anotungamira kuzviito. Izvi zvinoreva kuti kana iwe uri kufunga zvakanaka mifungo uye uchinzwa kuonga, iwe uri mukana wekutora chinobudirira chiito-uyezve hauzotanga kuwedzera mukuzvidya moyo.

"Kana iwe ukatarisa pane zvakanaka uye kunyora pasi kana kunyange nepfungwa kurekodi zviri kukushandira muhupenyu, urikuchinja rwiyo mumusoro mako," anodaro Paulette Kouffman Sherman, Psy.D, psychologist uye munyori we Bhuku reBhati Dzvene: 52 Tsika dzekugezesa Kumutsidzira Mweya Wako.

Kuratidzira maitiro kunobatsira kufambisa simba uye kushushikana kwepfungwa papepa, kuti ugone kusunungura pfungwa kubva pakubata kwakasimba kwepfungwa dzako uye kubatanidza kune zviri mumoyo mako. "Tora chinyoreso nebepa unyore zvinhu gumi zvaunonzwa kushushikana nazvo," anodaro Patel. "Wobva wanyora imwe rondedzero padivi payo inozvibvunza kuti sei uchinzwa kunetseka kana kuremerwa nechimwe chinhu." Izvi zvichakubatsira kuti unzwisise zviri nani manzwiro ari pasi pekufunga kwakanyanya uye zvinozobatsira kuburitsa zvimwe zvacho.

Dzidzira kufungisisa

Kunyangwe kana purogiramu yako yakabatikana ichingobvumidza maminetsi gumi pazuva, tora iyi yakawanda nguva yekuwana kudzikama uye kunyarara muhupenyu hwako. "Pfungwa ndeyekutarisa pakufema kwako kana nzvimbo ine runyararo, saka hausi kufunga nezvezvinhu zvinoita kuti ushushike," anodaro Dr. Sherman. "Izvi zvinokudzidzisawo kuti iwe chete ndiwe unotarisira pfungwa nezviito zvako, izvo zvinozokubatsira kuderedza kutarisa kwako kune zvinhu zvinokuita kuti unzwe wakajeka uye wakadzikama zuva rose."

Kana iwe uri wekutanga-nguva yekufungisisa, ziva kuti zvinogona kutora chinguva kuti pakupedzisira unzwe kuti pfungwa dzako dzadzimwa. Uye rangarira: hapana nzira yakanaka kana isiriyo yekufungisisa. "Tipi yangu yekutanga-yenguva ndeyekuseta nguva yako kwemaminetsi gumi, kugara panzvimbo yakasununguka kana kurara pasi kana uine matambudziko kumashure, tora katatu kusvika mana kufema kwakadzika, uye kunyatsonzwa uchizorora pane exhales uye kurega kuenda," anodaro Patel.

Tendeukira kune zvakasikwa

Kana iwe uchigara muguta rine vanhu vazhinji, traffic uye kubatikana kwehupenyu hwebasa, zvakatonyanya kukosha kuyeuka nyika iriko kunze kwemadziro eguta. Kuchinja kuri nyore munharaunda yako-kure neruzha uye mhirizhonga-kunobatsira kurerutsa pfungwa dzako. "Tsvaga kuti ndedzipi nzvimbo dzekumaruwa dzaunogona kutora chitima chako chevafambi kana ongororo yebhazi sarudzo dzekukwira kana dzekunze," anodaro Patel. "Izvi zvinogona kukubatsira kumutsiridza, kuvhura uye kuwana nzvimbo yakajeka." Paunenge uchinge wadzoka kubva kukufema kwako kwemweya mutsva, iwe unozoshamiswa nekugadzirira kwawakaita kuti udzoke mukugadzika kwehupenyu hwezuva nezuva.

Wana kurara zvakakwana

Kana pfungwa dzako dzikaita sedzisina kuvharika, zvinogona kunge zvisingaite kudhiza pfungwa dzako pasi zvakakwana kuti ugone kuwana maawa masere ekurara husiku. Asi kuve nechokwadi chekuti uri kuwana zororo rakakwana kiyi yekushanda nemazvo pabasa rako, muhupenyu hwako hwemagariro uye kunyanya mumakirasi ako ehutano. “Kushaya hope kuri kuita dambudziko munyika, uye kumwe kufungidzira kunoratidza kuti vanhu vakuru vanosvika zvikamu makumi mana kubva muzana, kunyanya madzimai, vanotambura nekushaya hope,” anodaro Halgreen. "Ndicho zvakare chinhu chikuru mukuparara uye kushushikana." Kubatsira pfungwa dzako kugadzikana uye kugadzirira kuzorora, ita tsika yekuzorora yehusiku, sekugeza kana kuverenga bhuku kuti uzvibatsire iwe pachako pasi.

Dzvanya pfungwa dzisina kunaka uye ramba uripo

Kana iwe uchizvityisa iwe nekunyanyisa kufunga nezveramangwana kana kukuvadza, edza kuzvibata, anodaro Dr. Sherman. "Paunozvitya nekunyanya kutadza nezveramangwana kana njodzi unogona kuzvibata uye rangarira kugara uripo uye kwete kugadzira matambudziko asati aitika."

Saka kana iwe uchinetseka kufunga kuri kuti zuva rako nemugovera harizokufarire, unogona kusarudza kutarisa panzira dzese dzauri munhu mukuru pachinzvimbo. "Kunetsekana kuzhinji kunobva mukuva mumatunhu maviri aya pane kuenderana neapo nezvino," anodaro. .

Yakanyorwa naJenn Sinrich. Ichi chinyorwa chakatanga kuburitswa paClassPass's blog, The Warm Up. ClassPass inhengo yepamwedzi inokubatanidza iwe kune anopfuura zviuru zvisere nemazana mashanu emasitudhiyo epamusoro ekusimba pasi rese. Wanga uchifunga nezvekuzviedza? Tanga izvozvi paBase Plan uye uwane makirasi mashanu emwedzi wako wekutanga ne $ 19 chete.

Ongororo ye