Mashandisiro Ekurara Kufungisisa Kurwisa Kusarara

Zvemukati

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Hazvirambiki kuti huwandu hwekurara hwatinowana husiku hwega hwega hune hutano hwakakura pahutano hwedu, manzwiro, uye chiuno. (Muchokwadi, nguva yedu yekubata Z's zvine hungwaru yakakosha seyedu nguva yekurovedza muviri.)

Asi kuwana kurara zvakakwana (uye kuramba wakarara) kuri nyore kutaura pane kuzviita: Hafu yevagari inobata neimwe mhando yekushaya hope (15 muzana isingagumi) uye chetatu chevaAmerican havasi kurara zvakakwana, sekureva kweshumo kubva kuCDC. Pinda: Kuzivikanwa kwekufungisisa kwekurara.

Nepo kugona kugadzirisa maitiro kurapa iri yekutanga mutsara wekurapa kwekusarara kusingaperi, kurapa kwepfungwa kuri kuwedzera, anotsanangura Shelby Harris, Psy.D, chiremba wezvepfungwa anehunyanzvi anoshanda mukurapa kwehunhu.

"Ndinoona kuti kana vatengi vangu vachishandisa kufunga, zvinovabatsirawo nekushushikana uye kuzvidya moyo - zviviri zvezvikonzero zvikuru zvinoita kuti vanhu vatadze kurara husiku," anodaro. Inotsigirwa nesainzi, zvakare-chidzidzo chakabudiswa mukati JAMA Internal Medicine akawana 20 maminetsi ekufungisisa kwekufungisisa zuva rakanyanya kuvandudza kunaka kwekurara kune vanhu vakuru vane pakati pekukanganisa kurara. Kunyange kana iwe usingatambudzi nekushaya hope, kufungisisa usati warara (uye zuva rose) kunogona kubatsira nehuwandu hwekurara uye hutano, anodaro Harris. (Yakabatana: Zvese Zvakanakira Kufungisisa Iwe Unofanira Kuziva Nezve)

Saka zvinoshanda sei? Kana usati wambonzwa nezvekufungisisa kwekurara kare, zvakakosha kuti uzive kuti haisi iyo nzira "yekukuisa iwe kuhope," anodaro Harris. Asi, kufungisisa kunobatsira kupa uropi hwako nzvimbo yekunyarara kuitira kuti kurara kuuye kwoga, anotsanangura."Kurara kunouya mumafungu uye kuchaitika kana kuchida-iwe unofanirwa kungoisa nhanho yacho." (Hauna kumbofungisisa? Shandisa gwaro rekutanga rino kuti utange.)

Kiyi yekufungisisa kwekurara ndeyekufunga zvekare paunotanga kugadzirisa pane zvako zvekuita-zvinyorwa kana zvimwe zvinonetsa zvehupenyu, izvo zvinodzivirira muviri nepfungwa kubva pakuvhara kurara, Harris anodaro. "Vanhu vazhinji vanofunga kuti vanofanira kukwanisa kutarisa zvakakwana-hahusi hunyanzvi," anodaro. "Pfungwa dzinozodzungaira; ndozvakajairwa. Hunyanzvi huri kuzviudza kuti udzokere pabasa kana pfungwa dzako dzichidzungaira, uye uchizvininipisa iwe".

Iwo wekutanga mutemo wekurara kufungisisa: Isa iyo wachi (kana iPhone) kure! Kana iri 3 mangwanani uye usingakwanise kurara, kuverenga maawa kusvikira iwe uchinge uchinge uchinge uchingoita kuti iwe uwedzere kunetseka uye kushushikana, Harris anodaro. Kuve uchienderana nehurongwa hwako hwekurara (kunyangwe pakupera kwevhiki) kuchakugadzirirawo kuti ubudirire zvakanyanya, anodaro. (Pano, mimwe gumi mitemo yekurara zvirinani.)

Kuti utange, pedza awa uchizorora nekufungisisa kwekurara kwesarudzo yako. (Zvirokwazvo, kushandisa magetsi usati warara kazhinji hakusi-kwete, asi iwe unogona kuisa nyore pakuita kwekufungisisa uye wobva wadzima chidzitiro chefoni yako, Harris anoti.) Kufungisisa kwaHarris, kunowanikwa kuburikidza neGaiam's app, Meditation Studio (iyo inoratidzira. pamusoro pezana nemakumi matanhatu neshanu yekufungisisa pamhando dzakasiyana siyana, vadzidzisi, uye tsika) zvinosanganisira kufema uye kuona zviitwa pamwe nekufungisisa kwakagadzirirwa kudzikamisa kushushikana mumhasuru dzako uye nekuunza pfungwa yekuzorora. Kana, edza chimwe chezvimwe zvisingaverengeki zvimwe zviwanikwa kunze uko kwekufungisisa kwakatungamirwa kuti uwane chimiro chinoshanda zvakanyanya kwauri.

Kana iwe uchinetseka kurara, Harris anokurudzirawo kuyedza iyi yekufema yekurovedza muviri kuti ubatsire kudzikamisa pfungwa dzako nemuviri:

Isa ruoko rumwe padumbu rako uye rumwe ruoko pachipfuva chako uye femera mukati zvakadzika, uine chokwadi chekuti dumbu rako rinofamba kupfuura chipfuva chako. Verenga kusvika gumi uye dzokera kune imwe. Icho hunyengeri ndechekuti, haugone kuenda kunhamba inotevera kunze kwekunge iwe uchikwanisa kutarisisa pazviri zvizere. Kana pfungwa dzako dzatanga kudzungaira unofanira kuramba uri panhamba iyoyo kusvika wabvisa pfungwa dzako. Unotenda kana kwete, izvi zvinogona kutora maminetsi gumi kusvika gumi nemashanu, Harris anodaro. Kana iwe ukaona maminetsi makumi maviri apfuura, simuka pamubhedha uenderere mberi nekurovedza muviri kune imwe nzvimbo, anodaro.

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