Migumisiro yekufunganya paMuviri

Zvemukati

• Mhedziso
• Migumisiro yekuzvidya mwoyo pamuviri
• Yakajairika kunetseka kusagadzikana (GAD)
• Kushungurudzika kwevanhu munharaunda
• Post-traumatic kusagadzikana kwepfungwa (PTSD)
• Kucherekedza-kumanikidza kusagadzikana (OCD)
• Phobias
• Panic kusagadzikana
• Central yetsinga hurongwa
• Mwoyo system
• Excretory uye kugaya masisitimu
• Immune system
• Kufuridzira system
• Mimwe mhedzisiro
• Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya

Mhedziso

Wese munhu ane kusagadzikana nguva nenguva, asi kusagadzikana kushushikana kunogona kukanganisa hupenyu hwako. Kunyangwe pamwe zvichinyanya kuzivikanwa nekuda kwekuchinja kwehunhu, kuzvidya mwoyo kunogona zvakare kuve nemhedzisiro zvakakomba pahutano hwako hwepanyama.

Verenga pamusoro kuti udzidze zvakawanda nezve akakura mhedzisiro kushushikana kune muviri wako.

Migumisiro yekuzvidya mwoyo pamuviri

Kuzvidya mwoyo chinhu chakajairika chehupenyu. Semuenzaniso, iwe unogona kunge wakanzwa kushushikana usati wataura neboka kana mubvunzurudzo yebasa.

Munguva pfupi, kushushikana kunowedzera kufema uye kurova kwemoyo, kuisa kuyerera kweropa kuenda kuuropi hwako, kwaunoda. Iyi chaiyo mhinduro yemuviri iri kukugadzirira iwe kuti utarisane nemamiriro akasimba.

Kana ikanyanya kukwirisa, zvakadaro, iwe unogona kutanga kunzwa uine musoro musoro uye kusvotwa. Kunyanyisa kana kuramba uchingonetsekana mamiriro ekuzvidya mwoyo kunogona kukanganisa hutano hwako hwepanyama uye hwepfungwa.

Kushungurudzika kusagadzikana kunogona kuitika chero nhanho yehupenyu, asi kazhinji inotanga nezera repakati. Vakadzi vane mikana yekuva nedambudziko rekushushikana kupfuura varume, inodaro National Institute of Mental Health (NIMH).

Kunetseka kwehupenyu zviitiko zvinogona kuwedzera njodzi yako yechirwere chekushushikana, futi. Zviratidzo zvinogona kutanga ipapo kana makore anotevera. Kuva nehutano hwakakomba kana chinetso chekushandisa chinokonzeresa kunogona zvakare kukonzera kusagadzikana kusagadzikana.

Kune mhando dzakasiyana dzekushushikana kwekushushikana. Zvinosanganisira:

Yakajairika kunetseka kusagadzikana (GAD)

GAD inoratidzirwa nekushushikana kwakanyanya pasina chikonzero chine musoro. Kuzvidya Mwoyo uye Kushungurudzika Association of America (ADAA) inofungidzira GAD inokanganisa vangangoita mamirioni 6.8 vakuru veAmerica pagore.

GAD inoonekwa kana kunetseka kwakanyanya pamusoro pezvinhu zvakasiyana-siyana kunotora mwedzi mitanhatu kana kupfuura. Kana iwe uine kesi yakapfava, pamwe unokwanisa kupedzisa zviito zvako zvezuva nezuva-zvezuva nezuva. Dzimwe nyaya dzakakomba dzinogona kukanganisa hupenyu hwako.

Kushungurudzika kwevanhu munharaunda

Dambudziko iri rinosanganisira kutya zvakanyanya mamiriro ezvinhu munharaunda uye nekutongwa kana kunyadziswa nevamwe. Uku kwakakomba kwevanhu phobia kunogona kusiya munhu achinyara uye ega.

Vanenge mamirioni gumi nemashanu vakuru veAmerica vanorarama nehutano hwevanhu munzanga, inodaro ADAA. Zera rakajairwa pakutanga rakatenderedza 13. Kupfuura chetatu chevanhu vane kusagadzikana kwekushushikana munharaunda vanomirira makore gumi kana kudarika vasati vatsvaga rubatsiro.

Post-traumatic kusagadzikana kwepfungwa (PTSD)

PTSD inokura mushure mekupupura kana kusangana nechimwe chinhu chinotyisa. Zviratidzo zvinogona kutanga ipapo kana kunonoka kwemakore. Zvinowanzokonzera zvinosanganisira hondo, njodzi dzinongoitika dzoga, kana kurwisa kwepanyama. Zvikamu zvePTSD zvinogona kukonzereswa pasina yambiro.

Kucherekedza-kumanikidza kusagadzikana (OCD)

Vanhu vane OCD vanogona kunzwa vakaremerwa nechishuwo chekuita tsika dzakasiyana (kumanikidza) kakawanda, kana kusangana nemafungiro asinganzwisisike uye asingadiwe anogona kunetsa (obsessions).

Kazhinji kumanikidzwa kunosanganisira kugara uchishambidza maoko, kuverenga, kana kutarisa chimwe chinhu. Kujairirana kwakajairika kunosanganisira kunetsekana nezve rucheno, zvido zvechisimba, uye kudikanwa kwe symmetry.

Phobias

Izvi zvinosanganisira kutya nzvimbo dzakasimba (claustrophobia), kutya nzvimbo dzakakwirira (acrophobia), nevamwe vazhinji. Unogona kuve nechido chakasimba chekudzivirira chinhu chinotyiwa kana mamiriro.

Panic kusagadzikana

Izvi zvinokonzeresa kuvhunduka, kunzwa kwekuzvidya mwoyo, kutya, kana kuparadzwa kuri kuuya. Zviratidzo zvemuviri zvinosanganisira kurova kwemoyo, kurwadziwa pachipfuva, uye kufema kwekufema.

Uku kurwisa kunogona kuitika chero nguva. Iwe unogona zvakare kuve nerumwe rudzi rwekushushikana kusagadzikana pamwe nekutya kusagadzikana.

Central yetsinga hurongwa

Kushushikana kwenguva refu uye kutya kunokonzera kuti huropi hwako hubudise mahormone ekunetseka nguva dzose. Izvi zvinogona kuwedzera kuwanda kwezviratidzo senge kutemwa nemusoro, dzungu, uye kushushikana.

Kana iwe uchinzwa kunetseka uye kushushikana, huropi hwako hunozadza yako system yenjodzi nemahomoni nemakemikari akagadzirirwa kukubatsira iwe kupindura kutyisidziro.Adrenaline uye cortisol mienzaniso miviri.

Kunyangwe zvichibatsira pane imwe nguva chiitiko chepamusoro-chekushushikana, kuratidzwa kwenguva refu kune mahormone ekudzvinyirira kunogona kukuvadza hutano hwako hwepanyama mukufamba kwenguva. Semuenzaniso, kuratidzwa kwenguva refu kune cortisol kunogona kubatsira pakuwedzera uremu.

Mwoyo system

Kushushikana kwekushushikana kunogona kukonzera kukurumidza kwemoyo, kurovera, uye kurwadziwa pachipfuva. Iwe unogona zvakare kuve uri panjodzi yekuwedzera ye BP uye chirwere chemwoyo. Kana iwe uchitova nechirwere chemwoyo, kusagadzikana kwekushushikana kunogona kusimudza njodzi yezviitiko zvecoronary.

Excretory uye kugaya masisitimu

Kuzvidya mwoyo kunokanganisawo maitiro ako ekunyanyisa uye ekugaya. Iwe unogona kunge uine maronda, kuda kurutsa, manyoka, uye zvimwe zvinhu zvekudya. Kurasikirwa kwechido kunogonawo kuitika.

Panogona kuve nehukama pakati pekushushikana kwekushushikana uye nekuvandudzwa kweinogumbuka bowel syndrome (IBS) mushure mehutachiona hutachiona. IBS inogona kukonzera kurutsa, manyoka, kana kuvharirwa.

Immune system

Kuzvidya mwoyo kunogona kukonzera kumhanya kwako-kana-kurwisa kushushikana uye kusunungura mafashama emakemikari nemahomoni, senge adrenaline, mune yako system.

Munguva pfupi, izvi zvinowedzera kupomba uye mwero wekufema, saka huropi hwako hunogona kuwana yakawanda oxygen. Izvi zvinokugadzirira iwe kuti upindure zvakakodzera kune yakanyanya mamiriro. Ma immune immune ako anogona kutowana kukurumidza kusimudzira. Nekunetseka kwepano neapo, muviri wako unodzokera pane zvakajairika kushanda kana kushushikana kuchipfuura.

Asi kana iwe uchingonzwa uchizvidya mwoyo uye uchishushikana kana ichigara kwenguva yakareba, muviri wako hautombowana chiratidzo chekudzokera kune zvakajairika mashandiro. Izvi zvinogona kunetesa immune system yako, ichikusiya uchinyanya kubatwa nezvirwere zvehutachiona uye kazhinji zvirwere. Zvakare, majekiseni ako enguva dzose haangashandewo kana uine kusagadzikana.

Kufuridzira system

Kufunganya kunokonzera kukurumidza, kudzika kufema. Kana iwe uine chirwere chisingaperi chinodzivirira pulmonary (COPD), iwe unogona kunge uri panjodzi yekuwedzera yekurapwa muchipatara kubva kumatambudziko ane chekuita nekushushikana. Kuzvidya mwoyo kunogona zvakare kuita kuti zviratidzo zveasima zvinyanye.

Mimwe mhedzisiro

Kuzvidya mwoyo kusagadzikana kunogona kukonzera zvimwe zviratidzo, zvinosanganisira:

• kutemwa nemusoro
• mhasuru mhasuru
• kushaya hope
• kuora mwoyo
• kusasangana kwevanhu panzvimbo imwe

Kana iwe uine PTSD, unogona kusangana nekupunzika, uchirangarira chiitiko chinotyisa kasingaperi. Unogona kushatirwa kana kushamisika zviri nyore, uye pamwe ungazobviswa mupfungwa. Zvimwe zviratidzo zvinosanganisira kurota zvinotyisa, kushaya hope, uye kusuruvara.

Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya