Kupemberera Mazororo Kunogona Kuita Kuti Uve Neutano Hwakanaka

Zvemukati

• Ronga Bato reChina-kana 15
• Sanganisa iwo Mashiripiti
• Fungisisa pane Nyowani
• Ongororo ye

Iwo mafambiro akanaka mumhepo nguva ino yegore ane chaiwo, masimba ane simba pane hutano hwako hwepfungwa uye nemuviri. Kupemberera kunogadzira cocktail yemakemikari ehuropi ayo anenge akafanana nechisikwa bato mushonga, anodaro Robert C. Froemke, Ph.D., anoshamwaridzana purofesa weeuroscience uye physiology ku NYU Langone Health muNew York City.

Izvo zvakakosha zvinoshandiswa: oxytocin, iyo inobatanidzwa nekubatana uye kufara uye inosunungurwa kana iwe uri kune vamwe vanhu; noradrenaline, iyo inokwira mudenga paunoshamwaridzana uye inoita kuti unzwe wasimbiswa uye uchifara; uye endorphins, makemikari anonzwa-akanaka anoburitswa paunoseka, kutamba, uye kunwa kana maviri. Uye izvi zvinhu zvitatu zvinoita zvakanyanya kupfuura kukurudzira manzwiro ako. Oxytocin inogona kubatsira kugadzirisa mhasuru dzakakuvara uye kuporesa maronda, kutsvagisa kunoratidza. Noradrenaline yakakosha kuti itariswe, uye endorphins (ehe, iyo mhando yaunowana kubva mukushanda) inogona kubatsira kudzikisa marwadzo.

Iyo pfungwa yemafaro inogona zvakare kugadzirisa yako ndangariro. "Nguva dzekupemberera dzinowanzo kuve dzinobata pfungwa, dzichida zvimwe zvakanaka zvepamusoro zvehuropi chiitiko," Froemke anodaro. Pakuungana, semuenzaniso, kune zvakawanda zvekuona zvinokurudzira pakati pezvishongedzo nevanhu. Uye iwe unofanirwa kufamba nehukama hwakaoma ("Amai, sangana nemukomana wangu mutsva") uye kutora chikamu mukukurukurirana kwakawanda, zvese uchishandisa kuzivikanwa kwechiso, kuteerera mimhanzi, uye kuedza zvitsva zvekudya. "Ihwo huropi hwakaenzana neiyo yakazara-muviri Workout," Froemke anodaro.

Kupemberera kwezororo kunonyanya kusimba, nyanzvi dzinodaro. Ino nguva yegore, zvakaringana munhu wese ari mumhemberero, uye iyo pfungwa yakagovaniswa yechinangwa inosimbisa zviwanikwa. "Vanhu vakasungirirwa kuratidza mafungiro evamwe," anodaro Froemke. "Kana iwe uripedyo nevanhu vari kufadza, zvinoshanda kudzamisa ruzivo rwako." (Ndicho chikonzero nei shamwari dzekurovedza dzakabatisisa.)

Zvakanakisa zvezvose, zvakanakira iwe zvaunowana panguva ino yekufara yegore hazvifanirwe kupera kana magetsi ezororo adzika. Aya matatu ekutsvagisa-akatsigirwa matekiniki anozochengeta bato richipfuura muchirimo uye kupfuura.

Ronga Bato reChina-kana 15

Nzvimbo yemagariro ezororo ihwo hutano hukuru uye: Vanhu vanodyidzana nevamwe vanofara uye vane hutano kupfuura avo vasingagarisane nevamwe, uye vanotorarama kwenguva refu. (Zvakafanana: Maitiro Ekukunda Kuzvidya Mwoyo uye Kunyatsonakidzwa Nenguva Neshamwari)

Kuti uwedzere mabhenefiti ekuungana kwako kunotevera, zvisinei kuti inguvai yegore, funga kuzviita fête yechina. Kupedza nguva mumapoka maviri kana matatu kunogona kunyanyo kunetsa sezvo munhu mumwe asinganzwe anonzwa kumanikidzwa kuti achengete vamwe vachiita uye vafarire (kunze kwekunge mese makurisa). "Uye haugone kuita hurukuro nevanhu vanodarika vana panguva," anodaro Robin Dunbar, Ph.D., uyo anodzidza mafambiro eboka paOxford University. Kana kuungana kwako kuchinge kwasvika mashanu, mumwe munhu anozopedzisira anzwa kusiiwa. Nechina, zvakadaro, iwe unowana zvese zvinofadza zvekushamwaridzana pasina kana yekushushikana.

Kuenda kukura? Hunza kuti nhamba yevaenzi isvike ku15. Nenzira iyoyo vanhu vanokwanisa kuvhengana nekuparadzana kuita mapoka madiki vasinganzwe kuremerwa kana kusurukirwa zvakanyanya, Dunbar anodaro.

Sanganisa iwo Mashiripiti

Mitambo yezvikwata, makirabhu emabhuku, uye mapoka evazvipiri anogona kugadzira mhando yemafungiro atinogovana munguva yezororo. "Mapoka ezvemagariro anotipa mhando imwechete yepfungwa dzepfungwa uye ngatitorei kubwinya kunoonekwa apo boka rinobudirira, senge timu yako painokunda mutambo," anodaro Jolanda Jetten, Ph.D., purofesa wezvemagariro epfungwa paUniversity. yeQueensland muAustralia, iyo inodzidza kuve nhengo yeboka. "Dzinopawo lenzi yatinoshandisa kunzwisisa nyika, ichipa chinangwa, zvinoreva, uye gwara. Izvi zvinotiita kuti tive vakasimba zvakakwana sevanhu."

Mitambo yetimu inogona zvakare kusimudzira hutano hwehuropi. “Zviitwa zvakaita senhabvu zvinoda hunyanzvi hwepamusoro-soro nekuti unofanirwa kuongorora vamwe vatambi uye kuronga nzira,” anodaro Predrag Petrovic, MD, Ph.D., mumwe purofesa weNeuroscience paKarolinska Institutet kuSweden. "Aya mabasa epfungwa anogona kusimbisa synapses mu prefrontal cortex, iyo inogona kubatsira nekugadzirisa matambudziko uye kugadzirisa manzwiro." (Zvakaenderana: Maitiro eKudzivirira Kurwa neSO Yako Panguva Yezororo)

Fungisisa pane Nyowani

Kanganwa zvisungo zveGoredzva kamwechete kwenguva dzose. Kumisikidza zvinangwa chaizvo zvinogona dzimwe nguva kubatsira kukukurudzira, asi kazhinji vanozove hunhu hunonyengera hwekuda kukwana, zvichireva kuti hauna kukwana sezvauri, anodaro Kristin Ne, Ph.D., purofesa anoshanda kuYunivhesiti yeTexas ku Austin uye mubatanidzwa we The Mindful Self-Compassion Workbook. Muchokwadi, kuzvigamuchira iwe zvauri ndeimwe yeshongwe huru yemufaro, ongororo yevanhu zviuru zvishanu yakaitiswa nesangano reAction for Mufaro rakawanikwa.

Saka gore rino, dhongi izvo zvinofanirwa-kuita uye tarisa pakunakidzwa. Zviitiko zvitsva zvinomutsa nharaunda yehuropi inoburitsa noradrenaline mukati mehuropi hwose, ichivaka simba rako uye chivimbo. Zvino ndicho chinhu chokupemberera. (Uye kana usinganyatso kuzvinzwa? Verenga izvi: Mukudzivirira Kusave Nemagariro Nguva Yese)

Ongororo ye