Sei Kukurira Hupenyu Mamiriro Akaomesesa

Zvemukati

• Rega Manzwiro Atonge
• Zvirere Iwe
• Ziva Pfungwa Dzako Dziri Kutamba Mitambo
• Dzivisa Kuwedzeredza
• Dzidza kubva Kare
• Funga Nezvakanaka
• Zvipe Nguva
• Ongororo ye

"Chisiyana nazvo." Zano rakatendeka rinoratidzika kunge riri nyore, asi kurwa kuisa mamiriro akaita sekurambana zvineutsinye, shamwari inodzosera kumashure, kana kufirwa nemunhu waunoda kare. "Kana chimwe chinhu chakukonzeresa kurwadziwa pamoyo, zvinogona kuva zvakaoma zvikuru kuenderera mberi," anodaro Rachel Sussman, nyanzvi yehukama uye munyori we Bhaibheri reKurambana. "Izvi zviitiko zvinogona kukonzera nyaya hombe dzepfungwa, izvo zvinogona kutora nguva yakareba kuti vayananise."

Zvakaoma sezvazvingave kushanda kuburikidza nezvinhu, zvakakosha, kune hutano hwako hwepfungwa nehwemuviri. "Kubatirira pamanzwiro akashata kunotungamira mukushushikana kusingaperi uye kushushikana, izvo zvidzidzo zvakabatana nekuwedzera uremu, njodzi yakawedzera yechirwere chemwoyo, uye zvimwe zvinetso zvakakomba zvehutano," anodaro Cynthia Ackrill, MD, chiremba anoongorora nezveuroscience uye kushungurudzika manejimendi.

Saka tora kufema kwakadzika uye gadzirira kuregedza yako yepamoyo mukwende. Nepo kukunda chinetso chiri chakasarudzika maitiro uye achisiyana kune wese munhu, aya marongero anogona kushandura chero bundu mumugwagwa kuve mukana wekukura.

Rega Manzwiro Atonge

Kufunga

Mazuva mashoma ekutanga mushure mechiitiko chinoparadza ari kukunda mumuviri, mupfungwa, mupfungwa, uye pamweya, anodaro Acrill, uye isu tese tinoita zvakasiyana. Zvipe nguva yekuzhamba, kuungudza, kupeta pamire fetal, uye kunzwa zvaunoita usingafungi. Imwe caveat: Kana mushure memavhiki mashoma uchiri kuenderera mberi nekuora mwoyo, kunzwa usina tariro zvachose, kana kuti uri kufunga kuzviuraya, inguva yekutsvaga rubatsiro rwepfungwa.

Zvirere Iwe

Kufunga

Paunenge uchitarisana nemamiriro ekushungurudza, zvakakosha zvakanyanya kuti uzvichengete iwe pachako uye kuita kuti kurara, kudya kune hutano, uye kurovedza muviri kuve chinhu chekutanga. "Izvo zvinhu zviri kuzokupa iwe pfungwa yekufunga zvakanaka uye kushanda kuburikidza nemamiriro acho ezvinhu," Ackrill anodaro, achiwedzera kuti kushanda kunobatsira kubvisa kushushikana kwesimba uye kusunungura anonzwa-akanaka endorphins. [Tita matipi aya!]

Kumwe kuzvinzwira tsitsi kunodiwa zvakare. “Vanhu vakawanda vanowanzozvipa mhosva nokuda kwezviitiko zvinosuruvarisa, kuwedzera kuva nemhaka uye mamwe manzwiro asina kunaka,” anodaro Sussman. Kunyange iwe uchifanira kutora mutoro wezviito zvako, yeuka kuti hausi iwe wega mutambi mumamiriro ezvinhu. Edza kusafunga kuti, "Ndaifanira kunge ndakaita zvirinani," asi zviudze kuti, "Ndakaita nepandinogona napo."

Ziva Pfungwa Dzako Dziri Kutamba Mitambo

Kufunga

"Mushure mejolt, uropi hwako hunotamba marudzi ese emanomano pauri uye hunogona kuita kuti unzwe sekunge unogona kugadzirisa zvakaitika," anodaro Acrill. Usati wafonera ex wako kuti uyananise uye abatane kana kutumira email muchengeti webasa kuti amunyengetedze kuti akanganisa kusakuhaya, tora kanguva kepfungwa uye uzive kuti pfungwa dzako dziri kutenderera idzi pfungwa dzisiri dzechokwadi. Zvingabatsira kuzvinyora pasi kuti uverengezve maawa gare gare. "Kuona zvaunofunga papepa zvinokumanikidza kuti utarise izvo uropi hwako huri kukuudza iwe kuti ugone kubvunza kana iwo mafungiro ari echokwadi kana kuti ari mafungiro ako chete achitaura," Ackrill anotsanangura. Mubvunzo kuti pfungwa dzinoshanda nechinangwa chei: kugadzirisa chiitiko kana kufambira mberi machiri?

Dzivisa Kuwedzeredza

Kufunga

Kuti upfuure nemamiriro ezvinhu akaoma, unofanira kutanga wanzwisisa kuti chii chaizvo chiri kukuremera. "Nguva zhinji chinokonzeresa kusagadzikana kwepfungwa hachisi icho chiitiko zvacho-iko kutya kuti chiitiko chakakonzera kuti uve nacho, sekuti, 'Ini ndakwana here?' kana kuti 'Ndakakodzera kudiwa here?'" anodaro Acrill.

Sezvo uropi hwedu hwakatenderedzwa kuti huve nehanya nekutyisidzirwa kwezvikonzero zvekupona, pfungwa dzedu dzinowanzo tarisa kusagadzikana. [Tweet iyi chokwadi!] Saka kana tatsamwa, zviri nyore kwazvo kuisa dambudziko kuzvidya moyo kwedu: "Ndarasikirwa nebasa" zvinogona kuve "handichazoshandazve," nepo kurambana kuchikonzera kuti ufunge, "Hapana achazombondida zvakare."

Usati wanyura mugoroni re mocha fudge ice cream, ziva kuti uropi hwako huri kusvetukira kuwedzeredza uye zvibvunze kuti: Ndiani wandinoda kuve mumamiriro ezvinhu aya, munhu akabatwa kana munhu anozvitora nenyasha uye anotsvaga kukura? Zvakare rangarira zvakapfuura kuparadzwa kwawakapona uye funga kuti ungashandise sei hunyanzvi hwawakadzidza ipapo kuti ubudirire mune ino mamiriro futi.

Dzidza kubva Kare

Kufunga

Paunenge uchigumburwa nekurasikirwa nechimwe chinhu, ringava basa, ushamwari, kana kunyange imba yekurota, zvibvunze kuti: Ndedzipi tarisiro dzandanga ndiinadzo? "Uropi hwedu hunouya nenyaya dzine tariro zvakanyanya nezvemamiriro ezvinhu," anodaro Acrill. Asi kufunga uku hakusi kwechokwadi uye hakuna kunaka kwauri uye kune mumwe munhu.

Kuti uzvibatsire kuva akagadzirira zviri nani mune ramangwana, ongorora zvaunonyatsoda kubva muhukama, basa, kana hushamwari, uye gadzirisa zvaunotarisira. "Funga nezvematambudziko apfuura sekutsvaga," Ackrill anokurudzira. "Pakupedzisira iwe uchakwanisa kutarisa kumashure uye kuziva zvawakadzidza kubva kuhukama ihwohwo kana kuti mukuru akaipa." Pamwe iwe unofanirwa kukudziridza humwe hunyanzvi, kungave kuri kudzidza kutaurirana zvirinani kana kugona chirongwa chitsva chemakomputa, kuti iwe ugone kunzwa kuve wakapihwa simba zvakare nguva inotevera.

Funga Nezvakanaka

Kufunga

Inogona kunzwika seyakagadzirirwa, asi mune chero mamiriro ezvinhu akaoma, usakanganwa kuti iwe uchapfuura neizvi pakupedzisira. "Kana iwe uchinzwa kuti zvinhu zvichavandudza nekufamba kwenguva, zvinokubatsira iwe panguva dzakaipisisa," anodaro Sussman. Kana chikomba chako chikabiridzira, ziva kuti iwe uchazofambidzana nemurume akavimbika, ane rudo zvakare. Kana kana iwe ukaramwa basa, iwe unowana rimwe basa rinogutsa. Pazasi mutsara: Tarisa zvakajeka kune ramangwana, chero ako mamiriro ezvinhu azvino.

Zvipe Nguva

Kufunga

Kana zvasvika kune hombe zvinhu-kuongororwa kwechirwere, kufa kwenhengo yemhuri, tsaona yemotokari-hapana zvachose-saizi-inokodzera-ese kurudziro, Sussman anoti. Zvinhu zviviri zvinogara zvichibatsira, zvisinei, rutsigiro rwemagariro uye nguva.

Iwe unogona kusarudza kuva wega pakutanga, uye enda mberi uye unakidzwe ne "nguva yangu," iva nechokwadi chokuti iwe pakupedzisira unobvumira shamwari uye nhengo dzemhuri kupa rudo rwavo. "Kuva wega kwenguva yakareba hakuna hutano, uye kushamwaridzana kunokubatsira kuti unzwe zviri nani pakupedzisira," anodaro Acrill.

Ipapo shivirira. "Sezvakachekwa kana kukweshwa, ronda repamoyo." kuda pakupedzisira apora nekufamba kwenguva,” anodaro.

Ongororo ye