Maitiro Ekudzivirira Kuneta Unogona Kuve Wakananga kune

Zvemukati

• 1. Ita zvakaoma reset.
• 2. Isa pakutanga kurara.
• 3. Tarisa pane zvaunodya.
• 4. Rovedza muviri nguva dzose
• 5. Fungisisa.
• 6. Teerera kumutumbi wako.
• 7. Ratidza kuti sei yuri kubvumira kushushikana kukwira.
• 8. Dzidza kuti "kwete" - kunyangwe kubasa.
• Ongororo ye

Zvinoita kunge imwe yemabuzzwords du jour nyowani "kupisa" ... uye nechikonzero chakanaka.

"Kutsva inyaya huru kuvanhu vakawanda-kunyanya kuvakadzi vaduku," anodaro Navya Mysore, MD, chiremba paOne Medical muNew York. "Pane kumanikidzwa kwakawanda kunoiswa kwatiri nevanhu - uye pachedu - kuzadzisa zvimwe zvinangwa nezvinotarisirwa. Zvinogona kutora kukuremera uye zvinogona kutungamira mukunetseka, kushushikana uye kushushikana."

Cherekedza, zvakadaro: Kupisa simba hakuna kufanana nekunyanyisa kushushikana. Nepo kushushikana kunowanzoita kuti unzwe sekunge manzwiro ako ari kuwedzeredza, kupera simba kunoita zvinopesana uye kunotoita kuti unzwe "usina chinhu" kana "kupfuura hanya," sezvatakataura mu "Nei Kupisa Kuchifanira Kutorwa Zvakakomba".

Nekudaro, munhu wese anonetsekana, vamwe vanhu vapiswa zviri pamutemo, uye chizvarwa chedu chese chakarongedzwa netarisiro dzisingaite dzetsika nemagariro. Asi chii chatinogona chaizvoita nezvazvo? Kudzivirira, chaizvo, ndiyo nzira yakanakisa yekugadzirisa kupera simba.

Mberi, matipi masere kubva kune nyanzvi ayo anogona kukubatsira kuti udzokere munzira usati warega kutsva kwekuneta kuchikudya.

1. Ita zvakaoma reset.

Dzimwe nguva unongoda kuita reset fekitori. "Ndinokurudzira kutora danho shure," anodaro Dr. Mysore. "Kunyangwe iri nyore sekutora kupera kwevhiki kuti uvhare uye kutangazve; kubata kuhope kana kuita chimwe chinhu chaunofarira, kuzvitorera nguva chikamu chakakosha chekugara uine hutano. Nyora pasi pakarenda rako unamatire pairi."

Vakadzi vazhinji vanopa zvikonzero zvekusazviisa pekutanga, asi zviyeuchidze iwe kuti zvakakosha sei kuti usaneta-izvo zvinokuvadza zvakakomba! (Heino maitiro ekuita nguva yekuzvitarisira kunyangwe iwe usina.)

Usamirira kuti chimwe chinhu chine njodzi chiitike - zvipe mvumo yekuzororaikozvino. "Usamirire kuti zvinhu zvinzwe, kana kuti wave kutopomba cortisol," anodaro murairidzi wehupenyu Mandy Morris, mugadziri weAuthentic Living. Kana iwe ukamirira kusvikira iwe uchinzwa kuremerwa, "iwe ungangove watove wakaoma mitezo mune ino mamiriro [yekushushikana], kana kutadza kuona izvo zvaunoda chaizvo kuti ubude kunze kwekunzwa uku nekukurumidza sezvazvinogona," anodaro.

"Edza kutora zororo kana vhiki isina tekinoroji," anodaro Morris. "Chero chipi zvacho chinokupa pfungwa yekudzikama, kujeka, uye simba - ita, uye ita kazhinji."

2. Isa pakutanga kurara.

"Chengetedza kurara kwako; ichi ndicho chimwe chezvinhu zvakajairika zvandinoona zvichitanga kutsvedza nevanhu vandinoona vakanyanya kuonda," anodaro Kevin Gilliland, Psy.D. uye mukuru mukuru weInnovation360, boka revapi vechipatara vanorapa uye varapi muDallas. "Zvisinei nezvaunofunga, akawanda ezvinyorwa zvekutsvagisa achiri kutaura kuti vanhu vakuru vanoda maawa manomwe kana masere ekurara usiku," anodaro. "Unogona kuba nguva yekushanda kwehusiku hushoma - asi zvinokusvikira." (Yakabatana: Hezvino Zvakaipa Zvakadii Kuita Skimp paKurara)

Edza izvi: "Funga nezvemuviri wako sezvaunofunga nezvefoni yako," anodaro. "Vazhinji vedu hatimbofunge zvekusaisa foni usiku saka tine mari yakakwana." Iwe haungatarisira kuti foni yako ishande kwevhiki pasina muripo, saka nei uchizvinyima hope?

3. Tarisa pane zvaunodya.

Ramba uine ziso pane kwako kudya, zvakare. "Patinonetsekana, tinowanzobvunza chikafu kuti tirambe tichisimuka," anodaro Gilliland. "Tinowedzera caffeine yedu uye shuga kudya, kudzingirira simba rakaipa. Ramba uchitarisa pane zvaunogara uchiita: zvaunodya uye paunodya. Kana iyo iri kutsvedza, tarisa uone kana uri kumhanya zvakanyanya kwenguva yakareba."

Iyo inverse inogona zvakare kuve yechokwadi. Kunyangwe kudya kwekushushikana kuri kwechokwadi uye kune hutsinye kune vamwe vedu, vakadzi vazhinji zvakarekurasikirwa zvishuwo zvavo kubva mukushushikana uye vanowanzo shaya-yekudya, nekudaro vachirasikirwa nehuremu hwakawanda hwehuremu.

"Ndiri kuona vakadzi vazhinji vachisvetuka chikafu," anodaro Dr. Mysore. "Hazvireve hazvo kuti - ivo vanongova mumusangano mumwe mushure meumwe mushure meumwe, uye chikafu chinodonha kubva pakurongwa kwekutanga." Inzwi rakajairika? Takafunga kudaro. "Izvi zvinogona kukanganisa muviri wako uye mafungiro kupfuura zvingatarisirwa nemunhu. Pane imwe nguva, muviri wako unoenda mu 'nzara mode,' iyo inogona kukanganisa zvakanyanya kushushikana kwako, kunyange iwe usati uchinzwa nzara inoshamisa," akadaro. anodaro. Nguva dzekunakidzwa.

Kugadzirisa kwake? Kudya kugadzirira. "Vanhu vazhinji vanoona gadziriro yekudya seyakajeka, asi haifanirwe kunge iri! Zvinogona kunge zvakapusa sekucheka makarotsi kuti uwane chikafu chinonaka kana kugocha miriwo senge broccoli kana mabhurusi anomera pabheka kuti uwedzere kudya muvhiki rese. " Ingoyeuka kuziva chero shanduko yekudya inogona kunge iri mireza mitsvuku, saka unogona kugadzirisa mamiriro ako zvinhu zvisati zvawedzera.

4. Rovedza muviri nguva dzose

"Kuti udzivise kuumbwa kwehomoni dzinoshungurudza dzakadai secortisol, kurovedza muviri nguva dzose kunokosha-kunyanya kune vanhu vane mabasa edhesiki," anodaro Dr. Mysore. "Kurovedza muviri kunogona kukubatsira kudzora kushushikana uye kuzvidya mwoyo uye kubata nemanzwiro ekuneta." (Ingoita shuwa kuti idanho rakanaka rekuita maekisesaizi; kuwandisa kunogona kuwedzera kufunganya.)

Chirevo chazvino nezve mapurogiramu ehutano ehukama kubva kuClassPass inosimbisa iro basa iro kuita kwoutano mukudzivirira kuneta. Kambani yakaongorora 1,000 nyanzvi, uye 78 muzana vakati vakambosangana nekuneta pane imwe nguva. Pakati pezvidzidzo izvo zvakambotora chikamu muchirongwa chehukama hwehukama, mumwe chete muvatatu akataura akaderedza kunetseka uye nekuvandudza hunhu.

Kuti ubatsire kufambisa iyo cortisol kunze uye kuchengetedza muviri wako uine hutano uye wakadzikama, edza mamwe maekisesaizi akaderera seyoga, Pilates, uye barre, uye ita shuwa kuti unowedzera mukufamba kwakawanda kwenguva refu. (Zvakafanana: Hezvino Zvinotaridzika Zvakakwana Vhiki Yekushanda Kwema Workouts) Nepo (senge rimwe nerimwe remazano ari pane ino runyorwa) kurovedza muviri hakusi mushonga-zvese zvekuneta, zvinokubatsira kuti unzwe wakadzikama nekugadzirisa kushushikana kwezuva nezuva pazuva. hwaro.

5. Fungisisa.

Iwe wakanzwa izvi kakawanda, asi zvinoshanda. Vanachiremba, masayendisiti, uye varairidzi vehupenyu zvakafanana vanokurudzira kufungisisa kwehutano hwepanyama uye hwepfungwa. "Kufungisisa uye kudzidzira kufunga kunogonawo kuva kwakakosha pakudzivisa kuneta," anodaro Dr. Mysore.

"Zvakanakisa, izvi zvinofanirwa kuitika zuva nezuva. Zvinogona kuomarara kuenderana nazvo, asi kana ukatanga nezuva rimwe chete pasvondo pakutanga uye zvishoma nezvishoma uchiwedzera kubva ipapo zvinogona kunzwa zvakawanda kugona." Zvekare, ichi chishandiso chakakura kubatsira kubata kushushikana, asi haisi mushonga unopisa simba. Funga nezvazvo sechikamu chemufomula.

6. Teerera kumutumbi wako.

Kunzwa kumhanya pasi? Akaputika nguva dzose? Acidic mudumbu? Bvudzi riri kudonha uye zvipikiri zvichitsemuka? Zvimwe chete, musikana. Hatigone kusimbisa izvi zvakakwana: Teerera kumutumbi wako!

"Tinowana aches, marwadzo, uye chikosoro kana iwe ukabuda wega mugasi," anodaro Gilliland. "Tsvakiridzo yacho inowirirana: immune system yako haisi yekudzivirira isingaperi kubva kuchirwere. Unogona uye unoipedza kana wanyanya."

"Zororo rakakosha sekurovedza muviri, saka zvipe zororo," anodaro mukurudziro anokurudzira uye munyori Monica Berg, mukuru wezvekufambiswa kwemashoko weKabbalah Center uye munyori weKutya Hakusi Sarudzo. Kuzvipa kumbomira kubva kuzviitwa, kurovedza muviri, uye nguva yefoni zvinogona kudikanwa ruponeso.

"Kuzvitarisira hakugone kuwedzererwa," anodaro Berg. "Nguva pfupi yapfuura ndakabatwa nefuruu, uye handiwanzorwara, asi pandinorwara zvakanyanya. Ndakarovha maekisesaizi angu mazuva mana akatevedzana, izvo zvisati zvamboitika muupenyu hwangu. Chandakaona ndechekuti mamwe mavhiki ndinonzwa. zviri nani kusashanda zuva nezuva. Teerera kumuviri wako."

7. Ratidza kuti sei yuri kubvumira kushushikana kukwira.

Nepo zvimwe zvinonetsa zvingaita sezvisingabvi pakutonga kwako, zvimwe zvaunogona kubvumira muhupenyu hwako nekuti zvinosimbiswa nevanhu vakakupoteredza, tsika, kana mamwe mibayiro yepfungwa.

"Kupisa kunobva mukushaikwa kwekuziva, hanya, kana kushaya hanya nezviri kuitika mukati mega," anodaro Morris. "Pane zvikonzero zvakawanda zvaungabvumire kupera simba, saka nyatsojekesa kuti sei uchibvumira."

Mimwe mienzaniso? Dzvinyiriro kubva kuna mukuru wako kana vaunoshanda navo kuti uonekwe se 'anokunda', zvinotarisirwa nemhuri, kana pfungwa yekumanikidza kwemukati kwekusakwana zvakakwana. Chero cheizvi chinogona kukukurudzira kuti urambe uchisundira kupfuura miganhu yako kana zvasvika kune kwete basa chete, asi hukama, mhuri, kutarisira, kurovedza muviri, uye nezvimwe.

"Enda pamudzi wechikonzero nei uchibvumira kutsva kuitika, uyezve shandisa maturusi ekuzvida, kusimudzira, kuzvinzwisisa pachako kurwisa iwo maitiro awakazvigadzirira iwe nekusaziva," anodaro Morris. "Kana iyo mibairo inofungidzirwa yabviswa, unogona kusarudza kuuya kumamiriro ezvinhu nenzira nyowani uye yakareruka inonyatso kuenderana newe."

Kuziva uku kwakakosha. "Kuziva kunogumira nekunzwisisa," anodaro Gilliland. "Kana iwe usingazvizive iwe pachako (ungwaru), ipapo zvichave zvakaoma zvakaoma kuziva zvinhu zvisiri kufamba zvakanaka."

" "Kune nzira dziri nani dzekupfuura nehupenyu."

8. Dzidza kuti "kwete" - kunyangwe kubasa.

Kumisikidza miganhu uye kugona kuti 'kwete' kana iwe uine kare-izere chirongwa kwakakosha, anodaro Gilliland. Saka ndiko kukwanisa "kurega zvimwekugona zvinhu enda, uye tarisa panehukuru zvinhu izvi," anodaro. "Pane musiyano pakati pezviviri, uye iwe unofanirwa kukwanisa kuona izvozvo."

"Zvichanzwa zvisizvo, uye unogona kunetseka kuti wakaita sarudzo chaiyo here, asi dzimwe nguva paunoita zvakanaka, zvinogona kuramba zvichirasika." (Tanga pano: Nzira Yokuti Hauchaiti Kazhinji)

Kunyange zvingave zviri nyore kutaura pane kuita kugadzira miganhu kana zvasvika pakushanda-kunyanya kwemireniyumu (nekuda kwehurongwa, tsika, uye mamiriro ezvinhu) -ndicho kiyi yekudzivirira kupera simba. "Kuisa miganhu pakati pebasa rako nehupenyu hwako pachako chinhu chakakosha," anodaro Berg. "Maawa marefu anoreva chimwe chezvinhu zviviri: Une zvakawanda zvekuita kana kuti uri kutambisa nguva kubasa." Kana iri yekutanga, ibasa rako kuudza mukuru wako kana uine basa rakawandisa, anodaro.

Kana iwe ukawana kushushikana uchingofunga nezve izvo, rangarira: Izvi ndezve hutano hwako. Uye pane nzira yekuenda nezvazvo nehunyanzvi. "Unogona kukurukura nezvekufamba kwenguva, kuunza nhengo yechikwata kuti igovane mutoro, kana kuchinjisa mapurojekiti kune mumwe munhu," anodaro Berg. "Pakati pekukurukurirana uku, govana kuti unonakidzwa sei nebasa rako uye kuti unoonga sei chinzvimbo." (Yakabatana: Nei Uchinyatsoda Kurega Kupindura Maemail Pakati Pakati Pehusiku)

Isa muganhu wemuviri nebasa, zvakare: Usauye nayo kuimba yekurara. "Ini handikwanise kukurudzira izvi zvakakwana: usatora foni yako kunorara newe," anodaro Dr. Mysore. "Chisiya ichichaja pakitchen counter wotenga alarm clock yakachipa kuti umutse panzvimbo. email yako yekubasa ngaisave chinhu chekupedzisira chaunoona husiku kana kutanga kuona kuseni."

Ongororo ye