6 Nzira dzeKutanga Zuva Rako Paunenge Uri Kurarama Nekushungurudzika

Zvemukati

• 1. Tanga mangwanani oga oga nekutenda mantra
• Seta imwe - uye chete - chinangwa chezuva racho
• 3. Ita zvirongwa zvemangwanani neshamwari
• 4. Gamuchira kubatikana kwako naFido
• 5. Kumbira rubatsiro kuti ubatsirwe
• 6. Zvikanganwire iwe pachako nekuda kwemazuva akaipa

Kangani kawakataura kwauri wega Muvhuro mangwanani: "Zvakanaka, kurara kwakakwana. Ndangomirira kuti ndimuke pamubhedha! ” Mikana iri… hapana.

Vazhinji vedu vacharamba kubuda pamubhedha, kunyangwe chingova chechipiri chekugunun'una kwemukati. Asi kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingeinyeka (

Kana izvi zvichirira senge iwe, chinhu chekutanga kuyeuka ndechekuti hausi wega. Inofungidzirwa kuti vanhu vanopfuura mamirioni gumi nematanhatu muUnited States vari kurarama nedambudziko guru rekushungurudzika.

Kushungurudzika kunogona kukonzera zviratidzo zvakakomba, izvo zvinogona kusanganisira kunetseka kubuda pamubhedha mangwanani. Izvi zvinodaro nekuti kushungurudzika kwakabatana nekushandurwa mu serotonin uye norepinephrine, maurotransmitter anodzora manzwiro, kurara, kuda kudya, simba, ndangariro, uye nhanho yako yekungwarira.

Kana yako serotonin uye norepinephrine mazinga asina kuenzana, iwe ungangonzwa kuneta kweakawanda ezuva.

Kunyangwe zvingaite senge zviri padyo-zvisingaite kutarisana nezuva nyowani paunenge uchirwisa kushushikana, kune maturusi uye maitiro anogona kubatsira vanhu vane kushushikana kutora matanho mashoma kumberi.

1. Tanga mangwanani oga oga nekutenda mantra

Paunenge uchirwa neshungu, zvinogona kuve zvakaoma kuwana mufaro mune chero chinhu.

Kushaiwa kufarira uye kutadza kuwana mufaro muzvinhu zvawaimbove chimwe chezviratidzo zvekuora mwoyo. Kuedza kurangarira - sekuoma kwazvingaite - kuti pane zvinhu muhupenyu hwako zvekutenda zvinogona kukukurudzira kuti ufambe mangwanani.

"Paunomuka, tanga nepfungwa yekuti, 'Ndinoonga chii nhasi?'" Anokurudzira Dr. Beatrice Tauber Prior, chiremba wezvepfungwa, munyori, mutauri, uye muridzi weHarborside Wellbeing muNorth Carolina.

"Saka zvibvunze kuti umuke pachinhu chaunotenda," anodaro Dr. Prior.

Unogona kuonga kuti une basa. Unogona kunge uchifara nezvipfuwo zvako kana vana vako. Iwe unogona kunge uchifara kuti iwe une denga pamusoro pemusoro wako. Hazvina basa kuti yakakura sei kana diki.

Tsvaga chinhu chimwe chete chaunotenda zvikuru uye chishandise kukupa simba uye kusimudza mubhedha.

Seta imwe - uye chete - chinangwa chezuva racho

Kuve nekuita senge kusingaperi kwekuita-rondedzero kazhinji kunogona kuve chinokonzeresa kune vanhu vane kushushikana, uye chimwe chezvikonzero chikuru iwe chausingade kutanga zuva rako.

Iwe unogona kufunga, "Hapana nzira iyo zvese zvingaitwe nayo," uye kufunga ikoko kunoshanduka kuve, "Hapana chikonzero chekuyedza."

Edza kuchinja maonero. Panzvimbo pekufunga nezve runyorwa rurefu rwemabasa, anogona kuve akawandisa, zvipe iwe mvumo yekumisikidza imwechete CHINANGWA chezuva racho. Imwe chete.

Iko kusununguka kunouya kubva mukuziva kuti izuva rakanaka kana iwe uchigona kuita chinhu chimwe chingangokubatsira iwe kumuka pamubhedha kuyedza.

Ipfungwa yakanaka kusarudza zvinangwa zvaungazosvika. Usapfure zvekurova spin kirasi ka4 svondo. Panzvimbo iyoyo, pamwe pfura yeimwe spin kirasi. Kana kutopfura kuti ufambe uchitenderera bhuroko kamwe pazuva. Unogona kushanda kubva ipapo.

Dzimwe nguva kushushikana kunosungirwa kune imwe mamiriro muchikamu chedu mukutonga, sebasa rekupedzisira-kana yakaoma mamiriro ewaunogara naye. "Kana iwe ukaona kuti mamiriro ezvinhu ehupenyu akaomarara ari kukonzera kushushikana kwako, gadzira chinangwa uine nguva yekuita shanduko," Dr. Prior vanokurudzira.

Ive uchifunga kuti iyo nguva yenguva haina kuiswa mudombo. Kuti uderedze chero nguva yekupedzisira-inokonzerwa nekushushikana, bvumira kushanduka kuita chinangwa chako pazvinenge zvichidikanwa.

3. Ita zvirongwa zvemangwanani neshamwari

Kushungurudzika kunogona kutungamira mukunzwa kusurukirwa, kusabatana, uye kuvhara-kure. Mukana we 'kubatanidza' zvakare inogona kuve kiyi yekutangisa zuva kutanga.

Kuita zvirongwa zvemangwanani nemumwe munhu inzira yakanaka yekuzvibata kuti uzvidavirire, nekuti urikutora chirongwa chemumwe munhu kufunga nezvacho.

"Vanhu vanowana chirevo kubva kuhukama hwavo nevamwe, zvido zvavo, kana kuita mabasa mukati mezuva ravo," anodaro Dr. Randall Dwenger, director director paMountainside Treatment Center muConnecticut.

"Kuzvipira kusangana nemumwe munhu kudya kwekuseni kana kofi kana kufamba mangwanani hakungokubatsire kusimuka pamubhedha, asi kunobatsirawo kukurudzira kubatana kwako kune mumwe munhu, saka haunzwi uri wega mukuora mwoyo kwako," Dwenger anotiudza. .

Kuzvidavirira uye kubatana kwehwina.

Kune vamwe vanhu, zvakadaro, kuva nemumwe munhu "wavanomhan'ara" kunogona kukanganisa. Muchiitiko ichocho, huya nesystem yekutarisa yako kufambira mberi kwekukurudzira. Nyora pasi, shandisa mubairo system - chero chinoshanda kuti uzvibate wega.

4. Gamuchira kubatikana kwako naFido

Chero chero muridzi wechipfuwo anogona kukuudza kuti kuve nechipfuwo kunouya nenyika yezvakanaka: kugara uchishamwaridzana, rudo rusina mubvunzo, uye mufaro (mhuka dzinovaraidza dzinoita zvinhu zvakanakisa).

Mhuka dzinovaraidza dzinogona kupa yakajeka pfungwa yekuchengetedzeka uye tsika kune vanhu vanogadzirisa kwenguva refu-zvehutano hwepfungwa nyaya, chidzidzo che2016 chakawanikwa.

Kushushikana uye Kushushikana Association of America inodaidza izvi "maitiro echipfuwo," uye kusimudzirwa kwehutano hwepfungwa kunogona kubatsira zvakanyanya kuvanhu vari kurwisa kushushikana.

Ongororo ya2016 yevaridzi vezvipfuyo yakaratidza kuti 74 muzana yevaridzi vezvipfuyo vakashuma kuvandudza hutano hwepfungwa kubva kune varidzi vezvipfuyo. Kufambidzana kwevanhu nemhuka kwakanaka kunosanganisira kudzikiswa kwekushushikana kwepfungwa sekutya uye kuzvidya moyo, uye kuwedzerwa kwemazinga eoxytocin muuropi.

"Vanhu vane kushushikana kazhinji vane zvipfuwo kuitira kuti vachinje kutarisisa kubva pamamiriro avo," anodaro Dr. Lina Velikova, PhD.

“Kana uchinge wafudza mhuka, haufaniri kuzvitendera kuti ugare pamubhedha zuva rose. Imbwa kana katsi zvinovimba zvizere newe uye kuzvichengeta zviri zvipenyu zvinokwana kuita kuti iwe umuke pamubhedha, ”Dr. Velikova vanotsanangura.

Ingoedza kuramba chiso ichocho pamubhedha wako mangwanani.

5. Kumbira rubatsiro kuti ubatsirwe

Chinhu chimwe chinhu chekurangarira kana uchirwisa kushushikana ndechekuti haufanire kuzviita wega.

"Avo vanotambura kumuka pamubhedha vanogona kuwana dzimwe nzira dzinoverengeka dzenguva refu," anodaro Dr. Dwenger. "Dzvinyiriro dzinogona kubatsira pachavo, asi kusanganisa mishonga uye kurapa kunonyanya kushanda mukugadzirisa kushushikana mukufamba kwenguva."

Dzimwe nzira dzokurapa dzakadai seyoga, kufungisisa, uye kugadziridza muviri kunogona kuchengetedza zviratidzo zvekuora mwoyo nekudzora manzwiro.

Kudzivisa doro uye zvimwe zvepakati sisitimu inodzvinyirira yakakoshawo, nekuti izvi zvinhu zvinogona kutevedzera kana kuwedzera zviratidzo zvekushungurudzika.

6. Zvikanganwire iwe pachako nekuda kwemazuva akaipa

Vanhu vanorarama nekushushikana kazhinji kazhinji ivo vanozvitsoropodza zvakanyanya. Chokwadi ndechekuti, pachave nemazuva akanaka nemazuva akaipa.

Mamwe mazuva, iwe unozokwanisa kusimuka pamubhedha uye, kutaura chokwadi, mamwe mazuva aungatadze.

Kana kupa kwako zvakanakisisa pazuva rakaipa kuchiri kukwana kuti urambe uchifamba, zvakanaka chaizvo kuti uzviregerere uye utange kutsva zuva rinotevera. Kushungurudzika chirwere uye iwe unongova munhu.

Mangwana, unogona kugara uchiedza nzira nyowani yekubatsira iwe kuisa tsoka mbiri pasi. Nekufamba kwenguva, iwe unowana chishandiso chinoita kusimuka pamubhedha mazuva mazhinji zvinogoneka.

Meagan Drillinger munyori wekufamba uye wehutano. Pfungwa yake ndeyekuita zvakanakisa kubva pakuziva ruzivo uchichengetedza mararamiro ane hutano. Zvinyorwa zvake zvakaonekwa muThrillist, Men's Health, Travel Weekly, uye Time Out New York, pakati pevamwe. Shanyira iye blog kana Instagram.