Kufambisa Rwendo Rwako Rwekudya

Zvemukati

• Ongororo ye

Nguva nenguva, kana chimwe chinhu chiri kundinetsa, ndinotora bhuku rangu rakavimbika remarble, ndonanga kuchitoro changu chekofi chandinoda, ndoodha kapu isina kudzika ye decaf ndotanga kunyora.

Chero ani zvake akambodurura matambudziko pabepa anoziva kuti zvinoita kuti tinzwe zviri nani sei. Asi nguva pfupi yadarika, sainzi, zvakare, yakamira kuseri kwepeni nebepa senzira yekurapa, zvese panyama nepfungwa. Uyezve, nyanzvi dze "journaling," sekuzivikanwa kwainoitwa, dzinoti kunyora kunogona kubatsira nezve chero chinhu chinokonzera kushungurudzika uye kuzvidya mwoyo - kutsamwa, kuora mwoyo, kunyange kuora muviri.

"Magazini yakaita seshamwari yako yepedyo, unogona kutaura chero chinhu kwairi," anodaro Jon Progoff, director weDialogue House Associates, sangano riri muNew York City rinodzidzisa mashopu ehurukuro emapepanhau. "Kuburikidza nemaitiro ekunyora, pane kuporesa, pane kuziva uye kune kukura."

Progoff anoti vatengi vake vakave nekubudirira kwakanyanya mukushandisa kunyora kwejenari kubatsira nekuderedza uremu uye nyaya dzemufananidzo wemuviri. Kuburikidza nekunyora, anodaro, vatengi vanogona kuongorora kuti madyiro avo angave ari kukuvadza sei miviri yavo, nzira dzekuwana nzira dzekuvandudza tsika dzisina kunaka, kana kungobvuma kuti miviri yavo inogona kuve ine hutano uye yakasimba pasina kuve muenzaniso-mutete. Kunyora, anodaro, kunogona kukubatsira kuti uzive mashandisiro aungave uri kushandisa muviri wako zvisina kunaka uye nzira dzaungagona kuzvichengeta nadzo.

Kunyora kunobatsira sei

Kunyora kwenyaya kwakawana zvigunwe zvesainzi gore rapfuura apo iyo Journal yeAmerican Medical Association yakaburitsa chidzidzo nezvevarwere zana negumi nevaviri vane asthma kana rheumatoid arthritis - maviri asingagumi, anokanganisa zvirwere.Vamwe vevarwere vakanyora nezve chiitiko chinonyanya kushungurudza muhupenyu hwavo, uye vamwe vakanyora nezvenyaya dzisina kwazvakarerekera. Kana kudzidza kwacho kwapera mushure memwedzi mina, vanyori vakasangana nemapfupa mumawadhiropu avo emanzwiro vaive nehutano: Varwere veAsthma vakaratidza 19 muzana yekuvandudza mumapapu, uye vane rheumatoid arthritis vanorwara vakaratidza kuderera kwe28 muzana mukuoma kwezviratidzo zvavo.

Kunyora kunobatsira sei? Vatsvagiri zvakare havana chokwadi. Asi James W. Pennebaker, purofesa wepfungwa paYunivhesiti yeTexas kuAustin uye munyori we Kuvhura Kumusoro: Simba Rekuporesa Rekutaura Manzwiro (Guilford Press, 1997), inoti kunyora nezve chiitiko chinorwadza kunogona kudzikisira kushushikana. Izvi zvakakosha nekuti kushushikana kunogona kudzvinyirira immune system yako, kusimudza BP uye skew basa rako rehomoni. Muzvidzidzo zvake, Pennebaker aona kuti vanhu vanonyora nezvezviitiko zvinoshungurudza vanovandudza hupenyu hwavo: vadzidzi vanoita zvirinani mukirasi; vasina mabasa vangangowana mabasa. Ivo vanogona kunyange kuve shamwari dziri nani, izvo zvinobatsira hutano nekuti vanhu vane hukama hwepedyo kune vamwe vanowanzo kuve noutano kupfuura avo vasina shamwari dzepedyo.

Zvakare, kunyora mujenari kunokubatsira kuburitsa mhinduro uye masimba anogona kunge akavigwa mukati mako. Kufanana nekufungisisa, kunyora zvinyorwa zvinobvumidza pfungwa dzako kuti dzitarise chinyararire uye zvizere pakubvuma chimwe chinhu chinorwadza kubva pane yako yapfuura kana kufunga nzira yekugadzirisa dambudziko. Kathleen Adams, mutungamiriri weCenter for Journal Therapy muLakewood, Colo, anoti: "Kazhinji hatizivi zvatinoziva kusvikira tazviona mune zvitema nemuchena pamberi pedu. Iyo Nyora Nzira Yehutano (Iyo Center yeRondedzero Therapy, 2000).

Kuburitsa 101 Ndeipi nzira inoshanda-yekunyora? Heano mamwe mapenzura anonongedza kubva mujenari vaongorori:

* Kwemazuva mana akatevedzana, isa parutivi maminitsi makumi maviri kana makumi matatu ekunyora zviri kukunetsa. Usanetseka nekunyora nemaoko, girama, zviperengo; ingo ongorora zvauri kunzwa. Kana wakadzingwa, semuenzaniso, nyora pamusoro pezvaunotya ("Ko kana ndikatadza kuwana basa?"), Kubatana nehudiki hwako ("Baba vangu vaive vasingashande zvakanyanya uye hatina kumbova nemari yakakwana"), uye ramangwana rako ("Ndinoda kuchinja mabasa").

* Tevere, verenga zvawanyora. Kana iwe uchiri kufunga nezvazvo, nyora zvimwe. Semuenzaniso, ungave uchichema kufa kwemudiwa. Nyora nezvazvo kusvikira iwe unonzwa shungu dzako dzadzikira. Kana ukaramba uchinzwa kuremerwa, tsvaga rubatsiro kubva kune varapi kana boka rekutsigira.

* Edza zvitaera zvakasiyana zvekunyora: Nyora kutaura kumukomana akakurasa, tsamba inokanganwira kumubereki anoshusha kana nhaurirano pakati pevanhu vako vakagara vakafuta zvakapfurikidza uye nehukama hwaunoda kuva.

* Verenga zvekare magazini ekare chete kana zvichikubatsira kupora. Zvikasadaro, shefu kana kuvaparadza.

Ongororo ye