Iyo No BS Nhungamiro Yekubvisa Kushushikana

Zvemukati

• Aya mazano e DIY achakubatsira kuti uwanezve kudzikama kwako
• Ita izvi kuti unzwe zvirinani izvozvi
• Pakutanga chiratidzo chekurwa kwako kana kupindura kwendege, edza kusanganisa nehunyanzvi uhu:
• Mumwe-miniti PMR
• Nei idzi nzira dzekukurumidza dzichishanda?
• Munguva yekushushikana, yako 'kurwa kana kubhururuka' system inofarira kuve iyo yepakati yekutarisisa
• Tora zororo kubva mukumhanya-mhanya
• Rovedza muviri
• Kufungisisa maitiro ekurapa (CBT)
• Dzivisa kunetseka nekudzidzisa muviri wako kuzvibata
• Ipa nzira idzi dzekunyaradza kuenda:
• Edza aya maRR
• Nguva yekutaura kune pro

Aya mazano e DIY achakubatsira kuti uwanezve kudzikama kwako

Unoziva manzwiro acho. Nzeve dzako dzinopisa. Mwoyo wako unorova uropi hwako. Mate ose anopwa kubva mumuromo mako. Iwe haugone kutarisa. Iwe haugone kumedza.

Ndiwo muviri wako pa stress.

Kunetsekana kukuru kunge chikwereti kana mhuri inokurumidzira kunogona kusimudzira kumanikidza. Asi zvinogona kuita zvidiki zvinhu seprojekti rebasa snafu, bender bender, kana kunyangwe chinyorwa chinobvaruka kubva kune yako roomie. Uye dzimwe nguva zvese zvinhu zvinoitika panguva imwe chete, zvichiita kuti unzwe kunge uri kurwiswa uye kukutumira kune tizzy.

Zvinosuruvarisa, isu hatigone kunetseka-humbowo pachedu.

"Kushushikana mhinduro yakanaka," anotsanangura kudaro Lauren Rigney, chipangamazano uye mudzidzisi muManhattan. “Inotinyevera nezvezvinhu zvatingave tichida kunyatsoteerera. Inogona kutiponesa panguva dzenjodzi. ”

Asi ne DIY yekumanikidza hacks, isu tinogona kudzidza kudzora edu epanyama uye epfungwa kuita uye kudzikisira kukanganisa kunetseka uye kunetseka kune kune hwedu hupenyu.

Ita izvi kuti unzwe zvirinani izvozvi

Iwe unogona kuita kuti mamiriro ekumanikidza asanyanya kunetsa nekugonesa yako "kutiza kana kurwa" sisitimu kuti ibude uye kumutsidzira yako "zororo uye kugaya" system.

Kunyangwe kana chiitiko chinonetsa chichiri kuitika, kunge uri pakati pekukakavadzana nemumwe wako, unogona kuwana kutarisisa uye kudzikama.

"Tinogona kudzora kuvhunduka kusati kwanyatsopinda kana tichiziva zviratidzo zvekunyevera," anodaro Rigney. "Kunyange paine zvakajairika zvekutarisira, senge mweya wekufema uye nekukurumidza kupomba, zvinogona kusiyana pakati pevanhu."

Pakutanga chiratidzo chekurwa kwako kana kupindura kwendege, edza kusanganisa nehunyanzvi uhu:

Kufambira mberi kwemhasuru kuzorora (PMR) inosanganisira kusanganisa mapoka emhasuru imwe panguva panguva yakatarwa paunenge uchifemera mukati uye wozoburitsa paunenge uchifema. Kumonyura zvibhakera mumwe muenzaniso.

Ongororo ichangoburwa yakaratidza kugona kwa PMR kudzikisa kurova kwemoyo uye kuwedzerwa kweropa. Iwe unogona kudzidza yakazara-muviri PMR nekutevera yakanyorwa gwara, asi kunyangwe maminetsi mashoma ekutarisa kune imwe nzvimbo yemuviri anogona kuita mutsauko.

Mumwe-miniti PMR

• Inhale uye kuunyana pahuma. Bata kwemasekonzi mashanu. Exhale uye kusunungura.
• Inhale, vhara maziso ako zvakasimba, uye kukwenya matama ako. Bata kwemasekonzi mashanu. Exhale uye kusunungura.
• Inhale, sunga shaya yako, uye tambanudza muromo kune grin. Bata kwemasekonzi mashanu. Exhale uye kusunungura.
• Inhale uye svina miromo yako pamwechete. Bata kwemasekonzi mashanu. Exhale uye kusunungura.
• Inhale uye puff the air mumatama ako. Bata kwemasekonzi mashanu. Exhale uye kusunungura.
• Dzokorora kashoma, kana zvichidikanwa.

Nei idzi nzira dzekukurumidza dzichishanda?

Kuti unzwisise mashandiro anoita diaphragmatic kufema uye PMR, iwe unofanirwa kuziva kuti kushushikana kunorova sei bod yako mumadhiviriro.

Miviri yedu inova nekumutswa pese patinenge takamanikidzwa nekuda kwekusazvibata kusingatarisirwi kunobva kumatunhu edu ehunyanzvi (ANS). Iyo ANS ine zvidimbu zviviri (PNS uye SNS) izvo dzimwe nguva zvinoita zvinopesana. Ivo vakaita sevana vehama vanowirirana zvakanaka, asiwo vanokwikwidzana.

"Mhinduro ye [SNS] inokonzeresa matinji edu adrenal kuburitsa yakawanda cortisol uye adrenaline," anodaro Rigney. "Kuwedzera kugadzirwa kweaya mahormone kunokonzera kukurumidza kurova kwemoyo, kufema nekukurumidza, kudzvinyirira tsinga dzeropa, uye kuwedzera kubuda kweshuga muropa redu."

Tsitsi dzinonzwira tsitsi (SNS) dzinoshandisa mhinduro yedu "yekurwa kana kubhururuka". Iyo parasympathetic nervous system (PNS), inonziwo "yekuzorora uye yekugaya" system, inoita kugaya uye metabolism patinenge tichingori kutonhora. Izvo zvinotibatsirawo kuita iko kuzorora chaiko nekudzikisa kurovera kwemoyo wedu.

Munguva yekushushikana, yako 'kurwa kana kubhururuka' system inofarira kuve iyo yepakati yekutarisisa

Yako SNS inovhara mamwe masystem ausingade kuti upone ipapo ipapo. Ndosaka iwe ungangoerekana uchinzwa kunetseka paunodzoka kubva masikati uye mukuru wako anokukumbira musangano usingafungidzirwe. Iyo burrito yawakasvinura iri kungogara mudumbu rako, haichisiri kugayiwa.

Ndicho zvakare chikonzero nei muromo wako ungangooma sezvaunenge wave kuda kupa mharidzo. Izvo zviya zvinonamira zvakapihwa switch yekuuraya.

Munguva inguva pfupi yekushushikana, yako SNS inotangira mukuita uye inotora nzvimbo, Rigney anotsanangura. Asi ipapo muviri wako unokurumidza kuona kuti kutyisidzira hakusi kwechokwadi uye unodzokera kune wakadzikama mamiriro nePNS zvakare zvakare mutariri.

Asi kana kutyisidzira kana kupokana kuchiripo, kunge iwe uri pakati peyakakosha bvunzo, yako SNS inogona kukuchengetedza mukuvhunduka, zvichiita kuti zvive zvakaoma kufungisisa mibvunzo yakawanda-yesarudzo. Apa ndipo panogona kubatsira kufema kwe diaphragmatic. Uye aiwa unofanirwa kuziva kuti uri kutozviita.

"Kupedza maminetsi mashoma uchifunga kufema kunozivisa iyo SNS kuti kushushikana kwekunze haisisiri nyaya uye kuti watora kutonga kwemuviri wako," Rigney anotsanangura. "Kana mweya wako ukanonoka, moyo wako unoteerera, uye huropi hwako huchagamuchira mameseji ekuti zvese zvakanaka."

Tora zororo kubva mukumhanya-mhanya

Vaya maminetsi mashanu-ekumanikidza vanoparadza vakanakira mamiriro ezvinhu kana iwe usingakwanise kutora yechokwadi nguva kunze. (Iwe uchatofanirwa kufema kana iwe uri mukati memigwagwa!) Asi nemaune kukodzera mune zvakakura kutsiva pazvinogoneka kunogona kubatsira kupa kunovaka patsva.

Kana iwe uine 30 kusvika 60 maminetsi, edza idzi sarudzo:

Rovedza muviri

Kana iwe uchikwanisa kutya kana kushushikana kuchisvika, kurovedza muviri kunogona kukubatsira kutsungirira.

Padivi rekukurumidza, mhedzisiro yechiitiko chine mwero inogona kunzwikwa mune mashoma semaminitsi mashanu. Iwe ungangodaro wakanzwa nezvekumhanyisa kwepamusoro kana kuti kurovedza muviri kunofashamisa iwe sei nekunzwa-kwakanaka endorphin. Asi pane zvimwe kune izvo: Kana iwe ukawedzera kuidikitira, kushomeka kwaunenge wave, kutsvagisa kunoratidza.

Kana iwe ukakwidza kurova kwemoyo wako uye wotanga kufemereka, urikugadzira kumwe kumwechete kwekuita kwemuviri kwaungasangana nako kana ukatarisana neshungu. Izvi zvinokuita kuti uwedzere kutsungirira kune avo vasingade zvekushushikana mhinduro.

Kufungisisa maitiro ekurapa (CBT)

CBT inogona kukubatsira kuti uongororezve zvako zvekuita zvinyorwa uye nemanzwiro ane chekuita nazvo. Kana kuenderera kuunganidzwa kwemabasa uye zvinangwa kuchiita kuti unzwe sekunge uri kukundikana pakukura, kushushikana mhinduro dzako dzinogona kunge dziri mhosva.

"Pfungwa dzedu dzinogona kutyaira isu nekukura," Rigney anotsanangura. Iye anoratidzira kuita kumwe kufunga kwekufema kuti uzvidzikame iwe wobva watora nyowani nyowani.

"Dzokera kune iyo rondedzero uye deredza pasi kana kurongedza," anodaro. "Sarudza zvinhu zvepamusoro zvinoda kukwana uye wozokamura zvinhu zvakaomesesa kuita zvidiki, zvinoshanda."

Dzivisa kunetseka nekudzidzisa muviri wako kuzvibata

Kana pasina chiratidzo chekushushikana kumira nekukurumidza (senge kushushikana kwebasa kana mamiriro ezvinhu akareba), inogona kunge iri nguva yekudzoreredza uropi hwedu hwekugadzirisa zvirinani nekuita kushungurudzika-kwekusunungura matekiniki chikamu chedu maitiro.

"Kana tikanetseka nekusingaperi," anodaro Rigney, "muviri wedu unoramba uchishanda padanho repamusoro uye pakupedzisira unotenda kuti hutano hwakadai ndiyo nzira yatinofanirwa kushanda nayo."

Kwete kuvhura vharuvhu padzvinyiriro nguva dzose, zvinobva zvaitika, ine mhedzisiro yehutano hwemuviri, kubva pakuora mwoyo kusvika pakurwadziwa pamoyo.

Kuti uchengetedze mhuka inonetseka, ita chill dhorobha nzvimbo yekugara. "Maitiro enguva refu akakosha mukugadzirisa kushushikana nekuti anogona kuchengetedza kushushikana kusingaperi kubva mukukura uye kukupa iwe hwaro hwekutanga kuti udzokere apo kushushikana kwemamiriro ekunze kuchikukurira," anodaro Rigney.

Ipa nzira idzi dzekunyaradza kuenda:

Relaxation mhinduro (RR)

RR inzira yakaedzwa nguva iwe yaunogona kushandisa kudzora kushushikana kwako kupindura uye kunyange kuitapudza nekufamba kwenguva, asi zvinogona kutora chinguva kuti uwedzere nzvimbo yako inofadza. Pfungwa iyi ndeyekutsvaga yekudzikamisa chiitiko iwe chaunogona kuita zuva nezuva.

Vamwe vanhu vanosarudza kutarisa pamhepo yavo vachidzokorora chirevo chinodzikamisa kwemaminitsi makumi maviri. Asi chero chiitiko chekudzokorora chinoshanda.

Edza aya maRR

• Kushambira pamakumbo.
• Famba famba kana kumhanya.
• Tora bhasikoro.
• Bhura chipfuwo chako.
• Knit kana crochet.
• Ita akateedzana eyoga zuva kukwazisa.
• Zadza mune peji rebhuku revanhu vakuru rekutara.
• Gadzira hunyanzvi.
• Ita huni.
• Ridza chiridzwa.
• Imba rwiyo.

Kungwarira-kwakavakirwa kuderedzwa kunetseka (MBSR)

"Ndinokurudzira vatengi vangu kuti vaite zvekupinda mukati mezuva - paunenge uri kumba mangwanani, uchitanga zuva rako rekushanda, masikati, masikati, uchichinja kubva kubasa uye usati warara," anodaro Rigney. "Iyi yekupinda inogona kunge iri 30 kusvika 60 masekondi kureba uye inokutendera iwe kumisazve yako tsinga system."

MBSR inogona kukubatsira kudzora zvaunonzwa, zvidzidzo zvinoratidza. Iwe unogona kuita zvakadzama, zvepamutemo tsika uchishandisa app senge Headspace kana kungotora maminetsi mashoma ekuvhara maziso ako uye tarisa pane izvozvi.

Rigney anokurudzira kubvuma mamiriro ako epamoyo uye kutarisa mweya unopinda nekusiya mapapu ako.

Nguva yekutaura kune pro

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Kutaura kuburikidza nekushushikana uye zvinokonzeresa kunogona kupa zororo rakakura, uye pro inogona kukubatsira iwe kugadzirisa maitiro ekushungurudza-ekumanikidza ayo anokushandira iwe.

Zvirokwazvo, usanetseke pamusoro pesarudzo-yekusunungura sarudzo. Kana matekiniki ataurwa pano asingakusunungure kubva mukuvhunduka uye kumanikidzwa, dzokorora iwo kuti akwane zvaunoda chaizvo kana mararamiro.

"Hapana mirau chaiyo yetsika idzi," Rigney anotiyeuchidza. “Iva nezvishoma mubhokisi rako rematurusi. Mhando dzakasiyana dzekushushikana dzinogona kuda dzakasiyana mhando dzekutarisana nehunyanzvi. Saka tamba nayo zvishoma. ”

Jennifer Chesak ndeye Nashville-based freelance bhuku mupepeti uye murayiridzi wekunyora. Iye zvakare ari wekushanya kwekushanya, kugwinya, uye munyori wezvehutano kune akati wandei mabhuku emunyika. Akawana iye Master of Science muutapi venhau kubva kuNorthwestern's Medill uye arikushandira bhuku rake rekutanga rekunyepedzera, rakagadzwa mudunhu rake reNorth Dakota.