Stress Busters: 3 Nzira dzeKugara Uine Utano

Zvemukati

• Ongororo ye

Zvirongwa zvemuchato. Yakareba-yekuita zvinyorwa. Mharidzo dzebasa. Ngatizvitarisei izvi: Rimwe danho rekushushikana haridzivisike uye chaizvo harisi iro rinokuvadza. "Kuwanda kwakakodzera kwekumanikidzika kunogona kutotisundira kuti tibudirire," anodaro Katherine Nordal, Ph.D., mukuru mukuru weAmerican Psychological Association (APA)." Ndizvo zvinotimutsa uye kuenda mangwanani." Asi wedzera kusuwa kwezvehupfumi nhau kumatambudziko ezuva nezuva, uye yako nhanho nhanho inogona kukurumidza kupinda mukunyanyisa, ichiisa hutano hwako panjodzi.

"Kunyanya kunetseka kunotungamira mukukwira kweropa uye kurova kwemoyo, kunyura mumuviri kushanda, pamwe nekuneta, kushaya hope uye kunetsekana kwemhasuru," anodaro Nordal. "Kunetswa kunogara kuchiita kunotiita kuti tive vanhu vanopenga uye vanonzwa hyper-sensitive, izvo zvinokanganisa hukama hwedu."

Vanamazvikokota vanoti matambudziko ezveupfumi achangobva kuitika aita kuti vanhu vakawanda vanyanye kunetseka. Muongororo ichangobva kuitika yeAPA, 80 muzana yevakabvunzwa vanodaidza hupfumi sechinhu chakakosha chekushushikana, nepo 47 muzana inoshuma kuwedzera kwekushushikana mugore rapfuura. Uye vanhu vazhinji havasi kurarama nazvo nenzira ine pundutso: Inenge hafu yeavo vakabvunzurudzwa vanoshuma kudyisa kana kudya chikafu chisina hutano, uye makumi matatu nepfumbamwe kubva muzana vanotaura kusveta kudya. Kunyangwe iwe usingakwanise kubvisa kusagadzikana kubva muhupenyu hwako, unogona kudzidza kuzvidzora. Tanga nekugona mazano matatu eNordal ekudzvinyirira. Munzvimbo ino isina kunetsekana, zvakadaro, hapana kunyungudika kwakabvumidzwa.

1) Stash Energy-Inosimudzira Zvikafu zvishoma

"Kuwedzera kwemahomoni ekunetseka kunotisiya tichingonzwa kuda zveshuga, mafuta anonyaradza chikafu izvo, kana ukazvirega, zvinogona kukanganisa zvirongwa zvekuderedza uremu," anodaro Nordal. Kana kusagadzikana kukwira, rwisa chishuwo chekucheka bhegi remachipisi embatatisi nekuchengeta zvekudya zvine utano muhomwe yako, mudhirowa rako, kunyangwe muhomwe yejasi rako.

Zano: Edza kumedza izvi zvekushushikana-kurwisa chikafu: maamondi (akazadzwa nemoyo-hutano vhitamini E uye immune-system-kuvaka zinc); mashizha ane mashizha uye zviyo zvakakwana (izere nemagetsi-inogadzira magnesium); blueberries, kiwis, mavise uye tsvuku mhiripiri (yakafuma immune-system-inowedzera vhitamini C).

2) Tanga Tsika Inozorodza

Ita chitsidzo pakuzvichengeta pachako nekuronga maminetsi makumi matatu ekuzorora pazuva. Maitiro ekuzorodza (semuenzaniso, kufema zvakanyanya kana kufungisisa) anogona kuderedza kuwanda kwemahomoni ekushushikana mumuviri wako, kunonoka kurova kwemwoyo wako uye kudzikamisa pfungwa dzako. Tarisa slideshow yemifananidzo kubva kuzororo remhuri yako yekupedzisira palaptop yako; daidza shamwari iri kure; vheneka kenduru inonhuhwirira elavender, isa mimhanzi inozorodza uye wogeza nemvura inodziya; kana kurodha imwe nguva yekutamba nemurume wako. "Chero chiitiko chaunosarudza, chakakosha kusagadzikana. Nenzira iyoyo unoziva kuti une chimwe chinhu chaunofarira kutarisira," anodaro Nordal.

Zano: Dzidza mashoma maekisesaizi ekuzorora uye teerera kumateki emimhanzi inozorodza paYunivhesiti yePittsburgh Medical Center Relaxation Center.

3) Ramba Wakabatana

Paunenge uchinzwa kupenga uye kupera simba, ramba chido chekutanga kukoka mabiko emabiko nemabhaisikopo. "Kufurirana kunowedzera kushushikana, saka edza kusabatwa nerushambwa-ne-doom hype," anodaro Nordal. "Kana iwe uchinzwa kuti mari inosvinwa, svika kunze uye koka shamwari kupaki kana pabhasikoro kana kuongorora zviitiko zvemakonsati emahara kana maodhi."

Zano: Gadzira vhiki nevhiki chic-flick husiku nevasikana vako kana kuenda kukirabhu yemakwikwi nemurume wako. Kuseka kunowedzera mitsipa yeropa (iyo inowedzera kuyerera kweropa uye inoderedza zviratidzo zvemuviri zvekushushikana) uye zvinokonzeresa kuburitswa kwekunzwa-kwakanaka endorphins muuropi hwako. Uyezve, tsvakurudzo kubva kuLoma Linda University inoona kuti kungotarisira kuseka kunoderedza kushungurudzika-hormone biggies cortisol (ne39 muzana), adrenaline (ne70 muzana) uye dopamine (ne38 muzana).

Ongororo ye