Kurara Kwakashata, Kushungurudzika, uye Kurwadziwa Kusingaperi Kudyidzana

Zvemukati

• Kutenderera kwekurara uye kushushikana
• Nyaya yaCharley yekurwadziwa kusingaperi uye matambudziko ekurara
• 3 matipi ekuputsa kurara-kushushikana-kurwadziwa kutenderera
• 1. Kurara utsanana
• Kurara mazano ehutsanana
  
• 2. Kutsanangura kunyorera
• 3. Kufungisisa maitiro ekurapa

Maitiro atinoona maumbirwo epasi rose atinosarudza kuva - uye kugovana zviitiko zvinomanikidza zvinogona kuumba nzira yatinoitirana nayo, ive nani. Aya maonero akasimba.

Isu tese tinoziva kuti husiku humwe chete hwekurara zvakashata hungatiisa sei mune yakazara funk. Kana iwe uchirwira kuwana kudzoreredza zororo husiku mushure mehusiku, mhedzisiro inogona kukuvadza.

Ndapedza yakawanda yehupenyu hwangu ndakarara ndakasvinura pamubhedha kusvika mangwanani-ngwanani, ndichinamatira kurara. Nerubatsiro rwehunyanzvi hwekurara, ini ndakazopedzisira ndakwanisa kubatanidza zviratidzo zvangu nekuongororwa: kunonoka kurara chikamu chirwere, chirwere umo nguva yako yekurara yaunofarira ingangoita maawa maviri gare gare kupfuura nguva dzakajairika dzekurara.

Munyika yakakwana, ndaikotsira mumangwanani-ngwanani ndogara pamubhedha kusvikira masikati. Asi sezvo iyi isiri nyika yakakwana, ndine mazuva mazhinji ekurara-asina.

, vanhu vakuru vakaita seni vanorara zvishoma pane akakurudzirwa maawa manomwe pahusiku vane mukana wekuti vakarara zvakasimba kuti vataure chimwe chegumi chehutano husingaperi - kusanganisira arthritis, kushushikana, uye chirwere cheshuga.

Ndiko kubatana kwakakosha, sezvo vangangoita makumi mashanu kusvika makumi manomwe emamiriyoni vakuru vekuUS vane imwe mhando yekurara, kubva kuhope kusvika pakuvhiringidza kufema kufema kuenda kukushaiwa kwekurara kusingaperi.

Kurara kwakasimba zvekuti kunogona kutimisikidza kupinda mumhepo yakadzika iyo, kune vazhinji, inogona kutungamira mukushushikana kana kurwadziwa kusingaperi.

Ndiyo yechinyakare huku-uye-zai mamiriro: Ko kurara kwakakanganiswa kunokonzera kushushikana uye kurwadziwa kusingaperi kana kushungurudzika uye kurwadziwa kusingaperi kunokonzeresa kurara?

"Izvo zvinogona kuve zvakaoma kuziva," anodaro Michelle Drerup, PsyD, director wezviito zvekurara kurapa kuCleveland Clinic. Drerup inonyanya kugadzirisa kurapa kwepfungwa uye maitiro ekurwara kwekurara.

Pane humwe humbowo hunoratidza kuti kurara chronotype, kana yakasarudzika nguva yekurara-yekumuka, inogona kukanganisa njodzi yekuora mwoyo kunyanya. Chidzidzo chakakura-chakawana kuti kusimuka kwekutanga kwaive ne12 kusvika 27 muzana njodzi yakaderera yekukudziridza kushushikana uye vanononoka kumuka vaive ne6 muzana yakanyanya njodzi, zvichienzaniswa neanomuka epakati.

Kutenderera kwekurara uye kushushikana

Semunhu anonoka kumuka, ndakanyatso gadzirisa mugove wangu wekusuwa. Apo iyo nyika yose inoenda kunorara uye iwe ndiwe chete uchiri wakamuka, iwe unonzwa uri wega. Uye kana iwe uchinetseka kurara zvinoenderana nezviyero zvevanhu, zvinonzwisisika kuti unorasikirwa nezvinhu nekuti wakanyanya kubatwa nehope kuti utore chikamu. Hazvishamise ipapo, kuti vazhinji vanononoka kumuka - ini pachangu ndakasanganisa - kuita kushushikana.

Asi zvisinei hazvo chii chinouya pakutanga, kushushikana uye kurwadziwa kusingaperi kana kurara kwakagumbuka, zvese nyaya dzinofanirwa kugadziriswa neimwe nzira.

Iwe unogona kufunga kuti kurara kunovandudzika kamwe kushushikana kana kurwadziwa kusingaperi kugadziriswa, asi zvinoenderana naDrerup, izvi kazhinji hazvisizvo.

"Kubva pane zvese zviratidzo zvekuora mwoyo, kushaya hope kana zvimwe zvekurara ndizvo zvakasara zvakanyanya kunyangwe hazvo kuvandudzika kwemanzwiro kana zvimwe zviratidzo zvekuora mwoyo," anodaro Drerup.

Ndakashandisa mishonga yekudzvinyirira kwemakore uye ndakaona kuti ndinogona kuva nemamiriro akanaka asi ndichiri kunetseka kurara husiku.

Saizvozvowo, vanhu vane marwadzo asingagumi havaoni kuvandudzwa muhope kana marwadzo avo agadziriswa. Muchokwadi, kurwadziwa kwacho kunowanzo ramba kuchikura kusvika kurara kwagadziriswa. Izvi zvinogona kunge zvine chekuita nenyaya yekuti vamwe vanhu vane kurwadziwa kusingaperi vanogona kurwisana nekushushikana izvo zvinogona kukonzera kushushikana makemikari senge adrenaline uye cortisol kufashamira masisitimu avo. Nekufamba kwenguva, kushushikana kunoita kuti kuwedzere kwehurongwa hwemitsipa, izvo zvinoita kuti zviome kurara.

Nekuti adrenaline inowedzera kunzwisisika kwehurongwa hwemitsipa, vanhu vane marwadzo asingagumi vanonyatsonzwa kurwadziwa kwavasingazonzwi, anodaro chiremba wekumusana uye nyanzvi yekurwadziwa kusingaperi Dr. David Hanscom.

"Pakupedzisira, kusanganiswa kwekushushikana kwakasimba uye kushaya hope kunokonzera kushungurudzika," Hanscom anowedzera.

Nzira inoshanda kwazvo yekugadzirisa ese marwadzo nekushushikana ndeyekudzikamisa hurongwa hwemitsipa, uye kukurudzira kurara idanho rekutanga rakakosha.

Nyaya yaCharley yekurwadziwa kusingaperi uye matambudziko ekurara

Muna 2006, Charley akarova chigamba chakaomarara muhupenyu hwake uye hwehunyanzvi. Nekuda kweizvozvo, akarara-akashaya hope, akashushikana, uye akasangana nekutya kwekutya pamwe nekurwadziwa kusingaperi kwemusana.

Mushure mekuona akasiyana evanachiremba uye nyanzvi - uye kuita kushanya kuE ER mumwedzi - Charley akazotsvaga rubatsiro rwaHanscom. "Panzvimbo pekundirongera MRI pakarepo uye kutaura nezvesarudzo dzekuvhiya, [Hanscom] akati, 'Ndinoda kutaura newe nezve hupenyu hwako,'" Charley anoyeuka.

Hanscom akaona kuti kushushikana kunowanzo gadzira kana kukuvadza kurwadziwa kusingaperi. Nekutanga kuziva zviitiko zveupenyu zvakashungurudza zvichikonzera kurwadziwa kwake, Charley akakwanisa kuona mhinduro.

Kutanga, Charley akatanga nekutora zviyero zvine mwero zvemushonga-wekushushikana mushonga kuti ubatsire kudzikamisa system yake. Kwemwedzi mitanhatu, akacherekedza muyero wake nokungwarira uye ndokuzorumura mushonga zvishoma nezvishoma. Anocherekedza kuti mapiritsi akamubatsira kuti adzokere munzira yekurara yenguva dzose mukati memwedzi mishoma.

Charley akateverawo akajairwa nguva yekurara kuitira kuti muviri wake ugone kurara mutinhimira wekurara. Matombo emakona ezvaaigara achisanganisira kuenda kunorara manheru ega ega kuma11, kudzikisa TV, kudya chikafu chake chekupedzisira maawa matatu asati arara, uye kudya chikafu chakachena.Iye zvino anodzora shuga nedoro mushure mekudzidza kuti zvinogona kukonzera kurwisa kwekushushikana.

"Zvinhu zvese izvi zvakabatanidzwa zvakakonzera kukudziridza tsika dzekurara idzo dzave noutano hwakanaka kwandiri," anodaro Charley.

Pane imwe nguva kurara kwake kwakavandudzika, kurwadziwa kusingaperi kwakazvigadzirisa pachayo kwemwedzi yakati wandei.

Mushure mekupedzisira kurara zvakakwana usiku, Charley anoyeuka, "Ini ndaiziva nezve chokwadi chekuti ndaive nekurara kwakanaka kwehusiku uye izvo zvakandipa zvishoma chivimbo chekuti zvinhu zvichaita nani."

3 matipi ekuputsa kurara-kushushikana-kurwadziwa kutenderera

Kuti ukanganise kutenderera kwekushushikana-kurara kana kurwadziwa kusingaperi-kurara, unofanirwa kutanga nekuita kuti tsika dzako dzekurara dzoreke.

Dzimwe dzenzira dzaungashandisa kubatsira kurara, senge yekuziva maitiro ekurapa (CBT), inogona zvakare kushandiswa kugadzirisa zviratidzo zvekuora mwoyo kana kurwadziwa kusingaperi.

1. Kurara utsanana

Zvinogona kutaridzika kunge zvakapusa, asi chinhu chimwe chandakawana kuti chinobatsira zvisingaite kumisikidza nguva yekurara nguva dzose kuri kugadzira tsika dzakanaka dzekurara, dzinozivikanwa sehutsanana hwekurara.

Sekureva kwaDrerup, chimwe chikonzero nei vanhu vazhinji vasingakwanise kuona kuvandudzwa muhope kana kushushikana kwavo kwagadziriswa kungave kuri nekuda kwehunhu hwakaipa hwekurara hwavakagadzira. Semuenzaniso, vanhu vane kushushikana vanogona kugara pamubhedha kwenguva refu nekuti vanoshaya simba uye kurudziro yekuita nevamwe. Nekuda kweizvozvo, vanogona kunetseka nekurara panguva yakajairwa.

Kurara mazano ehutsanana

• Chengeta nguva dzemasikati kusvika pamaminitsi makumi matatu.
• Dzivisa caffeine, doro, uye nicotine pedyo nenguva yekurara.
• Gadzira inozorodza nguva yekurara. Funga: bhati rinopisa kana tsika yekuverenga husiku.
• Dzivisa zvikwangwani - kusanganisira yako smartphone -30 maminetsi usati warara.
• Gadzira yako yekurara nzvimbo yekurara-chete. Izvi zvinoreva kuti hapana malaptop, TV, kana kudya.

2. Kutsanangura kunyorera

Bata chidimbu chebepa nepeni uye wobva wanyora pasi zvaunofunga - zvingave zvakanaka kana zvisina kunaka - kwemaminetsi mashoma. Wobva wangovaparadza nekubvarura bepa.

Iyi nzira yakaratidzirwa kukurudzira kurara nekutyora pfungwa dzekumhanya, izvo zvinopedzisira zvadzikamisa hurongwa hwetsinga.

Ichi chiitwa zvakare chinopa huropi hwako mukana wekuti ugadzire matsva nzira dzetsinga dzinozogadzirisa marwadzo kana kushushikana nenzira ine hutano. "Izvo zvauri kuita zviri kutokurudzira uropi hwako kuti uchinje chimiro," anodaro Hanscom.

3. Kufungisisa maitiro ekurapa

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita nekushushikana kana kusingaperi kurwadziwa mukuwedzera kune nyaya dzekurara, kugara uchishanyira kune murapi kunogona kunge kuri iko.

Uchishandisa CBT, murapi anogona kukubatsira kuti utore uye kutsiva kwakaomarara pfungwa uye maitiro anokanganisa hupenyu hwako uine hunhu hwakanaka.

Semuenzaniso, pfungwa dzako pamusoro pekurara pachadzo dzinogona kunge dzichikonzera kushushikana, zvichiita kuti zvive zvakaoma kurara, nokudaro zvichikonzera kushushikana kwako, anodaro Drerup. CBT inogona kushandiswa kugadzirisa matambudziko ekurara, kushushikana, kana kurwadziwa kusingaperi.

Kuti uwane anonzwisisika maitiro ekurapa munharaunda yako, tarisa iyo National Association yeCognitive-Behaeveal Therapists.

Kushanda nachiremba wekurara kana nyanzvi yezvekurapa kungave kuri kubheja kwako kwakanakisa kuti udzokere munzira yekurara husiku hwakasimba, sezvo ivo vangapa mishonga yekurwisa kushushikana kana kurapa uye nekupa dzimwe mhinduro.

Lauren Bedosky anoshanda akazvimirira uye munyori wezvehutano. Anonyorera zvakasiyana siyana zvemunyika zvinyorwa, zvinosanganisira Men's Health, Runner's World, Shape, uye Women's Running. Anogara kuBrooklyn Park, Minnesota, nemurume wake nembwa dzavo nhatu. Verenga zvimwe pawebhusaiti yake kana paTwitter.