Kugadziridza Kwako Muviri Wako Kunogona Kuita Kuti Uwedzere Kusimba

Zvemukati

• 1. Kufema
• 2. Kugomera kukuru
• 3. Bata
• 4. Bata pamwoyo
• 5. Kufambisa

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Nekuenzanisa muviri wedu uye masisitimu etsitsi, maitiro akavakirwa nemuviri anogona kutibatsira munguva dzakaoma.

Zvinhu zvinoitika. Imwe mota inoerekana yatsvedza munzira yako munzira yakasununguka. Iwe unokanganisa makiyi ako uye chikwama maminetsi maviri usati wafanira kubata bhazi rako kuti ushande. Iwe wakabvarura isiriyo mutengi faira muhofisi.

Idzi njodzi-diki dzinogadzira kushamisika muhurongwa hwako hwemitsipa - kumhanyisa kweadrenaline iyo inobatsira kugadzirira muviri wako "kurwa kana kutiza," kuzvidzivirira kwedu panjodzi kubva kune inoonekwa njodzi.

Asi kana muviri wako ukarohwa neadrenaline yechinhu chose chidiki chinokanganisika muhupenyu, inogona kubhadharisa kugona kwako kutsungirira, zvichiita kuti kupora kubva kuzvipingaidzo zvenguva yemberi senge izvi zvakatonyanya kuoma.

Neraki, zvinokwanisika kusimbisa yako wega-yakavakirwa somatic njere kuti ukurumidze kupindura uye kupora kubva kune chero pfungwa yekutyisidzira kuchengetedzeka kwako kana kugara zvakanaka.

Chii chinonzi somatic njere? Iko kunzwisisa kuti muviri wako unopindura sei kune njodzi uye kushandisa iro ruzivo kutsigira muviri wako paunenge uchifamba kuburikidza nehupenyu-uhwo, kana iwe uri munhu, unosungirwa kuzadzwa neinenge imwe nhamo.

Mubhuku rangu idzva, "Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster," ndinotsanangura zvakawanda zviwanikwa zvatiinazvo kuti tisimbe. Ipo bhuku richiratidzira maturusi akasimba akati wandei - kusanganisira iwo akanangana nekuvandudza manzwiro, hukama, uye huchenjeri hunoratidza - kuvaka ungwaru hungwaru kune izvi zvese. Pasina iyo, zvinonetsa kuita mune chero mamwe maitiro aunowana iwe.

Kuti titsigire zvirinani kungwara kwedu kwepamoyo, tinofanirwa kunyaradza tsinga yedu kuburikidza nezviitwa zvemuviri zvinodzikamisa maonero ehuropi uye mhinduro dzenjodzi uye zvinotibatsira kuchengetedza pfungwa yekuchengeteka. Kana tangoziva humwe hwemaitiro aya, isu takagadzirira kumwe kushingirira kutsungirira, kudzidza, uye kukura.

Heano mamwe maitiro akareruka andinokurudzira mubhuku rangu, rimwe nerimwe rayo rakavakirwa mueurophysiology.

1. Kufema

Kufema kurarama. Yese inhalation yaunotora inovandudza iyo inonzwira tsitsi bazi rako reystem system zvishoma (yakawanda kana iwe ukanyanyisa kuita chimwe chinhu uye hyperventilate), nepo mweya wega wega uchiita iro parasympathetic bazi zvishoma (yakawanda kana iwe uchinzwa kutya kufa uye kupera simba). Izvi zvinoreva kuti mweya wako unopfuura nemuzvarirwo zve.

Tinogona kushandisa nemaune rwiyo rwekufema zvinyoronyoro mukati nekunze kudzora zvine mutsindo kumutsiridza nekuvhara kwesisitimu yedu yetsinga.

Ingomira kwechinguva uye isa pfungwa dzako pakufema kwako. Cherekedza pairi nyore kuona manzwiro emweya wako uchiyerera uchibuda nekunze - mhino dzako, huro yako, mukumuka nekudonha kwechifuva chako kana dumbu. Tora chinguva kuti uone kumwe kuonga kwemweya unotsigira hupenyu hwako, nguva dzese dzehupenyu hwako.

2. Kugomera kukuru

Kugomera kwakadzika ndiyo yako yemuviri-uropi nzira yechisikigo yekuburitsa kunetsekana uye kumisazve yako system yenjodzi. Kungofemera mukati zvizere, wobva wafemera kunze zvizere, wakareba pane exhale. varatidza kuti kugomera kwakadzama kunodzosera iyo autonomic nervous system kubva kune yakanyanya kugadzikana tsitsi mamiriro kune yakaenzana parasympathetic nyika.

Kunyangwe izvo zvauri kusangana nazvo zvinova zvinonetsa, iwe unogona nemaune kubatanidza chero nguva yekukakavara kana kushungurudzika nekugomera mune yakasununguka uye yakasununguka mamiriro, nokudaro uchiwedzera mikana yako yekuona zvakajeka uye kusarudza kupindura zvine hungwaru kune zviri kuitika.

3. Bata

Kunyaradza tsinga uye kudzoreredza pfungwa yekuchengetedzeka uye kuvimba mune iyo nguva, zvinobatsira kushandisa simba rekubata. Kudziya, kwakachengeteka kubata kuburitswa kweoxytocin - iyo "tend uye ushamwari" mahormoni ayo anogadzira manzwiro anofadza mumuviri uye ndiyo yakananga uropi uye nekukurumidza mushonga wekushushikana kwehomoni cortisol.

Oxytocin ndechimwe chekuputika kwemakemikari emakemikari ari chikamu chehuropi-muviri kushamwaridzana maitiro. Nekuti kuve pamberi pevamwe vanhu kwakanyanya kukosha kuhupenyu hwedu nekuchengeteka, zvakasikwa zvakapa ino sisitimu kutikurudzira kuti tisvike kune vamwe nekubatana. Ndosaka kubata, pamwe nekuswedera pedyo kwemuviri uye kusangana kwemaziso, kunomutsa pfungwa yekuona kwekusimbiswa kwekuti "zvese zvakanaka; unofara. "

4. Bata pamwoyo

Kutsvagurudza kwakaratidza kuti kuisa ruoko rwako pamusoro pemoyo wako uye nekufema nekufema kunogona kunyaradza pfungwa dzako nemuviri wako. Uye kusangana nemanzwiro ekubata nemumwe munhu akachengeteka, kunyangwe uchirangarira ndangariro dzenguva idzodzo, kuburitswa kweoxytocin, iyo inomutsa kunzwa kwekuchengetedzeka uye kuvimba.

Uku kuita kunotora mukana wekufema nekubata, asi zvakare ndangariro dzekunzwa wakachengeteka nemumwe munhu. Heano maitiro azvinoitwa:

1. Isa ruoko rwako pamwoyo wako. Fema zvinyoro nyoro, zvinyoro nyoro, uye zvakadzika munzvimbo yemoyo wako. Kana iwe uchida, fema mweya wekureruka kana chengetedzo kana runako mukati memwoyo wako wepakati.
2. Rangarira imwe nguva, imwe chete nguva pawakanzwa wakachengeteka, uchidiwa, uye uchikosheswa nemumwe munhu. Usaedze kuyeuka hukama hwese, imwe chete nguva. Izvi zvinogona kuve nemumwe wako, mwana, shamwari, murapi, kana mudzidzisi; zvinogona kunge zvine chimiro chemweya. Kurangarira nguva yerudo neyechipfuwo kunogona kushanda mushe, futi.
3. Sezvo iwe uchirangarira ino nguva yekunzwa kuchengetedzeka, kudiwa, uye kudiwa, rega pachako unakirwe nemanzwiro enguva iyoyo. Zvibvumire kugara nemanzwiro aya kwemasekonzi makumi maviri kusvika makumi matatu. Tarisa uone chero kudzika mune visceral pfungwa yekureruka uye chengetedzo.
4. Dzokorora tsika iyi kakawanda pazuva pakutanga, kusimbisa iyo neural circry inoyeuka iyi pateni. Wobva waidzidzira chiitwa ichi pese paunowana chiratidzo chekutanga chekuvhunduka kana kugumbuka. Nekudzidzira, zvinokugonesa kudzoka kubva kune yakaoma manzwiro ekuita isati yakubira iwe.

5. Kufambisa

Chero nguva iwe yaunofambisa muviri wako nekushandura chimiro chako, iwe unoshandura yako physiology, iyo, zvakare, inoshandura chiitiko cheyako autonomic nervous system.Naizvozvo, iwe unogona kushandisa kufamba kushandura manzwiro ako uye nemanzwiro ako.

Semuenzaniso, kana iwe uchinzwa kutya kana kutya, zvave kuratidza kuti kutora posi iyo inoratidza zvinopesana neizvozvo - kuisa maoko ako muchiuno chako, chipfuva chako kunze, uye musoro wako wakasimudzwa kumusoro - kunoita kuti unzwe uine chivimbo. Yoga inoisa chivimbo chako, futi - pamwe zvakatowanda kupfuura zvinoita zvine chekuita nekutonga kwevanhu.

Saka, kana iwe uri kusangana nechero mamiriro ekutya, kutsamwa, kusuruvara, kana kunyangadza, edza kuchinjisa chimiro chako. Rega muviri wako upinde muchimiro chinoratidzira mamiriro emanzwiro aunoda kukudziridza mauri kupokana nezvauri kunzwa.

Ndakaona kuti kushanda nevatengi vangu pane iyi nzira dzimwe nguva kunogona kuchinja chimwe chinhu kwavari, sezvavanoona kuti ivo chaizvo vane nzira mukati mavo yekubata nemanzwiro akaoma aya.

Kune zvakawanda zvakawanda zviitwa zvakatsanangurwa mubhuku rangu zvaunogona kushandisa kukudziridza kudzikama mumuviri, kudzoreredza hunhu hwako hwepanyama kuenzana, uye kuwana yakadzika pfungwa yekuchengetedzeka uye kugara zvakanaka izvo zvinokoshesa uropi hwako kuti uwane kutsiga kudzidza uye kurarama.

Nekudzidzira zvishandiso izvi, hauzongogadzirise zvirinani nekushatirwa kana tsaona uye nekudzoka zvirinani kubva padambudziko ripi neripi, iwe zvakare uchadzidza kuzviona semumwe munhu anogona kukunda.

Uye iyo pfungwa yekugona kuzvinyaradza pachako mushure mezvipingamupinyi ndiko kutanga kwekusimudzira kwechokwadi kutsiga.

Ichi chinyorwa pakutanga chakaonekwa pa Mukuru Zvikuru, iyo yepamhepo magazini yeGreater Yakanaka Sayenzi Center kuUC Berkeley.

Linda Graham, MFT, ndiye munyori webhuku idzva Resilience: Maitiro Ane Simba Ekubhuroka Kudzoka Kubva Kuodza Mwoyo, Dambudziko, Uye Kunyange Njodzi. Dzidza zvakawanda nezve rake basa paari webhusaiti.