Maitiro Akanakisa evabereki Ekusimudzira Hutano hwepfungwa

Zvemukati

• Chengetedza zvaunoda
• Sarudza nguva yekurara
• Gadza miganhu yakatenderedza zappers emagetsi
• Tora mapapu ehutano hwepfungwa
• Omerera pakurapa kwako
• Dzidzira maitiro ekuruma-akakura
• Tarisa pane zviitiko zvinokuzadza iwe
• Tsvaga nzira dzekugadzira dzekubatanidza
• Iva munyoro newe

Kunzwa kunze kwemarudzi? Hutano hwepfungwa hunogovana matipi avo ekushanduka kuri nyore nemabhenefiti makuru.

Iwe unoziva kuti kutarisira hutano hwako hwepfungwa kwakakosha. Asi, semubereki, iwe unogumirawo panguva nesimba - zviwanikwa zvakangodzikira kubva denda ratanga.

Uye zvakadaro, nechinangwa chidiki, unogona kunyatso tarisa kune hutano hwepfungwa - kunyangwe nebasa rinorema, kushomeka kwekuchengeta vana, uye chiuru chimwe chebasa raunoda kupedzisa.

Heano akanakisa (uye anonyanya kuitwa) maitiro ehutano hwepfungwa-ekuwedzera, sekureva kwevepfungwa.

Chengetedza zvaunoda

Izvi zvakakosha zvinosanganisira kudya nguva dzose, kudya chikafu chine hupfumi, uye kufambisa muviri wako, anodaro Laura Torres, LPC, chiremba wezvepfungwa muAsheville, North Carolina.

Kuita kuti izvi zviitike, anokurudzira kutakura tudyo uye bhodhoro remvura newe kwese kwaunoenda nekudya kana iwe uchipa vana vako chikafu. Iwe unogona zvakare kutora chikamu mune zvinonakidza zviitiko zvemuviri nemhuri yako, sekutora mafambiro echisikigo, kutamba mutambo unoshanda, uye kuita iyo yoga vhidhiyo, anodaro.

Sarudza nguva yekurara

"Vabereki vanowanzobata vana vavo nguva dzekurara neruremekedzo rukuru asi vozozvisiya zvavo," anodaro Carlene MacMillan, MD, chiremba wepfungwa akadzidziswa muHarvard uye muvambi weBrooklyn Minds. Kushaiwa kwekurara kunodzikamisa manzwiro edu uye "ndiko kudzoreredza kwakawedzera kunetsekana kwemunhu wese mumba," anodaro.

Kugadzira maitiro ekurara kunogona kuve nyore zvakapusa:

1. Chinja mwenje webhuruu unoburitswa kubva kune ese masikirini, sezvo "mwenje webhuruu uchiudza uropi hwako inguva yekumuka," MacMillan anodaro. Iwe unogona kuita izvi mune yega yega magadzirirwo kana kurodha bhuruu-mwenje firita app. "Iwe unogona zvakare kuwana smart bulbs eimba yako yekurara iyo inobvisa bhuruu mwenje usiku uye inoburitsa yakawanda yacho mukati mambakwedza," kana kupfeka bhuruu-inodzivirira magirazi manheru.
2. Rega kushandisa zvishandiso maminetsi makumi matatu usati warara.
3. Pinda muchiitiko chekuzorora kana maviri, senge kunwa chamomile tii uye kuteerera kumaminetsi gumi anotungamirwa.

Gadza miganhu yakatenderedza zappers emagetsi

Chii chinowanzo kupedza simba rako repfungwa, muviri, uye pfungwa zuva nezuva? Semuenzaniso, unogona kudzora nhau kutarisa kusvika kumaminetsi gumi nemashanu zuva rega rega uye kusvika pakurara na10 manheru.

Unogona kuisa foni yako mudhirowa paunenge uine vana vako. Iwe unogona kuchinjanisa yako kofi yemasikati negirazi hombe remvura. Idzi shanduko diki dzinogona kuita kukanganisa kukuru.

Tora mapapu ehutano hwepfungwa

"Vabereki vanofanira kutsvaga nzira dzekuzorora," anodaro Rheeda Walker, PhD, chiremba wezvepfungwa muHouston, Texas, uye munyori we "Unapologetic Guide to Black Mental Health." Imwe yeidzi nzira ndeyekushandisa skrini nguva zvinehunyanzvi.

"Makumi makumi matatu emaminetsi ekuratidzira evana vacho anogona 'kurira zvakashata' asi kana maminetsi makumi matatu achichengetedza mubereki kutadza kudzora nekupopotera mumwe munhu wavanoda pamusoro penyaya diki, iyo yekuwedzera screen nguva ndeye 100 muzana inokosha," anodaro. .

Funga nezvemaminetsi iwayo sekusimudzira hutano hwepfungwa: Tora pamwe neshamwari, nyora zvaunonzwa, teerera kune inonakidza podcast, fambira mberi pane chirongwa chekugadzira, kana kuita yakasimba-yakasimba kurovedza muviri.

Omerera pakurapa kwako

MacMillan inosimbisa kukosha kwekutora chero yakatemwa mishonga yepfungwa. Kana iwe wakarasikirwa neinishuwarenzi nekuda kwedenda, anokurudzira kutarisa mawebhusaiti seHoneybeeHealth.com yemishonga yakaderera mutengo. Mishonga yakawanda iri kuendesawo mishonga uye vanachiremba vari kupa mishonga yemazuva makumi mapfumbamwe ekuderedza kufamba, anowedzera.

Ehezve, kana iwe uchinzwa senge mushonga wako usiri kushanda kana iwe uri kusangana nezvinonetsa zvinokanganisa, taura nachiremba wako. Nguva dzose taura mibvunzo yako uye zvinokunetsa.

Dzidzira maitiro ekuruma-akakura

Austin-based psychotherapist Kirsten Brunner, LPC, akagovana mazano aya ezviitiko zvidiki asi zvakakosha zvinobatsira:

• buda panze kuti unakirwe nemhepo yakanaka
• gara mumotokari kuti uwane mweya wako
• kugeza inopisa
• gadzira zvaunonzwa nemumwe wako
• tarisa inosetsa kana inokurudzira show

Mangwanani ega ega, Brunner anofarira kuridza mimhanzi yechinyakare mukicheni yake: "Inodzikamisa mhuri yese."

Tarisa pane zviitiko zvinokuzadza iwe

Ita izvi kana uri wega uye nevana vako.

Izvi zvinogona kureva kushanda panoverengeka yako uye kuverenga mabhuku ako aunofarira kumwana wako. Zvinogona kureva kuvadzidzisa kubheka brownies uchiimba nziyo dzeDisney - sezvawakaita naamai vako. Zvinogona kureva kupenda kana kudzidza mutauro mutsva pamwechete, nekuti ndizvo zvauri kufarira, futi.

Tsvaga nzira dzekugadzira dzekubatanidza

"Zvakaoma kwazvo kuti vabereki vaenzanise nguva yavo nemamwe maratidziro evamwe vabereki kuti vabatane," akadaro Torres. Asi hazvireve kuti kubatana hakugoneke. Semuenzaniso, Torres anoda iyo app Marco Polo, iyo inoita kuti utumire mameseji evhidhiyo kushamwari dzako dzavanogona kuteerera chero nguva.

Iwe zvakare unogona kutanga maviri-emunhu bhuku kirabhu kana kuronga nguva yekurovedza muviri: dzidzira iyo yoga pamusoro peZoom, sangana kune kuchovha bhasikoro, kana kufonerana iwe uchifamba uchifamba uchitenderedza block.

Iva munyoro newe

Kuzvinzwira tsitsi kunogona kubatsira mukubata kwehutano hwepfungwa, kunyanya kana uchinge uchinetseka uye uchishushikana mupfungwa. Pamazuva akaoma, bvuma kuti uri kuomerwa nekudzikisira zvaunotarisira, anodaro Torres - uchizvipa mvumo isina nyadzi yekusvetuka mabasa epamba, kudya chimwe chikafu chakaomeswa nechando, uye kuwedzera nguva yechidzitiro yevana vako.

Zviyeuchidze kuti uri kuita nepese paunogona napo, inowedzera MacMillan. Zvibvumire kuti unzwe zvaunonzwa - uye chema paunenge uchida.

Kana iwe uchinzwa udyire kutarisira hutano hwako hwepfungwa, yeuka kuti uri munhu wenyama uyo anofanirwa kunzwa uye kupora - kungofanana nechero ani zvake.

Uye kana uchiri kunzwa uchipesana, funga fananidzo iyi kubva kuBrunner: Kuva mubereki "ndiko rwendo rurefu uye rwakaoma kupfuura rwese rwuripo."

Saka, sekuzadza kwaunoita tangi rako remafuta, tarisa mafuta ako, uye wedzera mweya kumatayi ako rwendo rurefu rwemotokari, "unoda kuve nechokwadi kuti wakasimudzwa mupfungwa nepanyama" yeimwe yeakanakisa mauya ' ll ever experience.

Margarita Tartakovsky, MS, anoshanda akazvimirira munyori uye anoshamwaridzana mupepeti paPsychCentral.com. Anga achinyora nezve hutano hwepfungwa, psychology, chimiro chemuviri, uye kuzvitarisira kweanopfuura makore gumi. Anogara kuFlorida nemurume wake nemwanasikana wavo. Unogona kudzidza zvakawanda pa www.margaritatartakovsky.com.