Kupsinjika maganizo ndi maganizo oipa omwe amapezeka motsutsana ndi mavuto, matenda, mantha ndi thupi. Kusokonezeka maganizo kumakhudza kwambiri thanzi la munthu ndipo kungayambitse kuvutika maganizo. Choncho, nkofunika kwambiri kuti mudziwe momwe mungapiririre nkhawa.
Kodi mungaphunzire bwanji kuthana ndi kupanikizika?
Musanaphunzire njira zothetsera nkhawa, dziwani kuti dziko lino siloipa nthawi zonse. Kanthawi kochepa komanso osagwedezeka kwambiri, kuchotsa munthu kumalo otonthoza, kumamulimbikitsa kusintha moyo wake, kudzipangira yekha, ndi zina zotero. Mwachitsanzo, nthawi zina kugwedezeka kuntchito kungachititse munthu kupeza malo abwinoko.
- Imodzi mwa njira zabwino kwambiri zothetsera nkhawa ndi njira zamadzi . Kusamba kapena kusamba kwafungo lokoma kumatanthawuza kutsutsa kupsinjika maganizo ndipo mwamsanga kumathandiza kuthetsa, kuchotsani maganizo okhumudwa ndikukhala bwino. Ngati n'kotheka - kusambira mu dziwe lachilengedwe, lingakuthandizeni kuchotsa kutopa ndikuyendetsa bwalo. Mukhoza kupeza mtendere wa m'maganizo musadumphire - onani njira ya mtsinje, mvetserani kudandaula kwa mtsinje, mkokomo wa mvula kapena mafunde a m'nyanja (omwe akukhala kutali ndi gombe angagule diski ndi zida zotsitsimula).
- Njira yabwino yothetsera nkhawa ndiyo kupanga chithandizo chamakono . Maluso ndi luso ndi zosiyana kwa aliyense, koma kuchita china chilichonse chothandiza kumachotsa nkhawa ndikuchotsa mavuto. Chitani zomwe mumakonda - kujambula, kuwonetsera, kuwotchera, kujambula, kukongoletsa, kumanga, kupanga. Zokoma bwino zimachepetsa nkhawa yoimba chida choimbira (kapena kumvetsera nyimbo), mukhoza kutaya pamtima pamapepala polemba ndakatulo kapena nkhani.
- Kulankhulana ndi chilengedwe ndi zinyama kumathandiza kupeza mtendere. Kuyenda kudutsa m'nkhalango kapena paki kumapereka chidziwitso cha chisangalalo, kubwezeretsa umoyo, kumachepetsa chisangalalo cha mantha, kumateteza chitetezo cha mthupi komanso kukanika. Chithandizo chodabwitsa kuti muthane ndi nkhawa ndi nyama. Ochiritsira abwino ndi amphaka, agalu ndi akavalo, koma ambiri amachiritsi akhoza kukhala mchiritsi aliyense amene amakonda mwini wake. Kuyankhulana ndi nyama kumathandiza chifukwa cha kusowa tulo, nkhawa, ndi mantha opanda nzeru.
- Zina mwazinthu zimatsutsanso nkhawa: zipatso ndi ndiwo zamasamba zofiira, chikasu ndi lalanje, chokoleti, marmalade, uchi. Zoterezi zimalimbikitsa kupanga serotonin ndikuthandizira kuthetsa ndi kuthetsa mavuto.
Kuti mupirire kupsinjika kwakukulu, njira zodzikongoletsa zimathandizanso, makamaka kusisita. Kugwedeza kwa minofu, yomwe nthawi zonse imapanikizika mu nthawi ya kupanikizika, imabweretsanso mthupi ndi m'maganizo, imalimbitsa dongosolo la mantha ndi chitetezo chokwanira.
- Amathetsa nkhawa ndi masewera . Amuna ndi othandiza kuchita masewera, kumenyana, bokosi, amai-yoga, kuvina, kuthamanga, kusefukira kapena kusambira. Zolemera zakuthupi zimachulukitsa kumasulidwa m'magazi a endorphins, chifukwa cha zomwe munthu amamverera akusangalala ndi kudzidalira kwambiri mwa iyeyekha.
- Akatswiri a zamaganizo amalangiza kuthana ndi vutoli mothandizidwa ndi mankhwala opatsirana . Mukhoza kugula nyali zapadera pa izi, koma ndi bwino ngati mumayenda kunja kunja kwa kuwala, ndipo pakhomo muziika magetsi ambiri.
Njira yabwino yothetsera nkhawa ndi kusailola kumoyo wanu
Kupewa kupanikizika:
- Konzani moyo wanu - izi zidzakuthandizani kudabwitsa zodabwitsa zambiri, mavuto ndi nthawi;
- kufufuza mokwanira zenizeni - kuika patsogolo ntchito zokhazokha zomwe zingakupulumutseni ku zolakwitsa ndikusowa;
- kutsogolera moyo wathanzi - kudya koyenera, kuchita masewera olimbitsa thupi, kusiya kusuta ndi kumwa mowa kumalimbitsa thupi, kuwonjezera kukana maganizo ndi mphamvu;
- Pezani nokha - zotsatira zabwino kwambiri pa dongosolo lamanjenje lidzakhala ndi ulendo wopita ku cinema, msonkhano ndi abwenzi, ulendo wawung'ono;
- Musamangidwe pa zolakwitsa - muzitengere monga chidziwitso ndikukhala moyo wopanda nkhawa!