Chirwere chezana remakore chinoita kuti zvisakwanise kutarisisa nenzira inoziva mune zvese zviri kuitika ndeye kushushikana mupfungwa kurasikirwa, iyo inotsanangurwa munyaya ino.
Kushanda zvakapfurikidza ndicho chikonzero chokurasikirwa nendangariro.
Chii chinorehwa nekusagadzikana mupfungwa kurasikirwa?
La kushushikana mupfungwa kurasikirwa Icho chirwere chakajairika, uko iyo yekuziva system inotadza nekuda kwekunetseka kwakanyanya, kushushikana uye kunetseka. Unogona kukanganwa nhaurirano, kugadzwa, mazita, chimwe chinhu chekutenga, kukanganwa chimwe chinhu chakamirira, kunyangwe chinhu chakakosha kuita.
Dzimwe nguva inotanga nekusarangarira mamiriro ezvinhu apo isingapiwi kukosha kukuru, kutozosvikira yasvika padanho rekutanga kukanganwa zvakakosha, zvichikanganisa zvakananga maitiro emunhu.
Ndangariro inomirira pfuma huru inofanira kukosheswa netarisiro chaiyo uye noungwaru; zvisinei, zvingangoitika panguva yakanakisisa yehupenyu uye chiyeuchidzo chinodiwa uye chinogona kukundikana.
Izvi hazvirevi kuti iwe uri muhupo hwekuora mwoyo, asi inogona kuva mugumisiro wekushungurudzika kusingaperi uye nzira yekufunganya inopfuurira nekufamba kwenguva, izvo zvinokanganisa basa reuropi, zvinokanganisa zvakananga chiyeuchidzo.
Uropi hunonyanya kukoshesa mararamiro aungave uine uye nzira yaunobata nayo kuzvidya mwoyo kwemazuva ose, kunetseka uye kushungurudzika.
Muverengi anodiwa, tinokukoka iwe kuti utevere uye uverenge chinyorwa chedu pamusoro pe kudzora pfungwa uye iwe uchakwanisa kudzidza zvishoma nezve zvikonzero zvakasiyana zvekurasika kwendangariro.
Sainzi, kushushikana mupfungwa kurasikirwa
Uropi hunonyanya kukoshesa mararamiro ehupenyu hwemunhu uye nzira iyo inogona kubata nayo kushushikana uye kusagadzikana kwekutya kunova zuva nezuva. Kuve iyi rhythm yekushungurudza inozivikanwa sekushushikana, chikonzero chinoyera kurasikirwa kwendangariro; kunyange zvazvo inogona kurapwa nokuda kwekupora kwayo.
Iwe haufanirwe kufuratira zvingave zvichiitika, kudzivirira chero chirwere chakadai seAlzheimer's kana dementia uye neurodegenerative. Zvidzidzo zvakawanda zvakasimbisa kuti cortisol, steroid kana glucocorticoid adrenaline iyo inosunungurwa mukupindura mamiriro ezvinhu anotambudza, inogona kukonzera kurasikirwa kwendangariro.
Kana cortisol ichiwedzera mune imwe nguva zvishoma kudarika maitiro ayo enguva dzose, hairevi kune chero njodzi; kuwedzera kushoma mune iyi adrenaline panguva yakatarwa, inowedzera kutenderera kwendangariro nyowani.
Chii chinotyisa ndechekuti kusunungurwa kunoitika nguva dzose uye nemavhiki kana mwedzi. Ichava panguva iyoyo apo kuchava nekurwisana kuyeuka zvipupuriro uye kudzorera zvimwe zvinotoshanda.
Zviratidzo zvekunetseka mupfungwa kurasikirwa
Iyo nguva yaunotanga kunzwa zviratidzo zvakasiyana kubva kune zvakajairwa muhupenyu hwezuva nezuva, iwe unofanirwa kuterera; Kurasikirwa kwendangariro kunokonzerwa nekushushikana kunogona kuzviratidza nenzira dzakasiyana:
zvakasiiwa zviri nyore
Kukanganwa kwerudzi urwu kunoitika zuva nezuva uye pakutanga hakufanirwe kuve kwakakosha. Kureva kuti, kana usingayeuki kwawakasiya makiyi ako, kana kuti hauyeuki kwawakaisa foni yako, unokanganwa zvawanga waronga kutenga, hauyeuki kuti terevhizheni iripi, pakati pezvimwe zvakadaro. mashoko akawanda anowanzo kanganwa.
Kusiiwa kwakaoma
Muchiitiko ichi, pavanokanganwa mazita evanhu vanozivikanwa uye nzira dzinoshandiswa kushanyira kakawanda, kana nhamba dzenhare kana password yepurasitiki yebhangi inogara ichishandiswa, pakati pevamwe.
Zvimwe zvakakomba kana zvakanyanya kusiiwa
Kukanganwa uku kurasikirwa kwendangariro nekuda kwekushushikana yakanyanya kukurumidza kana kusagadzikana kusingaperi, ndiko kuti, inogona kuitika mushure mechiitiko chinotyisa.
Inguva iyo imwe kana akati wandei ehupenyu hwenguva dzose anokanganiswa kana kukuvadzwa nemamiriro ezvinhu ekusarangarira kunyora zita rako pachako, uchikanganwa zvachose mamiriro ezvinhu muhupenyu hwako, usingayeuke kuti une makore mangani, pakati pevamwe vazhinji.
zvinhu uye zvikonzero
Nguva yakakwirira yekukurumidza inoteverwa nekufamba kwenguva kana kusagadzikana kusingaperi kunokwanisa kukonzera kushayikwa kwekugona kufambisa kutarisirwa zvakakodzera kumiyedzo yenzvimbo yatinozviwana tiri mairi.
Kuti uomese ruzivo uye nemusoro, munhu anofanira kunge achiziva uye ari pakati; kuitira kuti uropi hukwanise kunyatsoita ruzivo uye kuunganidza mundangariro. Kana maitiro aya asingashande nemazvo, zvichanetsa kurangarira ruzivo.
Panguva iyo iwe une hanya huru, kuvapo kwekutya kusina musoro kana kuvapo kwekunyanyisa, iwe unogona kunge uchikuvadza nzira yekusimbisa, kuchengetedza uye kununura ruzivo kubva mundangariro.
Zvinokonzera
Zvikonzero zvinokonzeresa umo kurasikirwa kwendangariro kunogona kumuka kunogona kunyorwa pazasi:
zviitiko zvinoshungurudza
Mhosva idzi dzinorambira dzakavezwa mundangariro uye chiitiko chimwe chete chinokwanisa kuuya kuzomiririra mupfungwa nguva nenguva kunyange kusvika pamwero wekurasa kana kuvhara ndangariro dzisina chekuita nezvakaitika. Yakanyanya kutetema nguva, inogona kutungamirira kune post-traumatic stress disorder kana PTSD.
rarama uchinetsekana zvikuru
Panguva iyo iwe paunonyanya kushivirira, pfungwa dzako nemaitiro ekutarisa zvinowanzoiswa pakati pechinhu chimwe chete. Saizvozvowo, zvakaoma kugadzirisa kubvunza uye kukurudzira kubva kune imwe nzvimbo yekunze.
Generalized Anxiety Disorder kana GAD
Kuvhiringidza uku kunoitika panguva iyo munhu anenge ari mumamiriro ekushungurudzika uye tsinga kweinenge 6 mwedzi.
Kuvhiringidzika kwekutya kana kurwisa kunetseka
Memory inokanganiswa kana munhu wacho asangana neaya akasiyana acute kusagadzikana kurwisa.
Obsessive compulsive kusagadzikana kana OCD
Vanhu vanotambura nerudzi urwu rweOCD vanoda kuita tsika dzavasingagoni kudzivisa; zvisinei, vanozviti inonzwa yakagadzikana kana kuti yakachengeteka. Nokudaro, kuzvipira kwako kunonangidzirwa zvizere paidzi ndangariro.
Chii chaunofanira kuita?
Iyo nguva yaunonzwa kuti uri kurasikirwa nendangariro kana ndangariro mumwedzi ichangopfuura uye kuti hazvina kujairika, zvinodikanwa kushanyira nyanzvi mumunda. Muzviitiko zvakawanda izvi zvinokonzerwa nekudya kwakashata, kuderera kwevhitamini D kana B12.
Nenzira imwecheteyo, kukanganisa kwakadai se hypothyroidism kunogonawo kusimbisa kusiyana kwekuziva uku. Nokudaro, kuti udzivise kuzvidya mwoyo, zvinokurudzirwa kudzora nenyanzvi dzine unyanzvi.
Mhinduro dzekudzivirira kurasikirwa kwendangariro nekuda kwekushushikana
Kuburikidza nezvidzidzo zvakasiyana-siyana, zvave zvichizivikanwa maitiro ekugadzirisa matambudziko akasiyana kana matambudziko avangave vachitambura, zvinodikanwa kugadzirisa mhedzisiro inokonzerwa nekushushikana.
Kuitwa kwemaitiro akasiyana-siyana kunobvumira uye kunodzivirira zvinogona kuitika mundangariro kukuvadzwa kunotungamirirwa nechinhu chinoshungurudza. Pakati pehunyanzvi hwakasiyana hwekukunda kurasikirwa nekurangarira nekuda kwechinhu ichi, zvinotevera zvinokurudzirwa:
Ongorora mamwe marudzi enhau kune dambudziko rimwechete
Iwe unofanirwa kuziva kuti muviri unobata sei kune dambudziko: kuoma kwetsandanyama, kukakavara mumutsipa, musana, shaya, kurova kwemoyo nekukurumidza, uye kumwe kuita kwakasiyana nekwakajairika.
Kunetsekana hakurapwi nokufuratira manyuko iwayo anotitorera kudzikama; ndezvekutarisana nemamiriro ezvinhu aya anotyisidzira chiso nechiso, kuisa zvinokosheswa, kugadzirisa, kutora kutonga pamusoro pechokwadi chako pachako.
Sezvo dzimwe nzira dzekukwanisa kumira dzichisiyaniswa, mwero wekushushikana unodzikiswa zvakanyanya sezvo usingazo nzwisisike sechisina mhinduro uye kuti hapana chingafungidzirwa.
Nakidzwa nemasikirwo
Kamwe kamwe pavhiki zvakakosha kumhanya kana kutsauswa mumasikirwo, kukwanisa kuzviteerera pamusoro pezvaunoda uye zvido zvako.
kusangana neshamwari
Izvo zvinodikanwa kugovana neshamwari uye mhuri kakati wandei, zvirinani, kuti ugone kuseka kusvika waseka, unakirwe uye uchirangarira.
Dzidzira
Nzira yekudzikamisa muviri pachiyero chehomoni uye kugadzirisa chepfu nemasikirwo, kurovedza muviri uye kuzorodza muviri kuburikidza nemitambo. Kufamba zuva nezuva kunobvumira kurovedza kwepfungwa kunodiwa kuderedza kushushikana.
Kuzorora uye maitiro ekufema
Maitiro akadai seKufunga akakodzera chaizvo kurapa kushushikana. Pamusoro pezvo, zvidzidzo zvesainzi zvakatungamirwa naDr. Philippe R. Goldin, kubva kuYunivhesiti yeCalifornia, zvakaratidza kushanda kwehunyanzvi. Kushandisa nzira dzakasiyana-siyana dzekufema kunobvumira oxygenation yakakwana yeuropi.
Kudya zvine hutano
Chengetedza kudya kwakadzikama, kusanganisira kudya kwakanaka muvhitamini kuuropi; zvakadai semiriwo mitsva, oatmeal, mvura yakawanda, michero, chamomiles, valerian teas, zvose magnesium zvinowedzera zvinobatsira kudzivirira uropi kubva pamigumisiro yekushungurudzika kwepfungwa.
Rovedza kuisa pfungwa uye ndangariro
Parizvino kune mapurojekiti ekuongorora ekiriniki anogonesa kubatsira kuona mamiriro ekuziva uye nekuagonesa kuburikidza nemaekisesaizi anonakira uropi munzvimbo dzine hutera huripo.
CogniFit ndeimwe yepasirese yakavimbika uye nehunyanzvi inoshandiswa cognitive motivation uye estimation software.
Muverengi anodiwa, tinokurudzira neruremekedzo chinyorwa chedu kudzidziswa pfungwa uye iwe uchadzidza nezve zvakanakira tekinoroji.
Zorora maawa anokurudzirwa
Kurara kunodiwa uye kurara hakuna kunyanyisa; neiyi nzira ndangariro inorasa izvo zvisiri nyore uye inodyisa shure. Paunorara, unogona kukanganwa zvishoma nezvekumhanya kwezuva rega rega uye zvisungo zvinokugumbura; kuburikidza nehope unogona kuva nesimba idzva, mazano uye kubudirira.
