Kodi mumadabwa kwambiri pamene mvula yambiri kunja kwawindo imakhala yakuda komanso imvi, ndipo tsikulo likucheperachepera? Mmawa wam'mawa umakhala woyesedwa weniweni, simukufuna kugwira ntchito, anzanu akukukhumudwitsani, nkhawa zapakhomo zimayambitsa kukhumudwa ndikufuna kuthawira kumapeto a dziko kuchokera pa zonsezi. Chithunzi chodziwika bwino? Osadandaula, nthawi zambiri zimachitika m'dzinja - kuvutika maganizo kwa nyengo. Zomwe mungazizindikire m'nthawi ndi zomwe mungachite, pamene muli ndi maganizo oipa, ndipo mutha kukambirana pansipa.
Kwenikweni, kuvutika maganizo kuli kosiyana. Nyengo ndi mawonekedwe "ochepa kwambiri". Apa ndi pamene chirichonse chikuwoneka kuti chiri bwino, palibe kusintha kwakukulu kapena zovuta pamoyo, koma amphaka chikwi akungoyamba pa miyoyo yawo ndipo sakufuna kuchita chirichonse, palibe amene akufuna kuwona ndi kudziwa. N'zosavuta kupirira vutoli kusiyana ndi mitundu ina yachisoni, koma izi sizikutanthauza kuti muyenera kuyamba zonse zokha. Mkhalidwe wambiri wa kupsinjika maganizo ndi kukhumudwa kungayambitse chitukuko chenicheni chachikulu ndi mavuto, komanso palinso kusokonezeka kwa psyche.
Palinso ziwerengero zina, malinga ndi zomwe akazi a zaka zapakati pa 25 ndi 44 ali ndi mwayi wokhala ndi vuto la nyengo (monga, ndithudi, wina) kusiyana ndi amuna. Zoonadi, izi nthawi zambiri zimachitika chifukwa cha matenda osokoneza bongo, matenda opatsirana am'mawa, nthawi yobereka komanso kutha kwa nthawi. Inde, ndi vagaries wa nyengo, amayi amachitira zinthu molimbika komanso mozama.
Kuvutika maganizo kwa m'dzinja - kodi ili ndi vuto lanu?
Mudzadabwa, koma palinso matenda apadera - matenda osokoneza bongo. Imeneyi ndi mtundu wapadera wa kuvutika maganizo kumene kumachitika m'nyengo yachisanu ndi yozizira. Chimake cha dziko lino kawirikawiri chimapezeka mu October ndi November. Zimadziwika kuti kuvutika maganizo kumabweretsa chisokonezo cha kulankhulana pakati pa neurons, chifukwa cha kusagwirizana kwa mitundu itatu ya mankhwala mu ubongo - norepinephrine, serotonin ndi dopamine. Ndizigawo zomwe zimapereka zizindikiro zamagetsi pakati pa maselo a ubongo. Choncho m'dzinja chiwerengero cha mankhwalawa akudumpha kwambiri. Koma si onse mofanana - pali anthu amene kusintha kwa nyengo ndi chikhalidwe cha tsiku ndi tsiku sizimakhudza. Kuti mupeze matenda a nyengo, muyenera kuonetsetsa kuti muli ndi makhalidwe abwino m'zaka ziwiri zapitazi panthawi imodzimodziyo. Mwachitsanzo, ngati muli ndi maganizo oipa nthawi iliyonse yophukira, kusungunuka ndi kusokonezeka - mumadwala chifukwa cha nyengo.
Mu 1987, bungwe la American Psychiatric Association linalembetsa mkhalidwe woterewu monga vuto la nyengo. Mtundu uwu wa kupsinjika maganizo umagwirizanitsa ndi kusowa kwa dzuwa lachilengedwe, lomwe limayambitsa kuchepa kwa mahomoni a chimwemwe - endorphin ndi serotonin. Komabe, khungu lathu limapanga vitamini D, zomwe zimatipangitsa kukhala ovuta kwambiri komanso amanjenjemera pamene choipa kwambiri chimakhala chikhalidwe cha moyo. Kuchepetsa kuchuluka kwa kuwala kwa chilengedwe kumabweretsa kuwonjezeka kwa hormone ya melatonin, yomwe imayambitsa kayendetsedwe ka kayendedwe kabwino ka thupi la munthu. Iye ali ndi udindo wa tulo, kutentha kwa thupi ndi chilakolako, chomwe chimamveketsa kuwonjezeka kwa kudya mu kugwa. Maola ochepa dzuwa ndi madzulo - nthawiyi imalimbikitsa kusungunuka kwa melatonin, yomwe imafikira pamtambo wake wonse.
Zizindikiro zimakhala zovuta kuvutika maganizo
Zizindikiro za kupsinjika maganizo zimaphatikizapo kugwa kwa zovuta zonse zomwe zimasintha m'maganizo: khalidwe, mphamvu yolankhulana, kutalika kwa kugona, kugonana ndi kugonana ndi kusintha kwa njala. Zizindikiro zazikulu ndi izi:
- kudzichepetsa, makamaka kugonana kwabwino;
- lingaliro la kusowa thandizo, kutopa kwanthawi zonse, kukhumudwa ndi kusasamala;
- kusamalitsa;
- kugona tulo kapena kugona mopanda phokoso;
- kusintha kwadzidzidzi m'malingaliro;
- chilakolako chochulukira ndi chilakolako choyera cha zakudya zokhala ndi zakudya;
- kusowa kwa kugonana.
Zomwe mungachite pamene mukuvutika maganizo komanso kusokonezeka maganizo
- Chakudya chopatsa thanzi komanso chopatsa thanzi
Zimadziwika bwino kuti zakudya zabwino zimangothandiza kuthana ndi kuvutika maganizo, komanso zimathandiza kuchiza matenda ambiri. M'dzinja, kuchepa kwa kutentha kwa thupi kumabweretsa kuwonjezeka kwa mlingo wa melatonin, zomwe zimayambitsa anthu kudya zakudya zamakono. Ndipo ngati mukuwonjezera nkhawa ndi kuwonjezeka kwa njala, izi zimakhudza kulemera kwanu. Choncho, m'pofunika kuonetsetsa kuti thupi limapatsidwa zakudya komanso kudya zakudya zabwino zowonjezera mavitamini ndi mchere. Thandizo mu izi zingakhale masamba, mtedza ndi nyama (bwino kupewa nyama yofiira, kudya nsomba zambiri ndi nkhuku). Samalani mbatata, kaloti, maapulo ndi masamba a masamba. Chiyambi chabwino kwa tsiku ndi chakudya cham'mawa chokoma ndi chopatsa thanzi: madzi atsopano omwe amakupangitsani kuti mukhale olimba masana. Kuwonjezera apo, m'dzinja ndi kofunika kuwonjezera kudya kwa vitamini C, chitsulo ndi nthaka. Ndipo kuti mudzibweretsere chimwemwe chaching'ono - idyani pang'ono chokoleti chamdima tsiku lililonse, momwe mulibe 70% ya kakale. Ichi ndi njira yabwino kwambiri yolimbana ndi maganizo oipa komanso kuvutika maganizo.
- Masewera ndi othandiza kwambiri kuposa antidepressants!
Njira yoyendetsera njira yolimbana ndi kuvutika maganizo. Kuchita masewera olimbitsa thupi "kumabweretsa" maganizo okhumudwitsa ndikusintha maganizo. Kubweretsanso zifukwa zogwirira ntchito ndi moyo wamba. Ndi bwino kuchita kunja - kuthamanga kwa ndege, kuthamanga kapena kungoyenda paki patsiku lalitali. Ndiye abale athu ang'onoang'ono, makamaka agalu, angathandize. Kuyenda ndi kusewera mu chilengedwe ndi nyama ndi njira yabwino kwambiri yothetsera vutoli, ngakhale vuto lalikulu kwambiri.
- Dzichepetseni nokha
Nyengo yachisanu ndi yoyenera njira zodzikongoletsera zomwe sizikuvomerezeka mu kasupe ndi chilimwe. Mwachitsanzo, kupita kukachipatala kungakuthandizeni kuti musamangokhalira kuganiza bwino. Musaiwale zachipatala cha amayi ambiri ogula, zomwe zimagwira ntchito ngati munthu wodetsa nkhaŵa kwambiri, amatha kukhala ndi maganizo oipa ndipo amatsitsimutsa maganizo.
- Kuwala kwina!
Kuchiza kwa kuvutika maganizo m'dzinja makamaka bwino kumadutsa mwa kuunika. Koma machiritso ali ndi kuwala kokha ndi mphamvu yaikulu kwambiri kuposa 200 Watts., Chifukwa izi ndi kwenikweni mdima wosavuta pa tsiku lamitambo. M'nyengo yozizira, pamene thambo likuwonekera, kuwala kwake kumadutsa ma watt 1000.
- Valani zovala mu mitundu yowala
Mutha kuiwala za zovala zoyera ndi zakuda. Ndi bwino kusankha mitundu yowala - wachikasu, lalanje, wofiira ... Kuwala kumene kumakhala ndi maonekedwe abwino ndi kumangika maganizo, kuphatikizapo zibangili zokongoletsera, zimatha kuchita zodabwitsa. Kuwonjezera apo, iwo adzakhala chikumbutso chokwanira cha chilimwe chapitacho ...
- Gonani kwambiri
Zakhala zikudziwika kale za machiritso a tulo. Madzulo, khalani osamba ndi madzi amchere kapena mafuta ofunikira - izi zidzakuthandizani kwambiri pa tulo. Ngati simugona mokwanira, pitani kukagona kale. Iyi ndi mfundo yofunika kwambiri m'dzinja, pamene thupi limatopa kwambiri, ndikubwezeretsa pang'onopang'ono.
- Pezani chizolowezi chatsopano
Chabwino, kapena osaponyera wakaleyo. Samalani ntchito iliyonse yamtendere - mosasamala kanthu kuti ikuyang'ana mafilimu akale, kuwerenga buku labwino kapena kumvetsera nyimbo zomwe mumakonda. Kuvutika maganizo kumapulumutsidwanso mwa kusonkhanitsa chinachake. Kubwezeretsanso kwa misonkhanowu nthawi zonse kudzawonjezera maganizo.
- Chikondi!
Ndicho chimene muyenera kuchita, pamene maganizo oipa, akuwoneka, sangathe. Palibe kukayika kuti kusintha kwa kutsogolo kwa mtima kumabweretsa kugwedeza ndi kukongoletsa nthawi yayitali yamasika. Kafukufuku amasonyeza kuti kukondana sikumangokhala zochitika zokha. Izi ndi chifukwa cha kusintha kwa thupi lathu. Amayamba kupanga zinthu zambiri ndi mahomoni, omwe ali ofanana ndi mankhwala ndipo amachititsa "kudalira." Mwachitsanzo, kaphatikizidwe ka dopamine ndi ofanana kwambiri ndi chikondi ndipo imayambitsa mphamvu yatsopano, zowonongeka, chidwi chachikulu ndi ntchito yogwira ntchito. Hormone iyi imayambitsa machitidwe ndi kukopa, chisangalalo ndi kumverera kokondwa kwathunthu. Serotonin, nayonso, imayambitsa mtima ndipo imatha ngakhale kukhumudwitsa kwambiri. Madokotala awiri a hormone amatchedwa "mahomoni achikondi." Iwo amapanga lingaliro lamtendere. Ndipo potsiriza, adrenaline, yomwe imakhala ndi zinthu zodabwitsa ndi ife. Ndi chifukwa cha iye kuti pali kumverera kuti mtima umawoneka kuti umachokera mu chifuwa tsopano.
Akatswiri amanena kuti chiwerengero cha anthu achimwemwe mofanana ndi nyengo yabwino - dzuwa ndi kuwala, anthu ambiri akusangalala komanso akusangalala. Izi ndi zoona, koma sitiyenera kuiwala kuti chilichonse chimadalira pa ife eni. Timasankha momwe tingayambire tsiku latsopano, ndi momwe tingadziwire dziko lozungulira. Nthawi iliyonse imapanga chithumwa chake, koma ngati tiyang'ana mozama, tikhoza kupeza chinthu chabwino komanso m'nthawi yamadzinja.