N'chifukwa chiyani nkhawa imakhala yoopsa?
Choyamba, nkhawa ndizoopsa chifukwa zimachepa mphamvu za thupi lathu, zimachepetsa chitetezo chokwanira, kukumbukira, kupirira. Pogonjera, timakhala osatetezeka ndipo timatha kudwala matenda akuluakulu. Kulimbana ndi zovuta zapadera, kusokonekera maganizo kungapangitse, vuto la chimbudzi ndi, chifukwa chake, kulemera, mavuto a kugona ndi maonekedwe - mukhoza kulemba mosalekeza.
Zomwe zimakhala zovuta kwambiri ndizovuta kwa iwo omwe alibe chitetezo chokwanira cha maganizo komanso sali bwino. Choncho, nkofunika kulimbitsa thupi mozama, osati kupatsa matendawa mwayi.
Njira yothetsera mavuto.
Pamene mukumva mavuto omwe akukula, tsiku ndi tsiku muyenera kumverera mitsempha yanu, musamayembekezere zizindikiro zoyamba za kuvutika maganizo ndi zotsatira zina za nkhawa. Phunzirani kulamulira thupi lanu. Choyamba, samverani ntchito zonse zofunika za thupi lanu: palpitation, kupuma, kugona, chilakolako ndi zochitika. Kodi zonse zili bwino kuchokera pamwambapa?
Pofuna kuchepetsa mphamvu ya nkhawa, kuyeretsa moyo wanu. Ganizirani momwe mungagwiritsire ntchito tsikuli komanso zakudya zanu ndi kumamatira. Muyenera kudya nthawi zonse, kuphatikizapo mavitamini anu a zakudya, kukana chakudya chokhwima kwa nthawi yonse yovuta. Kugona kumafunika ma ola 8 mpaka 9 patsiku, ngati muwona kuti mukusowa nthawi yochuluka, mugwirizane ndi nthawi yovuta.
Ngati mukumva kuti kuthamanga kwanu kukufulumira, ichi ndi chizindikiro choyamba chomwe nkhawa imabwera. Pano, kupuma kupuma ndi kothandiza. Tengani kupuma kwakukulu ndi kutentha, kuzigwiritsanso ndi zochepa, yesetsani kusunga mapapo ngati mpweya momwe mungathere.
Pofuna kuthandizira thupi kuti ligonjetse nkhawa ndi kuchepetsa zotsatira zake zoipa, nkofunika kuti ntchito yowonongeka ndi yopuma. Kwa ichi, kuthamanga, mabokosi, kumenyana, ndi kuphunzitsa mphamvu ndizokwanira. Koma njirazi ndizosautsa, choncho amayenera kukhala oyenerera ndi zinthu monga yoga, kuyenda ndi akavalo, kusambira, kusamba. Zinthu zakuthupi zimapereka katundu wofunikira kuti athandize thupi ndi liwu, koma ayenera kukhala ndi maganizo oipa. Ngati simukuwerenga bwinobwino chiwerengero chovomerezeka cha katundu, ndiye kuti kutopa kwa thupi kudzangowonjezera mkhalidwe wamaganizo. Panthawi yovutayi, musakhale ndi cholinga chokwaniritsa zotsatira zochititsa chidwi mu masewerawa. Chinthu chokha chimene chiyenera kuwonetsedwa ndi chikhalidwe chabwino. Choncho, tcherani khutu ku chakudya, kupumula ndi kuchita masewera olimbitsa thupi, izi zimapangitsa thupi kudzuka, kulimbikitsa ndikugwira ntchito mu boma lomwe liri bwino. Mudzaphunziranso kupumula ndikugwira ntchito kuti musagwiritse ntchito malo osungiramo zinthu zonse ndipo musawonjezere kupanikizika, komwe kumadzetsa chitetezo china.
Njira yothetsera maganizo.
Choyamba, ndikofunikira kuyang'ana mkhalidwewo kunja. Yang'anani pa chilichonse ndi maso a anthu omwe akukhudzidwa kwambiri ndi vutoli. Ikhoza kukhala achibale anu ndi abwenzi, anzanu ogwirizana ndi abwenzi, osadziwika chabe. Tangoganizani zomwe akuwona kuti ndi zolondola komanso zolakwa zanu. Yerekezani zotsatira za zomwe mukuziwona ndikuyesera kuganizira.
Ndiye yesetsani kupeza njira yothetsera vutoli. Palibe nkhawa imene ingachepetse ngati vutoli silichotsedwa. Zomwe zikhoza kuchitika, ngati simukuchita ndiye kuti thupi limagwiritsidwa ntchito. Mutha kusiya kukhumudwitsa, ndikuyamba kuunjikana, zomwe zingayambitse kupsinjika maganizo ndi kutopa kwa mantha. Kusemphana kambiri kungayambitse kusokonezeka kwakukulu m'kugwira ntchito kwa thupi.
Kuti muchite izi, fufuzani munthu, zokambirana zomwe zingakuthandizeni kupeza chisankho cholimbikitsa kwambiri. Kungakhale munthu wapafupi amene mumamukhulupirira, yemwe maganizo ake ndi ofunikira kwa inu, omwe amakukondani. Ngati munthu woteroyo salipo, katswiri wa zamaganizo amatha kuthandiza kwambiri.
Musazengereze, yesetsani kuyesetsa kwanu kuthetseratu chifukwa cha nkhawa, ngati muli ndi mwayi wochitapo kanthu. Ndipo musamaope kutenga udindo wanu nokha, chifukwa ngakhale zolakwitsa zotheka ndizofunika kwambiri ndi chitsimikizo kuti nthawi yotsatira izi zidzakhala zosavuta.
Nthawi zina nkhawa zimatikhudza kwambiri. Kufooka, kutopa kwanthawi yaitali , kusasamala ndi kupanikizika - izi ndizo zotsatira zowonjezereka. Ndikofunika kuphunzira momwe mungamvere vutoli ndipo musadzitengere nokha ku mavuto aakulu. Kudzisamalira nokha ndi thanzi lanu ndi kophweka kusiyana ndikumakumana ndi mavuto alionse. Yesetsani kukhala omangika, kotero kuti nkhawa ingakhoze kupweteka, koma musasokoneze mgwirizano womwe munalenga.