Momwe mungachotsere nkhawa? Momwe mungachotsere mphamvu zamagetsi nokha? Kupanikizana ndi nkhawa kunyumba. Kodi mungabwezeretse bwanji dongosolo lamanjenje mutatha kupsinjika?

Ngati munthu ali ndi vuto pamoyo, adakumana ndi nkhawa. Izi ndi zachilengedwe. Chifukwa chake, thupi la munthu limatha kuteteza psyche yotsatira zovuta zina. Manjenje oopsa amaphatikizidwa ndi kupsinjika, omwe amakhudza bwino zomwe zili mu nkhani iliyonse. Chifukwa chake, muyenera kuphunzira momwe mungathanirane nazo.

Njira Zomenyera nkhondo

Kuchokera pamavuto omwe mungachotse. Komabe, ndikofunikira Phunzirani kuthana ndi zomwe mukumva. Mwachitsanzo, mutatha kupsinjika kwambiri, muyenera kupita njira yobwezera boma lanu labwinobwino, ndilo: Chotsani zizindikiro za kuda nkhawa. Izi zitha kuchitika m'njira zosiyanasiyana.

Pakhaka

Mutha kupsinjika pogwiritsa ntchito njirayi kunyumba. Kuthana ndi kupulumuka zotsatira zamphamvu kwambiri, Muyenera kuyesa kuchita zinthu m'njira zina.

• Kubwera kudzathandiza njira yodzidalira. Mukangoona kuti takhumudwitsa ena, timaphatikizapo kutetezedwa mwachisawawa. Yambani kubwereza mawu oti: "Tsopano zonse zidzatha. Palibe chowopsa chomwe chidachitika. " Nthawi yomweyo pumani ndendende ndikuyesera kuganiza zochepa za zoyipa. Kuthamangitsa kuyenera kugwiritsidwa ntchito nthawi iliyonse yomwe muyenera kuchita.

• Kudzithandizanso kungaperekedwenso mothandizidwa ndi phytotherapy. Pali zambiri zazomera zomwe zimatha kubweretsa malingaliro amtundu wa munthu kukhala wabwinobwino, kuti muwonjezere chisangalalo. Njira monga mitengo monga Hawthorn, Melissa, timbewu, etc.

• Kukhala kunyumba, munthu amatha kuwongolera vuto lake ndi armatherapy . Gwiritsani ntchito fungo la ylang-ykala, shoage, Rosewood, etc.

• Dziperekeni ndikupumula kwathunthu ndikutipatsa tulo tokhalitsa . Ngati mukukumana ndi katundu, ndiye kuti thupi lanu likhale ndi nthawi yobwezeretsa.

Mothandizidwa ndi katswiri

Sysy psychology imaphatikiza njira zina zomwe munthu angathandizire kuvutika maganizo. Akatswiri amisala amavutitsa njira ndi luso lothandizira kuthetsa mavuto amanjenje. Chifukwa chake, muziganizira.

• Kupambana pamavuto amisala kumathandiza kutikita minofu yapadera . Pa thupi la munthu pali mfundo zina. Mwa kuwakhudza, makeko opanga minofu amatha kuchepetsa kwambiri kuchuluka kwa kusokonezeka kwa matupi. Minofu ya munthuyo itangofika pachikhalidwe, momwe thupi lonse limayamba kusintha. Pambuyo pake, dongosolo lamanjenje lidzafika labwino.

• Kukonzanso ndi mfundo yofunika kwambiri. Katswiri angakupatseni pulogalamu yotchedwa "apa ndipo tsopano." Pankhaniyi, wodwalayo akufotokozedwa kuti ndikofunikira kusangalala ndi nthawi iliyonse ya moyo wake. Nthawi yomweyo, ndikofunikira kuti musafanane ndi zolakwa zakale osati kuthamangira m'malingaliro anu.

• Psychotherapy ingakuthandizeni kuti muchepetse nkhawa. Mwachitsanzo, katswiri angakupatseni chithandizo cha Estalt. Njirayi ndi yothandiza kwambiri. Chifukwa chake, nthawi zina sayenera kukana.

• Hypnosis Zimatha kuchotsanso vuto lalikulu m'maganizo anu. Mwa kukopa chikumbumtima cha munthu, katswiri amatha kusintha zomwe wodwalayo akuchita kuthana ndi mavuto. Kwambiri, njira yotereyi ndi yosavuta. Zili motere: nyimbo zodekha zimaphatikizidwa munthawi yake ndi mawu amatchulidwa kwa adziwe a wodwala.

Panthawi imeneyi, munthu amatha kukhala wachimwemwe, wozizira ndikuyimira zithunzi zomwe zimabweretsa mavuto.

Mankhwala othandizira mankhwala

Kuchotsa kupsinjika kwakukulu, wodwala amatha kupereka mankhwala osokoneza bongo. Ganizirani za mitundu ya pharmacological ndalama.

• Ngati munthu ali ndi vuto la kuvutika maganizo kapena zofuna kudzipha, ndiye kuti katswiri akatswiri amasankha Antidepressants.
• Ma ettion amapachika ndalama monga Bankha . Komabe, ayenera kugwiritsidwa ntchito mosamala, chifukwa amayambitsa.
• Neuroleboptics Thandizani bwino kwambiri ndi neurosis. Kuyendetsa Pakatikati pamagetsi, amachititsa kuti anthu azipumula.
• Osavulaza kwambiri pamndandandawu ndi Nyembo . Ndi thandizo lawo m'thupi la thupi limasintha magazi. Chifukwa chake, kukana kwa katundu wamaganizidwe kumachitika, kukonzanso kukumbukira kumachitika. Chifukwa chake, ziphunzitsozi zimatsekedwa kuti zikhale zopweteka kwambiri.

Chonde dziwani: Mankhwala omwe ali pamwambapa ndi owopsa chifukwa chakuti ndiolimba. Chifukwa chake, ayenera kugwiritsidwa ntchito moyang'aniridwa ndi dokotala. Kulandila mankhwala osalamulirika kwa mankhwalawa kumatha kubweretsa zotsatira zosasinthika ngakhale kufa.

Chifukwa chake, muyenera kudziwa kuti pali njira zopangira chomera. Amakhala othandiza polimbana ndi nkhawa komanso pang'ono pang'ono, chifukwa amakhudza thupi mokoma.

Mwachitsanzo , mankhwala osokoneza bongo, ma valerkonda, timbewu ndi zitsamba zina Kuchepetsa mulingo wa nkhawa nthawi zambiri kumagwiritsidwa ntchito pochepetsa mphamvu yosangalatsa kwambiri. Amabwezeretsanso kugona.

Zitsamba zimakhudza kwambiri malingaliro amunthu wamunthu . Mwachitsanzo, decoction yambiri ndiyokhoza kukupulumutsirani ku mawonetseredwe osiyanasiyana omwe amayambitsidwa ndi zovuta zina. Ganizirani izi:

• Chamomile, wokutidwa ndi apongozi ndi apongozi ake amachotsa kugona.
• Pion imathandizira kukulitsa ma entorphin;
• Melissa amachotsa kugunda kwamphamvu kwambiri;
• Chofatsa chimachotsa zizindikiro za kutopa kwakanthawi.

Kusintha kwamaganizidwe Mavitamini ndi zinthu zosiyanasiyana zamchere. Mwachitsanzo, potaziyamu, magnesium ndi calcium amathandizira kukhazikitsa ntchito yoyenera. Pambuyo pake, zinthu zili bwino, zomwe zikutanthauza kuti boma lasintha.

Njira zopumula

Kusokonezeka kumathandiza kuchotsa njira zosiyanasiyana. Ndi achikhalidwe komanso osakhala achikhalidwe.

• Armatherapy imathandizira kupuma. Pakuti izi pali aromamasass apadera omwe amatha kuzunguliridwa munthawi yochepa. Komanso aromamamasla amatha kuthiridwa mu nyali yapadera. Ikamagwira ntchito, kununkhira kumabweretsa mavuto.

• Kuthekera kotaya molondola ndi chikhalidwe chabwino kwambiri. Anthu omwe ali ndi luso lopanga amagwiritsa ntchito luso la izi. Malangizowa amatchedwa ulalo kapena mlatho pakati pa malingaliro ndi moyo. Mavuto onse amisala amabadwa pamlingo wozindikira. Mothandizidwa ndi aluso, anthu amagwirizanitsa miyoyo yawo. Chifukwa chake, mantha, udani, mkwiyo, etc. Kujambula kwawo kukuthandizani kusokoneza. Munthu akamakoka, ntchito yake yamaganizidwe imatumizidwanso pachithunzichi. Ngati chithunzicho chili ndi chiyembekezo, kuzindikiridwa kwa ojambula pamakhala kusintha pang'onopang'ono kuchokera ku malingaliro olakwika kukhala olimbikitsa.

Mofananamo, amakhudza psyche ya munthu ndi utoto.

• Cube ya Rubik. Zinthu zomwe sizingachitike zimatha kusintha momwe anthu amakhalira, chifukwa nthawi yamagulu a ubongo wa mutuwo imabwezeretsa ntchito zake kuti zithetse ntchito inayake. Chifukwa cha izi, pamakhala vuto lodziwika bwino komanso kusamalira malingaliro olakwika.

• Mantra - Ili ndi mawu ena, omwe amawongolera chikumbumtima cha munthu kuti akhale wolimba. Kuphatikiza apo, ndi Mantra, munthu akhoza kupitiliza kukulitsa malingaliro Ake. Mawonekedwe ake adziko lapansi adzakulanso kwambiri, ndipo adzaona mwayi watsopano, adzamvetsetsa zokhumba zake zenizeni.

• Yooga Movutikira zingathandize kuthana ndi nkhawa. Choyamba, muyenera kuchita izi pofuna kugwira ntchito ndi thupi lanu. Kuti tikwaniritse izi, pali Asani. Komabe, pomaliza, ndikofunikira kuphunzira zoyambira za maenje ndi niyamas, kenako ndikugwiritsa ntchito asani. Yama ndi Niyama ndiye njira zoyambirira za yoga. Mukangophunzira izi, mudzayikidwa m'njira yodzilimbitsa. Mukapambana masitepe 6 (onsewo 8), ndiye kuti mudzasiya kusamala ndi zinthu zoipa ndipo mutha kuchoka ku zovuta zopsinjika. Asanas abwino kuchotsa kupsinjika ndi omwe amatontholetsa makungwa a adrenal: mawonekedwe a chiwombankhanga ndi mawonekedwe otambasula (kufupikitsa).

• Zoseweretsa Amathandizanso kuthana ndi nkhawa. Mukayamba kuona mantha, mkwiyo kapena mkwiyo, ndiye kuti muchepetse chidole-chotsutsa (mkati mwake muli filler wapadera) ndikuigwira m'manja mwanu. Chifukwa chake mudzadodometsedwa ndi zakukhosi kwanu, ndi mavuto amanjenje.

• Pali chidole chotere Mpira wa antistress . Amapangidwa ndi silicone ndikukutidwa ndi miyala yaying'ono. Mukangoyamba mantha, tengani mpira uwu ndikukumbukira mu manja. Chifukwa chake mutha kusokonezedwa kuchokera ku malingaliro olakwika. Malangizo: Ngati nthawi zambiri mumakhala wamanjenje, ndiye kuti nthawi zonse timavala chinthu ichi ndi inu.

• Nyimbo Zapadera Kapenanso nyimbo zomwe amakonda kwambiri zimatha kuchotsa zokumana nazo.

• Kukhulupilira Thandizani kuti muuze kuti zonse zikhala bwino. Kuphatikiza apo, mothandizidwa ndi njirayi, munthu angasinthe mosazindikira kwathunthu komanso dziko lapansi.

• Utoto - Ichi ndiye chida chotsika mtengo kwambiri chothandizira m'maganizo. Utoto ndi mphamvu ina yomwe imatha kusintha chitukuko cha munthu komanso mkhalidwe wake wamalingaliro. Chifukwa chake, mankhwalawa amagwiritsidwa ntchito pochita zamatsenga.

Psychopoysiociologist a Bekhterev V. M. adakangana kuti mawonekedwe osankhidwa bwino amabweretsa munthu kuchokera ku kukhumudwa.

Chokondweletsa

Munthu akamayenda mwachangu, njira zonse za moyo m'thupi zimayambitsidwa, kusinthasintha kwasinthidwa. Zochita zolimbitsa thupi ndizopanga zozizwitsa. Makina olimbitsa thupi ndi kupewa matenda onse, kuphatikizapo zauzimu.

Masewera amathandiza munthu aliyense kulimbitsa mphamvu, komanso kuperekanso mphamvu zambiri komanso mphamvu zake zonse zosatheka, zimatilola kuti tigwirizane. Mwachitsanzo, ndikofunikira kuti munthu wathunthu azikonzanso ma kilogalamu ochepa pochita masewera olimbitsa thupi, pomwe momwe amamvera nthawi yomweyo. Adzakhala wolimba mtima kwambiri m'moyo. Ndipo izi zikutanthauza kuti palibe wopsinja yemwe angawononge.

Chifukwa chake, munthu aliyense ayenera kuvumbula thupi lake kuti azichita masewera olimbitsa thupi tsiku lililonse. Tiyenera kukumbukira kuti kuchuluka kwa thupi kumatha kukhala kowononga. Chifukwa chake, muyenera kusankha nokha masewera olimbitsa thupi, omwe mungabwezeretse ma kilogalamu owonjezera ndikukweza mwaluso.

Madyo

Ndiye chifukwa chake anthu athu amakono amakono, pafupifupi anthu onse anayamba kutenga nawo chakudya chabwino. Phunziro ili limathandizira kuchotsa ma kilogalamu owonjezera, kukhazikitsa ntchito ya m'mimba, kukhala chidaliro. Zinthu ngati izi zimakhudza kwambiri ntchito ya CNS.

Malangizo: Mudzakhala osavuta kuthana ndi mantha ochulukirapo, ngati mukukhala osavuta thupi lomwe limathandiza chakudya chimapereka.

Chifukwa chake, sikofunikira kudya kwambiri, komanso muyenera kupatula zinthu zonenepa kwambiri pazosankha zanu. Kuphatikiza apo, chakudya chimayenera kukhala chosavuta osati chokazinga. Pakudya, ndikofunikira kuwonjezera zipatso ndi ndiwo zamasamba ambiri, komanso zinthu zamkaka. Makamaka zabwino kumwa mkaka wofunda usiku. Chakumwa choterechi chimabwezeretsanso kufanana kwanu.

Kuphatikiza apo, kugwiritsidwa ntchito kwa khofi kuyenera kuchepetsedwa. Kumwa kumeneku kumathandizira pakutukula kwa CNS. Koma tiyi wobiriwira udzakweza kamvekedwe ka thupi lanu. Ngati mukuwonjezera ku izi mozizwitsa chozizwitsa ichi chozizwitsa ichi uchi, mutha kugona mosavuta. Maloto anu amakhala odekha komanso odekha. Pambuyo pa tchuthi chotere, mkhalidwe wanu wamaganizo udzakhala wabwinobwino.

Kusintha kwamphamvu kwa moyo

Kuti muchepetse misempha yanu, ndikofunikira kuti musagonjere zolaula zomwe nthawi zambiri zimapezeka mu moyo wamakono. Muyenera kuphunzira kukhala ndi moyo kuti dziko lanu lozungulira likhale lokha.

• Choyamba muyenera kuphunzira Gawani nthawi. Kuti muchite izi, khalani ndi chizolowezi cha tsikulo. Kusoka gawo lirilonse ndi ola. Kenako simudzachedwa ndipo simumachita mantha nazo.

• Komanso ndizofunikira Nyamula ola limodzi Kuti muimbe modekha, ndiye kuti mudzadyetsa chakudya cham'mawa ndikufulumira kupita kukagwira ntchito osathamanga. Bwerani kuntchito, Choyamba, mukwaniritse zovuta kwambiri, kenako ndikupepuka. Ndipo kumbukirani kuti: Kuwongolera kwa nthawi ndi gawo lofunikira kwambiri kuti musunge malingaliro anu m'maganizo.

• Kudzisunga - Iyi ndi gawo lina lofunika kwambiri kuti muchepetse nkhawa. Mukaphunzira kuyendetsa bwino mkhalidwe wanu wamaganizidwe, ndiye kuti moyo wanu udzakhala womasuka kwambiri. Ndipo izi zikutanthauza kuti mudzasiya kukumana ndi mitsempha yopitilira muyeso. Kuti tikwaniritse izi, yesani kuwongolera zochita zanu zamaganizidwe. Ngati mukukuvutitsani nthawi zonse, komanso kutsutsana ndi zakumbuyo kwa nkhawa zanu, dziyike. Mwachitsanzo, jambulani malo oyimilira "siyani" mwachikumbumtima. Mukangoyamba kuthana ndi malingaliro osiyanasiyana, mungoyerekeza. Kuika zochita ngati izi kumakhala ndi chizolowezi, ndipo muphunziranso kuti muchotse maboma oyenda.

• Perekani nthawi yochulukirapo yopuma. Kupumula ndiye chida chabwino kwambiri chotsani vuto ngati chotere. Kuti muchite izi, muyenera kugawa nthawi kuti mupumule. Ndipo izi ziyenera kuchitidwa ngakhale nthawi yogwira ntchito. Ngati mukumva kutopa, kenako kusokonezedwa mwachidule pazomwe mukuchita. Yang'anani pawindo ndikulingalira za chinthu chosangalatsa kapena chongoyenda mozungulira ofesi, kapena miyendo yoopsa.

• Kugona ndi mankhwala abwino kwambiri kuchokera ku nkhawa. Chifukwa chake, ndizosavuta kugona osachepera maola 8 patsiku. Kuphatikiza apo, ndi kutopa kwambiri, ndikofunikira kugawa nthawi yogona kwakanthawi masana.

Chifukwa chake, ngati mudakumana ndi nkhawa, ndiye kuti mumangoyenera kugona bwino. "Pamutu watsopano" mavuto onse amawoneka ngati owopsa komanso osakonzedwa.

MALANGIZO OTHANDIZA PESTORIG

Munthu amafunika kungokhazikitsa mitsempha, ndiye kuti boma lake lidzabweranso labwinobwino. Kuthana ndi Zoipa, muyenera kuphunzira kuti musawachitire kwambiri. Chifukwa chake, tikulimbikitsidwa kumvetsera ku upangiri wa katswiri wazamisala.

• Phunzirani kuthana ndi malingaliro osalimbikitsa. Ngati mungaphwanye mantha kapena malingaliro ena oyipa, gwiritsani ntchito "mtsinje". Mwachitsanzo: Chitani chilichonse chomwe chingapangitse "malingaliro anu. Mwachitsanzo, thanani ndi ntchito yofunika, ndipo zisakhale cholinga chanu cha moyo kwakanthawi. Chifukwa chake mutha kukwaniritsa zotsatira zina pantchito yanu ndipo musazindikire momwe mungachitire mantha ochulukirapo.

• Ngati vuto lidakuchitikirani, pambuyo pake mudakumana ndi nkhawa, yesani kubwezeretsa zochitika zonse m'mutu mwanu. Pambuyo pacifundo chotere, inu, titero, taonani nthawi zovuta kuchokera kumbali. Chifukwa chake mutha kuyesera kwambiri zomwe zikuchitika komanso kudekha. Ndipo kenako mudzakhala osavuta kuchitapo kanthu zomwe zingakuthandizeni kuthetsa vutoli.

• Siyani kuganiza za zoyipa ndikuyamba kukulitsa malingaliro abwino . Kuti muchite izi, ndikokwanira kukumbukira nthawi zina kuchokera ku moyo wanu, zomwe zidawoneka kuti ndizosangalatsa kwambiri. Ndipo nthawi zonse zobwereza: "Zonse zikhala bwino!" Kumbukirani: Malingaliro amapezeka.

• Ngati mwalephera ndipo malingaliro anu amakhalabe m'malo oyipa, ndiye yesani kuwasamutsa pepala. . Choyamba Fotokozani chochitika chosasangalatsa komanso momwe muliri. Kenako onse amakumbukiranso, kenako ndikuwotcha pepalalo. Ingoganizirani kuti tsopano mashonje anu onse ndipo muyenera kuyenda.

• Yesetsani kuti musadzipadzi nokha ngati palibe choyipa chomwe chakhala chikuchitika. Musaganize zotsatilapo zoipa za chochitika chilichonse, ngakhale ngati simukuyembekezera chilichonse chopindulitsa kwa iye. Ndizotheka kukhalabe ndipo nkhawa zanu zidzakhala zopanda pake.

• Kusiya zochuluka zachilengedwe . Awa ndi mphamvu yomwe ingathandize kupeza malingaliro oyenera.

• Gwiritsani ntchito kubwezeretsanso equilibrium pambuyo posinkhasinkha . Chifukwa cha izi, mutha kuyang'ana mkati mwa moyo wanu, khazika mtima pansi ndikupeza mayankho a mafunso ena.

• Ngati mukukumana ndi mantha kwambiri, mubweretseni ndi mphuno ndikudumpha. Ndipo muyenera kutenga mphindi zosachepera 15 ku ntchito iyi.

Kununkhira kwa mandimu kumatha kuchotsa munthu mofulumira ku boma loipa.

• Ikani zolinga . Mukangokhala ndi cholinga m'moyo, mutha kusamalira kwambiri mawonetseredwe olakwika.

• Lekani kuyankhulana ndi anthu oopsa . Kumbukirani: Awa amatha kuwononga ngakhale mawonekedwe okongola kwambiri kwa munthu wina kuti athetse mavuto awo.

• Osakana Kusangalala . Titha kuchita zinthu zomwe zimakusangalatsani ndi kukhutitsidwa. Kenako mudzakhala mukusangalala.

• Osasunga zabwino zanu. Gawanani nawo anthu ena. Kenako zabwino zidzakuzungulirani nthawi zonse.