Zvemukati
- Nei kurara kuchitiza isu mushure mekurambana kana kuparadzana?
- Chii chekuita nezve kushaya hope panguva yekuparadzana uye kurambana?
- 1. Ona murapi
- 2. Tarisa-tsika tsika dzekurara
- 3. Edza mishonga yemakwenzi uye zvakasikwa zvekurara zvinobatsira
- 4. Tarisa nzvimbo yako yekurara
Na2 mangwanani apo pasi rose rakarara, iwe uri kurwadziwa pamusoro pezvose, zvese uri wega. Iwe unogona kunge uchiziva kuti pakati pehusiku haisi nguva yekugadzirisa iwo matambudziko anomanikidza, zvakadaro unozviwana uchitambura kuburikidza nehusiku uye uchimuka wakaneta zuva nezuva.
Ngatinyatso tarisei kuti chii chinokonzeresa kushaya hope uko kunowanzo fambidzana nekuparadzana uye kurambana, pamwe nemamwe marongero ekudzokera kune yakajairika kurara tsika.
Nei kurara kuchitiza isu mushure mekurambana kana kuparadzana?
Hakuna kurambana kwakafanana, asi vanhu vazhinji vakaparadzana kana kurambana vanozviwana vamuka nguva yekusvika panguva yekurara, vachifungisisa pamusoro pezvose, vachishamisika kuti chii chakakanganisika, uye kunetsekana nezveramangwana.
Kunyangwe hazvo nyaya dzedu dzakasiyana, pane tambo imwechete yakajairika iyo inotenderera nzira kuburikidza neese - Kushushikana.
Chikwata chemu Bedroom Critic chinobvumirana, vachiti:
“Kushungurudzika uye kushaya hope shamwari dzakadzikama, zvekuti nyanzvi dzekurara dzine zita rerudzi urwu rwekusarara. Inozivikanwa sekusarara kwenguva pfupi kana kwakanyanya kugadzirisa kushaya hope, aya matambudziko ekurara anodzivirira uropi hwedu kubva pakuita zvakakosha izvo zvinopedzisira zvaunza kupora. Pasina kurara kweREM, hatisi kugadzirisa manzwiro edu nemazvo. Uye pasina kurara kuzorora kazhinji, kutiza kwedu kana kurwisa masystem anoramba achishanda kwemaawa akawanda, uye kugadzirwa kwecortisol kunoramba kwakakwirira pane kudonha”.
Idzi mhinduro dzine chekuita nehope dzinogona kutungamira kune zvakakomba mhedzisiro yehutano. Sezvazvinoitika, kutsvaga mhinduro kunogona kubatsira kuchengetedza kuwedzerwa kweropa pasi pesimba, kudzivirira huremu kubva mudenga, uye chengetedza kushushikana kuti kusanyanya kuwedzera.
Chii chekuita nezve kushaya hope panguva yekuparadzana uye kurambana?
Kune nzira dzakawanda dzekugadzirisa kushaya hope panguva uye mushure mekurambana kana kuparadzana. Vazhinji vanhu vanoona kuti musanganiswa wehunyanzvi hunotungamira mukuzorora kwekurara uye nekufamba kwenguva, hutano hwakanaka hwekurara hunodzoka sezvo hupenyu hunotora hutsva.
Hedzino dzimwe nzira dzakaedzwa-uye-dzechokwadi dzekudzinga kushaya hope -
1. Ona murapi
Nepo akawanda mabalks pane iyo pfungwa yekushanyira nyanzvi kune yekuziva maitiro ekurapa, kuve nemunhu asina kuvhurwa anoteerera pasina kutonga anogona kushanda zvishamiso kune ako mamiriro epfungwa mumazuva ano asina kusimba.
Kufungisisa maitiro ekurapa anokudzidzisa iwe kuti uone pfungwa uye maitiro anoita kuti matambudziko ako ekurara awedzere uye kutsiva iwo mafungiro uye maitiro neumwe, anobatsira zvakanyanya.
Vamwe varapi vanoitawo basa re biofeedback, yekuzorora kudzidziswa, uye dzimwe nzira dzekubata zvakananga nehope.
Mufananidzo naVladislav Muslakov paUsplash
2. Tarisa-tsika tsika dzekurara
Kana ichinzwa sekunge nyika yese iri kudonha, isu tinowanzo enda kuzvikafu zvinonyaradza, doro, uye kana binge-kuona TV (inosuruvarisa, comedies erudo) yekusimbiswa.
Nehurombo, zvinhu zvakaita kofi, nicotine, sugary treats, uye doro zvinogona kutitadzisa zvakajairika maitiro ekurara, kana kutitadzisa kubva kurara pasi kana kutimutsa pa2 kana 3 am kuitira kuti titangise zvakare izvo zvinotyisa pfungwa zvishwe zvakatitungamira takananga ku kicheni kana bhawa pakutanga.
Iyo TV, Laptop yako, uye kunyangwe yako smartphone vane mhosva yekuburitsa inokanganisa bhuruu mwenje, iyo zvakare inotadzisa kurara. Kunze kwekunge uine mwenje webhuruu unovharira maapplication, marongero ehusiku, kana magirazi akasarudzika ekuvharira mwenje webhuruu, zvakanakisa kudzivirira nguva yekrini zvachose mukati meinenge awa yeanorara.
Kana zvisingaite kuti iwe udzivise TV, chenjera zviratidzo zvinotyisa kana zvechisimba uye edza kusatarisa yekupedzisira nhau. Enda kune chimwe chinhu chinozorodza kana kutofinha pachinzvimbo. Masikirwo emasikirwo akakodzera sezvo ivo vanowanzo kuratidza akanaka, ane rugare mifananidzo iyo inogona kukubatsira iwe kubata nekushushikana zvishoma, kana wadii kusandura pane imwe mimhanzi inozorodza.
Kana iwe uchida kurega nguva yechiratidziro uye bhati inodziya, kuzorodza mafuta anokosha, uye mamwe maitiro anobatsira ekurara haana kukwana kuchengetedza kumuka, bhuku rakanaka rekare-ringave rakaringana kukukanganisa kubva kunetseka kwako uye batsira iwe kuzorora kuti ukwanise kurara nekukurumidza.
Sarudza chimwe chinhu chisinganakidze, uye uve shuwa kuti hausi kufadza mune yazvino kufadza usati warara. Paunoverenga mune inodziya, yero mwenje, simbisa tsoka dzako mudenga zvakasununguka, uye pamwe uchinanaira negumbeze rinodziya, bhuku chairo rinogona kukuendesa kurara nekukurumidza.
3. Edza mishonga yemakwenzi uye zvakasikwa zvekurara zvinobatsira
Iko kunyorerwa kana OTC yekurara mapiritsi anogona kukusiya iwe uchinzwa groggy uye kunze kwemarudzi zuva raunenge waatora, mishonga yakawanda yemakwenzi inokubatsira iwe kurara zvinyoro uye inokutendera iwe kumuka uchinzwa kuzorodzwa.
Kune akawanda akanaka mafomura pamusika.
Tea senge chamomomile kana musanganiswa wekurara unobatsira muviri wako wese nepfungwa kuzorora nekukubata iwe kune anodziya, anozorodza uye nekuzorodza zvakapfava. Tarisa mitsara ine valerian, hops, catnip, chamomile, uye passionflower. Mimwe ine lavender uye mint zvakare.
Kana iwe uchifunga kuti unoda chimwe chinhu chakasimba, unogona kufunga nezve mishonga yekurara yekuwedzera. Melatonin inozivikanwa, uye ndizvo zvakaita valerian, hops, chamomile, uye zvivakwa zvemakambani zvinoshandisa akawanda emakwenzi anozorodza.
Ive neshuwa yekutaura nachiremba wako nezve izvi kana iwe ukatora mishonga yemishonga yemhando ipi neipi. Kunyange mishonga iyi iri yechisikigo, inogona kusimba - uye vamwe vanoziva kudyidzana kwemishonga.
Aromatherapy inogona kukubatsira kuti utange kurara futi.
Hazvina basa kusanganisa nedzimwe nzira dzekurova kushaya hope mushure mekurambana kana kuparadzana. Mafuta akakosha anoshanda zvakananga pane yako limbic system, uye vamwe vanopa zvakanyatso zorodzwa mhedzisiro, zvekuti vanhu vanoishandisa vanokurudzirwa kuti vasatyaire kana kuita mamwe mabasa akakosha vachianakidzwa navo.
Mafuta elavender akakosha ndeyechinyakare, uye hwema hwakaita senge clary sage uye chamomomile zvinonyaradza zvakare. Wedzera madonhwe mashoma ewaunofarira pakuparadzira, tendeuka, uye rega zvinonhuwirira zvinyaradze pfungwa nemuviri wako.
Kana iwe uchida, iwe unogona kushandisa aromatherapy bhati uye zvigadzirwa zvemuviri futi. Ingova nechokwadi chekudzivisa zvinonhuwira zvinozorodza senge ndimu, rosemary, uye orenji panguva yekurara.
Uyezve tarisa: 7 Zvikonzero Zvakajairika Zvekurambana
4. Tarisa nzvimbo yako yekurara
Matiresi yakasununguka uye piro dzinodziya angori mavambo. Ita shuwa kuti iwe uri kurara mukamuri ine rima pane kwakakodzera tembiricha. Kune vanhu vazhinji, yakanyanya kunaka tembiricha yekurara ndeye 60 kusvika 67 degrees.
Fambisa zviyeuchidzo zvehukama hwako kune imwe kamuri kana uchikwanisa. Kunyangwe izvi zvingave zvakaoma, kubvisa izvi zvinoonekwa zvinogona kukubatsira nemaune kuisa pfungwa dzako kuzvinhu zvitsva, zvakanaka zvauri kutarisira mumasvondo anotevera, mwedzi, nemakore.
Nenguva uye mimwe mishonga inobatsira, kurapa, uye kunyangwe kufungisisa, kushushikana kwako kuchadzikira uye kusarara kwako kunozova ndangariro iri kure.
Kana hupenyu hwako hwangoona hutsva, marara ako anozogadzikazve kuita tsika inogamuchirwa.