Mukati
Usati wasvika pamwoyo wenyaya uye uchitsanangura zvakadzama nzira ye5-nhanho ye kurwisa kuora mwoyo,
Ndinongoda kukuyeuchidzai: kana iwe uchitambura nekuora mwoyo kwakanyanya, kuti une pfungwa dzakasviba uye pfungwa dzekuzviuraya. Ona chiremba wako nekukasira.
Ini ndicharatidza pano nzira yakagadziridzwa kurwisa kuora mwoyo zvakasununguka. Mafungiro ari kumashure kwechirongwa ichi kutenda mune yakazara maitiro. Izvi zvinoreva kuti tine chokwadi chekukosha kwemaitiro akawanda, apo isu tinobatanidza tsvakurudzo yemazuva ano uye zvigadziriswa zvekugadzirisa dambudziko iri.
Ndakaunganidza matani eruzivo pamusoro kuputsika kwekutya. Ini handisi kuzopinda mune zvakadzama pano pakutora synthetic antidepressants, ona izvi nachiremba wako. Kune rumwe rutivi, kana uri kutsvaga mhinduro yekurwisana nekuora mwoyo nehanho nhanho nzira, nenzira yakasikwa, saka iwe wakasvika panzvimbo yakarurama.
(Chinyorwa ichi chakareba .. saka tora nguva yako)
Kana uri kutambura nekuora mwoyo kwemwaka verenga chinyorwa ichi.
Zviratidzo zvekuora mwoyo
Kuora mwoyo ndicho chirwere chakanyanya kupararira chinobata vanhu vakawanda zvikuru. Maererano nenhamba dzinenge munhu mumwe chete pavashanu achasangana nekuora mwoyo muhupenyu hwavo hwose. Hapana rusarura kana chiitiko chekuora mwoyo.
Anogona kubata vana, vaduku, vakuru, varume kana vakadzi. Zvisinei, zvakaonekwa kuti inobata vakadzi kakawanda kaviri kupfuura varume.
Zvinogona kuva zvakaoma kuziva musiyano pakati pekuora mwoyo kwenguva pfupi uye kuora mwoyo.
Kuti ikubatsire kuona zvakajeka, kuora mwoyo kunotsanangurwa nehuwandu hwezviratidzo izvi kwemavhiki maviri.
- Kusuwa, pfungwa dema, fungidziro yekuona hupenyu hwake mutema nemuchena
- Kusafarira zvinhu zvaunofarira
- Dambudziko rekurara: izvi zvinogona kuva hypersomnia kana kushaya hope
- Shanduko mukudya maitiro: kuonda kana kuwedzera
- Kugara kuneta, simba shoma
- Kudzikira kwekuzviremekedza uye kazhinji pfungwa yakasimba yekuva nemhosva
- Kuoma kukuru mukuisa pfungwa. Kuverenga bhuku kana kuona bhaisikopo kunogona kuve kwakaoma
- Mifungo yokuzviuraya ingaoneka
- Kusvibiswa
Kuora mwoyo kunogonawo kuitika nenzira dzakawanda.
- La "classic" kuora mwoyo iyo inogona kutanga kuva kuora mwoyo kusingaperi kana kukasagadziriswa.
- La bipolar depression. Inodanwawo manic depression. Muchiitiko ichi zvikamu zvekuora mwoyo kwakadzika zvinochinjana nezvikamu zvemania, zvinoratidzwa nekusagadzikana kukuru uye kufara, simba rakawanda nemapurojekiti. Shanduko idzi dzinogona kuitika kazhinji kana kuwanda kana kushomeka.
- La kushushikana kwemwaka. Tinowana zvimwe zviratidzo zvekuora mwoyo kwekare pakutanga kwechando. Uku kuderera kwehunhu kungakonzerwa nekuderera kwechiedza. Pane zvigadziriso zviri nyore zvekuisa kurwisa rudzi urwu rwekuora mwoyo. Chiedza chechiedza pamwe chete neSt. John's Wort zvinogona kukubatsira zvikuru.
- La kusununguka kwekusununguka. Kunonzi zvakare postnatal kana postpartum depression. Isu tinowana zvakare zita rekuti baby blues. Kuora mwoyo kunogara, kazhinji kwakasimba zvikuru, kunotevera kuberekwa kwomwana.
Izvi zvinokupa mhedziso yezviratidzo zvekare zve kuputsika kwekutya, uye mamwe marudzi ekuora mwoyo. Ini handisi kuzopinda munyaya ino pamusoro pezvikonzero zvinokonzera kuora mwoyo uku, asi tichazvionakurapa kushushikana uye kupera simba nenzira iri nyore, inoshanda uye yakasikwa.
Mushure mekupfuura nenguva dzinoverengeka dzekuora mwoyo ndakafunga kugadzira imwe mhando yehurongwa hwekurwisa zvichibva pane zvese zvekuverenga netsvagiridzo yandakanga ndaita. Chinangwa changu chaive chekugadzira hurongwa hwakabatana, hune hutsika hunobudirira uye hwakaratidzwa, uye pamusoro pezvose nedanho nedanho system. .
(Ini handisi kukupa iwe chishamiso resipi kana mashiripiti mhinduro, kungo njere, kuedza kushoma, rubatsiro rudiki kubva kune anti-depression zvirimwa)
Saka ichava mubvunzo wekushanda munzvimbo idzi dze5 panguva imwe chete, zvakakoshawo kunyora kufambira mberi kwako uye zviito zvakatorwa. Zvitengere kabhuku kadiki uye nyora pasi zviito zvako zvakasiyana.
Yekutanga nhanho: LUMINOTHERAPY
Unoziva here kuti chiedza chinoita basa rinokosha zvikuru mumanzwiro edu? Mumakore achangopfuura, zvidzidzo zvakawanda zvakaitwa kuti zviongorore basa rechiedza chezuva mune zvinokonzera kuora mwoyo kwechando, kunyanya munyika dzeNordic. Sezvaunogona kufungidzira, njodzi yekuora mwoyo kwemwaka yakakwirira ipapo.
Kubudirira kwacho hakuchina kuratidzwa. Asi ipapo, iyi mwenje kurapa inogona zvakare kushandiswa mukuora mwoyo kwekare. Mhinduro yokukurumidza ndihongu!
Kushanda chiedza kurapa kurapa kunonzi classic depression
Ongororo ichangoburwa inoratidza kuti kubatsira kwekurapa kwechiedza kunogona kuenderera kusvika pakuora mwoyo. Vatsvakurudzi vakadzidza boka duku revanhu vakuru ve122 vane kuora mwoyo, iyo yakawanda kupfuura kuora mwoyo kwemwaka.
Vakaona kuti pakati pevarwere makumi matatu nevaviri vakaita light therapy chete uye 32 vaive nemusanganiswa welight therapy neProzac, 29% ne44% vakaona zviratidzo zvekuregererwa mushure memavhiki masere, zvichireva kuti zviratidzo zvavo zvekuora mwoyo zvakanyangarika.
Mukuenzanisa, 19% chete yevarwere makumi matatu nemumwe vaive neProzac chete uye 31% yevarwere makumi matatu vasina kugamuchira chero kurapwa vakawana kuregererwa.
luminotherapy
"Ini ndinofunga izvi zvinovhura imwe nzira yekurapa kune vanhu vane kushushikana kusiri kwemwaka uye isu tinoda dzimwe nzira dzekurapa nekuti havasi vese vanova nani neakajairika nzira dzekurapa"akadaro Dr. Raymond W. Lam, purofesa wepfungwa paYunivhesiti yeBritish Columbia.
Vatori vechikamu muzvidzidzo vakashandisa chirairo chakareruka vakagara pamberi pechiedza kwemaminetsi makumi matatu zuva rega rega vachangobva kumuka, zviri nani pakati pe30 kusvika 7 am mamwe maitiro. Mwenje inoburitsa 8 lux, inova mwero wechiedza waunofanirwa kuratidzwa.
Chidzidzo chacho ndechekutanga kuongorora migumisiro yechiedza chekurapa muvanhu vane kuora mwoyo. Nekudaro, mhedzisiro yacho yakafanana zvakakwana nezvidzidzo zvakapfuura, zvirinani kurapwa kwakareruka sekuwedzera kurapwa, kuti "makiriniki anofanirwa kuve nechivimbo uye afunge izvi senge sarudzo",
** Dzvanya apa kuti uwane akanakisa mwenje mwenje mwenje **
mhedziso
Ndinofunga kuti kurapwa kwechiedza kune nzvimbo yayo yakazara yekuporesa. Iwe unoziva, ini ndinofarira maitiro akazara uye nekudaro kushandisa ese nzira dzatiinadzo.
Nhanho yechipiri: ZVIMWE ZVAKASIYANA NEKUDZIDZISWA
Kutora chigadziro chepanyama kukunda kuora mwoyo ipiritsi inokosha. Ndinoyeuka ndichida kudzivisa kushandisa zvinodhaka zvine migumisiro yakasimba.
Asi rubatsiro (mukuwedzera rwakanyanya kushanda) rwechirimwa rwakaita serwakanyatsokodzera kwandiri. Irwo rudzi rwetsvimbo yakasikwa.
2 sarudzo dziripo kwauri: St. John's Wort kana Griffonia
(usatore ese ari maviri panguva imwe chete asi unogona kuchinjanisa)
St. John's Wort
Nhungamiro yakazara yeSt. John's Wort iri pano
migumisiro
John's Wort inonyanya kukurudzirwa kuora mwoyo kuri pakati nepakati. Zvidzidzo zvakasiyana zvesainzi zvakaratidza nekiriniki kushanda kwayo. John's Wort yakanakawo pakuora mwoyo kwemwaka
Dosage
Zvose zvinoenderana nechimiro uye simba remapiritsi. Kazhinji mapiritsi achava 300 mg.
Chiyero chinokurudzirwa ndeche 900 mg pazuva kune munhu mukuru.
Migumisiro haioneki pakarepo, inowanzomirira mavhiki mashomanana vasati vanyatsonzwa migumisiro yeSt. John's Wort.
John's Wort
Contraindications
Natural mushonga hazvirevi pasina contraindications. Kutora St. John's Wort kazhinji kwakachengeteka asi zvakakosha kunyatsotarisa rondedzero yezvinopesana. Nokuda kwemigumisiro yechirwere zvakadzama unogona kutarisa gwara rakazara reSt. John's Wort.
Heano mamwe maside effects anobvira:
- intestinal gene
- manyaro
- dry mouth
- headaches
Tsvaga St. John's Wort
** Dzvanya apa kuti uwane St. John's Wort **
The Griffonia simplicifolia
Griffonia kana 5HTP zvakare chirimwa chinoshandiswa mukurwisa kushushikana. Zvidzidzo zvakasiyana zvakaratidza kushanda kwayo. Naizvozvo ishamwari mukurwisa kuora mwoyo.
migumisiro
Griffonia ine 5-hydroxy-tryptophan kana 5htp iyo ine mhedzisiro yekuwedzera serotonin uye nokudaro inogadzirisa mafungiro uye kurara uye inoderedza kuvhunduka. the 5htp inoitawo basa mukudzora havi yekudya.
Dosage
Kazhinji inokurudzirwa kutora 100 kusvika 300 mg yeGriffonia munyaya yekuora mwoyo.
Contraindications uye mhedzisiro
Sezvakaita St. John's Wort zvakakosha kubhadhara kune contraindications uye migumisiro yeGriffonia simplicifolia
Heano mamwe maside effects:
- gastrointestinal kusagadzikana. Matambudziko anowanzo ratidza sekusvotwa.
- kugona
- hazvikurudzirwe kuvakadzi vane pamuviri nevana.
- Uyewo chenjerera kutora St. John's Wort neGriffonia
Acupuncture inogona zvakare kuratidza kuve yakanaka yekuwedzera.
Nhanho yechipiri: KUFUNGA
Iwe unogona kunge uchiziva kuti paMufaro uye Hutano isu takazvipira zvakanyanya kusimudzira tsika yekufungisisa. Takaburitsa gwara rakazara rekubatsira kuti utange.
Verenga: Gwaro Rakazara reKudzidza Kufungisisa
Mukutarisira kwekuora mwoyo, kufungisisa kunogona kuita basa rinokosha zvikuru, uye kune zvakawanda zvinobatsira. Iyo yemahara, kunze kwecushion yekufungisisa iyo inobatsira zvakanyanya pakutanga, iri nyore kuisa panzvimbo. Chikamu chakaoma ndechekudzidzira nguva dzose uye nekuvimbika.
Kufungisisa kunoshanda mukurwisa kuora mwoyo: zvidzidzo zvesainzi
Nyanzvi dzepfungwa kubva kuYunivhesiti yeExeter munguva pfupi yapfuura yakaburitsa chidzidzo pa "cognitive awareness therapy”(TCPC) inodaidzwawo kuti kufunga kana kufunga, vachitenda kuti izvi zvinogona kushanda zvakanyanya kupfuura zvinodhaka kana kurapa kwepfungwa. Mwedzi mina mushure mekutanga, zvikamu zvitatu kubva muzvina zvevarwere vakanzwa zvakanaka kuti varege kutora antidepressants.
Iyi nzira yekudzidzira inosanganisa kufungisisa kwekuMabvazuva neWestern cognitive therapy. Varwere vanodzidza nzira iri nyore pamusoro pezvikamu zvisere uye vozodzidzira kumba kwemaminetsi makumi matatu pazuva.
Muzvinafundo Willem Kuyken, avo vane timu iri kushanda mukusagadzikana kwepfungwa paUniversity yeExeter Center kuUK vakaita tsvagiridzo iyi, ndokuti: “Mishonga yekudzivirira kuora mwoyo inoshandiswa zvikuru nevanhu vane dambudziko re<em>depression uye imhaka yekuti vanenge vachishanda. Izvo chaizvo zvinoshanda zvakanyanya mukubatsira kuderedza zviratidzo zvekuora mwoyo, asi kana vanhu vauya kuzomira kurapwa, ivo vanonyanya kunetseka kudzoka zvakare. kuvanhu vazhinji, kufungisisa kunoratidzika kuva kunodzivisa kudzokerazve. Inogona kunge iri nzira yenguva refu kune antidepressants. “
Kuchenjerera kwakatanga kukudziridzwa pakati pemakore ekuma90 nenyanzvi dzepfungwa kumayunivhesiti eOxford, Cambridge neToronto kubatsira kudzikamisa mafungiro evarwere panguva uye pashure pekushandiswa kwemishonga inoderedza kuora mwoyo. Inenge hafu yevarwere vanodzokera mukuora mwoyo - kunyange vakaramba vachitora mushonga.
Chii chinonzi mindfulness kana full consciousness?
Iyo MBCT tekinoroji iri nyore, uye inotenderera ne "kufunga kwekufungisisa". Mune izvi unogara wakavhara maziso uye unotarisa pakufema kwako.
Kutarisa pane rhythm yekufema kunobatsira kuburitsa pfungwa yedetachment. Pfungwa ndeyokuti unosvika pakuziva kuti pfungwa dzinouya dzoenda dzoga, uye kuti kuzviziva kwako pachako kwakasiyana nemafungiro ako. Kuziva uku kunokurudzirwa nezvikamu zvinyoro zvemibvunzo-nemhinduro zvakaenzanisirwa kune avo vari mukurapa kwepfungwa.
"Chimwe chezvinhu zvakakosha zvekuora mwoyo ndechekuti zvinokanganisa pfungwa dzako ”, anodaro Purofesa Williams. “Isu tose tinowanzo kuunza pfungwa uye manzwiro anoratidza mamiriro edu epfungwa kune mberi kwepfungwa dzedu. Kana iwe wakasuwa, wakaora mwoyo, kana kufunganya saka iwe unowanzo kurangarira zvakaipa zvakaitika kwauri, uye kwete zvakanaka. Izvi zvinokutora iwe pakudzika kunotungamira kubva mukusuwa kuenda mukuora mwoyo kwakadzama. MBCT inodzivirira uye inotyora iyi spiral ”.
Kudzidzira sei?
Kugara kufungisisa kurovedza kaviri pazuva
Unogona kutanga kudzidzira chiitwa ichi kwemaminetsi gumi kana kunyange maminetsi mashanu kutanga, kana zvakakuomera chaizvo.
1-Gara munzvimbo yekufungisisa, makumbo akayambuka, kumashure zvishoma arched, musana wakatwasuka.
2- Ingoisa pfungwa dzako pakufema kwako. Pakufemerwa ipapo kupera. Iwe unogona kuzvibatsira iwe pachako nekudzokorora mupfungwa kufemesa uye nekufemesa nekufemera kwega kwega.
Iwe uchakurumidza kuona kuti pfungwa dzako uye pfungwa dzako dzakaoma kwazvo kufambisa.
Uye mushure memasekonzi gumi kana makumi maviri, iwe ucharasika zvakare mukufunganya kwako, kufanotaura kwako. Usavhunduke : zviri zvakajairika uye kunyange zvisikwa zvachose. Chinangwa chekurovedza muviri ndechekuona nguva ino, uye chinyararire kubata mweya wako. Nguva imwe neimwe yaunoita iyi kufamba, iwe uri pamwoyo wetsika yekufunga.
Nhanho yechipiri: KUITA MUVIRI
Mushure mezvakasikwa anti-depression supplement, zvakakosha kudzidzira kuita zvemuviri. Iwe uchafanirwa kuwana zvakakunakira iwe, sarudza chiitiko (hapana chikonzero chekuda kumhanya marathon kana usiri mumhanyi) uye isa zuva renguva dzose pakarenda yako.
Sei muviri kurapa kuora mwoyo?
Mabhenefiti akawanda chaizvo. Tichatarisa pano pane 2 yakakosha mabhenefiti.
Vandudza kuzviremekedza
Unoziva kana wakaora moyo kuzviremekedza kwako kunobva kwadzikira. Tinonzwa zvakaipa, zvakanaka pasina. Hazvinakidzi zvimiro zvepfungwa zvekuti unogona kutanga kudududza kuburikidza nekusimbisa muviri nguva dzose.
Nekugara uchisimbisa muviri, muviri wako uchaita kuburitsa endorphins. Aya endorphins achabatana nema receptors muuropi uye kuderedza maonero ekurwadziwa.
Endorphins
Endorphins inonziwo natural morphine. Mushure mekumhanya kwenguva refu kana chikamu chemutambo apo iwe wakapfuura iwe pachako kazhinji unoperekedzwa nekunzwa kugadzikana uye kufara.
Endorphin inonyaradza marwadzo echisikigo, zvinoreva kuti inoderedza kunzwa kwemarwadzo.
Zvakaratidzwa kuti tsika yenguva dzose yemutambo kana yakawanda yemitambo yekurovedza muviri inoita kuti zvikwanisike:
- Vandudza kuzviremekedza
- Deredza kufunganya uye zviratidzo zvekuora mwoyo
- Kuvandudza kurara
Uchasarudza mutambo upi?
Trek?
Kumhanya?
Kunewo hutano hwakanaka hunoita
- Lower blood pressure
- Wedzera simba
- Inosimbisa tsandanyama
- Inogadzirisa uremu
Ndeapi maekisesaizi ekurovedza muviri?
Zviri kwauri kuti uwane zvinokukodzera zvinoenderana nezvaunofarira uye nhanho yako. Heino rondedzero yekukupa mamwe mazano
- Kumhanya
- tenesi
- Swimming
- Famba
- Gardening
- Bikes
- matambiro
- kugwinya
- Yoga
Kusarudza chiitiko chinosanganisira kuva muboka uye kusangana nevanhu kunogona kuva pfungwa yakanaka. Kutsigirwa kubva kune vamwe kwakakosha mukurwisa kuora mwoyo.
Kubva pamaonero angu ndinoona kuti kufamba nemudiwa muzvarirwo kunobatsira zvikuru. Ndine chokwadi nezvepesvedzero yakanaka yekuonana nezvisikwa. Ringave sango, gungwa, kumaruwa. Ndizvo, ndinofunga zvakakosha kuti ugone kuwirirana zvakare nemanzwiro ako.
Kuverenga: maitiro ekudzidzira yoga usiku
Yoga?
Nhanho yechipiri: RUDZIDZEI HURONGWA HWAYO
Kurapa uye kukunda kuora mwoyo tsigiro inobva kumhuri neshamwari inokosha zvikuru. Asi mukati menguva yekuora mwoyo, isu tichawanzoita zvakapesana: kuzvivharira isu pachedu, kudzivisa kubuda. Kuita kunowanzowedzerwa nekuneta kukuru uko munhu anonzwa uye kunozopembedza kugara pamba.
Isu tinozogara tichiwana zvikonzero zvakanaka, asi pakupedzisira hauzozviita izvo zvinowedzera kuora mwoyo kwako.
Kudzivisa kuzviparadzanisa nevadiwa uye kuramba uchisangana nevanhu kwakakosha.
Enda nhanho nenhanho
Kuita kuyedza kubuda uye kuzvikurudzira pachako kunogona kuve kwakaoma, ndosaka ndichikupa zano enda chinyararire, nhanho nenhanho.
Tanga nekuenda kunonwa kofi, kana kubuda kwemakumi mashoma emaminitsi nemunhu waunoziva. Iwe unogonawo kugovera kudya.
Chinangwa pano ndechekubuda nguva dzose, kuitira kuti uzadze simba rako. Kuzvinyima mauri zvakanyanya hakuzounzi chinhu chakanaka.
Sangana nevanhu
nguva dzose mukati chinangwa chekurwisa kuora mwoyo nenzira yakasikwa, kuwedzera nharaunda yako, kana kusangana nevanhu vashoma chiito chakanakisa. Asi ndiani waungakumbira kuedza. Kubatwa mukugayiwa kwemazuva ese, zvinogona kuita sekunge zvakaoma kuwana nguva uye kunyangwe mikana yekusangana nevanhu.
Kuzvipira inzira yakanaka yekusangana nevanhu vatsva, batsira uye uwedzere kuzviremekedza kwako.
Iwe uchawana pane ino saiti http://www.francebenevolat.org/ zvese kuti uwane mukana wekukwanisa kuzvipira.
Chechipiri sarudzo ndeyekudzidzira chiitiko. Chese chero uchifarira chinoshanda. Inogona kunge iri chiitiko chemuviri, sekuonekwa pamusoro kana chero chimwe chinhu:
Heano mimwe mienzaniso yekuona kupa pfungwa
- Kuti udzidze mutauro mutsva,
- Tora makosi kuyunivhesiti yakakurumbira
- Dzidzira kusona
- Dzidza kurima gadheni
- Joinha kirabhu yekufamba
- Join kirabhu yekufungisisa
Rondedzero yacho yakareba uye zvese zvinoenderana nezvamunoda. Unogona kutanga kubvunza nehoro yedhorobha rako uye panzvimbo yeMJC yedunhu rako. Iyi inzvimbo yakanaka yekutanga yekutsvaga. (Type MJC uye zita reguta rako mugoogle)
Nezviito zvose izvi ndizvo zvakare zvakakosha zvikuru kutora nguva iwe pachako.
Kana iwe ukatevera hurongwa saka iwe unofanirwa kuve wakagadziriswa kutora yakasikwa antidepressant, kurovedza muviri kana kuenderera mberi nekuita basa remuviri, dzivisa kuzvivharira mukati uye kukudziridza hukama hwako hwemagariro.
Iye zvino iwe unofanirwa kuzvipa nguva iwe pachako uye kutarisisa pfungwa dzako kuti dziite kuti dzive dzechokwadi uye dzakanaka.
mhedziso
Ndinoda kupedzisa chinyorwa ichi kuedza kukuisa mumaonero. Ndavepo ndinoziva kuti zvakaoma sei.
Kana iwe uchiziva zvishoma nezveBuddhism saka iwe unofanirwa kuziva iyo notion d'impermanence.
Iyi pfungwa inokosha muchiBuddha inotsanangura kuti hapana chinogara, nokusingaperi. Zvose zvinouya, zvinozoenda. Zvakafanana nefunganyo dzedu, mamiriro edu epfungwa akasiyana uyewo nekuora mwoyo.
Anogona kunge ari pano nhasi, asi mangwana zvishoma zvishoma, uye mumwedzi mishomanana anenge aenda. Ramba uchifunga izvi.
Ndinovimba kuti chinyorwa ichi chichakupa mamwe mazano ekukwira kumawere. Kana mune chero mazano kana mazano, ndapota musazeza kundibata.