Mukati
Kushungurudzika chinhu chinokosha muupenyu. Aya marudzi akasiyana-siyana ekupikisa atinotarisana nawo kubasa, muukama hwemunhu, mumamiriro ezvinhu. Vanhu vanoona zviitiko muhupenyu zvakasiyana uye vanobata nekushushikana nenzira dzakasiyana. Maonero aya anonyanya kuenderana nekuonda. Ngozi yekudya zvakanyanya inowedzera panguva dzekushushikana kwekutya. Kushungurudzika kunokonzera kuwedzera kwekugadzirwa kwehomoni cortisol, iyo inokonzera kuchengetwa kwemvura uye inokonzera kuunganidzwa kwemafuta e-visceral. Naizvozvo, vezvekudya vanorayirwa kuti vadzidze kudzikisira mazinga ekushushikana uchirasikirwa nehuremu.
Kushungurudzika uye kuwandisa uremu
Takatoona kuti kudyisa kunowanzobatanidzwa nekutya kwekutya. Kushungurudzika kunogona kuvanza manzwiro uye manzwiro akasiyana-siyana, akadai sokufinhwa kana kuti kufunganya. Nhanho yekutanga yekugadzirisa dambudziko rekudya zvakanyanya ndeyekufunga. Zvibvunze mibvunzo zvisati zvaitika, panguva uye shure: "Chii chinoita kuti ndidye?", "Zvichida ndanga ndawana zvakakwana?", "Ndine nzara here kana kuti ndinoshuva zvokudya?", "Manzwiro api andiri kuona iye zvino?". Nekubvunza mibvunzo iyi, iwe uchadzidza kuzvinzwisisa uye kududzira nemasaini masaini emuviri. Chasara kugadzirisa maitiro.
Ne cortisol, zvinhu zvakanyanya kuoma. Chiyero chayo chinowedzerwa nezvinonetsa zvakadai sematambudziko emari, kushanda kwemaawa akawanda, kukakavara kana kusingaperi kwemigwagwa yemigwagwa, pamwe nekushaya kurara kusingaperi, kudya kwakadzika-calori, kunyanya kubatikana nechimwe chinhu, somuenzaniso, kudya. Zvakakosha kutanga kudya kusina kunetseka uye kuderedza kutsamwa.
Nzira Dzekuderedza Stress
Chinhu chakakosha mukuderedza kushushikana kwekudya kufanotaura. Ronga kudya kwako uye nyora pasi diary yako yekurasikirwa nekuremerwa pachine nguva, kwete mukutsvagisa. Gadzirira zvokudya mazuva akawanda mberi, zvakare. Ronga maworkouts ako kwevhiki uye namatira kuhurongwa. Kana iwe uchiwanzoita episodic overeating, saka ronga zviito zvako zvakadzama kumamiriro ezvinhu akadaro, zvinyore pasi, uye wozodzokorora kana zvichidikanwa. Hurongwa itsigiro yako uye kudzivirira kubva mukushushikana.
Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetsekana muhupenyu hwako, saka iwe unogona kudzikisira mhedzisiro yaro pamuviri nenzira dzinotevera:
- zvokudya,
- kurovedza muviri,
- kufungisisa,
- kuchengeta dhayari.
chikafu
Kudya kwakadzikama kunotsigira hutano hwepanyama uye hwepfungwa. Iva nechokwadi chokuti uri kudya zvakakwana zvekudya zvine calcium. Izvi, chekutanga, zvigadzirwa zvemukaka. Munguva yekushushikana kwekutya, calcium inobudiswa kubva mumuviri. Uyezve, panguva yekunetseka kwekutya, kushandiswa kwevhitamini C uye B mavitamini kunowedzera. Idya mimwe miriwo, zviyo uye zvigadzirwa zvenyama. Magnesium inobatsira muviri kubata nemhedzisiro yakaipa yekushushikana. Ivo vakapfuma mumiti, buckwheat, bran, mupunga usina kusvibiswa, cocoa. Kune zvakare humbowo hwesainzi hwekuti omega-3 fatty acids inowedzera kuramba kwemuviri kushushikana uye kushushikana. Unogona kuzviwana muhove nemafuta eflakisi.
Kuita muviri
Munguva yemitambo, hormone endorphin inogadzirwa, iyo inovandudza mafungiro uye inobatsira muviri kuti urambe zviri nani kushushikana. Hazvishamisi kuti mumakiriniki mazhinji ekurapa neuroses, kumhanya kunosanganisirwa muchirongwa chekuvandudza. Kuti maekisesaizi ape mhedzisiro inotarisirwa, inofanirwa kuitwa nguva nenguva kwenguva yakareba.
kufungisisa
Kufungisisa kunogona kuderedza kushushikana kwehomoni, BP uye kudzorera simba. Ingori 5-10 maminetsi ega ega ega ega akakwana kuti unzwe kuwedzera kwesimba, asi izvi zvinodawo kuitwa nguva nenguva. Kune akawanda akasiyana maitiro ekufungisisa. Izvo zvakapfava: isa timer yemaminetsi mashanu, gara munzvimbo yakagadzikana, zvitsause kubva pane zvekunze pfungwa uye fema zvakadzikama, uchitarisa pakufema kwako. Kuti urege kutsauswa neruzha rwekunze uye pfungwa, dzokorora "inhale" / "exhale" kwauri nekufema kwega kwega uye kufema.
Kuchengeta diary
Diary inobatsira kuderedza kushungurudzika, kunzwisisa zvikonzero zvayo nemigumisiro. Inogona kuve yakakosha "stress diary" yekuongorora zviitiko muhupenyu uye maitiro ako kwazviri. Kana kuti inogona kunge iri "emotion diary" yekutevera mamiriro emanzwiro kana kuratidza manzwiro kuburikidza nemifananidzo. Kana kushushikana kwako kuchiperekedzwa nekuora mwoyo, unogona kuchengeta "joy diary" paunoda kunyora pasi zviitiko zvishanu zvinofadza zvakaitika kwauri masikati manheru ega ega.
Aya ndiwo maitiro makuru ekubatsira kudzorera simba uye kubata nekunetseka kwekutya.
Kudzivirira kushushikana
Kurapa kwakanakisisa ndiko kudzivirira. Zvaunoda kuziva kudzivirira mhedzisiro yekushushikana:
- Kana iwe usingakwanisi kuchinja mamiriro acho ezvinhu, usazvitora iwe pachako. Pane zvinhu zvausingagoni kudzora, uye ndizvozvo.
- Tariro yezvakanakisa, asi funga zvese zvinogoneka. Usazvinyengera pasina.
- Tsvaga chimwe chinhu chinokutendera kuti urege. Itai maekisesaizi nguva dzose. Inogona kunge iri kufamba, kugadzira, kutaurirana. Chinhu chikuru hachisi chekushandisa chikafu nezvimwe zvinhu zvinopinda muropa sekusunungurwa.
- Tsvaka rubatsiro. Kubatana neshamwari, mhuri, uye vanhu vane pfungwa dzakafanana vanogona kukubatsira kutsungirira chero zvinonetsa.
Kushungurudzika kunobatsira kuchengetedza inzwi retsinga, asi tinozvida muhuwandu hunonzwisisika. Vanhu vazhinji vemazuva ano vanoona kushungurudzika kusingaperi, izvo zvinotungamirira kune kufutisa uye zvimwe zvirwere, ndicho chikonzero zvakakosha kuchengetedza pfungwa dzakajeka uye rugare rwomukati.