Kupsinjika maganizo kwakhala kosalekeza m'moyo wamakono. Tonsefe timakumana ndi zovuta zambiri, kuyambira zopinga zing'onozing'ono monga kuchulukana kwa magalimoto mpaka kumavuto akulu monga matenda kapena kusamvana. Mosasamala kanthu za chimene chimayambitsa, zotsatira zake zimakhala zofanana: Kupsinjika maganizo kumadzaza matupi athu ndi mahomoni monga cortisol omwe, m’kupita kwa nthaŵi, amativulaza.
Kuphatikiza pa zomwe zimakhudza thanzi lathu lakuthupi, kupsinjika maganizo kumakhudzanso kulingalira kwathu kwamaganizo. Zimabweretsa kupsinjika ndi kukhumudwa mwa ife, zimakulitsa luso lathu ndikuyika pachiwopsezo maloto athu. Popeza sitingapewe zinthu zonse zomwe zimatipangitsa kuti tizivutika maganizo, tiyenera kupeza njira zabwino zothetsera vutoli komanso kuchita masewera olimbitsa thupi kuti tipumule maganizo.
Kodi kumasuka maganizo ndi thupi?
Mu 1970, katswiri wa zamtima Herbert Benson wa Sukulu ya Zamankhwala ya Harvard adapereka yankho lopumula ngati njira yothetsera kupsinjika. Pamene kupsinjika maganizo kumafulumizitsa kugunda kwa mtima wanu, kumachepetsa mpweya wanu ndi kulimbitsa minofu yanu; kupumula kumatithandiza kukoka handbrake kuti tipeze bata. Popeza pali ubale wosasunthika pakati pa malingaliro ndi thupi poyankha kupsinjika, kuti tipumule titha kuchita masewera olimbitsa thupi komanso kuchita zinthu zolimbitsa thupi kwambiri.
1. Chojambulira chathupi kuti muchepetse kupsinjika
Kufufuza mwamaganizo thupi lanu kudzakuthandizani kumvetsetsa komwe kupsinjika kumakhazikika komanso momwe zimakukhudzirani, komanso kukuthandizani kuti mutulutse kupsinjika maganizo ndi kusokonezeka maganizo. Muyenera kukhala momasuka kapena kugona chagada ndikusanthula thupi lanu kuyambira zala mpaka kumutu. Pamene mukuyenda kuchokera ku chiwalo chimodzi kupita ku china, zindikirani momwe mumamvera mwakuthupi.
Zindikirani madera omwe kupsinjika kumakhazikika komanso ziwalo za thupi zomwe zimamasuka kwambiri, osachita chilichonse. Mukamachita izi, pumani mozama ndikulingalira mpweya woziziritsa womwe ukuyenderera pagawo la thupi lomwe mukusanthula. Dziwani zomwe mukumva ndipo, ngati kuli kofunikira, bwerezani zomwezo pambuyo pake, ndikuwunika kwambiri ziwalo zolimba za thupi.
Kujambula kosavuta kwa thupi sikudzakutengerani mphindi zosapitirira 10 ndipo kudzakuthandizani kuti mupumule chifukwa ndi chida chothandizira kumasula zovuta zilizonse, kupweteka kapena kusapeza komwe simunazindikire. Ngati mukufuna kugwiritsa ntchito bwino masewerawa kuti mupumule thupi lanu ndi malingaliro anu, mutha kugwiritsa ntchito mafuta amthupi kapena mafuta odzola opangidwa mwapadera kuti mukhale ndi moyo wabwino komanso kupumula, ndikukupangitsani kuyiwala zovuta za moyo watsiku ndi tsiku.
2. Pumulani kuti mupume kwambiri
Kupumira ndi imodzi mwazochita zabwino kwambiri zotsitsimula thupi ndi malingaliro chifukwa imayambitsa dongosolo lamanjenje la parasympathetic, lomwe limakhala ngati brake lamanja potulutsa ma neurotransmitters monga acetylcholine, omwe amachepetsa kugunda kwa mtima ndi kuthamanga kwa magazi, kutithandiza kuchepetsa nkhawa.
Pali njira zambiri zopumira. Zochita za 4-7-8, mwachitsanzo, ndi chimodzi mwa zosavuta monga momwe zimakhudzira kupuma kwa masekondi a 4, kugwira mpweya wanu kwa masekondi 7 ndikupuma pang'onopang'ono kwa masekondi 8.
Kupuma kwina kwa mphuno kwasonyezedwanso kukhala kothandiza popanga mkhalidwe wokangalika wopumula maganizo. Mwa kubwezeretsanso ma hemispheres a ubongo, imakhala ndi mphamvu yochepetsetsa komanso yopatsa mphamvu nthawi yomweyo. Mukungoyenera kukhala pamalo omasuka ndi miyendo yanu yopingasa. Ikani dzanja lanu lamanzere pa bondo lanu lakumanzere ndikubweretsa dzanja lanu lamanja kumphuno. Pumulani mpweya wonse kenako kutseka mphuno yanu yakumanja pogwiritsa ntchito chala chanu chakumanja. Pumani mpweya kudzera kumanzere kwa mphuno, kenaka mutseke ndi zala zanu. Tsegulani mphuno yakumanja ndikutulutsa mpweya mbali iyi. Pumani mpweya kudzera m'mphuno yakumanja ndikutseka mphuno iyi. Tsegulani mphuno yakumanzere ndikutulutsa mpweya kudzera mmenemo. Bwerezani ntchito yomaliza ndi mpweya wochokera kumanzere.
3. Sinkhasinkhani kuti muwonjezere kawonedwe kanu
Kuthamanga ndi nkhawa za tsiku ndi tsiku kungakupangitseni kutaya malingaliro ndikugwera mumayendedwe opsinjika. Kusinkhasinkha kumakupatsani mwayi wotuluka m'bwalo loyipalo poyang'ana malingaliro anu ndi momwe mukumvera m'njira yodzipatula komanso yopanda kuweruza. Ndipotu, sayansi yapeza kuti kusinkhasinkha kwa mphindi 10 zokha patsiku kungachepetse kwambiri kupsinjika maganizo ndi nkhawa, komanso kusintha njira za ubongo mu ubongo kuti zisakhale zogwira mtima komanso zosagwirizana ndi nkhawa.
Koposa zonse, mukamaphunzira kusinkhasinkha, mutha kuchita kulikonse, kaya ndi njira yapansi panthaka popita kuntchito kapena pa benchi ya paki. Muyenera kukhala pansi, kutseka maso anu ndikuyang'ana mpweya wanu kuti muthe kuchoka kudziko lapansi ndikupeza mtendere wamkati womwe mukufuna.
Pali njira zingapo zosinkhasinkha, ngakhale ndi nthawi yanu yoyamba kuyesera kapena zimakuvutani kuyika malingaliro anu, mungafunike kugwiritsa ntchito mawu ofotokozera. Kuchokera ku miyambo yosinkhasinkha ya India ndi Buddhism, sizili chabe phokoso, monga "om," lomwe mumabwereza mokweza kapena m'maganizo mwanu. Komabe, ndikofunikira kuti mumve mantra yomwe mumasankha ndi kukhalapo kwathunthu, sikoyenera kubwereza mwamakani. Mukhozanso kugwiritsa ntchito a japamāla, chida cha mikanda 108 chomwe chidzakudziwitsani kuti mumabwereza kangati mantra kuti mumalize gawo lanu losinkhasinkha. Mwa kusunga malingaliro anu otanganidwa ndi mantra, mudzadzimasula nokha ku kulemera kwa nkhawa ndi zovuta zomwe zimayambitsa.
4. Kulingalira kukhalapo kwathunthu
Kuti mupumule malingaliro anu nthawi yomweyo ndikuchepetsa nkhawa kapena nkhawa, imodzi mwa njira zabwino kwambiri ndikuchotsa malingaliro oyipa mpaka pano. Mukazindikira zamasiku ano mutha kuchotsa nkhawa zamtsogolo kapena zodandaula ndi zakale.
M'lingaliro limeneli, kafukufuku wopangidwa ku Netherlands anapeza kuti ntchito ya ubongo imatha kusintha ndi masabata a 8 okha kusamala. Ndi mchitidwewu, amygdala yanu idzakhala yosalabadira ndipo prefrontal cortex idzapeza kutchuka, kukulolani kuthana ndi mavuto bwino, kuti musatengeke nawo.
Kulingalira kungachitidwe m'njira zingapo. Nthawi zina zomwe muyenera kuchita kuti muchotse malingaliro anu ndikuyimitsa, kuchedwetsa ndi kusangalala ndi mphindi zisanu ndikukhala tcheru. Njira yovuta kwambiri ndiyo kusankha malo opanda phokoso omwe mumakhala omasuka ndikukhala molunjika kapena kugona pamphasa kuti musasokoneze kupuma kwanu. Kenako, yang'anani kwambiri mpweya womwe ukuyenda ndi kutuluka m'mphuno ndi m'mapapu anu, ndikulingalira kuti ndi mpweya uliwonse mtendere wanu ukuwonjezeka. Maganizo ena akadutsa m'maganizo mwanu, musawaweruze kuti ndi abwino kapena oyipa, ayang'aneni ndikuwunikanso mpweya wanu. Mudzaona kuti n’zovuta poyamba, koma pochita khama mudzakhala bwino ndi kupeza kudziletsa ndi bata.
5. Yesani hydrotherapy, mudzadabwa
Madzi akhoza kukhala bwenzi lanu kuti mupumule malingaliro anu. Zaka mazana angapo zapitazo, Hippocrates ankakhulupirira kuti chithandizo chamadzi chikhoza kuthetsa kutopa, ndipo lero pali anthu ambiri omwe amalimbikitsa madzi osambira ozizira, omwe amati amapatsa mphamvu, amayeretsa maganizo komanso amathandiza kuthetsa nkhawa bwino. Kafukufuku amene anachitika pa yunivesite ya Oulu amamutsimikizira kuti n’zoona: kusamba madzi ozizira kungathandizedi kuti tikhale ndi moyo wabwino.
Zomwe zimapangidwira sizidziwika motsimikizika, koma zimaganiziridwa kuti kumiza nkhope m'madzi ozizira kumatha kuyambitsa nthambi ya parasympathetic ya dongosolo lamanjenje, zomwe zimapangitsa kuti thupi lipumule pambuyo pa chochitika chovuta. Amakhulupiriranso kuti kusintha kwa madzi ozizira kumapangitsa kuti anthu athe kupirira zovuta zina za moyo. Pachifukwa ichi, pamene mukumva kupanikizika kwambiri, kupsinjika maganizo kapena kuda nkhawa, njira yosavuta yopumula maganizo anu ndikumiza nkhope yanu m'madzi ozizira kapena kuika ayezi m'manja mwanu.
Ngati madzi ozizira sakutsimikizirani, kusamba kopumula kotentha kungathandize, makamaka kumapeto kwa tsiku lotopetsa. Meta-analysis yomwe idachitika ku Japan Health and Research Institute anapeza kuti kupsinjika maganizo kumachepetsedwa pamene madzi otentha amakweza kutentha kwa thupi, chifukwa amachepetsa dongosolo lamanjenje ndikutulutsa endorphins monga dopamine ndi serotonin zomwe zimakupangitsani kumva bwino.
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Pakhomo Zochita 5 zothandiza kwambiri kuti mupumule malingaliro idasindikizidwa koyamba mu Pakona ya Psychology.
