Mu kafukufuku wa masabata asanu ndi atatu, "kusinkhasinkha mwanzerudzina kusinkhasinkha kalembedwe kuchepetsa kuyankha kwa kutupa komwe kumachitika chifukwa cha nkhawa. Mu kafukufuku wina wa akuluakulu pafupifupi 1.300, kusinkhasinkhaZasonyezedwa kuti ufa ukhoza kuchepetsa nkhawa. Makamaka, izi zimakhala zamphamvu kwambiri mwa anthu omwe ali ndi nkhawa kwambiri.
Maphunziro, kusinkhasinkhaufa, post-traumatic stress disorder ndi matenda a fibromyalgia Zasonyezedwa kuti zimatha kusintha zizindikiro za zovuta zokhudzana ndi nkhawa monga
Amapereka kuwongolera nkhawa
Kusadetsa nkhawa kumatanthauza kuchepetsa nkhawa. Mwachitsanzo, kusinkhasinkha mwanzeru Kafukufuku wa masabata asanu ndi atatu okhudza nkhaniyi anathandiza ophunzira kuchepetsa nkhawa.
Zinachepetsanso zizindikiro za matenda oda nkhawa monga phobias, nkhawa za anthu, kuganiza mozama, kuchita zinthu mokakamiza, komanso kuchita mantha.
Masabata asanu ndi atatu pulogalamu yosinkhasinkhaMu kafukufuku wina wa anthu odzipereka 18 patatha zaka zitatu atamaliza maphunziro awo kusinkhasinkha kuchitandikukhalabe ndi nkhawa zochepa kwa nthawi yayitali.
kusinkhasinkhaZingathandizenso kuchepetsa nkhawa zokhudzana ndi ntchito m'malo opanikizika kwambiri. ntchito, a kusinkhasinkha anapeza kuti pulogalamuyi inachepetsa nkhawa mu gulu la anamwino.
Zabwino kwa thanzi lamalingaliro
ena mitundu ya kusinkhasinkhazingathandize kuti munthu azidziona kuti ndi wofunika komanso amakhala ndi maganizo abwino. kusinkhasinkhaMaphunziro awiri pa inu adapeza kuchepa kwa kukhumudwa kwa akulu opitilira 4.600.
Kuwongolera chisamaliro ndi kulingalira kungathandize kuti malingaliro akhale achichepere. "Kirtan Kriya" ndikuyenda mobwerezabwereza kwa zala kuti zikhazikitse malingaliro. njira yosinkhasinkhad.
Zinapangitsa kuti otenga nawo mbali athe kuchita ntchito zokumbukira m'maphunziro ambiri okhudzana ndi ukalamba.
Komanso, kuunikanso kwa maphunziro 12, masitaelo ambiri kusinkhasinkhaZinapezeka kuti mwa odzipereka achikulire, zimawonjezera chidwi, kukumbukira, ndi kufulumira kwamaganizo.
Kuphatikiza pa kuthana ndi vuto la kukumbukira kwanthawi yayitali, kusinkhasinkhamwina angasinthire kukumbukira pang'ono mwa odwala omwe ali ndi vuto la dementia. Zingathandize kuchepetsa kupsinjika maganizo ndi kulimbana ndi omwe akusamalira achibale omwe ali ndi dementia.
amalenga zabwino
ena mitundu ya kusinkhasinkhaZimawonjezera malingaliro abwino ndi machitidwe, makamaka kwa inu nokha ndi ena. Metta ndi mtundu wa kusinkhasinkha, womwe umatchedwanso "kukoma mtima kusinkhasinkha."
Ndi machitidwe, anthu amaphunzira kukulitsa kukoma mtima kumeneku ndi kukhululuka kuchokera kunja, choyamba kwa abwenzi awo, kenaka kwa omwe amawadziwa, ndipo potsiriza kwa adani awo.
Bu kusinkhasinkha Maphunziro 22 awonetsa kuthekera kwa anthu kuwonjezera chifundo chawo kwa iwo eni ndi ena.
Kusinkhasinkha kwachikondi-chifundoKafukufuku wa akuluakulu a 100 omwe amaperekedwa mwachisawawa ku pulogalamu yomwe ili ndi
Pophunzira ndi gulu lina, kusinkhasinkha kwa meta Malingaliro abwino opangidwa ndi anthu amatha kuwonjezera kuchuluka kwa nkhawa, kuchepetsa mikangano ya m'banja ndikuthandizira kuwongolera mkwiyo.
Amathandiza kulimbana ndi kumwerekera
kusinkhasinkha Chilango chamaganizo chomwe chimapangidwa chifukwa cha kudziletsa chimathandiza kuthetsa zizoloŵezi zoledzeretsa ndi kuzindikira omwe amayambitsa zizoloŵezi zoledzeretsa mwa kuwonjezera kudziletsa.
Maphunziro, kusinkhasinkhaZasonyezedwa kuti zingathandize kutsogolera maganizo a munthu, kuwonjezera mphamvu, kulamulira maganizo ndi zilakolako, ndi kumvetsa zifukwa zomwe zimayambitsa makhalidwe osokoneza bongo.
Pakafukufuku wa anthu 60 omwe amathandizidwa ndi vuto lakumwa mowa, kusinkhasinkha kopitilira muyeso zinapezeka kuti zimagwirizanitsidwa ndi kuchepa kwa kupsinjika maganizo, kupsinjika maganizo, chilakolako cha mowa, ndi kumwa mowa pambuyo pa miyezi itatu.
Mu phunziro lalikulu, wosinkhasinkha Zotsatira za otenga nawo gawo 3500 zidawonedwa. kusinkhasinkhaanapezeka kuti akugwirizana ndi kuchepetsa madandaulo opweteka aakulu kapena opweteka.
amachepetsa kuthamanga kwa magazi
kusinkhasinkhaZingathenso kukhala ndi thanzi labwino mwa kuchepetsa kupsinjika kwa mtima. Pakapita nthawi, kuthamanga kwa magazi kumapangitsa kuti mtima ukhale wovuta kuti upope magazi ndipo ukhoza kuyambitsa kusokonezeka kwa mtima.
Kuthamanga kwa magazi kumathandizanso kuti atherosulinosis, kapena kuchepa kwa mitsempha, zomwe zingayambitse matenda a mtima ndi sitiroko.
Kafukufuku ndi anthu odzipereka okwana 996, kusinkhasinkha Anapeza kuti kukhala nayo kumachepetsa kuthamanga kwa magazi ndi pafupifupi mfundo zisanu.
Izi zinali zogwira mtima kwambiri pakati pa anthu odzipereka achikulire komanso omwe anali ndi kuthamanga kwa magazi asanaphunzire.
Kafukufuku wina wowunikira adapeza kuti mitundu yosiyanasiyana ya kusinkhasinkha idapanganso kusintha kofanana kwa kuthamanga kwa magazi.
Imathandiza ana kukhala odekha
kusinkhasinkha mwanzeruAna ndi achinyamata omwe amazichita amatha kukhala ndi malingaliro abwino, kulankhulana, luso lothana ndi mavuto komanso kudzidalira.
Malingaliro Amakono mu Pediatrics Nkhani ya 2019 yofalitsidwa m'magazini kusinkhasinkha mwanzeruAnanena kuti imatha kuchepetsa mavuto angapo omwe amapezeka mwa achinyamata:
- Zizindikiro za nkhawa komanso kukhumudwa
- Kudya mopambanitsa/kuchepera
- matenda oletsa kudya
- Kupanda kuwongolera malingaliro
- ADHD
- mavuto ogona
- Matenda osatha komanso zowawa
- Kupsinjika kokhudzana ndi magwiridwe antchito kusukulu ndi masewera
Mitundu ya Kusinkhasinkha
Kusinkhasinkha ndi mwambo wakale, womwe umachitika m'zikhalidwe padziko lonse lapansi kuti mukhale bata komanso mgwirizano wamkati.
Ngakhale mchitidwewu umagwirizana ndi ziphunzitso zambiri zachipembedzo, kusinkhasinkha ndi za kukulitsa kuzindikira ndi kuzindikira kuposa chikhulupiriro.
kusinkhasinkha Muyenera kuyang'ana malo abata ndi abata. Popeza izi ndizongosiya ndikupumula mphamvu zanu, simungathe kuchita pamalo odzaza phokoso ndi chipwirikiti. Muyenera kupita kumalo kumene kuli mtendere, bata ndi bata.
Kuyamba kusinkhasinkha Kusankha malo abwino oti mukhale ndi kupumula thupi lanu ndilofunika kwambiri komanso lofunika kwambiri pazochitikazo chifukwa maganizo anu amakhala omasuka panthawiyi, zotsatira zake zimakhala zofulumira komanso zogwira mtima.
Khalani momasuka
khalani momasuka, kusinkhasinkha Ili ndi sitepe lachitatu limene muyenera kuchita. Dulani miyendo yanu ndikuyika manja anu pamiyendo yanu. Sungani msana wanu molunjika ndi maso anu otsekedwa.
onse kusinkhasinkha Maso anu sayenera kutsegulidwa kapena kubwerera mmbuyo panthawiyi. Padmasana, yemwe amadziwikanso kuti lotus pose, ndiye malo oyamba komanso oyambira omwe muyenera kudziyika nokha. Khalani chete ndi kupuma mozama.
Musanachite M'mimba Mwanu
ndi mimba yodzaza sungathe kusinkhasinkha, apo ayi mudzagona. Koma ngakhale mutakhala ndi njala kwambiri kusinkhasinkha musatero. kusinkhasinkha Mudzapeza kuti ndizovuta kwambiri kuchita ndipo ndondomeko yonse idzakhala yachabechabe.
