Mirayiridzo Yekudya uye Kudzidzira Kana Uchirasikirwa Nekurasikirwa
Kana wakarasikirwa nemunhu waunoda, unoziva kuti kushungurudzika kwakashata. Pasinei nokuti kurasikirwa kwacho kwawedzerwa uye kunotarisirwa kana kushungurudzika uye kamwe kamwe, vhiki nemwedzi zvichitevera ruzivo zvinogona kuchinja hupenyu hwako hukatsika.
Nyanzvi dzakawanda dzinopa maitiro ekuenzanisa uye kurwara kwakanaka kune avo vanorasikirwa. Basa rekuita muviri uye kudya kunovaka muviri kunogona kuderedza maitiro ekumanikidza uye kukubatsira kuti urarame zviri nani usiku.
Asi zvakadini kana iwe uine chirongwa chekurovedza muviri nguva dzose panzvimbo yako isati yasvika? Uye zvakadini kana iwe ukatevera kudya kwakasimba? Unofanira kudzokera zvakare iwe unotanga kurasikirwa? Dzimwe nyanzvi dzinoshungurudza dzinotaura kuti kufirwa inguva yakanaka yekudzoka zvishoma.
Kunoita Zuva Rokurovedza Nguva Dzose Kuchengetedza Kushungurudzika Here?
Iwe zvichida wakaona kana kuverenga nyaya pamusoro pekuti basa rekushandisa rinogona kubatsira sei kuwedzera mafungiro ako. Zvidzidzo zvakatozviratidza kuti kurovedza muviri kunogona kubatsira kuderedza zviratidzo zvekuora mwoyo. Asi kushungurudzika uye kuora mwoyo kune mamiriro maviri akasiyana. Mune dzimwe nguva zviitiko zvinoshanda zvinobatsira mushure mekurasikirwa neshamwari kana nhengo yemhuri. Mune vamwe, hazvisi.
Kana iwe uri Mupi-A kudzidzira uyo akatevera chirongwa chakasimba chekurovedza muviri asati arasikirwa newaunoda, unganzwa uchinetseka kuti uchengetedze tsika yekufa kwake. Kuzvikurira kungangova kuenda kwako-kunzira yekugadzikana kwepanyama uye kwepfungwa. Asi iwe unogona kuwana uchinetseka kuti uite zvinangwa izvozvo.
Kungotaura, muviri wako unogona kusabatanidzwa.
Mune rumwe ruzivo nezvekushungurudzika, vatsvakurudzi vakaongorora vanopfuura 1500 varwi vaishungurudza vakanga vachidzoka kubva kuendeswa kuMiddle East. Zviratidzo zvinowanzoonekwa neboka iri revana vakarovedzwa zvakanyatsosanganisira matambudziko ekurara, kurwadziwa kwepfungwa, kuneta, uye kurwadziwa shure.
Tichifunga nezvekugadzikana kwepanyama uye kwepfungwa iyo kushungurudzika kunogona kutora pamuviri wako, kutsigira kunogona kuva sarudzo yakanakisisa. Kunyanya kana basa rako rechiito rine simba, unogona kuona kuti kupedzisa kuenzanisa kana kushanda zvakaoma kunopa zvikomborero zvikuru. Chinonyanya kukosha, kufirwa inguva iyo iwe unofanirwa kudzidzira kuzvitarisira; kudzivisa kutonga kana manzwiro ekukundikana kana iwe usingagoni kuita zvakafanana nenzira yawaimboita.
Kelly Grosklags, LICSW, BCD, iBhodi Yakavimbiswa Dhipatimendi mumagariro ehutano hwemagariro evanhu uye yakawana ushamwari mukupa mazano ekuchema kubva kuAmerican Academy of Health Care Professionals. Anotsanangura kuti muviri unoda nguva yekuporesa.
"Kana iwe wakanga uine hutano hwakasimba musati warasa kurasikirwa, iwe wakachengeteka kuti urambe uchitenda kana muviri wako uchibvumirana.Asi vazhinji veyangu yakaoma exercisers vanoda kuidzosa zvakare shure kwekurashikirwa kukuru sezvo vasina uhu. Haisi nguva yekuzvipa mhosva uye zvakakosha kuteerera mukati.Vanhu vanowedzera kuneta uye vanogona kuva mungozi yakawanda-inowanikwa panguva yekushungurudza. Zvose izvi zvinogona kukanganisa maitiro uye iyi haisi nguva 'yekupfuura nayo.' "
Anoenderera mberi kundokurudzira kuti iwe unoteerera muviri wako sezvaunodzokera kumashure mukuita zvekuita. "Cherechedza kuwedzerwa kuneta, kushungurudzika, kutonhora kwakawanda uye mavairusi, uye nguva dzaunonzwa uchinetseka.
Izvo zvose zvinoda nzira dzakanaka-kwete kudzvinyirira. "Muhutano hwake hwepfungwa uye huri mubhuku rake, A Comforted Heart , anotungamirira vatengi kuburikidza nekugadzirisa kudzokera muhupenyu hwavo nenzira ine unyoro inobvumira kurwadziwa kunowedzera kuitika zvakasikwa uye zvishoma nezvishoma kubereka.
Ita mazano mazano ekuderedza kushungurudzika
Zvinogona kunge zvakanatsika kujekesa pfungwa yako ye "kurovedza muviri" mushure mekunge iwe uchitarirwa kurasikirwa nemunhu waunoda. Kune vamwe vanhu, kubatevedza hakuverengi kunze kwekunge vashinga zvakanyanya uye kupisa mazana emakori. Asi muviri wako uchatambura zvakakwana panguva yekuchema, saka zvingava zvakakosha kutsanangura kuenzanisa se "kufamba."
Grosklags anoti anoda vashandi vake kutamisa miviri yavo zuva rimwe nerimwe. Asi hazvirevi kuedza kukuru kuverenga. "Dzimwe nguva munhu wese anogona kuzviita kufamba nebhokisi remashure uye kumashure," anodaro. "Kwazvino, izvi zvakanaka."
Dr. Gail Gross, Ph.D., Ed.D., M.Ed anobvumirana kuti kufamba kunokosha. Bhuku rake, The Only Way Out iri kuburikidza: Rwendo Rumi Gumi kubva Mukushungurudzika kune Uyo Anopa Mupiro unopa mazano kune avo vari kurashikirwa. Anoti kuva nekutarisa-kufanana nekuita-kunogona kubatsira kuderedza zviratidzo zvekurwadziwa.
"Kuita muviri kunowedzera endorphins, iyo inobatsira kugadzirisa kushushikana nemafungiro.Kutaura, iyo inenge isina kusungirirwa muuropi yako, iyo inobatanidza zvose zvinyorwa uye kufungidzira, inopedzisira ichideredza basa rayo, kana iwe uchifungisisa uye uchidzidzira, saka iwe pfungwa dzako dzakanyanyisa dzine mafungiro. "Kana pfungwa dzichifamba, inogadzirisa mafungiro akaipa."
Dr. Gross anowedzera kuti kurovedza muviri kune simba rekubatsira muviri kuti urambe uchienzanisa, apo uchiziva kushungurudzika kwekurasikirwa.
Maitiro akajeka ekurovedza muviri angasanganisira kufamba, yoga, tai chi, kana mamwe maitiro epfungwa / muviri. Girasi mapoka emagariro angapa humwe rubatsiro rwekutsigirwa. Kuva neshamwari yepedyo yevamwe vanogonawo kubatsira kukuchengetedza zvakaenderana nemabasa ako uye zvinogona kupa rubatsiro munguva yekuchema kwako.
Zvokudya Zvokudya Zvokudya Zvinoita Kuti Urege Kunetseka
Zvakare, Grosklags anokurudzira kuzvitarisira pazvinouya pakudya pashure pokurasikirwa kwomunhu waunoda. Anoti vamwe vanhu vanoona kurasikirwa kwemazivo (nekuda kwekushaiwa kufarira mune zvokudya) kana kuwedzera kuwanda (nokuti zvokudya izvo vanorega kutsungirira zvinogona kunge zvakakwirira mumakirori). Asi haakurudziri kudya kwakanyanya. Anoti izvi zvine musoro sarudzo dzakanaka dzakanakisisa.
"Zvakajairika kuti vanhu vashandise doro kuti vawane simba, caffeine kuti vawane simba, uye zvokudya zvepamusoro zvekutakura kunyaradza. Anopa mazano aya kuti unzwe zviri nani paunoshungurudza.
- Kwete kune imwe mukombe yekofi isati yasvika 10 (Ramba uchifunga kuti imwe kapu yekofi inenge masendimita 8-10. Mamwe mabhizimisi epafi anopa zvinwiwa zvakakura zvikuru.)
- Kunwa doro doro (rimwe girasi pavhiki) . Kushanda kamwechete doro kune mairi ounces mashanu.
- Kuwedzerwa kudya kwepuroteni. Mirayiridzo yehutano inoratidza kuti anenge 10-30 muzana yehuori yako yezuva nezuva inofanira kuwanikwa kubva kumapuroteni.
- Inwa mvura yakawanda nokuti kuchema kwakajairika mukutambudzika uye muviri unogona kupera simba nokukurumidza. Caffeine uye doro zvakare zvinopera simba, saka chenjerera.
Dr. Gross anotaura kuti ruzivo ruzivo rwezvokudya zvinokosha runobatsira panguva yekuchema. "Muenzaniso, ma berries, kusanganisira blubhebheri inogona kubatsira nekuyeuka. Zvokudya zvakazara muViramin B zvinogona kubatsira kuderedza kushushikana nekudya zvakadai se broccoli, sipinashi nenyama, izvo zvakagadzirwa nesimbi, zvinogona kubatsira simba, simba, uye inonyanya kukosha maune masimba . " Anokuyeuchidza vateereri vake uye vaverengi vari kurashikirwa kuti ino ndiyo nguva yekuisa pfungwa pazvinhu zvekutanga zvaunokwanisa kuzviitira iwe pachako. Uye, pakutanga inosanganisira kudya nenzira yakadzikama, kurara uye kudzidzira.
Shoko Rinobva
Kurasikirwa neshamwari inodikanwa kana nhengo yemhuri chinhu chinoparadza chinotora mutengo mukuru pamuviri wako. Sezvaunofamba nenzira yekuchema, iva nemutsa kwauri. Edza kusaisa purogiramu yakasimba yekugadzirisa, asi zvipe iwe nguva yaunoda kuporesa. Mumazuva ekutanga nemavhiki, unogona kudikana simba rako rose kuti uite mabasa asina kumira ehupenyu hwezuva nezuva. Sezvo simba rako uye iwe unofarira kudzoka, ivai nechinangwa chekushanda pamusana wemoto uye chengetedza zvakare mune zvekuita muviri uye kudya kwakanaka nechinangwa chekugara zvakanaka uye kuzvitarisira.
> Sources:
> Boelen, Paul A., naHolly G. Prigerson. "Kufurirwa kwezviratidzo zvekushungurudzika kwenguva refu, kushushikana, nekuzvidya mwoyo pamusoro pehupenyu hwevamwe vanhu vakaremara." European Archives of Psychiatry uye Clinical Neuroscience 257.8 (2007): 444-452.
> America Society of Family Physicians. Kushungurudzika: Kutarisana Nezvirwere, Rufu, Uye Zvimwe Kurasira July 2017
> Red River Valley Hospice. Kushungurudzika Nekudengenyeka: Zvaunoda Kuziva uye Nguva Yokutsvaga Rubatsiro
> Toblin, Robin L. et al. "Kushungurudzika uye Mamiriro Ehutano Muviri muUnited States Vanodzoka Kubva Kurwisana." Journal of Affective Disorders 136.3 (2012): 469-475.
> US National Library of Medicine. Medline Plus. Kusuruvara 2/21/2016