Zamkatimu
Kutsazikana ndi nkhawa: njira yothandiza kukhala modekha
Psychology
Katswiri wa zamaganizo ndi wafilosofi wa ku Austria Viktor Frankl ankakonda kunena kuti "pamene sitingathe kusintha zinthu, tikukumana ndi vuto lodzisintha tokha", ndipo izi ndi zomwe Ferran Cases amalimbikitsa m'buku lake ".bye bye nkhawa». Iye si katswiri wa zamaganizo, koma ali ndi chidziwitso chofunikira chokhudza nkhawa, yomwe wakhala akuvutika nayo kwa zaka zoposa 17, ndipo m'buku lake loyamba, pamene sadzifotokozera yekha kuti ndi "wotsutsa, makamaka wogulitsa njinga zamoto", iye. amawulula njira yokwanira komanso yothandiza kwa kutsazikana ndi nkhawa, wolengedwa ndi iyemwini.
Kusokera pachifuwa, kukomoka komanso kufa ziwalo m'miyendo ndizomwe zidamupangitsa kuzindikira kuti nkhawa ndi chiyani komanso momwe zimawonekera m'njira zosiyanasiyana mwa munthu aliyense. Malinga ndi kafukufuku waposachedwa kwambiri wa WHO, anthu pafupifupi 260 miliyoni padziko lapansi adakhala ndi nkhawa mu 2017 ndipo General Council of Psychology of Spain ikuwonetsa kuti anthu asanu ndi anayi mwa khumi aku Spain adadwala nawo chaka chomwecho. Matenda omwe aphulikanso pakati pa aang'ono kwambiri ndipo adatchedwa kale "mliri wachete wazaka za zana la XNUMX."
Malingaliro, kubweretsa nkhawa
Ferran Cases, wolemba "Bye bye nkhawa», Njira yofulumira komanso yothandiza kuti mukhale ndi moyo wodekha, zikuwonekeratu kuti maganizo ndi omwe amachititsa nkhawa:« Njira yomwe timadziwira zenizeni ndi zomwe zimatha kuyambitsa zizindikiro zomwe zimatipangitsa kuti tidutse moipa kwambiri », ndikufotokozera kuti izi zimachitika. chifukwa ubongo wathu ukulandira chisonkhezero chosawona ngati kuti chinali chenicheni, ndipo thupi, kuti lipulumuke, limachita mogwirizana. Tiyerekeze kuti muli ndi nkhawa chifukwa mukuyenera kupereka lipoti pa nthawi yake ndipo mukuona kuti simunafike. Ubongo wanu tanthauzirani lingaliro limenelo kukhala lowopsa, monga ngati kambuku akudyerani, ndipo thupi lanu limakhala m'malo amene akatswiri a zamaganizo amawatcha 'kuthawa kapena kuukira.' imazungulira mwachangu m'thupi ndipo imatenthedwa ndi cholinga chofuna kuwukira kapena kuthawa wochita zankhanzayo, "anatero katswiriyu.
Kusagona kumayambitsa nkhawa
Njira ya Ferran Cases sinanyalanyaze maola abwino ogona kuti asalimbikitse kuoneka kwa nkhawa, zogwirizana kwambiri ndi nthawi yomwe timagona. "M'zokamba zonse zomwe ndimapereka, monga m'bukuli, ndikunena kuti pali zizolowezi zitatu zomwe tikasiya kuchita timafa: kudya, kugona ndi kupuma. Kugona ndi chimodzi mwazinthu zofunika kuti musamade nkhawa. Pali zinthu zingapo zomwe tingachite kuti tidziphunzitse kuti tisamavutike kugona komanso kugona mokwanira: Kudya chakudya chamadzulo pang'ono ndi chimodzi mwazinthu zomwe zimathandiza kwambiri kusowa tulo chifukwa cha nkhawa», Akutero mphunzitsi, ndikuwulula kuti zonona zamasamba kapena msuzi ukhoza kukhala njira yabwino. "Kwa olimba mtima kwambiri lingakhale lingaliro labwino kusakhala ndi chakudya chamadzulo, popeza maphunziro ena amalankhula za ubwino wa kusala kudya pang'ono komanso momwe kumathandizira kudera nkhawa", akufotokoza.
Ndipo ngati chakudya n’chofunika, zizoloŵezi zimene timatengera tisanatsinzine usiku n’zofunikanso kwambiri. Wolembayo akugogomezera kufunika kwa kusatenga foni ya m’manja asanagone: “Ambiri aife timangokhalira kukankhira pa malo ochezera a pa Intaneti titavala zovala zathu zogonera. Izi zimapangitsa kuti pineal gland yathu, yomwe ili pakati pa maso awiriwa, isiye kupanga kuchuluka kwa melatonin kofunikira kuti tigone, ndipo motere timabwereranso pachiyambi: palibe tulo ndikutopa kumayambitsa nkhawa», Anati Milandu, ndi maphunziro komanso phytotherapy.
Ndi zakudya zotani zomwe zimayambitsa matendawa?
Kudya ndi chinthu chomwe chimachitidwa tsiku ndi tsiku ndipo, malinga ndi Ferran Cases, mphamvu zomwe timadya zimakhala ndi zizindikiro zathu za nkhawa zimakhala zamphamvu kwambiri. «Si funso la kudya mochuluka kapena mocheperapo (monga zipatso, ndiwo zamasamba kapena chakudya), ndikuti zakudya zopanda thanzi zilibe zakudya komanso zimakhala ndi shuga zomwe sizimangotithandiza ndi nkhawa, koma zimatha kusokoneza. mu zizindikiro zathu, "akutero wolemba" Bye bye nkhawa. “
Mofananamo, zimasonyeza kuti kutenga caffeine, theine ndi stimulants ndi chinthu chomwe sichikugwirizana ndi anthu omwe akudwala matendawa. "Kuphatikiza apo, shuga, mchere wambiri, mowa, makeke ndi soseji ndi zinthu zomwe ziyenera kuchotsedwa m'zakudya za, makamaka, omwe ali ndi nkhawa." M'malo mwake, kutenga nsomba, calcium, nyama yabwino, zipatso, masamba, mtedza kapena zinthu zomwe zili ndi omega 3, zimatsimikizira omwe ali ndi nkhawa kuti apambana nkhondo ndi chakudya.