Kodi kuchita masewera olimbitsa thupi kumachepetsa bwanji nkhawa?

Nkhawa imatha kukhala yosatha kapena yokhudzana ndi zochitika zomwe zikubwera, monga mayeso kapena nkhani yofunika. Zimatha, zimasokoneza kuganiza ndi kupanga zosankha, ndipo pamapeto pake zimatha kuwononga chinthu chonsecho. Katswiri wa zamaganizo John Ratey akulemba za momwe mungathanirane nazo pochita masewera olimbitsa thupi.

Nkhawa ndizofala masiku ano. Pafupifupi munthu aliyense, ngati iyeyo sakudwala, ndiye kuti amadziwa winawake pakati pa mabwenzi kapena m’banja amene ali ndi nkhawa. Katswiri wa zamaganizo John Ratey akutchula ziwerengero za ku America: mmodzi mwa akuluakulu asanu azaka zapakati pa 18 ndi mmodzi mwa achinyamata atatu aliwonse azaka zapakati pa 13 ndi 18 anapezeka ndi matenda ovutika maganizo chaka chatha.

Monga momwe Dr. Ratey amanenera, kudandaula kwakukulu kumawonjezera chiopsezo cha matenda ena, monga kuvutika maganizo, ndipo kungathandizenso kuti pakhale matenda a shuga ndi matenda a mtima. Katswiriyu amaona kuti zotsatira za kafukufuku waposachedwapa ndizofunika kwambiri, zomwe zimasonyeza kuti anthu omwe ali ndi nkhawa amakonda kukhala ndi moyo wongokhala. Koma ntchito ikhoza kukhala njira yabwino kwambiri yopanda chithandizo popewa nkhawa komanso kuchiza.

"Nthawi yomanga nsapato zanu, tulukani mgalimoto ndikuyenda!" Wright akulemba. Monga katswiri wa zamaganizo yemwe amaphunzira zotsatira za masewera olimbitsa thupi pa ubongo, samangodziwa za sayansi, koma adawona momwe kuchita masewera olimbitsa thupi kumakhudzira odwala. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi kumapindulitsa kwambiri.

Kukwera njinga wamba, kalasi yovina, kapena kuyenda mwachangu kungakhale chida champhamvu kwa iwo omwe akuvutika ndi nkhawa yosatha. Zimenezi zimathandizanso anthu amene ali ndi mantha kwambiri komanso otanganidwa, monga mayeso amene akubwera, kuyankhula pagulu, kapena msonkhano wofunika kwambiri.

Kodi kuchita masewera olimbitsa thupi kumathandizira bwanji kuchepetsa nkhawa?

  • Zolimbitsa thupi zimasokoneza mutu wosokoneza.
  • Kuyenda kumachepetsa kukanika kwa minofu, potero kumachepetsa zomwe thupi limapereka ku nkhawa.
  • Kuthamanga kwa mtima kwapamwamba kumasintha chemistry ya ubongo, kuonjezera kupezeka kwa mankhwala ofunika kwambiri odana ndi nkhawa, kuphatikizapo serotonin, gamma-aminobutyric acid (GABA), ndi ubongo-derived neurotrophic factor (BDNF).
  • Kuchita masewera olimbitsa thupi kumayambitsa ma lobe akutsogolo aubongo, ntchito yayikulu yomwe imathandizira kuwongolera amygdala, njira yoyankhira yachilengedwe ku ziwopsezo zenizeni kapena zongoyerekeza kuti tipulumuke.
  • Kuchita masewera olimbitsa thupi nthawi zonse kumapanga zinthu zomwe zimawonjezera kulimba mtima kumalingaliro achiwawa.

Ndiye, ndendende ndi masewera otani omwe mukufunikira kuti muteteze ku nkhawa komanso nkhawa? Ngakhale kuti n’kovuta kutchula, kafukufuku wina waposachedwapa m’magazini yotchedwa Anxiety-Depression anapeza kuti anthu amene ali ndi vuto la nkhawa amene ankachita zinthu zolimbitsa thupi moyenerera m’miyoyo yawo amatetezedwa bwino kuti asayambe kukhala ndi nkhawa kusiyana ndi amene sankasuntha kwambiri.

Dr. Ratey akufotokoza mwachidule izi: Pankhani yothetsa nkhawa, ndi bwino kuchita masewera olimbitsa thupi kwambiri. “Musataye mtima, ngakhale mutangoyamba kumene. Kafukufuku wina akusonyeza kuti ngakhale kulimbitsa thupi kumodzi kungathandize kuchepetsa nkhawa imene imabwera. Kafukufuku amasonyeza kuti ntchito iliyonse yolimbitsa thupi imagwira ntchito bwino, kuchokera ku tai chi kupita ku maphunziro apamwamba kwambiri. Anthu adawona kusintha mosasamala kanthu za ntchito zomwe adayesa. Ngakhale kuchita zinthu zolimbitsa thupi chabe n’kothandiza. Chinthu chachikulu ndikuyesa, kuchitapo kanthu komanso osasiya zomwe munayamba.

Momwe mungapangire maphunziro kukhala othandiza kwambiri?

  • Sankhani ntchito yomwe ili yosangalatsa kwa inu, yomwe mukufuna kubwereza, kulimbitsa zotsatira zabwino.
  • Yesetsani kuwonjezera kugunda kwa mtima wanu.
  • Phunzirani ndi mnzanu kapena gulu kuti mupindule ndi chithandizo chowonjezera.
  • Ngati n'kotheka, kuchita masewera olimbitsa thupi m'chilengedwe kapena malo obiriwira, zomwe zimachepetsanso nkhawa ndi nkhawa.

Ngakhale kuti kafukufuku wa sayansi ndi wofunikira, palibe chifukwa chotembenukira ku ma chart, ziwerengero, kapena ndemanga za anzanu kuti mudziwe momwe timasangalalira pambuyo polimbitsa thupi pamene nkhawa yatha. "Kumbukirani malingaliro awa ndikuwagwiritsa ntchito ngati chilimbikitso choyeserera tsiku ndi tsiku. Nthawi yodzuka ndikusuntha! » amatcha neuropsychiatrist.

Siyani Mumakonda