Zoyenera kuchita ndi nkhawa?Kodi ndingatani kuti ndisakhale ndi nkhawa?kukhala ndi maganizo abwino

Ndisadere nkhawa bwanji?

• Posachedwapa anthu ambiri amanenaMoyoKukhala ndi nkhawa, kodi pali njira iliyonse yothanirana nazo?

Nkhawa imayamba makamaka ndi mavuto akulu atatu otsatirawa:

1. sindingathe kupanga ndalama
2. Ndilibe chochita, chopanda kanthu
3. Ena amakhala bwino kuposa ine

Kodi ndingatani kuti ndimve bwino popanda kudandaula?

Mverani nyimbo zofewa ndikupumula thupi lanu:

• Sankhani nyimbo zofewa, zabata ndikumvetsera kwa osachepera theka la ola.
• Pamalo omasuka, amtendere, tsekani maso anu ndikumvetsera nyimboyi.
• Panthawiyi, tiyenera kuchotsa malingaliro onse osokonekera, kumasuka thupi lonse, kuyang'ana pa nyimbo, ndi kulingalira maonekedwe okongola, ofewa, ndi amtendere omwe amawonetsedwa ndi nyimbo.
• Nyimboyo ikatha, yerekezerani mkhalidwe wanu wakuthupi ndi wamaganizo musanaimvetsere ndi pambuyo pake.
• Kuchita zimenezi mobwerezabwereza kungachepetse kapena kuthetsa kuvutika maganizo ndi nkhawa.

Kuchita masewera olimbitsa thupi kungathandize kwambiri kuchepetsa nkhawa:

• Ndipotu kuchita masewera olimbitsa thupi kungathandize kuti anthu asamade nkhawa kwambiri.
• Kafukufuku wasonyeza kuti nkhawa imatsagana ndi kudzikundikira kwa adrenaline, ndipo masewera olimbitsa thupi amatha kuwononga adrenaline m'thupi, potero kukwaniritsa cholinga chochepetsa nkhawa.
• Zochita zolimbitsa thupi zazitali komanso zazifupi zimatha kukhala ndi zotsatira zabwino kwa anthu omwe ali ndi vuto la nkhawa.
• Ndipo, kuchita masewera olimbitsa thupi nthawi zonse sikumangothandiza kuti tikhale olimba komanso kutipatsa mphamvu, kumathandizanso kuti tizioneka bwino komanso kuti tizidzidalira.

chitanikusinkhasinkhaKuti mumve bwino popanda nkhawa:

• Osati kokha kuthamanga, kukwera mapiri, Tai Chi ndi masewera ena adzawonjezera kutulutsa kwa endorphins, komanso kuchita masewera olimbitsa thupi kudzawonjezera kutulutsa kwa endorphins.
• Anthu ena amangowatchula kuti "othandizira" omwe ali ndi endorphin.Mwanjira iyi yochitira masewera olimbitsa thupi, chisangalalo chamkati ndicho "chidziwitso chawo chachikulu."
• Kuonjezera apo, kupuma kwakukulu ndi chikhalidwe cha kutulutsa kwa endorphins.
• Tikakhala opsinjika, timatha kupuma mozama kuti tikhazikike mtima pansi.

njira yosinkhasinkha, chonde onani nkhaniyi kuti mudziwe zambiri:Kodi kuchita kusinkhasinkha?Mutha kusinkhasinkha malinga ndi momwe mungapume".

N'chifukwa chiyani kuchita masewera olimbitsa thupi kumachepetsa nkhawa?

Malinga ndi akatswiri a minyewa, kuchita masewera olimbitsa thupi palokha kumatha kulimbikitsa kusintha kwa endocrine m'thupi la munthu.

• Ubongo umapanga zinthu zotchedwa endorphins pambuyo pochita masewera olimbitsa thupi.
•  Mkhalidwe wa munthu ndi wabwino kapena woipa, komanso kuchuluka kwa ma endorphins opangidwa ndi ubongo.
• Kuchita masewera olimbitsa thupi kungayambitse kutulutsa kwa endorphins ndikuwonjezera kutulutsa kwa endorphins.
• Pansi pa kukondoweza kwa ma endorphins, thupi ndi malingaliro a anthu amakhala omasuka komanso osangalala.
• Ma endorphins amadziwikanso kuti "mahomoni achimwemwe" kapena "mahomoni achinyamata", omwe angapangitse anthu kukhala osangalala komanso okhutira, komanso kuthandiza anthu kuthetsa nkhawa ndi kusasangalala.
• Hormone iyi imatha kuthandiza anthu kukhalabe achichepere komanso osangalala, ndipo chisangalalo chopangidwa ndi zochitika zonse za thupi la munthu chimapezeka mwa kumasulidwa kwake.

Akatswiri amakumbutsa:

• Si masewera onse omwe ali ndi zotsatirazi.Kutulutsa kwa endorphins kumafuna kuchuluka kwa masewera olimbitsa thupi komanso nthawi yochita masewera olimbitsa thupi kuti ikhale yobisika.
• Masiku ano anthu ambiri amakhulupirira kuti kuchita masewera olimbitsa thupi pang'onopang'ono mpaka mwamphamvu kwambiri, monga aerobics, kuthamanga, kukwera mapiri, badminton, ndi zina zotero, kungayambitse kutulutsa kwa endorphins kwa mphindi zoposa 30. 
• Anthu omwe akhala akuchita masewera olimbitsa thupi kwa nthawi yayitali amakonda kumva bwino akachita masewera olimbitsa thupi chifukwa masewera olimbitsa thupi amathandizira kutulutsa kwa ma endorphins.

Chifukwa chake tiyenera kukhala otanganidwa, ndipo "kutanganidwa" kumeneku kuyenera kukhala ndi mayankho abwino, monga kupanga ndalama, kudziwa zambiri, luso, kapena kupeza otsatira.

Kuphatikiza apo, kuwonera pang'ono malo ochezera a pa Intaneti kungathandizenso kuchepetsa nkhawa.

mwachidule eti?Takulandirani kuti muzitsatiraChen WeiliangBlog!

Kodi mungatani ngati mukuda nkhawa?

Payekha, kuti tithetse nkhawa za nthawi yayitali, kuwonjezera pa kusinkhasinkha ndi kuchita masewera olimbitsa thupi, tiyeneranso kupanga mapulani a nthawi yayitali, ndipo tiyenera kudziwa luso linalake, monga kuphunzira chinenero chachilendo, kuwongolera luso, kukonza thupi, ndi zina zotero.

Gawani tsiku lililonse, gwiritsitsani tsiku lililonse, ngakhale laling'ono bwanji, pali tsiku lopambana, komanso limatha kuthetsa nkhawa.

Anzanu osaleza mtima, oyang'anira, ndi amalonda amalimbikitsa kuwerenga "Kalata ya Banja ya Zeng Guofan", yomwe ingatithandize kumvetsetsa zinthu zambiri.

Nawa ochepa mwa iwo omwe amakhudza kwambiri:

1. Zinthu zimagwirizana ndi:

• Pali zochepa zomwe zili zabwino m'moyo, koma zovuta zambiri, zowoneka bwino zamavuto.Amene anakulira m’mavuto ndi aakuludi.

2. Osati m'mbuyomu:

Osamangotengeka ndi zomwe zachitika, sizidzangokhudza momwe mumamvera, komanso zimapangitsa kuti anthu azinyozetsa.

3. Osalandiridwa mtsogolo:

• Zochitika zamtsogolo sizidziwikiratu, musaganize kuti zinthu ndi zabwino kwambiri kapena zoyipa, ingoyang'anani zomwe zili pakali pano.

4. Gwirani ntchito ndi anthu okayikitsa, ndipo zinthu zidzalephera;Gwirani ntchito ndi anthu okonda ndalama ndipo mudzavutika.

Ngati njira zomwe zili pamwambazi sizingathandize kuthetsa nkhawa pambuyo pochita, nkhawa ingakhale yaikulu kwambiri.Ndi bwino kuti wodwalayo atsatire malangizo a dokotala, apereke uphungu wamaganizo, ndi kumwa mankhwala nthawi imodzi, kuti athe kuthetseratu nkhawa.