Kodi timachotsa bwanji mantha omwe amachititsa kuti munthu asagone?

Kodi timachotsa bwanji mantha omwe amachititsa kuti munthu asagone?

Ambiri amavutika kugona chifukwa cha nkhawa zomwe zimawazungulira. Mtolo wa nkhawa zomwe sizinathetsedwe ungapangitse kuti zikhale zovuta kupuma komanso kugona tulo. Malingaliro okhudza ntchito, maubwenzi, thanzi, ndi zina zimatha kupangitsa anthu ambiri kukhala osagona usiku, zomwe zimapangitsa kuti azikhala ndi nkhawa komanso kusowa tulo. Kuthana ndi mavutowa ndikofunikira kuti mulimbikitse kugona mopumula komanso kutsitsimula, malinga ndi lipoti lofalitsidwa ndi Indian Express.

Ndi njira yosavuta, mutha kusiya nkhawa zanu ndikupeza njira yoti mugone bwino. Ndi njira ya "Nthawi Yodetsa nkhawa", yomwe ndi "njira yothandiza yamalingaliro-khalidwe yochepetsera nkhawa komanso kuda nkhawa kwambiri." Dr. Vipul Gupta, Chief of Interventional Neurosurgery and Co-Head of the Stroke Unit pachipatala cha Artemis ku India, adanena kuti njirayi ikufuna kusunga mantha ndi kuwalepheretsa kulamulira maganizo a munthu tsiku lonse.

Dr. Gupta anafotokoza kuti njira ya nthawi yodetsa nkhawa imathandiza kuti munthu ayambenso kulamulira maganizo ndipo amapewa kudandaula kwambiri kuti asasokoneze moyo watsiku ndi tsiku pochepetsa nkhawa kwa nthawi inayake, ndipo anawonjezera kuti munthu "akhoza kupeza mosavuta kuthana ndi mantha awo ndi mantha. kumva kukhala ndi nkhawa pang'ono kunja kwa nthawi yolemetsa." Nkhawa yeniyeni ngati mutapatula nthawi yoti muchite zimenezo."

Dr. Soumaya Mudgal, Senior Consultant Mental Health and Behavioral Sciences pa Max Super Specialty Hospital, India, akukhulupirira kuti akatswiri akugwiritsa ntchito njirayi kuthandiza anthu omwe amadandaula kwambiri ndi mavuto ang'onoang'ono kapena aakulu ndikupitiriza kuwaganizira nthawi zonse. “Monga momwe timalankhulira m’kupotoza kwachidziwitso, iwo amakonda kukokomeza vuto ndiyeno kufotokoza vutolo, ndipo izi zimadzetsa nkhaŵa yanthaŵi zonse kwa munthuyo, ndipo chirichonse chimawoneka chovuta. Choncho, njira yothetsera nkhawa imathandiza munthu kuthetsa mantha awo.

Pofotokoza momwe teknolojiyi imathandizira kugona, Dr. Gupta adanena kuti pochepetsa malingaliro osokonezeka ndi nkhawa zomwe nthawi zambiri zimalepheretsa ena kugona kapena kugona, njira ya nthawi yodandaula ikhoza kukhala yothandiza kwambiri polimbikitsa kugona bwino.

Iye anati, “Pogwiritsa ntchito njira imeneyi, nthawi ikhoza kuikidwa pambali pakati pa nkhawa ndi kugona, zomwe zimathandiza kuti maganizo asokonezeke ndikukhala chete usiku usanafike. Mwa kuika nthaŵi yoikidwiratu m’bandakucha kuti aganizire za nkhaŵa yake, kumapereka mpata wolemba mantha ake, zimene zimachepetsa zina za mtolo wa kuzindikira ndi kulepheretsa nkhaŵa zimenezo kuloŵerera m’maganizo ake usiku.”

Dr. Gupta adawonetsa kuti kukhazikitsa malire pa nkhawa komanso kupanga malo opanda nkhawa ngati gawo lachizoloŵezi chausiku kungathandize kugona bwino. "Kuopsa kwa mantha omwe akutuluka kumachepa pamene munthu akuyesera kugona mwa kuthetsa mavuto ndi kukonzekera ntchito panthawi yomwe wapatsidwa nkhawa," anawonjezera kuti, "pambuyo pa nthawi yoyenera, kugwiritsa ntchito njira zotsitsimula kumathandiza kuthetsa kupsinjika maganizo ndi kusokoneza maganizo kuchokera ku zovuta zomwe zimadza chifukwa cha nkhawa." mavuto,” poona kuti kuchuluka ndi khalidwe la kugona zingakhudzidwe kwambiri Big ndi mantha, chifukwa n'zovuta kumasuka ndi kulowa m'malo ochititsa tulo pamene maganizo a munthu ali otanganidwa ndi nkhawa.

Dr. Gupta anawonjezera kuti, "Zingakhale zovuta kuti munthu agone chifukwa cha kusinthasintha kwa ubongo chifukwa cha maganizo othamanga, nkhawa za m'tsogolo, kapena nkhawa zokhudzana ndi zochitika zokhumudwitsa. Ngakhale atakwanitsa kugona, nkhawa imamupangitsa kukhala maso usiku wonse, zomwe zimachititsa kuti asagone komanso kudzuka kangapo usiku. Zotsatira zake, pali kupumula kopitilira, komwe kungapangitse munthu kumva groggy m'mawa. Mantha amathanso kukulitsa vuto la kusowa tulo komanso kupangitsa kukhala kovuta kugona.”

Dr Mudgal adati akatswiri amalangiza kuti "nthawi zambiri, amayenera kuyika nthawi yawo yodetsa nkhawa mphindi 10 mpaka 20 asanagone ndipo osadandaula nazo usiku wonse". “Nthaŵi yodetsa nkhaŵa” imathandiza kulingalira za vuto limene limavutitsa munthuyo, chotero munthuyo ayenera kumvetsetsa kuti vuto lirilonse limene likumudetsa nkhaŵa likhoza kuthetsedwa ngati aligaŵanitsa m’zigawo zophatikizapo kuzindikira vutolo ndi mmene angalithetsere kapena mmene angalithetsere. ndi icho ngati sichingathetsedwe. Ndipo tsatirani izi kuti mudziwe "nthawi yodetsa nkhawa" yopambana komanso yopindulitsa:

• Pangani malo amtendere: Pezani malo abata, omasuka omwe mungaganize popanda chosokoneza. Malo amtendere angathandize kuyang'ana ndikuchita mokwanira ntchito ya nthawi yomwe ikufunsidwa.

• Kulemba mndandanda wa zinthu zomwe zikudetsa nkhawa: Kulemba mndandanda wazovuta kumathandiza kuzifotokoza ndipo zimapatsa wogwiritsa ntchito malo olondola kuti athe kuganiza ndi kuthetsa mavuto.

• Phunzirani njira zopumula: Nkhawa ikatha, munthuyo amayesa kupuma mwa kupuma mozama, kusinkhasinkha, kapena kuchita zomwe amakonda. Masitepewa amalimbikitsa mtima wodekha komanso amakuthandizani kuti muziganizira za chinthu china osati nkhawa zanu.

Maulosi a horoscope a Maguy Farah a chaka cha 2023