Nzira gumi dzekubatsira kusimbisa ndangariro

Nzira gumi dzekubatsira kusimbisa ndangariro

Masayendisiti auya nenzira dzakawanda uye marapirwo anogona kubatsira kusimudzira chiyeuchidzo chemarudzi ose, asi zvinoshamisa uye zvinoshamisa zvikuru kwavari zvinotaurwa munyaya yakagadzirwa naDr. Jeremy Dean, PhD in Psychology uye muvambi wePsyBlog, uyo ave achinyora. nezve tsvakiridzo yesainzi mundima dze psychology kubvira 2004, panguva iyo akaongorora pfupiso yemhedzisiro yezvidzidzo gumi mumunda we psychology nezve nzira dzekutsigira nekusimbisa ndangariro, sezvinotevera:

1. Kudhirowa

Tsvagiridzo yakawana kuti kudhirowa mifananidzo yemazwi uye zvinhu kunobatsira kuvaka ndangariro dzakasimba uye dzakavimbika. Mhedzisiro yeimwe yezvidzidzo yakaratidza kuti mhando yemifananidzo pachayo haina basa, zvichiratidza kuti munhu wese anogona kubatsirwa nehunyanzvi, zvisinei netarenda ravo rehunyanzvi.

2. Vhara maziso ako

Chidzidzo chakawana kuti kunyatsovhara maziso kunogona kubatsira kukonzeresa ndangariro. Somuenzaniso, chapupu chakaona kuparwa kwemhosva chaiyeuka mashoko akawanda nekaviri achishandisa nzira iyi.

3. Fungidzira kuti unowirirana sei

Chidzidzo chepfungwa chakawana kuti kufungidzira kuti zvinhu zvine chekuita sei newe kunobatsira kuwedzera kurangarira. Chidzidzo ichi chakaedza vanhu vane uye vasina matambudziko ekurangarira uye vakaona kuti zvinogona kubatsira zvese.

Mhedzisiro yacho yakaratidza kuti kana vanhu vaine matambudziko ekurangarira kana kuti kwete, kuzvifungidzira ndiko kwaive zano rinoshanda. Iyo nzira yekuzvifungidzira inotopeta katatu izvo munhu anogona kurangarira.

4. 40-yechipiri kudzokorora

Imwe ongororo inoratidza kuti kudzokorora ndangariro kwemasekonzi 40 chete kunogona kuva kiyi yekuyeuka kwenguva refu. Nyanzvi dzepfungwa dzakaona kuti kana uchidzidzira ndangariro, nzvimbo imwechete yehuropi inobatiswa, kunyanya iyo posterior cingulate dunhu, iyo yakakuvadzwa muvarwere veAlzheimer. Kuongorora kwehuropi kwakaratidza kuti kana vanhu vachiona uye vachiekisesaiza zvakanyanya kuenderana nezviri kuitika, vanhu vanowedzera kuyeuka.

5. Kumhanya usina shangu

Chidzidzo chakawana kuti kumhanya usina shangu kunovandudza ndangariro kupfuura kumhanya neshangu. Mabhenefiti anouya kubva kune zvimwe zvinodiwa zvinoiswa pahuropi uchimhanya usina shangu. Somuenzaniso, vaya vanomhanya vasina shangu vanofanira kudzivisa hurungudo nechinhu chipi nechipi chingakuvadza tsoka dzavo. Chidzidzo chakaedza "kushanda ndangariro," iyo uropi hunoshandisa kurangarira nekugadzirisa ruzivo.

6. Runyoro

Tsvagiridzo yakaona kuti kutaipa nemaoko kunonatsiridza ndangariro zvichienzaniswa nekutaipa pane yenyama kana chaiyo kiibhodhi. Kinesthetic mhinduro kubva mukugadzirisa kwekunyora, pamwe chete nepfungwa yekubata bepa nepeni, inobatsira kudzidza. Nzvimbo dzehuropi dzakakosha kumutauro dzinoshandiswa zvakanyanya nekuita kwemuviri uku.

7. Kusimudza simbi

Migumisiro yeimwe ongororo yakaratidza kuti kurovedza muviri kamwe chete neuremu kunogona kukurumidza kuwedzera ndangariro dzenguva refu ne20%. Kunyange zvakaratidzwa nesainzi kuti kurovedza muviri kweaerobic kunogona kukwidziridza ndangariro, chidzidzo ichi ndicho chekutanga cherudzi rwayo kutarisa mhedzisiro yehuwandu hupfupi hwekuramba kurovedza muviri. Vatsvakurudzi vakakurudzira kuti izvi imhaka yekuti kudzidzisa uremu kunopa mamiriro ezvinhu akaoma mushure mokunge ndangariro, kunyanya dzepfungwa, dzinoramba dzakagadzikana.

8. Mabasa ehudiki

Chidzidzo chakawana kuti kukwira mumuti kunogona kuvandudza chiyeuchidzo chekushanda ne50%. Zvimwe chetezvo kune zvimwe zviitiko zvine simba zvakaita sekuenzanisa padanda, kutakura zviyereso zvisina kufanira, uye kufamba uchitenderedza zvipingaidzo. "Kuvandudza chiyeuchidzo chekushanda kunogona kuva nemigumisiro inobatsira munzvimbo dzakawanda dzehupenyu hwedu, uye zvinonakidza kuona kuti mabasa ekusimudzira manzwiro anogona kusimudzira munguva shoma yakadaro," akadaro Dr. Tracy Alloway, mumwe wevatsvakurudzi vanobatanidzwa mune izvi. chidzidzo chacho.

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