M’dziko lamakonoli, n’zosadabwitsa kuti nkhaŵa ndi vuto lofala kwa anthu ambiri.Kaya ndi ntchito, maubwenzi, kapena ntchito za tsiku ndi tsiku, kupsinjika maganizo kungawononge thanzi lathu lakuthupi ndi maganizo.Apa ndipamene mipiringidzo yopanikizika imabwera. Mipira yosavuta, yowoneka bwino, yonyezimira imatha kuwoneka ngati zoseweretsa, koma imatha kukhala zida zamphamvu zochepetsera nkhawa ndi kupsinjika.Mu blog iyi, tiwona ubwino wogwiritsa ntchito mipira yopanikizika kuti muchepetse nkhawa ndikupereka malangizo amomwe mungagwiritsire ntchito bwino.
Choyamba, tiyeni tikambirane za sayansi yomwe imayambitsa kupsinjika maganizo.Tikakhala ndi nkhawa kapena kupsinjika, matupi athu amapita ku "nkhondo kapena kuthawa", kutulutsa adrenaline ndi cortisol.Izi zingayambitse kupsinjika kwa minofu, kugunda kwa mtima, ndi kupuma mozama.Kufinya mpira wopanikizika kungathandize kuthetsa zizindikiro za thupizi mwa kulimbikitsa minofu m'manja ndi m'manja mwanu, kulimbikitsa kupuma ndi kuchepetsa kupsinjika maganizo.Kuonjezera apo, kubwerezabwereza kwa kufinya ndi kumasula mpira kungakhale kusinkhasinkha ndi kukhazika mtima pansi, kumathandiza kusokoneza maganizo odetsa nkhawa ndikulimbikitsa kulingalira.
Ndiye, kodi mumagwiritsa ntchito bwanji mpira wopanikizika kuti muchepetse nkhawa?Nawa malangizo osavuta oyambira:
1. Pumulani: Mukatopa kapena kupsinjika, tengani mphindi zochepa kuti muchoke pa ntchito yanu kapena vuto lanu loyambitsa nkhawa.Pezani malo opanda phokoso omwe mungaganizire kugwiritsa ntchito mpira wanu wopanikizika popanda zododometsa.
2. Pumirani mozama: Yesetsani kuchita masewera olimbitsa thupi popumira kwambiri pamene mukufinya mpira wopanikizika.Kokani mpweya kwambiri m'mphuno mwanu, gwirani kwa masekondi angapo, kenaka mutulutseni pang'onopang'ono m'kamwa mwanu.Yang'anani pakumverera kwa mpira m'manja mwanu ndi kamvekedwe ka kupuma kwanu.
3. Kupumula pang'onopang'ono kwa minofu: Yambirani kumapeto kwa thupi (monga zala zanu) ndipo pang'onopang'ono sungani ndikupumula gulu lirilonse la minofu, ndikugwira ntchito mpaka pamapewa.Kugwiritsa ntchito mpira wopanikizika kungakuthandizeni kuganizira za kumverera kwa mpumulo pamene mukumasula minofu iliyonse.
4. Kusinkhasinkha Mwanzeru: Khalani momasuka ndikutseka maso anu.Pamene mukufinya mpira wopanikizika, zindikirani momwe umamvera m'manja mwanu.Samalirani mawonekedwe, kukakamiza, ndi kuyenda.Ngati malingaliro anu ayamba kuyendayenda, pang'onopang'ono bweretsani chidwi chanu ku mphindi yomwe ilipo.
Kuphatikiza pa matekinolojewa, pali mitundu yambiri ya mipira yopanikizika yomwe ilipo, kuchokera ku thovu lachikhalidwe kapena mipira yodzaza gel osakaniza ndi mawonekedwe osagwirizana.Anthu ena amapeza kugwiritsa ntchito mipira yopanikizika yokhala ndi mawonekedwe apadera kapena mawonekedwe ofunikira makamaka pakukondoweza komanso kulowetsa m'malingaliro.
Kumbukirani, zomwe zimachitikira aliyense ndi nkhawa ndizosiyana, choncho ndikofunikira kupeza zomwe zimakupindulitsani.Kugwiritsa ntchito mpira wopanikizika ndi chida chimodzi chokha chomwe chili m'bokosi lothandizira kuthana ndi nkhawa, ndipo ndikofunikira kufufuza njira zina monga masewera olimbitsa thupi, chithandizo chamankhwala kapena njira zopumulira kuti mupeze zomwe zimakuthandizani.
Zonsezi, mipira yopanikizika ingakhale chida chofunikira chothetsera nkhawa ndi nkhawa.Pogwiritsa ntchito minofu m'manja ndi m'manja mwathu, kulimbikitsa kumasuka, ndi kupereka zosokoneza tactile, mipira yopanikizika ingathandize kuchepetsa zizindikiro za thupi ndikulimbikitsa kulingalira.Kaya muli kuntchito, kunyumba, kapena mukupita, kutenga mpira wopanikizika ndi inu kumapereka njira yachangu komanso yothandiza yochepetsera nkhawa komanso nkhawa.Ndiye nthawi ina mukadzakhumudwa, tengani mphindi zochepa kuti mufinye mpira wopanikizika ndikupatseni mphatso yopumula.
Nthawi yotumiza: Dec-05-2023