Susanne Wolf
Izwi rekuti kushushikana rinobva pashoko rechirungu uye rinoreva mupfungwa yepakutanga "kutambanudza, kusagadzikana". Mune fizikisi, izwi iri rinoshandiswa kutsanangura kunonoka kwemiviri yakasimba. Panyaya yemuviri wedu, izwi iri rinoreva mhinduro yechisikigo kune dambudziko uye inogona kutsanangurwa nekushanduka-shanduka: Kare, zvaive zvakakosha kuti vanhu vaunganidze muviri kana paine njodzi uye kugadzirira kurwa kana kutiza; mune mamwe mamiriro ezvinhu izvi zvichiri kuita nanhasi. Pulse uye neropa rinomuka, pfungwa dzese dzakapinza, kufema kunowedzera nekukurumidza, mhasuru dzinosimba. Nhasi, zvakadaro, muviri wedu haawanzo kuita zvekurwa kana kutiza. Semhedzisiro, munhu wepfungwa akachairirwa kazhinji haachave nevhiri yekuregedza kumanikidzwa kwemukati.
Kushushikana kwakanaka
"Kushushikana kunoitika mumusoro," anodaro wechiGerman psychotherapist uye munyori Diana Drexler. "Kusangana nekushushikana kunoenderana neyakajairika chiitiko chedu." Kushushikana padanho harina kushata, kuri madikanwa kuti munhu akudziridzike uye injini kuti ichinje. Kushushikana kwakanaka (Eustress), inonziwo kuyerera, kunowedzera kutarisisa uye kunosimudzira kushanda kwemuviri wedu pasina kukuvadza. Eustress inosimudzira uye inowedzera kubereka, semuenzaniso, kana isu tagadzirisa mabasa zvinobudirira. Kushungurudzika kunoonekwa sewakashata kana kuchiwanzoitika kakawanda uye pasina kuyera mumuviri.
Isu tinowana kushushikana kwakashata (kushushikana) kuve kwekutyisidzira uye kukurisa. Iko kunetseka kunoreva chimwe chinhu chakasiyana kune wese munhu: "Kune vanhu vasina basa vega zvinoreva kushaya basa uye kunzwa kwekushaya basa, kushushikana kunogona kutungamira pakupera simba," anodaro Nancy Talasz-Braun, hupenyu uye gurukota rezvemagariro uye mudzidzisi we yoga. Vamwe vakanzwa kushushikana nebasa ravo, vazhinji vakanzwa kuti vaifanira kushanda.
rudekaro
Kufambira mberi kwepamuviri kugadzikana (PMR) maererano naEdmund Jacobson: Mitezo yemunhu tsandanyama inonamira uye inozorora mushure menguva pfupi.
Autogenic Training: Nzira yepfungwa yekuzvinyaradza yakatanga nemurume weGerman Johannes Heinrich Schultz.
Kudzidzira kufema se "Square Kufemedzeka": Inha kwemasekondi matatu, bata mweya wako, kubuda uye kubatazve. Mukuita uku munhu anofungidzira sikweya mumweya.
Yoga dzidziso yeIndia yehunyanzvi iyo inosanganisira nhevedzano yekurovedza kwepfungwa uye kwepanyama. Kune akasiyana mafomu akadai saHatha Yoga kana Ashtanga Yoga.
Ngano multitasking
Sabine Fisch, mutori wenhau anoshanda akazvimirira, akagadzira zano rekurwisa kushushikana achiti: "Ini ndinogadzira runyorwa rwekuita vhiki rese Muvhuro uye ndinongotora zvakawandisa zuva rega rega zvekuti kunyange zvinhu zvisingafanoona zvakaringana mazviri. Zvinoshamisa kuti, izvo zvinowanzo shanda, zvekuti ndinosangana nekushushikana kazhinji nekuti ndizvo zvinoita, nekuti zvinowedzera dhiraivha yangu.
Urongwa hwakanaka munyika yanhasi yebasa inoda yakawanda kubva kwatiri. Multitasking inoita senge ishoko remashiripiti apa - asi chii chaizvo chiri seri kwayo? "Muchokwadi, isu hatiite zvinhu zvakasiyana panguva imwechete, asi chimwe panguva," Dr. Jürgen Sandkühler, Musoro weCentral for Brain Research paUniversity yeVienna. "Uropi haugone kuita mabasa akati wandei ekuziva, iwaya atinoshandisa mupfungwa dzedu." Zvinowanzozivikanwa se multitasking ndizvo zvinonzi naSandkühler zvinonzi "kuwedzeredza": "Uropi hwedu chinja udzokere pakati peakasiyana mabasa. "
US computer musayendisiti Gloria Mako akawana mune kuyedza kuti kupedzerana kupedzisa mabasa akawandisa hakachengetedze nguva: California vashandi vemuhofisi vakapindirwa paavhareji maminitsi gumi nerimwe, nguva imwe neimwe ichida 25 maminetsi ekudzoka kubasa ravo rekutanga. "Zviri zvemabatiro andinoita nekunetseka pachezvangu uye kuti ndinogona kushanda ndega," anodaro Sandkühler. Kugutsikana kwemabasa kune kwakakura kune chekuita nekuzvisarudzira. "Kushushikana kunowanzoitika kwakawanda kubva pakuwedzerwa zvinodiwa pachako pane kuburikidza nekunetseka kwezvinhu kunze," anowedzera psychotherapist Drexler. "Uye nekushaiwa kwemutoro wega." Chete kazhinji kazhinji, mhosva kune avo matambudziko pamabasa kana sahwira akasundira. "Hazvisi zvekudzivisa kunetseka, mubvunzo ndewekuti ungaita sei navo."
Mazano ebasa kushushikana- basa
kubva kuna Dr. Peter Hoffmann, Shanda chiremba wepfungwa weAK Vienna)
Gadzira zvakajeka mabasa ebasa.
Gadzira yezuva nezuva nevhiki vhiki uye wongorora zvawanikwa pakupera kwevhiki.
Isa zvinonyanya kukosha.
Zvigadzirire mabasa akajeka uye zvinangwa.
Usakanganiswa kana zvichibvira.
Funda kudzidza kuti kwete zvine runyararo asi nenzira chaiyo uye wozvinamatira.
Kujekesa kuwanika kwako munguva yakasarudzika naboss uye pamwe nevamwe uye tarisa muchibvumirano chako chebasa, sezvo iyi pointi yakadzorwa.
Funga iwe pachako kana iwe uchida kusvikika chero nguva, chero kupi.
Kana iwe ukamisa tsamba yako yekutumira mangwanani uye inenge awa isati yapera basa, dzima pop-ups (windows anoratidza maemail anouya).
Usazvimise pasi pekumanikidzwa kupindura chero tsamba kana meseji pakarepo - nzira inonyanya kubata yekubata mbozhanhare neInternet mune akawanda mamiriro anoenderana isu pachedu.
Kupiswa kunze nekushushikana
Zviripachena kuti kushushikana kwenguva refu kunoita kuti urware. Kana masimba emagetsi apera, kushanda uye kusungwa kunoderera. Kusagadzikana, kurara, kusarara, matambudziko emudumbu, uye kukwira kweropa kunogona kuve mhedzisiro. Mukuwedzera, kushushikana kwenguva refu kunoderedza immune system uye kunogona kutungamira kuchirwere chemoyo, chirwere chemapapu uye kurwadziwa shure. Peak inotyisa iripo-kupisa chirwere, iri kubata vanhu vazhinji. Huwandu hwezvinhu zvekunze zvinotamba pano: nguva uye basa kudzvinyirira, kushomeka kwemagadzirirwo akasarudzika pabasa, kutya kurasikirwa nebasa, mutoro wakakura wekubhadhara murombo uye kudheerera. Asi humwe hunhu hunoratidzawo kufadza kukura kweanopisa-chirwere. Saka vanokanganiswa vanowanzozvipira kwazvo uye vanoda chinzvimbo avo vanozviisa pasi pekumanikidza kuti vabudirire, vane chinzvimbo chekuda uye vangade kuita zvese ivo pachavo. Kunyangwe hafu yezuva rezuva rekushanda inogona kutungamira kune inopisa-kunze chirwere, kana izvi zvichinzi zvinonyanya kunetseka. Kune rimwe divi, kune vanhu vanoshanda 60 kusvika ma70 maawa vhiki pasi pekudzvinyirira kwakanyanya vasingapinde mudambudziko. Kupisa-Kunongoitika chete kana muganho wekuchinjika kumatambudziko uchidarika zvachose uye nekunetseka kwepamoyo kusagadzikana.
NaAndreas B. aive apfuura husiku "juzi panze". "Kupera simba kwa - sezvakawanda, ndasvika pakuziva - kubva mukubvumirana kwevatambi vehunyanzvi uye vevanhu," anodaro 50-ane makore. Maitiro ake ekudzoka akatungamira kuzorora kwemaune nekuzorora kwakawanda, nguva yekudya uye nguva dzemubhedha uye kurovedza muviri zvine mwero. TV neredhiyo zvakadzimwa. "Nhasi, ini ndinogona kunyatsoona ndikazviwana patsva uye manzwiro angu."
chikafu
Asina mafuta mafuta anogadzirisa anoita kuti masero enzwa awedzere kuwanda: anowanikwa mumapani, walnuts, mafuta akasvinwa, chibharo mafuta embeu, mafuta emafuta uye hove inotonhora-yemvura yakaita senge herring, tuna nesalmon.
Mavhitamini B - Vitamin B1, B6 uye B12 - vanozivikanwa nekuda kwavo kwekurwisa-kushushikana maitiro, anowanikwa mune mbiriso, gorosi utachiona, mombe uye chiropa chemhuru, avocados nemabhanana. Mavitamini A, C uye E - antioxidants anochengetedza mutsipa nemidziyo yeropa.
Magnesium inokosha mineral kune nerve uye hutano hwehuropi, iri mukati mebhanana.
Complex makabhohaidhiretsi pane shuga: Anowanikwa zvakanyanya muiyo wholesale yemugadzirwa zviyo, oats, mbatatisi, makumbo semaputi kana bhinzi uye akawanda michero nemiriwo.
Kudzidza kuti kwete
Nancy Talasz-Braun, uyo anoshandawo nekurovedza muviri, anoziva kuti vanhu vanopisa-kunze-vanopera mweya vanowanzoona zviratidzo zvemuviri senge kurwadziwa kumashure uye mumutsipa chete pavanenge vazorora. "Vanhu vazhinji vari pasi pekumanikidzwa zvekuti havachaone matambudziko emuviri muhupenyu hwezuva nezuva." Sezvo nzira dzekuzorora dzingave dzakawanda terevhizheni kana mitambo yemakomputa inotsanangura. "Ini ndinopa zano vatengi vangu kuti vatore mweya wekufema pachinzvimbo, uye maminitsi mashanu chete." Zvirinani zvirinani maitiro ezuva nezuva e yoga sekusaruta kwezuva kana kufungisisa nguva dzose. "Mazuva ese 20 maminetsi, kupfuura nguva yevhiki dzinoverengeka, pfungwa ngadzore." Munhu wese anofanirwa kuzviwanira ega izvo zvakanaka, maitiro ekuvandudza mabhatiri avo, anotsanangura chiremba wepfungwa uye chiremba wepfungwa Anneliese Fuchs. "Uku kunogona kuve kufamba mune zvakasikwa, kufungisisa kana kushanya sauna." Fuchs anoti vanhu vazhinji, nekutya kurasikirwa nebasa ravo kana shamwari, vanotungamira hupenyu husingaenderane navo. "Muhurukuro dzangu, ini ndinokupa zano kuti urege kugunun'una uye panzvimbo iyoyo simuka uite chimwe chinhu." Chero chiitiko chero chipi zvacho chakaitika, kunyange chisina kunaka, chinounza kwatiri - tinofanirwa kudzidza kukanganisa zvakare uye dzimwe nguva kuti tirege kutaura! ", Nyanzvi yepfungwa inogutsikana. "Kunyangwe iwe uchinzwa kushushikana kunoenderana zvakanyanya nemafungiro ako pachako kuita, zvikanganiso, mutoro uye chiremera," nyanzvi yepfungwa Drexler inotaura. "Unogona kupokana nemitero nekukudziridza kushivirira kwako iwe nevamwe."
Photo / Video: Shutterstock.
