Hanyoyi 7 don Cimma ‘Motsa Jiki ba tare da Samun Narkewa ba

Wadatacce

• 1. Matsar da jikinka
• 2. Cigaban shakatawa na tsoka
• 3. Yin surutu
• 4. Tsarkake maganarka
• 5. Aiki kan abubuwa marasa rai
• 6. Shan iska
• 7. Samun cathartic tsohuwar hanyar da
• Sanya shi aikin ci gaba, ma

Hanya mafi inganci wajan rasa sh! T ba tare da zubar da mutuncin ka ba.

Iyalina suna da dokar tsaka-tsakin gida game da rashin bacci da abubuwa masu kaifi.

Kodayake ɗana ya gama jin daɗin wasa da mashina duk maraice, amma na zame shi daga hannunta lokacin barci.

Abin da ya faru a gaba shi ne ainihin abin da kuke tsammani daga ɗan shekara 2: ta yi kururuwa kamar yadda take cikin minti 5 sannan ta yi bacci na awanni 12 masu zuwa.

Ni, a gefe guda, na haɗiye abin takaici game da wasiƙar Starbucks da aka buga awanni 3 da suka gabata kuma har yanzu ina jin matsin nata a maƙogwarona.

Nayi mamaki, idan kawai na rasa shitina na mintina 5 masu kyau, shin zan sami nutsuwa gaba ɗaya? Shin zan iya shiga cikin kwanciyar hankali kuma in farka da sabon mutum?

A matsayina na mutum mai yawan damuwa, har abada ina tattara dabaru don kwantar da jijiyoyi na, sanyaya rai, riko a cikin sanyi kamar yana da dala a cikin injin iska. Duk wannan ƙoƙarin don kasancewa matakin kuma ƙunshe? Tabbas matsin lamba ya inganta.

Me zan iya bari fushi da takaici su zubo a maimakon haka?

Na fara bincike game da catharsis - tsarkakewar motsin rai - lura da irin ayyukan da zasu iya buga bawul din mai dafa abincin matsin lamba na.

Aristotle yayi amfani da kalmar catharsis don sakin zuciyar da muke jin kallon gidan wasan kwaikwayo; Masanan ilimin tunani na ƙarni na 20 sunyi tunanin tunowa da bayyana motsin rai daga cutar da ta gabata zai sami tsarkakewa ko tasiri ga marasa lafiya.

A yau, muna faɗarwa, zubar da ƙwaƙwalwa, tafiya daga shi, da kuka da shi don kawar da mummunan motsin rai daga tunaninmu da jikinmu.

Aikace-aikacen cathartic yakamata ya zama wani abu BABBA kuma mai tasiri, ba mai jin kunya ko dauke dashi ba. Amma akwai batun kada ku cutar da kanku ko wasu - kuma ba a kama ku ba.

A cikin "Maganin Matsalar Matsala a Practabi'ar Aikin Gwaji," Mehmet Eskin ya rubuta, "Domin catharsis ya faru a lokacin far, mai ilimin kwantar da hankali ya kamata ƙirƙirar amintaccen yanayi ga abokin ciniki. Babban mahimmin abu shi ne 'yantar da kai daga matsalolin tunani. "

Don haka, waɗanne hanyoyi ne mafi kyau don zubar da abubuwan da muke hanawa da gangan busa tururi, yayin kasancewa cikin aminci?

1. Matsar da jikinka

Yi tafiya, tafi don gudu, yi jacks tsalle. Duk abin da zaku ga ɗan shekaru 6 mai ɗaci da aikatawa na iya zama mafita don motsin rai mara kyau.

Gwada gwagwarmayar gwani don ɗan ƙaramin ƙarfi na girman kai.

Kyautattun abubuwa don ayyukan da ke haifar da ambaliyar adrenaline, kamar hawan dutse, hawan igiyar ruwa, ko masu tuka kekuna. Speedara sauri don tsoro kuma kuna da girke-girke na saurin adrenaline.

2. Cigaban shakatawa na tsoka

Idan motsi matsala ce, gwada shakatawa tsoka. (Na san yana da “annashuwa” a cikin suna, amma rabinsa ya ƙunshi rage kowace ƙungiyar tsoka a jikinka.)

Kuzari na zahiri da kuzarin tunani sun dimauce, amfani da jikinku don ƙona makamashi yana da fa'idar sakamako na sakin tashin hankali.

3. Yin surutu

Kururuwa cikin matashin kai zaɓi ne mai sauƙi kuma mai sauƙi. Kai don filin ajiye motoci mara komai kuma ku yi kururuwa a motarku tare da kunna kiɗa.

Marubuciya Jerico Mandybur ta kirkiro Neo Tarot, shimfida da littafi wanda ya maida hankali kan kula da kai, kuma da yawa daga cikin shawarwarin da take bayarwa na kulawa da kai suna da matsala.

"Waƙa babban abu ne a wurina, domin ita ce kwantena wacce za ku iya ba wa kanku izinin yin kara da numfashi sama da yadda za ku iya ba da izinin al'ada," in ji ta.

“Karaoke yana da kyau musamman ta wannan hanyar. Na yi ajiyar wani dakin karaoke mai zaman kansa a tsakiyar rana kuma na shafe awa daya ina rera waka ko kururuwa da kalmomin zuwa wakokin angsty, ”inji ta. "Ya isa in faɗi, kuna jin daban lokacin da kuka fita."

4. Tsarkake maganarka

Bayyanar da labarinka - ko dai ta hanyar rubuta shi ko furta shi da babbar murya - sananne ne don bar mana jin tsabtaccewa.

Yi la'akari da al'adun addini na furci ko motsawar da muke ji tun daga samartaka don sanya tunaninmu na ɓoye cikin rubutunmu.

Mandybur kuma yana amfani da aikin jarida da rubutu kyauta don sakin motsin rai.

“Na kasance ina yin irin wannan rubutun ba tare da tacewa ba ina rubuta dukkan rayuwata, kuma ba wai kawai hakan ya taimaka mini fahimtar GASKIYA yadda nake ji game da abubuwa ba (ba abu na farko da kuka rubuta ba), amma ya taimaka mini in ji sauƙi - kamar dai wani abu dauke shi kuma aka sake shi ta hanyar bayyana wadannan motsin zuciyar, ”inji ta.

"Kuna iya kona shafukan bayan don ƙarin sihiri da wasan kwaikwayo," in ji ta. "Wannan yana ba da babbar alama ga kwakwalwar ku cewa waɗannan motsin zuciyar ko tunanin yanzu sun kyauta."

5. Aiki kan abubuwa marasa rai

Kamar yadda Mandybur ya ce, za a iya ƙara saki a cikin ƙona rubutaccen bayanin motsin zuciyar ku. Ko wataƙila ka san wani yana yin gyaran gida wanda zai ba ka damar rusa ginin.

Duk da yake halakar na iya samar da mafita don motsin rai, zaku iya samun ɗan saki ɗaya koda yake halitta.

Tunanin jefa ko shafa fenti a kan zane ko tonowa cikin yumbu da dukkan ƙarfinku. Koda wasu fentin fensir mai tsananin fushin zai iya samar da mashigar cathartic.

6. Shan iska

Numfashin Wuta dabara ce ta yoga don ginawa har zuwa saurin, numfashi mai ƙarfi don tsarkakewa da nutsuwa.

Ban sani ba idan huɗa kamar dragon mai iska zai iya warkar da hankali da jiki kamar yadda wasu masu aikatawa ke iƙirari, amma yana da kyau. Yana jin daɗi kamar lokutan da suka gabaci - da kuma bayan haka - da ƙyar a harba wasu jaki.

Ko kuma kuna iya gwada numfashin numfashi - saurin numfashi don sauya “daidaituwa tsakanin carbon dioxide da oxygen a jiki.” Lokacin da ƙwararren masani ya sauƙaƙe, dabarar ta ƙunshi kiɗa, numfashi mai sarƙaƙƙiya, da furucin kirkira.

Sake numfasawar numfashi wata dabara ce wacce ake nufin ta saki motsin rai.

7. Samun cathartic tsohuwar hanyar da

Masana sunyi imanin cewa Aristotle yana nufin catharsis ne don ya faru a cikin yanayin kallon wasan kwaikwayo da aka yi akan matakin.

Eskin ya rubuta cewa, “Idan ana haifar da halayen cathartic ta hanyar lura da al'amuran motsin rai da aiwatarwa a cikin muhalli, wannan ana kiran sa taimako mai ban mamaki. Experiencewarewar mutum game da catharsis ta hanyar lura da al'amuran cikin yanayin waje da jin babban sauƙi a sakamakon hakan ya tsufa kamar yadda tarihin ɗan adam ya kasance kuma ya zama ruwan dare gama gari. "

Kalli fim ko wasan binging tare da tsananin wasan kwaikwayo, masifa, ko kuma mummunan halin. Kuna iya gano cewa baƙin cikinku, fushinku, ko kuma tunaninku na duhu an sake su yayin da kuke tausayawa da motsin zuciyar haruffa.

Don tsarkakewar motsin rai, ɗauki zurfin zurfafawa cikin bidiyon YouTube wawaye waɗanda ke ba ku dariya da ƙarfi. Da wannan ne da duk wasu ayyukan katifa, mabuɗin shine barin tunaninka a ƙofar kuma kawai bari komai ya zubo.

Sanya shi aikin ci gaba, ma

"Ina ganin catharsis a matsayin wani muhimmin bangare na bayyana, sarrafawa, da kuma sakin tashin hankali da ke tattare da jiki," in ji Mandybur. "Jiye-jiye kamar kunya ko laifi yawanci ana haifar su ne ko kuma karfafa su ta hanyar tunanin mu mara kyau, don haka ina karfafa mutane da su dauki matakin da ya dace don sarrafa tunanin su, su ma."

Ta kara da cewa, "Tsarkake jikin wani abin da muke daukewa daga bayyana wani abu ne da ke faruwa a karshe," in ji ta, "ko muna so ko ba a so.

Anna Lee Beyer tayi rubutu game da lafiyar hankali, iyaye, da litattafai na Huffington Post, Romper, Lifehacker, Glamour, da sauransu. Ziyarci ta akan Facebook da Twitter.