8 dabarun shakatawa don kwantar da hankali

Wadatacce

• 1. Yin zuzzurfan tunani kowace rana
• 2. Yi aikin motsa jiki na minti 30
• 3. Samun tunani mai kyau
• 4. timeauki lokaci don kanka
• 5. Rataya tare da abokai
• 6. Ci da kyau dan kare kanka daga damuwa
• 7. Yi tausa da shakatawa
• 8. Shan magungunan gargajiya
• Ruwan shayi da kyanwa
• Shayin Valerian
• Inhaler Lavender

Don kwantar da hankali, akwai fasahohin shakatawa da yawa kamar su tunani, motsa jiki na yau da kullun, cin abinci mai kyau, sauraren kiɗa mai daɗi ko ma amfani da magunguna na asali, wanda kuma zai iya taimaka muku kuyi bacci da kyau.

Damuwa, baya ga shafar hankali, na iya haifar da tashin hankali na tsoka, asarar gashi, jiri da yawan ciwon kai, wanda zai iya bayyana kansa ga mutanen kowane zamani, don haka yana da matukar mahimmanci a bi wasu dabarun shakatawa don hana waɗannan alamun cutar ko da tabarbarewar cututtukan da ake dasu.

1. Yin zuzzurfan tunani kowace rana

Yin zuzzurfan tunani yana iya kwantar da hankalin mutum, kuma ana iya aiwatar da shi a ko'ina ko kowane lokaci. Yayin tunani, natsuwa yana ƙaruwa, kuma wasu rudani na tunani waɗanda zasu iya zama tushen damuwa an kawar da su, haɓaka ƙoshin lafiyar jiki da motsin rai, dawo da daidaito da kwanciyar hankali.

Akwai tunani iri daban-daban:

• Tunani mai shiryarwa: tare da wannan hanyar zuzzurfan tunani, yakamata a samar da hotunan tunani na wurare ko yanayin da ake ganin suna shakatawa. Don wannan, dole ne a yi amfani da azanci ta hanyar ƙamshi, sauti, hotuna da laushi, ko ƙwararren masani zai iya jagorantar su ko a'a;

• Mantra: a cikin wannan hanyar zuzzurfan tunani, kalma, magana ko tunani ana maimaita ta a hankali don taimakawa nutsuwa, don guje wa shagala;

• Zuciya: wannan nau'in tunani yana dogara ne akan samun ƙarin wayewa da yarda da rayuwa a halin yanzu. Ya kamata a yi shi a cikin yanayi mai kyau, rayuwa kawai a wannan lokacin, kuma idan wani yanayi ko damuwa ya tashi, bar shi ya tafi ba tare da mai da hankali a kansa ba, yanke hukunci ko yin shiri. Duba ƙarin game da yadda ake yin tunani kuma menene fa'idodin kiwon lafiya;

• IQ gong: wannan fasaha yawanci yana haɗuwa da tunani, shakatawa, motsa jiki da motsa jiki na numfashi don dawo da kiyaye daidaito;

  
  

• Tai chi: wannan nau'ikan tunani ne tare da fasahar karawa ta kasar Sin wanda a ciki ake yin wasu halaye da motsi a hankali, yayin numfasawa sosai;

• Yoga: motsa jiki da motsa jiki na motsa jiki tare da kiɗan shakatawa don inganta jiki mai sassauƙa da hankali. Yayinda mutum yake motsawa ta hanyar maganganu wanda ke buƙatar daidaituwa da maida hankali, suna mai da hankali sosai akan ranar ayyukansu da ƙari akan lokacin. Duba sauran fa'idodin yoga.

Tabbas, don aiwatar da waɗannan fasahohin, yakamata ku zaɓi wuri mara nutsuwa, wurare masu dadi kuma sama da duka suna da halaye masu kyau.

2. Yi aikin motsa jiki na minti 30

Yin akalla minti 30 na wasu nau'ikan motsa jiki na yau da kullun, yana amfanar da motsin zuciyarmu, kuma lokaci ne mai kyau don yin tunani game da matsaloli da nemo dabarun magance su. Bugu da ƙari, yana rage adadin cortisol, wanda shine hormone mai alaƙa da damuwa, kuma yana sakin endorphins cikin jini wanda ke inganta ƙoshin lafiya.

Ayyukan da suka fi dacewa sune motsa jiki kuma mafi ƙarancin shawarar sune na gasa saboda zasu iya ƙara damuwa. Kuna iya yin yawo akan titi, a bakin rairayin bakin teku ko hau keke, misali.

3. Samun tunani mai kyau

Kyakkyawan fata da rashin tsammani na iya shafar lafiyar jiki da ƙoshin lafiya, don haka dole ne ku ci gaba da kyakkyawan tunani, kamar haka:

• Gano kuma canza mummunan tunani, kamar wasan kwaikwayon wani yanayi, zargin kanku ko wahala a gaba;
• Gano fannoni don canjin da ke fuskantar rashi, ko a wurin aiki ko a cikin dangantaka;
• Ka kewaye kanka da mutanen kirki;
• Hankali ya kimanta kowane mummunan tunani da ya taso;
• Gode ​​wa kyawawan abubuwan da suke faruwa a rayuwa;
• Yi darasi mai kyau, dariya ko murmushi musamman a lokacin wahala.

Ko da idan kana fuskantar wani lokaci mara kyau, ya kamata koyaushe ka yi tunani ka mai da hankali kan wani abu mai kyau da ke faruwa.

4. timeauki lokaci don kanka

Wasu mutane suna da wahala su ce a'a ga kowace buƙata, koda kuwa ba su da lokaci. Amma faɗin eh ga komai yana haifar da ƙarin damuwa da rashin kwanciyar hankali, don haka yana da muhimmanci ku ɗauki lokaci don yin abin da kuke so, kamar karanta littafi ko yin yawo, ba tare da jin laifi ba.

Hakanan yana da mahimmanci don sarrafa lokaci tsakanin aiki da rayuwar mutum, ƙoƙarin samun daidaituwa tsakanin su biyun.

5. Rataya tare da abokai

Kula da rayuwar zamantakewa tare da abokai da dangi na taimakawa rage damuwa. Don haka, shan hutu kofi tare da aboki a wurin aiki, magana da maƙwabci, kiran ɗan uwansu, hanyoyi ne na rage damuwa, yayin haɓaka ingantacciyar dangantaka da mutanen da ke kusa da ku.

6. Ci da kyau dan kare kanka daga damuwa

Don magance damuwa, ya kamata a ci daidaitaccen abinci, tare da guje wa abincin da ke wuce gona da iri, kamar yadda suke taka muhimmiyar rawa wajen daidaita halayen jiki game da damuwa, kamar maganin kafeyin, sukari da barasa, da ba da fifiko ga abinci mai wadataccen bitamin C, bitamin B5 da B6, magnesium da zinc.

Ana iya samun Vitamin C a cikin 'ya'yan itace da kayan marmari kamar su strawberries, lemu da broccoli, bitamin B5 yana nan a cikin kwai, namomin kaza, kaza da kifin kifi da kuma bitamin B6 ana iya samunsu a lentils, trout da ayaba. Zinc yana nan a cikin waken baƙar fata, kawa da maguna da magnesium a cikin almond, masara da wake. Hakanan zaka iya zaɓar ɗaukar kari wanda ke da abubuwan gina jiki iri ɗaya a cikin aikin sa. Duba ƙarin game da abin da za ku ci don magance damuwa da gajiyar hankali.

7. Yi tausa da shakatawa

Tausa tare da mahimman mai na Lavender, Eucalyptus ko Chamomile sune zaɓuɓɓuka masu kyau don sauƙaƙa tashin hankali da damuwa, yayin da suke motsa zagawar jini da sabunta kuzari. Bugu da ƙari, suna taimakawa wajen rage tashin hankali na tsoka da haɓaka shakatawa na tsoka.

Abubuwan da za a yi amfani da su a wannan nau'in tausa ya kamata su sami abubuwan warkewa waɗanda ke kwantar da hankali da annashuwa, kamar su lavender ko chamomile mai misali. Duba ƙarin game da yadda ake yin tausa mai daɗi tare da mahimman mai.

8. Shan magungunan gargajiya

Akwai magungunan gargajiya da yawa wadanda zasu iya taimakawa nutsuwa da kwanciyar hankali, kamar:

Ruwan shayi da kyanwa

Chamomile da catnip suna shakatawa kuma suna ɗan kwantar da hankali.

Sinadaran

• 250 ml na ruwan zãfi
• 1 teaspoon na busassun chamomile
• Cokali 1 na busasshen kifin

Yanayin shiri

Zuba tafasasshen ruwan kan ganyen sannan ya rufe, ya bada damar tsayawa na tsawan mintuna goma sannan ya tace. Sha kofi uku a rana.

Shayin Valerian

Valerian yana da ƙarfi da amintaccen kwantar da hankali mai amfani sosai a cikin yanayin damuwa da damuwa.

Sinadaran

• 250 ml na ruwan zãfi
• 1 tablespoon na busassun tushen valerian

Yanayin shiri

Zuba tafasasshen ruwan kan busassun tushen valerian, sa'annan a rufe shi don kada mahimman mayukan su ƙafe kuma bar shi ya tsaya na mintina goma, sannan a tace. Sha a kalla kofi uku a rana.

Inhaler Lavender

Don magance damuwa da damuwa, sanya digo na lavender mai mai mai muhimmanci a kan gyale, ko a matashin kai da sha iska kamar yadda kuke so. Dubi ƙarin magunguna na halitta waɗanda ke yaƙi da damuwa.