Koyar da Kula da Kai Zai Iya Haɓaka Tsarin rigakafin ku - Ga Yadda

Wadatacce

• Gina Akan Kasancewa Ayyukan Manzanni
• Ƙirƙirar Halin Tunani
• Bita don

Ko da ba tare da nauyin cutar ba, ƙwayar cuta ta yau da kullun na iya barin ku tare da sakin hormones na damuwa a cikin jikin mu - wanda a ƙarshe yana ƙara kumburi da rage martanin rigakafin ku.

Amma akwai gyara: "Lokacin da muka shiga halayen kulawa da kanmu, za mu rage martabar damuwar jikinmu, ko tashin hankalin tsarin juyayi, da kunna tsarin hutawarmu, wanda kuma aka sani da tsarin juyayi na parasympathetic," in ji Sarah Bren, Ph.D ., Masanin ilimin halayyar ɗan adam a Pelham, New York. "A zahiri jikin mu yana dakatar da samar da cortisol da adrenaline, kuma bugun zuciyar mu na iya raguwa."

Menene ƙari, ayyukan kula da kai mafi ƙarfi suna da sauƙin yi kuma ba su da tsada. Haɗa waɗannan ayyukan da kimiyya ke goyan baya cikin ayyukan ku don kiyaye tsarin garkuwar jikin ku.

Gina Akan Kasancewa Ayyukan Manzanni

A cikin wani binciken Harvard, mahalarta sun ƙididdige kansu a matsayin mafi farin ciki lokacin da suke mayar da hankali kan ayyukan da suke ciki maimakon tunanin wani abu dabam. (In ji masu binciken, zukatan mutane suna yawo kusan rabin lokaci.) Menene ya sa jerin ayyukan da suka ba da kwarin gwiwa da kuma ƙara farin ciki? Abubuwa uku sun cika sama: motsa jiki, sauraron kiɗa, da yin soyayya.

Na gaba, tsara kiran waya na mako -mako, ko saduwa da babban aboki don yawo da yamma, in ji Francyne Zeltser, masanin ilimin halin ɗabi'a a New York. "Hakan na iya yin tasiri mai ɗorewa fiye da sauran ayyukan da kuka zaɓa a cikin lokacin ku," in ji Zeltser. Lallai, wani binciken daga Harvard ya gano cewa samun kusanci da juna yana yin hasashen raguwar hankali da ta jiki daga baya a rayuwa kuma yana iya taimaka mana mu rayu tsawon rai, farin ciki. (Mai alaƙa: Haɗin Kai Tsakanin Farin Ciki da Tsarin Kariya)

Ƙirƙirar Halin Tunani

Masu bincike a Jami'ar Wisconsin-Madison sun gano cewa yin tunani na hankali na iya haɓaka aikin rigakafi. Mahalarta wannan binciken an yi musu allurar rigakafin mura. Rabin su kuma sun sami horon tunani, yayin da sauran ba su samu ba. Bayan makonni takwas, ƙungiyar masu hankali sun nuna matakan da suka fi girma na ƙwayoyin rigakafi, da kyau suna ba su mafi kyawun maganin mura. (PS amsawar rigakafi mai ƙarfi ba shine amfanin lafiyar tunani kawai ba.)

Yadda za a tashar wannan Zen? Zeltser ya ce "Wani ɓangare na kula da kai shine ɗaukar kanku alhakin yin hakan," in ji Zeltser. "Sau da yawa abu ne na farko da za a fita daga taga lokacin da wani abu ya taso." Yi gwagwarmaya da wannan ta hanyar nemo mintuna 10 a cikin ranar ku - abu na farko da safe, ko kuma bayan cin abincin rana - don dacewa da ayyukan kulawa da kai kamar tunani mai jagora, in ji ta. Gwada sauƙaƙan ƙa'idodin tunani, kamar Rayuwata ko Buddhify, waɗanda ke tafiya cikin hutun tunani na tsayi daban-daban.

Mujallar Shape, fitowar Yuni 2021

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