Koyar da tunanin mai kyau, matsalolin hankali da na hankali, raguwar jin ƙima, karya juyin tunani mara kyau don farawa dawo da kai mai kyau - Jagorancin ƙwararru na musamman ga lokacin canjin shekaru
1. Jagoran hoto na matsalolin hankali da na jiki a lokacin canjin shekaru
Lokacin canjin shekaru, duk jinsin namiji da na mace, kalubalen da ya shafi ba kawai sauye-sauyen jiki ba ne, har ma a cikin hankali, yanayi na zuciya da sanin kai. Tare da tsawon lokaci, daidaitawar fitar hormon, ko da kuwa raguwar estrogen da progesterone ga mata, ko kuma raguwar testosterone ga maza, yana shafar neurotransmitters a cikin kwakwalwa wanda ke haifar da damuwa, fushi, baƙin ciki, damuwa, rage ƙwarewar mai da hankali, har ma yana shafar ingancin barci. Sakamakon hakan yana yawan haifar da raguwar jin ƙima, tare da damuwar "yawan shakka cikin kai", "jin rashin ƙarfi" ko "rashin burin rayuwa".
Wannan matakin ma yana iya ƙara nauyin hankali saboda canje-canje a jikin waje (kamar rashin jituwa na jinin mata, sauyin jiki, maza suna jin zafin jiki da yawan gumi a dare, osteoporosis, raguwar ƙarfin tsoka da kuma gajeruwar ƙarfi). Tare da matsalolin gida, aiki, da dangantaka da yara, mabanbantan matsalolin suna taruwa, suna sa ya zama mai sauƙin shiga cikin juyin tunani mara kyau.
2. Manyan musabbabin matsalolin hankali da na tunani
(a) Matsayin jiki
1. Rashin daidaiton hormone: Raguwar estrogen da progesterone ga mata, da kuma raguwa a cikin testosterone ga maza wanda yake canza daidaito na dopamine, serotonin, da norepinephrine, waɗannan neurotransmitters suna sarrafa motsin rai.
2. Ingancin barci yana sauyawa: Kamar rashin barci, yawan tashi a cikin dare yana shafar gyaran kwakwalwa da aikin daidaitawa.
3. Matsalolin jiki: Kamar zafi mai zafi ga mata, gumi, maza suna jin zafi mai yawa da jin rashin ƙarfi, rashin jin daɗin jiki yana iya ƙara damuwa.
(b) Matsayin ilimi
1. Damuwa daga canjin shekaru da rawar da ake takawa: Kamar ra'ayin ritaya, daidaitawar tsarin iyali, da tushen tabbaci ya yi rauni.
2. Ra'ayin jin ƙima yana rudani: Kamar jin cewa ba mu matasa ba, rashin jawo hankali, ko rashin samun nasarar canza rawar da ake takawa a rayuwa.
(c) Matsayin yanayin zamantakewa
1. Matsananciyar matsaloli a wajen aiki: Wahalar samun karin matsayi da ƙarin haɗarin rashin aiki.
2. Canje-canjen dangantakar iyali: Yara suna girma da barin gidan, ƙarancin kyakkyawan dangantaka, nauyin kula da iyaye ya ƙaru.
3. Tsananin ra'ayin waje: Al'umma tana ɗaukar lokacin canjin shekaru a matsayin alamar "ciwo" ko "tsufa", wanda ke ƙara raɗa raɗa mara kyau ba tare da son zuciya ba.
3. Matakai don karya jujjuyawar tunani mara kyau da haɓaka tunanin mai kyau
(a) Koyon kai da tantance tunanin mara kyau
Tsanaki game da tushe da kuma hanyar al'adar damuwa shine mataki na farko na juyawa tunanin mara kyau. Matakan sun hada da:
1. Hanyar rubuce-rubuce
Rubuta duk wani abu mai ban haushi da ya faru kowace rana tare da yanayi da tunaninka a lokacin, duba akai-akai, gano al'adar tunani mara kyau.
2. Tambayar kai
Kamar: "Shin akwai hujjar da ke goyon bayan damuwata a yanzu?" "Idan abokina ya fuskanci irin wannan halin, me zan ba shi shawara?" Ta hanyar sauya mahallin, ganowa na fadawa cikin tuwo na tunani.
(b) Tsarin ilimin rage damuwa
1. Horon tunani
Bincike ya nuna cewa yin tunanin mai kyau na minti 10-20 a kowace rana na iya rage damuwa da baƙin ciki. Ana iya zaɓar yin tunani tare da jagora, ƙwararrun APP, ko shirin rage damuwa na mintuna 8 na tunani. Ana ba da shawarar yin amfani da kiɗan mai launin Theta (kimanin 4-8Hz) don sauƙaƙa damuwar kwakwalwa. Kowane dare kafin barci ko a cikin safe, saurara a cikin makonni 4 ko fiye don samun sakamako mai kyau.
2. Fasahar sakin tunani (EFT)
Amfani da danna jiki tare da tuno mai kyau kamar "Ko da yake ina jin zafi yanzu, ina son kaina da karɓar kaina", yana taimaka wajen rage damuwa da sakin damuwa.
3. Tsarin warware tsoka mai dacewa
Kowane dare kafin barci, daga yatsun kafa zuwa kai, jujjuyawa da sauƙaƙe tsoka, kowane motsi ya kamata ya kasance na dakatawa na sekondi 5-10, yana inganta damuwa da wahalar barci.
(c) Tsarin maido da jin ƙima
1. Hanyar rubuce-rubucen gamsuwa
Kowane rana rubuta abubuwa 3 da suka sa ka ji farin ciki da gamsuwa, ciki har da aikin yau da kullum, tattaunawa tare da iyali, karatun sabon sani, da kuma yin nazari a ƙarshen mako don ƙarfafa imanin "ni zan iya samun gamsuwa."
2. Koyo da shiga cikin zamantakewa
Kasancewa cikin koyo da kuma shiga cikin ƙungiyoyi, aikace-aikacen sa kai, da sauran abubuwa don ƙarfafa ƙimar kai da alaƙar zamantakewa, rage jin kadaici. Bincike ya nuna cewa shiga cikin ayyukan rukuni 2-3 a mako na iya haɓaka gamsuwar rayuwa da ƙarfin gwiwa cikin makonni 6.
3. Tsara ƙananan manufofi masu yiwuwa
Kowace wata kafa ƙananan manufofi (kamar motsa jiki na minti 30 a kowace rana, karatun littafi guda 1, koyon sabbin girke-girke), ta hanyar kaiwa, tara jin kyakkyawan nasara. Lokacin kammala aikace-aikacen, ba da damar lada ga kanka, ƙarfafa halayen.
(d) Tsare-tsaren inganta tunanin mai kyau
1. Aiki na godiya
Kowane dare kafin barci rubuta abubuwa 3 daga ranar da za a gode wa, mutane ko kyawawan halaye na kanka, aiki akai-akai yana taimakawa wajen inganta jin daɗin mai kyau.
2. Maganin kiɗa
Zaɓi kiɗan 432Hz ko 528Hz (irin sautin yanayi, kiɗan sabon zamani), sautin minti 30 a safiya da yamma yana tabbatar da daidaitawa na ƙwaƙwalwa, rage damuwa da baƙin ciki.
3. Ayyukan hangen nesa
Rufe ido ka yi tunani game da wuraren da suka yi nasara, kamar shiga cikin ayyukan iyalai, samun karɓuwa a wajen aiki, da sadarwar al'umma, kowane aikin ya kasance na minti 10, yana ƙarfafa imanin kai.
(e) Hanyoyin jiyya na kimiyya da na non-pharmaceutical
1. Aikin turare
Ana ba da shawarar amfani da turaren lavender, jasmine, da bergamot, a kowace rana zuba 2-3 zuba a cikin na'urar ƙanshi, don samar da yanayi mai kwantar da hankali a gida. Ko kuma a haɗa turaren da mai tushe, a yi masa massaji a kan kurjin kai da gwiwar hannu don inganta daidaito na tunani.
2. Hanyar motsa jiki
Motsa jiki na yau da kullum (gudu mai sauri, iyo, yoga), ana ba da shawara sau 3-5 a mako, kowane lokaci ya kamata ya kasance akalla minti 30. Motsa jiki yana haifar da fitar da endorphin da serotonin, yana inganta baƙin ciki da damuwa.
3. Ci gaban abinci
Ci abinci mai arziki da tryptophan (kamar ayaba, ganyen daga tsirrai, da aka yi da su), da vitamin B (gari, kayan lambu), yana inganta tsarin jiki da daidaito na tunani.
(f) Inganta kai da sabunta salon rayuwa
1. Koyon har abada
Tsara shiga kan layi a kowane wata, karatu, daukar hoto, ko hajoji don inganta ƙimar ƙarshe.
2. Karfafa haɗin gwiwa
Bada lokaci don sadarwa da abokai, kula da dangantaka da iyali, samun layin shawarwari tare da 1-2 daga cikin abokai ko dangin kowane mako don rage kadaici.
3. Harshensu na rayuwa
Sanya "lokaci na musamman ga kaina" kamar motsa jiki da safe, shan kofi na yamma, ko karatu kafin barci, don karfafa jituwa da kulawa da kai.
(g) Hujjojin masani da shawarwari daga likitoci
Binciken da aka gudanar a kan gwaje-gwajen likitanci masu yawa yana nuna cewa haɗa karɓar shaƙa da gyara salon rayuwa da ginin hanyoyin tallafi na al'umma na iya rage damuwa da baƙin ciki a lokacin canjin shekaru da kusan 30-40%. Shaidar bincike ta nuna:
- Yin tunani da tattaunawa suna iya rage rashin barci da alamomin damuwa
- Taimaka wajen gina ƙungiyoyin kai tsaye (kamar ƙungiyar tallafi don lokacin canji) yana haɓaka haɗin gwiwa da jin daɗin ƙimar kai
- Shirya motsa jiki da tallafin abinci yana taimakawa wajen daidaita haɗin kai na endocrine wanda ke tabbatar da daidaiton tunani
4. Hanyoyi na musamman ga maza da mata
Saboda bambancin cikin sansani a lokacin canjin shekaru, yana da kyau a yi amfani da dabaru daban-daban bisa jinsin:
(a) Matasan mata:
- Baya ga shawarwarin da aka ambata, ana sa ran duba amfani da magani na hormone (HRT) tare da likita.
- Kula da lafiyar haihuwa, gwaje-gwajen karfin kashi, duba lafiya lokaci-lokaci kowane shekara.
(b) Matasan maza:
- Idan testosterone yana ƙasa za su iya la'akari da maganin karin hormone (dole ne likita ya kimanta); kulawa da gyaran ƙarfin tsoka da ingancin barci na dare.
- Ma'aikacin yana tsara matakan daidaitawa da sake sabuntawa, tare da la'akari da kulawa da iyali, aiki da ci gaban abin da ya fi so.
5. Yadda ake farawa da dawo da kai na mai kyau
1. Neman albarkatu
Idan ana fuskantar damuwa mara inganci, neman mafita daga ƙwararren mai kula da lafiyar hankali, kwararrun ƙungiyoyi. Kasance tare da tattaunawar shawara mai kyau, yin aikin ilimin tunani (CBT), al'amuran mai yawa don dawo da kai.
2. Gina jerin abubuwan tunawa
Idan an fuskanci damuwa, komawa jerin "albarkatun mai kyau" da aka rubuta, daga tunani, goyon bayan iyali, da taimakon ƙwararru don samun maido da kai.
3. Aikin amsawa na kai
Kowane mako bayyana lokacin tunani, tunani mai zurfi kan abin da aka koya, bunkasa da kuma samun nasara mai kyau, rubuta wasu jumlolin ƙarfafa kanka, kamar "Na yi jinkirin fuskantar kowanne mataki na rayuwa", "Ina yarda da kaina don samun ƙimar kaina."
6. Jagorar tsari don aiwatar da ayyuko yau da kullum
1. Kowace safiya,yi zamanku na minti 5 tare da jin daɗin zurfin numfashi, tantance tunanin ku da buri na yau.
2. Bayan cin abinci na rana, yawo na minti 20, lura da muhallin da ke kewaye da ku da jin daɗi.
3. A lokacin dare, yi 15 minti don kammala rubutun gamsuwa, rubuta abubuwa 3 daga ranar da za su kanyi kyakkyawa ko samun.
4. Daga daddare, zaɓi kiɗan 528Hz na minti 30, yin rubutu ko karatu tare da tunani.
5. Kowace mako, tuntubi abokai masu muhimmanci guda ɗaya, raba kwarewa da tunani.
6. Kowace wata, ku nemi shiga sabbin ƙungiyoyi da kwasa-kwasai, ku inganta kwarewar rayuwa.
7. Kammalawa
Lokacin canjin shekaru yana daga cikin manyan lokutan canji a cikin tafiyar rayuwa na kowane namiji da mace. Koyon tunani na mai kyau, fitar da matsalolin tunani, karya juyin tunani mara kyau, da tsare-tsaren maido da kai daga hargitsi na jiki, hankali, da rayuwa, shine mabuɗin gina kyakkyawan rayuwa a lokacin shekaru. Idan ka san duk matakan gyara kai, aikata su da himma, ka koyi nuna soyayya ga kanka, ka yi imani da cewa zaka iya fuskantar sabon mataki na kyawawan rayuwa.