Mmene Kugona Kumakhudzira Thanzi la Maganizo
Thanzi la maganizo ndi gawo lofunika kwambiri pa thanzi la munthu, osati kungosowa matenda a maganizo komanso kuthekera kothana ndi nkhawa, kukhala ndi malingaliro abwino, komanso kugwira ntchito bwino tsiku ndi tsiku. Chinthu chimodzi chomwe nthawi zambiri chimanyalanyazidwa pakukhala ndi thanzi la maganizo ndi tulo togona. Kugona mokwanira komanso kwabwino kumathandiza kwambiri pakukhala ndi thanzi la thupi ndi maganizo.
Kufunika kwa Kugona Pa Thanzi La Maganizo
Kugona ndi chinthu chofunikira kwambiri pa thanzi la munthu. Pa nthawi yogona, thupi limasintha maselo, limakonza minofu, komanso limayang'anira ntchito zosiyanasiyana za thupi, kuphatikizapo dongosolo la mitsempha. Kugona bwino kumaphatikizapo mitundu iwiri ikuluikulu ya kugona: Kuyenda Mwachangu kwa Maso (REM) ndi Kusakhala kwa REM. Gawo lililonse lili ndi ntchito zake komanso ubwino wake pa thanzi la maganizo.
Kugona kwa REM ndi Thanzi la Maganizo
Kugona kwa REM nthawi zambiri kumagwirizanitsidwa ndi maloto ndipo kumaonedwa kuti n'kofunika kwambiri pakusintha maganizo, kuphunzira, ndi kukumbukira. Kafukufuku akusonyeza kuti anthu omwe sagona mokwanira kwa REM amakhala ndi mavuto amaganizo ndi amisala. Mwachitsanzo, akhoza kukhala ndi vuto lalikulu polimbana ndi kupsinjika maganizo komanso kupanga zisankho zabwino. Kugona kwa REM kumagwiranso ntchito yofunika kwambiri pakulamulira maganizo ndi kuwongolera momwe munthu amamvera pazochitika zovuta.
Kugona Kosabwerera M'mbuyo ndi Kuchira Kwathupi
Kugona kosapitirira muyeso, komwe kumakhala ndi magawo atatu, n'kofunika kwambiri pakuchira thupi. Pa gawo lachitatu la kugona kosapitirira muyeso, thupi limachita zinthu zambiri zofunika pakukonzanso thupi, monga kukonza minofu ndi kumanga minofu. Kusowa tulo kosapitirira muyeso kungawononge mphamvu ndi kupirira thupi, zomwe pamapeto pake zimakhudza thanzi la maganizo, chifukwa munthu angakhumudwe kwambiri kapena kukhumudwa pamene thanzi lake silili bwino.
Zotsatira za Kusowa Tulo pa Thanzi la Maganizo
Kafukufuku wambiri wasonyeza kuti pali kugwirizana pakati pa kusagona mokwanira ndi matenda osiyanasiyana amisala. Zina mwa zotsatira za kusagona mokwanira pa thanzi la maganizo ndi izi:
Depresi
Kusagona mokwanira nthawi zambiri kumagwirizanitsidwa ndi chiopsezo chowonjezeka cha kuvutika maganizo. Mwachitsanzo, anthu omwe ali ndi vuto la kusowa tulo, ali ndi mwayi wochuluka wopeza kuvutika maganizo kawiri kapena katatu kuposa omwe amagona mokwanira. Izi zili choncho chifukwa kugona kumachita gawo lofunika kwambiri pakulamulira mahomoni opsinjika monga cortisol.
Nkhawa
Monga momwe zimakhalira ndi kuvutika maganizo, kusagona mokwanira kungawonjezere zizindikiro za matenda a nkhawa. Kugona kukasokonekera, mphamvu ya munthu yolimbana ndi kupsinjika maganizo imachepa, zomwe zimawonjezera chiopsezo cha mantha ndi matenda ena a nkhawa.
Matenda a Bipolar
Kugona mosakhazikika ndi chizindikiro chofala cha matenda a bipolar. Pa nthawi ya manic episodes, anthu nthawi zambiri amagona pang'ono koma amakhala ndi mphamvu zambiri, pomwe pa nthawi ya kuvutika maganizo, amakonda kugona mopitirira muyeso. Kusunga tulo tokhazikika ndikofunikira kwambiri pothana ndi matenda a bipolar.
Kuzindikira ndi Ntchito Yozindikira
Kusagona mokwanira kumakhudzanso luso la kuzindikira zinthu monga kukumbukira, kusamala, komanso kuthetsa mavuto. Anthu ambiri omwe amagona pang'ono kuposa kuchuluka komwe kumalangizidwa (pafupifupi maola 7-9 usiku uliwonse kwa akuluakulu) amanena kuti satha kuyang'ana kwambiri zinthu komanso kupanga zisankho.
Chitetezo ndi Ngozi
Kusagona mokwanira kungawonjezere chiopsezo cha ngozi, pamsewu komanso kuntchito. Popeza kugona kungachepetse nthawi yochitira zinthu komanso luso la maganizo, ngozi zambiri zapamsewu zimayambitsidwa ndi oyendetsa magalimoto ogona.
Momwe Mungakulitsire Ubwino wa Kugona Kuti Mukhale ndi Thanzi Labwino
Kupanga Ndondomeko Yogona Yosasinthasintha
Njira imodzi yabwino kwambiri yowonjezerera kugona bwino ndikukhala ndi nthawi yogona nthawi zonse. Gonani ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata. Kusinthasintha kumathandiza kulamulira nthawi yamkati ya thupi lanu, kapena circadian rhythm, yomwe ndi yofunika kwambiri kuti mugone bwino.
Pangani Malo Ogona Omasuka
Malo ogona nawonso amathandiza kwambiri kuti munthu agone bwino. Onetsetsani kuti chipinda chanu chogona chili chete, chamdima, komanso chozizira. Gwiritsani ntchito matiresi ndi pilo yabwino, ndipo pewani kugwiritsa ntchito zipangizo zamagetsi monga mafoni kapena ma laputopu musanagone, chifukwa kuwala kwa buluu kungasokoneze kupanga melatonin, mahomoni omwe amalamulira tulo.
Chepetsani Kafeini ndi Mowa
Kafeini ndi mowa zimatha kusokoneza tulo. Yesetsani kupewa kumwa caffeine osachepera maola 6 musanagone ndipo pewani kumwa mowa kwa maola angapo musanagone, chifukwa ngakhale mowa ungakupangitseni kugona poyamba, ukhoza kusokoneza tulo pambuyo pake.
Kuchita Maseŵero Olimbitsa Thupi Nthawi Zonse
Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kuti munthu agone bwino, koma onetsetsani kuti simukuchita masewera olimbitsa thupi pafupi ndi nthawi yogona, chifukwa izi zingapangitse kuti munthu akhale ndi mphamvu zambiri komanso kuti asamagone mokwanira.
Njira Zopumulira
Kuchita masewera olimbitsa thupi popuma, kusinkhasinkha, kapena njira zopumulira monga yoga musanagone kungathandize kupumula thupi ndi malingaliro, kukonzekeretsa thupi kugona bwino.
Mapeto
Kugona bwino ndi gawo lofunika kwambiri pa thanzi labwino la maganizo. Kugona sikumangokhudza ntchito ya thupi ndi malingaliro, komanso thanzi la maganizo komanso kuthekera kothana ndi nkhawa za tsiku ndi tsiku. Kunyalanyaza kugona kungayambitse matenda osiyanasiyana amisala monga kuvutika maganizo, nkhawa, ndi matenda a bipolar, komanso kuchepa kwakukulu kwa chidziwitso.
Choncho, kuika patsogolo kugona ngati gawo la zochita zanu za tsiku ndi tsiku komanso kuchitapo kanthu kuti muwongolere kugona bwino kungathandize kwambiri pa thanzi labwino la maganizo. Zotsatira zabwinozi sizimangomveka pakapita nthawi komanso zingathandizenso kuti moyo ukhale wabwino kwa nthawi yayitali.
