Idan kun kasance kamar mafi yawan mutane, ana iya magance matsalolin da yawa! An tsara jikin mu don magance matsalolin da muka sanya mu don yaki. A matsayin wani ɓangare na wannan mahimmancin amsawa, muna samun karuwa a cikin tashin hankali na tsoka.
Wannan matsananciyar ƙwayar tsoka shine raguwa da makamashi, yana taimaka wa gajiya, kuma zai iya haifar da ciwo mai tsanani . Ka yi tunani game da masu jefa kwallo - suna rawa a cikin zobe a matsayin hanyar da za a iya tsayar da tsokotansu don su iya mayar da hankali ga duk ikon su lokacin da suke so su fadi wata damuwa.
Abu mai kyau shi ne cewa akwai matsala mai yawa ga matsalar da ake ciki a duk lokacin. Ayyukan shakatawa na jiki sune fasaha masu sauƙi don tsaftace jikinka don mayar da hankali ga damuwa ta rayuwa. Koyon karatu don yalwata tsokoki a cikin jikinka zai kiyaye ka mafi kyau don magance kalubale na yau da kullun. Wadannan aikace-aikacen na iya zama da mahimmanci idan kuna da matsalar kiwon lafiya wadda ta kara tsanani ta hanyar damuwa, irin su ciwon ƙwayar jijiyar zuciya (IBS) , fibromyalgia , ko ciwo na kullum .
Umurnai
1. Ɗauki mai zurfi, ƙuƙama hannun hannun dama kuma riƙe shi don ƙidaya uku. A kan exhale, yi tunanin kalmar "shakata" kuma saki dukan tashin hankali a hannun dama. Ɗauki dan lokaci ko biyu don mayar da hankali akan bambancin da ke tattare da tsohuwar ƙwayar tsohuwar ƙwayar jiki kamar na tsoka tsoka.
2. Yin amfani da wannan fasaha, ɗayan ɗayan, tens kuma shayar da tsokoki a fuskarka. Ƙara tashin hankali a kan motsin, sa'annan ku yi la'akari da kalmar "shakatawa" yayin da kuke motsawa kuma bari muscle ya sassauta.
- Gabon: Frown kama da kake fushi ko damuwa. Exhale da santsi da shi.
- Idanu: Gyara idanunku kamar jaririn kuka. Sa'an nan kuma exhale da saki da tashin hankali.
- Jaw da cheeks: Clench hakora da jaw kamar suna fushi. Exhale da shakatawa. Jin dadin jin dadi da kuma hutawa a duk fuskarka.
3. Kaji da kuma shayar da tsokoki a cikin tayinka.
- Ƙwararru: Sanya su zuwa rufi a kan hawan. Exhale, bari su kwantar da hankalin su.
- Chest: Karfafa ƙwanjin kirji mai zurfi, sa'an nan kuma bari tashin hankali ya ɓullo a kan exhale.
- Abdomen: Karfafa zuciyarka kamar idan wani zai buge ka, to, bari ciki ya tafi. Yana jin yaduwar zafi a cikin dukan kwanakinku.
4. Gyara da shakatawa. Yi hannun hannu tare da hannayenka biyu, ƙarfafa biceps, triceps, da forearms. Bari tashin hankali ya tafi, barin makamai da suke ratayewa da nauyi a gefe.
5. Kullun suna karshe. Sanya yatsunka zuwa rufi, yalwata cinka da kuma ƙira a lokaci ɗaya, kafin barin dukkan yanayin yunkuri. Ji tsammanin tashin hankali na rushewa daga jikinka duka, ta hanyar kafafunka da kuma cikin ƙasa.
Pro Tips
Ji dadin kwarewa! Idan wani ɓangaren jiki yana jin dadi, komawa zuwa gare shi, ƙarasa shi sannan kuma bari ya kwance. Yana iya ɗaukar 'yan makonni na yin aiki don ku sami cikakkiyar sanadin shakatawa.
Yi aiki! Yi aikace-aikacen sau biyu a rana kuma ku zauna a hankali don kimanin minti 10. Kada ku yi aiki a gado - kuna so ku koyar da kanku don shakatawa, ba ku koyar da kanku ba don barci! Yana da kyakkyawan ra'ayin yin aiki daidai kafin barci.
Wani jiki mai annashuwa zai barci mafi alhẽri.
Zabi abin da umurni ke aiki a gare ku. Kodayake akwai hanyoyi da dama don yin kwantar da hankalin ku, ina so in fara a saman kai sai kuyi aiki. Wannan yana bani damar jin kamar tashin hankali yana "raguwa" daga jikina.
Ɗauki zuwa matakin gaba. Bayan makonni biyu, ƙila bazai buƙatar ɗaukar tsokoki na farko ba. Kawai mayar da hankali ga kowane ɓangaren jiki, mai shakatawa a kan tsokoki.
Binciko na hanya don gwada shi. Da zarar kun kasance masu ƙwarewa a cikin darussan, za ku iya fara amfani da su a duk lokacin da kuka ji tsoro. Saka idanu kan matakin tashin hankali a cikin yini. Idan kana jin kanka da karfi, ɗauki numfashi na numfashi mai zurfi, tunani da kalmar "shakatawa," kuma ƙarfafa jikinka don komawa wurin shakatawa.
Yi rikodin shi. Wasu mutane suna jin daɗin yin rikodi na murya na umarnin don ci gaba da ƙwayar tsoka. Idan ka yi, ka tabbata ka ci gaba da maimaita kalmomin: shakata, dumi, nauyi, sako-sako.
Source:
"Gwagwarmayar Gwagwarmaya" Yanar gizo na Mayo Clinic