Nthawi zambiri amagwiritsidwa ntchito ngati zida zochizira, mabulangete olemedwa ndi mabulangete wandiweyani opangidwa kuti alimbikitse kugona komanso kuchepetsa nkhawa.Zofunda zolemetsa zimatha kulemera kulikonse kuyambira mapaundi 5 mpaka 30.Pali njira zambiri kunja uko, koma tikulimbikitsidwa kuti kulemera kwa bulangeti komwe mumasankha ndikofanana ndi 10% ya kulemera kwa thupi lanu.Chofunda choyenera chiyenera kukhala chomasuka komanso cholemera koma sichikulepheretsani kuyenda kwanu.Ziyenera kumverera ngati kukumbatirana kwakukulu.
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Mabulangete olemera amapezeka kwa aliyense amene ali ndi chidwi (ngakhale, samawonedwa ngati otetezeka kwa makanda kapena ana osakwana zaka zitatu).Komabe, mankhwalawa amakopa makamaka kwa omwe amavutika kugona usiku, ndipo amagwiritsidwanso ntchito kutonthoza omwe ali ndi mikhalidwe yapadera.
Kaya mukuyang'ana zida zatsopano zogona, mukufuna kuyesa china chatsopano kapena kukhala ndi vuto lomwe limakulepheretsani kugona, bulangeti lolemera lingakhale lanu.
Ubwino womwe ungakhalepo wa zofunda zolemera
Si chinsinsi kuti mabulangete olemera amapangidwa kuti athandize omwe ali ndi nkhawa (mofanana ndi kukumbatira komwe kumagwiritsidwa ntchito kutonthoza mnzako).Ngati phindu limenelo silikukhudzani kapena kukusangalatsani, pali ubwino wina wogona pansi pa bulangeti wowonjezerapo mapaundi angapo.
Kudekha konse
Amene ayesa bulangeti lolemera amalongosola kumverera kukhala kofanana ndi kugwidwa ndi wokondedwa.Kulemera kwake ndi kumverera kumakulimbikitsani kuti mupumule ndikuchepetsa.
Kuwonjezeka kwa serotonin
Mofanana ndi momwe kukumbatira kumawonjezera serotonin, zofunda zolemetsa zimapereka mtundu womwewo wa kukondoweza kwakuya, motero, serotonin.Ichi ndichifukwa chake mabulangete olemedwa amati amathandizira nkhawa komanso kukhumudwa.Kuwonjezeka kwa serotonin, kapena "mahomoni achimwemwe, omva bwino", amathandizira kuthana ndi zonsezi.
Kuwonjezeka kwa oxytocin
Kuphatikiza pa serotonin, kukakamiza kwambiri kwa mabulangete olemera kumatha kukulitsa kuchuluka kwa oxytocin muubongo wathu, mahomoni ena "omva bwino".Izi zimatithandiza kukhala otetezeka, odekha komanso okhumudwa.
Kuchepetsa kuyenda
Ngati nthawi zambiri mumagwedezeka ndi kutembenuka usiku ndipo mukuyang'ana kuti mukhale osasunthika (kapena osasokoneza mnzanu kwambiri), phindu ili lingakusangalatseni.Kulemera kwa bulangeti kumakuthandizani kuti mukhale pamalo amodzi, komabe sikumakulepheretsani.Chofunda chanu chiyenera kukhala cholemera koma chomasuka.
Kugona bwino
Ubwino umodzi wofunikira wa mabulangete olemetsa ndikuwongolera kugona kwanu.Kulemera kwa bulangeti kumakukumbatirani ndipo kumatha kuchepetsa nthawi yomwe mumadzuka pakati pausiku.Mapindu onse omwe ali pamwambawa amakuthandizani kuti mugone, ndipo zofunda zolemera zimanenedwa kuti zimathandizira kugona.
Kodi zofunda zolemera zimagwiradi ntchito?
Funso lalikulu ndi chinthu chilichonse chomwe chingawoneke ngati chabwino kwambiri kuti chitha kukhala chowona - kodi chimagwira ntchito?
Kafukufuku wina wochokera ku 2018 adatsimikiza kuti mabulangete olemera akhoza kukhala mankhwala oyenera kwa iwo omwe ali ndi nkhawa.Kafukufuku yemweyo adapeza kuti ngakhale mabulangete olemedwa amatha kuchepetsa nkhawa, panalibe umboni wochuluka woti amathandizira kusowa tulo.
Kafukufuku waposachedwa kwambiri wochokera mu 2020 adanenanso kuti mabulangete olemetsa amawongolera kugona pakati pa maphunziro, koma kusinthako kunali kochepa (kuchepa kwa 2% pakugona kopepuka, 1.5 % kusintha kwa kugona bwino ndi 1.4% pakukonza kugona).Ngakhale, 36% ya maphunziro adanena kuti amagona bwino usiku wonse osadzuka.
Ngakhale zomwe zapezeka mu kafukufukuyu, komanso kafukufuku wa 2018, zikuwoneka kuti zikuwonetsa kuti mabulangete olemera ali ndikuthekeraKukhala wothandiza ndi kugona, palibe maphunziro ambiri omwe amasonyeza zosiyana.Kafukufuku wochulukirapo akuyenera kumalizidwa asananene komaliza, koma kuyambira pano, akatswiri sakunena kuti zofunda zolemetsa sizigwira ntchito.
Zonsezi, mabulangete olemera simatsenga.Koma zatsimikiziridwa kuti (osachepera) amathandizira kuchepetsa zizindikiro za nkhawa, kukhumudwa, autism ndikutulutsa serotonin, dopamine ndi oxytocin.
Nthawi yotumiza: Jul-27-2022