{"id":10166,"date":"2020-04-21T15:24:33","date_gmt":"2020-04-21T19:24:33","guid":{"rendered":"https:\/\/fireflyin.org\/?p=10166"},"modified":"2025-02-25T12:06:52","modified_gmt":"2025-02-25T17:06:52","slug":"techniques-to-combat-anxiety","status":"publish","type":"post","link":"https:\/\/fireflyin.org\/sw\/resources\/news-library\/techniques-to-combat-anxiety\/","title":{"rendered":"MBINU ZA KUPAMBANA NA WASIWASI"},"content":{"rendered":"<p>Mwandishi: Masha Nelson; Mtaalamu wa tiba ya nyumbani<\/p>\n<p>&nbsp;<\/p>\n<p>Kwa sasa tunakabiliwa na wakati wa kutatanisha na usio na uhakika. Ili kutoka kwa nguvu hii, tunahitaji kutafuta njia za kukabiliana na wasiwasi wetu na mafadhaiko kwa ufanisi. Wakati huu, kupambana na wasiwasi wetu ni muhimu sawa na umbali wa kijamii. Ikiwa hatuna udhibiti wa akili zetu, huathiri miili yetu na hatimaye inaweza kutufanya tuwe wagonjwa kimwili. Wasiwasi unahusiana moja kwa moja na mafadhaiko, na kulingana na\u00a0<a href=\"https:\/\/adaa.org\/\">Chama cha Wasiwasi na Unyogovu cha Amerika\u00a0<\/a>(ADAA), \u201cmfadhaiko wa kudumu unaweza kuathiri afya yako, na kusababisha dalili za kuumwa na kichwa, shinikizo la damu, na maumivu ya kifua hadi mapigo ya moyo, vipele vya ngozi, na kukosa usingizi.\u201d Kukabiliana na hali hizi zenye mfadhaiko kunaweza kukufanya uwe rahisi zaidi kupata ugonjwa na tuko hapa kukusaidia kukuzuia kuwa takwimu nyingine ya virusi vya corona. Hapo chini, utapata baadhi ya vipunguza wasiwasi nivipendavyo kwa kukaa katika udhibiti wa mwili na akili.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Kitaalam sisi ni mashine. Mwili umeundwa kwa ajili ya viungo vyetu vyote kufanya kazi pamoja. Kwa hivyo kama gari, ikiwa kitu kitaenda vibaya na kupuuzwa, husababisha uharibifu. Lakini miili ya binadamu haiji na mwanga wa &quot;cheki injini&quot;, kwa hivyo ni muhimu kuelewa ishara za dhiki za mwili wetu. Kufanya orodha za mara kwa mara za mihemko yako ya mwili hukusaidia kuona kinachoendelea kimwili na kihisia. Chukua fursa ya ujuzi kwamba akili huathiri mwili na utumie hiyo kujiponya: kama vile kiungo kati ya wasiwasi na hali yako ya kimwili. Mwishoni mwa mazoezi ya yoga, ni kawaida kulala katika pozi la ubao na kutoa mvutano wa mwili. Kufanya mazoezi yako mwenyewe, kuleta ufahamu wa kufurahi kwa kila sehemu ya mwili, kuanzia na taji ya kichwa na kufanya kazi chini ya vidole. Zoezi hili huwasha ufahamu kwa sehemu za mwili ambazo hatufikirii mara kwa mara na husaidia kupunguza mvutano ambao hata hatujui tumebeba. Zoezi hili linaweza kufanywa kwa kukaa au kulala chini.<strong>Jaribu kuingiza mbinu hii kabla ya kwenda kulala au baada ya kuamka\u00a0<\/strong>kuifanya kuwa mazoea. Lakini unaweza kufanya toleo la mbinu hii mahali popote.<\/li>\n<\/ul>\n<p>Ili kujifunza zaidi na kufuata kutafakari kwa mwongozo,\u00a0<a href=\"https:\/\/youtu.be\/QS2yDmWk0vs\">Bonyeza hapa.<\/a><\/p>\n<ul>\n<li>Moja ya mambo ya busara ambayo mama yangu aliniambia nikikua ni\u00a0<strong>si kutatua matatizo kabla ya kulala.<\/strong>Ingawa inasikika ngumu, inakuwa rahisi kwa wakati kuweka wasiwasi mbali, mbali kwa usiku. Kukaa, kuangalia mitandao ya kijamii, na Googling matatizo yako si tu kuchukua mbali na muda wako wa usingizi, lakini pia feeds wasiwasi. Kutengeneza orodha ya mambo ya kufanya kwa ishara za asubuhi kwa ubongo wako kwamba wasiwasi wako na wasiwasi wako umebainishwa na utashughulikiwa baadaye. Usijaribu na kuzingatia jinsi ya kurekebisha kila kitu, lakini lini, kama vile kesho. Kuzingatia &quot;jinsi&quot; hujenga wasiwasi zaidi usio na matokeo. Njia bora ya kutuliza ubongo ni kuupa njia za &quot;kuzima.&quot; Zoezi moja linaloitwa &quot;4-7-8&quot; hutuliza akili yako na kukufanya uhisi kusinzia, kwa hivyo usifanye &quot;4-7-8&quot; na uendeshe!<\/li>\n<\/ul>\n<p>Ili kujifunza zaidi kuhusu mbinu hii,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324417\">Bonyeza hapa.<\/a><\/p>\n<ul>\n<li>Ubongo wetu una uwezo wa kupanga upya na kurekebisha baadhi ya uharibifu unaosababishwa na hali ya ndani au nje. Dhana hiyo inaitwa neuroplasticity. Kulingana na\u00a0<a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=40362\">William C. Shiel Jr., MD, FACP, FACR<\/a>, ubongo una uwezo wa \u201ckujipanga upya kwa kuunda miunganisho mipya ya neva katika maisha yote.\u201d Ubongo hujiponya kwa kutambua suala upande mmoja wa ubongo na kuunda muunganisho mpya kati ya seli za ubongo. Hii inachukua muda, lakini kwa namna fulani\u00a0<strong>bongo inajua wapi na jinsi ya kujirekebisha!<\/strong>Hii ina maana kwamba ubongo unaweza kuwa na nguvu zaidi kuliko miili yetu. Wakati kiungo kinapokatwa, mwili wetu hauwezi kukua mpya, lakini akili zetu hufanya miunganisho mipya kila wakati. Tumia nguvu hizi kwa kuelekeza wasiwasi wako kuwa tabia nzuri. Tabia lazima iwe ngumu vya kutosha kuchukua akili kikamilifu, lakini rahisi vya kutosha kwamba usikate tamaa na kurudi kwenye wasiwasi. Kwa mfano, kuhesabu kurudi nyuma kutoka 1000 kwa kutoa 7. Hii huenda kwa kasi zaidi baada ya kupata hutegemea na inaweza kufanyika bila karatasi au calculator. Ikiwa zoezi hili linafanyika kila wakati kitanzi cha wasiwasi kinapojitokeza, ubongo utaanza moja kwa moja kubadili zoezi bila kupotea katika mawazo ya wasiwasi. Unajua umefanya hivi sawa ikiwa utaanza kuhesabu bila kuonekana. Mara hii ikitokea, wewe na ubongo wako mnafanya kazi kama timu.<\/li>\n<\/ul>\n<p>Ili kujifunza zaidi kuhusu kuunganisha ubongo wako,\u00a0<a href=\"https:\/\/www.inc.com\/amy-morin\/how-to-train-yourself-to-think-differently-permanently-rewire-your-brain-according-to-science.html\">Bonyeza hapa<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>Tunaposonga mbele, tunahitaji kujifunza jinsi ya kukabiliana na kukabiliana na hali iliyo mbele yetu. Njia bora ya kujitayarisha ni kutengeneza zana za kukabiliana na wasiwasi na kubaki kukumbuka kile ambacho mwili wetu unahitaji.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Kwa sasa tunakabiliwa na wakati wa kutatanisha na usio na uhakika. Ili kutoka kwa nguvu hii, tunahitaji kutafuta njia za kukabiliana na wasiwasi wetu na mafadhaiko kwa ufanisi. Wakati huu, kupambana na wasiwasi wetu ni muhimu sawa na umbali wa kijamii. Ikiwa hatuna udhibiti wa akili zetu, huathiri miili yetu na hatimaye inaweza kutufanya tuwe wagonjwa kimwili. Wasiwasi unahusiana moja kwa moja na mfadhaiko, na kulingana na Chama cha Wasiwasi na Mshuko wa Moyo cha Amerika (ADAA), \u201cmfadhaiko wa kudumu unaweza kuathiri afya yako, na kusababisha dalili kutoka kwa maumivu ya kichwa, shinikizo la damu, na maumivu ya kifua hadi mapigo ya moyo, vipele vya ngozi, na kupoteza kulala.\u201d Kukabiliana na hali hizi za mfadhaiko kunaweza kukufanya uwe rahisi kupata ugonjwa na tuko hapa kukusaidia kukuzuia kuwa takwimu nyingine ya coronavirus. Hapo chini, utapata baadhi ya vipunguza wasiwasi nivipendavyo kwa kukaa katika udhibiti wa mwili na akili.<\/p>","protected":false},"author":19,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-10166","post","type-post","status-publish","format-standard","hentry","category-mental-health-selfcare"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TECHNIQUES TO COMBAT ANXIETY - Firefly Children and Family Alliance<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fireflyin.org\/sw\/resources\/news-library\/techniques-to-combat-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TECHNIQUES TO COMBAT ANXIETY - Firefly Children and Family Alliance\" \/>\n<meta property=\"og:description\" content=\"We are currently experiencing a troubling and uncertain time. In order to come out of this stronger, we need to figure out ways to cope with our anxiety and stress efficiently. During this time, combating our anxiety is equally as important as social distancing. If we do not have control of our minds, it affects our bodies and could eventually make us physically sick. Anxiety directly correlates with stress, and according to the Anxiety and Depression Association of America (ADAA), \u201cchronic stress can affect your health, causing symptoms from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep.\u201d Experiencing these stressful conditions could make you more susceptible to illness and we\u2019re here to help prevent you from becoming another coronavirus statistic. 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