كيف تتحول من شخص عصبي إلى شخص هادئ؟؟

[mẨřЎặm..εïз]

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بما أننا لا نستطيع إيقاف أو منع الأوضاع التي تسبب التوتر، تقول أيستر سترنبرغ، من المعهد الوطني للصحة العقلية، يمكن أن تسيطر على إدراكك لهذه الأوضاع. "يمكنك ان تتعلم كيف تخدع دماغك بحيث تسيطر على ردود الفعل ضد التوتر بفعالية."
كَيف تخدع دماغك؟ تعتبر الطريقة الأكثر فاعلية لخداع العقل وتخفيض درجة التوتر هي بقطع سلسلة ردود الفعل الطبيعية. واليكم التقنية:


التنفس
عندما يتباطئ المرور على الطريق بسبب أعمال الصيانة، وتعتقد بأن الأمر قد يستغرق ساعة بينما يجب أن يكون ابنك في المدرسة بعد عشرة دقائق، فعلى الأغلب أنت تأخذ نفس سريعا، من صدرك. بينما يجب أن تقوم بالتنفس من بطنك بشكل عميق، الأمر الذي سيساعد على امتصاص كميات كبيرةَ من الهواء إلى رئتينك. (ولإنجاز هذا، عندما تتنفس قم بإخراج الهواء من معدتك عند الزفير). يقوم دماغك باكتشاف الأوكسجين الزائد فيقوم بتقليل تدفق كمية هرمونات التوتر. كما يعمل الأوكسجين على إرسال موجات دماغية هادئةَ أطول، النوع الذي يرتبط بعملية الإسترخاء. لذلك كلما كنت بحاجة إلى الاسترخاء، قم بأخذ نفس عميق وافرغ الهواء من بطنك عند الزفير، كر العملية من 3 إلى 5 مرات للتخلص من هرمونات التوتر.

ابتسم
أظهرت الدراسات بأن الأشخاصِ الذين يبتسمون بمودة تقل لديهم نسبة هرمونات التوتر. بينما عندما تكون واقعا تحت الضغوطات، فأنت تنحصر في دورة من الأفكار الفظيعة جداً! دون أن تجد مخرج! "بينما دخول الأفكار المضحكة إلى الدماغ، يسمح لك باستعادة السيطرة العقلية، "وفقا للدكتورة جانيس كايكولت غلاسير، من كلية الطب بجامعة أوهايو.

رتل آيات الله
احرص أن يكون لك ورد يومي من كتاب الله ترتله وتتلذذ به وتتدبره ليطمئن قلبك
كذلك لا مانع أن تقوم بغناء اللحن الذي تحب، والذي يجعلك تشعر بالراحة والسعادة.
قم بغناء اللحن بصوت منخفض أولا، ثم ارفع صوتك تدريجيا، وكرر اللحن لتشعر بالراحة.

أضف طابعا شخصيا
كل شخص يعرف ما يريحه وما يسبب توتره، استعمل هذه المعلومات القيمة لتجلب الراحة والاسترخاء إلى نفسك، استعمل طابعك الشخصي الخاص بك، وستجد بأنه فعال ويقلل من هرمونات التوتر.
مثلا، بعض الأشخاص يشعرون بالراحة عند المشي، أو القيام بتمارين اليوغا، أو تناول نوع من الفواكه، أو العد إلى العشرة بأكثر من لغة. كن مبتكرا، وتعلم كيف تتخلص من التوتر بأسرع، وأسهل الطرق



منقول مع بعض التعديل البسيط




__________________


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