Mekhoa ea Phekolo ea Boroko ea 4 bakeng sa Boroko bo Molemo

Litaba

• 1. Ho robala bohloeki
• 2. Phekolo ea boitšoaro
• 3. Phekolo ea phomolo
• 4. Mekhoa e meng ea phekolo
• U sebelisa meriana neng

Phekolo ea boroko e entsoe ka sete ea kalafo e teng ho matlafatsa boroko le ho ntlafatsa boroko kapa ho thatafalloa ho robala. Mehlala e meng ea kalafo ena ke ts'ebetso ea bohloeki ba boroko, phetoho ea boits'oaro kapa kalafo ea boikhathollo, e ka thusang ho ruta 'mele hape ho robala ka nako e nepahetseng le ho robala hantle.

Ho sebetsana le ho hlobaela ho bohlokoa ho laola maemo a lihormone tsa 'mele, ho nchafatsa matla le ho ntlafatsa ts'ebetso ea boko. Leha ho le joalo, ho lokela ho hopoloa hore ts'ebeliso ea lithethefatsi, joalo ka li-anxiolytics, e lokela ho sebelisoa feela ha e bontšoa ke ngaka, ka lebaka la kotsi ea litlamorao tse kang bokhoba le ho oa.

Mefuta ea mantlha ea kalafo ea boroko ke:

1. Ho robala bohloeki

Mokhoa ona o kenyelletsa ho fetola boits'oaro ba letsatsi le letsatsi bo sitisang boroko, ho qoba ho otsela motšehare, ha ba ntse ba ruta 'mele ho robala boroko.

Litsela tse ka sehloohong tsa ho etsa bohloeki ba boroko ke:

• Robala sebakeng se khutsitseng, ntle le lerata, le hore ho lefifi, e le hore 'mele o ka phutholoha, o qoba ho tsoha bosiu bohle;
• Etsa kemiso, ho ruta 'mele ho robala le ho tsoha kamehla ka linako tse ts'oanang, ho qoba ho robala motšehare oa mantsiboea, hore o tsebe ho phomola hantle bosiu;
• Etsa boikoetliso motšehare, hobane boikoetliso bo botle bakeng sa ho laola lihormone tse ntlafatsang boroko, leha ho le joalo ha lia lokela ho etsoa bosiu hobane tšusumetso ea 'mele e ka nka lihora tse' maloa mme ea thatafatsa boroko;
• Ja lijo tse bobebe e le hore 'mele o se ke oa sebelisa matla a mangata ho etsa tšilo ea lijo, ntle le ho qoba ho tsuba, ho noa joala kapa lintho tse hlasimollang kamora lefifi;
• Se ke oa shebella thelevishene, lula selefounong kapa khomphuteng pele u robala;
• Qoba ho sebelisa bethe bakeng sa lintho tse ling ntle le ho robala, joalo ka ho ithuta, ho ja kapa ho lula mohaleng.

Ka tsela ena, 'mele o lokiselitsoe hore o tšoaroe ke boroko bosiu, joalo ka ha mekhoa e metle ea ho robala e khothaletsoa. Fumana lintlha tse eketsehileng ka bohloeki ba boroko le hore na u lokela ho robala lihora tse kae bosiu bo bong le bo bong bakeng sa lilemo tsa hau.

2. Phekolo ea boitšoaro

Phekolo ea boits'oaro ke mokhoa oa ho lokisa boits'oaro le maikutlo a lebisang ho ho hlobaela, joalo ka ho ngola bukana ea ho robala, eo ho eona motho a bonang lihora tsa ho robala le ho tsoha, hore o tsohile makhetlo a makae kapa o na le menahano efe ha a hlobaela. Ka tsela ena, ho bonolo ho tseba hore na ke eng e ka susumetsang pherekano ea boroko.

Kalafo ea thibelo ea boroko, ka lehlakoreng le leng, ke mokhoa o sisinyang hore motho a lule liphateng feela nakong ea boroko. Ka tsela ena, e qojoa ho robala fatše ntle le ho robala nako e fetang metsotso e 30, ho molemo ho tsoha, ho etsa mesebetsi e meng le ho robala ha boroko bo khutlile.

Ntle le moo, ho na le mananeo a tsejoang ka hore ke Kelello, e leng mefuta ea lingaka tse phekolang mafu a kelello ka sehlopha, tse nang le liboka tsa beke le beke ho ikoetlisa, joalo ka ho thuisa, ho ikoetlisa 'meleng le ho tsepamisa mohopolo ho rarolla mathata a sa foleng a kang khatello ea maikutlo, khatello ea maikutlo le boroko.

Psychotherapy hape ke tsela e ntle ea ho phekola boroko, hobane e thusa ho rarolla likhohlano tse kahare tse amanang le bothata bona, mme li thusa haholo bana, haholoholo ba nang le ts'oaetso e matla kapa autism.

3. Phekolo ea phomolo

Mekhoa e meng ea boikhathollo, joalo ka ho thuisa, ho ikoetlisa, ho sidila le reflexology e thusa ho ntlafatsa tsitsipano ea 'mele le kelello e ka lebisang ho hloka boroko.

4. Mekhoa e meng ea phekolo

Leha ho na le bopaki bo fokolang ba mahlale, mekhoa e meng ea kalafo e ka tlisa melemo e metle bakeng sa kalafo ea ho hlobaela ho batho ba bangata, mme e kanna ea etsa hore ts'ebeliso ea meriana e se hlokehe.

Kalafo e ipapisitseng le phofshoana ea litlama, li-capsules kapa li-tea, joalo ka chamomile, valerian kapa balsame ea sirilamunu, mohlala, ke mekhoa ea tlholeho ea ho eketsa phomolo le ho loants'a boroko, empa ka mokhoa o khethehileng e lokela ho sebelisoa ka tsebo ea ngaka.

Ho hlaba ka linalete ke mokhoa o mong o khothatsang lintlha 'meleng, tse thusang ho matlafatsa matla a' mele le ho fokotsa khatello ea maikutlo, ho tšoenyeha le ho hlobaela, ka mohlala.

Kalafo ea Orthomolecular ke mofuta o mong o fapaneng, o ts'episang ho phekola ho se leka-lekane ha lihormone kapa lik'hemik'hale 'meleng ka ho tlosa livithamini le liminerale. Tabeng ea ho hlobaela, ho bohlokoa ho boloka maemo a magnesium, tryptophan, vithamine B3 le niacin, e le hore ho be le tlhahiso e lekaneng ea serotonin le melatonin, lintho tse amanang le boiketlo le boroko. Bona lenane la lijo tse ruileng tryptophan.

Phototherapy hape ke mofuta oa kalafo o kenyang khanya khafetsa, o sebelisa mabone a khethehileng, a thusang ho phekola boroko.

Sheba maqheka a netefalitsoeng ke mahlale bakeng sa boroko bo betere:

U sebelisa meriana neng

Ha kalafo ea boroko e sa tlise litholoana, ho kanna ha hlokahala hore ho sebelisoe litlhare, tse ka bang li-anti-depressing, joalo ka Sertraline, Trazodone kapa Mirtazapine, ka mohlala, kapa li-anxiolytics, joalo ka Clonazepam kapa Lorazepam, e laetsoeng ke ngaka e akaretsang, ngaka ea methapo kapa ngaka ea mafu a kelello. .

Ts'ebeliso ea meriana e lokela ho ba khetho ea hoqetela, kapa e sebelisoe ha ho na le mathata a methapo a amanang le ho hlobaela, ka lebaka la bokhoni ba eona ba ho baka ts'epahalo.

Mekhoa ena ea kalafo e thusa ho robala ebile e thibela motho ho robala nako e telele, e ka bakang mathata a mangata a bophelo bo botle, hobane nakong ea boroko boko bo a itlhopha bocha, bo laola lihormone ebile bo tlatsa matla a boko le mesifa.

Nako ea boroko e hlokahalang e ka fapana, empa hangata e lipakeng tsa lihora tse 7 kapa tse 8 bosiu. Ntle le litlhare tse boletsoeng ka holimo, ho leka ho ja ho tsosa boroko le hona ho bohlokoa.