Mekhoa e Metle ea Batsoali ea ho matlafatsa bophelo ba bona ba kelello

Litaba

• Hlokomela litlhoko tsa hau tsa mantlha
• Etsa hore nako ea ho robala e be ea bohlokoa pele
• Beha meeli ho potoloha li-zappers tsa motlakase
• Nka likheo tsa bophelo bo botle ba kelello
• Khomarela kalafo ea hau
• Itloaetse boitšoaro bo boholo ba ho loma
• Tsepamisa maikutlo ho lintho tse u khotsofatsang
• Fumana mekhoa ea boqapi ea ho hokela
• Ikokobetse

U ikutloa u le mokhelo? Melemo ea bophelo bo botle ba kelello e arolelana malebela a bona bakeng sa liphetoho tse bonolo le melemo e meholo.

Ua tseba hore ho hlokomela bophelo ba hau ba kelello ho bohlokoa. Empa, joalo ka motsoali, le uena u lekanyelitsoe nako le matla - lisebelisoa tse fokotseng feela ho tloha ha seoa se qala.

Leha ho le joalo, ka boikemisetso bo itseng, o ka tloaela bophelo ba hau ba kelello - le ha o batla mosebetsi o boima, o sa tsotelle bana, le mesebetsi e meng e 1 000 eo o hlokang ho e phethela.

Mona ke maano a ntlafatsang (le a ka etsoang ka botlalo) a ho matlafatsa bophelo ba kelello, ho latela litsebi tsa kelello.

Hlokomela litlhoko tsa hau tsa mantlha

Lintho tsena tsa mantlha li kenyelletsa ho ja khafetsa, ho ja lijo tse nang le limatlafatsi, le ho tsamaisa mmele oa hau, ho bolela Laura Torres, LPC, setsebi sa mafu a kelello Asheville, North Carolina.

Ho etsa hore sena se etsahale, o etsa tlhahiso ea hore o nke le seneke le botlolo ea metsi kae kapa kae moo o eang teng le ho ja ha o fepa bana ba hau. U ka nka karolo mesebetsing e thabisang ea 'mele le ba lelapa la hau, joalo ka ho nka maeto a tlhaho, ho bapala papali e mafolofolo le ho etsa video ea yoga, o re.

Etsa hore nako ea ho robala e be ea bohlokoa pele

Carlene MacMillan, MD, setsebi sa mafu a kelello se koetlisitsoeng Harvard ebile e le mothehi oa Brooklyn Minds o re: "Hangata batsoali ba tšoara tloaelo ea bana ba bona ea ho robala ka tlhompho e kholo empa ba hlokomoloha ea bona." Ho haella ha boroko ho tebisa maikutlo a rona mme "ke seipone se eketsang khatello ea maikutlo ho bohle ka lapeng," o supa.

Ho theha tloaelo ea ho robala ho ka ba bonolo haholo.

1. Fetola lebone le leputsoa le tsoang mecheng eohle, kaha "leseli le leputsoa le joetsa boko ba hau hore ke nako ea ho tsoha," ho bolela MacMillan. U ka etsa sena ka har'a li-setting tsa sesebelisoa ka seng kapa ua jarolla sesebelisoa se sefubelu ka khanya e putsoa. "U ka boela ua fumana li-bulbs tse bohlale bakeng sa kamore ea hau ea ho robala tse felisang lebone le leputsoa bosiu le ho li ntša haholo hoseng," kapa u roale likhalase tse putsoa tse thibelang mabone mantsiboea.
2. Khaotsa ho sebelisa lisebelisoa hoo e ka bang metsotso e 30 pele u robala.
3. Kopanela mesebetsing e khathollang kapa tse peli, joalo ka ho noa tee ea chamomile le ho mamela metsotso e 10 e thuisang.

Beha meeli ho potoloha li-zappers tsa motlakase

Ke eng e atisang ho qeta matla a hau a maikutlo, a 'mele le a kelello letsatsi le letsatsi? Mohlala, u ka fokotsa ho lekola litaba ho fihlela metsotso e 15 ka letsatsi ebe u robala ka hora ea leshome bosiu.

U ka beha mohala oa hau ka raka ha u na le bana ba hau. U ka chencha kofi ea hau ea thapama ka khalase e kholo ea metsi. Liphetoho tsena tse nyane li ka ba le tšusumetso e kholo.

Nka likheo tsa bophelo bo botle ba kelello

Rheeda Walker, PhD, setsebi sa kelello litabeng tsa kelello Houston, Texas, o re: "Batsoali ba tlameha ho fumana mekhoa ea ho phomola," ebile e le mongoli oa "The Unapologetic Guide to Black Mental Health." E 'ngoe ea litsela tsena ke ho sebelisa nako ea skrineng ka leano.

O re: "Metsotso e meng e mashome a mararo ea skrine bakeng sa bana e ka 'utloahala e le mpe" empa haeba metsotso e 30 e ka thibela motsoali ho lahleheloa ke taolo le ho hoelehetsa motho eo ba mo ratang ka taba e nyane, nako eo e eketsehileng ea skrineng e bohlokoa haholo ka 100%, ”o re. .

Nahana ka metsotso eo e le ts'ehetso ea bophelo bo botle ba kelello: Fumana motsoalle oa hau, ngola maikutlo a hau, u mamele podcast e qabolang, u hatele pele morerong oa boqapi, kapa u ikoetlise ka matla.

Khomarela kalafo ea hau

MacMillan o hatella bohlokoa ba ho noa meriana efe kapa efe e laetsoeng ke mafu a kelello. Haeba u lahlehetsoe ke inshorense ka lebaka la seoa, o etsa tlhahiso ea ho hlahloba libaka tsa marang-rang tse kang HoneybeeHealth.com bakeng sa meriana e theko e tlase. Li-pharmacy tse ngata le tsona li isa meriana 'me lingaka li fana ka litlatsetso tsa matsatsi a 90 ho fokotsa maeto, oa eketsa.

Ehlile, haeba u utloa eka meriana ea hau ha e sebetse kapa u na le litla-morao tse bohloko, bua le ngaka ea hau. Kamehla bua lipotso le lintho tse u tšoenyang.

Itloaetse boitšoaro bo boholo ba ho loma

Setsebi sa mafu a kelello sa Austin Kirsten Brunner, LPC, o arolelane litlhahiso tsena bakeng sa mesebetsi e menyenyane empa e le molemo haholo:

• tsoa ka ntle ho ea utloa moea o hloekileng
• lula koloing ho phefumoloha
• hlapa ka metsi a chesang
• sebetsana le maikutlo a hau le molekane oa hau
• shebella lenaneo le qabolang kapa le susumetsang

Hoseng ho hong le ho hong, Brunner o rata ho bapala 'mino o bonolo oa classic ka kichineng ea hae: "O na le phello e khutsisang ho lelapa lohle."

Tsepamisa maikutlo ho lintho tse u khotsofatsang

Etsa sena ha u le mong le le bana ba hau.

Sena se ka bolela ho sebetsa bukeng ea hau le ho balla ngoana oa hau libuka tseo u li ratang. Ho ka bolela ho ba ruta ho baka li-brownies ha ba ntse ba bina lipina tsa Disney - joalo ka ha o entse le mme oa hau. Ho kanna ha bolela ho penta kapa ho ithuta puo e ncha 'moho, hobane ke seo le uena u se ratang.

Fumana mekhoa ea boqapi ea ho hokela

"Ho thata haholo ho batsoali ho hlophisa linako tsa bona tsa kemiso le linako tse phathahaneng tsa batsoali ba bang e le hore ba hokahane," ho boletse Torres. Empa seo ha se bolele hore khokahano ha e khonehe. Mohlala, Torres o rata sesebelisoa sa Marco Polo, se u lumellang ho romella melaetsa ea video ho metsoalle ea hau eo ba ka e mamelang neng kapa neng.

Le uena u ka qala sehlopha sa libuka tsa batho ba babeli kapa u hlophise matsatsi a ho ikoetlisa: ikoetlisa ka yoga ho Zoom, ho kopana bakeng sa ho palama baesekele, kapa ho letsana ha u ntse u tsamaea ho potoloha.

Ikokobetse

Ho ikhauhela e ka ba thuso ea bophelo bo botle ba kelello, haholo ha o na le mathata le khatello ea maikutlo. Matsatsing a thata, amohela hore o na le bothata mme o fokotsa litebello tsa hau, ho bolela Torres - o ipha tumello e se nang lihlong ea ho tlola mesebetsi ea lapeng, ho ja lijo tse ling tse hoammeng, le ho eketsa nako ea skrini bakeng sa bana ba hau.

Ikhopotse hore u etsa sohle se matleng a hao, ho eketsa MacMillan. Itumelle ho utloa maikutlo a hau - 'me u lle ha ho hlokahala.

Haeba u ikutloa u le moithati ho hlokomela bophelo ba hao ba kelello, hopola hore le uena u motho ea tšoaneloang ke ho ikutloa le ho fola - joalo ka mang kapa mang.

Haeba u ntse u ikutloa u loantšana, nahana ka papiso ena e tsoang ho Brunner: Ho ba motsoali “ke leeto le lelelele ho feta le boima ka ho fetisisa le teng.”

Kahoo, joalo ka ha u tlatsa tanka ea hau ea peterole, hlahloba oli ea hau, 'me u eketsa moea mabiling a hau bakeng sa leeto le lelelele la koloi, "u batla ho netefatsa hore u matlafalitsoe kelellong le' meleng" bakeng sa e 'ngoe ea liketsahalo tse ntle ka ho fetisisa tseo u li etsang' Ke tla ba le boiphihlelo.

Margarita Tartakovsky, MS, ke sengoli se ikemetseng le mohlophisi oa motsoalle ho PsychCentral.com. O qetile lilemo tse fetang leshome a ngola ka bophelo bo botle ba kelello, kelello, setšoantšo sa 'mele, le ho itlhokomela. O lula Florida le monna oa hae le morali oa bona. U ka ithuta ho eketsehileng ho www.margaritatartakovsky.com.