Dabarun Tauraruwa don Haɓaka Jima'i & Ƙananan Damuwa

Wadatacce

• Karatun Mahimmancin Damuwa
• Taimakon danniya 101: Jagoran-tushen Kimiyya

Yana da wuya ga mutum ya shiga cikin rayuwarsa gaba ɗaya ba tare da wani nau'in damuwar jima'i ba (misali, daga damuwa game da "Ni al'ada ce?" Zuwa manyan matsaloli kamar jima'i mai raɗaɗi). Hakanan, yana cikin yanayin ɗan adam don fuskantar damuwa da damuwa, kodayake (wataƙila saboda kayan halittar mu) wasu daga cikin mu suna damuwa fiye da wasu. A takaice, duka rashin gamsuwa da jima'i da matsanancin damuwa suna da yawa. Suna kuma raba makamantan dalilai da mafita.

Dangane da abin da ya haifar, babban shine kwakwalwar mu. Don yin bayani, masu koyar da jima'i da masu ilimin hanyoyin kwantar da hankali suna jin daɗin faɗi cewa "Mafi mahimmancin gabobin ku yana tsakanin kunnuwan ku" saboda idan kan ku baya cikin wasan, ba abin da ke faruwa tsakanin ƙafafun ku. Jima'i mai kyau yana buƙatar barin kulawa da kai yayin jima'i (misali, "Shin na yi kyau?" Shin ina ɗaukar lokaci mai tsawo zuwa inzali? "" Ina yin wannan daidai? "). kai da tunanin abin kunya yayin saduwa da jima'i (misali, "Wannan abin mamaki ne cewa ina son wannan"; "Bai kamata in yi haka ba").

Maimakon irin wannan mummunan tunani da lura da kai, don jin daɗin jima'i dole ne mutum ya rungumi halin da ake ciki a yanzu, mai nutsuwa cikin jiki. Hakazalika, kwakwalwarmu (watau sautin da mayar da hankali ga tunaninmu) kuma shine babban dalilin damuwa da damuwa. A matsayin mu na mutane, muna da iyawa ta musamman don yin tunani game da baya da kuma nan gaba, kuma wannan ƙarfin takobi ne mai kaifi biyu. Wato, wannan ikon yin tunani a waje na yanzu yana taimaka mana mu koya daga kurakuran mu (misali, tunanin abubuwan da suka gabata) da warware matsalar (misali, tunanin makomar). Amma, kuma yana iya fitar da mu daga halin yanzu kuma ya kawar da damuwar mu daga iko. Akwai bambanci tsakanin warware matsalar aiki (misali, tunani gaba zuwa "Idan na yi haka, zan iya warware hakan") da damuwa (misali, yin tunani a gaba ga mafi munin fargaba ba tare da matsala ba). A takaice, yadda muke tunani na iya haifar da matsalolin jima'i da damuwa.

Idan aka ba da wannan, ba abin mamaki bane cewa duka matsanancin damuwa da jima'i mara gamsarwa suna raba wasu mafita iri ɗaya! An bayyana mafi kyau, fuskantar babban jima'i da kwanciyar hankali duka dabaru guda ne za su iya sauƙaƙe su. Kawai uku daga cikin waɗannan dabarun taurari an jera su a ƙasa.

Hankali: A cikin littafina, Zama Cliterate, Ina kiran hankali "babban abokin jima'i." Wannan saboda don fuskantar inzali, dole ne mutum ya kashe tunanin mutum, kwakwalwar sa ido, da nutsewa a cikin cikakken lokaci, haka nan kuma yana iya dawo da kansa zuwa lokacin da hankalin mutum ya ɓace koyaushe. A zahiri, wasu bincike na baya-bayan nan sun nuna cewa yanayin tunanin mutum yana shiga cikin zurfin tunani mai zurfi shine yanayin da mutum ke shiga kai tsaye kafin inzali. A takaice, inzali yana buƙatar kashe kwakwalwar ku da mai da hankali a halin yanzu.

Haka madaidaicin dabarun ke aiki don damuwa.Aikin tunani (misali, tunani na yau da kullun) da ikon yin tunani yayin rayuwar yau da kullun yana da alaƙa a kimiyance tare da rage damuwa. Hakanan ba lallai ne ku zauna ku yi bimbini na awanni don samun fa'idodin ba! Kuna iya, alal misali, aiwatar da shi yayin ayyukan yau da kullun (misali, lokacin goge haƙoran ku, nutse cikin abubuwan jin daɗi da dawo da hankalin ku lokacin da yake yawo).

Tabbas, yin zuzzurfan tunani na yau da kullun na iya taimakawa, amma kuma baya buƙatar ɗaukar sa'o'i. A matsayin misali na mutum, Ina da wani aiki mai hankali amma mai tasiri. Kowace safiya, na zuba wa kaina kofi na kofi na kai shi zuwa “kusurwar zuzzurfan tunani” (matashin kai don zama a gaban tebur da kyandirori). Ina haskaka kyandir, zauna, kunna kunna kiɗan da na fi so na minti shida akan Insight Timer, kuma sha kofi na.

Yayin da nake yin haka, ina nutsewa cikin ganin kyandir ɗin yana walƙiya, jin kiɗa, jin ɗimbin kofin kofi a hannuna, da ɗanɗano kofi yayin da yake bugun ɗanɗana. Ko da a cikin waɗannan gajerun mintoci shida, hankalina yana yawo zuwa ayyukan rana ko damuwa daga ranar da ta gabata. Duk da haka, daidai da tunani, na lura da wannan ba tare da hukunci ba sannan da niyyar komawa zuwa yanzu. A takaice, tunani tunani ne a kimiyance da aka tabbatar makiyin duka damuwa da mummunan jima'i, kuma babban abokin kwanciyar hankali da babban jima'i.

Motsa jiki: Nazarin ya nuna cewa motsa jiki yana rage damuwa, a cikin ɗan gajeren lokaci da na dogon lokaci. Wannan wani bangare ne saboda gaskiyar cewa idan mutum ya nutse sosai a cikin lokacin yayin motsa jiki, yana iya zama wani nau'in motsi na tunani. Sakamakon sakamako mai kyau na motsa jiki akan danniya shima yana cikin babban rabo saboda jin daɗin jin daɗin jin daɗi da aka saki yayin motsa jiki, wanda da alama yana da tasiri nan da nan da sakamako mai tarin yawa idan mutum ya haɓaka kuma ya manne da shirin motsa jiki mai gudana. Waɗannan hormones guda ɗaya suna da alhakin motsa jiki yana da tasiri mai kyau akan aikin jima'i.

Hakanan, bisa ga labarin guda ɗaya, "Aiki mai ƙarfi yana shafar hormones, neurotransmitters, da ayyukan tsarin jijiyoyin kai. Har ila yau yana haɓaka kuma yana riƙe matakan matakan enzyme a cikin mata wanda ke ƙara yawan zubar jini da al'aura. Kawai mintuna 20 na motsa jiki na iya haɓaka sha'awar jima'i. da kashi 169 %. " Waɗannan tasirin na ɗan gajeren lokaci ne, duk da haka, don haka babbar dabara don mafi kyawun jima'i ita ce motsa jiki kai tsaye kafin samun tashin hankali.

Karatun Mahimmancin Damuwa

Taimakon danniya 101: Jagoran-tushen Kimiyya