Zama Mai Tunani
Ma'anarsa
Lokaci rikodi na aikin tunani ko tunani, shiga ko dai da hannu ko ta aikace-aikacen zuzzurfan tunani.
Me Yasa Yayi Muhimmanci
Ayyukan tunani sun ƙididdige fa'idodi: -Rage damuwa- Yana kunna amsa shakatawa -Gudanar da damuwa- Yana rage damuwa da rumination -Gyaran hankali- Yana haɓaka mayar da hankali da maida hankali -Tsarin motsin rai- Better amsa ga wuya motsin zuciyarmu -Ingantacciyar bacci- Zai iya inganta farkon barci da inganci -Hawan jini- Zai iya taimakawa rage BP -Gudanar da ciwo- Zai iya rage hasashe na ciwo mai tsanani
Yadda Ake Binsa
- Apps masu hankali- Headspace, Calm, Insight Timer, da dai sauransu.
- Apple Mindfulness app- Gina cikin watchOS
- Zaman numfashi- Apple Watch motsa jiki
- Shigar da hannu- Lokacin tunani mai amfani ya shigar
Nau'in Ayyuka
- Jagoran tunani- Bin umarnin murya
- Tunani mara jagora- Yin shiru
- motsa jiki na numfashi- Mai da hankali aikin numfashi
- Duban jiki- Sanin ci gaba ta hanyar jiki
- Ƙaunar-ƙauna- Tausayi mai da hankali kan tunani
- Yin zuzzurfan tunani- Motsi mai hankali
Jagorar Magana
Babu shawarwarin hukuma, amma bincike ya nuna: -Mafi ƙarancin tasiri:Minti 10-15 / rana -Shirye-shiryen rage damuwa:Yawancin lokaci 20-45 minti / rana -Daidaituwa yana da mahimmanci fiye da tsawon lokaci-Ko gajerun zama (minti 3-5) na iya taimakawa
Takaitacciyar Shaida
- Meta-bincike yana nuna matsakaicin sakamako akan damuwa, damuwa, zafi
- Amfanin yana ƙaruwa tare da daidaitaccen aiki
- Ba maye gurbin maganin lafiyar hankali lokacin da ake buƙata ba
- Mafi inganci a matsayin wani ɓangare na gabaɗayan tsarin jin daɗin rayuwa
Amfani da Cases
- Bibiyar al'ada ta yau da kullun- Kula da daidaiton aiki
- Gudanar da damuwa- Haɗa hankali cikin al'ada
- Shirye-shiryen bacci- Maraice iska-saukar yi
- Haɓaka mayar da hankali- Kafin aiki ko zaman karatu
- Haɗin lafiya- Duba tare da sauran bayanan lafiya
Nasiha Mai Aiki
- Fara ƙananan (minti 5) kuma gina a hankali
- Daidaituwa ta doke tsawon lokaci
- Gwada salo daban-daban don nemo abin da ke aiki
- Yi amfani da apps don gina al'ada
- Kada ku yanke hukunci game da aikinku - nunawa shine nasara