E kōkua kēia kuisa iā ʻoe e ʻike i ke kumu o kāu hoʻololi ʻana i nā manaʻo a i ʻole nā ​​neʻe ʻana o ka naʻau

Anter

• Lawe i kēia ʻano i ke aʻo ʻana iā ʻoe iho
• 1. ʻIke pinepine ʻoe i nā kiʻekiʻe loa a me nā haʻahaʻa haʻahaʻa loa?
• 2. Hele ʻoe i loko o nā wā o ke kaumaha, huhū, huhū, a hopohopo paha i ʻoi aku ka lōʻihi ma mua o ʻelua pule a pili ʻole i kahi hanana ola nui?
• 3. Ke hōʻino nei kāu mau loli i ke ʻano i kou pilina?
• 4. Ke hoʻololi nei kāu hoʻololi i ka naʻau i kāu hana, kāu hana kula, a i ʻole hiki ke hana?
• Hoʻokolo i kou ʻano a me ka manawa o ka mahina
• 1. Kaha
• 2. ʻO Eve
• 3. ʻO RealifeChange
• 4. Daylio
• Ke hoʻomalu nei kou mau manaʻo i kou ola?

He aha ka manaʻo ke huehuehu ko mākou naʻau?

Ua hele mākou a pau ma laila. Hāʻule ʻoe i kahi jag uē huehue i kāu holo ʻoliʻoli ʻē aʻe. A i ʻole ʻūlū ʻoe i kāu mea nui ʻē aʻe no ka lilo ʻana i no-biggie, ka hopena maʻamau. Ke hoʻololi nui i kou ʻano, e haʻohaʻo ana ʻoe i ka mea.

"Ua loli mākou āpau i kekahi manawa, inā paha e nā mea maoli a ʻike ʻia paha," wahi a Lauren Rigney, he kākāʻōlelo olakino noʻonoʻo Manhattan a he kumu aʻo.

Hiki i ke kāwili maʻamau o ke ola o nā piʻi a me nā lalo ke lawe mai i ka huhū a i ʻole ke kiʻekiʻe o ka reactivity. A inā ʻaʻole lawa kēlā, hiki i ka papa hana kipa a ʻAnakē Flo a me ka hopena o ke kōkō i nā homone ke hoʻohui i ka manaʻo no mākou gals.

Hōʻike nā stats hou ma kahi o 90 pākēneka o ka poʻe i ʻike i ka menstruate e ʻike i nā ʻōuli o ka premenstrual Syndrome (PMS), kahi i hiki ke hoʻopili ʻia me kahi ʻano ʻano topsy-turvy.

No laila pehea mākou e ʻike ai inā pili kā mākou pendulum o nā manaʻo i ke koʻikoʻi maʻamau, kā mākou pōʻaiapuni, a i ʻole ke ʻano maʻi e pono ai mākou e kōkua i ka hoʻokele? A inā hoʻololi kā mākou hoʻololi i ke ʻano i ko mākou ola, pehea e hiki ai iā mākou ke kaohi hou aʻe i kēia holo karnival?

Lawe i kēia ʻano i ke aʻo ʻana iā ʻoe iho

1. ʻIke pinepine ʻoe i nā kiʻekiʻe loa a me nā haʻahaʻa haʻahaʻa loa?

Aʻole

Ma ka huakaʻi o ke ola, holo mākou āpau i nā piko a me nā awāwa ma ʻō a ma ʻaneʻi a me kekahi mau palena o nā ʻāina kūpaʻa - ʻike ʻoe, ke ʻano he ʻano like me ka ho-hum.

Akā ʻo ka hoʻololi mau i ka naʻau he hōʻailona o kekahi mea ʻē aʻe.

Inā hoʻololi ʻoe i kou ʻano me nā mea like me ka wai ʻona, nā loli nui o kahi kiʻekiʻe a buzz paha i ukali ʻia e ka huki ʻana a i ʻole ka hangover e alakaʻi i nā loli i kou ʻano manaʻo. E hōʻoia i kāu ʻai ʻana hoʻi i ka caffeine. ʻO kēlā pia anu o ke awakea ahiahi ka hewa.

Ae

Ma ka huakaʻi o ke ola, holo mākou āpau i nā piko a me nā awāwa ma ʻō a ma ʻaneʻi a me kekahi mau palena o nā ʻāina kūpaʻa - ʻike ʻoe, ke ʻano he ʻano like me ka ho-hum.

ʻO kahi hoʻoulu liʻiliʻi i ka wai ʻona, keu hoʻi i ka wā ʻoliʻoli, hiki ke hoʻololi i kou manawa no ka manawa pōkole. Akā ʻo ka volatility mau i hiki ke lilo i hōʻailona o kekahi mea ʻē aʻe e like me perimenopause.

Inā ʻoe i kāu 30 a 40 paha, aia kahi manawa perimenopause. Hoʻomaka kēia pae i kekahi mau makahiki ma mua o ko mākou kū maoli ʻana i ka menstruating, a ʻaʻole mākou ʻike maʻamau. Hiki i kā mākou mau pae estrogen ke lele a luʻu iki i kekahi manawa i kēia manawa, e hoʻoulu ana i ka naʻau.

ʻO kekahi mea noʻonoʻo koʻikoʻi hou aʻe, inā hoʻololi kāu ʻano i ke ʻano, he maʻi bipolar (BP). Kuhi ʻia kēia maʻi psychiatric e nā loli ʻano nui loa.

I ka BP, kahi ʻano kiʻekiʻe i kapa ʻia he episodes o mania a pili paha i ka hana ikaika a impulsive paha i hala ma kahi o hoʻokahi pule.

Hiki iā ia ke emi iho inā lilo nā ʻōuli i mea ʻoi loa e pono ai ke kanaka i ka haukapila. ʻO ke ʻano plummeted, a kaumaha paha, pili paha i ke kaumaha nui a luhi paha ma kahi o 2 mau pule.

2. Hele ʻoe i loko o nā wā o ke kaumaha, huhū, huhū, a hopohopo paha i ʻoi aku ka lōʻihi ma mua o ʻelua pule a pili ʻole i kahi hanana ola nui?

Aʻole

ʻO nā hakakā a i ʻole nā ​​hoʻololi nui, e like me ka hoʻokaʻawale, haʻalele, haʻalele i ka hana, neʻe, a me nā mea hou aʻe, hiki ke hoʻolei iā mākou i kahi ʻano o lalo. A kaumaha no ka make ʻana o kahi mea aloha - kanaka a holoholona paha - hiki ke lawe mai i kahi ʻano o nā manaʻo.

Hoʻohui, loaʻa wale mākou i kahi lāʻau o nā polū i kekahi manawa. ʻOi aku mākou i ka palaka o ka manaʻo ma mua o ka loaʻa ʻana o kā mākou manawa. Aloha, PMS.

Ae

ʻO nā hakakā a i ʻole nā ​​hoʻololi nui, e like me ka hoʻokaʻawale, haʻalele, haʻalele i ka hana, neʻe, a me nā mea hou aʻe, hiki ke hoʻolei iā mākou i kahi ʻano o lalo. Akā inā ʻoe e manaʻo hopohopo ʻole a nele i ka ikaika ʻole i ka maʻa mau a i ʻole no mau pule a me mau pule, hiki i ka kaumaha ke hoʻohewa ʻia.

ʻO ke kaumaha kekahi hopena i hōʻike pinepine ʻia o nā lāʻau kaohi hānau.

Ua hoʻomaka wale anei ʻoe i ka pila a hoʻololi paha i nā mana?

3. Ke hōʻino nei kāu mau loli i ke ʻano i kou pilina?

Aʻole

Inā loaʻa iā mākou kahi manawa pōkole a pono paha i ko mākou wahi, ka poʻe aloha iā mākou e hoʻomaopopo a ʻokiʻoki iā mākou i kahi lohi. A hana like mākou iā lākou.

Hoʻopili mākou āpau i kā mākou mau huila e pili ana i kā mākou pilina i kēlā me kēia manawa, a hiki i kahi diy DIY cognitive behavioral therapy (CBT) ke kōkua iā mākou e haʻalele iā mākou mai kahi papa a hoʻoholo i kahi papa hana kūpono.

Ae

Inā loaʻa iā mākou kahi manawa pōkole a pono paha i ko mākou wahi, ka poʻe aloha iā mākou e hoʻomaopopo a ʻokiʻoki iā mākou i kahi lohi. A hana like mākou iā lākou.

Akā hiki i nā hiʻohiʻona wā lōʻihi ke hoʻololi i nā pilina nui, a he hōʻailona paha nā hiʻohiʻona i kahi maʻi maʻi. Hiki i kekahi ʻano naʻau ke hōʻeuʻeu iā ʻoe mai kahi poʻe ʻē aʻe.

ʻO nā maʻi pilikino, e like me ka maʻi pilikino borderline (BPD), hiki ke hana i nā ʻano like. ʻO kekahi o nā ʻōuli o ka BPD e pili ana i ka alternating ma waena o ka idealizing a me ka hoʻohaʻahaʻa ʻana i nā poʻe ʻē aʻe, e huhū nei me ke kumu ʻole, a me ka hōʻino ʻana.

4. Ke hoʻololi nei kāu hoʻololi i ka naʻau i kāu hana, kāu hana kula, a i ʻole hiki ke hana?

Aʻole

Hiki ke huikau ka hana a kula paha me nā lā palena palena o ka hālāwai a me ka hana pū ʻana me BS o ka poʻe. Hiki i ka haʻahaʻa ke alakaʻi i kekahi e pane i ka huhū, 'oi aku ka maikaʻi o ka loiloi, a iʻole e pono i ka manawa ma mua o ka maʻamau e hoʻopiha i kahi papa inoa o ka hana.

Pono paha ʻoe e kōkua iki i kahi kūʻai aku ma o nā manawa pilikia, keu hoʻi i ka PM-essy. E hoʻāʻo i nā mea kanu adaptogenic e hoʻomaha iā ʻoe a pale i ka naʻau.

Ae

Hiki ke huikau ka hana a kula paha me nā lā palena palena o ka hālāwai a me ka hana pū ʻana me BS o ka poʻe. Hiki i ka haʻahaʻa ke alakaʻi i kekahi e pane i ka ukiuki, e hōʻoia i ka hōʻohewa a pono paha i ka manawa hou aku ma mua o ka maʻamau e hoʻopiha i kahi papa inoa o ka hana.

Akā inā ʻoe e hakakā pinepine nei e hele i waho o kahi moe a hoʻopau paha i nā hana o kēlā me kēia lā, he hopohopo kēlā.

ʻO ka maloʻo o ka ikaika ma mua a i ʻole i kou wā he mea maʻamau ia, akā ʻo ka luhi ʻana ma kou pōʻai holoʻokoʻa hiki ke lilo i hōʻailona o kahi kūlana olakino e like me endometriosis, polycystic ovary Syndrome, a i ʻole ka maʻi luhi mau.

ʻO ka ikehu lōʻihi lōʻihi a lōʻihi hoʻi hiki ke lilo i hōʻailona o ke kaumaha. ʻO nā wā paralyzing o ka hoʻolohi a hopohopo paha e pili ana i ka hana hana he hōʻailona ia o ka hopohopo.

"Inā ʻoe i lalo mau o ka hapa lua o ka mahina a i ʻole huhū pono ma mua o kou hoʻomaka ʻana i kahi wā, hiki ke hoʻopili ʻia kēia me nā homone," wahi a Kauka Daniel A. Skora, he endocrinologist hānau me Fertility Specialists o Texas.

"Inā kūpikipiki ke ʻano o ka naʻau a ʻaʻole hiki ke nakinaki ʻia i kekahi ʻāpana o kāu pōʻaiapuni, ʻaʻole paha lākou i nakinaki ʻia i nā loli hormonal."

ʻO ke kia ʻana i kāu loli i ke ʻano hiki ke kōkua iā ʻoe e hoʻoholo inā pili lākou i kāu pōʻai menstrual.

Nā hopena

Pili paha kāu mau hoʻololi i ke ʻano i kāu pōʻaiapuni, a i ʻole maʻamau a piʻi mau paha i lalo a i lalo paha.

ʻAʻole hōʻike kāu mau pane i ka nui o kāu loli i ke ʻano a i ʻole ka hopena i kou ola. Inā ua loaʻa iā ʻoe kahi uaki i kēlā me kēia manawa uē a hoʻāʻo paha, e hana ana paha kāu mau hormones i kou ʻalolo.

ʻO ke kia ʻana i kāu ʻano i ka lālani me kāu pōʻaiapuni e kōkua iā ʻoe e lilo i makaʻala hou ke hiki aku ʻoe i ke kaʻe. Inā ʻoe e noʻonoʻo e like me ka loli ʻana o ka naʻau i kou ola, mai hoʻokaʻulua e kamaʻilio me kāu kauka.

Pili paha kāu mau hoʻololi i kou ʻano i kāu pōʻaiapuni, a ʻo ko lākou ikaika ka manaʻo i kahi mea hou aʻe.

Hōʻike kāu mau pane i kāu loli i kou ʻano he koʻikoʻi a loaʻa paha iā lākou kahi pilina i kāu pōʻai menstrual. Ma kahi o 3 a 8 pākēneka o nā wahine e ʻike i ka PMS i kahi ʻano ʻoi loa o ka maʻi i kapa ʻia ʻo premenstrual dysphoric maʻi (PMDD).

Hiki iā PMDD ke hoʻonāukiuki loa iā ʻoe, huhū, kaumaha, a hopohopo paha i nā pule a i ʻole mau lā ma mua o kou manawa. Hiki paha i ka poʻe me nā maʻi maʻi e kū nei i ka ʻā ʻana o nā ʻōuli e pili ana ma muli o ka hopena o PMS a i ʻole PMDD.

E kamaʻilio me kāu gynecologist e pili ana i nā mea āu e ʻike nei. Hiki iā lākou ke kōkua iā ʻoe e hana ma o nā hopena a hana i nā mea kuhikuhi e makemake ai.

ʻO kou loli i ka naʻau he hopena o ke kaumaha a i ʻole kekahi ʻano maʻi ʻano.

Ma o kāu mau pane, ua hōʻike ʻoe i kāu loli i ke ʻano he koʻikoʻi paha, lōʻihi, a hōʻino paha i kāu pilina a hana paha. A i ʻole, ua hōʻike ʻoe i kahi hui pū o kēia mau mea āpau, a ʻaʻole ʻoe e ʻike i kahi hiʻohiʻona e hoʻopili nei i nā manaʻo erratic i kāu wā menstrual.

ʻO ka laina lalo ka hopena o kou ʻano i kou ola, a paʻakikī i ka hana ʻana iā ʻoe iho.

E kamaʻilio me kahi loea olakino noʻonoʻo e ʻike inā ke ʻike nei ʻoe i nā hōʻailona o kahi maʻi maʻi a e aʻo e pili ana i nā pono hana a me nā ʻenehana no ka ʻaʻa ʻana i nā manaʻo nui a i ʻole nā ​​hopena.

ʻO kēia loiloi no ka ʻike wale nō. ʻAʻole ia no ka hōʻailona ʻana iā ʻoe iho a i ʻole nā ​​mea ʻē aʻe me kahi maʻi maʻi. Inā manaʻo ʻoe he pono ʻoe i ke kōkua me ka loli i ke ʻano a i ʻole nā ​​ʻano olakino noʻonoʻo ʻē aʻe, e nīnau i kahi ʻoihana olakino noʻonoʻo.

Hoʻokolo i kou ʻano a me ka manawa o ka mahina

Eia ka mea: inā ʻaʻole ʻoe e nānā i kou ʻano, e paʻakikī loa ia e kuhikuhi i ke kumu. Hoʻohui, ke nānā ʻana i kou manaʻo hiki ke kōkua i kāu mea hoʻoponopono e nānā i nā hiʻohiʻona e ʻike inā aia kekahi kumu olakino noʻonoʻo ma hope o kēlā mau hoʻololi i ke ʻano.

E nānā i ka menstrual a me ka hoʻololi i ka ʻaoʻao ʻaoʻao, e hoʻohana i kahi polokalamu wānana.

1. Kaha

ʻO Clue kahi tracker wā, akā hiki iā ʻoe ke nānā i nā mea e like me ka naʻau, pae ikehu, ʻeha, a me nā kuko.

Ma muli o kāu ʻikepili, hāʻawi ʻo Clue iā ʻoe i kahi wānana 3 lā o kou manaʻo. ʻO ia ala hiki iā ʻoe ke mākaukau no nā mea i hiki ke hoʻokau iā ʻoe a i ʻole e kiʻi wale i kahi poʻo i ka wā e hoʻopaʻa ai i nā pōkā ʻauʻau lavender. Hiki iā ʻoe ke kaʻana like i kekahi ʻike me kahi hoa inā kōkua ia iā ʻoe.

2. ʻO Eve

ʻO Eve by Glow kekahi manawa tracker ʻē aʻe, a hāʻawi ia i nā emojis no ka nānā PMS. He maʻalahi a leʻaleʻa hoʻi. E hauʻoli nō hoʻi ia i kāu mau huakaʻi moekolohe inā ʻoe e loiloi iā lākou - a mai manaʻo ʻoe ke hana nei ʻoe me kahi dude.

E pili ana i kou mau naʻau, e hoʻomanaʻo ka app iā ʻoe i ka manawa e ʻoi aku ai ka ikaika o kou mau manaʻo a ʻoiai inā aia lākou a puni ka wahi, pili mau ia.

3. ʻO RealifeChange

Hana ʻo RealifeChange ma ke ʻano he tracker ʻano ʻelua i lilo i kumu aʻo ola ma-ka-lele. Hoʻopili i kou manaʻo i kēlā me kēia manawa a loaʻa ʻoe i kōkua kōkua no ka hoʻoholo ʻana a me ka hōʻemi ʻana i ke koʻikoʻi a me ka hopohopo.

Hiki ke kōkua i kēia ʻano o ke alualu ʻana ke manaʻo ʻoe e mālama ana kāu mau manaʻo.

4. Daylio

ʻO Daylio kahi mea nānā i ke ʻano a me ka diary liʻiliʻi liʻiliʻi. Ke hoʻohana nei i kekahi mau taps, hiki iā ʻoe ke log i kou naʻau, e like me ke ʻano o ka "fugly," a me kāu mau hana o kēia manawa.

Hiki iā ʻoe ke nānā i kahi pakuhi o ka mood flxes i kēlā me kēia mahina e hoʻoholo ai inā ʻoe e ʻike pinepine i nā kiʻekiʻe a me nā haʻahaʻa loa. Hiki iā ia ke makaʻala iā ʻoe i kekahi mau mea hoʻouluulu.

Ke hoʻomalu nei kou mau manaʻo i kou ola?

Ke hele nei ʻoe e pili ana i ke kaapuni ʻana i kāu pōʻaiapuni a i ʻole kou mau manaʻo, e hoʻomanaʻo he maʻamau nā hoʻololi i ke ʻano i kekahi manawa. ʻIke mākou āpau i nā kiʻekiʻe a me nā haʻahaʻa, me ka nānā ʻole i ka wahine, a ʻaʻohe mea hewa me kēlā.

I hoʻokahi hola e ʻakaʻaka ana paha ʻoe me kāu mea hana, a i ka lā aʻe e huhū huhū paha ʻoe i kou lumi no ka ʻai ʻana i nā koena āu e nānā nei i mua e snarfing i ka hopena o kahi lā lōʻihi.

Akā inā e waiho ana nā loli i ka naʻau a me ka reactivity iā ʻoe me ka pohō, hiki i ka manawa e kamaʻilio ai me kekahi.

"Hiki i nā loli, nā kumu āpau, ke loaʻa nā hopena maikaʻi ʻole i kou ola," i ʻōlelo ʻo Rigney. "ʻO ke kamaʻilio pū ʻana me kēia me kahi ʻoihana hiki ke kōkua iā ʻoe e ʻike ke hiki mai ia, no ke aha e hiki ai, a he aha nā hoʻolālā e hoʻohana ai i hiki iā ʻoe ke hana ma o ia mea i kahi ala kūpono."

ʻO Jennifer Chesak kahi hoʻoponopono puke kūʻokoʻa manuahi ʻo Nashville a he kumu aʻo kākau. ʻO ia nō kekahi huakaʻi huakaʻi, hoʻoikaika kino, a me kahi mea kākau olakino no kekahi mau paʻi aupuni. Ua loaʻa iā ia kona Kumu ʻEpekema i ka puke pai mai Northwestern's Medill a ke hana nei ʻo ia ma kāna puke moʻolelo fiction mua, i hoʻonohonoho ʻia ma kona mokuʻāina ʻo North Dakota.