Pehea ka ʻeha e hoʻoulu ai i ka ulu ʻana ma hope o ka traumatic (He mea maikaʻi ia)

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E nānā kākou: ʻAʻole hiki ke pale ʻia ka ʻeha. ʻEkolu hapahā o mākou e ʻike ma kahi o hoʻokahi hanana traumatic i ko mākou ola, e like me ka noiʻi hou a ka Henry Ford Health System ma Detroit, MI.

ʻIke mākou, ʻike mākou, ʻo ka mea e pepehi ʻole iā mākou e ikaika ai mākou - akā ʻaʻole ia he cliché wale nō. Inā ʻeha ʻoe ma hope o ka lā wāwae, huhū ma ke keʻena, a ʻeha paha ma hope o ka haʻihaʻi ʻana, aia kekahi ʻepekema koʻikoʻi ma hope o ka pōmaikaʻi maoli o ka ʻeha iā mākou.

Wahi a ka poʻe akamai, ʻike pinepine mākou i ka ʻeha kino (ke ahi i nā quads i ka wā o ka papa kickboxing) a me ka ʻeha o ka naʻau (kahi haʻihaʻi ʻino) e like me ka ʻeha. Akā kēia mau manawa o ka hakakā a paʻakikī paha (ʻo ke ʻano o ke kino a me ka naʻau) ʻaʻole maikaʻi loa. I ka ʻoiaʻiʻo, ka nui o ka manawa, ʻeā, hiki iā lākou ke lilo i ʻano weliweli. "ʻO kēlā me kēia ʻano o ka ʻeha hiki ke hoʻohua a hoʻopili ʻia i kahi ʻike ulu," wahi a Adolfo Profumo, he limahana limahana lapaʻau laikini laikini a me ka mea lapaʻau ma New York. Mai manaʻoʻiʻo iā mākou? Hōʻike kēia mau hiʻohiʻona e ʻoi aku ka ikaika o ka ʻeha i ka hopena. (Ke hōʻike nei kēia mau poʻe kaulana i ka ikaika o nā ʻeha i hala.)

I ka wā o kāu Cardio...

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka ʻehaʻeha ʻana ma o kahi hana kick-ass-e like me kēlā mau holo lōʻihi a i ʻole nā ​​mea pepehi kanaka CrossFit papa-ʻaʻole ia he masochistic wale nō. Hiki ke kōkua maoli i kāu hana. Hoʻokahi haʻawina i paʻi ʻia ma ʻO Brain, Behaviour, a me ImmunityUa ʻike ʻo ka poʻe holo hoʻomanawanui i hoʻohana i ka ibuprofen e kōkua iā lākou e mālama i ka ʻeha i ka wā o ka heihei ʻaʻole i ʻoi aku ka wikiwiki a ʻoi aku ka lōʻihi o ka manawa hoʻōla ma mua o ka poʻe kukini ʻaʻole i lawe i kekahi mea. No ke aha i hōʻehaʻeha ai ka poʻe pepehi ʻeha i ka poʻe holo? ʻO ka mea maʻamau, ke hoʻoikaika mākou, ʻo ke koʻikoʻi ke kumu o ko mākou kino e hoʻohua hou aku i ka collagen, ka mea e alakaʻi ai i nā iwi ikaika a me nā ʻiʻo. Ke hoʻāʻo ʻoe e lele i ka ʻeha e ke kau ʻana i kahi ibuprofen, ʻaʻohe pane o kou kino a kūkulu ʻole i ka ikaika e like me ka mea e pono ai. (ʻO ia kekahi o nā ala kupaianaha 5 e hoʻopili ai i kāu hana.)

Ma kahi noiʻi ʻē aʻe, ua hāʻawi nā mea noiʻi ma ke Kulanui o Wisconsin i nā kaʻa kaʻa i kahi lāʻau lapaʻau i pale loa i ka ʻeha ma ka hapa haʻahaʻa o ko lākou kino i ka wā o ka hoʻāʻo hoʻomanawanui, kokoke e hoʻopau i ko lākou ʻeha kino. Eia hou, ua ʻike lākou i ka poʻe kaʻa kaʻa i manaʻo ʻole ʻoi aku ka maikaʻi o ka ʻeha. Huli, pono ka ʻeha kino o ka hoʻomaʻamaʻa no ka hoʻokolokolo pono ʻana.

No ka ʻeha Emotional ...

Ua hōʻike ʻia nā noiʻi e like nā neural pathways i hoʻoulu ʻia i kahi trauma trauma, e like me ka haʻihaʻi, e like me ka ʻeha kino, e like me ka wāwae haʻihaʻi. (Ke hele nei i kahi hoʻololi nui? Ma aneʻi, 8 o ke ola nui ʻana o ke ola, hoʻonā ʻia.)

"Hiki i ka ʻeha ke hoʻoneʻe pinepine i ka poʻe i ka hana," wahi a Franklin Porter, Ph.D., he psychologist ma New York City. "I kekahi manawa pono ʻoe e paʻi i ka papa pōhaku e piʻi i kou ala i luna."

I kekahi o nā loiloi mua loa e pili ana i ka ʻehaʻeha, ʻike ka ʻepekema ʻo ka hapa nui o ka poʻe i ola i nā hanana traumatic (e like me ka make, kaua, a i ʻole nā ​​pōʻino kūlohelohe) hōʻike i kahi ʻano o ka ikaika o loko, nā pilina hohonu, a me ka holomua i ka hoʻokō ʻana i nā pahuhopu ma mua o ka ʻehaʻeha ʻana. ʻO kēia hanana o ka ulu ponoʻī o ka naʻau i ka pane ʻana i ka paio ka mea a Profumo i kuhikuhi ai ʻo "ka ʻike o ka lilo ʻana." He ʻano like ia me ke ala e wāwahi ai mākou i ko mākou mau mākala e kūkulu hou iā lākou i ka ikaika.

Pehea eʻohi ai i nā pono

E maoli kākou: ʻehaʻeha-inā paha e lilo ana i kahi pohō a i ʻole kaomi ʻana i waena o kahi hou sweat sesh-sucks. Makemake mākou e hoʻopau me ASAP. Akā no ke kālā maoli i nā pono kūkulu-ikaika, ʻaʻole ka manaʻo e kāpae i ke kaʻina hana, e like me kā Profumo. ʻO ke ahonui ke kī.

ʻO ka manawa he nui i ka manawa e ʻae ʻoe iā ʻoe iho e ʻike i ka ʻeha. (Serious! Ua ʻike nā kānaka noiʻi ma ke Kulanui ʻo Drexel ua 10 pakeneka ka ikaika o ka poʻe ke hoʻokuʻu lākou i kahi ʻelele i ka wā o kahi hana kino.)

Ke hana mākou i ka ʻeha, ʻohi mākou i nā uku. "ʻAʻole hiki ke hoʻopau ʻia ka hapa nui o nā pahuhopu a me nā hoʻokō ʻana me ka ʻole o nā wā o ka ʻeha," wahi a Ellen Schnier, he limahana kaiaulu lapaʻau a me ka mea lapaʻau ma Connecticut. "Hoʻokumu ka ʻeha i ke ʻano ma ka hāʻawi ʻana iā mākou i ka manaʻo inā hiki iā mākou ke hele i nā manawa o ka ʻeha, hiki iā mākou ke hoʻokō i kekahi mea." (Hoʻohui, e ʻohi ʻoe i kēia mau ala 4 e hōʻike nei iā ʻoe iho e hoʻonui ai i kou olakino.)

Akā e makaʻala i ka hoʻokuʻu ʻana i ka ʻeha ma mua o ka hoʻoikaika ʻana, a, e like me nā manawa a pau, mai hoʻokau iā ʻoe iho i kahi o ka hōʻeha i kāu hoʻomaʻamaʻa. "Lilo ka ʻeha i pōʻai maikaʻi ʻole ke ʻike mākou ia mea he hiʻohiʻona o kā mākou waiwai ponoʻī a waiwai paha," wahi a Schnier. E pili ana i ka noʻonoʻo. Inā mākou e ʻike i nā manawa paʻakikī i kahi manawa kūpono e ulu (kahi, yep, i kekahi manawa e pili ana i kahi lā hoʻomaha!), Hiki iā lākou ke lilo i kumu nui no ka loli maikaʻi. E hai mai kēlā iā ʻoe iho i ka manawa hou e ʻike ai kāu mau bipi keiki e like me ke ahi i ka wā e hele ana i kahi lele o ke alapiʻi ma hope o ka lā wāwae.

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