Phunzirani kuugwira mtima mkwiyo wanu

Mkwiyo ndikumverera komwe aliyense amamverera nthawi ndi nthawi. Koma mukamakwiya kwambiri kapena pafupipafupi, zimatha kukhala vuto. Mkwiyo ukhoza kusokoneza ubale wanu kapena kubweretsa mavuto kusukulu kapena kuntchito.

Kuwongolera mkwiyo kumatha kukuthandizani kuti muphunzire njira zabwino zofotokozera ndi kuwongolera mkwiyo wanu.

Mkwiyo ungayambitsidwe ndi malingaliro, anthu, zochitika, zochitika, kapena zokumbukira. Mutha kupsa mtima mukamada nkhawa ndi mikangano yanyumba. Wogwira naye ntchito kapena woyendetsa ndege angakukwiyitseni.

Mukamakwiya, magazi anu komanso kugunda kwa mtima wanu zimakwera. Mahomoni ena amakula, ndikupangitsa kuti pakhale mphamvu zambiri. Izi zimatithandiza kuti tizichita zinthu mwankhanza tikamawopsezedwa.

Nthawi zonse pamakhala zinthu zomwe zimakupsetsani mtima. Vuto ndiloti kuthamangitsidwa si njira yabwino yochitira nthawi zambiri. Simungathe kulamulira zinthu zomwe zimakupsetsani mtima. Koma kodi mungaphunzire kuwongolera momwe mungachitire.

Anthu ena amaoneka kuti sachedwa kupsa mtima. Ena mwina anakulira m'banja lodzala ndi mkwiyo ndi kuwaopseza. Kukwiya mopitilira muyeso kumabweretsa mavuto kwa inu komanso anthu omwe mumakhala nawo pafupi. Kukhala wokwiya nthawi zonse kumakankhira anthu kutali. Zitha kukhalanso zoyipa pamtima panu ndikupangitsa mavuto am'mimba, kuvuta kugona, komanso kupweteka mutu.

Mungafunike kuthandizidwa kuletsa mkwiyo wanu ngati:

• Nthawi zambiri mumayamba mikangano yomwe imatha kuwongolera
• Khalani achiwawa kapena kuswa zinthu mukakwiya
• Muwopseze ena mukakwiya
• Anamangidwa kapena kutsekeredwa m'ndende chifukwa cha mkwiyo wanu

Kuwongolera mkwiyo kumakuphunzitsani momwe mungafotokozere mkwiyo wanu m'njira yoyenera. Mutha kuphunzira kufotokoza zakukhosi kwanu komanso zosowa zanu polemekeza ena.

Nazi njira zina zothetsera mkwiyo wanu. Mutha kuyesa imodzi kapena kuphatikiza angapo:

• Samalani zomwe zimakupsetsani mtima. Mungafunike kuchita izi mukakhazikika. Kudziwa nthawi yomwe mungakwiye kungakuthandizeni kukonzekera pasadakhale momwe mungadzachitire.
• Sinthani kaganizidwe kanu. Anthu okwiya nthawi zambiri amawona zinthu m'mawu oti "nthawi zonse" kapena "konse." Mwachitsanzo, mutha kuganiza kuti "simundithandizira" kapena "zinthu zimandiipira nthawi zonse." Chowonadi ndi chakuti, izi sizowona kawirikawiri. Izi zingakupangitseni kumva kuti palibe yankho. Izi zimangowonjezera mkwiyo wanu. Yesetsani kupewa kugwiritsa ntchito mawuwa. Izi zingakuthandizeni kuwona zinthu momveka bwino. Zingatengere pang'ono pang'ono poyamba, koma zimakhala zosavuta mukamazichita kwambiri.
• Pezani njira zopumulira. Kuphunzira kupumula thupi lanu ndi malingaliro anu kumatha kukuthandizani kukhazikika. Pali njira zambiri zopumulira zomwe mungayesere. Mutha kuwaphunzira m'makalasi, m'mabuku, ma DVD, komanso pa intaneti. Mukapeza njira yomwe ingakuthandizeni, mutha kuyigwiritsa ntchito nthawi iliyonse mukayamba kukwiya.
• Pezani nthawi. Nthawi zina, njira yabwino yothetsera mkwiyo wanu ndikuchoka pazomwe zikuyambitsa. Ngati mukuwona kuti mukufuna kuphulika, tengani mphindi zochepa kuti muzizire. Uzani achibale, abwenzi, kapena anzanu ogwira nawo ntchito za njirayi pasadakhale. Adziwitseni kuti mufunika mphindi zochepa kuti mukhale bata ndikubwerera mukakhazikika.
• Yesetsani kuthetsa mavuto. Ngati zomwezo zimakukhumudwitsani mobwerezabwereza, yang'anani yankho. Mwachitsanzo, ngati mumakwiya m'mawa uliwonse mutakhala m'misewu, yang'anani njira ina kapena musiye nthawi ina. Muthanso kuyesa zoyendera pagulu, kukwera njinga yanu popita kuntchito, kapena kumvera buku kapena nyimbo zokhazika mtima pansi.
• Phunzirani kulankhulana. Mukakhala okonzeka kuthawa chogwirira, khalani ndi nthawi yocheperako. Yesetsani kumvetsera kwa mnzakeyo osafulumira. Osayankha ndi chinthu choyamba chomwe chimabwera m'mutu mwanu. Mungadandaule pambuyo pake. M'malo mwake, khalani ndi nthawi yoganizira yankho lanu.

Ngati mukufuna thandizo lina kuthana ndi mkwiyo wanu, yang'anani kalasi yothana ndi mkwiyo kapena lankhulani ndi mlangizi yemwe amachita bwino pamutuwu. Funsani wothandizira zaumoyo wanu kuti akupatseni malingaliro ndi kutumizidwa.

Muyenera kuyimbira omwe akukuthandizani:

• Ngati mukumva ngati mkwiyo wanu sutha
• Ngati mkwiyo wanu ukukhudza ubale wanu kapena ntchito
• Mukuda nkhawa kuti mwina mungadzipweteke nokha kapena ena

Tsamba la American Psychological Association. Kulamulira mkwiyo usanakulamulireni. www.apa.org/topics/anger/control.aspx. Idapezeka pa Okutobala 27, 2020.

Vaccarino V, Bremner JD. Maganizo amisala ndi machitidwe am'magazi amtima. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 96.

• Thanzi Labwino