Malangizo 5 Osavuta Othandizira Kupsinjika Omwe Amagwira Ntchito Kwenikweni

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Zomwe tonsefe timakonda kupewa nkhawa nthawi zonse, sizotheka nthawi zonse. Koma zomwe ife angathe kulamulira ndi momwe timachitira ndi mikangano yomwe imabwera mosapeŵeka kuntchito ndi m'miyoyo yathu. Ndipo ngakhale izo sizingawoneke ngati zambiri, ndi zamphamvu kwambiri kuposa momwe mungaganizire.

Nenani kuti mumaphunzira miyezi ingapo kuti mupikisane, koma kuti muphonye nthawi yanu yokwanira ndi mailo. Pali njira ziwiri zoyankhira: Mwa kudzimenya, kudzikayikira luso lanu, ndikuyang'ana pachilichonse chomwe mudalakwitsa; kapena, mutha kusankha kuphunzira kuchokera ku zolakwa zanu ndikuchita bwino nthawi ina. Mukadzidalira, maphunziro anu otsatira adzamva kuwawa kwambiri komanso opanda pake. Ngati mumadzilimbikitsa nokha, mutha kugwiritsa ntchito kubwereranso ngati mafuta kuti akuthandizeni kuphunzitsa molimba.

Tonsefe timafuna kukhulupirira kuti timalowa mumsasa wachiwiri, koma chowonadi ndichakuti zingakhale zovuta kuti tibwerere m'zokhumudwitsa, monga kulephera kukwaniritsa cholinga cholimbitsa thupi, kudya chakudya, kusowa nthawi yomaliza kuntchito, kapena kulekana ndi chinthu china chofunikira. Koma mutha kuphunzitsa ubongo wanu kuti mukhale wolimba kupsinjika ndi zovuta. Poyamba, yesani njira zisanu izi zothandizira kuphunzira. (Komanso, sungani malingaliro awa a Therapist-Approved for Perpetual Postivity.)

Funsani "Kodi Ndinganene Chiyani kwa BFF Wanga?"

"Kudzimvera chisoni ndi chimodzi mwazinthu zofunika kwambiri zomwe timakhala nazo," akutero Kristin Neff, Ph.D., wolemba mabuku. Kudzimvera Chifundo. Zikutanthauza, mophweka, kudzichitira nokha ndi kukoma mtima komweko komwe mungachitire ndi mnzanu yemwe akukumana ndi zovuta. "Anthu ambiri amadzitsutsa okha ndikudziwononga okha akapanikizika. Amangopita kukakhazikika ndipo samadzipatsa chilimbikitso, chisamaliro, kapena chithandizo," akutero. M'malo mwake, amalimbikitsa kulingalira kuti mnzanu akubwera ndi vuto lomwe mukukumana nalo, ndikudziuza nokha zomwe mungamuuze. "Mukamadzichitira nokha chisoni, kuchuluka kwanu kwamahomoni opsinjika monga cortisol amachepetsa ndipo kuchuluka kwanu kwama mahomoni abwino monga oxytocin kumakulirakulira, nthawi yomweyo kumakupangitsani kukhala omasuka komanso otha kuthana nawo," akutero Neff.

Kugunda Hay Early.

Ngati mukukumana ndi nthawi yovuta kwambiri, yesani kuika patsogolo kugona. Malinga ndi kafukufuku m'buku laposachedwa Kugona ndi Kukhudza, anthu omwe amataya zzz usiku amayankha kwambiri kupsinjika maganizo. Pambuyo pa ola limodzi kapena aŵiri, mungadzimve kukhala wokhoza kupirira. (Sikugona? Yesani Njira Zothandizira Sayansi izi za Momwe Mungagone Bwino.)

Ganizirani "Izi Zikhala Zabwino Kwa Ine"

Zikumveka zotchipa, mwina. Koma kafukufuku wochokera ku yunivesite ya Stanford akuwonetsa kuti kuganizira kupsinjika monga chinthu chomwe chingakupangitseni kupita patsogolo kungathandize kusintha momwe mungayankhire, pomalizira pake kukonza malingaliro anu ndi zokolola zanu. Ndipo ndizomveka: Ngati mungatsimikizire nokha kuti kugwira ntchito mosayembekezereka kuntchito ndi chinthu chabwino m'kupita kwanthawi, chifukwa kukuphunzitsani maluso atsopano ndikuthandizani kugwira ntchito moyenera mukapanikizika, ndipo mudzatero asakhale ndi mwayi wochita nawo zinthu zomwe zimapangitsa kuti kupsinjika kuipitse, monga kuchedwetsa kapena kuwononga.

Thukuta

Inde, kuchita masewera olimbitsa thupi omwe timawakonda kwambiri kumatithandiza kuti tibwerere kumavuto mwachangu, malinga ndi kafukufuku waposachedwa m'magaziniyi. Neuropharmacology. Kuchita masewera olimbitsa thupi kumatulutsa mankhwala a muubongo otchedwa galanin, omwe amateteza ma neurons anu ku kuwonongeka kokhudzana ndi nkhawa kuti akulimbikitseni komanso kulimba kwanu kupsinjika.

Gwirani Ntchito "Kulingalira Kumasweka" M'tsiku Lanu

Unamwino mwina ndi imodzi mwantchito zovuta kwambiri kunja uko. Koma kuthera mphindi zochepa chabe pa ola limodzi ndi kukumbukira-kumvetsera nyimbo zotonthoza, kuchita kupuma kwambiri, kapena kutambasula-kuchepetsa kwambiri ma hormone opanikizika a anamwino, kuwapangitsa kuti asamapse mtima, malinga ndi kafukufuku waposachedwapa. Zolemba pa Ntchito Yantchito ndi Zachilengedwe. Ndipo palibe chifukwa chomwe sichingagwire ntchito inunso. (Tili ndi Zochita Zolimbitsa Thupi 11 Kuti Tikhale Bwino Pamalo Aliwonse kuti tikuthandizeni kuti muyambe.)

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