Maonekedwe 6 Omwe Amakupanikizani Koma Osayenera

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Kupsinjika maganizo, kaya mukufuna kapena ayi, n’kwachibadwa. Aliyense amakumana nazo, ndipo mwatsoka nthawi zina zimatha kudziwonetsera pa nthawi zosayenerera. Koma kodi mukuwona kuti zochitika zina za tsiku ndi tsiku zimakhala zopanikiza kuposa momwe ziyenera kukhalira? Kodi mukugwira ntchito mpaka kudikirira pamzere kugolosale? Kodi mumayamba kuda nkhawa mukamakhala moyo wa batri pafoni yanu?

Jonathan Alpert, dokotala wa psychotherapist wozikidwa ku Manhattan komanso wolemba mabuku a Jonathan Alpert. KHALANI MAOPA: Sinthani Moyo Wanu M'masiku 28. "Vuto ndiloti timafufuza mayankho popanga zochitika zosiyanasiyana m'malingaliro athu, zomwe zimangolimbikitsa nkhawa komanso nkhawa." Chofunikira, Alpert akuti, ndikungoyang'ana mayankho. Werengani kuti mupeze malingaliro a akatswiri omwe angakupangitseni kukhala bata.

Chitsanzo 1: Kutuluka m'nyumba mochedwa kwambiri.br>Mumayika alamu yanu ndi nthawi yokwanira yokonzekera ntchito. Nthawi zina m'mawa mumadzipatsa nokha maola, komabe mumakhalabe mochedwa. Nthawi zonse pamakhala chinthu chimodzi choti muchite mwachangu, chomwe chimakulepheretsani kutuluka pakhomo.

Yankho: Kupatula nthawi yochuluka yokonzekera m'mawa kumapereka mwayi wambiri woti tisokonezeke, ndipo maganizo athu angayambe kuthamanga patsogolo pa matupi athu. "Nthawi yocheperako imakupatsani mwayi woika patsogolo komanso kuika patsogolo," akutero Alpert. "Lembani mndandanda kapena kutsimikiza za zomwe ziyenera kuchitika m'mawa ndi zomwe zingachitike pambuyo pake, ndikutsatira." (Dzipatseni nthawi yokwanira yochitira zinthu zomwe muyenera kuchita, ngakhale-osati muzijambula!) Khalani otseka TV ndi kompyuta ndipo foni yanu yam'manja isakhale kutali mpaka nthawi yochoka.

Chitsanzo chachiwiri: Kukhala omangika pamzere.

Muli pamzere wotuluka ndipo munthu amene wakutsogolani akupanga ndalama zomwe zikutenga zomwe zikuwoneka ngati kwamuyaya. Pamene akupanga chitchat ndi cashier mumayamba kumva kuti ndinu osaleza mtima komanso okwiya, ndipo mwadzidzidzi simungayime.

Yankho: Zinthu zikachitika pang'onopang'ono kuposa momwe zimayembekezeredwa, zimatha kupangitsa kuti anthu azikhala ndi nkhawa komanso kuthamangira. Mwinanso mungamve kuti muli mumsampha komanso kuti simungathe kuwongolera, zomwe zingakukumbutseni za nthawi zina zomwe mudamvapo motere, atero a Denise Tordella, MA, omwe ali ndi chiphatso chokhala ndi akatswiri pazachipatala, zopweteketsa mtima, komanso zosokoneza bongo. "Tengani mpweya wambiri, imitsani mapazi anu pansi pansi, ndipo yang'anani pazomwe mukuwona pozungulira," akutero Tordella. "Dzikumbutseni kuti anthu omwe ali patsogolo panu sakukuyesani kuti muchepetse, akusangalala ndi kulumikizana kwakanthawi." Kupuma ndi kuyang'anitsitsa kungakuthandizeni kuchotsa kupsinjika maganizo.

Chitsanzo chachitatu: Batire yama foni anu ikufa.

Mwakhala pa foni yanu tsiku lonse ndipo madzi akutha msanga.Mulibe charger yanu kwa inu, ndipo palibe njira yomwe ingapangitsire motalika.

Yankho: Mafoni am'manja amapereka chiyembekezo kwa anthu ena, koma ndi njira yolimbikitsira ena. “Bwererani m’mbuyo n’kudzifunsa kuti, ‘Tiyerekeze kuti batire ifa, n’chiyani chimene chingachitike choopsa kwambiri?’” akutero Alpert. Chofunika ndi kukonzekera pasadakhale ndikukhala ozindikira. Lembani nambala yomwe mungafune foni yanu isanatseke ndikubwereka foni yamunthu wina ngati mukufuna kuyimba foni. Kumbukirani kuti panali nthawi yomwe mafoni a m'manja kunalibe ndipo anthu ankagwira ntchito bwino popanda iwo. Dzikumbutseni kuti padzangotsala kanthawi kochepa kuti mudzabwerenso.

Chitsanzo 4: Chakudya chomwe mumafuna kugula chagulitsidwa.

Mwakhala mukuyembekezera ndikuganiza zakudya tsiku lonse. Ngati muli ochepa chifukwa cha ziwengo kapena zoletsa zakudya, izi zitha kukhala zokhumudwitsa komanso zodetsa nkhawa makamaka mukakhala ndi njala.

Yankho: Zindikirani gawo lanu lomwe limakhumudwitsidwa ndikuvomereza. Kenako yesani kusintha maganizo anu. "Chakudya chikadakhala chabwino, inde, koma onani uwu ngati mwayi wopeza zakudya zina zabwino," akutero Alpert. Khalani okhazikika pakudya kwanu ndipo ngati muli ndi zoletsa zilizonse pazakudya, khalani ndi dongosolo B. Nthawi zonse muzindikire kuti muli ndi mphamvu zopititsa patsogolo zokhumudwitsa zanu, atero a Tordella, ndikuchitapo kanthu kuti musinthe momwe mumamvera. Sankhani chakudya china ndikufunsa woperekera zakudya kuti asinthe kuti chikhale chosavuta kudya.

Chitsanzo chachisanu: Kuthamangira m'mbuyo mukakumana ndi munthu.

Mukudziwa za malingaliro awa tsiku lonse, mwina ngakhale mwezi wonse, ndipo komabe, mwanjira ina simukuwoneka kuti muli ndi nthawi yokwanira. Nthawi zochepa zomwe mwakonzeka, mumayamba kudikirira ndikuyamba kuchita zinthu zina.

Yankho: Nthawi ikuwoneka kuti ikuchokera kwa inu chifukwa mumataya chidwi chanu pa zomwe muyenera kuchita. Lekani kuwonera kanema wawayilesi kapena kutumiza maimelo mpaka mphindi yomwe muyenera kupita. M'malo mwake, onetsani zomwe mukudziwa pano ndi pano, akuwonetsa Tordella. "Dzifunseni kuti, 'Kodi ndichinthu chotsatira chiti chomwe ndiyenera kukonzekera,' ndipo 'Ndizichita bwanji,' 'akutero. Ngati mungakhale okonzeka molawirira ndikuyamba kuda nkhawa mukuyembekezera mozungulira, yesani kupuma pang'ono, kubwereza kutsimikiza, kapena kumvera nyimbo zodekha.

Nkhani 6: Kugwedezeka ndi kutembenuka usiku wonse.

Umangogwedezeka ndi kutembenuka ndipo zayamba kukukwiyitsani. Mukudziwa kuti simugona mokwanira tsopano ndipo ngakhale thupi lanu limakhala lotopa, malingaliro anu sangatseke.

Yankho: Tsekani maso anu ndikudziyesa malo amtendere, monga gombe kapena phiri lokutidwa ndi chipale chofewa, akuwonetsa Tordella. "Pamene mukugona pabedi lanu, mukumva kulemera kwanu pabedi, mverani phokoso la malowo ndikumva mpweya pakhungu lanu. Pitirizani kupuma mozama kuchokera ku diaphragm yanu ndikuwonjezera utali wa mpweya wanu pamene mutulutsa kupsinjika kulikonse komwe mungakhale. kugwira," akutero. Ngati simunagonepo mphindi 20, dzukani ndikuyesera kupanga kapu ya tiyi kapena tiyi tating'onoting'ono tolimbikitsa kugona. Kungathandizenso kulemba malingaliro anu papepala kapena muzolemba ngati muli nawo. "Mukagonanso ndipo malingaliro akupitilirabe, dzikumbutseni kuti alembedwa ndipo lingalirani akuyandama pamene mukubweretsanso kuzindikira kwanu pakupuma kwanu."

Kuti aphunzire njira zambiri zothanirana ndi zovuta, Tordella amalimbikitsa bukuli Chitsogozo cha Kulikonse, Nthawi Iliyonse Yozizira: 77 Njira Zosavuta Zachitetezo Wolemba Kate Hanley.

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