Masitepe a 7 Akuthyola Mpikisano wa 'Ungwiro, Kuzengereza, Kufooka'

Zamkati

• Koma mosapeweka, pakubwera nthawi pamene kupeŵa kumeneku kwapitilira kwa nthawi yayitali kwambiri - ndipo nthawi yakwana yokha? Mumazizira.
• 1. Chepetsani bala
• 2. Sungani ntchito zanu pang'ono
• 3. Tsatirani nthawi yanu
• 4. Dzizungulirani ndi chithandizo chabwino
• 5. Yesetsani kunena kuti 'ayi'
• 6. Gwiritsani ntchito dongosolo la mphotho
• 7. Phatikizani kulingalira
• Chofunika kwambiri kukumbukira? Simuli nokha.

Yakwana nthawi yoti muchepetse bala. Chotsani… ayi, pitilizani. Apo.

Kwezani dzanja lanu ngati izi zikumveka bwino: Mndandanda wazomwe zikuzungulira muubongo wanu. Mndandanda wautali kwambiri kotero kuti ngakhale ntchito yosavuta imakhala yolemetsa komanso yowononga.

Ngakhale nditakhala pano ndikulemba nkhaniyi, ndathedwa nzeru ndi mfundo zomwe ndikufuna kupanga komanso momwe ndingawafotokozere.Zimandisiya ndikufuna kutaya manja anga ndikuthana nawo pambuyo pake.

Kuchita zinthu kapena kulepheretsa kukonzekera pamene mukulimbana ndi nkhawa kungakhale kovuta.

Ndikumverera kwakukulu kumeneku komwe kumadyetsa chimodzi mwazizolowezi zomwe anthu amalimbana nazo: chizunguliro-kuzengereza-ziwalo-ziwalo.

Kwa anthu ambiri, lingaliro lakugwira ntchito moperewera kwambiri lingakhale chifukwa chokwanira choti, "Iwalani zonse!"

Kaya kuti kuchita zinthu mosalakwitsa kumachitika chifukwa choopa kuweruzidwa kapena kuweruzidwa komwe umakhala nako chifukwa cha iwe wekha, nkhawa imakonda kukutsimikizira kuti ngati sungathe kuchita chilichonse ndikuchita bwino? Muyenera kuti musachite chilichonse.

Koma mosapeweka, pakubwera nthawi pamene kupeŵa kumeneku kwapitilira kwa nthawi yayitali kwambiri - ndipo nthawi yakwana yokha? Mumazizira.

Ndipo pakubwera bwenzi lapamtima la nkhawa: manyazi. Manyazi akufuna kukukumbutsani nthawi zonse kuti ntchitoyi sinamalizidwe, koma kungolimbikitsa ungwiro wanu ... ndikupititsa patsogolo zochitikazo.

Kukhala wokonzeka tsopano sikungokhala ntchito yayikulu chabe - tsopano ndi vuto lomwe lilipo, pomwe mumayamba kudzifunsa chomwe chingakhale "cholakwika" ndi inu mpaka kupitirizabe kukangamira.

Ndine waulesi basi? Kodi ubongo wanga wasweka? Chifukwa chiyani ndikuchita izi kwa ine ndekha? Chavuta ndi chiyani ndi ine?

Dziwani kuti simuli nokha. Ndipo pali njira zenizeni zothanirana ndi nkhawa kuti kuzungulira uku sikungokhala chinthu chomwe mungakwanitse, koma china chake chomwe mungapambane.

"Chosangalatsa ndi chakuti mayendedwe amatha kusintha mozungulira mofananira," akutero Dr. Karen McDowell, director director of AR Psychological Services.

"Ukamachita zinthu mosalakwitsa, sungazengereze," akutero. "Mukamazengereza pang'ono, simumakhala ndi mantha komanso kufa ziwalo, chifukwa chake ntchito yanu imatha kuyang'ana ndikuwoneka bwino kuposa momwe ikanakhalira."

Koma ndiyambire pati? Kuti musiye kuzungulira, tsatirani izi:

1. Chepetsani bala

Gawo loyamba lothana ndi mkombowu ndikuzindikira kuti nthawi zambiri, kukwaniritsa ntchito kumakhala kochedwa, komanso kopanda ungwiro - ndipo ndizachilendo ndipo bwino bwino.

Sichitika zonse nthawi imodzi. Ndi bwino kutenga nthawi yanu. Palibe vuto kulakwitsa (mutha kubwereranso nthawi zonse kukakonza pambuyo pake!).

Mwanjira ina, ndibwino kukhala munthu.

Ndikosavuta kuiwala izi, komabe, pamene ziyembekezo zathu zambiri zomwe tili nazo zikubisala pansi, zikuwonjezera nkhawa zathu.

Monga wolemba, ndi ntchito yanga kulemba tsiku lililonse. Limodzi mwa malangizo abwino kwambiri omwe wina adandipatsa ndi awa, "Kumbukirani, osati chidutswa chilichonse zosowa kukhala ngale. ” Kutanthauza, osawombera Mphotho ya Pulitzer ndi gawo lililonse lomwe ndili nalo. Palibe chomwe chikanachitika ndipo ndimatha kutsutsa kudzidalira kwanga tsiku ndi tsiku. Ndizotopetsa bwanji!

M'malo mwake, ndaphunzira kusiyanitsa ntchito ziti zomwe zimafunika nthawi yochuluka ndikusamalidwa, ndipo ndi ziti zomwe zili bwino kuti muchepetse. Izi sizikutanthauza kulandira ulesi! Zimangotanthauza kumvetsetsa kuti ntchito ya B-level ili kutali kwambiri ndi kulephera - komanso gawo wamba la moyo.

Musanalowe mu ntchito yanu, pangani chisankho chotsitsa. Dzimasuleni ku chiyembekezero chakuti muyenera kupereka 100% yanu pachilichonse chomwe mumachita.

2. Sungani ntchito zanu pang'ono

"Kulimbana ndi malingaliro ofuna kuchita zinthu mosalakwitsa kumafuna kusokoneza malingaliro opanda kanthu," akutero Dr. McDowell. "Mwachitsanzo, ngati mukuyesera kuti mukonzekeretse makalata anu, sizingakuthandizeni ngati mukuona kuti ndi ntchito imodzi. Onani kuti ndi zinthu ziti zomwe zimagwira ntchitoyo, ndipo muzigwiritsa ntchito kukula kwake. ”

Kugawa ntchito mzidutswa tokha sikuti kumangowapangitsa kuti azitha kuyendetsa bwino, koma kumapangitsa kuti muzimva kuti mukuchita bwino mukamachotsa pamndandanda.

Tiyeni tiwone motere: Muyenera kukonzekera ukwati wanu. Mutha kuyesedwa kuti mulembe "pezani maluwa" ngati ntchito, koma izi zitha kubweretsa kukhumudwa.

Nthawi zina kungodutsa china chake pamndandanda kumalimbikitsa chidwi kuti muchite zambiri. Ichi ndichifukwa chake palibe ntchito yaying'ono kwambiri pamndandanda wanu! Zitha kukhala zosavuta monga, "Google florists m'dera langa." Chokani, musangalale ndi kukwaniritsa chinthu, ndikubwereza zabwino.

Kupambana kochepa kumakulirakulira! Chifukwa chake ikani ntchito zanu moyenera.

3. Tsatirani nthawi yanu

Ndikofunika kukumbukira kuti ntchito ikatigwera ndipo tayipanga kuti ikhale behemoth, nthawi zambiri timagwiritsa ntchito nthawi yomwe timakwaniritsa kuti tiimalize. Mukamaganiza kuti ntchito yochepetsa nkhawa itenga tsiku lonse, mumakhalanso kuti mulibe nthawi yodzisamalira.

"Kulinganiza zinthu zofunika kuchita ndikofunikira," akutero Dr. Supriya Blair, katswiri wazamisala wazachipatala. "Ichi ndichifukwa chake timakhala ndi nthawi yochita zinthu zodzisamalira komanso kudzisamalira tokha tsiku lililonse komanso sabata iliyonse. Kudziyankha mlandu kuti uzitha kugwira ntchito ndi kusangalala kumafuna khama, kuleza mtima, ndi kudzimvera chisoni. ”

Nthawi yotsata itha kukhala yosavuta pogwiritsa ntchito njira ya 'Pomodoro':

• Sankhani ntchito mukufuna kumaliza. Zilibe kanthu kuti ndi chiyani, bola ngati ndichinthu chomwe chimafunikira chidwi chanu chonse.
• Ikani powerengetsera mphindi 25, kulumbira kuti mudzapereka mphindi 25 (ndi mphindi 25 zokha) pantchitoyi.
• Gwiritsani ntchito mpaka timer itatha. Ngati ntchito ina ibwera m'mutu mwanu, ingolembani ndi kubwerera kuntchito yomwe mwachita.
• Ikani chizindikiro pambali pa ntchito yanu Nthawi ikatha (izi zidzakuthandizani kuwerengera nthawi yomwe mwakhala mukugwira ntchito pazinthu zina!).
• Pumulani pang'ono (lalifupi, ngati mphindi 5 kapena kuposerapo).
• Pambuyo pa 4 Pomodoros (maola awiri), pumulani pang'ono kwa mphindi pafupifupi 20 kapena 30.

Kugwiritsa ntchito njirayi nthawi yowonjezera kumakuthandizani kuzindikira nthawi yochuluka yomwe ntchito imafunikira, kukulitsa chidaliro pakakwanitsa kumaliza ntchito yanu komanso kuchepetsa zosokoneza.

Zimapanganso malo oti muzidzisamalira pokha pokukumbutsani kuti mulinso ndi gawo pazomwe mungachite!

4. Dzizungulirani ndi chithandizo chabwino

Mphamvu mu manambala! Kuchita chilichonse chokhacho ndichovuta kwambiri kuposa kuchita izi ndi dongosolo lothandizira.

Imodzi mwa njira zabwino kwambiri zokhalira okonzeka mukakhala ndi nkhawa ndi kuyanjana ndi mnzanu wothandizira, wogwira ntchito mwakhama, kaya ndi mnzanu wofunika, mnzanu, kholo, kapena mwana. Muthanso kufikira wothandizira kapena wophunzitsa zamoyo kuti mumve zambiri.

"Simuli nokha. Pali anthu kunja uko omwe angathandize, "atero a Briana Mary Ann Hollis, LSW, komanso eni ake / oyang'anira a Learning To Be Free.

"Lembani zomwe mukufuna kuthandizidwa pompano, ndipo kenako lembani munthu m'modzi yemwe angakuthandizeni pantchitoyi," akutero. "Izi zikuwonetsa kuti sukuyenera kuchita chilichonse wekha."

5. Yesetsani kunena kuti 'ayi'

Ndizosatheka kuti munthu m'modzi azipereke kwathunthu, koma nthawi zambiri timamva kufunikira kukondweretsa aliyense.

Kutenga maudindo ambiri ndi njira yotsimikizika yopwetekera mtima kenako ndikugwera munjira zodziwononga zomwezo.

"Ganizirani za komwe mungasinthire ndandanda yanu, kugawira ena ntchito, kapena ngakhale kukana zochitika kapena ntchito zomwe sizichitika mwachangu kapena mwachangu," akutero a Angela Ficken, katswiri wama psychology omwe amachita masewera a nkhawa komanso OCD.

“Lingaliro ndikuti muwonjezere malire mu ndandanda yanu. Kuchita izi kumatsitsimutsa malingaliro anu komanso nthawi yanu kuti muzitha kuchita zina zomwe zimakusangalatsani. Palibe vuto kukana, ”akuwonjezera.

Mukudziwa bwanji malire anu? Kodi mudamvapo mawu akuti, "Ngati si 'gehena inde, ndiye ayi'? Ngakhale pali zosiyana pamalamulo aliwonse, iyi ndi template yabwino kutsatira mukamachita maudindo.

Tonse ndife otanganidwa ndipo tonse tili ndi udindo, ngati simutero khalani nawo kuti mutenge ntchito kapena mukapeze anzanu ochokera ku koleji omwe simunalankhulepo zaka 14, ndiye musamadzimve kuti ndinu olakwa pakukana.

6. Gwiritsani ntchito dongosolo la mphotho

Simunakalambe kuti mudzilandire nokha, ndipo nthawi zambiri kukhazikitsa mphotho yaying'ono ikhoza kukhala imodzi mwanjira zothandiza kwambiri kuti mudzilimbikitsire kuti mugwire ntchito zabungwe.

"Ganizirani momwe mungamvere mukamakonza nyumba yanu ndikukhala yaukhondo, momwe mungasangalalire ndikukonzekera ukwati wanu, momwe mungamvere mukadzamaliza misonkho," akutero Dr. Nancy Irwin, katswiri wama psychology ku Seasons ku Malibu.

“Kenako dzipindulitseni chifukwa cha ntchito yabwino. Kulimbikitsidwa kwabwino kumatsimikizira kuti ntchito yotsatira ingayende bwino ndikukudziwitsani kuti ndinu wamkulu kuposa nkhawa, ”akutero.

Tsiku lililonse, ndimalemba ntchito komanso ntchito zapakhomo zomwe ndikufuna kuchita. Amakhala wamba monga "tengani zinyalala" kuzinthu zofunika monga "kusintha kwathunthu" kapena "kupereka ma invovo."

Ziribe kanthu kukula kwa ntchitoyo, ndikadzichitira ndekha. Ndimapita kokayenda, kapena ndimalola kuti ndiwonerere wailesi yakanema kwa mphindi 30. Ndikamaliza mndandanda nditha ngakhale kumwa kapu ya vinyo.

Ndikudzipatsa ndekha zosangalatsa zosangalatsa zomwe ndikuyembekezera zomwe zidzasokoneze tsikulo, ndikusandutsa mndandanda wanga wazambiri kukhala china chamasewera!

7. Phatikizani kulingalira

Kuyanjana ndi thupi lanu komanso malingaliro anu mukamayeserera kusinja kungakhale kopindulitsa kwambiri.

Kudziona nokha ndikofunikira, makamaka ngati mumakonda kudziwa zambiri zazing'ono. Kuti mupewe kudzimva kuti ndi wopanikizika, ndikofunikira kubwereranso kuti mudzipumulitseko ndikukumbutsani.

"Kulingalira ndikofunika," akutero Ficken. “Luso losavuta kulingalira ndikutenga panja kuti mupite kokayenda kapena kukhala pansi. Kukhala kunja chifukwa cha zinthu zakuthambo kumatha kukhala chinthu chosavuta kuwonetseratu komanso kuti ungachite nazo chidwi kuti ufike pompano. ”

Kukhazikika ndi gawo lofunikira kuti muchepetse nkhawa zanu. Musazengereze kupuma pamene mukumva nkhawa yanu ikukula - thupi lanu ndi ubongo wanu zikuthokozani pambuyo pake!

Chofunika kwambiri kukumbukira? Simuli nokha.

M'malo mwake, zovuta zamavuto ndizofala kwambiri ku United States, zomwe zimakhudza akulu 40 miliyoni chaka chilichonse.

Ngati nkhawa yanu ikukula pamakoma pankhani yakukonzekera moyo wanu kapena ntchito za tsiku ndi tsiku, dziwani kuti pali mamiliyoni kunja uko omwe akulimbana ndi mavuto omwewo.

Nkhani yabwino ndiyakuti zovuta zamankhwala zimachiritsidwa kwambiri, ndipo zomwe zimakupangitsani kuti musakhale ndi vuto loyipa ndizotheka. Gawo loyamba ndikusankha kuti ndibwino kuti muchepetse pang'ono.

Muli ndi izi!

Meagan Drillinger ndi wolemba maulendo komanso zaumoyo. Cholinga chake ndikupanga maulendo opitilira muyeso ndikukhalabe ndi moyo wathanzi. Zolemba zake zawonekera mu Thrillist, Men's Health, Travel Weekly, ndi Time Out New York, pakati pa ena. Pitani ku blog yake kapena Instagram.