7 Zinthu Zodekha Anthu Amachita Mosiyana

Zamkati

• Amacheza
• Amayang'ana Kwambiri Kupeza Malo Awo
• Sazisunga Limodzi Nthawi Zonse
• Iwo Amachotsa
• Amagona
• Amagwiritsa Ntchito Nthawi Yawo Yonse Yakupuma
• Amathokoza
• Onaninso za

Mwadutsapo nthawi zochulukirapo kuposa momwe mungaganizire kuwerengera: Mukamayesetsa kuthana ndi nkhawa zomwe zikuwonjezeka panthawi yamagwiridwe antchito, pali (nthawi zonse!) Munthu m'modzi yemwe amakhala chete. Kodi munayamba mwadzifunsapo momwe anthu opsinjika, odekha, amasungira zonse palimodzi tsiku lililonse? Chowonadi ndi chakuti, sianthu wamba kapena osazindikira-amangokhala ndi zizolowezi zawo zatsiku ndi tsiku zomwe zimapangitsa kuti azitha kupsinjika. Ndipo chosangalatsa ndichakuti mutha kuphunzira kwa iwo. Malinga ndi Michelle Carlstrom, mkulu wamkulu wa Office of Work, Life and Engagement pa yunivesite ya Johns Hopkins, zonsezo ndi za kukonza zidule kuti zigwirizane ndi zosowa zanu.

"Malangizo anga a No. 1 akuyenera kuti mupeze njira zomwe zingakuthandizeni ndikugwira ntchito kuti mapulaniwo akhale chizolowezi," Carlstrom adauza The Huffington Post. "Ndikuganiza kuti anthu samapanikizika-ngakhale atakhala otanganidwa-ngati angathe kuchita zomwe amakonda pamoyo wawo. Zilizonse zomwe inu mumayendera, ngati simukuzichita zimakhala zovuta kumva bata."

Potengera zomwe zimakupangitsani kuti mukhale ndi nkhawa, chipwirikiti cha moyo chikhoza kuthetsedwa kwambiri. Koma ndiyambe bwanji? Carlstrom akuti anthu omasuka amalemba momwe amathana ndi nkhawa ndikupeza njira zabwino zothetsera zovuta zomwe sizothandiza. Pemphani kuti mupeze njira zisanu ndi ziwiri zosavuta zomwe zimapangitsa kuti anthu azikhala olimba mtima tsiku lililonse.

Amacheza

Malingaliro

Pamene anthu odekha ayamba kuda nkhawa, amapita kwa munthu m'modzi yemwe angawapangitse kuti azimva bwino-BFF yawo. Kukhala ndi nthawi yocheza ndi anzanu kumatha kuchepetsa nkhawa zanu ndikuchepetsa zotsatira za zomwe mukukumana nazo, malinga ndi kafukufuku wa 2011. Ofufuza adayang'anira gulu la ana ndipo adapeza kuti ophunzira omwe anali ndi anzawo apamtima panthawi zosasangalatsa adatsitsa ma cortisol ochepera kuposa onse omwe adachita nawo kafukufukuyu.

Kafukufuku waposachedwa apezanso kuti kucheza ndi anzanu ogwira nawo ntchito kumatha kukuthandizani kukhala chete pantchito. Malinga ndi kafukufuku wa Lancaster University, anthu amapanga maubwenzi olimba kwambiri, othandizira anzawo pantchito zawo, zomwe zimathandizira kupanga cholumikizira m'malo opanikizika kwambiri. Carlstrom akusonyeza kuwotcha nthunzi ena ndi anthu amene mumamva nawo kwambiri, kaya ndi abwenzi, ogwira nawo ntchito kapena achibale, "malinga ngati pali kusiyana pakati pa maubwenzi anu."

Amayang'ana Kwambiri Kupeza Malo Awo

Malingaliro

Si chinsinsi kuti kusinkhasinkha ndi kulingalira kumabweretsa maubwino ambiri azaumoyo, koma mwina zomwe zimachitika chifukwa cha mchitidwewu ndizomwe zimakhudza kupsinjika. Anthu omwe amakhala osapanikizika amapeza malo awo mwakachetechete-kaya ndi mwa kusinkhasinkha, kungoyang'ana kupuma kwawo, kapena kupemphera, atero Carlstrom. "[Zochita izi] zimathandiza munthu kukankhira pang'ono, kulingalira, ndikuyesera kukhalabe munthawiyo kuti achepetse malingaliro othamanga ndikuchepetsa zosokoneza. Ndikukhulupirira njira iliyonse yomwe cholinga chake ndi kuchita izi imachepetsa kupsinjika."

Kusinkhasinkha ndi uzimu zimathandizanso ena mwa anthu otanganidwa kwambiri padziko lapansi kupumula. Oprah Winfrey, Lena Dunham, Russell Brand,ndi Paul McCartney onse alankhula za momwe apindulira pochita-kutsimikizira kuti ntchitoyo imatha kulowa ngakhale ndandanda yopenga kwambiri.

Sazisunga Limodzi Nthawi Zonse

Malingaliro

Anthu odekha samakhala ndi zonse pamodzi maola 24 patsiku, amangodziwa momwe angagwiritsire ntchito mphamvu zawo munjira yathanzi. Mfungulo, Carlstrom akuti, ndikuwona ngati zomwe zikukupanikizani ndizovuta monga mukukhulupirira kuti ndi mphindi ino. "Ndikofunika kuzindikira kuti aliyense akugwira ntchito mwachangu koma ali ndi zovuta zambiri," akutero. "Imani kaye, muwerenge mpaka 10, ndikuti 'Kodi ndichinthu chomwe ndikufunika kuthana nacho? Kodi izi zikhala zofunikira motani m'miyezi itatu?' Dzifunseni mafunso kuti mukhale ndi maganizo oyenera. Dzifunseni ngati kupsinjika kumeneku kulidi kapena ngati tikukuganizirani."

Kulola kupsinjika pang'ono sikuli koyipa konse - kwenikweni, kungathandizenso. Malinga ndi kafukufuku wopangidwa ndi University of California, Berkeley, kupsinjika kwakukulu kumatha kupangitsa ubongo kuchita bwino. Osalola kuti zipitirire kwakanthawi kochepa, makamaka ngati mumakonda kulephera kuthana ndi vuto.

Carlstrom akunena kuti pamene aliyense ali ndi zizoloŵezi zoipa za kupsinjika maganizo-kaya kudya, kusuta, kugula zinthu, kapena ayi-ndikofunikira kuti muzindikire pamene akuwonekera kuti muzitha kuziwongolera. "Lembani zomwe mumachita mukapanikizika ndikupeza zomwe zili zathanzi ndi zomwe sizili," akutero. "Chinyengo ndicho kukhala ndi njira zosakanikirana [pamwamba pa] njira zothanirana nazo."

Iwo Amachotsa

Malingaliro

Anthu a Zen amadziwa kufunika kokhala kunja kwa nthawi yochepa. Ndikuchenjezedwa kosalekeza, malembo, ndi maimelo, kutenga nthawi kuti musalumikizidwe ndi zida ndikulumikizananso ndi dziko lenileni ndikofunikira pakuthana ndi kupsinjika. Kafukufuku wopangidwa ku Yunivesite ya California, Irvine adapeza kuti kutenga tchuthi imelo kumachepetsa kwambiri kupsinjika kwa wogwira ntchito ndikuwalola kuti athe kuyang'ana bwino mtsogolo.

Kutenga kamphindi kuti mulowetse foni yanu ndikumvetsera zomwe zikuzungulira mutha kukhala otsegulira maso. Malinga ndi Purezidenti wa HopeLab ndi a Pat Christen, mutha kuzindikira zomwe mwakhala mukuphonya pomwe mumayang'ana pazenera lanu. "Ndinazindikira zaka zingapo zapitazo kuti ndasiya kuyang'ana m'maso mwa ana anga," adatero Christen pagulu la AdWeek Huffington Post la 2013. "Ndipo zinali zodabwitsa kwa ine."

Ngakhale mabuku onse ofotokoza chifukwa chake kuli bwino kumasula, anthu ambiri aku America sapuma pantchito yawo-ngakhale ali patchuthi. "Ndi chikhalidwe chathu kukhala 24/7," akutero Carlstrom. "Anthu amayenera kudzipatsa chilolezo chotsitsa foni yam'manja, piritsi, ndi laputopu ndikuchita zina."

Amagona

Malingaliro

M'malo mogona usiku wonse kapena kumenya snooze m'mawa wonse, anthu omasuka kwambiri amagona mokwanira kuti achepetse nkhawa. Kusagwira maola ogona asanu ndi awiri kapena asanu ndi atatu usiku kungakhudze kwambiri kupsinjika ndi thanzi lanu, malinga ndi kafukufuku wofalitsidwa ndi American Academy of Sleep Medicine. Kafukufukuyu akuwonetsa kuti kugona tulo tofa nato kumakhudzanso chitetezo cha mthupi monga kuwonekera kupsinjika, kumachepetsa kuchuluka kwa ma cell oyera a omwe amatenga nawo tulo.

Kupumula kungakhalenso kupumula kwakanthawi. Kafukufuku akuwonetsa kuti kugona pang'ono kumatha kuchepetsa kuchuluka kwa cortisol, komanso kukulitsa zokolola komanso luso lokhalokha bola atangokhala ochepa. Akatswiri amalangiza kuti mugone kwakanthawi kochepa, kwa mphindi 30 msanga masana kotero kuti zisakhudze kugona kwanu usiku.

Amagwiritsa Ntchito Nthawi Yawo Yonse Yakupuma

Malingaliro

Palibe chilichonse padziko lapansi monga kupumula pantchito yanu ndikumayenda pagombe lotentha-ndipo ndichinthu chomwe anthu omwe ali ndi nkhawa kwambiri amakhala patsogolo. Kutenga masiku anu atchuthi ndikudziyesa nokha kuti mukwaniritse sikokwanira, koma chinthu chofunikira kwambiri pamoyo wopanda nkhawa. Maulendo amatha kukuthandizani kuchepetsa kuthamanga kwa magazi, kukonza chitetezo cha mthupi, komanso kukuthandizani kukhala ndi moyo wautali.

Kutenga masiku anu atchuthi kungakuthandizeninso kupewa kutopa kuntchito. Komabe ngati lingaliro losiya maudindo anu osachita chilichonse limakupangitsani kukhala opanikizika, Carlstrom amalimbikitsa kuti mupange dongosolo la tchuthi lomwe limagwira mozungulira magwiridwe antchito anu. “Palibe cholakwika ndi munthu amene akufuna kuthamanga msangamsanga kuti afikire tsiku lomalizira la ntchito, koma munthu yemweyo ayenera kuzindikira kuti, mofanana ndi kuthamanga, kuthamanga kumafuna kuchira,” akutero. "Kubwezeretsa kungatanthauze kupumula kapena kungatanthauzenso kuyenda kwanu kwakanthawi. Kuonetsetsa kuti mumaika patsogolo chisamaliro chanu [chiyenera] kukhala choyenera."

Amathokoza

Malingaliro

Kupereka chiyamiko sikumangopangitsa kuti mumve bwino - kumakhudza mwachindunji mahomoni opsinjika maganizo m'thupi. Kafukufuku apeza kuti iwo omwe adaphunzitsidwa kukulitsa kuyamika ndi zina zabwino adakumana ndi kuchepa kwa 23% mu cortisol-mahomoni opsinjika kwambiri kuposa omwe sanatero. Ndipo kafukufuku wofalitsidwa mu Zolemba pa Umunthu ndi Psychology Yachikhalidwe adapeza kuti iwo omwe amalemba zomwe amayamikira samangokhala achimwemwe komanso olimbikitsidwa, amakhalanso ndi zodandaula zochepa za thanzi lawo.

Malinga ndi wofufuza woyamikira Dr. Robert Emmons, pali zopindulitsa zambiri pokhala othokoza zomwe zimathandiza kuti mukhale ndi thanzi labwino. "Afilosofi kwa zaka zikwi zambiri alankhula za kuyamikira monga ukoma umene umapangitsa moyo kukhala wabwino kwa iwo eni ndi ena, kotero izo zinkawoneka kwa ine kuti ngati wina angakhoze kukulitsa chiyamiko icho chingathandize ku chisangalalo, ubwino, kuchita bwino-zotsatira zonsezi zabwino, " Emmons adanena mu nkhani ya 2010 ku GreaterGood Science Center. "Zomwe tapeza muzoyesa [zoyamikira] izi zamagulu atatu a ubwino: maganizo, thupi, ndi chikhalidwe." Phunziro lake lothokoza, a Emmons adapeza kuti omwe amayamika amagwiritsanso ntchito pafupipafupi-chinthu chofunikira kwambiri kuti athe kuchepetsa nkhawa.

Zambiri pa Huffington Post Living Healthy Living:

Kodi Kusala Kudya Nthawi Zonse Kumagwira Ntchito?

5 Zolakwa za Kettlebell Mwina Mukupanga

Chilichonse Chimene Mumadziwa Zokhudza Ukhondo Ndi Cholakwika

Onaninso za