Njira 7 Zokuthandizani Kuti Musamadziganizire Kwambiri

Zamkati

• Konzani zochita zanu zolimbitsa thupi
• Idyani zakudya zopanda thanzi komanso zakudya zopanda thanzi
• Sungani buku lothokoza
• Yesetsani kusinkhasinkha
• Sinthani chilengedwe
• Muzigona mokwanira
• Kuthetsa malingaliro olakwika ndikukhalabe pano
• Onaninso za

M'miyoyo yathu yofulumira, sizosadabwitsa kuti tikukumana ndi anthu opanikizika kwambiri komanso okhudzidwa ndimaganizo kuposa kale. Tekinoloje mwina idapangitsa zinthu kukhala zosavuta m'njira zina, koma yatipatsanso zambiri zoti tiganizire munthawi yochepa.

"Mu 2016, tili ndi zambiri, mawailesi, zikwangwani, mameseji, maimelo, ndi mapokoso zomwe zikutibowoleza kuposa kale," atero a Kelsey Patel, mphunzitsi wazoyang'anira ku Beverly Hills. "Mukangokhala kwakanthawi ndikuganizira zomwe zikukuchitikirani nthawi imodzi, mungadabwe ndi zotsatira zake."

Timakhumudwa nthawi zonse ndi zofuna zathu komanso maudindo omwe tikugwira, zomwe tikuyenera kuchita, yemwe tiyenera kukhala, komwe tiyenera kupita kutchuthi, momwe tingaganizire, omwe tiyenera kutumizira imelo, zomwe tiyenera kudya, komwe tiyenera yesetsani, ndi zina zotero. Zimatipangitsa "kuganiza mopambanitsa," kapena kusankha kudandaula kosalekeza ndi kumangoganizira za izo popanda kuthetsa vutolo. Izi zimabweretsa zizindikilo zoyipa monga kuda nkhawa, kusowa chidwi, kuwononga nthawi, kunyalanyaza, kusasangalala komanso zina zambiri.

Ngati pali zinthu zina zomwe sitikhala nazo nthawi m'moyo wathu wotanganidwa, ziyenera kukhala zomwe zimatipangitsa kukhala pansi. Pofuna kupulumutsa: malangizo ovomerezeka ndi akatswiriwa kuti asiye mchitidwe woganiza motere ndikukhala moyo wosakhazikika, wopanda nkhawa.

Konzani zochita zanu zolimbitsa thupi

Mukakhazikika pamutu panu ndipo simungathe kutuluka, kusuntha thupi lanu kumatha kunyenga. Kafukufuku wasonyeza kulumikizana kwina pakati pa zolimbitsa thupi ndi thanzi lam'mutu. "Kupatulapo kuchepetsa kukhumudwa, kuchita masewera olimbitsa thupi kungapangitse ubongo wanu kukhala wosagwirizana ndi nkhawa chifukwa masewera olimbitsa thupi amachititsa kuti anthu aziyankha mofanana ndi kupsinjika maganizo," anatero Petalyn Halgreen, mphunzitsi wovomerezeka wa moyo ndi ntchito. "Kuchulukitsa kugunda kwa mtima wanu chifukwa chochita masewera olimbitsa thupi kumapangitsa kuti magazi anu azikwera ndipo, popita nthawi, mchitidwewo ukuwoneka kuti umaphunzitsa thupi kuthana ndi zosinthazi."

Tengani kalasi yomwe mumakonda, kapena pezani kalasi yomwe mumakonda yomwe imakulimbikitsani. "Ndalandira zolemba kuchokera kwa makasitomala anga ambiri omwe adachita masewera olimbitsa thupi atakhala ndi tsiku loipitsitsa, ndipo adasiya kalasi ndi mphamvu zawo ndikukhala osangalala," akutero a Patel.

Idyani zakudya zopanda thanzi komanso zakudya zopanda thanzi

Mavitamini ena, michere, ndi mitundu ina yazakudya imakhala ngati mankhwala kuubongo. "Kudya zakudya zonse monga zipatso, ndiwo zamasamba, tirigu wathunthu, nyama yowonda, ndi nsomba zitha kuchepetsa nkhawa zomwe munthu amakhala nazo, pomwe kudya zakudya zolakwika kumabweretsa zosiyana," akutero Halgreen. "Zakudya zina, monga zomwe zili ndi mafuta ambiri a omega-3, zitha kukhala ngati mankhwala achilengedwe olimbana ndi nkhawa akamadyedwa pafupipafupi." Anthu amene ali ndi nkhawa ananena kuti kusiya kudya zakudya zonse zokhuthala komanso kudya zakudya zambiri zatsopano kwawachititsa kuti asamachite ulesi ndiponso asamamve maganizo. Ganizirani kuchepetsa kuchuluka kwa mowa wa caffeine kapena mowa, monga momwe amadziwika kuti amawonjezera nkhawa komanso kuyambitsa mantha.

Sungani buku lothokoza

Akatswiri azamaganizidwe amati malingaliro amatsogolera kumalingaliro, ndipo malingaliro amenewo amatsogolera ku zochita. Izi zikutanthauza kuti ngati mukuganiza zabwino ndikuthokoza, mutha kuchitapo kanthu-kuphatikiza simudzayamba kuda nkhawa.

"Mukayang'ana pa zabwino ndi kulemba kapena kulemba m'maganizo zomwe zikugwira ntchito kwa inu m'moyo, mukusintha mawu omveka m'mutu mwanu," akutero Paulette Kouffman Sherman, Psy.D, katswiri wa zamaganizo komanso wolemba mabuku. Bukhu la Masamba Opatulika: Miyambo 52 Yosamba Yotsitsimutsa Mzimu Wanu.

Zochita zofalitsa zimathandizira kusunthira mphamvu ndi nkhawa zamaganizidwe papepala, kuti muthe kumasula malingaliro anu mwamphamvu ndikulumikiza zomwe zili mumtima mwanu. Patel anati: "Tenga cholembera ndi pepala ndipo ulembe zinthu khumi zomwe zikukudetsa nkhawa." Kenako lembani mndandanda wina pambali pake womwe umadzifunsa chifukwa chake mukuda nkhawa kapena kulemedwa ndi chinthu chilichonse. Izi zikuthandizani kuti mumvetsetse bwino momwe zimakhalira pansi pazomwe zimaganizira kwambiri ndipo zingakuthandizeni kutulutsa zina mwazo.

Yesetsani kusinkhasinkha

Ngakhale kutanganidwa kwanu kungangolola mphindi 10 patsiku, tengani nthawi yochulukayi kuti mupeze bata ndi bata m'moyo wanu. "Lingaliro ndiloti muzingoyang'ana pa mpweya wanu kapena malo amtendere, kotero kuti simukuganizira zinthu zomwe zimabweretsa nkhawa," akutero Dr. Sherman. "Izi zimakuphunzitsaninso kuti ndi inu nokha amene mumayang'anira malingaliro anu ndi zochita zanu, zomwe zikuthandizireni kuti muchepetse chidwi chanu pazinthu zomwe zimakupangitsani kumva bwino komanso kukhazikika tsiku lonse."

Ngati muli ndi nthawi yoyamba kusinkhasinkha, dziwani kuti zingatenge kanthawi kuti mumve kuti malingaliro anu azimitsidwa. Ndipo kumbukirani: palibe njira yolondola kapena yolakwika yosinkhasinkha. "Malangizo anga oyambira nthawi yoyamba ndikukhazikitsa nthawi yanu kwa mphindi 10, khalani phee kapena kugona pansi ngati muli ndi mavuto am'mbuyo, pumirani katatu kapena kanayi, ndipo muzimva kuti mukusangalala ndi ma exles ndikusiya," akutero Patel.

Sinthani chilengedwe

Ngati mumakhala mumzinda wokhala ndi anthu ambiri, magalimoto ndi chisangalalo chambiri pantchito, ndikofunikira kukumbukira dziko lomwe lili kunja kwa mpanda wamzindawu. Kusintha kosavuta kwa chilengedwe chanu-kutali ndi phokoso ndi chisokonezo-kudzakuthandizani kuchepetsa malingaliro anu. "Funsani madera akumidzi omwe mungakwereko sitima zapamtunda zakomweko kapena kafukufuku wama bus mukayenda kapena zochitika zakunja," akutero a Patel. "Izi zitha kukuthandizani kutsitsimutsa, kutsegula ndi kupeza malo omveka bwino." Mukangobwerera kuchokera ku mpweya wabwino, mudzadabwa momwe mwakonzekera kubwereranso ku moyo watsiku ndi tsiku.

Muzigona mokwanira

Pamene malingaliro anu sakuwoneka ngati akutseka, zingakhale zosatheka kuti muyimbe malingaliro anu pansi mokwanira kuti mutha kugona maola asanu ndi atatu usiku. Koma kuwonetsetsa kuti mukupumula kokwanira ndikofunikira kuti mugwire bwino ntchito yanu, m'moyo wanu wamagulu makamaka m'makalasi anu olimbitsa thupi. “Kusoŵa tulo kwayamba kufala m’dziko lonselo, ndipo ena akuyerekezera kuti akuluakulu 40 pa 100 alionse, makamaka azimayi, amasowa tulo,” anatero Halgreen. "Ndiwonso chinthu chofunikira kwambiri pakusweka ndi kupsinjika maganizo." Kuti malingaliro anu akhazikike ndikukonzekera kupuma, khazikitsani mwambo wopumula wausiku, monga kusamba kapena kuwerenga buku kuti muchepetse.

Kuthetsa malingaliro olakwika ndikukhalabe pano

Mukamadziwopseza chifukwa chonyalanyaza zamtsogolo kapena kuwononga zinthu, yesetsani kudzipeza nokha, atero Dr. Sherman. "Mukadziwopsyeza mwakukhala osaganizira zam'tsogolo kapena zowononga, mutha kudzigwira ndikukumbukira kukhalapo osati kubweretsa masoka omwe sanachitike."

Chifukwa chake ngati mukuda nkhawa ndikuti tsiku lanu Loweruka silidzakukondani, mutha kusankha kuyang'ana kwambiri njira zonse zomwe mumakhalira abwino. "Kuda nkhawa kwambiri kumakhalapo chifukwa chokhala m'maiko awiriwa m'malo motengera zomwe zikuchitika pano," akutero. "Chotsani zakale monga zatha komanso zam'tsogolo ngati nkhani yomwe mulibe njira yodziwira ndikudzikumbutsa nokha kuti panopa ndi mphamvu yanu komanso zenizeni zenizeni."

Yolembedwa ndi Jenn Sinrich. Uthengawu udasindikizidwa koyamba pa blog ya ClassPass, The Warm Up. ClassPass ndi umembala wamwezi uliwonse womwe umakugwirizanitsani ndi ma studio opitilira 8,500 padziko lonse lapansi. Kodi mwakhala mukuganiza zakuyesera? Yambani tsopano pa Base Plan ndikupeza makalasi asanu mwezi wanu woyamba $ 19 yokha.

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