Zochita Zodetsa Nkhawa Kukuthandizani Kuti Muzisangalala

Zamkati

• Zochita za nkhawa
• 1. Pumulani mwa kupuma
• 2. Pumulani powonera
• 3. Masulani minofu yanu
• 4. Pumulani powerenga
• 5. Khalani omasuka popezeka pamisonkhano
• 6. Pumulani mwa kusokoneza kuganiza kwanu
• Kutenga
• Tsiku mu Moyo: Kukhumudwa kwa Larz ndi Nkhani Yodandaula

Chidule

Anthu ambiri amakhala ndi nkhawa nthawi ina m'miyoyo yawo. Zochita izi zitha kukuthandizani kupumula ndikupeza mpumulo.

Zochita za nkhawa

Kuda nkhawa ndi momwe anthu amachitira akamapanikizika. Koma kuda nkhawa kwambiri kumatha kubweretsa moyo wathanzi, wosangalala. Ngati mukumva kuti muli ndi nkhawa, yesani izi kapena zingapo zotsatirazi nthawi iliyonse komanso kulikonse kuti mupeze mpumulo. Cholinga ndikupanga masewera olimbitsa thupi omwe angakuthandizeni kupumula msanga.

Amayankha mayankho amthupi lanu - monga kuchuluka kwa kugunda kwa mtima, kupuma mwachangu, komanso minofu yolimba - ndikuthandizira kuzisintha ndi zomwe thupi lanu limamva mukamasuka.

1. Pumulani mwa kupuma

Mukakhala ndi nkhawa, mutha kuzindikira kuti kugunda kwa mtima ndi kupuma kwanu kumafulumira. Muthanso kuyamba kutuluka thukuta ndikumva chizungulire kapena mutu wopepuka. Mukakhala ndi nkhawa, kupuma kwanu kumatha kumasula thupi lanu komanso malingaliro anu.

Kuti muzitha kupuma bwino mukakhala ndi nkhawa, tsatirani izi:

1. Khalani m'malo abata komanso omasuka. Ikani dzanja lanu limodzi pachifuwa ndipo linalo pamimba. Mimba yanu iyenera kuyenda kuposa chifuwa chanu mukamapuma kwambiri.
2. Tengani mpweya pang'onopang'ono komanso wokhazikika kudzera m'mphuno mwanu. Yang'anirani ndikumvetsetsa manja anu mukamapuma. Dzanja lomwe lili pachifuwa liyenera kukhala chete pamene dzanja pamimba panu liziyenda pang'ono.
3. Pumani mwa pakamwa panu pang'onopang'ono.
4. Bwerezani izi nthawi zosachepera 10 kapena mpaka mutayamba kumva kuti nkhawa yanu ikuchepa.

2. Pumulani powonera

Kodi mudamvapo mawu akuti "kupeza malo anu achimwemwe"? Kujambula chithunzi cham'malo chomwe chimakupangitsani kukhala omasuka kumatha kukhazika mtima pansi thupi lanu ndi thupi lanu.

Mukayamba kuda nkhawa, khalani m'malo abata komanso omasuka. Ganizirani malo anu abwino kupumulirako. Ngakhale itha kukhala malo aliwonse padziko lapansi, enieni kapena ongoganiza, iyenera kukhala chithunzi chomwe mumapeza chodekha, chosangalala, chamtendere, komanso chotetezeka. Onetsetsani kuti ndizosavuta kuziganizira kuti muthe kubwereranso m'malingaliro anu mukadzakhala ndi nkhawa mtsogolo.

Ganizirani zazing'ono zonse zomwe mungapeze mukadakhalapo. Ganizirani momwe malowo amvekere, kumva, komanso kumveka. Dziyerekezereni muli m'malo omwewo, mukusangalala nawo bwino.

Mukakhala ndi chithunzi chabwino cha "malo anu achimwemwe," tsekani maso anu ndi kupuma pang'onopang'ono komanso pafupipafupi kudzera m'mphuno ndi mkamwa mwanu. Dziwani za kupuma kwanu ndipo pitilizani kuyang'ana pamalo omwe mudaganizira m'maganizo mwanu mpaka mutadzimva kuti nkhawa yanu ikukwera. Pitani ku malowa m'maganizo mwanu mukakhala ndi nkhawa.

3. Masulani minofu yanu

Mukakhala ndi nkhawa, mutha kuwona kupsinjika kapena kupsinjika m'minyewa yanu. Kupanikizika kwa minofu kumeneku kumatha kukupangitsani kukhala ovuta kwambiri kusamalira nthawi yomwe mukukumana nayo. Pochotsa kupsinjika kwa minofu yanu, mutha kuchepetsa nkhawa.

Kuti muchepetse kuthamanga kwamavuto anu munthawi yamavuto:

1. Khalani m'malo abata komanso omasuka. Tsekani maso anu ndikuyang'ana kupuma kwanu. Pumirani pang'onopang'ono m'mphuno mwanu ndi mkamwa mwanu.
2. Gwiritsani ntchito dzanja lanu kupanga nkhonya zolimba. Finyani nkhonya yanu mwamphamvu.
3. Gwirani nkhonya yanu kwa masekondi ochepa. Onani zovuta zonse zomwe mumamva mmanja mwanu.
4. Pepani zala zanu ndikuzindikira momwe mukumvera. Mutha kuwona kupsyinjika kumachoka m'manja mwanu. Potsirizira pake, dzanja lanu lidzakhala lopepuka komanso lomasuka.
5. Pitirizani kulimbitsa ndikumasula magulu osiyanasiyana mthupi lanu, m'manja, m'miyendo, m'mapewa, kapena m'mapazi. Mungafune kupita kutsika ndi kutsitsa thupi lanu ndikumangirira magulu osiyanasiyana amtundu. Pewani kulimbitsa minofu mbali iliyonse ya thupi lanu komwe mwavulala kapena kupweteka, chifukwa izi zitha kukulitsa kuvulala kwanu.

4. Pumulani powerenga

Kuwerengera ndi njira yosavuta yochepetsera nkhawa zanu. Mukamakhala ndi nkhawa ndikutsuka, pezani malo abata komanso ochezeka. Tsekani maso anu ndikuwerengera pang'onopang'ono mpaka 10. Ngati kuli kotheka, bwerezani ndikuwerengera mpaka 20 kapena kupitirira apo. Pitirizani kuwerengera mpaka mutakhala ndi nkhawa.

Nthawi zina mpumulowu umachitika mwachangu, koma nthawi zina zimatenga kanthawi. Khalani odekha ndi odekha. Kuwerengera kumakupumulitsani chifukwa kumakupatsani china choti muziyang'ana pambali pa nkhawa yanu. Ndi chida chofunikira kugwiritsa ntchito m'malo odzaza kapena otanganidwa ngati sitolo kapena sitimayi komwe zochitika zina zamavuto zitha kukhala zovuta kuchita.

Kupumula ndi luso lomwe mumaphunzira. Mofanana ndi masewera olimbitsa thupi, pamafunika kuchita.
Sankhani masewera olimbitsa thupi ndikuyesani mpaka mutayamba kuda nkhawa.
Ngati masewera olimbitsa thupi amodzi sagwira ntchito, yesani ina.

5. Khalani omasuka popezeka pamisonkhano

Kulingalira ndi chizolowezi chopezeka mdziko lanu komanso komwe mukukhala, modekha komanso mopanda chiweruzo. Kukhala pano kungakuthandizeni kukhala ndi bata mumtima mukamva kuti malingaliro anu akuthamanga komanso kuti mukhale ndi nkhawa.

Kuti mudzitulutse kunja kwa malingaliro anu pakadali pano:

1. Pezani malo abata komanso abwino kukhalamo ndikutseka maso anu.
2. Tawonani momwe kupuma kwanu ndi thupi lanu zimamverera.
3. Tsopano sinthani kuzindikira kwanu kuzomvera zomwe mumawona mozungulira. Dzifunseni nokha Zikuchitika kunja kwa thupi langa? Onani zomwe mumamva, kununkhiza, komanso momwe mumamvera kwanuko.
4. Sinthani kuzindikira kwanu kangapo kuchokera mthupi lanu kupita kumalo anu ndikubwereranso mpaka nkhawa yanu itayamba kuzimiririka.

6. Pumulani mwa kusokoneza kuganiza kwanu

Zingakhale zovuta kuganiza bwino mukakhala ndi nkhawa. Nthawi zina kuganizira nkhawa kungatipangitse kukhulupirira malingaliro abodza omwe ndi abodza kapena kutipangitsa kuchita zinthu zomwe zimawonjezera nkhawa zathu. Zitha kukhala zothandiza kuswa kapena kusokoneza malingaliro anu kuti mutha kuganiza bwino ndikuchita moyenera malingaliro anu.

Umu ndi momwe mungathetsere nkhawa yanu:

• Dzifunseni ngati kuda nkhawa kosatha kuli ndi vuto kwa inu. Ngati yankho ndi inde, ndibwino kudziwa izi.
• Yesani njira zosiyanasiyana zosokonezera malingaliro anu, monga:
  • Kuyimba nyimbo yopusa yokhudzana ndi nkhawa yanu pakanthawi kochepa, kapena kuyankhula nkhawa zanu mokweza mawu.
  • Sankhani malingaliro abwino oti muganizire m'malo modandaula. Uyu akhoza kukhala munthu amene mumamukonda, malo anu achimwemwe, kapena ngakhale china chomwe mukuyembekezera kudzachita tsiku lomwelo, monga kudya chakudya chabwino chamadzulo.
  • Mverani nyimbo kapena werengani buku.
  • Khalani ozindikira mukamasintha chidwi chanu ndikuchita china chomwe mwapeza ndikuwona momwe mumamvera.

Zochita zodetsa nkhawa sizingagwire ntchito kwa aliyense ndipo zitha kupangitsa kuti zizikhala zoyipa kwa anthu omwe amapezeka kuti ali ndi matenda amisala (GAD). Ngati muli ndi GAD, funsani dokotala wanu kuti akuthandizeni.

Kutenga

Kuda nkhawa kumatha kusokoneza malingaliro ndi ntchito, ndipo nthawi zina zimakhala zovuta kuti nkhawa ichoke. Koma dziwani kuti ndizotheka kupeza mpumulo, ngakhale mutakhala kuti mukugwidwa. Nthawi yotsatira mukakhala ndi nkhawa, yesani imodzi mwazomwe mukuchita nkhawa.

Komanso, onani mapulogalamu abwino kwambiri a nkhawa. Kuchokera pazachilengedwe zimamveka mpaka kukonza, mapulogalamuwa amapereka njira zosiyanasiyana. Komabe, ngati nkhawa yanu nthawi zambiri imasokoneza moyo wanu watsiku ndi tsiku, chisangalalo, ndi zochita, lingalirani kukaonana ndi katswiri wazachipatala kuti akuthandizeni.

Tsiku mu Moyo: Kukhumudwa kwa Larz ndi Nkhani Yodandaula