Mukuyambukirana - Apa ndi Momwe Mungagwiritsire Ntchito

Zamkati

• Osapeputsa mphamvu yolowera
• Dzifunseni momwe mukumvera
• Pezani nthawi yolankhula ndi mnzanu
• Maganizo osiyanasiyana nthawi zambiri amakhala ndi malingaliro osiyanasiyana
• Ngati mukumva kuti mwapanikizika kapena muli ndi nkhawa
• Ngati mukuchita mantha kapena nkhawa
• Ngati mukumva chisoni kapena kukhumudwa
• Ngati mukumva kukwiya kapena kusamveka
• Ngati mukumva kuti anyalanyazidwa kapena kuzunzidwa
• Mfundo yofunika

Ngakhale pamaubwenzi abwino kwambiri, abwenzi nthawi zambiri samakhala bwino.

Izi ndizabwinobwino - ndipo zina mwazomwe zimapangitsa kuti zikhale zofunika kwambiri mumakonda kusangalala ndi nthawi yopanga nokha.

Momwe mungakhalire, mutha kudzipangira nokha nthawi yopanda mavuto. Othandizira nthawi zambiri amakhala nthawi yopatukana pantchito, kusukulu, ndi zosangalatsa kapena zolimbitsa thupi, kumaliza ntchito, ndikuwona anzawo.

Koma panthawi ya mliri wa COVID-19, zosankhazi sizothandiza kwa ambiri.

Ndipo ngati mukubisala moyandikana, chibwenzi chanu chitha kukhala kuti chikuvuta kale.

Ndizomveka kumva kukayikira komanso kupsinjika kowonjezeka, koma ndikofunikira kukumbukira kuti palibe aliyense wa inu amene ali ndi mlandu pazomwe zikuchitika mdziko lapansi pano.

Kulola kuti mikangano iwonetse momwe mumayanjanirana wina ndi mnzake zitha kupangitsa kuti zikhale zovuta kuti mumvana ndikuthandizana.

Koma mutha kufotokoza kukhumudwa kwanu m'njira zothandiza m'malo mokalipa. Umu ndi momwe.

Osapeputsa mphamvu yolowera

Musanatchule nkhani, fufuzani kaye za vutoli poyamba.

Dzifunseni momwe mukumvera

Kutchula malingaliro omwe akukusowetsani mtendere mutha kukuthandizani kuti muthe kuchita nawo zoyeserera.

Kuyang'anitsitsa kumatha kuwonetsa kutengeka kosiyana kwambiri ndi momwe mumaganizira.

Mwachitsanzo, kukwiya kukayamba, pumulani pang'ono. Khalani ndi malingaliro amenewo ndikukumba pang'ono.

Mwinamwake simumakwiyitsa wokondedwa wanu, koma kukhumudwitsidwa ndi kulephera kupita kokachita zosangalatsa. Kapenanso simukupumula chifukwa simunapeze mwayi wochita masewera olimbitsa thupi.

Zida zoganizira monga kusinkhasinkha ndi zolemba zitha kukuthandizani kuti muzitha kulandira malingaliro anu. Kugawana zokhumudwitsa ndi mnzanu wodalirika kungakuthandizeninso kuzindikira ndikumvetsetsa zovuta zina.

Ngati mkwiyo wanu watuluka chifukwa cha zomwe adachita, fufuzani nkhaniyi ndikudzifunsa kuti:

• Ndinayamba liti kumva chonchi? (Mwinamwake mudadzuka ndikupeza kuti sanatsuke mbale usiku wachitatu akuthamanga.)
• Kodi ndinamvapo chonchi kale? (Nthawi zonse ndimakhala wofatsa ndikakhala wamantha.)
• Kodi ikugwirizana ndi china chake chomwe ndikuchita? (Mwinamwake simunatenge nthawi iliyonse kuti mudzipange nokha panokha posachedwa.)
• Kodi ndizokhudzana ndi zomwe akuchita? (Mwinamwake sangasiye kung'ung'udza pamene akugwira ntchito, ndikupangitsa kuti zisakhale zovuta.)
• Kodi ikugwirizana ndi china chake? (Dziko lapansi ndi lowopsa pakadali pano, chifukwa chake momwe mukumvera mwina zikugwirizana pang'ono ndi zovuta zomwe zikukuzungulirani.)

Pezani nthawi yolankhula ndi mnzanu

Mukazindikira kumverera, ndiye kuti mutha kukweza. Ngakhale zilibe kanthu kochita nawo, kuyankhula kungakhale ndi phindu.

Kupsinjika ndi mantha ndizosavuta kupilira tikamagawana, ndipo nthawi zina kungotsegulira zakukhosi kumatha kuchepa.

Pamene iwo khalani nawo mwachita china chake kuti chikukwiyitseni, kukambirana mwaulemu kumatha kukonza zinthu.

Lankhulani mukakhala bata, osakwiya, ndipo onetsetsani kuti ali mumkhalidwe woyenera wokambirana, nawonso. Ngati simukudziwa momwe akumvera, nthawi zonse ndibwino kufunsa.

Musanatchule nkhaniyi, ganizirani momwe mungayambitsire zokambiranazo popanda kuweruza. Yambani ndi kutsimikizira vutolo komanso kupsinjika kulikonse komwe angakhale nako.

Mwachitsanzo, ngati amangonyalanyaza gawo lawo la ntchito, mutha kunena kuti:

“Ndikudziwa kuti ndizovuta kutsatira zomwe timachita nthawi yovuta ino. Koma ndimapanikizika kwambiri ndikakhala kuti zonse zandizungulira, choncho ndimakonda kupitiriza kugwira ntchito zapakhomo limodzi. Ndikudabwa ngati zingathandize kusintha ntchito zapakhomo kapena kuzigwira nthawi imodzi. Mukuganiza chiyani?"

Kenako mverani mbali yawo. Amatha kulimbana ndi ntchito zapakhomo akakhala ndi nkhawa ndipo samazindikira kupsinjika inu kumva ndi zinthu zomwe sizinachitike.

Kuzindikira ndikutsimikizira momwe akumvera kumawathandizanso kumva kuti akumvedwa.

Ngati mikangano yakula kale ndipo mawonekedwe akuwoneka kuti siabwino pazokambirana, yesetsani kulemba kalata.

Tsegulani kalatayo ndi kutsimikizika kofananako kwa zochitikazo ndi momwe akumvera musanafike pamtima pa nkhaniyi. Ziribe kanthu momwe mungathetsere vutoli, kumbukirani kuti nawonso ali ndi zovuta.

Lembani kalata yanu (kapena kukambirana) pokhudzana ndi momwe mungapangire zinthu kuti zitheke. Sizimapwetekanso kutsimikiziranso za chikondi chanu.

Maganizo osiyanasiyana nthawi zambiri amakhala ndi malingaliro osiyanasiyana

Kulimbana ndi zovuta zomwe zimachitika nthawi zambiri sizimasewera chimodzimodzi.

Njira yanu imatha kusiyanasiyana kutengera ndikumverera kotani komwe mukuyesa kuyenda komanso ngati ali mbali yamavuto kapena ayi.

Komanso kumbukirani kuti anthu nthawi zonse samagwira ntchito motengera momwe akumvera. Mutha kukhala ndi njira zosiyanasiyana zachilengedwe zothetsera kukhumudwa.

Mavuto akukulitsa nkhawa zomwe simukuzifuna, nonse mutha kukangana.

Mutha kukhumudwitsidwa kwambiri pomwe njira zawo zosankhika sizikuwoneka ngati zothandiza. Mungadabwe kuti bwanji safuna kuyesa zinthu momwe inu mumafunira.

Kumbukirani, simuli munthu yemweyo, chifukwa chake simudzawona zinthu chimodzimodzi. Koma kukambirana moona mtima, momasuka kungakuthandizeni kupeza yankho limodzi.

Ngati mukumva kuti mwapanikizika kapena muli ndi nkhawa

Simuli nokha, ngati mliri wapadziko lonse wayambitsa zovuta zina. Anthu ambiri padziko lonse lapansi amakhala mwamantha komanso nkhawa, ndipo mwina wokondedwa wanu alipo pakati pawo.

Kukulitsa nkhawa komanso nkhawa zitha kuwapangitsa kukulira. Njira zina zothanirana ndi mavuto, monga kumwa mowa wambiri kapena kuwonera chiwonetsero pambuyo pawonetsero pa Netflix, sizingathandizenso.

Koma gulu limayandikira angathe Thandizeni. Dziperekeni pakugawana wina ndi mnzake polankhula zakumverera momwe zimabwerera kapena kupanga mfundo yoti mudzayendere kamodzi patsiku.

Ngati mwakhala limodzi kwanthawi yayitali, mwina mutha kuwerenga bwino za wina ndi mnzake mosangalala. Ngati akuwoneka kuti ali m'mphepete, yesetsani kuwonetsa zochitika zosokoneza kapena china chake chomwe chimasinthira kamvekedwe.

Kaya athandizira kupsinjika kwanu kapena ayi, kumbukirani kuti sichinthu choyipa kufuna nthawi yopatukana.

Yesetsani kupatula nthawi padera kuchita zinthu zosangalatsa monga kumvera nyimbo, kuwerenga kubafa, kapena kuyenda mtunda wautali. Izi zitha kukuthandizani kuti mumve bwino ndikukulepheretsani kuzomwe zingayambitse mavuto.

Ngati mukuchita mantha kapena nkhawa

Mantha, chisokonezo, ndi kusatsimikizika ndizabwinobwino pakadali pano.

Mutha kuseka za apocalypse pomwe dziko lapansi limayamba kufanana ndi ma dystopian omwe mumakonda muma kanema kapena makanema apa TV, koma kunena zambiri, mantha sakhala bwino.

Anthu ambiri sakonda kuopa zinthu zomwe sangathe kuzilamulira.

M'malo moyesera kuti musokoneze zomwe mukumva, yesetsani kukambirana za izo m'malo mwake. Kuwona mtima ndi kuwona mtima zitha kukuthandizani kuti mukhale ogwirizana.

Kuchita ngati palibe cholakwika, komano, kumatha kukhala ndi zotsatirapo zina. Amatha kupeza lingaliro loti simukutenga zinthu mozama ndikukhala okwiya kapena owopa kwambiri chifukwa chake.

Kupatula kusatsimikizika pazomwe mungayembekezere, mungakhalenso ndi nkhawa zina za:

• thanzi
• ndalama
• okondedwa
• moyo ukubwerera mwakale

Ngati m'modzi wa inu akugwirabe ntchito pagulu, mutha kukhala ndi nkhawa zambiri pazomwe mungawonekere, zomwe zitha kukulitsa mantha komanso kupsinjika.

Koma kukhala ndi ndondomeko yamomwe mungachitire ndi matenda omwe angatengeke kukuthandizani kuti muzimva kulamulira.

Kuthana ndi mantha ena kumatha kukuthandizani kuti mupeze njira zomwe zingakuthandizireni kuthana ndi zovuta kwambiri. Izi zitha kukupatsani mphamvu ndikuthandizani kuti zinthu zizikuwoneka ngati zosavuta kuthana nazo.

Mukamagwiritsa ntchito mantha, onetsetsani kuti mukukambirana za malire.

Ndikofunika kulankhula za nkhawa zanu, koma kuziwunikiranso kapena kuwabwereza mobwerezabwereza sikuthandiza.

Lemekezani malire a wina ndi mnzake mozungulira kufuna malo kuchokera pamitu iyi.

Ngati mukumva chisoni kapena kukhumudwa

Mliriwu wasokoneza moyo m'njira zambirimbiri. Anthu ambiri padziko lonse lapansi ali ndichisoni chifukwa cha zomwe anaphonya, kusakhoza kuyanjana ndi okondedwa awo, ndi zina zosintha zokhudzana ndi mliri.

Mukamalimbana ndi chisoni komanso mavuto ena, zikumbutseni momwe mukumvera ndizomveka.

Zilibe kanthu kaya muli achisoni chifukwa cha Olimpiki yomwe yachedwa kapena mwakhumudwa chifukwa choimitsa ukwati wanu.

Zili bwino kumva chisoni, onetsetsani kuti mwadzipatsa nthawi ndi nthawi yoti mukhumudwitse zotayika zilizonse kapena mwayi womwe mwaphonya. Ingokumbukirani kuti aliyense ali ndi zotayika zomvetsa chisoni, ngakhale sizili zofanana ndi zanu.

Ngati muli achisoni chifukwa chosawona banja lanu ndikukwiyitsidwa chifukwa zikuwoneka kuti mnzanuyo amasamala kwambiri za kuchotsedwa kwa chiwonetsero chomwe amakonda, kumbukirani kuti anthu amathetsa chisoni m'njira zosiyanasiyana.

Yesetsani kupereka chifundo ndi kumvera ena chisoni, ngakhale simukumvetsetsa komwe akuchokera. Chisoni chawo chimawoneka chochepa poyerekeza ndi chanu, koma ndichoncho awo chisoni.

Ngati mukumva kukwiya kapena kusamveka

Mukuganiza zambiri pakadali pano? Simukuyanjana.

Ngati mnzanu akuwoneka kuti akuthetsa nkhawa zanu kapena kunyalanyaza momwe mukumvera, mutha kukwiya pang'ono.

Koma musanalole kuti mkwiyo wanu uchititse mkangano, yesetsani kuthana nawo m'njira zothandiza.

Mutha:

• Tengani miniti kuti mupumule ndikupuma kwambiri kapena zina zoziziritsa kukhosi.
• Dzifunseni momwe mungalankhulire zomwe zikukusowetsani mtendere.
• Dzikumbutseni kuti kupsinjika kwawo komanso kusakhazikika kwawo kumatha kuthekera kwakuti athe kupezeka nanu.
• Adziwitseni kuti simukumva - mwina sangazindikire mpaka mutanena china.
• Tulukani m'chipindacho mukayamba kupsa mtima. Kufika patali kumatha kukuthandizani kuti muwone bwino momwe zinthu ziliri.

Monga momwe mungadzizindikirire, si zophweka nthawi zonse kuthana ndi kukhudzika kwa wina mukamayesetsa kuthana ndi vuto lanu.

Lemekezani malingaliro awo powafunsa kuti akudziwitseni pamene akufuna kulankhula. Izi zitha kupanga kusiyana kwakukulu pakupambana kwanu pakuthana ndi mavuto.

Ngati mukumva kuti anyalanyazidwa kapena kuzunzidwa

Kuyesera kuyendetsa zovuta zathu kumapangitsa kukhala kovuta kukhalapobe kwa ena.

Anthu ena amatha kuthana ndi mavuto ndikupatsanso chithandizo. Ena akhoza kupirira by kuthandiza okondedwa kupirira.

Koma ngati mnzanuyo akuyenera kuthana ndi vuto lake poyamba, mutha kumadzimva kuti wanyalanyazidwa.

Mwina samva ngati masewera omwe mumakhala nawo usiku, kuphika, kapena kulimbitsa thupi kunyumba. Mwinanso amawoneka ofatsa pang'ono, ngakhale kuthawirako, kapena alibe chidwi chogonana kapena kukwatirana.

Zosowa zomwe mungakwanitse zingachepetse kusungulumwa ndi kunyalanyazidwa.

Koma kudzisamalira bwino ndikudzipumitsa kumatha kukuthandizani kudzisamalira mpaka atakhala okhoza kulumikizana.

Mutha:

• Khalani osangalala pogona mokwanira, kudya chakudya chokhazikika, komanso kukhalabe olimbikira.
• Khalani ndi nthawi yochita zinthu zomwe mumakonda tsiku lililonse, kuyambira pazinthu zosavuta monga kusangalala ndi tiyi m'munda mwanu kupita kuzinthu zina zovuta, monga kuyamba ntchito yokhumba ntchito.
• Dzikumbutseni za zinthu zisanu zomwe mumakonda za iwo. Gwiritsani ntchito luso lanu kuti musanduke zojambulajambula, kalata, kapena ndakatulo kuti musangalatse tsiku lawo.
• Achitireni zabwino, chifukwa choti mumasamala. Zochita zokoma mtima zimatha kukhala ndi tanthauzo pamachitidwe anu.
• Pezani nthawi yabwino kuti mufotokozere momwe mukumvera ndikuthandizira yankho limodzi.

Mfundo yofunika

Mavuto kunyumba atha kukhala ochepera kuposa masiku onse, koma izi ndi zotsatira zofala zamavuto.

Mutha kukhala okonda kusokonezana wina ndi mnzake pazinthu zazing'ono, koma yesetsani kuti mavuto ena asokoneze ubale wanu.

Kulankhulana koona mtima, ndikudekha pang'ono, kumatha kukuthandizani kuti mutuluke ndi mliri wolumikizana m'malo mokhala wopanda nkhawa.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.