Malangizo 8 Othandizira Kuyanjananso Ndi Mliri

Zamkati

• Gwiritsitsani zolinga zanu
• Kumbukirani: Mliriwu sudzakhala kosatha
• Pangani chizolowezi
• Landirani mtunda wakuthupi, osati mtunda wamaganizidwe
• Onani zosankha zothandizira
• Pangani nthawi yambiri yodzisamalira
• Onani zokonda zatsopano (ngati mukufuna)
• Khalani achifundo

Ngakhale zitakhala bwino, kusiya kugwiritsa ntchito mankhwala osokoneza bongo kumatha kukhala kovuta. Onjezerani mliri mu kusakaniza, ndipo zinthu zimatha kuyamba kumva kukhala zolemetsa.

Kuphatikiza pa mantha otenga kachilombo koyambitsa matendawa kapena kutaya okondedwa anu ku matenda ake, COVID-19, mutha kukumana ndi zovuta zina, kuphatikiza kusowa ndalama, kusungulumwa, komanso chisoni.

Ndizomveka kumva kuti akutsutsidwa ndi nkhawa izi, koma sayenera kusokoneza njira yanu yochira. Nawa maupangiri asanu ndi atatu okuthandizani kuti muziyenda bwino.

Dziwani zambiri ndi zosintha zathu pofalikira kwa COVID-19. Komanso, pitani ku likulu lathu la coronavirus kuti mumve zambiri zamomwe mungakonzekerere, upangiri popewa ndi chithandizo chamankhwala, ndi upangiri wa akatswiri.

Gwiritsitsani zolinga zanu

Kusatsimikizika komwe mukukumana nako pakadali pano kungakupangitseni kukayikira ngati palibenso chifukwa china chodziwitsira.

Makanema omwe mumacheza nawo atha kubalalikana ndi ma meme ndi zolemba zomwe zimayimira kumwa ndi kusuta udzu ngati njira zothanirana ndikudzipatula. Ndipo ngakhale kulamula kutsekedwa, malo ogulitsa ndi zakumwa zoledzeretsa amakhalabe otseguka ngati mabizinesi ofunikira, ndikuwonjezera kuyesedwa kwina.

Kukumbutsa chifukwa chomwe mumasankhira kuchira kungathandize.

Mwinamwake maubwenzi anu sanakhalepo abwinoko chifukwa cha ntchito yomwe mwakhala mukugwirapo. Kapenanso mukumva bwino kuthupi kuposa momwe mumaganizira.

Kaya zifukwa zanu ndi ziti, kuzikumbukira kungakuthandizeni. Zilembeni pamalingaliro, kapena yesani kuzilemba ndikuzisiya kwina komwe mudzawaone tsiku lililonse. Zikumbutso zowonekera zitha kukhala chida champhamvu.

Kumbukirani: Mliriwu sudzakhala kosatha

Zingamveke zovuta kwambiri kuti mupezenso bwino pamene ntchito yanu ikuphatikizapo zinthu zomwe zikuyimilidwa pano - kaya ndi ntchito, kucheza ndi okondedwa, kapena kumenya masewera olimbitsa thupi.

Kusokonezeka kumeneku ndikosokoneza komanso kowopsa. Koma ndi kwakanthawi. Kungakhale kovuta kulingalira pakadali pano, koma padzakhala nthawi pomwe zinthu ziyambanso kukhala zabwinobwino.

Kupitiliza kuyesetsa komwe mwakhazikitsa kale kudzakupangitsani kukhala kosavuta kuti mubwererenso kuzinthu zomwe mvula yamkuntho ikadutsa.

Pangani chizolowezi

Pafupifupi aliyense akuyesera kuti apeze mtundu wina wazinthu pakadali pano, koma ndikofunikira makamaka kuti anthu achire.

Mwayi wake, zinthu zambiri zamomwe mudaliri ndi mliri ndizoletsa pakadali pano.

"Popanda mawonekedwe, mutha kuvutika," akufotokoza a Cyndi Turner, LCSW, LSATP, MAC, katswiri wochiza matenda osokoneza bongo ku Virginia. "Kuda nkhawa, kukhumudwa, komanso mantha kumatha kudzetsa maluso athanzi omwe angakupatseni mpumulo, monga mowa ndi mankhwala osokoneza bongo."

Ngati simungathe kutsatira zomwe mumachita, mutha kupezanso dongosolo mwa kukhazikitsa njira yokhazikika kwa ena m'malo mwake.

Zitha kukhala zophweka kapena zambiri monga momwe mumafunira, koma yesetsani kusanja nthawi za:

• kudzuka ndi kupita kukagona
• kugwira ntchito kunyumba
• kukonzekera chakudya ndi ntchito zapakhomo
• maulendo ofunikira
• kudzisamalira (zambiri pambuyo pake)
• misonkhano yeniyeni kapena chithandizo chapaintaneti
• zosangalatsa, monga kuwerenga, mapuzzles, zaluso, kapena kuwonera makanema

Simuyenera kukonzekera mphindi iliyonse ya tsiku lanu, inde, koma kukhala ndi mawonekedwe ofanana kungathandize. Izi zati, ngati simungathe kuzitsatira bwino tsiku lililonse, musadzipweteke. Yesaninso mawa ndipo chitani zomwe mungathe.

Landirani mtunda wakuthupi, osati mtunda wamaganizidwe

Kuyenera kudzipatula kumatha kubweretsa mavuto ambiri, ngakhale popanda chifukwa chilichonse.

Kudzipatula kungakhale nkhani yofunika kwambiri kwa anthu kuchira, makamaka kuchira msanga, atero a Turner. "Malamulo oti azikhala kunyumba amasiya anthu kuwachirikiza komanso zochitika wamba," akufotokoza.

Ngakhale malangizo akutali akutanthauza kuti simuyenera kukhala nawo pafupi thupi kukhudzana ndi aliyense amene simukukhala naye, simukuyenera kudzicheka kwathunthu.

Mutha - ndipo mwamtheradi muyenera - kupanga mfundo yolumikizana ndi okondedwa kudzera pafoni, mameseji, kapena kucheza pavidiyo. Muthanso kuyesa kudziwa zina mwazomwe zimachitika musanachitike mliri, ngati phwando lakutali. Zovuta pang'ono, mwina, koma izi zitha kupangitsa kuti zizisangalatsa (kapena zosakumbukika)!

Onani zosankha zothandizira

Magulu othandizira nthawi zambiri amakhala gawo lalikulu lakuchira. Tsoka ilo, kaya mumakonda mapulogalamu a magawo khumi ndi awiri kapena upangiri wamagulu owongoleredwa ndi othandizira, gulu lamagulu pano silikupita pakadali pano.

Kungakhale kovuta kupeza wothandizira yemwe amapereka upangiri wa m'modzi m'modzi, mwina, makamaka ngati boma lanu latsekedwa (ngakhale othandizira ambiri amapezeka kumadera akutali ndikutenga odwala atsopano).

Komabe, mwina simuyenera kusiya pamisonkhano yamagulu.

Magulu ambiri othandizira amapereka misonkhano pa intaneti, kuphatikizapo:

• Kubwezeretsa kwa SMART
• Mowa Wosadziwika
• Mankhwala Osokoneza Bongo Osadziwika

Muthanso kuwona malangizowo othandizira (ndi maupangiri oyambira gulu lanu lenileni) kuchokera ku Substance Abuse and Mental Health Services Administration (SAMHSA).

"Thandizo ndikungoyimbira foni," akutero a Turner.

Amalimbikitsanso chithandizo chosakhala chachindunji, monga kumvera ma podcast obwezeretsa, kuwerenga ma forum kapena mabulogu, kapena kuyimbira munthu wina kuti achire.

Pangani nthawi yambiri yodzisamalira

Kumva zabwino zanu kumatha kukhala kosavuta kuthana ndi zovuta zomwe zimabwera. Kudzisamalira ndikofunikira makamaka pano, thanzi lanu lamaganizidwe ndi thupi.

Vuto lokhalo? Maluso anu opezeka mwina sangapezeke pakadali pano, chifukwa chake mungafunike kuti mukhale opanga pang'ono.

Popeza malo anu ochitira masewera olimbitsa thupi atseka kale ndipo simungathe kuchita masewera olimbitsa thupi pagulu, ganizirani izi:

• kuthamanga pamalo opanda kanthu
• kukwera mapiri
• Kutsatira makanema olimbitsira (ma gym ndi makampani olimbitsa thupi ambiri akupereka makanema aulere nthawi yonse ya mliriwu)

Muthanso kuvutikira kusaka zakudya zomwe mumakonda kugula, koma ngati mungathe, yesani kudya chakudya chopatsa thanzi, chopatsa thanzi ndi zipatso ndi ndiwo zamasamba kuti mukhale ndi mahomoni achimwemwe, apatseni ubongo wanu, komanso chitetezo cha mthupi. (Langizo: Ngati simungapeze zatsopano, kuzizira ndi njira yabwino.)

Izi zati, ngati mukuvutika kudya, palibe manyazi pakumamatira zakudya zopatsa thanzi zomwe mukudziwa kuti mumakonda (ndipo muzidya). Kudya china chake ndibwino kuposa kusowa kanthu.

Onani zokonda zatsopano (ngati mukufuna)

Pakadali pano, mwina mwamvapo izi mobwerezabwereza, koma tsopano ikhoza kukhala nthawi yabwino kuti mudziphunzitse luso latsopano kapena kuchita zosangalatsa.

Kugwiritsa ntchito nthawi yanu yopuma ndi zinthu zosangalatsa kungakusokonezeni ku malingaliro osafunikira kapena oyambitsa zomwe zingasokoneze kuchira kwanu. Kuchita zinthu zomwe zingakusangalatseni kungapangitsenso kuti nthawi yomwe mumakhala kunyumba isawoneke.

Zinthu zina zofunika kuziganizira:

• YouTube imapereka makanema ambiri amomwe mungagwiritsire ntchito mapulani a DIY, kuphika, ndi maluso ojambula, monga kuluka kapena kujambula.
• Kodi muli ndi machaputala ochepa m'buku? Sichidzadzilemba chokha!
• Mukufuna kubwerera ku koleji (popanda mapepala omaliza ndi mayeso omaliza)? Tengani imodzi yamaphunziro aulere a pa Yale University.

Kumveka kotopetsa? Palibe kanthu. Kumbukirani: Zosangalatsa zimayenera kukhala zosangalatsa. Ngati simukumva ngati kuti muli ndi kuthekera kokatenga china chatsopano pakadali pano, ndizabwino kwambiri.

Kusewera masewera apakanema kapena kuchita nawo ziwonetserozi zomwe mudayamba ndipo simunamalize ndizovomerezeka, nawonso.

Khalani achifundo

Kudzimvera chisoni nthawi zonse ndichinthu chofunikira kwambiri pakuchira. Ndi chimodzi mwa zida zofunika kwambiri zomwe muli nazo pakalipano.

Ngakhale nthawi zambiri kumakhala kosavuta kupereka chifundo ndi kukoma mtima kwa ena, mutha kukhala ndi nthawi yovuta yolondolera zomwezi mkati. Koma mukuyenera kulandira kukoma mtima ngati wina aliyense, makamaka munthawi zosadziwika.

Mwina simunakumanepo ndi china chilichonse chopanikiza kapena chosintha moyo monga mliriwu komanso kutalika kwa thupi komwe kumachitika. Moyo suyenda m'njira yanthawi zonse. Ndibwino kuti musamve bwino pompano.

Mukayambiranso, dzikhululukireni m'malo modzudzulidwa kapena kuweruzidwa. Lemekezani kupita patsogolo komwe mwapanga m'malo mongowona kuti mukuyambiranso kulephera. Pemphani okondedwa anu kuti akulimbikitseni ndi kuwalimbikitsa. Kumbukirani, mawa ndi tsiku lina.

Ngakhale zinthu zitakhala zovuta bwanji pakadali pano, mwachokera kutali. Kulemekeza ulendo wanu mpaka pano ndikupitilizabe kugwirira ntchito mtsogolo kungakuthandizeni kuti musasunthike panthawi ya mliri wa COVID-19.

Koposa zonse, gwiritsitsani chiyembekezo. Izi ndizovuta, koma sizokhazikika.

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.