Malangizo 7 Omwe Mungapangire Kusinkhasinkha Kwatsiku ndi Tsiku

Zamkati

• Yambani pang'ono
• Mphindi zisanu, katatu pa sabata
• Pezani nthawi yoyenera
• Khalani omasuka
• Yesani pulogalamu yosinkhasinkha kapena podcast
• Pitirizani
• Dziwani nthawi yomwe sikugwira ntchito
• Yambani
• Mfundo yofunika

Munayamba mwayesapo kutenga chizolowezi chatsopano kapena kudziphunzitsa luso latsopano? Muyenera kuti munazindikira koyambirira kuti kuchita izi tsiku ndi tsiku ndikofunikira kwambiri kuti muchite bwino. Izi ndi zowona posinkhasinkhanso.

"Ndikofunika kusinkhasinkha tsiku lililonse chifukwa mukukulitsa chizolowezi," akulongosola Sadie Bingham, wogwira ntchito zachipatala yemwe amakhala ndi nkhawa ku Gig Harbor, Washington. Amakhalanso wosinkhasinkha kwa nthawi yayitali yekha.

"Anthu ambiri sazindikira zotsatira zabwino nthawi yomweyo, chifukwa chake muyenera kuchita masewera tsiku lililonse (ish) kuti muyambe kuwona zipatso za ntchito yanu," akuwonjezera.

Kuyamba kusinkhasinkha tsiku lililonse kumatha kukhala kovuta, koma anthu ambiri zimawona kuti ndizosavuta akayamba kuwona zabwino zake zambiri.

Ndikukayikirabe ngati mutha kupanga kusinkhasinkha gawo la moyo wanu? Ndizotheka mwamtheradi, ndipo malangizo asanu ndi awiriwa opambana atha kuthandizira.

Yambani pang'ono

Ngakhale kusinkhasinkha tsiku ndi tsiku ndicholinga chachikulu, simuyenera kudumpha mphindi 30 (kapena kupitilira apo) tsiku lililonse.

Mphindi zisanu, katatu pa sabata

Bingham amalimbikitsa oyamba kumene kuyamba ndi mphindi zisanu za kusinkhasinkha motsogoleredwa, katatu pa sabata, ndipo pang'onopang'ono onjezerani mphindi pamene kusinkhasinkha kumakhala gawo limodzi lazomwe mumachita.

Poyambirira, mwina simungamve bwino kapena kukhala chete. Mwina simungamve kumasuka konse. Koma zili bwino. Ingokhalani ndi cholinga choti mutenge mphindi zisanu kuti mukhale pansi ndi malingaliro anu. Khalani ndi chidwi ndi iwo, koma musakakamize.

"Potsirizira pake," akufotokoza Bingham, "mudzamva chikoka ndikukhala ndikusinkhasinkha."

Ngati simukafika mphindi 30 patsiku, osatuluka thukuta- kusinkhasinkha ngakhale mphindi 10 kapena 15 tsiku lililonse zimakupindulitsani.

Pezani nthawi yoyenera

Mudzawona kuti magwero osiyanasiyana amalangiza nthawi zosiyanasiyana "zoyenera" kusinkhasinkha. Koma zenizeni, nthawi yanu yoyenera ndi nthawi iliyonse yomwe mungapangitse kusinkhasinkha kugwira ntchito.

Ngati mungayese kudzipangitsa kusinkhasinkha panthawi yomwe sikugwira ntchito bwino ndi ndandanda yanu komanso maudindo anu, mwina mutha kumangokhalira kukhumudwa komanso kusalimbikitsidwa kupitiliza.

M'malo mwake, yesani kusinkhasinkha nthawi zosiyanasiyana kuti muwone zomwe zikukuyenderani bwino. Izi zikhoza kukhala chinthu choyamba m'mawa, musanagone, panthawi yopita kochuluka, kapena panthawi yopuma kuntchito.

Nthawi iliyonse yomwe mungasankhe, yesetsani kukhalabe nayo. Kusasinthasintha kumatha kuthandiza chizolowezi chanu chatsopano kukhala gawo lina lazomwe mumachita tsiku lililonse.

Khalani omasuka

Mwinamwake mwawonapo zithunzi za anthu akusinkhasinkha ali pansi pa malo a lotus apamwamba. Koma udindowu sukhala wabwino kwa aliyense, ndipo ndizovuta kuyimira pakati ngati mukuchita zomwe zimakupangitsani kukhala osasangalala mwakuthupi.

Mwamwayi, simuyenera kulowa m'malo ena kuti musinkhesinkhe bwino. M'malo mwake, ingolowani m'malo omwe mutha kukhala nawo, omwe amawoneka osavuta komanso achilengedwe. Kukhala pampando, kugona - zonse zili bwino.

"Chitonthozo ndi chofunikira kwambiri kuposa 'kuyang'ana' ngati mukusinkhasinkha," akutsindika Bingham.

Ngati mukuvutika kukhala chete, yesani kusinkhasinkha mukuyenda kapena kuyimirira. Anthu ena amawona kuyang'ana pa sitepe iliyonse kumathandizira kupitiliza kusinkhasinkha, monganso momwe kupumira kumathandizira.

Ganiziraninso zopangira malo osinkhasinkha, otonthoza, kapena ngakhale kupanga miyambo mozungulira njirayi. Kuphatikiza makandulo, nyimbo zamtendere, kapena zithunzi ndi zikumbutso za okondedwa anu zonse zitha kuthandiza kukulitsa kusinkhasinkha.

"Phindu la mwambowu ndilofunikanso, chifukwa njirayi imakhala mawu oti thanzi lanu ndilofunika," akutero a Bingham.

Yesani pulogalamu yosinkhasinkha kapena podcast

Mukumvabe kusatsimikizika pang'ono za momwe muyenera kusinkhasinkha?

Mukakayikira, pitani ku smartphone yanu. Pali pulogalamu yazinthu zambiri masiku ano, ndipo kusinkhasinkha ndizosiyana.

Mapulogalamu, ambiri omwe ndi aulere, amatha kukuyambitsani ndi kusinkhasinkha motsogozedwa, komwe Bingham amalimbikitsa oyamba kumene. "Kusinkhasinkha motsogozedwa kumatha kuthandiza kupangitsa munthu wogwira ntchito kubwerera m'nthawi ino," akufotokoza.

Muthanso kugwiritsa ntchito mapulogalamu kuti mupeze:

• kusinkhasinkha kwa zochitika zosiyanasiyana
• phokoso lotsitsa
• machitidwe opumira
• Podcast
• zida ndi zithunzi zokuthandizani kuti mumve zambiri za kusinkhasinkha

Muthanso kusintha pulogalamuyi kuti izitsatira momwe mukuyendera ndikusintha njira yanu yosinkhasinkha kutengera momwe muliri pano.

Mapulogalamu ena odziwika ndi monga Calm, Headspace, ndi Ten Percent Happier.

Pitirizani

Zimatenga nthawi kuti mupange chizolowezi chatsopano, chifukwa chake musadandaule ngati kusinkhasinkha sikuwoneka ngati kukudinkhani poyamba.

M'malo moyang'ana zifukwa zomwe simungapitirire nazo, fufuzani zovuta zilizonse zomwe mukukumana nazo ndi chidwi komanso chidwi. Zovuta zomwe mumakumana nazo pakusinkhasinkha zitha kukutsogolerani pakuchita bwino.

Ngati mumasokonezeka mosavuta, dzifunseni chifukwa chake. Kodi simumva bwino? Otopa? Kutopetsa? Landirani izi ndikusintha moyenera-zikukupatsani chidziwitso chofunikira. Mwina sankhani malo ena, kapena yesani kusinkhasinkha koyambirira kwa tsikulo.

Kuphunzira kuchita kuvomereza ndi chidwi mkati mwakusinkhasinkha kungakuthandizeni kumasulira izi mosavuta m'moyo wanu watsiku ndi tsiku, Bingham akufotokoza.

Izi zitha kukuthandizani kuti mukhale ndi nthawi yosavuta yolimbikitsa kuzindikira nthawi zonse.

Taganizirani izi: Mukayamba kusinkhasinkha mukakhala ndi nkhawa komanso kukhumudwa, mutha kumva bwino pang'ono. Koma ngati mupitiliza kusinkhasinkha pafupipafupi, mutha kukhala ndi nthawi yosavuta yothetsera kupsinjika kwanu kale malingaliro anu amakulemetsani.

Dziwani nthawi yomwe sikugwira ntchito

Simungazindikire zabwino zakusinkhasinkha nthawi yomweyo. Izi ndizabwinobwino. Ndipo ziribe kanthu kuti mwakhala mukuchita nthawi yayitali bwanji, malingaliro anu atha kuyendabe nthawi ndi nthawi. Ndizachilendo, nazonso.

Zonsezi sizitanthauza kuti simungathe kuchita bwino ndikusinkhasinkha. Kuzindikira pomwe malingaliro ako asochera ndichinthu chabwino - zikutanthauza kuti mukukulitsa kuzindikira. Izi zikachitika, ingodziyang'anirani mofatsa. Ndi mchitidwe wosinkhasinkha wosinkhasinkha, nthawi zambiri mumayamba kuwona zabwino munthawi yake.

Izo zinati, izo ndi ndikofunikira kuzindikira nthawi yomwe kusinkhasinkha kumavulaza kuposa kuchita bwino. Ngakhale kusinkhasinkha kumathandiza kuthana ndi matenda amisala kwa anthu ambiri, sikuti aliyense amawona kuti ndi othandiza, ngakhale atazolowera.

Sizofala kwambiri, koma ena amatulutsa nkhawa, nkhawa, kapena mantha. Ngati kusinkhasinkha nthawi zonse kumakupweteketsani, mungafune kupeza chitsogozo kuchokera kwa othandizira musanapitilize.

Yambani

Takonzeka kupereka kusinkhasinkha tsiku ndi tsiku?

Nazi kusinkhasinkha kosavuta kuti muyambe:

1. Pezani malo abwino komwe mungapumule.
2. Ikani powerengetsera nthawi kwa mphindi zitatu kapena zisanu.
3. Yambani poyang'ana kupuma kwanu. Tawonani kutengeka kwa mpweya uliwonse ndikutulutsa mpweya. Pumirani pang'onopang'ono komanso mozama, m'njira yomwe imamverera mwachilengedwe.
4. Malingaliro anu akangoyamba kuyendayenda, zindikirani malingaliro omwe abwera, asiyeni apite, ndikubwezeretsani chidwi chanu pakupuma kwanu. Osadandaula ngati izi zikuchitika-zidzachitika.
5. Nthawi yanu ikakwana, tsegulani maso anu. Samalani malo omwe mumakhala, thupi lanu, momwe mumamvera. Mutha kumverera mosiyana, mwina simungatero. Koma popita nthawi, mwina mudzadzizindikira nokha mukukumbukira zokumana nazo zanu komanso malo ozungulira. Maganizo amenewa amatenga nthawi yaitali mukamaliza kusinkhasinkha.

Takonzeka chatsopano? Yesani kusanthula thupi kapena phunzirani zambiri zamitundu yosinkhasinkha.

Mfundo yofunika

Palibe njira yolondola kapena yolakwika yosinkhasinkha. Mudzapambana kwambiri mukamachita zinthu zomwe zingakuthandizeni, choncho musazengereze kuyesa njira zosiyanasiyana mpaka mutapeza imodzi yokwanira.

Mukayamba kuzindikira chifundo chachikulu, mtendere, chisangalalo, ndi kuvomereza m'moyo wanu, mudzadziwa kuti zikugwira ntchito. Ingokhalani oleza mtima, popeza maubwino awa mwina sawonekera mwachangu. Kumbukirani kuti mudziwonetse nokha ndichidwi komanso kukhala ndi malingaliro otseguka, ndipo mudzakhalabe panjira yopambana.

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.