Kumvetsetsa Kusankha Kutopa

Zamkati

• Momwe imagwirira ntchito
• Zitsanzo za tsiku ndi tsiku
• Kukonzekera chakudya
• Kusamalira zisankho kuntchito
• Momwe mungazindikire
• Zizindikiro za kutopa
• Zoyenera kuchita nazo
• Yang'anani pa kudzisamalira
• Lembani mndandanda wazomwe zisankho zikuyenera kukhala zofunika kwambiri
• Khalani ndi nzeru zanu pazisankho zazikulu
• Chepetsani zisankho zotsika mtengo
• Sungani machitidwe osasintha
• Sankhani zakudya zopatsa thanzi
• Lolani ena kuti akuthandizeni
• Khalani totsegulira mkhalidwe wamaganizidwe ndi thupi lanu
• Muzisangalala ndi zisankho zanu zabwino
• Mfundo yofunika

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Timakumana ndi zisankho mazana tsiku ndi tsiku - kuyambira pachakudya chamadzulo (pasitala kapena sushi?) Kupita kuzisankho zovuta kwambiri zomwe zimakhudza thanzi lathu, malingaliro athu azachuma, komanso thanzi lathu.

Ngakhale mutakhala olimba motani, kuthekera kwanu kupanga zisankho zabwino kumapeto kwake kumatha chifukwa chakutha kutopa. Ndilo nthawi yovomerezeka yakumverera uku mukapanikizika mopitilira muyeso wa zisankho zomwe mwakhala mukuyenera kupanga tsiku lonse.

"Kuzindikira kuti kumatha kukhala kovuta chifukwa nthawi zambiri kumangokhala ngati kutopa," akutero mlangizi, Joe Martino, yemwe akuwonjezera kuti mwina zimatikhudza kuposa momwe timaganizira.

Kuphunzira momwe mungagwiritsire ntchito popanga zisankho kungakuthandizeni kuti musatope komanso musunge mphamvu zamaganizidwe anu. Nazi zomwe muyenera kudziwa.

Momwe imagwirira ntchito

Wopangidwa ndi wama psychologist a Roy F. Baumeister, kutopa ndi zisankho ndimavuto am'maganizo ndi m'maganizo omwe amabwera chifukwa cholemetsa posankha.

"Anthu akapanikizika kwambiri, timathamangira kapena timatsekera kwathunthu, ndipo kupsinjika kumachita mbali yayikulu pamakhalidwe athu," akutero a Tonya Hansel, PhD, wamkulu wa Doctorate of Social Work ku Tulane University.

Akufotokoza kuti kutopa kwamtunduwu kumabweretsa 1 pazotsatira za 2: kupanga zisankho zowopsa kapena kupewa zisankho.

Mwanjira ina, mphamvu yanu yamaganizidwe ikayamba kuchepa, mumalephera kuthana ndi zikhumbo zoyambira ndipo mumakonda kuchita chilichonse chosavuta.

Zitsanzo za tsiku ndi tsiku

Kutopa kwachisankho kumatha kuwonekera m'njira zosiyanasiyana. Nazi izi zochitika ziwiri wamba:

Kukonzekera chakudya

Ndi zinthu zochepa zomwe zimakhala zopanikiza monga kulingalira pafupipafupi pazakudya tsiku lililonse. Izi zili choncho chifukwa cha kuchuluka kwa zisankho zomwe zikukhudzidwa (zikomo, intaneti).

Mwachitsanzo, mwina mumadutsa m'maphikidwe angapo, kudikirira kuti wina adzawonekere. Kupatula… zonse zimawoneka bwino. Mukupanikizika, mumasankha imodzi mosayang'ana zomwe zikukhudzidwa.

Mukapanga mndandanda wanu, mumapita kugolosale, kuti mukayang'ane zosankha 20 kapena zingapo za mkaka wokha.

Mukafika kunyumba ndikuzindikira kuti simudzakhala ndi nthawi yoti mudutse kumapeto kwa sabata lino. Ndi mkaka umene mwagula? Si mtundu womwe chinsinsicho chimayitanidwira.

Kusamalira zisankho kuntchito

Hansel anati: "Kufunafuna mayankho kumatha kusintha mtengo wosankha kukhala chinthu chovuta kwambiri komanso cholemetsa.

Tiyerekeze kuti mukufunsa anthu kuti achite ntchito yatsopano. Mumapeza anthu oyenerera omwe ali ndi tani ndipo mumadzipeza movutikira kuti muchepetse mndandandawo kuti mukhale owerengeka.

Pakutha tsikulo, simungawasunge molunjika ndikungosankha omwe akufuna 3 omwe mayina awo mumawakumbukira poyankhulana. Kupanga kusankha kwanu mwanjira iyi, mutha kunyalanyaza ena mwa omwe akufuna kukhala olimba.

Momwe mungazindikire

Kumbukirani, kutopa ndi zisankho sikophweka nthawi zonse. Koma Hansel amapereka zikwangwani zosonyeza kuti mukupita kukatopa.

Zizindikiro za kutopa

Zizindikiro zakutopa zakutopa ndizo:

• Kuzengeleza. "Ndikwaniritsa izi mtsogolo muno."
• Kutengeka. "Eeny, meeny, miny, moe…"
• Kupewa. "Sindingathe kuthana ndi izi pakadali pano."
• Kukayikakayika. “Ndikakayikira, ndimangonena kuti 'ayi.'”

Popita nthawi, kupsinjika kwamtunduwu kumatha kubweretsa kukwiya, kuwonjezeka kwa nkhawa, kukhumudwa, komanso zovuta zina, monga kupweteka kwa mutu komanso zovuta m'mimba.

Zoyenera kuchita nazo

Njira yabwino yopewa kutopa ndi chisankho ndikuwongolera malingaliro anu ndi zochita zanu mozindikira.

Nawa maupangiri oti muyambitse:

Yang'anani pa kudzisamalira

"Monga momwe zimakhalira mukamapanikizika, anthu akamakhometsa misonkho mopitilira muyeso, kudzisamalira ndikofunikira kwambiri," akutero a Hansel.

Tengani nthawi yopuma padera mphindi 10 zopuma pakati pa ntchito tsiku lonse.

Kuchira kumatanthauzanso kuwonetsetsa kuti mukugona mokwanira usiku, kuwonetsetsa kuti mukudya zakudya zabwino, ndikuwonanso zomwe mumamwa.

Lembani mndandanda wazomwe zisankho zikuyenera kukhala zofunika kwambiri

Chepetsani kupanga zisankho mosafunikira polemba zinthu zofunika kwambiri tsikulo ndikuwonetsetsa kuti mwakwanitsa kuchita zoyambilira. Mwanjira imeneyi, zisankho zanu zofunika kwambiri zimachitika mukakhala ndi mphamvu zambiri.

Khalani ndi nzeru zanu pazisankho zazikulu

Malinga ndi a Martino, lamulo labwino pamene mukukumana ndi zisankho zazikulu ndikudzifunsa nokha kuti mwatopa bwanji pano. Kodi mukupanga chisankho chongothetsa zomwe zili patsogolo panu?

"Ndikuganiza kuti funso loyenera kufunsa ndi loti: Kodi chisankhochi chidzakhudza bwanji moyo wanga?" akutero.

Ngati yankho ndiloti likhala ndi gawo lalikulu, pangani nzeru yopanga zisankho zomwe zimangokulolani kuti mupange zisankho mukamachita khalani nawo kuzipanga kapena mukamatsitsimulidwa.

Izi zitha kutanthauza kupatula nthawi mwezi uliwonse kuti muwunikire zabwino ndi zoyipa zomwe zikugwirizana ndi zisankho zazikulu.

Chepetsani zisankho zotsika mtengo

Pewani chisankho pakukonzekereratu ndikupanga zisankho zazing'ono kunja kwa equation. Mwachitsanzo, tengani chakudya chanu kuti musapewe kusankha malo odyera omwe mungayitanitse. Kapenanso kuyala zovala zanu kuti mugwire ntchito usiku wathawu.

"Zomwe anthu sazindikira ndikuti zinthu zomwe sizingakhudze miyoyo yathu zitha kutenga mphamvu zambiri," Martino akufotokoza. "Yesetsani kuchepetsa anthu powasankha usiku wapitawu."

Sungani machitidwe osasintha

Khazikitsani tsiku lanu kuti mupange ochepa kwambiri zisankho zotheka.

Izi zikutanthauza kukhala ndi malamulo okhwima komanso omveka pazinthu zina, monga:

• pamene ukagona
• masiku enieni mudzafika kumalo ochitira masewera olimbitsa thupi
• kupita kokagula zinthu

Sankhani zakudya zopatsa thanzi

Kukhala ndi chakudya choyenera kumatha kukupatsani mphamvu. Kafukufuku akuwonetsa kuti kudya chakudya chofulumira, chokhala ndi shuga kumatithandiza kudziletsa komanso kuti shuga wamagazi asatsike.

Osatsimikiza kuti mungamwe bwanji? Nazi zosankha 33 zakupita.

Lolani ena kuti akuthandizeni

Kugawana kuchuluka kwamaganizidwe popanga zisankho kumathandizira kupewa kupsinjika.

Nazi zitsanzo zochepa za zomwe mungapatse ena:

• Ngati mukuvutika kukonzekera chakudya, lolani mnzanu kapena mnzanu kuti abwere ndi menyu. Mutha kuthandizira pogula zinthu.
• Funsani mnzanu wapamtima kuti akuthandizeni kusankha omwe angayimbire foni.
• Lolani mnzanuyo asankhe zithunzi zomwe angagwiritse ntchito mukamakambirana nawo ntchito.

Khalani totsegulira mkhalidwe wamaganizidwe ndi thupi lanu

Hansel anati: “Dziwani kuti nthawi zina aliyense amalephera kusankha zochita. Samalani ndi mayankho anu am'maganizo ndi akuthupi.

Kodi mukuchita zosankha mobwerezabwereza chifukwa chokhumudwa? Kodi mumapezeka kuti mumakhala ndi chizolowezi chodya zakudya zopanda pake kuti musapange chisankho chokhudza chakudya chamadzulo?

Kusunga mayankho anu kungakuthandizeni kumvetsetsa zizolowezi zomwe zimafunikira kuwongolera.

Muzisangalala ndi zisankho zanu zabwino

Mumapanga zisankho zing'onozing'ono masana osazindikira ngakhale pang'ono. Ndipo ndizo pamwamba pa zonse zazikulu, zowonekera.

Hansel amalimbikitsa kukondwerera ntchito yopanga chisankho chanzeru kapena chabwino.

Ngati mwakhomera chiwonetsero chanu kapena mukwanitsa kukonza bomba lotayikalo, pindani kumbuyo kwanu ndikukondwerera kuthekera kwanu kuthana ndi mavuto anu. Pitani kunyumba maminiti 15 koyambirira kapena mulole kuti mukhale ndi nthawi yochulukirapo mukafika kunyumba.

Mfundo yofunika

Ngati mukumva kupsa mtima, kuthedwa nzeru, kapena opanda mphamvu, mutha kukhala mukukumana ndi kutopa posankha zochita.

Onani zisankho zazikulu ndi zazing'ono zomwe mumapanga tsiku lililonse ndikuganiza momwe mungawachotsere ku equation.

Mwa kusintha zizolowezi zanu ndikukhala ndi njira zoyenera, mutha kuchepetsa nkhawa ndikukhazikika mphamvu yanu pazisankho zomwe zili zofunika kwambiri.

Cindy Lamothe ndi mtolankhani wodziyimira pawokha wokhala ku Guatemala. Amalemba zambiri zamalumikizidwe pakati pa thanzi, ukhondo, ndi sayansi yamakhalidwe amunthu. Adalembedwera The Atlantic, New York Magazine, Teen Vogue, Quartz, The Washington Post, ndi ena ambiri. Pezani iye pa cindylamothe.com.