Kodi Kukhala Ndi Maganizo Abwino Kumathandizadi?

Zamkati

• Kumvetsetsa Bwino Chiyembekezo
• Kusiyanitsa Maganizo ndi WOOP
• Onaninso za

Tonse tamva nkhani zamphamvu zakuganiza motere: Anthu omwe amati kukhala ndi mtima wathunthu wagalasi adawathandiza kuchita chilichonse kuchokera kumphamvu mpaka mphindi zochepa zapitazi kuti athane ndi matenda ofooketsa monga khansa.

Kafukufuku wina amagwiriziranso lingaliroli. Anthu omwe adakumana ndi vuto la mtima anali opambana kwambiri pakuchira ngati amaganiziridwa kuti ali ndi chiyembekezo, malinga ndi kafukufuku waposachedwa wochokera ku Massachusetts General Hospital ku Boston Sayansi ina yapeza kuti anthu omwe ali ndi chiyembekezo amakhala ndi mayankho abwino achilengedwe ku mahomoni opsinjika a cortisol kuposa omwe alibe chiyembekezo. Ndipo kafukufuku wina wochokera ku 2000 yemwe adasanthula nyuzipepala za masisitere adapeza kuti malingaliro achisangalalo, monga tawonera m'malemba a alongo, amalumikizidwa kwambiri ndi moyo wautali. (Onani The Health Benefits of Being Optimist vs. a Pessimist.)

Koma kodi kungakhaledi kuti kukhala ndi maganizo osangalala kungakuthandizeni kuthetsa mavuto m’moyo?

Kumvetsetsa Bwino Chiyembekezo

Tsoka ilo, sindicho kwathunthu nkhani. Pomwe, kawirikawiri, kafukufuku amatsimikizira kuti oganiza bwino amakhala ndi moyo wautali, amawona ntchito zambiri komanso kupambana pamaubwenzi, ndikusangalala ndi thanzi labwino, malingaliro oterewa amatipatsanso mwayi wochitapo kanthu moyenera: kutsatira malamulo a madokotala, kudya bwino, komanso kuchita masewera olimbitsa thupi.

"Mawu oti" chiyembekezo "amatayika kwambiri ngati kungoganiza zabwino, koma tanthauzo lake ndikulingalira kuti tikakumana ndi zoyipa, timayembekezera zabwino - ndipo timakhulupirira kuti machitidwe athu amafunika," akutero a Michelle Gielan, woyambitsa wa Institute for Applied Positive Research komanso wolemba wa Kuwulutsa Chimwemwe.

Nenani kuti vuto ndi matenda. Othandizira atha kukhulupirira kuti pali zomwe mungachite kuti muchepetse zovuta zanu-ndipo zomwe mumachita (kutsatira madokotala, kudya moyenera, kutsatira mankhwala) kumatha kubweretsa zotsatira zabwino, Gielan akutero. Ngakhale wokayika atha kuchita ena Mwa mikhalidwe imeneyi, ndikuwona dziko lapansi, amathanso kudumpha njira zazikulu zomwe zingabweretse zotsatira zabwino, akufotokoza.

Kusiyanitsa Maganizo ndi WOOP

M'buku lake, Kuganiziranso Maganizo Abwino: Mkati mwa Sayansi Yatsopano Yolimbikitsa, Gabriele Oettingen, Ph.D., pulofesa wama psychology ku New York University ndi University of Hamburg, akufotokoza lingaliro ili lamaloto osangalala osakwanira: Kungolota zokhumba zanu, kafukufuku waposachedwa akuwonetsa, sizikuthandizani kukwaniritsa iwo. Kuti mupindule ndi malingaliro osangalatsa, m'malo mwake, muyenera kukhala ndi dongosolo-ndipo muyenera kuchitapo kanthu.

Chifukwa chake adapanga chinthu chotchedwa "kusiyanitsa m'malingaliro": njira yowonera yomwe imakhala ndikuwona cholinga chanu; kusonyeza zotsatira zabwino zogwirizana ndi cholinga chimenecho; Kuwona zovuta zilizonse zomwe mungakumane nazo; ndi kuganizira ngati mwakumana ndi vuto, mmene mungagonjetsere mmbuyo.

Nenani kuti mukufuna kuchita zambiri - mutha kuwona zotsatira zanu kukhala zowoneka bwino. Yang'anani pa zotulukapozo ndikulingalira. Kenako, yambani kulingalira za cholepheretsa nambala yanu yoyamba kuti mufike ku malo ochitira masewera olimbitsa thupi - mwina ndi njira yanu yotanganidwa kwambiri. Ganizilani za vuto limenelo. Kenako, khazikitsani vuto lanu ndi mawu oti "ngati-ndiye", monga: "Ndikakhala wotanganidwa, ndiye kuti ndichita XYZ." (Ndipo Kuchulukitsa Koyeserera Komwe Mukufunikira Kutengera Zolinga Zanu.)

Njirayi, yopangidwa ndi Oettingen, imatchedwa WOOP-wish, zotsatira, zopinga, dongosolo, akutero. (Mutha kuyeserera nokha apa.) WOOP imangotenga mphindi zisanu pagawo ndipo ndi njira yodziwikiratu yomwe imagwira ntchito kudzera m'mabungwe osazindikira, Oettingen akuti. "Ndi njira yofanizira-ndipo aliyense akhoza kujambula."

Chifukwa chiyani zimagwira ntchito? Chifukwa zimakubwezerani ku zenizeni. Kuganizira za zovuta zomwe mungakhale nazo komanso zomwe mungachite zomwe zingakulepheretseni kukwaniritsa cholinga chanu zimakupatsirani chidziwitso chatsiku ndi tsiku-ndipo mwachiyembekezo mukukuwunikirani zomwe mungachite kuti mudutse zotchinga.

WOOP imathandizidwanso ndi ma data angapo. Oettingen akuti anthu omwe amachita WOOP pankhani yodyera bwino amadya zipatso ndi ndiwo zamasamba zambiri; omwe amagwira ntchito pazolimbitsa thupi pogwiritsa ntchito njira yolimbitsa thupi kwambiri; komanso odwala sitiroko amene amachita masewera olimbitsa thupi amakhala okangalika komanso amaonda kuposa omwe sachita. (Tili ndi Maupangiri Ovomerezeka Othandizira Othandizira Osathanso.)

Mutha Kuphunzira Kukhala Osangalala

Kutaya chiyembekezo mwachilengedwe? Kupitilira WOOP-ndikuwonetsetsa kuti mumayang'ana kwambiri pamakhalidwe abwino kwa inu-ndikofunikira kudziwa kuti malingaliro anu pa moyo ndi osinthika. Kusintha ndi zotheka, akutero Gielan. Yambani ndi zizolowezi zitatu izi za anthu oyembekezera kwambiri.

• Khalani othokoza. Mu kafukufuku wa 2003, ofufuza adagawa anthu m'magulu atatu osiyanasiyana: gulu lomwe lidalemba zomwe amathokoza, lina lolemba zovuta za sabata, ndi lina lomwe lidalemba zochitika zosalowerera ndale. Zotsatira zake: Mu masabata ochepa chabe, anthu omwe adalemba zomwe amawathokoza anali ndi chiyembekezo ndipo adagwiritsa ntchito kuposa magulu ena awiriwo.
• Khalani ndi zolinga zing'onozing'ono. Okhulupirira zinthu zabwino angakhale ndi mwayi wopeza madalitso a thanzi la kuganiza mosangalala, koma amachitanso zinthu zing’onozing’ono zimene zimawasonyeza kuti khalidwe lawo n’lofunika, akutero Gielan. Kuthamanga mailo, mwachitsanzo, sikungakhale cholinga chachikulu kwa anthu ena, koma ndichinthu chomwe chimayendetsedwa ndikuti mutha kuwona zotsatira zakulimbikitsani kuti mupitilize kuphunzira kapena kumenya masewera olimbitsa thupi.
• Journal. Kwa mphindi ziwiri patsiku, lembani zomwe mudakumana nazo m'maola 24 apitawa-kuphatikizapo zonse zomwe mungakumbukire monga komwe munali, zomwe munamva, ndi zomwe zidachitika, akutero Gielan. "Mukupangitsa ubongo wanu kuyambiranso zomwe zachitika, ndikuzilimbikitsa ndi malingaliro abwino, omwe amatha kumasula dopamine," akutero Gielan. Gwiritsani ntchito mwayiwu pomenya njira yopita ku ulalo: Dopamine imalumikizidwa kwambiri ndi zolimbikitsa komanso zopindulitsa. (PS Njira iyi Yoganizira Bwino Ingapangitse Kumamatira ku Zizoloŵezi Zathanzi Kukhala Kosavuta Kwambiri.)

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