Momwe Mungasinthire Maganizo Anu 5 Kuti Mupeze Mtendere ndi Kupezeka

Zamkati

• Njira Zolingalira za 5
• Gawo 1: Mukuwona chiyani?
• Gawo 2: Mungamve chiyani pafupi nanu?
• Gawo 3: Kodi mumamva chilichonse?
• Gawo 4: Kodi ndi chiyani chomwe chinganunkhize kapena kulawa?
• Khwerero 5: Musaiwale kupuma.
• Kodi muyenera kuyesa liti njira iyi?
• Kodi kusamala uku kumagwira ntchito bwino kwa ndani?
• Kodi mungayembekezere kumva bwanji pambuyo pake?
• Onaninso za

Zinthu zambiri zapa media media komanso zankhani masiku ano zitha kupangitsa kuti kupsinjika kukhale kwakukulu komanso mantha komanso nkhawa kuti zikhazikike pamutu panu. Ngati mukuwona kuti izi zikubwera, pali njira yosavuta yomwe ingathe kukubwezerani nthawi yomwe muli nayo komanso kutali ndi zomwe zingawopseze. Njira iyi "yokhazikitsira" ndiyofunika kuti ibweretse chidwi chanu pano, kukuthandizani kuti muziyang'ana mozungulira, ndikuchotsani nkhawa zomwe zingachitike. Bwanji? Mwa kugwiritsira ntchito mphamvu zanu zonse zisanu—kukhudza, kuona, kununkhiza, kumva, ndi kulawa. (Yokhudzana: Kuyenda kwa Yoga kwa Mphindi 20 Panyumba)

"[Njira zoyambira] zimakuthandizani kukumbutsani komwe muli," atero a Jennifer M. Gómez, Ph.D., pulofesa wothandizira ku dipatimenti yama psychology ndi Merrill Palmer Skillman Institute for Child & Family Development ku Wayne State University . "Zili ngati kumasulidwa-switch yakuzimitsa magetsi pamavuto onse ndikukhala m'malo osacheza komanso nkhawa."

Mwachindunji, kulowa m'malingaliro onse asanu ngati njira yokhazikitsira pansi kungathe kutulutsa thupi lanu kunkhondo-kapena-kuthawa-pamene dongosolo lanu lamanjenje lachifundo limalowa mopitirira muyeso, zomwe zingayambitse mphamvu, nkhawa, nkhawa, kapena chisangalalo, atero a Renee Exelbert, Ph.D., wama psychology komanso oyambitsa oyang'anira The Metamorphosis Center for Psychological and Physical Change. Mukakhala ndi mantha, simumatha kuganiza bwino, akutero Exelbert. Koma kubweretsa malingaliro anu kuzowonera, kumveka, ndi kununkhiza mozungulira mutha kukubwezerani ku bata, m'maganizo ndi mwathupi.

Ngakhale mutha kuganizira zomwe mukuwona, kukhudza, kumva, kununkhiza, kapena kulawa mwanjira ina iliyonse, Gómez akuwonetsa kutsatira njira zomwe zili pansipa kuti mupeze kalozera wosavuta kuti muyambe.

Dziyesereni nokha nthawi ina mukadzakhumudwa, kuda nkhawa, kapena kuda nkhawa momwe dziko liliri kapena mukungofuna kumva kuti mwatsopano.

Njira Zolingalira za 5

Gawo 1: Mukuwona chiyani?

Gómez anati: “Mukakhumudwa kwambiri, yesetsani kuganizira zimene mukuona pamaso panu. Kwa anthu omwe asokonezeka (monga kuponderezedwa, kusankhana mitundu, imfa ya wokondedwa, kapena zokumana nazo monga wogwira ntchito yofunikira) ndipo akuvutika kuti adziwe choti achite kapena momwe angachitire, kuyambira ndi zomwe mukuwona ndiwothandiza kwambiri, ndipo ndi imodzi mwazinthu zosavuta kuzipeza, akuwonjezera. Mutha kunena zomwe mumawona mokweza, mumutu mwanu, kapena kuzilemba (ndizokonda kwanu), koma samalani mitundu, mawonekedwe, ndi malo olumikizirana nawo pamakoma kapena mitengo kapena nyumba yomwe mumawona kutsogolo za inu.

Gawo 2: Mungamve chiyani pafupi nanu?

Kukhudza dzanja lanu kapena mkono ndi malo abwino kukhazikitsira mphamvu yakumverera, mwina popukuta dzanja lanu kapena kulifinya, akutero Gómez. Komanso, yesetsani kuzindikira momwe ziwalo zosiyanasiyana za thupi zikumvera. Kodi mapewa anu akutengapo gawo m'makutu? Kodi nsagwada zanu ndi zomata? Kodi mungathe kumasula minofu iyi? Kodi mapazi anu abzalidwa pansi? Kodi mawonekedwe apansi amamva bwanji?

Kukhudza ndi njira yokhala ndi mbali ziwiri chifukwa mutha kuyang'ana pakukhudza khungu lanu kapena khungu lanu kukhudza pamwamba, akutero. Mukamaganizira izi, mutha kupitiliza kuganizira zomwe mukuwona patsogolo panu kapena pansi pa mapazi anu kapena manja anu mukamamva izi. Khalani omasuka kudumpha pakati pa kuyang'ana kwambiri pazomwe mukumva ndi zomwe mukuwona. (Zogwirizana: Zomwe Muyenera Kudziwa Zokhudza EFT Tapping)

Gawo 3: Kodi mumamva chilichonse?

Phokoso (ndi momwe mumamvera) limatha kusiyanasiyana ndipo nthawi zina limatha kufotokozera za zoopsa zomwe zidachitika m'mbuyomu, akutero Gómez, ndichifukwa chake amalimbikitsa kuyang'ana pakuwona ndi kukhudza kaye. Koma ngati muli pamalo opanda phokoso, yesetsani kulira modekha (izi zitha kukhala zosiyana kwa munthu aliyense, koma taganizirani: mbalame zikulira kunja kapena kuchapa zovala mkati) zomwe zingakuthandizeni kuti mubwererenso pakadali pano.

Mukufuna thandizo? Mphepo ndikumveka kokoma nthawi iliyonse. Mvetserani ku mphepo yamkuntho m'mitengo, kenaka yang'anani momwe ikuwomba pakhungu lanu, ndiyeno momwe inu ndi mitengo mukudutsamo, akutero Gómez. Imeneyi ndi njira yosavuta yolumikizira mphamvu zitatu nthawi imodzi.

Nyimbo zimathanso kukufikitsani m'masiku ano. Dinani sewero pa nyimbo yodekha ndikuyesera kusiyanitsa zida zomwe mumamva munyimboyo, akutero.

Gawo 4: Kodi ndi chiyani chomwe chinganunkhize kapena kulawa?

Kununkhira ndi kununkhira kumagwiritsidwa ntchito mwadala, akutero Gómez. Mutha kuyika kandulo pafupi ndi kama wanu kapena kudya chotupitsa mukakhala ndi nkhawa kapena mukukumana ndi vuto lobwerera kuchokera ku mantha.

"Mukatayika muzowawa kapena kuyesera mwamphamvu kuti mupange njira zoyambira pansi, ndipo sizikugwira ntchito, chinachake chomwe chingalowe mu dongosolo lanu mwamsanga chingathandize," akufotokoza Gómez. Yesetsani kuchepetsa mafuta ofunikira (ie lavender) pabedi panu ngati zikukuvutani kugona. Tengani fodya mukakhala ndi nkhawa kapena kupsinjika poyesa kugona usiku.

Khwerero 5: Musaiwale kupuma.

Kulabadira zopumira ndi zotulutsa nthawi zonse zimagwira ntchito kuti zibweretse malingaliro kwakanthawi, koma zitha kuthandizanso makamaka popeza nthawi yomweyo mumangoganizira za mphamvu zanu. Mwachitsanzo, pamene mukupuma, zindikirani phokoso kapena fungo mumlengalenga. Ngati kuli chete, Gómez akuti mutha kumvera kumveka kwa mpweya wanu womwe ukulowa ndikutuluka m'mphuno kapena mkamwa. Mutha kuganizanso za kupuma kwanu ngati mankhwala otonthoza omwe akuyenda m'thupi, ndikuwonera mpweya wanu ukuchotsa yuck yonse, akutero. (Yokhudzana: 3 Kuchita Zolimbitsa Thupi Pothana ndi Kupanikizika)

Kodi muyenera kuyesa liti njira iyi?

Zowonadi, mutha kuyesa njira iyi yoganizira nthawi iliyonse yomwe mukuganiza kuti ingakhale yothandiza. Gómez akuwonetsa kuti mutha kudutsa mphamvu zanu zisanu usiku mukamakhala nokha ndipo pamapeto pake mumakhala ndi nthawi yopulumuka kuzipsinjo za tsiku ndi tsiku. Koma mutha kutsamiranso mchitidwewu mukangoyamba kuda nkhawa (ngati mukuwonera nkhani kapena kuwona zachiwawa pa TV kapena pa TV). Izi zikachitika, chokani pazenera (kapena chilichonse chomwe chikukuyambitsani) ndikungoyambitsa ndondomeko pamwambapa, poyang'ana kwambiri pazinthu zatsopano zomwe mukuwona.

Gómez anati: “Mutha kuziganizira ngati minofu imene mukupanga. Yesetsani kupyola mu mphamvu zisanu ndikuyesa kuti ndi dongosolo liti lomwe limakupindulitsani kapena ndi liti lomwe limakukhudzani kwambiri. Pamapeto pake, kukumbukira kwa minofu kumakhala kolimba ndipo kumangoyamba kusewera mukangoyamba kukhumudwa.

Kodi kusamala uku kumagwira ntchito bwino kwa ndani?

Gómez ndi Exelbert onse akuti omwe adakumanapo ndi zoopsa, monga kugwiriridwa kapena nkhanza za apolisi kapena nkhanza, atha kupindula kwambiri ndi njira yokhazikitsira izi. Ichi ndichifukwa chake zingakhale zothandiza makamaka pakali pano, kwa aliyense amene akuwona nkhanza za apolisi ndi kukondera mu nthawi yeniyeni pa TV, ndipo zimawapangitsa kukhalanso ndi moyo wakale. "Pakhoza kukhala nthawi zina pomwe mumakumana ndi zojambulapo, mtundu wina wamakanema omwe amaseweredwa pamutu panu chochitika chomwecho, kotero kuti ngakhale chochitikacho chidayimitsidwa, mutha kuchiwona ngati chatsopano," akufotokoza Gómez. "Kuganizira zomwe mukuwona, kumva, kapena kununkhiza kumakupatsani inu pakalipano," ndikutuluka.

Ngakhale simunakumanepo ndi zoopsa, komabe, njirayi ingagwire ntchito zopanikizika za tsiku ndi tsiku kapena nthawi yomwe mukulira, monga mukakonzekera msonkhano waukulu kapena msonkhano wovuta, akuwonjezera.

Kodi mungayembekezere kumva bwanji pambuyo pake?

Mwachiyembekezo, osachita mantha komanso omasuka. Koma zingatenge chizolowezi. Moyo umadzazidwa ndi zosokoneza, monga momwe mungagwiritsire ntchito njira iliyonse yolingalira, kugwiritsira ntchito njira zanu zisanu kungakhale kovuta poyamba. Koma chitani mokwanira ndipo mudzazindikira kuti nthawi zambiri zimakhala zothandiza.

Ingokumbukirani: Palibe vuto kupuma ndi kumangoyang'ana nokha pamene malingaliro ndi thupi lanu zikuzifuna. Anthu ena amaiwala kudzipatsa tulo kuti akapumule zinthu zikavuta, atero a Gómez. Palibe munthu amene angakonze zonse zomwe zikuchitika pakali pano, koma kutenga nthawi yoganizira za thanzi lanu ndi chinthu chomwe mungathe kuchilamulira. "Dziko silingaipirenso ngati mutadzitengera theka la ola nokha," akutero.

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