Ma Hacks a 6 Tsiku Ndi Tsiku Omwe Amathandizira Kuthetsa Nkhawa Zogwira Ntchito

Zamkati

• 1. Zindikirani zomwe muli nazo
• 2. Pangani anzanu ndi mantha anu
• 3. Gwirizaninso ndi thupi lanu
• 4. Khalani ndi mawu, ndikuzigwiritsa ntchito tsiku lililonse
• 5. Phunzirani momwe mungadzitetezere nokha
• 6. Pangani gulu lothandizira
• Kusuntha: 15 Minute Yoga Flow for nkhawa

Mukayang'ana "wopitilira muyeso" mudikishonale, mutha kupeza chithunzi changa pomwe tanthauzo liyenera kukhala. Ndinakulira mdera lina ku Washington, D.C., ndipo ndimachokera ku liwiro lake, lotengeka kwambiri. Ndinapita ku koleji yapamwamba kwambiri ndipo ndinamaliza maphunziro a Phi Beta Kappa, magna cum laude.

Ndipo, pazaka zanga zonse zogwira ntchito, ndapambana pantchito iliyonse yomwe ndagwira. Nthawi zambiri ndimakhala woyamba kufika komanso womaliza kuchoka muofesi. Mndandanda wazomwe ndimachita zinali zadongosolo kwambiri (komanso zodindidwa kwambiri). Ndimasewera timu, ndimayankhula pagulu, ndipo ndimadziwa zoyenera kunena kapena kuchita kuti ndisangalatse anthu omwe ali pafupi nane.

Zikumveka zabwino, sichoncho?

Kupatula 99.9 peresenti ya anzanga ogwira nawo ntchito komanso oyang'anira sanadziwe kuti ndimakhalanso ndi nkhawa yanthawi zonse. Kuda nkhawa kumakhudza pafupifupi 19 peresenti ya achikulire ku United States chaka chilichonse. Ngakhale ena amakhala oundana ndi nkhawa, ndimayendetsedwa ndi iyo pa miliyoni mailosi pa ola limodzi. Mtundu wanga wamavuto ndimakhala "wogwira ntchito kwambiri," kutanthauza kuti zisonyezo zanga zimabisidwa mopambanitsa, mopitirira muyeso, ndikuchita mopitirira muyeso.

Kwa nthawi yayitali, sindinazindikire kuti kugwira ntchito molimbika komanso kusamala kwambiri kumanditopetsa. Amawoneka ngati mawonekedwe abwino, osati zizindikilo za matenda, zomwe ndizomwe zimapangitsa kuti zikhale zovuta kuziwona.

“Ayi
ngakhale ndimagwira ntchito molimbika kapena momwe ndinkanyadira ndi zomwe ndakwanitsa, kuda nkhawa
mbali inayake ya ubongo wanga inkandifunafuna, kundidzudzula, ndi kunditeteza. ”

Koma ndimakhala ndi nkhawa yantchito yayikulu, kupambana sikungakhale kokwanira kutonthoza mantha. Pachithunzi chilichonse changwiro komanso pulojekiti yopanda chilema panali vuto lalikulu. Ndinkadziimba mlandu kuti sindinachite zokwanira, kapena sindinachite msanga, kapena sindinachite bwino mokwanira. Ndinkangokhalira kukondweretsedwa ndi ena ndipo ndinakhala maola ochuluka ndikuyesera kuchita zinthu zosatheka zomwe nkhawa zanga zidapanga. Ngakhale ndimagwira ntchito molimbika bwanji kapena ndikunyadira zomwe ndakwanitsa, gawo lamaubongo anga limandipenda, kundidzudzula, komanso kundiyang'anira.

Ndipo, koposa zonse, ndidavutika mwakachetechete. Sindinauze anzanga ogwira nawo ntchito kapena oyang'anira. Kuopa kwanga kuweruzidwa komanso kusamvetsetsa kunali kwakukulu. Njira yokhayo yomwe ndimadziwira kuthana ndi zizindikilo zanga inali kuyeserera pang'ono osachedwetsa.

Nkhawa inali pampando wa dalaivala pazaka 10 zoyambirira za ntchito yanga, zomwe zidanditengera paulendo wowopsa komanso wopanda nkhawa ndi ena ambiri komanso otsika kwambiri… Sitimayo idachoka pazitsulo zaka zingapo zapitazo pomwe ndidadzipeza nditsikira mavuto azaumoyo.

Chifukwa cha chithandizo chamankhwala, mankhwala, komanso khama lalikulu, ndazindikira kuti ndili ndi nkhawa yayikulu. Lero ndikuzindikira malingaliro anga ndi machitidwe anga ndipo ndimagwiritsa ntchito maluso kuti ndithandizire ndikadzimva kuti ndikulowetsedwa munthawi ya nkhawa.

Ma hacks asanu ndi limodzi otsatirawa amachokera m'zochitika zanga.

1. Zindikirani zomwe muli nazo

“Maganizo
Matenda ali mbali ina ya chilengedwe, ndipo ndimayesetsa kukumbukira kuganizira nkhawa yanga
monga momwe ndingachitire ndi thupi lina lililonse. Izi zimandithandiza kuti ndisakhale ndi nkhawa
momwe ndikumvera ndikudandaula. ”

Kodi mukudziwa zizindikiro zakukhala ndi nkhawa kwambiri? Ngati simutero, dziwani bwino. Ngati mumatero, mvetsetsani ndikuvomereza momwe amakukhudzirani. Kuda nkhawa kumapangitsa ubongo wathu kukhala wochuluka kwambiri. “Bwanji, bwanji, bwanji ndikumva chonchi?” Nthawi zina, timakhala ndi yankho losavuta: "Chifukwa timakhala ndi nkhawa." Kungodziwikiranso pa chisankho chosavuta, kukonzekera msonkhano, kapena kuganizira kwambiri zokambirana nthawi zambiri sikutanthauza china chilichonse kuposa kuti nkhawa yanga ikuyenda bwino.

Matenda amisala ndi mbali ina ya chilengedwe, ndipo ndimayesetsa kukumbukira kuganizira nkhawa zanga monga momwe ndingaganizire mthupi lina lililonse. Izi zimandithandiza kuti ndisiye kuda nkhawa kuti ndikumva bwanji ndikudutsa. Ndimadziuza kuti, "Ndili ndi nkhawa ndipo zili bwino." Nditha kuvomereza kuti lero ndizovuta kwambiri ndipo ndimangoyang'ana mphamvu zanga momwe ndingadzithandizire.

2. Pangani anzanu ndi mantha anu

Ngati muli ndi nkhawa, mnzanu amakhala wamantha. Simungakonde, koma ndi gawo la moyo wanu. Ndipo zimalimbikitsa kwambiri zomwe mumachita. Kodi mwaima kuti muganizire za mantha anu? Kodi mwalumikiza izi ku zokumana nazo zakale zomwe mwina zimakuwuzani kuti simuli anzeru kapena opambana mokwanira? Chifukwa chiyani mukuyang'ana kwambiri kuvomerezedwa ndi ena?

Zanga, nkhawa sizinganyalanyazidwe kapena kunyengezera kutali. Mothandizidwa ndi dokotala, ndinayima kuti ndiyang'ane mantha anga pankhope. M'malo moidyetsa ndi nkhawa zambiri, ndimagwira ntchito kuti ndimvetsetse komwe imachokera.

Mwachitsanzo, ndikutha kuzindikira kuti mantha anga samangokhala ndi chiwonetsero cha nyenyezi koma ndikufunika kokondedwa ndi kuvomerezedwa. Kuzindikira uku kwandichotsera mphamvu zina zomwe ndili nazo pa ine.

Nditayamba kuzimvetsa, mantha anga adayamba kukhala owopsa, ndipo ndidatha kulumikizana pakati pamantha ndi momwe ndimakhalira pantchito.

3. Gwirizaninso ndi thupi lanu

"Ndimatenga
timayenda panja, nthawi zina panthawi yopuma. Ndimachita masewera olimbitsa thupi. Ndimapanga yoga. Ndipo liti
Ndimakhala wotanganidwa kwambiri kapena wotopetsedwa… Ndimachita izi. Chifukwa ndikufuna
ngakhale zitakhala kwa mphindi 10 kapena 15 zokha ”

Kuda nkhawa kumangokhala kwakuthupi monganso kwamaganizidwe. Anthu omwe ali ndi nkhawa yayikulu amakhala m'mutu mwawo ndipo zimawavuta kuti azingoganiza mwamantha. Ndinkakonda kukhala maola 10 mpaka 12 kuofesi tsiku lililonse, ndipo sindimachita masewera olimbitsa thupi. Ndimamva kukhala wokakamira, mwakuthupi komanso mwamaganizidwe. Chofunikira kwambiri m'mene ndimathanirana ndi zipsinjo zanga lero ndikulumikizananso ndi thupi langa.

Ndimagwiritsa ntchito kupuma kwambiri tsiku lonse, tsiku lililonse. Kaya ndili pamisonkhano, pakompyuta yanga, kapena ndikuyendetsa galimoto pamsewu, ndimatha kupuma pang'onopang'ono, kuti ndipereke mpweya wochuluka, kupumula minofu yanga, ndikuchepetsa kuthamanga kwa magazi. Ndikutambasula pa desiki yanga. Ndimayenda panja, nthawi zina panthawi yopuma. Ndimachita masewera olimbitsa thupi. Ndimapanga yoga.

Ndipo ndikakhala wotanganidwa kwambiri kapena wopanikizika kwambiri… ndimachita izi. Chifukwa ndimazifuna, ngakhale zitakhala kwa mphindi 10 kapena 15 zokha. Kukhala ndi ubale wathanzi ndi thupi langa kumandichotsa pamutu panga ndikumayendetsa mphamvu zanga zamanjenje m'njira yabwino.

4. Khalani ndi mawu, ndikuzigwiritsa ntchito tsiku lililonse

Ndaphunzira momwe ndingayankhire poopa. Mawu oti-pang'ono-pang'ono mkati akayamba kundiuza kuti sindine okwanira kapena ndikufunika kudzikakamiza kwambiri, ndapanga mawu ochepa oti ndibwererenso:

"Yemwe ndili pakadali pano ndi wokwanira kwa ine."

"Ndikuchita zonse zomwe ndingathe."

"Sindine wangwiro ndipo ndimadzikonda ndekha chifukwa cha zomwe ndili."

"Ndiyenera kudzisamalira ndekha."

Chida ichi chimathandiza makamaka pothana ndi chizindikiritso chovuta cha nkhawa yayikulu: kuchita bwino zinthu. Kukhala ndi mantra kumalimbikitsa, ndipo kumandipatsa mwayi wodziyang'anira ndikuthana ndi nkhawa nthawi yomweyo. Ndimakumbukira kuti ndili ndi mawu ndipo zomwe ndikufunikira ndizofunikira, makamaka zikafika pathanzi langa.

5. Phunzirani momwe mungadzitetezere nokha

“Pamene ine
kuyamba kutengeka ndikuyang'ana uku ndi uku, mmbuyo ndi mtsogolo, ndimayima. Ndimadzipanga ndekha
Chotsani chilichonse chimene chikundiyambitsa nkhaŵa. ”

Kuda nkhawa kumachepa chifukwa cha nkhawa, ngati chimphona chachikulu cha snowball chomwe chikugudubuzika kutsika. Mukazindikira zizindikilo zanu, mutha kuphunzira momwe mungachitire zikawonekera, ndikuchoka musanalowerere.

Zimandivuta kupanga zisankho, kaya akupanga bulosha kapena kusankha chotsuka chotsukira mbale. Ndikayamba kutengeka ndikuyang'ana uku ndi uku, mmbuyo ndi mtsogolo, ndimayima. Ndimadzipangitsa kuchoka pa chilichonse chomwe chimayambitsa nkhawa yanga.

Chida chimodzi chomwe ndimagwiritsa ntchito ndi powerengetsera nthawi. Powerengera nthawi ikachoka, ndimadziyankhira ndekha ndikuchokapo. Ngati ndakhala ndimakhala ndi sabata yopanikizika kwambiri kuntchito, sindimatsatira izi kumapeto kwa sabata. Izi zitha kutanthauza kuti "Ayi" ndikukhumudwitsa wina, koma ndiyenera kuyika patsogolo thanzi langa. Ndazindikira zochitika kunja kwa ntchito zomwe zimandilimbikitsa, ndipo ndimakhala ndi nthawi yoti ndizichita.

Kuphunzira momwe ndingasinthire momwe ndikumvera ndikulimbana ndi nkhawa ndikofunikira pakuthana ndi zofooka zanga, ndikuchepetsa nkhawa yanga yonse.

6. Pangani gulu lothandizira

Chimodzi mwa mantha anga akulu chinali kuuza anthu kuntchito nkhawa zanga. Ndidawopa kuuza anthu omwe ndimakhala nawo pafupi kuti ndimachita mantha - kukambirana zamaganizidwe olakwika! Ndikhoza kukhala ndi malingaliro akuda ndi oyera osawuza aliyense kapena kuuza aliyense. Koma ndidaphunzira kuti pakati pali wathanzi.

Ndinafikira anthu ochepa kuofesi omwe ndimakhala omasuka kucheza nawo. Zimathandizadi kuti muzitha kulankhula ndi munthu m'modzi kapena awiri mukakhala ndi tsiku loipa. Izi zidandipanikiza kwambiri, popeza sindinkagwiranso ntchito tsiku lililonse ndi munthu wokhala ndi chiyembekezo. Kupanga gulu laling'ono lothandizira inali gawo loyamba pakupanga ine zenizeni, pantchito yanga komanso m'moyo wanga.

Ndidapezanso kuti kutseguka kwanga kumagwira ntchito mbali zonse ziwiri, chifukwa posakhalitsa ndidazindikira kuti anzanga amabwera kwa ine, zomwe zidandipangitsa kuti ndikhale wosangalala ndi lingaliro langa lotseguka.

Ma hacks onse asanu ndi limodziwa amatha kuphatikizidwa kukhala chida chogwiritsira ntchito nkhawa kwambiri. Kaya ndili kuntchito kapena kunyumba kapena kunja ndi anzanga, ndimatha kugwiritsa ntchito maluso amenewa kuti ndidzipezenso pampando woyendetsa. Kuphunzira kuthana ndi nkhawa sikuchitika mwadzidzidzi, zomwe timalemba A zimatha kukhala zokhumudwitsa. Koma ndili ndi chidaliro kuti ngati nditaika gawo locheperako la mphamvu zochulukirapo kukhala bwino, zotsatira zake zidzakhala zabwino.

Kusuntha: 15 Minute Yoga Flow for nkhawa

Amy Marlow amakhala ndi nkhawa yayikulu komanso matenda amisala wamba, ndipo ndi mlembi wa Blue Light Blue, yemwe adatchulidwa kuti ndi amodzi mwamabuku athu abwino kwambiri.