Ubwino Wathanzi Wokhala Wochita Zochita, Malinga ndi Akatswiri a Psychologists

Zamkati

• Kusintha Kumabwera Mosavuta
• Chidaliro Chanu Chimasintha
• Malingaliro Akuyenda Akutha
• Moyo Uli Wokhutiritsa Kwambiri
• Onaninso za

Kukwera mapiri. Kudumphadumpha. Kusaka. Izi ndi zinthu zomwe zimatha kubwera m'maganizo mukamaganiza zopita.

Koma ndizosiyana kwa aliyense, akutero Frank Farley, Ph.D., pulofesa ku Temple University komanso pulezidenti wakale wa American Psychological Association. Kwa anthu ena, kufunafuna chisangalalo kumaphatikizapo zovuta zamaganizidwe, monga kupanga zaluso kapena kupeza njira zothetsera mavuto. (Zogwirizana: Momwe Mungagwiritsire Ntchito Maulendo Kuti Muyambire Kuyenda Bwino)

Kaya ndi zathupi kapena zamaganizidwe, machitidwe okonda kuchita masewerawa amatipangitsa kumva bwino: Zimatentha madera omwewo aubongo omwe kulandira mphotho kumatero, malinga ndi kafukufuku munyuzipepala. Neuroni. Ichi ndichifukwa chake tili olimbikitsidwa kuyesa zinthu zatsopano ngakhale zitakhala zowopsa, atero wolemba kafukufuku Bianca Wittmann, Ph.D., wa Center for Mind, Brain, and Behaeve, University of Marburg, ndi University Justus Liebig Giessen ku Germany.

Popita nthawi, zochitika zowoneka bwino zitha kusintha thanzi lanu, atero Abigail Marsh, Ph.D., pulofesa wama psychology ndi neuroscience ku Georgetown University komanso wolemba Chochititsa mantha. Izi ndichifukwa choti mumaphunzira nthawi zonse, zomwe zimapanga ma synapses atsopano ndikulimbitsa zomwe zilipo kale, njira yotchedwa neuroplasticity, akutero. Izi zitha kupangitsa ubongo wanu kukhala wakuthwa.

Ndipo ndicho chimodzi chabe mwa zinthu zambiri zosangalatsa zomwe zimakuchitirani. Nazi zinthu zina zinayi zofunika kwambiri pofunafuna zosangalatsa.

Kusintha Kumabwera Mosavuta

Anthu omwe amakopeka ndi zochitika zosangalatsa amakhala ndi kulekerera kwakukulu pakutsimikizika, atero Farley. Amasangalala kuchita zinthu zosazolowereka, mwachibadwa amakhala ndi chidwi chofuna kudziwa za dziko lapansi, ndipo amasintha mwanzeru kuti asinthe m'malo moopa.

Kuti mukulitse khalidweli mwa inu nokha, fufuzani zochitika zomwe zingakukondweretseni, kaya ndikuchita zojambula pa intaneti kapena kulembetsa zolimbitsa thupi zomwe simunachitepo, akutero. Pambuyo pake, limbikitsani zochitikazo m'maganizo mwanu poganizira zomwe mudapindulapo: kukumana ndi anthu atsopano, kuphunzira maluso, kupitilira mantha anu. Kuganizira njira zomwe mwapezerapo mwayi kudzakuthandizani kudziona ngati munthu wokonda kuchita zinthu zambiri, zomwe zingakupangitseni kukhala olimba mtima m'tsogolomu. (Onani: Mmene Mungadzitetezere Kuti Mukhale Wamphamvu, Wathanzi, Ndiponso Wachimwemwe)

Chidaliro Chanu Chimasintha

Kuchita nawo masewera olimbitsa thupi a adrenaline kumatha kubweretsa magawo apamwamba azomwe akatswiri amatcha kuti kuchita bwino, kapena kukhulupirira luso lanu, kafukufuku akuwonetsa. Zosangalatsa zina - kuthamangira maudindo aboma, kuchita bwino ku kalabu yamasewera am'deralo, kutenga maphunziro oimba - kumakulitsa chidaliro chanu, akutero Farley. Mukamayesetsa kupitilira malo anu abwino ndikunyadira nokha potero, mumadzidalira kwambiri.

Malingaliro Akuyenda Akutha

Mukakhala m'derali, kutanthauza kuti mumangoyang'ana kwambiri komanso otanganidwa, china chilichonse kupatula zomwe mumayang'ana kwambiri chimatha, ndipo kukhala ndi moyo wabwino kumayamba. Marsh anati: “Nthawi yake yatha, mwadzipatula. Mkhalidwe wokonda kumva bwinowu umadziwika kuti kutuluka, ndipo kafukufuku akuwonetsa kuti omwe akuchita nawo masewera othamanga amatha kuchita izi. Mukayang'ana ubongo wathu mumayendedwe othamanga, mutha kuwona ma spikes a dopamine, omwe amalumikizidwa ndi chibwenzi komanso chisangalalo, akutero Marsh. Ngakhale zili bwino, malingaliro abwino amatha kupitilira ntchitoyo.

Moyo Uli Wokhutiritsa Kwambiri

Anthu obwera nthawi zambiri amakhala ndi malingaliro okhutira ndi momwe akukhalira ndi moyo wawo. "Amakhala ndi lingaliro lakukula," akutero Farley. Ofufuza omwe aphunzira zodabwitsazi akuti kuchita nawo china chake chovuta kumayenderana ndi chisangalalo, ndikuti ngakhale zitakhala zovuta, kuzichita kumabweretsa chisangalalo.

Phunziro apa: Osazengereza. Sankhani china chake chomwe nthawi zonse mumachokapo, ndikulumbira kuti mugonjetsa. Chitani izi pang'ono, atero a Marsh. Izi zidzakuthandizani pang'onopang'ono kukulitsa mphamvu zanu zamaganizidwe. Chofunikanso: kudziphunzitsani kuti mupumule pamalingaliro. Kuchita masewera olimbitsa thupi pafupipafupi komanso kusinkhasinkha kudzakuthandizani kuchepetsa nkhawa ndikupeza zovuta.

Shape Magazine, nkhani ya June 2020

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