Momwe Mungakhalire Osangalala

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Ngakhale tonsefe timadziwa kuti chisangalalo ndi chiyani, kuchipeza ndichinsinsi kwa ambiri a ife. Mwakutero ndizosowa, chisangalalo chomwe chimadzala pomwe zinthu zili bwino. Koma kafukufuku waposachedwapa akusonyeza kuti chimwemwe chili mmanja mwanu. Mutha kuyilimbitsa ndikuikulitsa, ngati minofu, mpaka mutha kuyitanitsa nthawi iliyonse - ngakhale mutakhala ndi chiyembekezo chopanda kanthu. Dan Baker, Ph.D., mkulu woyambitsa wa Life Enhancement Programme ku Canyon Ranch, ku Tucson, Dan Baker, Ph.D. , Arizona. "Ndi zotsatira zoyipa zokhala ndi cholinga, kuyimirira zomwe mumakhulupirira, ndikukweza kuthekera kwanu kwathunthu." Potero, mutha kukweza osati malingaliro anu okha, komanso thanzi lanu. Mwamwayi, imodzi mwa njira zosavuta zopezera chimwemwe ndikusiya zodetsa nkhawa za tsiku ndi tsiku ndikungoyang'ana zing'onozing'ono m'moyo zomwe zimabweretsa chisangalalo. Kuti zikhale zosavuta kwa inu, taphatikiza njira 10 zosavuta kutsatira.

Sewerani mphamvu zanu

"Mukamayesetsa kukhala okhutira, ndibwino kuti muziyang'ana kwambiri zomwe muli nazo m'malo mongoyesetsa kubweza zolakwa zanu," akutero a M.J. Ryan, wolemba Zolimbikitsa zaumoyo wa 365 ndi chisangalalo. Ngati simukudziwa komwe maluso anu ali, samalani zoyamikiridwa zomwe mumalandira. Kodi anthu kuntchito amati mumadziwa malipoti? Ngati ndi choncho, fufuzani mwayi wolemba. Komanso, khalani omasuka kukambirana za ukadaulo womwe muli nawo. Ngati gulu lanu likufuna kulengeza mwambowu ndipo mwaphunzira zamankhwala ku koleji, lankhulani! Kuwonetsa chidaliro ndikuchichirikiza ndikuchitapo kanthu-kumalola kuti ena akuwoneni bwino, zomwe zimapangitsa kuti zinthu ziziyenda bwino, atero a Baker a Canyon Ranch. Mukamalankhula zambiri za mfundo zanu zamphamvu, zimakhala zenizeni, mumamva bwino, ndipo mumakhala ndi mwayi wopitirizabe kupititsa patsogolo phazi lanu.

Pezani zosangalatsa

Ngati mwazindikira kuti kuchita masewera olimbitsa thupi kungakupangitseni kukhala okhutira koma mukuvutikira kuyika pulogalamu yanu yodzaza, ganizirani izi: "Kupanga zinthu kumathandiza anthu kuti azolowere moyo powapangitsa kukhala osinthika komanso omasuka ku zochitika," akutero Dean Keith Simonton, Ph. .D. "Izinso zimalimbikitsa kudzidalira ndi kukhutira." Popeza maubwino amachokera pakuchita izi osati pamalonda, simuyenera kujambula ngati Picasso kuti mumve bwino. Ngati kalasi yojambula ikuwoneka yolakalaka kwambiri, onjezani "ola lotseguka" ku tsiku lanu kangapo pa sabata, akutero Simonton. Nthawi imeneyo, yesani china chake chomwe chimakupangitsani chidwi; mwina kuphika chinsinsi chatsopano kapena kuwerenga ndakatulo. Njira ina yowonjezerera malingaliro anu ndikusintha chizolowezi chanu. Yesani malo odyera ena kapena sewera konsati osati kanema. Siyani zopera za tsiku ndi tsiku ndikuwona momwe malingaliro anu amakulira-ndipo chisangalalo chanu chikukwera.

Chepetsani moyo wanu

Ndalama sizigula chisangalalo. M'malo mwake, mtanda wowonjezera umangolephera kubweretsa chisangalalo zosowa zofunika zikakwaniritsidwa, umalepheretsadi. "Anthu omwe amati kupanga ndalama zambiri ndikofunikira kwa iwo atha kukhala ndi nkhawa, nkhawa, komanso kupweteka mutu - ndipo sanganene kuti ali okhutira ndi miyoyo yawo," atero a Tim Kasser, Ph.D., wolemba Mtengo Wokondetsa Chuma. Malinga ndi kafukufuku wa Kasser, kulemera kwa nthawi- kumverera kuti muli ndi nthawi yokwanira yochita zinthu zomwe mukufuna-ndilo lingaliro labwino la moyo wokhutitsidwa kuposa ndalama. Pofuna kupewa kuganizira zinthu zakuthupi, ponyani makataloumu m'nkhokwe yobwezereranso zinthu musanazidutse, kapena funsani mnzanu kuti mukamwe tiyi m'malo mopita kumsika. Ndipo ngati kuthamangira komweko komwe mumapeza pogula chovala chatsopano kumalowererapo, ingokumbukirani: "Zosangalatsa zimenezo zimangobweretsa chisangalalo chomwe chimatha msanga," akutero Kasser. "Kuti mukwaniritse zokhutira kwamuyaya, muyenera kuyang'ana pazomwe mwakumana nazo, osati zinthu."

Sankhani, kenako pitirizani

Zocheperako ndizofunika kwambiri pazisankho. Zosankha zambiri zimatha kukufooketsani, kukupangitsani kupanga chisankho cholakwika, kapena kukusiyani mukudziganizira nokha. Kafukufuku waposachedwa wofalitsidwa mu Journal of Consumer Research anapeza kuti m'masitolo ochepa omwe anthu amapitako, ndizosavuta kwa iwo kupanga zisankho-komanso zomwe akumva. "Tikaganiza kuti pali njira ina yowoneka bwino kunjaku, ngakhale zosankha zathu zabwino zimatisiya osakhutira," akutero Barry Schwartz, Ph.D. Chododometsa Chosankha. "Anthu omwe amapitiliza kufunafuna zabwino zonse-kaya ndi ntchito, wokwatirana naye, kapena laputopu-amakhala opanikizika komanso osakwaniritsidwa." Kuti muchepetse nkhawa, musabwererenso chisankho mukapanga. "Zineneni nokha kuti zabwino zokwanira ndi zabwino," akutero Schwartz. "Pitirizani kubwereza mawuwo kufikira mutakhulupirira. Poyamba zikhala zosokoneza, koma pakatha milungu ingapo, mudzamasulidwa." Pomaliza, chepetsani zosankha zanu mwachisawawa-kaya mukufufuza wokwatirana naye kapena wokwatirana naye yekha. "Pangani lamulo: 'Mbiri zitatu pa intaneti ndipo ndimasankha, kapena masitolo awiri ndipo ndasankha.' Mapeto a nkhani. "

Vomerezani kuti anthu ena sadzakukondani

Ayi, sikophweka kulimbana ndi lingaliro lakuti mkaziyo ma cubicle atatu pamwamba sangawoneke ngati akutentha kwa inu. Koma ngati mupitiliza kuda nkhawa ndi izi, zikubweretsani pansi-ndipo sizisintha malingaliro ake. Ngakhale kuti mabwenzi amapanikizika, maubwenzi osayenerera amatha kukhala zotchinga zenizeni ku chimwemwe. "Mukasamala za malingaliro a aliyense, mumapereka kuthekera kwanu kuti mudziwonetse nokha," akutero Baker. Nthawi ina mukapeza kuti mukuganizira za adani anu aku ofesi kapena kuda nkhawa ndi ndemanga yomwe yakutsutsani, imani pang'ono ndikukumbukira chiyamikiro chomaliza chomwe mudalandira kuchokera kwa munthu yemwe mumamukhulupirira. Dzikumbutseni kuti ali ndi khalidwe labwino. Kenako ganizirani zinthu zomwe mwakwaniritsa galasi loyamikiralo. Kuchita kosavuta kumeneku kudzakuthandizani kukhala bwenzi lanu lalikulu ndikupangitsa kuti mukhale wamphamvu komanso wolamulira.

Wonjezerani anzanu

“Ubale ndi mabwenzi apamtima ndi imodzi mwa njira zabwino kwambiri zopezera chimwemwe,” akutero wolemba mabuku M.J. Ryan. "Maubwenzi amenewa amatipatsa cholinga komanso amakhala ndi zabwino zambiri monga mnzake wokondana." Kuphatikiza apo, kafukufuku akuwonetsa kuti anzathu amakhala ndi thanzi labwino, amachepetsa nkhawa, komanso amapangitsa moyo wautali. M'malo mwake, maubwenzi ndiofunika kwambiri pa moyo wa mayi kotero kuti zosiyana ndi mabwenzi-kudzipatula-zapezeka kuti zimawononga thanzi lanu monga kusuta kwambiri, malinga ndi Nurses 'Health Study kuchokera ku Harvard Medical School. Kuti mupindule kwambiri ndi maubwenzi anu ndi ena, ikani mphamvu zomwezo mu maubwenzi anu ndi anzanu monga momwe mungakhalire paubwenzi ndi wina wofunikira. Khalani achangu, patulani nthawi yochitira limodzi zinthu zapadera, ndipo muzidziwitsana za moyo wanu watsiku ndi tsiku. Mphoto yanu? Anzako adzakuchitirani zomwezo, zomwe zingapangitse kuti mumve kuthandizana, kukhala oyanjana, komanso kukhutira.

Limbikitsani zabwino

Pali chifukwa chomwe anthu amakuwuzirani kuti muime ndikununkhiza maluwa: Sikuti ndi mafuta onunkhira a maluwa okha omwe amapangitsa moyo kukhala wabwino, komanso kuyamikiridwa kwake. Ryan anati: “Kuyamikira ndiko maziko a chimwemwe. Pakafukufuku wochokera ku mayunivesite aku Miami ndi California, Davis, anthu omwe adalangizidwa kuti azisunga magazini othokoza, kujambula zochitika zonse zomwe amayamika, adatinso chidwi, chiyembekezo, komanso mphamvu kuposa omwe sanasunge zolemba zotere. Kodi tikuphunzira chiyani pamenepa? Ryan anati: "Osamayembekezera kuti china chake chachikulu chichitike kuti musangalale." "Pangani wekha wosangalala poona zabwino zomwe zilipo kale." Kuti muchite zimenezo, yambani mwambo wosavuta. Lembani mawu oti "Khalani oyamikira" papepala ndikuchiyika m'thumba lanu kapena malo ena omwe mungawone. Mukakhudza kapena kuona cholembedwacho, tchulani chinthu chimodzi chomwe mumayamikira.

Gwirizanitsani zolinga zanu ndi zochita zanu

Muli ndi zolinga, zazikulu ndi zazing'ono; mumapanga mndandanda wazomwe muyenera kuchita ndikuyika zofunika patsogolo. Nanga bwanji simukukhutira? Tal Ben-Shahar, Ph.D., amene amaphunzitsa kalasi ya Harvard yodziwika bwino ya maganizo abwino, anati: “Timapeza chimwemwe tikamapeza chisangalalo komanso tanthauzo la zimene timachita. Mwanjira ina, mutha kunena kuti banja limabwera poyamba, koma ngati mumagwira ntchito maola 14, mukuyambitsa mikangano yamkati yomwe ingathetse mwayi wanu wosangalala. Ofufuza ochokera ku Yunivesite ya Georgia atasanthula miyoyo ya anthu omwe adakwanitsa 100, adapeza chimodzi mwazinthu zomwe anthu azaka zana limodzi adagawana ndicholinga chomwe amapitilizabe kuchita. Ngati mumagwira ntchito maola ambiri koma mukufuna kuthera nthawi yochuluka panyumba, yambani ndi kutuluka mu ofesi mphindi 15 pasadakhale tsiku lililonse mpaka mutafika kwa maola asanu ndi atatu okha. Ndipo m'malo mopulumutsa masiku anu onse atchuthi paulendo umodzi, ikani zochepa pazochitika zakusukulu kwa ana anu kapena kuti muzikhala mwamtendere masana ndi mnzanu.

Khalani chete kudzilankhula koopsa

Abwana anu atakuyitanirani pamsonkhano waukulu m'mawa uno ndipo mudasokoneza yankho lanu, kodi mudaganiziranso zochitikazo m'malingaliro anu tsiku lonse? Ngati ndi choncho, mwina muli ndi chizolowezi chowunikira zolakwa zanu-monga momwe amachitira azimayi ambiri, atero a Susan Nolen- Hoeksema, Ph.D., wolemba Azimayi Omwe Akuganiza Kwambiri: Momwe Mungalekerere Kuganiza Mopambanitsa ndikubwezeretsanso Moyo Wanu. "Kafukufuku wanga amasonyeza kuti kuganizira zolakwa zanu kumakukokerani pansi ndikukupatsani maganizo oipa kwambiri. Vuto limodzi limatsogolera ku lina kenaka lina, ndipo mwadzidzidzi zimaoneka ngati moyo wanu wonse ndi wosokonezeka," anatero Nolen- Hoeksema. "Pakapita nthawi, izi zimakupangitsani kukhala pachiwopsezo cha kukhumudwa komanso nkhawa." Koma ndizosavuta kuposa momwe zimawonekera kusokoneza dongosolo. Chitani kena kake kogwira ntchito ndipo mudzakakamizika kuyambiranso: Pitani mukathamangitse, pitani mu imodzi mwa ma DVD omwe mumawakonda, kapena yeretsani makabati omwe mwakhala mukuwanyalanyaza. Mutakonza malingaliro anu, tengani kanthawi pang'ono kuti muchepetse nkhawa zanu, m'malo mongoganizira. Mukuganizirabe zakumveka kwanu m'mawa kuofesi? Tumizani imelo mwachidule kwa abwana anu ndikukonzekera. Mukuda nkhawa ndi phokoso m'galimoto yanu kapena akaunti yanu yosungira? Pangani msonkhano ndi makaniko kapena mlangizi wa zachuma. Kachitidwe kakang'ono kokha kangathe kuyambitsa nkhawa zomwe zikuzungulirani.

Sunthani!

Ngakhale zakhala zikuwonetsedwa mobwerezabwereza kuti kugwira ntchito kumakulitsa kusangalala kwanu, kumalimbitsa minofu, kumalimbitsa kagayidwe kake, ndikuthandizira kugona bwino, nthawi zambiri timaloleza nthawi yathu yochitira masewera olimbitsa thupi. Ngati nthawi yayitali ikukulepheretsani kuti muchepetse zolakwika zanu, kumbukirani izi: Kafukufuku wochokera ku Northern Arizona University adapeza kuti mphamvu, kutopa, komanso kusinthasintha kwamaganizidwe kumatha pambuyo pakangolimbitsa thupi mphindi 10 zokha. Pambuyo pa 20, zotsatira zake zinali zazikulu. Izi zikutanthauza kuti masewera olimbitsa thupi awiri kapena atatu tsiku lililonse ndi okwanira kusintha malingaliro anu. Njira yabwino yowafinyira? Yambani kuyenda tsiku lililonse, akutero Cedric X. Bryant, Ph.D., mkulu wa bungwe la American Council on Exercise. Ngati mukudziwa kuti simudzatuluka nokha, pangani gulu loyenda limodzi ndi anzanu ndikupumira maulendo awiri kwa mphindi 10 masana kuti muyende kuzungulira nyumbayo. Lankhulani ndi anzanu mukuyenda kapena kuthamanga m'malo modyera, kapena kuyendetsa galu wanu pang'ono. Bonasi: Kuyanjana kwanu ndi ena kudzawonjezeka, zomwe zidzakupangitsani kuti mukhale osangalala.

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