Mmene Mungalimbanire ndi Nkhawa Zachisankho Tsiku Lonse

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• Mukadzuka ...
• Tisanapite kuntchito...
• Mukafika kuntchito ...
• Mukawonera zotsatira za zisankho...
• Onaninso za

Ngati chisankho cha pulezidenti cha 2016 chakusandutsani kukhala wovuta kwambiri, simuli nokha. Kafukufuku yemwe adachitika mwezi watha ndi American Psychological Association (APA) adapeza kuti chisankhochi chakhala chovuta kwambiri kwa anthu opitilira theka aku America. Mwamwayi, mpikisanowu utitsalira posachedwa, komabe pali vuto limodzi lomaliza lomwe muyenera kuthana nalo: Tsiku la zisankho. Ndiye, msungwana woyipa wochita chiyani pa Novembara 8?

David Shen-Miller, Ph.D., wapampando komanso pulofesa wothandizana naye ku dipatimenti ya upangiri ndi psychology ku University of Bastyr adati, "Kupirira tsiku lopanda nkhawa sikokwanira." Chifukwa chake, muyenera kuyembekezera kupsinjika. Koma ngati muli dala tsiku lonse, mudzatha kuthetsa nkhawa zanu, akutero. Nayi GP wanu wam'mawa mpaka usiku.

Mukadzuka ...

Dinani snooze. Chabwino, mwina sipangakhale tani yomwe mungachite pankhaniyi ngati mutangotsala ndi maola asanu ndi limodzi ndipo ndi nthawi yoti muyambitse tsiku lanu, koma ngati mungapeze diso lowonjezera, zingakhale zabwino. Izi ndichifukwa choti omwe amagona maola osachepera asanu ndi atatu usiku amafotokoza kupsinjika pang'ono kuposa omwe sachedwa kutaya mtima ndipo samachedwa kupsa mtima, atero a Shen-Miller. Kugona tulo tokwanira kungakuthandizeninso kuwongolera momwe mukumvera, akufotokoza, zomwe zimawoneka ngati zothandiza kwa maola 24 omwe ali ndi nkhawa omwe ndi Tsiku Losankha.

Pewani kuyang'ana malo ochezera a pa Intaneti. Ngati mukuwerenga nkhaniyi mwina mwalephera kale pa (whoops!), Komabe mutha kuyesetsa kuchepetsa kuwonetsa kwanu tsiku lonse kuti muchepetse nkhawa zanu. (Kawirikawiri, anthu omwe amawachezera kwambiri pazama TV amakhala ndi nkhawa zambiri m'miyoyo yawo, akutero Shen-Miller. Kuphatikiza apo, kafukufuku wina adapeza kuti kupsinjika komwe kumayambitsidwa ndi nkhani kumatha kukhudza kwambiri thanzi lanu lamalingaliro ndi thupi.) Ngati mukufunadi kuyang'ana nkhani zipite patsogolo, koma ingoyembekezerani kuti muwone zomwe simungagwirizane nazo, akutero (ndipo mudakalipo, mwina mungosiya gawo la ndemanga za Facebook pazaumoyo wamunthu aliyense).

Itanani kholo kapena mnzanu. Ngati mukusokonekera, mwayi ndi mnzanu wapamtima kapena mlongo alinso. Kuyimba foni ndi wokondedwa kuti mukambirane kungakuthandizeni kuchepetsa nkhawa mukadzuka, akutero Shen-Miller. Ngati izi zikuwoneka ngati lingaliro loyipa lomwe lingakupangitseni kuti mukhale opanikizika kwambiri kuposa momwe mumayambira ...

Sinkhasinkhani. Ichi ndi ntchito ina yomwe Shen-Miller akuwonetsa kuti athandizire kuchepetsa malingaliro m'mawa. Zimapangitsa kukhala ndi chidwi chocheperako nkhawa, kusamala kumatha kukuthandizani kuti muzidziwa nokha komanso mukhale achifundo (monga mwina kwa omwe akutsatira omwe simukuwafuna) ndipo awonetsedwa kuti akuthandizeni kukhala chete mukakumana ndi zovuta ntchito, monga [kutsokomola] kuvota. (Onani kalasi yathu ya Facebook Live kwa kalasi yosinkhasinkha yoyambira mphindi 20 ndi MNDFL, situdiyo yosinkhasinkha yochokera ku NYC-ndi maloto a Instagram).

Sinthanitsani khofi wanu ndi tiyi. Izi zitha kukhala zovuta kutengera momwe mumamwa khofi komanso kugona komwe mudagona dzulo lake. Koma popeza caffeine ikhoza kuonjezera nkhawa ndikukupangitsani kukhala okhumudwa, muyenera kuyang'anitsitsa zakumwa zanu za caffeine pa Tsiku la Kusankhidwa m'mawa, akutero Shen-Miller. Sankhani tiyi wa zitsamba ngati mungathe.

Chitani masewera olimbitsa thupi. Kuti muwonjezere mphamvu zanu ndikuchepetsa kupsinjika kwanu, yesetsani kuchita masewera olimbitsa thupi musanapite kukavota, monga momwe zimayendera zisanu ndi zitatuzi zomwe zimapangidwira kudzutsa thupi lanu kapena ma yoga ochepetsa nkhawa. (Kapena, ngati sikuli kozizira kwambiri, yendani panja, zomwe zingathandize kuthana ndi nkhawa pamwamba pazopindulitsa zina zathanzi.)

Tisanapite kuntchito...

Pitani mukavote-duh! Aliyense amene angapambane pa chisankho akhoza kukhala kunja kwa ulamuliro wathu, koma chinthu chimodzi chomwe ife angathe Ulamuliro ukupita kunja ndikuvota, akutero Shen-Miller. “Pali kugwirizana pakati pa kudzimva kukhala wopanda thandizo ndi kupsinjika maganizo,” iye akufotokoza motero, “choncho kukhala wokangalika m’zandale ndi kumverera ngati mawu anu n’kofunika ndipo kungapangitse kusiyana n’kofunikadi kuti mukhale ndi moyo wabwino wonse.”

Dzipinduleni nokha. "Mutaponya voti, dzipatseni mphoto. Kukhala ndi chinachake choti muyang'ane mukatha kuvota kungathandize kuchepetsa malingaliro anu panthawi yovota," akutero Shen-Miller. Chabwino, ndizosavuta $5 latte tabwera!

Khalani otsimikiza. Kuyesetsa kukhala ndi chiyembekezo munthawi yovota kungathandizenso kuthana ndi nkhawa, akutero. Ganizirani pa zomwe zili zofunika m'moyo wanu, monga banja lanu ndi abwenzi, ndipo dziwani kuti inu (ndi dziko) mutha kuthana ndi chilichonse chomwe chingachitike.

Mukafika kuntchito ...

Pewani kukumana ndi poizoni.

Izi zitha kutanthauza kupewa madera ena muofesi yanu momwe mukudziwa kuti anthu azikambirana za zisankho, atero a Shen-Miller. Pa flipside, ngati kumva za izo kumakuthandizani chepetsa kupanikizika, ndiye mwa njira zonse, pitani kukhitchini komwe anthu amakambirana za zisankho. Koma mukudziwa, mwina yesetsani kuti ntchitoyi ichitike lero, inunso.

Ndipo ngati mungakhale mumkangano ndi mnzanu wamakani ... Kuvomereza kuti simukugwirizana, akutero a Shen-Miller. Zachidziwikire, simukakamiza wina wazikhulupiriro zosiyana kuti asinthe malingaliro ake panthawiyi pamasewera, chifukwa chake yesani kupeza zomwe mungagwirizane pazomwe mumakonda. Ngati izi zikuwoneka ngati zosatheka, ingopewani zokambirana pazandale konse, akutero.

Mukawonera zotsatira za zisankho...

Yembekezerani mavuto. Inde, awa ndi upangiri wochokera kwa Shen-Miller. Zikumveka zachisoni, koma ndikofunikira kuyembekezera kusowa thandizo komanso kusadziletsa, akutero. "Ingokumbukirani, mudachita gawo lanu posankha."

Ikani malire. Obsessive-compulsive poll-checking disorder kwenikweni ndi chinthu chomwe akatswiri azamisala akuda nkhawa nacho. Kuti mavuto anu asakwere, musakhale omangika pa TV yanu lonse usiku. Sizisintha zotsatira, tikulonjeza.

Pomwe Purezidenti wotsatira alengezedwa… Ngati wosankhidwa wanu apambana, mungakhale omasuka komanso okondwa! Koma, mosatengera zotsatira zake, dziwani kuti aliyense adzadutsa ngati dziko komanso mdera lanu, atero a Shen-Miller. "Pitirizani kukambirana ndi okondedwa anu omwe simukugwirizana nawo ndikuyesa kuganizira momwe akuwonera. Ganizirani zomwe zidachitika kwanuko kuphatikiza kudziko lonse chifukwa izi zitha kukukhudzani mwachangu," akutero.

Onaninso za