Emma Stone Anawulula Njira Zake Zothandizira Kuthana ndi Nkhawa

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Ngati mwakhala mukukhala ndi nkhawa munthawi ya mliri wa coronavirus (COVID-19), simuli nokha. Emma Stone, yemwe sanena chilichonse chokhudza kulimbana ndi nkhawa kwa moyo wake wonse, posachedwapa anafotokoza momwe amasamalirira thanzi lake - mliri kapena mliri wopanda matenda.

ICYDK, Stone anali atatseguka m'mbuyomu kuti anali "wokonda kwambiri, wamantha kwambiri" m'mbuyomu. "Ndinachita mantha kwambiri," adauza a Stephen Colbert Chiwonetsero Chakumapeto kubwerera ku 2017. "Ndinapindula kwambiri ndi mankhwalawa. Ndinayamba ndili ndi zaka [7]."

Ngakhale Stone adauza Colbert kuti nkhawa "nthawi zonse" idzakhala gawo la moyo wake, zikuwoneka kuti wapanga njira zabwino zothanirana ndi malingaliro ake pazaka zambiri. Mu kanema watsopano wa kampeni ya Child Mind Institute's #WeThriveInside-yomwe cholinga chake ndi kuthandiza ana ndi achichepere pamene akulimbana ndi nkhawa panthawi yamavuto a COVID-19 - Stone (yemwenso amagwira ntchito ngati membala wa bungweli) adalankhula za momwe amachitira. amadzisamalira m'maganizo, makamaka akakhala kwaokha panthawi ya mliri wa coronavirus. (Anthu odziwikawa adanenanso za mavuto azaumoyo.)

Njira yoyamba yamiyala yamiyeso yamatenda: kuwerenga. Mu kanema wake #WeThriveInside, wochita masewerowa adanena kuti wakhala akugwiritsa ntchito nthawi yake kunyumba kuti apeze olemba atsopano, ndikugawana kuti "zakhala zosangalatsa kwambiri kudziwitsa dziko latsopano lomwe [iye] sankalidziwa kale."

Ubwino wowerengera thanzi lanu lam'mutu si nthabwala. Wolemba mabuku aliyense angakuuzeni kuti kuwerenga kungakhale kosangalatsa kwambiri, koma kuwunikiranso kwa 2015 kwa mazana Kafukufuku wofufuza kulumikizana pakati pa kuwerenga ndi thanzi lam'mutu, lochitidwa ndi bungwe lowerengera ku UK lachifundo, adatsimikizira ubale wolimba pakati pakuwerenga zosangalatsa ndikukhala ndi thanzi labwino (kuphatikiza kuchepa kwa zipsinjo, komanso kuwonjezeka kwachisoni komanso ubale wabwino ndi ena).

Stone adanenanso kuti kusinkhasinkha kumamuthandiza nkhawa. Ananenanso kuti kungokhala mphindi 10 kapena 20 patsiku ndikubwereza mantra kumamugwirira ntchito, ngakhale adawonanso kuti mutha kuwerengera mpweya wanu ngati ndizovuta kwambiri. (Mantras imagwiritsidwa ntchito posinkhasinkha kopitilira muyeso.)

Kusinkhasinkha (kwamtundu uliwonse) kumatha kukhala kwamphamvu kwambiri polimbana ndi nkhawa, chifukwa mchitidwewu umatha kukopa zochitika m'magulu ena aubongo omwe amakhala ndi malingaliro ndi malingaliro, makamaka, kuda nkhawa. "Kupyolera mu kusinkhasinkha, timaphunzitsa malingaliro kuti akhalebe panthawiyi, kuti azindikire lingaliro lodetsa nkhawa pamene likutuluka, liwone, ndikusiya," Megan Jones Bell, Psy.D., mkulu wa sayansi ku Headspace, anafotokoza m'mbuyomu. ku Shape. "Zomwe zimasintha pano kuchokera pamavuto omwe timakhala nawo ndikuti sitikugwiritsa ntchito malingaliro awo kapena kuwachitapo kanthu. Timabwerera m'mbuyo mumalingaliro awa ndikuwona chithunzi chachikulu. Izi zitha kutithandizira kuti tikhale odekha, omveka, komanso maziko." (Zokhudzana: 10 Mantras Mindfulness Akatswiri Amakhala Nawo)

Imodzi mwa njira zomwe Stone amapangira nkhawa: kuvina mozungulira nyumba yake, "kuyimba nyimbo, ndikungotulutsa [zovuta]," adatero muvidiyoyi. "Kuchita masewera olimbitsa thupi kulikonse kumawoneka ngati kwandithandiza, koma kuvina ndimakonda kwambiri," adalongosola.

Mukudziwa kale kuti kuchita masewera olimbitsa thupi ndi njira yodalirika yothandizira kusamalira thanzi lamaganizidwe. Koma kuvina, makamaka, kumatha kulimbitsa thanzi lamaganizidwe m'njira zawo, chifukwa cha kulumikizana kwa nyimbo ndi mayendedwe. Kuphatikizika komweko kwa nyimbo ndi mayendedwe - kaya zimatheka ndi foxtrot yovomerezeka kapena mwa kuvala nyimbo zomwe mumakonda za Britney Spears ndikumazungulira nyumba ngati Mwala - zitha kuyatsa malo opezera mphotho, ndikuthandizira kuchepetsa kupsinjika ndikupangitsa kuti ubongo ukhale wolimba kwinaku ukukulira Mlingo wa serotonin wa timadzi ta kumva bwino, malinga ndi kafukufuku wopangidwa ndi Mahoney Neuroscience Institute ku Harvard. (Zokhudzana: Mlangizi Wolimbitsa Thupi Uyu Akutsogolera "Kuvina Kwakutali" Pamsewu Wake Tsiku Lililonse)

Pomaliza, Stone adagawana kuti nthawi zambiri amalimbana ndi nkhawa pochita zomwe amachitcha "zotaya ubongo."

"Ndimalemba chilichonse chomwe ndikudandaula nacho - ndimangolemba komanso kulemba ndi kulemba," adalongosola. "Sindikuganiza, sindimawerenga, ndipo nthawi zambiri ndimachita izi ndisanagone kuti [nkhawa izi kapena nkhawa] zisasokoneze tulo tanga. Ndimawona kuti ndizothandiza kuti ndingopeza zonse zili papepala. "

Akatswiri ambiri azaumoyo amathandizira kwambiri pamalingaliro amwala a Stone ofotokozera nkhawa. Koma sizitero kukhala kukhala nawo munthawi yogona ngati Stone. Mutha kulemba nkhawa zanu nthawi iliyonse yomwe akukulemetsani. "Nthawi zambiri ndimalimbikitsa kuti anthu azigwiritsa ntchito magazini pafupifupi maola atatu asanagone," a Michael J. Breus, Ph.D., katswiri wazamisala wodziwa zamavuto ogona, adauzidwa kale Maonekedwe. "Ngati akulemba m'manyuzipepala magetsi asanayambe kuzimitsa, ndimawapempha kuti apange mndandanda woyamikira, womwe uli wabwino kwambiri." (Nawa magazini ena othokoza omwe angakuthandizeni kuyamikira zinthu zazing'ono.)

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