Momwe Kugwiritsa Ntchito Mantra Yothamanga Kungakuthandizeni Kugunda PR

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Ndisanadutse mzere woyambira pa London Marathon ya 2019, ndidadzilonjeza ndekha: Nthawi iliyonse yomwe ndimamva ngati ndikufuna kapena ndikufunika kuyenda, ndimadzifunsa kuti, "Kodi mutha kukumba mozama?" Ndipo bola yankho linali inde, sindikanasiya.

Sindinagwiritsepo ntchito mantra. Mantras nthawi zonse ankawoneka ngati chinthu choyenera kwa Instagram ndi yoga zolinga kuposa mawu oyenera kubwereza mokweza (kapena m'mutu mwanga). Koma pa mpikisano uliwonse womwe ndimathamanga mpaka pano — London inali yanga yachisanu ndi chimodzi —ubongo wanga udawunika mapapu anga kapena miyendo yanga isanachitike. Ndinkadziwa kuti ndikufunika china chake choti ndiziitanidwamo ngati ndikufuna kukhala pa liwiro langa ndikuthamanga marathon a maola anayi, yomwe ingakhale nthawi yanga yachangu kwambiri.

Sikuti ndinkangogwiritsa ntchito mawu ena ku London Marathon. Mukudziwa, Eliud Kipchoge, ndiye mpikisano wothamanga wamkulu kwambiri nthawi zonse - adavala mawu ake, "palibe munthu amene ali ndi malire," pa chibangili; mutha kuziwona zithunzi zaku London, komwe adakhazikitsa mbiri yatsopano ya 2:02:37, nthawi yofulumira kwambiri yachiwiri pambuyo pa mbiri yake yapadziko lonse lapansi pa Berlin Marathon mu 2018 (mutha kuwonanso chibangili chake mu zithunzi kuyambira tsiku lomwelo).

Mpikisano wa Boston Marathon Des Linden amagwiritsa ntchito mantra "dekha, bata, bata. Sangalalani, khalani omasuka, khalani omasuka," kuti mukhalebe m'derali pamaphunzirowo. Wopambana wa New York City Marathon Shalane Flanagan's mantra for the Olympic Trials anali "kuphedwa kozizira." Ndipo katswiri wothamanga kwambiri Sara Hall amabwereza "kupumula ndikugudubuza" kuti asamangoganizira za mpikisanowo.

Ubwino wawo amagwiritsa ntchito mawu ena chifukwa amawapangitsa kuti azitha kuthamanga, akufotokoza a Erin Haugen, Ph.D., katswiri wama psychology wazamasewera ku Grand Forks, ND. "Mukamathamanga, ubongo wanu umatenga zochuluka zedi: mawonekedwe, nyengo, malingaliro anu, momwe mumamvera, momwe thupi lanu limamvera, ngakhale mukumenya mayendedwe anu, ndi zina zambiri." Tikakhala osasangalala, akuti, timakonda kuyang'ana pazolakwika — momwe miyendo yanu imalemerera kapena mphepo yamphamvu pamaso panu. Koma sayansi ikuwonetsa kuti kuyang'ana pa izi kungasokoneze kuchuluka kwanu kolimbikira (momwe ntchito imamvera). "Mantras amatithandiza kuzindikira china chake chabwino chomwe chikuchitika kapena chomwe tikufuna kuti chichitike," akufotokoza Haugen. "Amatipatsanso mwayi wokumana kapena kuzindikira malingaliro abwino omwe angatithandize kuganiza bwino za ntchito yomwe tili nayo."

Kodi mawu ochepa angakhale ndi mphamvu zokwanira, komabe, kukuthandizani kuthamanga kwambiri kapena kupitilira apo — kapena zonse ziwiri? Pali matani a sayansi omwe amathandizira mphamvu yakulankhula modzilimbitsa. Inali imodzi mwamaluso amisala (pamodzi ndi zithunzi ndi kuyika zolinga) zomwe zimathandizira kupirira pamasewera pakuwunika magwero opitilira 100 omwe adasindikizidwa m'magazini. Mankhwala a Masewera. Kulankhulana kwabwino kudalumikizidwanso ndikuchita bwino pakuwunika kwa meta komwe kudasindikizidwa m'magaziniyi Maganizo pa Sayansi Yamaganizidwe. Kulankhula molimbikitsana kunachepetsanso kuchuluka kwa kulimbikira komanso kukulitsa kupirira kwa okwera njinga mu kafukufuku wofalitsidwa m'magaziniyi. Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi (kafukufuku wapambuyo pake adawonetsa kuti izi zidakhala zoona ngakhale pakutentha).

Sayansi siimveka bwino, komabe, poyang'ana makamaka othamanga. Mwa kuphunzira othamanga 45 aku koleji opita kumtunda, ofufuza adapeza kuti ali ndi mwayi wofikira "kutuluka" - AKA wothamanga kwambiri thupi lanu likamawoneka kuti likumva bwino ndikugwira bwino ntchito - mukamayankhula nokha, malinga ndi kafukufuku wofalitsidwa mu Zolemba Zazikhalidwe Zamasewera. Komabe, ndikutsata othamanga a 29 mu 60-mile, ultramarathon usiku wonse, kuyankhulana kolimbikitsa sikunawoneke kukhudza magwiridwe antchito, malinga ndi kafukufuku wofalitsidwa mu Sport Psychologist. Komabe, zotsatira zotsatiridwa kuchokera ku kafukufukuyu zidapeza kuti ambiri omwe adatenga nawo gawo adapeza kuti kudzilankhula kukhala kothandiza, ndipo adapitiliza kuzigwiritsa ntchito pambuyo poyesera.

Hillary Cauthen, Psy.C., membala wa bungwe lalikulu la Association for Applied Sport Psychology anati: "Izi zati, zimatenga nthawi, cholinga, komanso kugwiritsa ntchito mawu omveka mosalekeza kuti zithandizire momwe munthu akugwirira ntchito."

Nthawi zonse ndikayenda mu mpikisano wothamanga —ndipo ndidalowa aliyense amene ndathamanga, osachita manyazi chifukwa —chifukwa ubongo wanga umaganiza kuti ndiyenera kuyenda. Koma podzipempha kuti ndikumbe mozama ponse paulendo waku London, ndidathamanga kwa 20 mamailosi molunjika. Zonenedweratu kuti, nditatha kuwoloka chizindikiro cha mailo 20 ("khoma" lowopsa la ma marathoni ambiri) pomwe ndidayamba kudzikayikira. Nthawi iliyonse ndikachepetsa kapena kupumula, komabe, ndimayang'ana wotchi yanga ndikuwona nthawi yomwe idadutsa ikuyandikira nthawi yanga, ndipo ndimaganiza, "kukumba mozama." Ndipo nthawi iliyonse, ndimadzidabwitsa ndekha ndikutenga mayendedwe. Zinali zovuta, ndipo pofika nthawi yomwe ndimazungulira ngodya ya St. James Park kuti ndiwone Buckingham Palace pafupi ndi mamitala kuchokera kumapeto ndinkafuna kulira, koma nthawi zonse ndimakhala ndi mpweya wambiri m'thanki-wokwanira kuti ndifike kumapeto ndikwaniritse cholinga changa champikisano cha maola anayi ndi mphindi imodzi ndi masekondi 38 kuti ndisiye

Mantras ndiwanthu komanso mawonekedwe. "Kumba mozama" anandigwirira ntchito pa mpikisano uwu; Nthawi ina, ndingafunike china chosiyana kuti ndisamuke. Kuti mudziwe zomwe zingakuthandizireni, "monga gawo la kukonzekera mpikisano wanu wamalingaliro, ganizirani zolimbitsa thupi zolimba kwambiri zomwe mwaphunzitsidwa ndikukumbukira momwe adazigonjetsera," akutero Haugen. Ingoganizirani magawo othamanga komwe mungakalimbane nawo - ahem, ma mile 20 - ndikudzifunsa nokha, "Kodi ndiyenera kumva chiyani panthawiyo?" (Zokhudzana: Kufunika kwa * Mwamaganizidwe * Maphunziro a Marathon)

"Izi zitha kukuwonetsani ngati mukufuna mawu olimbikitsa, monga 'Ndine wamphamvu, ndingathe kuchita izi' kapena china chomwe chimakuthandizani kuvomereza zovuta, monga" izi sizachilendo mbali iyi ya mpikisanowu, aliyense amamva motere pompano, '"atero Haugen.

Kenako, onetsetsani kuti mawu anu akulumikizana ndi zomwe mumakonda komanso cholinga chanu, akutero Cauthen. "Pezani malingaliro omwe mukufuna kukhala nawo mkati mwazomwe mukuchita ndikupanga mawu omwe amachititsa chidwi chomwecho," akutero. Nenani mokweza, lembani, mverani, khalani ndi moyo. "Muyenera kukhulupirira mantra ndikulumikizana nawo kuti mupindule nawo." (Zogwirizana: Momwe Mungasinkhasinkhe ndi Mala Beads Kuti Muzichita Zambiri)

Kwa nthawi yonse yomwe mumathera pamapazi anu mukuthamanga, mumangogwiritsa ntchito zochulukirapo pamutu panu. Maphunziro azamisala sayenera kukhala owongolera. Ndipo ngati kusankha-ndi kutchula mawu-mawu ochepa kungakuthandizeni kulimbikitsa kapena kukupangitsani kumva kukhala kosavuta pang'ono (ngakhale zitakhala zotsatira za placebo), ndani amene sangakonde?

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