Njira 6 Zoyambira Chibwenzi Mukakhala Ndi Nkhawa

Zamkati

• Kachitidwe kabwino ka mantha komwe kumachita nawo chibwenzi ndi nkhawa
• 1. Onani zomwe mukuganiza
• Tsutsani malingaliro olakwika akamayamba.
• 2. Tulutsani poyera
• 3. Dzikakamizeni kuti mukhale ndi chiyembekezo
• “Pepani ndipo yambani kufunafuna zinthu zabwino. Onani umboni woti zinthu zikuyenda bwino komanso kuti tsiku lanu limakusangalatsani. ”
• 4. Idzani okonzeka
• 5. Khalani opezekapo
• M'malo mwake, dinani kuzinthu zathupi.
• 6. Funsani chitsimikiziro, koma yesetsani kuchita bwino
• Ndiwe yekhayo amene ungathane ndi nkhawa, choncho panga bokosi lazida.

Tiyeni tikhale enieni kwa mphindi. Osati anthu ambiri monga chibwenzi.

Kukhala ovuta ndi kovuta. Nthawi zambiri, lingaliro lodzipereka wekha kunja kwanthawi yoyamba limakhala lopangitsa nkhawa - kunena pang'ono.

Koma kwa anthu omwe ali ndi vuto la nkhawa, lomwe ndi losiyana ndi momwe thupi limayankhira kungokhala wamanjenje, kuchita zibwenzi kumatha kukhala kovuta kwambiri komanso kovuta - kotero kuti anthu omwe ali ndi nkhawa atha kusankhiratu.

Kachitidwe kabwino ka mantha komwe kumachita nawo chibwenzi ndi nkhawa

"Maubwenzi apamtima amakulitsa umunthu wathu, ndiye ngati mukuvutika kale ndi nkhawa, ziziwonekeranso kwambiri mukakhala wokonzeka kuyandikira munthu wina," akutero Karen McDowell, PhD, ndi director director wa AR Psychological Services.

Malinga ndi a McDowell, nkhawa imazika mizu m'malingaliro athu. Malingaliro athu akamawopa zinthu, timayamba kufunafuna zinthu zomwe zimatsimikizira mantha awa.

"Chifukwa chake," akutero, "ngati mukuwopa kuti simukukondedwa, kuti tsiku lanu silidzakukondani, kapena kuti mungachite kapena kunena china chake chovuta, ubongo wanu udzayamba kugwira ntchito mopitilira muyeso kutsimikizira kukayikira kwake."

Mwamwayi, mutha kusintha malingaliro awo.

Ngati muli ndi nkhawa ndipo mukufuna kuyamba chibwenzi, Nazi njira zingapo zoyambira kutsutsa malingaliro olakwika omwe amakulepheretsani m'mbuyomu.

1. Onani zomwe mukuganiza

Gawo loyamba lotsutsa malingaliro amtundu uliwonse ndikulimbana nawo, kuwazindikira, ndikuwasintha.

"Kwa anthu omwe ali ndi nkhawa, zomwe amangoganiza zokha, kapena malingaliro omwe amabwera m'maganizo awo akamangoganiza zokhala pachibwenzi, amakhala ndi malingaliro olakwika ndipo amaganiza kuti sangakwanitse kapena kuti ena adzawakana akangowadziwa," akutero. Lesia M. Ruglass, PhD, katswiri wazamisala.

Tsutsani malingaliro olakwika akamayamba.

Mwachitsanzo, dzifunseni kuti, "Kodi ndikudziwa kuti adzandikana?" Kapena, "Ngakhale tsikuli silikugwira ntchito, kodi zikutanthauza kuti ndine munthu woyipa?" Yankho la onsewo sichoncho.

Chimodzi mwazinthu zofunika kuchita ndikuyesa kutonthoza wotsutsa wamkati mukakhala pachibwenzi. Kumbukirani kuti anthu amakonda kupanda ungwiro. Mukalakwitsa, zitha kukulitsa mwayi wanu.

2. Tulutsani poyera

Zitha kumveka zopanda pake, koma kulumikizana ndichinsinsi chomwe chimatsegula zitseko zambiri. Kunena momwe mukumvera ndi njira yabwino kwambiri yochotsera mphamvu zawo zoipa.

Izi zati, kulumikizana mozungulira nkhawa nthawi zambiri kumakhala kovuta kuchita, komanso kofunikira kwambiri. Mukangoyamba chibwenzi ndi munthu, muyenera kusankha momwe mungaulule za nkhawa yanu.

Popeza anthu ambiri adakumana ndi nkhawa, kuwuza deti lanu ikhoza kukhala nthawi yolumikizana, malinga ndi McDowell.

Kapenanso mutha kusankha kuti musagawe tsiku lanu, zomwe zilibwino. Zikatero, "Kungakhale kothandiza kupempha mnzanu kuti akuthandizeni kutsimikizira ndikusintha nkhaŵayo kotero sikuti imangoyenda pamutu panu," akutero McDowell.

3. Dzikakamizeni kuti mukhale ndi chiyembekezo

Nthawi zina, zimakhala zosavuta kutsimikizira tokha kuti tsiku likuyenda molakwika chifukwa ndi zomwe timafuna kukhulupirira.

Icho chimatchedwa ziyerekezo, ndipo chimangokhala galasi lazomwe timaganiza za ife eni, osati zomwe anthu ena amaganiza za ife.

"Mukadzipeza mukudandaula kuti zinthu zikuyenda molakwika kapena kuti tsiku lanu silikukondweretsani, lekani nokha," akutero a Kathy Nickerson, PhD, katswiri wazamisala yemwe amagwira ntchito yolangiza mabanja.

“Pepani ndipo yambani kufunafuna zinthu zabwino. Onani umboni woti zinthu zikuyenda bwino komanso kuti tsiku lanu limakusangalatsani. ”

Mwachitsanzo, samalani ngati akumwetulira atakhala pansi patebulo, kufunsa za kanema omwe mumawakonda, kapena kugawana nawo za banja lawo.

Kungakhale kothandiza kupeza mawu omwe amalankhula nanu. Nenani nokha kangapo pomwe kudzikayikira kumayamba kulowa.

4. Idzani okonzeka

Monga ndi chilichonse chomwe chimatipangitsa kukhala osasangalala, kukonzekera pang'ono kumatha kupita kutali. Chibwenzi chimasiyana.

Kukonzekera zokambirana kapena mafunso oti mukhale nawo okonzeka kungakuthandizeni kuti muzitha kuwongolera zinthu zomwe zingakhale zovuta.

Aliyense amakonda kulankhula za iwo eni, kotero ngati pali zokhumudwitsa pazokambirana, pezani imodzi mwamafunso anu. Zina zazikulu zitha kukhala:

• Kodi mwakhala mukuwonera chiyani pa Netflix posachedwa?
• Kodi ma Albamu anu asanu ayenera kukhala ndi ati?
• Ngati mutha kulongedza sutukesi ndikupita kulikonse mawa, mukadapita kuti?

5. Khalani opezekapo

Ngati mukuvutika munthawiyo, yesetsani kukumbukira kuti mubwererenso panthawiyi. Kukhala pamutu panu kungatanthauze kuti mukuphonya masiku ambiri.

M'malo mwake, dinani kuzinthu zathupi.

Mukuwona chiyani? Zomwe mungamve? Kununkhiza? Kulawa? Kuyang'ana kwambiri pazomwe zikukuzungulira kukubwezerani ku nthawi yapano.

6. Funsani chitsimikiziro, koma yesetsani kuchita bwino

Koposa zonse, kumbukirani kuti chinsinsi chakhazikike ndikulingalira bwino.

Anthu ena omwe ali ndi nkhawa yayikulu amakhulupirira kuti ndiudindo wa munthu winayo kusamalira malingaliro awo.

Akakhala ndi nkhawa, kusungulumwa, kuda nkhawa, kapena kukanidwa, amafunsa kuti wokondedwa wawo azilimbikitsana nthawi zonse, kapena atha kusintha mawonekedwe awo, monga kubwerera kwawo nthawi yomweyo kapena kuchita mwachangu maubale atsopano.

"Kupempha kutsimikizika ndi chida chabwino kwambiri, koma ngati mukuyembekezera kuti mnzanuyo azikuthandizani nkhawa zanu, simudzakhala pachibwenzi chosangalala," akutero McDowell.

Ndiwe yekhayo amene ungathane ndi nkhawa, choncho panga bokosi lazida.

McDowell amalimbikitsa njira monga kukhazikitsa malire, kulemekeza malire, kuwongolera momwe akumvera, kulumikizana, komanso kudzilimbitsa komanso kulankhulana.

Ngati simukudziwa komwe mungayambire, wothandizira akhoza kukuthandizani kuti muyambe kukonzekera.

Kuda nkhawa sikuyenera kukulepheretsani kulowa pachibwenzi. Mukamagwiritsa ntchito zida zosiyanasiyana ndi machitidwe othandizira, kumbukirani kuti chibwenzi chimakhala chosavuta poyeserera.

Meagan Drillinger ndi wolemba maulendo komanso zaumoyo. Cholinga chake ndikupanga maulendo opitilira muyeso ndikukhalabe ndi moyo wathanzi. Zolemba zake zawonekera mu Thrillist, Men's Health, Travel Weekly, ndi Time Out New York, pakati pa ena. Pitani ku blog yake kapena Instagram.