Malangizo 11 Othandizira Kuchita Zinthu Mosapumira

Zamkati

• 1. Landirani vutolo
• 2. Dziwani chifukwa chake
• Kupita mozama
• 3. Onaninso bwino zolinga zanu
• 4. Sinthani pang'ono
• Ovomereza nsonga
• 5. Kumbukirani kudzisamalira
• 6. Patsani ubongo wanu kupumula
• Momwe mungasinthire
• 7. Khalani opupuluma
• Tengani mafumu
• 8. Muziona zinthu moyenera
• 9. Siyani mtima wofuna kuchita zinthu mosalakwitsa
• 10. Zindikirani ngati sizongokhala chabe
• 11. Pezani chithandizo

Kodi mudayikapo galimoto yanu m'mbuna? Mwina mudayimilira pagombe ndipo pomwe mumayesa kuchoka, munazindikira kuti mwatchera mumchenga ndipo simunathe kubwerera chammbuyo, kutsogolo, kapena kulikonse.

Mudazindikira kuti kuyendetsa bwino matayala anu kumangokuthamangitsani. Pokhumudwa komanso osakhoza kusuntha, munayenera kupanga lingaliro lina.

Kukhalabe okhumudwa kumatha kuchitika chimodzimodzi. Mumadutsa m'moyo, kutsatira zomwe mumachita, kuchita zomwezo tsiku lililonse. Simukuzindikira kuti kubwera kudzafika, monga momwe simunazindikire kuti mungadziponye mumchenga.

Koma musanadziwe, moyo mwadzidzidzi umangomva kukhala wopanda tanthauzo komanso wopanda tanthauzo. Simukumva kulimbikitsidwa. Kulenga ndi kudzoza kwayendetsa khola. Ntchito imawunjikana, koma simudziwa komwe mungayambire polimbana - ndipo simungathe kudzisamalira.

Mukudziwa kuchita china chosiyana kungathandize, koma mulibe mphamvu kapena cholinga choyesera kusintha.

Zikumveka bwino? Ngati ndi choncho, ndiye kuti mwina mwagweramo. Ndipo monga momwe zimakhalira ndi galimoto yanu, kuyendetsa magudumu anu kosatha sikungakuthandizeni kwambiri kuti mutuluke. Kuti mufufuze galimoto yanu, mumayenera kuchitapo kanthu, kaya ndi mchenga wokuta kapena kuyitanitsa galimoto yonyamula.

Kukula pamalingaliro kumafunikanso kuchitapo kanthu, koma nayi nkhani yabwino: Simusowa kudikirira kuti wina akutulutseni - pokhapokha ngati mukufuna thandizo lina.

1. Landirani vutolo

Chifukwa chake, wakakamira. Palibe kanthu. Izi ndizofala kwambiri, ndipo sizikhala kwamuyaya.

Koma kukana kungakulepheretseni kupanga masinthidwe othandiza. Ngati mungachotsere ennui anu podziuza nokha, "Ndangotopa" kapena "Ndikumva ngati inenso mawa," mudzangopitilira kuzungulira komweko, kukulitsani kusakhutira ndi kupsinjika kwanu.

Kuti muyambe kukonza vutoli, zivomerezani izi. Ndipo musaiwale kudzimvera chisoni - kudziimba mlandu sikungakuthandizeni kuti mumve bwino. Chifukwa chake musiye kudzisankhira nokha ndikuyang'ana mphamvu zanu pakupita ndi kutuluka.

2. Dziwani chifukwa chake

Ngati mwakhala mukulephera, kuwunika chifukwa chake kungakuthandizeni kuyamba kudzikoka.

Kudzifufuza kochepa nthawi zina kumabweretsa mayankho nthawi yomweyo. Mwina chibwenzi chanu sichinapite patsogolo monga momwe mumafunira kapena ntchito yanu imangokhala ngati yatha. Kapenanso zovuta zingapo zing'onozing'ono zakulirakulira kukusiyitsani nkhawa.

Kuthamanga kumatha kukhala ndi zifukwa zosiyanasiyana, zovuta, komabe, kufunafuna kwanu komwe kumachokera kungakhale kovuta. Mwinamwake ndizokhudzana ndi zochitika zosakhalitsa zomwe simungathe kuzilamulira, kapena zina zomwe zimafuna kufufuza kwa moyo pang'ono kuposa momwe mwakonzekera.

Kupita mozama

Kudzifunsa nokha mafunso awa kungathandize:

• Ndi mbali ziti za moyo zomwe zimandibweretsera chimwemwe?
• Nchiyani chimandipangitsa kukhala wosasangalala kapena wopanikizika?
• Kodi ndikuchita zinthu chifukwa chofuna kapena chifukwa chomwe ndikuganiza kuti ndiyenera?
• Kodi maubale anga amapereka tanthauzo ndikukwaniritsidwa?
• Kodi ndimangokhalira kutsatira ntchito / ubale / ntchito yanga chifukwa sindikufuna kuwononga nthawi ndi khama langa lomwe ndagwiritsa ntchito?

3. Onaninso bwino zolinga zanu

Kugwira ntchito pazolinga zina kungakulimbikitseni ndikupatseni cholinga. Ngakhale cholinga chikangokhala pang'ono pokha poti simungakwanitse, palibe cholakwika ndi icho. Moyo umalola malo ochulukirapo kukula, ndipo nthawi zambiri mumatha kukwaniritsa zolingazo ndi ntchito ina.

Ngati zolinga zanu zambiri sizingatheke kuchokera pomwe muli pompano, mutha kupitiliza kulephera kuzikwaniritsa ndikumakhumudwa nanu.

M'malo modzilimbitsa chifukwa chosakwaniritsa zinthu, dzifunseni ngati zolinga zanu zikugwirizana ndi zomwe mutha kukwaniritsa. Ngati yankho lanu (lowona mtima) ndi "ayi, tengani cholinga chanu pansi ndikulemba ngati mukuyenda bwino.

Palibe cholakwika ndi kubwerera mmbuyo, ndipo sizitanthauza kuti muyenera kusiya zolinga zanu zapamwamba kwambiri.

4. Sinthani pang'ono

Mukazindikira kuti mwakhazikika, mutha kuyesedwa kuti mukonzenso vutoli posintha kwambiri.

Zimamveka bwino, koma kuwongolera chilichonse nthawi imodzi nthawi zambiri sizimayenda monga momwe zimakonzera. Kuyesera kusintha zizolowezi kapena zizolowezi zingapo nthawi yomweyo kumatha kukhala kovuta ndipo kumakupangitsani kukhala kovuta kutsatira zomwe zasintha.

Kugwira chimodzi kapena ziwiri zing'onozing'ono, zosinthika zomwe zingasinthidwe zitha kupanga kusintha kosavuta. Kuchepetsa kusintha komwe mungapange kungakuthandizeninso kuzindikira ngati china chake sichikuyenda bwino, zomwe zimapangitsa kukhala kosavuta kudziwa nthawi yoti musunthire ndikuyesanso zina.

Ovomereza nsonga

Ngati mukudziwa zomwe zikuyambitsa vutoli, yang'anani kusintha kwanu koyamba pamenepo.

Ngati zovuta zanu zikukhudzana ndi ntchito, mwachitsanzo, ganizirani zosintha zilizonse zomwe mungapange, kaya mukusintha madipatimenti kapena kupempha thandizo mozungulira momwe mungakhalire ndi zovuta (koma zofunikira) zokambirana ndi wogwira naye ntchito.

5. Kumbukirani kudzisamalira

Ngati mukuvutika kuti muzindikire zomwe zakulowetsani, kapena mukungomva kuti simukufuna kutuluka, fufuzani mwachangu kuti muwonetsetse kuti mukusamalira moyo wanu.

Njira zodziyang'anira nokha zimathandizira kutsitsimutsa malingaliro anu ndipo thupi. Zitha kulimbikitsanso mphamvu komanso kukulimbikitsani, ndikukupatsani inu kumverera kotha kusintha machitidwe anu munjira zina.

Simuyenera kusintha moyo wanu, koma yesetsani kupeza nthawi yotsatira:

• kupumula kopanda nzeru
• yopuma pantchito zovuta
• nthawi yopumula ukamva kuti watopa
• kuchita masewera olimbitsa thupi
• nthawi ndi okondedwa
• chakudya chokhazikika, chokwanira
• kugona mokwanira

6. Patsani ubongo wanu kupumula

Chizolowezi chitha kumveka bwino komanso chotonthoza, ndipo sikoyipa kukhala nacho.

Popanda zosiyanasiyana, komabe, moyo umatha kukhala wosangalatsa. Mumapitilizabe kuchita zomwezo tsiku lililonse chifukwa mwazolowera, koma mwadzidzidzi mumayamba kumva kuti mwatopa komanso kutopa.

Kumanzere kwa zida zake, gawo laubongo wanu - makamaka, dorsolateral prefrontal cortex - liyesetsa kuthana ndi mavuto pogwiritsa ntchito njira kapena malamulo omwe mwaphunzira pazomwe mudakumana nazo kale.

Mukakumana ndi vuto lina, njirazi sizingagwire bwino ntchito kale. Izi zimakusiyani opanda yankho (komanso mwachisawawa).

Mwamwayi, mutha kukhazikitsanso gawo ili laubongo wanu pongodziwononga nokha. Zingamveke zopanda pake kuti mwadala muziyang'ana kumphepo, koma kutero kungalimbikitse luso lanu lotha kuthana ndi mavuto ndikuthandizani kutengera njira ndi zizolowezi zatsopano.

Momwe mungasinthire

Kuti mutsegule ubongo wanu, yesani:

• kulola malingaliro anu kuyendayenda
• kuyenda mtunda wautali
• kukhala chete mwachilengedwe
• zojambula pa tsamba lopanda kanthu
• kugona pang'ono

Chinsinsi ndikuti muziyenda popanda zokopa zakunja.

7. Khalani opupuluma

Kutengeka kumadziwika ndi mbiri yoipa. Zachidziwikire, zochita zina mopupuluma zimakhala ndi zoopsa. Koma ambiri a iwo ali otetezeka mwangwiro ndipo opindulitsa.

Kupanga zisankho mwachidule kumatha kukulitsa chidaliro chanu ndikupatsanso mwayi wofufuza zosankha zatsopano zomwe zimawonjezera kudzoza komanso kusiyanasiyana m'moyo. Ngakhale chinthu chophweka monga kuyenda ulendo wautali wopita kunyumba chikhoza kukudziwitsani zinthu zomwe simunawonepo kale.

Kuyandikira mavuto kuchokera mbali yomwe simunawaganizirepo kungakupatseni chidziwitso chatsopano chomwe chingakuthandizeni kutuluka mumkhalidwewo.

Tengani mafumu

Zochita zina zathanzi, zosakakamiza kutsatira:

• Nenani kuti "inde" mpaka tsikulo.
• Lowani mwayi wophunzirira kumapeto kwa sabata.
• Pitani mumzinda umene mumalakalaka kuwona.
• Dziperekeni kutsogolera polojekiti.
• Onani malo atsopano m'dera lanu.

8. Muziona zinthu moyenera

Kaya muli ndi mavuto otani, kuganiza mozama kungakuthandizeni kupeza njira zabwino zothetsera mavutowo.

Ndizomveka kufunafuna kuthana ndi vuto pazinthu zakunja, koma nthawi zambiri, simungasinthe chilichonse kupatula nokha.

Kuunikiranso zinthu zomwe simungathe kuzilamulira nthawi zambiri sikuthandiza. Ngakhale kuwoloka zala zanu, kuyembekeza zabwino, kapena kukhala pansi ndikudikirira kuti zinthu zitukule zamatsenga.

M'malo mwake, lingalirani zinthu moyenera. Nyalanyazani zakunja ndikuganiza kuti ndi iti ya yanu zochita (kapena kusowa zochita) zathandizira.

Izi ndi zinthu zomwe mukufuna kuthana nazo ndikukhala ndi mphamvu.

9. Siyani mtima wofuna kuchita zinthu mosalakwitsa

Ungwiro ungakhale cholinga chathanzi kwa anthu ena, koma kwa anthu ambiri, zimangobweretsa kudzipweteketsa.

Mukakhala ndi miyezo yapamwamba, mwina mumakhala nthawi yayitali kuwonetsetsa kuti ntchito yanu imakumana nawo nthawi zonse. Ngakhale mutagwira ntchito yayikulu, mutha kukhulupirira kuti siyabwino kwenikweni ndikupitilizabe kuyigwira.

Khalidwe lamphamvu pantchito ndi khalidwe losiririka. Koma ndikofunikanso kuzindikira kuti zolakwitsa ndichinthu chofunikira, chofunikira pakukula.

Kuyesera kupewa kulakwitsa kamodzi kumatha kukulepheretsani kuti muzichita zinthu. Kuphatikiza apo, zimatha kubweretsa nkhawa komanso kukhumudwa mukapanda kuchita bwino.

Ganizirani m'malo moyesetsa kwambiri kuti mapulojekiti anu akwaniritsidwe, ngakhale sikumapeto komwe mukuganiza. Mukamaliza china chake, pitirizani.

10. Zindikirani ngati sizongokhala chabe

Nthawi zina chizolowezi chimangokhala chizolowezi - kanthawi kochepa komwe mungagwire kuti musinthe. Ikhozanso kuwonetsa china chachikulu, komabe.

Kukhala ndi matenda opsinjika kopitilira muyeso, kapena dysthymia, kumatha kumva ngati kuti wagwidwa mumkhalidwe womwe sungathawe. Dysthymia nthawi zambiri sichidziwika chifukwa nthawi zambiri imakhala yocheperako kuposa kukhumudwa, ngakhale ili ndi zizindikilo zofananira.

Izi zikuphatikiza:

• mphamvu zochepa kapena kutopa pang'ono
• chidwi chochepa pazinthu za tsiku ndi tsiku
• anhedonia, kapena zovuta kupeza chisangalalo m'moyo
• kutaya chidwi kapena zokolola
• kudzimva kukhala osakwanira kapena kudzidalira

Zizindikirozi zimatha kukhudza moyo wanu watsiku ndi tsiku, koma nthawi zambiri zimakhala zofatsa. Mwina simukuzindikira ali zizindikiro chifukwa mumatha kutsatira zomwe mumachita pafupipafupi.

Koma moyo suyenera kumverera kutali kapena kukhala chete. Ngati mukuwoneka kuti simukugwedeza kumverera kuti mwakakamira, muli ndi zosankha zothandizira, zomwe zimatifikitsa kumapeto kwathu komaliza.

11. Pezani chithandizo

Therapy ndi njira yabwino yopezera thandizo lowonjezera mukakhala kuti mwakhazikika, kaya muli ndi zizindikilo zamaganizidwe kapena ayi.

Kwa anthu ambiri, chithandizo chamankhwala chimangokhala ngati malo abwinopo kuti athe kuwunika zomwe adasankha kale mtsogolo.

Katswiri wothandizira amatha kupereka malangizo achifundo, osaweruza komanso kukuthandizani mukamagwira ntchito:

• fufuzani mbali za moyo wanu zomwe sizikukhutiritsani kwathunthu
• kuzindikira njira zomwe zilipo kale kapena zizolowezi zomwe sizikugwira ntchito
• fufuzani njira zabwino zosinthira

Kuwongolera kwathu kuchipatala chotsika mtengo kukuthandizani kuti muyambe.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.