Upangiri Wothandiza Kuchiritsa Mtima Wosweka

Zamkati

• Njira zodzisamalira
• Dzipatseni chilolezo chodandaula
• Dzisamalire
• Onetsani njira yodziwitsira anthu zomwe mukufuna
• Lembani zomwe mukufuna (aka 'the notecard method')
• Pitani panja
• Werengani mabuku omwe angakuthandizeni ndipo mvetserani ma podcast
• Yesani kuchita zosangalatsa
• Funani thandizo kwa akatswiri
• Zizolowezi zomanga
• Osayesa kupondereza ululu
• Yesetsani kudzimvera chisoni
• Pangani danga m'ndandanda yanu
• Limbikitsani miyambo yatsopano
• Lembani
• Pezani njira yothandizira
• Lumikizanani nanu
• Zinthu zofunika kuziganizira
• Zomwe mukukumana nazo ndizovomerezeka
• Si mpikisano
• Palibe tsiku lotha ntchito
• Simungapewe
• Yembekezerani zosayembekezereka
• Mudzakhala ndi nthawi yachisangalalo
• Palibe vuto kuti musakhale bwino
• Funafunani kuvomereza nokha
• Kuwerenga kovomerezeka
• Zinthu Zocheperako: Malangizo pa Chikondi ndi Moyo kuchokera kwa Wokondedwa Shuga
• Zigonjetso Zazing'ono: Kuwona Nthawi Zosasangalatsa za Chisomo
• Ndimakukondani Monga Kumwamba: Kupulumuka Kudzipha Kwa Wokondedwa
• Nzeru za Mtima Wosweka: Momwe Mungasinthire Zowawa Zakuthetsa Banja Kukhala Kuchiritsa, Kuzindikira, ndi Chikondi Chatsopano
• Kukhala Munthu: Chikumbutso Chodzuka, Kukhala Weniweni, ndi Kumvera Mwakhama
• Chaka Cha Kulingalira Kwamatsenga
• Palibe Matope, Palibe Lotus
• Momwe Mungachiritse Mtima Wosweka M'masiku 30: Upangiri watsiku ndi tsiku wotsanzikana ndi Kupitiliza ndi Moyo Wanu
• Mphatso Zopanda Ungwiro: Siyani Yemwe Mukuganiza Kuti Mukuyenera Kukhala ndi Kulandira Yemwe Ndinu
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kusweka mtima ndichinthu chodziwika bwino chomwe chimabwera ndikumva kuwawa kwamphamvu komanso kupsinjika.

Ngakhale kuti anthu ambiri amaganiza kuti mtima wosweka umatha ndi chibwenzi chawo, Jenna Palumbo, LCPC wothandizira, akugogomezera kuti "chisoni chimavuta." Imfa ya wokondedwa, kutaya ntchito, kusintha ntchito, kutaya bwenzi lapamtima - zonsezi zingakusiyeni osweka mtima ndikumverera ngati dziko lanu silidzakhalanso chimodzimodzi.

Palibe njira yozungulira: kuchiritsa mtima wosweka kumatenga nthawi. Koma pali zinthu zomwe mungachite kuti mudzichirikizire nokha pochira komanso kuteteza malingaliro anu.

Njira zodzisamalira

Ndikofunikira kuti muzisamalira zosowa zanu mutasweka mtima, ngakhale simukumva choncho nthawi zonse.

Dzipatseni chilolezo chodandaula

Chisoni sichofanana kwa aliyense, atero a Palumbo, ndipo chinthu chabwino kwambiri chomwe mungadzichitire nokha ndi kudzipatsa chilolezo kuti mumve chisoni chanu, mkwiyo, kusungulumwa, kapena kudzimva kuti ndinu wolakwa.

"Nthawi zina pochita izi, mosadziwitsa mumapatsa chilolezo kwa omwe ali pafupi nanu kuti nawonso amve chisoni chawo, ndipo simungamve ngati muli nokha mmenemo." Mutha kupeza kuti mnzanu wadutsamo zowawa zomwezo ndipo ali ndi zokulozerani.

Dzisamalire

Mukakhala pakati pa kusweka mtima, ndikosavuta kuyiwala kusamalira zosowa zanu. Koma chisoni sichimangochitika mumtima, komanso chimakufooketsani. Zowonadi, kafukufuku wasonyeza kuti kupweteka kwakuthupi ndi kwamaganizidwe kumayenda m'njira zomwezo muubongo.

Kupuma mwakuya, kusinkhasinkha, ndi kuchita masewera olimbitsa thupi zitha kukhala njira zabwino zopezera mphamvu. Koma musadzipweteke nokha, mwina. Kungoyesetsa kudya ndikukhala ndi madzi ambiri kumatha kupita kutali. Tengani pang'onopang'ono, tsiku limodzi panthawi.

Onetsani njira yodziwitsira anthu zomwe mukufuna

Aliyense amalimbana ndi kutayika munjira yake, atero a Kristen Carpenter, PhD, wama psychology ku department of Psychiatry and Behaeveal Medicine ku The Ohio State University Wexner Medical Center.

Amalangiza kukhala omveka ngati mungakonde kumva chisoni mwachinsinsi, mothandizidwa ndi abwenzi apamtima kapena ndi anthu ambiri omwe amapezeka kudzera pa malo ochezera a pa Intaneti.

Kupeza zosowa zanu kunja uko kudzakupulumutsani kuti musayese kuganiza za mphindiyo, atero Carpenter, ndipo amalola wina amene akufuna kukuthandizani kuti akuthandizireni komanso kuti moyo wanu ukhale wosavuta poyang'ana china chake pamndandanda wanu.

Lembani zomwe mukufuna (aka 'the notecard method')

Momwe imagwirira ntchito:

• Khalani pansi ndikulemba mndandanda wazomwe mukufuna, kuphatikiza zosowa zogwira mtima komanso zakukhosi. Izi zitha kuphatikizira kudula udzu, kugula zinthu, kapena kungolankhula pafoni.
• Pezani timapepala tambiri ndipo lembani chinthu chimodzi pa khadi lililonse.
• Anthu akafunsa momwe angathandizire, apatseni khadi yolemba kapena asankhe zomwe akuwona kuti angathe kuchita. Izi zimachepetsa kukakamizidwa kuti mufotokozere zosowa zanu pomwepo wina akafunsa.

Pitani panja

Kafukufuku apeza kuti kuthera maola awiri okha pasabata kunja kungakuthandizeni kukhala ndi thanzi labwino. Ngati mungathe kupita kumalo okongola, abwino. Koma ngakhale kuyenda pafupipafupi mozungulira kumatha kuthandiza.

Werengani mabuku omwe angakuthandizeni ndipo mvetserani ma podcast

Kudziwa kuti ena adakumana ndi zokumana nazo zofananira ndikubwera mbali inayo kungakuthandizeni kuti musamakhale nokha.

Kuwerenga buku (tili ndi malingaliro ena m'nkhaniyi) kapena kumvera podcast yokhudza kutayika kwanu kungakupatseni chitsimikiziro ndikukhala njira yothandizira kuti musinthe momwe mukumvera.

Yesani kuchita zosangalatsa

Patulani nthawi tsiku lililonse yochitira zinthu zomwe zikuwoneka ngati zabwino, kaya ndizo kujambula, kukumana ndi mnzanu wapamtima, kapena kuwonera pulogalamu yomwe imakuseketsani.

Kukhazikitsa nthawi zomwe zimakusangalatsani ndikofunikira kuti muchiritse mtima wosweka.

Funani thandizo kwa akatswiri

Ndikofunika kulankhula zakukhosi kwanu ndi ena osadzitopetsa. Izi ndizosavuta kuzichita, ndipo sizachilendo kufuna thandizo lina.

Ngati mukuwona kuti chisoni chanu sichingakhale chokwanira nokha, katswiri wazachipatala amatha kukuthandizani kuthana ndi zopweteka. Ngakhale magawo awiri kapena atatu okha atha kukuthandizani kuti mukhale ndi zida zina zatsopano zothanirana ndi mavuto.

Zizolowezi zomanga

Mutadzipatsa nokha malo oti muzimva chisoni ndikukwaniritsa zosowa zanu, yambani kuyang'ana pakupanga zizolowezi zatsopano ndi zizolowezi zomwe zingakuthandizeni kupitiliza kukonza zomwe mwataya.

Osayesa kupondereza ululu

"Osataya mphamvu podzichitira manyazi kapena kudzimva wolakwa pamalingaliro ako," akutero Carpenter. M'malo mwake, "gwiritsirani ntchito nyumbayo poyesetsa kuti mukhale bwino komanso kuti muchiritse."

Ganizirani zodzipereka mphindi 10 mpaka 15 tsiku lililonse kuti muzindikire ndikumva chisoni chanu. Mukapereka chidwi chanu, mutha kuchipeza chikucheperachepera tsiku lanu lonse.

Yesetsani kudzimvera chisoni

Kudzimvera chisoni kumatanthauza kudzichitira wekha ndi chikondi komanso ulemu osadziweruza nokha.

Ganizirani momwe mungachitire ndi mnzanu wapamtima kapena wachibale wanu atakumana ndi zovuta. Kodi mungawauze chiyani? Kodi mungawapatse chiyani? Mungawawonetse bwanji kuti mumasamala? Tengani mayankho anu ndikuwagwiritsa ntchito kwa inu nokha.

Pangani danga m'ndandanda yanu

Mukakumana ndi nthawi yovuta, zitha kukhala zosavuta kudzidodometsa ndi zochitika. Ngakhale izi zitha kukhala zothandiza, onetsetsani kuti mukusiyabe malo ena oti musinthe momwe mukumvera ndikukhala ndi nthawi yopuma.

Limbikitsani miyambo yatsopano

Ngati mwathetsa chibwenzi kapena mwatayika wokondedwa, mungamve ngati mwataya moyo ndi miyambo ndi miyambo. Maholide akhoza kukhala ovuta kwambiri.

Lolani anzanu ndi abale kuti akuthandizeni kupanga miyambo yatsopano ndi zokumbukira. Musazengereze kupeza thandizo lina lowonjezera panthawi ya tchuthi chachikulu.

Lembani

Mukakhala ndi nthawi yoti mukhale pansi ndikumverera kwanu, kufalitsa nkhani kumatha kukuthandizani kuti muzikonzekera bwino ndikukupatsani mpata wotsitsa zomwe zingakhale zovuta kugawana ndi ena.

Nayi kalozera kuti muyambe.

Pezani njira yothandizira

Kupezeka pafupipafupi kapena kucheza ndi anthu kapena magulu othandizira pa intaneti kumatha kukupatsani malo abwino oti akuthandizeni kupirira. Ndichiritsanso kugawana zakukhosi kwanu ndi zovuta zanu ndi iwo omwe ali mumikhalidwe yofananayo.

Lumikizanani nanu

Kupita kutayika kwakukulu kapena kusintha kumatha kukupangitsani kuti musamadzikayikire komanso kuti ndinu ndani. Mutha kuchita izi polumikizana ndi thupi lanu kudzera mukuchita masewera olimbitsa thupi, kuthera nthawi m'chilengedwe, kapena kulumikizana ndi zikhulupiriro zanu zauzimu ndi nzeru.

Zinthu zofunika kuziganizira

Pamene mukuyenda mochiritsira mtima wosweka, ndizothandiza kukhala ndi ziyembekezo zenizeni za njirayi. Kuyambira nyimbo za pop mpaka ma com-com, anthu atha kupereka malingaliro olakwika pazomwe zimapweteketsa mtima.

Nazi zinthu zingapo zoti musunge kumbuyo kwa malingaliro anu.

Zomwe mukukumana nazo ndizovomerezeka

Imfa ya wokondedwa ndiye mtundu wachisoni kwambiri, Palumbo akufotokoza, koma chisoni chobisika chitha kuwoneka ngati kutayika kwaubwenzi kapena ubale. Kapena mwina mukuyamba gawo latsopano la moyo wanu posintha ntchito kapena kukhala chisa chopanda kanthu.

Kaya ndi chiyani, ndikofunikira kutsimikizira chisoni chanu. Izi zimangotanthauza kuzindikira momwe zakhudzira moyo wanu.

Si mpikisano

Ndi kwachilengedwe kuyerekeza mkhalidwe wanu ndi wa ena, koma kupwetekedwa mtima ndi kumva chisoni si mpikisano.

Kungoti kutayika kwaubwenzi osati kufa kwa bwenzi sikutanthauza kuti njirayi siyofanana, akutero Palumbo. "Mukuphunzira momwe mungakhalire m'dziko lopanda ubale wofunikira womwe mudali nawo kale."

Palibe tsiku lotha ntchito

Chisoni sichofanana kwa aliyense ndipo sichikhala ndi nthawi yake. Pewani mawu onga "Ndiyenera kuti ndikupita patsogolo pakadali pano," ndipo dzipatseni nthawi yonse yomwe mukufunika kuchira.

Simungapewe

Ngakhale zitakhala zovuta bwanji, muyenera kudutsa. Mukachedwa kusiya kuthana ndi zopweteka, zimatenga nthawi yayitali kuti muyambe kumva bwino.

Yembekezerani zosayembekezereka

Pomwe chisoni chanu chimasintha, momwemonso kukula ndi kusweka kwa mtima. Nthawi zina zimamveka ngati mafunde ofewa omwe amabwera ndikudutsa. Koma masiku ena, zitha kumveka ngati kusunthika kosalamulirika. Yesetsani kuweruza momwe mumamvera.

Mudzakhala ndi nthawi yachisangalalo

Kumbukirani kuti ndibwino kukhala ndi nthawi yosangalala mukamamva chisoni. Gwiritsani ntchito gawo lililonse tsiku lililonse kuyang'ana nthawi yapano, ndipo ziloleni kuti mupeze zinthu zabwino m'moyo.

Ngati mukuvutika ndi imfa ya wokondedwa, izi zingadzutse malingaliro ena a liwongo. Koma kusangalala ndi chisangalalo ndikofunikira kuti mupite patsogolo. Ndipo kudzikakamiza kuti mukhalebe osasangalala sikungasinthe vutolo.

Palibe vuto kuti musakhale bwino

Kutayika kwakukulu, monga imfa ya wokondedwa, kudzawoneka kosiyana kwambiri ndi kukana ntchito, atero katswiri Victoria Fisher, LMSW. "M'magawo onsewa, ndikofunikira kuti mudzilole kuti mumve zomwe mukumva ndikukumbukira kuti sizabwino."

Ngakhale mutachita zonse zomwe mungathe kuti muchepetse kusweka mtima kwanu, mwina mungakhale ndi masiku opuma. Atengeni momwe akubwerera ndikuyesanso mawa.

Funafunani kuvomereza nokha

Musayembekezere kuti kuvutika kwanu kutha msanga kuposa nthawi yomwe yakonzeka. Yesetsani kuvomereza zenizeni zanu zatsopano ndikumvetsetsa kuti chisoni chanu chidzatenga nthawi kuti chithe.

Kuwerenga kovomerezeka

Mukamakumana ndi kusweka mtima, mabuku amatha kukhala zododometsa komanso chida chakuchiritsa. Sayeneranso kukhala mabuku othandiza kwambiri, nawonso. Nkhani zaumwini za momwe ena adakhalira ndi chisoni zitha kukhala zamphamvu chimodzimodzi.

Nawa maudindo ena kuti muyambe.

Zinthu Zocheperako: Malangizo pa Chikondi ndi Moyo kuchokera kwa Wokondedwa Shuga

Cheryl Strayed, wolemba buku logulitsidwa kwambiri la "Wild," adalemba mafunso ndi mayankho kuchokera pagulu lakale lomwe silinkadziwika. Yankho lililonse lakuya limapereka upangiri wanzeru komanso wachifundo kwa aliyense amene wakumana ndi zotayika zambiri kuphatikiza kusakhulupirika, ukwati wopanda chikondi, kapena imfa m'banja.

Gulani pa intaneti.

Zigonjetso Zazing'ono: Kuwona Nthawi Zosasangalatsa za Chisomo

Wolemba wodziwika Anne Lamott apereka nkhani zakuya, zowona mtima, komanso zosayembekezereka zomwe zimatiphunzitsa momwe tingayambire kukondana ngakhale titakhala opanda chiyembekezo.Ingodziwa kuti pali zipembedzo zina pansi pake.

Gulani pa intaneti.

Ndimakukondani Monga Kumwamba: Kupulumuka Kudzipha Kwa Wokondedwa

Katswiri wazamisala komanso wopulumuka pa kudzipha Dr. Sarah Neustadter amapereka njira yothanirana ndi zovuta za chisoni ndikusintha kukhumudwa kukhala kukongola.

Gulani pa intaneti.

Nzeru za Mtima Wosweka: Momwe Mungasinthire Zowawa Zakuthetsa Banja Kukhala Kuchiritsa, Kuzindikira, ndi Chikondi Chatsopano

Kudzera mu nzeru zake zofatsa komanso zolimbikitsa, a Susan Piver amapereka malingaliro othandizira kuti athe kuchira pamasautso amtima wosweka. Ganizirani izi ngati mankhwala okuthandizani kuthana ndi zowawa komanso zokhumudwitsa za kutha kwa banja.

Gulani pa intaneti.

Kukhala Munthu: Chikumbutso Chodzuka, Kukhala Weniweni, ndi Kumvera Mwakhama

Ngakhale anali wosamva komanso akumwalira ndi bambo ake ali mwana, wolemba mabuku a Jennifer Pastiloff adaphunzira momwe angakhazikitsire moyo wake pomvera mwamphamvu ndikusamalira ena.

Gulani pa intaneti.

Chaka Cha Kulingalira Kwamatsenga

Kwa aliyense amene wakumana ndi imfa yadzidzidzi ya mnzake, Joan Didion akuwonetsa zosawoneka bwino komanso zowona zaukwati ndi moyo womwe umafufuza matenda, zowawa, ndi imfa.

Gulani pa intaneti.

Palibe Matope, Palibe Lotus

Ndi chifundo ndi kuphweka, mmonke wachi Buddha ndi wothawa kwawo ku Vietnam a Thich Nhat Hanh amapereka njira zokumbatira zopweteka ndikupeza chisangalalo chenicheni.

Gulani pa intaneti.

Momwe Mungachiritse Mtima Wosweka M'masiku 30: Upangiri watsiku ndi tsiku wotsanzikana ndi Kupitiliza ndi Moyo Wanu

A Howard Bronson ndi Mike Riley amakuthandizani kuti muyambirenso kutha kwa chibwenzi mwachidziwitso ndi machitidwe omwe angakuthandizeni kuti muchiritse ndikulimba mtima.

Gulani pa intaneti.

Mphatso Zopanda Ungwiro: Siyani Yemwe Mukuganiza Kuti Mukuyenera Kukhala ndi Kulandira Yemwe Ndinu

Kudzera mukulankhula kwake kochokera pansi pamtima, moona mtima, Brené Brown, PhD, akuwunika momwe tingalimbikitsire kulumikizana kwathu ndi dziko lapansi ndikukulitsa kudzilandira kwathu ndi chikondi.

Gulani pa intaneti.

Mfundo yofunika

Chowonadi chovuta chakuwonongeka ndikuti chingasinthe moyo wanu kwamuyaya. Padzakhala nthawi pamene mudzamva kuti mwathedwa nzeru. Koma padzakhala ena mukawona kunyezimira kwa kuwala.

Pachisoni china, monga a Fisher ananenera, "ndi nkhani yopulumuka kwakanthawi mpaka pang'onopang'ono mumange moyo watsopano, wosiyana ndi malo otseguka akakhala achisoni."

Cindy Lamothe ndi mtolankhani wodziyimira pawokha wokhala ku Guatemala. Amalemba zambiri zamalumikizidwe pakati pa thanzi, ukhondo, ndi sayansi yamakhalidwe amunthu. Adalembedwera The Atlantic, New York Magazine, Teen Vogue, Quartz, The Washington Post, ndi ena ambiri. Pezani iye pa cindylowa.it.