Malangizo 10 Okuthandizani Kuleka Kuwala

Zamkati

• Nchiyani chimayambitsa kuwala?
• Malangizo pothana ndi malingaliro owala
• 1. Dzichotseni nokha
• 2. Konzekerani kuchitapo kanthu
• 3. Chitanipo kanthu
• 4. Funsani malingaliro anu
• 5. Sinthani zolinga zanu pamoyo
• 6. Yesetsani kukulitsa kudzidalira kwanu
• 7. Yesani kusinkhasinkha
• 8. Mvetsetsani zomwe zimayambitsa
• 9. Lankhulani ndi mnzanu
• 10. Yesani mankhwala
• Zosintha m'moyo
• Ndikotheka kusiya kuyaka

Kodi kuphulika ndi chiyani?

Kodi mutu wanu udadzazidwa ndi lingaliro limodzi, kapena mndandanda wamaganizidwe, omwe amangobwereza… ndikubwereza… ndikudzibwereza okha?

Njira yoganizira mosalekeza za malingaliro omwewo, omwe amakhala achisoni kapena amdima, amatchedwa mphekesera.

Chizolowezi chobayira chimatha kukhala chowopsa pamutu wanu wamaganizidwe, chifukwa chitha kukulitsa kapena kukulitsa kukhumudwa komanso kulepheretsa kuganiza kwanu ndikusintha momwe mukumvera. Zingakupangitseni kudzimva kukhala osungulumwa ndipo zitha kukankhira anthu kutali.

Nchiyani chimayambitsa kuwala?

Anthu amawotchera pazifukwa zosiyanasiyana.Malinga ndi American Psychological Association, zifukwa zina zomwe zimakhalira ndi mphekesera ndi izi:

• chikhulupiliro chakuti pakuwala, mudzazindikira za moyo wanu kapena vuto
• kukhala ndi mbiri yakusokonekera kwamalingaliro kapena kwakuthupi
• akukumana ndi zopanikiza zomwe sizingayang'aniridwe

Kuwotcha kumakhalanso kofala kwa anthu omwe ali ndi mawonekedwe ena, omwe amaphatikizapo ungwiro, neuroticism, komanso kuyang'ana kwambiri maubale ndi ena.

Mutha kukhala ndi chizolowezi chowonera ubale wanu ndi ena kwambiri kotero kuti mudzadzipereka kwambiri kuti musunge ubale wanu, ngakhale sakukuthandizani.

Malangizo pothana ndi malingaliro owala

Mukangokhalira kuganiza mozungulira, zingakhale zovuta kutuluka. Ngati mungalowetse m'malingaliro ngati amenewa, ndikofunikira kuwaletsa mwachangu momwe mungatetezere kuti asakhale olimba.

Monga momwe mpira ukugudubuzika kutsika, ndikosavuta kuyimitsa malingaliro owala pamene ayamba kugubuduka ndikukhala ndi liwiro locheperako poyerekeza ndi pomwe adasonkhanitsa liwiro pakapita nthawi.

Ndiye, mungatani kuti mulepheretse malingaliro anuwa kudutsamo malingaliro anu?

Nawa maupangiri 10 oyeserera mukayamba kukhala ndi lingaliro lomwelo, kapena malingaliro, oyenda mozungulira mutu wanu:

1. Dzichotseni nokha

Mukazindikira kuti mukuyamba kuwira, kupeza zosokoneza kumatha kusokoneza malingaliro anu. Yang'anani pozungulira inu, sankhani mwachangu china chake, ndipo musaganizenso. Taganizirani izi:

• kuyimbira mzanu kapena wachibale
• kugwira ntchito zapakhomo
• kuonera kanema
• kujambula chithunzi
• kuwerenga buku
• kuyenda mozungulira dera lanu

2. Konzekerani kuchitapo kanthu

M'malo mobwereza bwereza malingaliro abodza omwewo mobwerezabwereza, tengani malingaliro amenewo ndikupanga dongosolo lochitapo kanthu kuti muwathetse.

Mutu wanu, lembani chilichonse chomwe muyenera kuchita kuti muthane ndi vutoli, kapena lembani papepala. Khalani achindunji momwe mungathere komanso onetsetsani zomwe mukuyembekezera.

Kuchita izi kudzasokoneza mphekesera zanu. Zithandizanso kuti mupite patsogolo poyesa kutulutsa malingaliro olakwika m'mutu mwanu.

3. Chitanipo kanthu

Mukafotokoza ndondomeko yothanirana ndi malingaliro anu akuunikirani, tengani gawo limodzi laling'ono kuti muthane ndi vutolo. Tchulani dongosolo lomwe mudapanga kuti muthetse vuto lomwe mwakhala mukuliganizira.

Pitani patsogolo pang'onopang'ono pang'onopang'ono mpaka malingaliro anu atakhala omasuka.

4. Funsani malingaliro anu

Nthawi zambiri timanyezimira tikamaganiza kuti talakwitsa kwambiri kapena pamene china chake chowopsa chachitika kwa ife chomwe timamva kuti tili nacho.

Ngati muyamba kudumpha pamaganizidwe ovuta, yesani kuyika malingaliro anu obwerezabwereza moyenera.

Kuganizira mozama za momwe lingaliro lanu lovuta lingakhale losalondola kungakuthandizeni kuti musatuluke chifukwa mumazindikira kuti lingalirolo silimveka.

5. Sinthani zolinga zanu pamoyo

Kuchita zinthu mosalakwitsa ndiponso kukhala ndi zolinga zosatheka kungayambitse mphekesera. Ngati mungakhazikitse zolinga zomwe sizingatheke, mutha kuyamba kuyang'ana pazifukwa komanso momwe simunakwaniritsire cholinga, kapena zomwe muyenera kuchita kuti mukwaniritse.

Kukhazikitsa zolinga zomwe mungakwaniritse kumachepetsa zovuta zakuganiza mozama pazomwe mukuchita.

6. Yesetsani kukulitsa kudzidalira kwanu

Anthu ambiri omwe amaweruza amafotokoza zovuta ndikudzidalira. M'malo mwake, kusadzidalira kumatha kuphatikizidwa ndi kuchuluka kwa mphekesera. Amalumikizidwanso ndi chiopsezo chowonjezeka cha kukhumudwa.

Kupititsa patsogolo kudzidalira kumatha kukwaniritsidwa m'njira zambiri. Mwachitsanzo, kumanga pazinthu zomwe zilipo kungapangitse kuti mukhale ndi mphamvu, zomwe zingalimbikitse kudzidalira.

Anthu ena angasankhe kugwira ntchito pakulimbikitsa kudzidalira mu psychotherapy. Pamene mukukulitsa kudzidalira kwanu, kudzidalira kwanu kumathandizanso. Mutha kupeza kuti mumatha kuyendetsa bwino mphekesera.

7. Yesani kusinkhasinkha

Kusinkhasinkha kumachepetsa mphekesera chifukwa zimaphatikizapo kukonza malingaliro anu kuti mufike pamtendere.

Mukadzipeza muli ndi malingaliro obwereza m'malingaliro anu, fufuzani malo opanda phokoso. Khalani pansi, pumirani kwambiri, ndipo osangoyang'ana china koma kupuma.

8. Mvetsetsani zomwe zimayambitsa

Nthawi iliyonse mukapezeka kuti mukuwala, pangani malingaliro anu momwe mukukhalira. Izi zikuphatikiza komwe muli, nthawi yanji, ndi ndani amene akuzungulirani (ngati alipo), komanso zomwe mwakhala mukuchita tsikulo.

Kupanga njira zopewera kapena kusamalira zoyambitsa izi kumatha kuchepetsa kuchepa kwanu.

9. Lankhulani ndi mnzanu

Malingaliro owala angakupangitseni kumva kuti muli kutali. Kuyankhula zakukhosi kwanu ndi bwenzi lomwe lingakupatseni malingaliro akunja kumathandizira kuthetsa vutoli.

Onetsetsani kuti mukuyankhula ndi mnzanu yemwe angakupatseni malingaliro amenewo m'malo mowunikira nanu.

10. Yesani mankhwala

Ngati malingaliro anu owala akutenga moyo wanu, mungafune kuganizira zamankhwala. Katswiri wothandizira amatha kukuthandizani kudziwa chifukwa chomwe mukukulira komanso momwe mungathetsere mavuto pachimake.

Zosintha m'moyo

Ngati ndinu wowotchera nthawi yayitali amene mukufuna kuthetsa malingaliro anu obwerezabwereza, nazi kusintha kosavuta komwe mungapange pamoyo wanu komwe kungakuthandizeni kuchita izi:

• Chitani khama poyesayesa kuthetsa mavuto anu. Choyamba zindikirani mavuto m'moyo wanu ndiyeno yambani kuchitapo kanthu kuti muthe kuthana ndi mavuto anu, sitepe ndi imodzi
• Khazikitsani zoyembekezera zanu. Malingaliro olakwika owala amatha kulowa mkati tikakayikira kudzidalira kwathu. Dzitamandeni chifukwa cha zomwe mwachita bwino ndikudzikhululukira zolakwa zanu. Nthawi zonse yesetsani kukulitsa kudzidalira kwanu podzisamalira komanso kuchita zinthu zomwe mumakonda komanso zomwe mumachita bwino.
• Pangani dongosolo lothandizira. Kukhala ndi abwenzi komanso abale, ndipo mwina ngakhale wothandizira, aliyense mwa iwo omwe mungawafunse thandizo pakagwa zinazake zolakwika kapena mukakhala ndi tsiku loipa, ndikofunikira kwambiri. Anthu apaderaderawa akhoza kukusokonezani m'maganizo mwanu komanso akhoza kukulimbikitsani kudzidalira.

Ndikotheka kusiya kuyaka

Ngati ndinu ruminator, ndikofunikira kudziwa maupangiri ena omwe angakuthandizeni kuyimitsa malingaliro anu musanazike mizere.

Ndikofunikanso kuchitapo kanthu ndikuchitapo kanthu kuti mudziteteze kuwala koyamba.

Ndikudziwitsa komanso kusintha kwa moyo, ndizotheka kuti mudzimasule ku malingaliro owala. Ngati mukuwona kuti mukulephera kugwiritsa ntchito malangizowa kukuthandizani kuti mukhale ndi vuto, muyenera kulumikizana ndi akatswiri azaumoyo kuti akuthandizeni.