Inde, Mutha (ndipo Muyenera) Kudzipatsanso Kumbuyo

Zamkati

• Kudzikumbatira kuli ndi phindu lalikulu
• Itha kuthandiza kuthetsa ululu
• Ikhoza kukuthandizani kuti mukhale otetezeka komanso otetezeka
• Ikhoza kusintha malingaliro anu
• Ikhoza kukulitsa kudzidalira
• Momwe mungachitire
• Kudziphatika 101
• Zilinso bwino kuti muziyankhula nokha
• Zochita zina zodzikonda zokha zomwe mungayesere
• Kusinkhasinkha mwamaganizidwe
• Sangalalani ndi chilengedwe
• Pangani chakudya chomwe mumakonda
• Khalani ndi cholinga
• Mfundo yofunika

Kukumbatirana kumatha kukupatsani chitonthozo chachikulu.

Amatha kukuthandizani kuti muzimva pafupi ndi munthu amene mumamukonda, kaya ndi mnzake, mnzanu, kapena mwana. Amathanso kuwonjezera chisangalalo ndikukwaniritsidwa ndikulimbitsa chidziwitso chanu kuti anthu ena amakukondani.

Ngati zinthu zikukulepheretsani kucheza ndi okondedwa anu, mungafune kukhala ndi chidwi chofuna kukondana. Kukhudza ndichofunikira, chifukwa izi ndizabwinobwino. Kupanda, makamaka kwa nthawi yayitali kuposa masiku onse, kumatha kukhala ndi gawo lalikulu pamatenda anu.

Pali nkhani yabwino pano. Kukumbatiridwa kuchokera kwa omwe ali pafupi kwambiri ndi okondedwa anu kudzakuthandizani kuti mukhale bwino msanga. Pakadali pano, ngati mukufunikadi kukumbatirana ndipo muli nokha, bwanji osayesa kudzipatsa nokha?

Timachipeza. Kudziphatika kumatha kumveka kopepuka, ngakhale kupusa, koma ndichinthu chenicheni.

Kudzikumbatira kuli ndi phindu lalikulu

Monga kukumbatirana, kudzikumbatirana kumatha kukhala ndi maubwino abwino, chifukwa ndi njira yabwino yoperekera chikondi.

Itha kuthandiza kuthetsa ululu

Malinga ndi kafukufuku wochokera ku 2011, kukumbatirana kungathandize kuchepetsa kupweteka.

Pakafukufuku kakang'ono aka, ofufuza adagwiritsa ntchito laser kuti apange ululu wopindika ngati wopanikizika mwa omwe akutenga nawo gawo 20. Ophunzira atawoloka manja awo (mofanana ndi momwe mumadutsa manja anu mukamakumbatirana), adanenanso kuti akumva kuwawa pang'ono.

Olembawo akuti izi zikukhudzana ndi chisokonezo muubongo zakomwe ululu umachokera. Kupweteka kumachitika pamalo amodzi, koma ngati manja anu awoloka, ubongo wanu umasakanikirana ndi komwe kuli chizindikiro chakumva kupweteka.

Ngakhale ubongo wanu umagwira ntchito yothetsera izi, uli ndi mphamvu yocheperako yosanthula zina - kuphatikiza kukula kwa ululu.

Mutha kukhala ndi chizolowezi chofananira kuti muchepetse ululu ngati mwayesapo kupaka kapena mbama pamalo owawa, oyabwa, kapena okwiya. Kuonjezera kukhudzika kwina kumapatsa ubongo wanu zochulukirapo, zomwe zingakhudze momwe zimawonekera kupweteka kwanu.

Kupweteka komwe kumakhudzana ndikukumbatirana kumatha kukhala ndi tanthauzo linanso.

akuwonetsa kuti hormone ya oxytocin, yotulutsidwa ndikumukhazika mtima pansi, itha kuthandizira kupumula.

Kutulutsidwa kwa Oxytocin kungathandize kuthana ndi mavuto mwachindunji. Olembawo akuti mahomoniwa amathanso kuthandizira kuchepetsa kukhudzidwa kwa zopweteka m'njira zina pochepetsa nkhawa komanso mantha.

Ikhoza kukuthandizani kuti mukhale otetezeka komanso otetezeka

Kufunika kwa kulumikizana kwaumunthu sikunganyalanyazidwe, ndipo chithandizo chamagulu chimapereka maubwino ambiri. Mwachitsanzo, munthu wina amene mumamusamalira akukufungatirani m'manja mwa kukumbatirana, mwina mumakhala otonthoza komanso osasungulumwa.

Kudzikumbatirana kumatha kutengera kutonthozedwa komanso chitetezo. Ganizirani izi ngati kuyimilira mpaka mutakumbatiranso wina.

Mumachita gawo lofunikira kwambiri pakukhala kwanu bwino, ndipo kudzikumbatira nokha kumatha kukuthandizani kukumbukira mphamvu zanu. M'malo modikirira kuti wina akuthandizeni ndikukhala bwino, mutha kuchitapo kanthu kuti mudzilimbikitse.

Ikhoza kusintha malingaliro anu

Mwinamwake mudakhala ndi tsiku lalitali kapena mumakhala okhumudwa pang'ono popanda chifukwa chomveka. Mwina simungathe kucheza ndi okondedwa anu kwakanthawi ndipo kupsyinjika kwakudzipeza kukupezani.

Kukhudza, ngakhale kukhudza kwanu, kumathandizira kupititsa patsogolo kupumula chifukwa kumakhala cortisol (mahomoni opsinjika) mthupi lanu. Zachidziwikire, kukumbatirana sikungathetseretu mavuto anu, koma kumatha kuthandizira kuthetsa mavuto anu komanso kupsinjika.

Chifukwa chake, nthawi yotsatira mukadzimva wopepuka, wokwiya, kapena wotopa, kutenga nthawi yakukumbatirana kwanthawi yayitali kungakuthandizireni kukulitsa mzimu wanu ndikukhala osangalala.

Ikhoza kukulitsa kudzidalira

Monga kukhudza, kudzimvera chisoni kumachepetsa milingo ya cortisol ndikukhalitsa ndi thanzi labwino.

Njira imodzi yolimbikitsira kudzimvera chisoni? Mwaganiza: Muzikumbatira.

Malinga ndi kafukufuku wofufuza zodzilimbitsa Kristin Neff, PhD, kukumbatirana, kusisita, komanso kutonthoza thupi lanu kumawonjezera kumverera kwachikondi ndi kudzipangira nokha.

Kuyeserera kudzithandiza kumapangitsa kuti zikhale zosavuta kuvomereza momwe ulili ndikudzitonthoza pambuyo pamavuto kapena zolakwika. Mwa kukulitsa kuvomereza komanso kudzidalira, kudzimvera chisoni kumathandizanso kuti muwone bwino moyo.

Momwe mungachitire

Ngati simungathe kuwona bwino momwe mungadzikumbatire, musadandaule. Njirayi ingawoneke ngati yosamveka poyamba, koma ndiyosavuta kwenikweni.

Mutha kuzipeza momwe mungafunire mukakumbatira wina, koma ngati mungafune malangizo omveka bwino, malangizowa atha kuthandiza.

Kudziphatika 101

1. Pindani mikono yanu mozungulira thupi lanu, ndikuliika m'njira yomwe imamverera mwachilengedwe komanso momasuka. Mwachitsanzo, kupinda manja anu m'mimba mwanu kapena pansi pamtima panu kungamveke kosavuta kuposa kuzikumbatira pachifuwa.
2. Pumulani manja anu paphewa kapena kumtunda (pamwambapa pa biceps yanu). Apanso, pitani ndi zomwe zimamveka mwachilengedwe. Mukadzikumbatira m'mimba, mutha kukhala omasuka kupindika manja anu mbali yanu.
3. Ingoganizirani mtundu wa kukumbatirana komwe mukufuna. Kukumbatirana kwamphamvu, mwamphamvu? Kapena kukumbatirana mofewa, kotonthoza?
4. Dzichepetseni ndi kukakamizidwa kokwanira kuti mupange zomwe mukuyang'ana.
5. Gwirani kukumbatirana kwa nthawi yayitali momwe mungafunire.
6. Anthu ena zimawawona kukhala otonthoza kumangoyenda uku ndi uku kwinaku akudzikumbatira, kotero mungaganizire kuyesa izi.
7. Ngati simukumva kuti mukudzikumbatira, yesetsani kusisita mikono yanu kapena mapewa anu chapamwamba m'njira yotonthoza, yofanana ndi kutikita minofu pang'ono.

Zilinso bwino kuti muziyankhula nokha

Mawu ochepa olimbikitsa akhoza kukuthandizani kuti mupindule kwambiri ndikudziphatika.

Mukamadzikumbatira, yang'anani pamalingaliro okoma mtima, achikondi, ndikuwongolera iwo mkati. Kungokhala ndi mauthenga abwino m'maganizo mwanu kungakuthandizeni kuti mukhale osangalala, koma kuwauza mokweza kumatha kukulitsa mphamvu.

Kuti mumve bwino mawu ena othandiza, lingalirani zomwe wokondedwa anganene akukukumbatirani:

• "Upambana."
• "Izi sizikhala mpaka kalekale."
• "Muli nazo izi."
• "Ndimakunyadirani."
• "Ndiwe wamphamvu kwambiri."
• "Mukuchita zonse zomwe mungathe."
• "Ndimakukondani."

Zingamveke zopusa kunena kuti mumadzikonda, koma taganizirani izi ngati njira yabwino kwambiri yolankhulirana. Kukhala ndi chizolowezi chonena kuti "Ndimakukonda" pawokha kumatha kukulitsa kudzidalira komanso kudzidalira, kukulitsa chiyembekezo komanso kulimba mtima.

Chinsinsi chake ndikuti musalole kuweruza kosayenera kapena kutsutsidwa. Khalani ndi mphindi yakudzikonda, komanso kudzikonda kokha.

Zochita zina zodzikonda zokha zomwe mungayesere

Kukukumbatira si njira yokhayo yomwe mungadziwonetsere nokha chikondi. Zochita zodzikonda zomwe zili pansipa zitha kukuthandizani kuti mukhale osangalala komanso kuti mukhale ndi chiyembekezo.

Kusinkhasinkha mwamaganizidwe

Zitha kutenga nthawi kuti mukhale ndi chizolowezi chosinkhasinkha pafupipafupi, koma mukangoyamba kumene, mudzawona zomwe zingakhudze moyo wanu.

Kusinkhasinkha kumatha kuthana ndi nkhawa, kukonza tulo, komanso kukulitsa malingaliro abwino kwa anthu ena komanso momwe umadzithandizira. Zimathandizanso kukulitsa kuzindikira kwakumverera kwanu, malingaliro anu, ndi zinthu zomwe zikuchitika pafupi nanu.

Yesani kusinkhasinkha kwachifundo kuti mutumize chikondi kwa inu nokha kapena kwa wina aliyense m'moyo wanu.

Kapenanso, kusinkhasinkha mwachangu kwa thupi kumatha kukuthandizani kuti muwone momwe mwachitikira.

Phunzirani zambiri zamalingaliro osiyanasiyana.

Sangalalani ndi chilengedwe

Kugwiritsa ntchito maola awiri okha sabata iliyonse mwachilengedwe kumatha kuthandizira kukonza chisangalalo komanso thanzi labwino, akutero.

Kusintha kwa mawonekedwe kumatha kukhala ndi phindu lalikulu pamalingaliro anu, makamaka ngati mwakhala mukugwiritsa ntchito nthawi yambiri kunyumba posachedwa.

Yesani kuyendera paki, gombe, nkhalango, kapena m'mbali mwa mtsinje. Popeza masewera olimbitsa thupi amathanso kukuthandizani kuwonetsa thupi lanu chikondi, kuwirikiza kawiri ndikulima kapena kupita kokayenda.

Bonasi: Kutentha kwa dzuwa nthawi zina kumamvanso ngati kukumbatirana.

Pangani chakudya chomwe mumakonda

Kusangalala ndi zakudya zomwe mumakonda kumathandizanso kuyambitsa kupanga oxytocin, komwe kumatha kudzetsa kudzikonda.

Kudya chakudya chopatsa thanzi si njira yodzichitira nokha, mwina. Zimathandizanso kuwonetsa kukonda thupi lanu.

Kuphika mbale yomwe mumakonda, kapena kukonzekera china chatsopano, kumathandizanso kudzaza nthawi yopuma ndikusokonezeni ku malingaliro osafunikira mukakhumudwa.

Mukamaliza kudya, idyani mosamala kuti musangalale ndi kuluma kulikonse.

Khalani ndi cholinga

Kukhazikitsa zolinga kumatha kukuthandizani kuti muzidzikonda pokha chifukwa zimatha kukulitsa cholinga pamoyo ndikukuthandizani kuti muzikhala ndi malingaliro.

Cholinga chimawoneka ngati cholinga, koma ndichachidziwikire pamoyo wanu pompano.

Mwachitsanzo:

• Ndikufuna kukhala ndi chiyembekezo lero.
• Ndikufuna kukhala ndi malingaliro otseguka.
• Ndikufuna kuzindikira zinthu zomwe zimandibweretsera chimwemwe.

Lembani zolinga zanu muzolemba zanu, kapena kwina kulikonse - zolemba pagalasi lanu, firiji, kapena bolodi lazolembanso zimagwiranso ntchito bwino - ndipo muziyang'aniranso nthawi iliyonse yomwe mukufuna kuti mumveke bwino.

Mfundo yofunika

Anthu ambiri amafunikira kugwira bwino kuti achite bwino. Kukhudza njala, kapena kupitilira kwa nthawi yayitali, kumatha kubweretsa nkhawa, kukhumudwa, komanso kupsinjika kwamaganizidwe.

Sikuti nthawi zonse zimakhala zotheka kupeza kulumikizana ndi anthu komwe mukukhumba, kuti muthe kuyamwa chiweto, kulumikizana ndi okondedwa anu pazokambirana pavidiyo, kapena kuyeserera mtundu womwe mumakonda.

Kudzikonda pang'ono kungathandizenso, choncho, musawope kudzikumbatira mukafuna.

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.