Zinthu 10 Zomwe Muyenera Kuchita Mukakhala Simukufuna Kuchita Chilichonse

Zamkati

• 1. Pitani nayo
• 2. Pitani panja
• 3. Longosolani momwe mukumvera
• 4. Sinkhasinkha
• 5. Fikirani mnzanu
• 6. Mverani nyimbo
• 7. Yesani ntchito zina zosavuta
• 8. Fufuzani ndi zosowa zanu
• 9. Pangani ndandanda
• 10. Werengani (kapena mverani) ku buku
• 10. Onetsetsani matenda ena amisala

Mukakhala kuti simukufuna kuchita chilichonse, nthawi zambiri inu kwenikweni sakufuna kuchita chilichonse.

Palibe chomwe chimamveka bwino kwa inu, ndipo ngakhale malingaliro abwino ochokera kwa okondedwa anu atha kukupangitsani kukhala osasamala.

Nthawi zambiri, malingaliro oterewa amakhala achilendo komanso osakhalitsa, amayamba chifukwa cha kupsinjika kapena moyo wotanganidwa kwambiri.

Kutaya chidwi kwanthawi yayitali (kusachita chidwi) kapena kusasangalala pang'ono ndi zinthu zomwe mumakonda (anhedonia), komabe, zitha kunena kuti pali china chake choopsa kwambiri.

1. Pitani nayo

Nthawi zina, osafuna kuchita chilichonse ndi malingaliro ndi thupi lanu lopempha kuti mupume.

Ngati mwakhala mukudzikakamiza mpaka kumapeto kwanu, mverani kuyitanaku musanafike potopa.

Kudzimvera chisoni ndikofunikira panthawiyi. Vomerezani kuti mukugwira ntchito mwakhama, kenako mudzilole kuti mupume kaye. Gonani pang'ono, pendani pulogalamu yanu yomwe mumakonda, kapena pindani ndi bulangeti yomwe mumakonda komanso chiweto - chilichonse chomwe chimakhala chophweka komanso chomasuka.

2. Pitani panja

Kuchita masewera olimbitsa thupi kunja - ngakhale mutangoyenda mphindi 10 mozungulira - kungakuthandizeni kukhazikika.

Ngakhale mutangokhala pa benchi, kungokhala ndi nthawi yachilengedwe kungakhale ndi maubwino.

Kusintha malo anu kungathandizenso kukulimbikitsani kuchita china chake, monga kupita kumalo omwe mumakonda kwambiri khofi. Ngakhale zitatero, kugwiritsa ntchito nthawi ina panja mwina kungakuthandizeni kumva bwino pakugwiritsa ntchito tsiku lonse pabedi.

3. Longosolani momwe mukumvera

Kufufuza momwe mukumvera kumatha kukupatsani chifukwa chake simukufuna kuchita chilichonse. Izi zitha kukhala zothandiza makamaka ngati simunamvepo kuchita zambiri kwa masiku opitilira ochepa.

Dzifunseni ngati mukumva:

• kuda nkhawa, kuda nkhawa, kapena kuchita mantha ndi zinazake
• wokwiya kapena wokhumudwa
• zachisoni kapena kusungulumwa
• wopanda chiyembekezo
• osachotsedwa kapena osadulidwa kuchokera kwa inu

Zina mwazomwe tafotokozazi zitha kutenga malingaliro anu ndikupangitsa kuti zikhale zovuta kuganiza zopanga china chilichonse.

Yesetsani kufotokoza pang'ono za momwe mumamvera, ngakhale zomwe zimatuluka sizimveka bwino.

Ngati mukukonzekera, yesetsani kutsatira mwa kulumikiza zina mwazimenezi ndi zifukwa zina. Kodi kusintha pantchito kukupangitsani kukhala ndi nkhawa? Kodi kudutsa pulogalamu yanu yomwe mumakonda kwambiri kukupangitsani kuti musakhale ndi chiyembekezo chamtsogolo?

Kuzindikira zomwe zimayambitsa izi kumatha kukuthandizani kupeza mayankho kapena kuvomereza kuti zinthu zina sizingatheke.

4. Sinkhasinkha

Inde, kusinkhasinkha ndi kuchita zinazake. Koma yesani kuganizira za izi posachita chilichonse mosamala, mwatcheru.

Sizovuta nthawi zonse, makamaka poyamba. Zitha kukupatsani mwayi wokhudzana ndi kutengeka mtima kwanu, ngakhale mavuto. Koma zimakuthandizani kuti muzitha kuzizindikira ndikuzilandira popanda kudziweruza nokha kapena kuwalola kuti akukhumudwitseni.

Takonzeka kuti tiyese? Nazi momwe mungayambire.

5. Fikirani mnzanu

Pamene simukufuna kuchita chilichonse, kulankhula ndi mnzanu nthawi zina kumatha kukuthandizani. Ingokumbukirani kuti anzanu osiyanasiyana akhoza kuyesa kukuthandizani munjira zosiyanasiyana, choncho pitani kwa bwenzi loyenera pazomwe mukukumana nazo.

Nawa maupangiri angapo:

• Ngati mukufuna malingaliro pazomwe mungachite, mnzanu yemwe nthawi zonse amakhala ndi upangiri wambiri atha kuthandiza kwambiri.
• Ngati mukungofuna kuti wina alankhule naye, kapena mwina musachite naye kalikonse, fikani kwa wina yemwe amamumvera mwachidwi.

Kapena, ingokhalani kutsogolo ndi mnzanu pazomwe mukufuna - kaya ndi malangizo othandizira kapena khutu lotseguka.

6. Mverani nyimbo

Nyimbo zingathandize kudzaza chete ndikupatseni kena koti muganizire mukakhala kuti simukufuna kuchita zambiri.

Ngakhale kuyika nyimbo zomwe mumakonda kungakutonthozeni (kapena kukupatsani mphamvu, kapena kukusangalatsani, kapena china chilichonse, kutengera mtundu wanji wa nyimbo zomwe mungakonde), zitha kukhala ndi maubwino ena muubongo wanu, kuphatikiza chidwi chanu komanso kukumbukira kwanu.

Kafukufuku wina akuwonetsanso kuti nyimbo zitha kuthana ndi zofooka.

7. Yesani ntchito zina zosavuta

Simungafune kuchita chilichonse ngati muli ndi zinthu zambiri zosasangalatsa kapena zosasangalatsa (monga ntchito zapakhomo, ngongole, kapena ntchito zina) kuti muchite. Ngati akhala akusungunuka, lingaliro lothana nawo lingamve chovuta kwambiri.

Yesetsani kupanga mndandanda wazonse zomwe muyenera kusamalira. Kenako, muwaike patsogolo - nchiyani chomwe chikuyenera kuchitidwa ASAP? Kodi mungayembekezere mpaka mwezi wamawa? Muthanso kuwakonza kutengera momwe alili osavuta.

Sankhani china chake chosavuta kapena chofunikira kwambiri ndikupangitsa kuti ikhale ntchito yanu tsikulo, ngakhale zitangotenga mphindi 20 zokha. Kuchita kena kake, ngakhale kakang'ono, kumatha kukuthandizani kuti mukhale opanda mphamvu ndikukubwezeretsani kumbuyo.

Mukamaliza, chotsani mndandanda wanu ndikudzipatsa chilolezo kuti musavutike tsikulo.

8. Fufuzani ndi zosowa zanu

Kusakwaniritsa zosowa zanu zakuthupi kapena zamaganizidwe anu kumakupangitsani kuti muzimva kuperewera pang'ono komanso kufooka.

Dzifunseni izi:

• Kodi ndimathiridwa madzi?
• Kodi ndiyenera kudya?
• Kodi ndiyenera kugona mokwanira?
• Kodi pali chilichonse chomwe chikundikhumudwitsa kapena kundipanikiza?
• Kodi ndingamve bwino ndikakhala ndi anthu?
• Kodi ndimafunikira kukhala ndekha?

Kutengera mayankho anu, mungafunike kupatula nthawi yodzisamalira.

9. Pangani ndandanda

Mukawona kuti nthawi zambiri simukufuna kuchita chilichonse, ndipo nthawi zonse mumakhala ovuta kusamalira ntchito zapakhomo ndi maudindo ena, kupanga ndandanda kungathandize.

Mutha kugwiritsa ntchito kale pulani kuti mulembe ntchito zofunika kapena misonkhano yomwe simungaiwale, koma ndandanda ingakuthandizeni kukhala ndi dongosolo lokhazikika lazomwe muyenera kuchita mukakhala kuti simukufuna kuchita chilichonse.

Simuyenera kuwerengera mphindi iliyonse ya tsiku lanu (pokhapokha ngati izi zingathandize), koma yesetsani kupanga nthawi yayitali yoti:

• kudzuka
• kukonzekera tsikuli
• kuphika chakudya
• sukulu, ntchito, kapena ntchito zapakhomo
• kuwona anzanu kapena zochitika zina
• kukagona

Komanso khalani ndi nthawi yochitira zinthu zomwe mumakonda komanso kucheza ndi okondedwa anu.

Yesetsani kuti musadziumire nokha ngati simungathe kutsatira ndondomekoyi. Kungakhale chizindikiro chabe kuti muyenera kukonzanso zinthu zina kapena kupatula nthawi yambiri yogwira ntchito zina.

10. Werengani (kapena mverani) ku buku

Kumbukirani, sizabwino kwenikweni kuchita chilichonse nthawi zina. Koma ngati mukumva ngati inu ayenera kukhala mukuchita zinazake kapena kukhala ndi malingaliro olakwa pafupi "kuwononga nthawi," kuwerenga buku kungakhale njira yocheperako kuti mumveke kuchita bwino, makamaka ngati ndi buku losafunikira pamutu womwe mukufuna kuphunzira zambiri.

Ngati mukumva kuti mulibe mphamvu zokwanira kuti mugwire buku (zimachitika), lingalirani za audiobook m'malo mwake. Malaibulale ambiri amakulolani kubwereka mabuku omvera kapena e-mabuku kwaulere, bola ngati muli ndi khadi laibulale.

Mabuku omvera ndiabwino kwa anthu omwe alibe nthawi yambiri yowerenga, popeza mutha kusangalala ndi mabuku mukuchita pafupifupi china chilichonse. Akhozanso kupereka njira "yowerengera" ngati mungakonde kungokhala chete ndikumveka phokoso kukusambitsani.

10. Onetsetsani matenda ena amisala

Kusafuna kuchita chilichonse sikutanthauza kuti muli ndi vuto la kupsinjika, koma nthawi zina kumatha kukhala chizindikiro.

Matenda okhumudwa nthawi zambiri samakula popanda kuthandizidwa ndi katswiri wazamisala, chifukwa chake ndibwino kuyankhula ndi wothandizira ngati malangizo omwe ali pamwambapa akuwoneka osathandiza.

Ndibwino kuti mufikire ngati mungakumane ndi:

• kulimbikira kutaya mtima
• kutaya chidwi ndi zinthu zomwe mumakonda
• kusakondweretsedwa ndi zinthu zambiri
• mphamvu zochepa kapena kutopa
• malingaliro odzivulaza kapena kudzipha
• Kukwiya kapena kusintha kwina kwachilendo
• kudzimva wopanda pake, wopanda chiyembekezo, kapenanso wopanda pake

Anthu okhala ndi nkhawa amathanso kukhala ndi zovuta kuchita chilichonse akakhala ndi nkhawa kapena nkhawa. Mutha kumva kuti mulibe mpumulo ndipo simungathe kukhazikika pachilichonse kapena kuchoka pantchito ina.

Othandizira atha kukuthandizani kuthana ndi zodandaula, chifukwa chake ndibwino kuti mufikire ngati mutakumana ndi izi:

• kuda nkhawa kapena mantha omwe amawoneka osalamulirika
• malingaliro othamanga
• kusowa tulo
• mantha
• kupweteka m'mimba

Sindikudziwa kuti ndiyambira pati? Kuwongolera kwathu pakupeza mankhwala okwera mtengo kungathandize.

Ndinu woweruza wabwino kwambiri pazosowa zanu. Nthawi zina, kusachita chilichonse ndizomwe zimafunikira - ndipo ndizabwino. Samalani kuti mumvetsere zizindikiro zina zomwe zingakuchenjezeni za zomwe zikuchitika.

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.