Kulemba Zakudya Zanu

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Nthawi ndi nthawi, china chake chikandivutitsa, ndimatenga kope langa lodalirika la marble, ndikupita kumalo omwe ndimakonda khofi, ndikuitanitsa kapu yopanda malire ndikuyamba kulemba.

Aliyense amene adathira zovuta papepala amadziwa momwe zimatipangitsa kumva bwino. Koma posachedwapa, sayansi, nayonso, ikuyimira kumbuyo kwa cholembera ndi pepala ngati njira yochiritsira, mwakuthupi ndi m'maganizo. Kuphatikiza apo, akatswiri pankhani ya "kujambula," monga amadziwika, akuti kulemba kungathandize chilichonse chomwe chimayambitsa kupsinjika ndi nkhawa - mkwiyo, kukhumudwa, ngakhale kuwonda.

"Magazini ili ngati mnzanu wapamtima, mutha kunena chilichonse," akutero a Jon Progoff, director of Dialogue House Associates, bungwe ku New York City lomwe limaphunzitsa zokambirana zambiri za atolankhani. "Kudzera mu ntchito yolemba, pamakhala machiritso, pali kuzindikira komanso kukula."

Progoff akuti makasitomala ake adachita bwino kwambiri pogwiritsa ntchito zolemba zamabuku kuti athandizire kuchepetsa thupi komanso zovuta zazithunzi. Kudzera mukulemba, akuti, makasitomala amatha kuwunika momwe kudya kwawo kungapweteketsere matupi awo, momwe angapezere njira zokulitsira zizolowezi zosayenera, kapena kungovomereza kuti matupi awo akhoza kukhala athanzi komanso olimba popanda kukhala owonda. Kulemba, akutero, kungakuthandizeni kuzindikira momwe mukuchitira nkhanza thupi lanu ndi njira zomwe mungadzisamalire.

Momwe kulemba kumathandizira

Kulemba zamankhwala kudapezanso zala zasayansi chaka chatha pomwe Journal of the American Medical Association idasindikiza kafukufuku wokhudza odwala 112 omwe ali ndi mphumu kapena nyamakazi - matenda awiri okhazikika, ofooketsa.Ena mwa odwalawo analemba za chochitika chodetsa nkhaŵa kwambiri m’miyoyo yawo, ndipo ena analemba za nkhani zosaloŵerera m’maganizo. Phunziroli litatha patatha miyezi inayi, olemba omwe adakumana ndi mafupa m'matumba awo anali athanzi: Odwala asthma adawonetsa kusintha kwa 19% m'mapapu, ndipo odwala nyamakazi adawonetsa kuchepa kwa 28% pazovuta zawo.

Kodi kulemba kumathandiza bwanji? Ofufuzanso sakhala otsimikiza kwenikweni. Koma a James W. Pennebaker, pulofesa wama psychology ku University of Texas ku Austin komanso wolemba Kutsegula: Mphamvu Yochilitsa Yosonyeza Kutengeka (Guilford Press, 1997), akuti kulemba za chochitika chowawa kumachepetsa kupsinjika. Izi ndizofunikira chifukwa kupsinjika kumatha kukhumudwitsa chitetezo cha mthupi lanu, kukweza kuthamanga kwa magazi komanso kusokoneza magwiridwe antchito amthupi. M'maphunziro ake, Pennebaker wapeza kuti anthu omwe amalemba za zochitika zoopsa amawongolera miyoyo yawo: ophunzira amachita bwino m'kalasi; omwe alibe ntchito amatha kupeza ntchito. Amatha kukhala mabwenzi abwino, omwe amapindulitsa thanzi chifukwa anthu omwe amakonda kwambiri anzawo amakhala athanzi kuposa omwe alibe anzawo apamtima.

Kuphatikiza apo, kulembera m'mabuku kumakuthandizani kuti mupeze mayankho ndi mphamvu zomwe mwina mwagona mkati mwanu. Monga kusinkhasinkha, kulembera zolemba kumathandizira kuti malingaliro anu azingoyang'ana mwakachetechete ndi kwathunthu kulandira china chake chowawa kuchokera m'mbuyomu kapena kudziwa momwe mungathetsere vuto. Kathleen Adams, mkulu wa Center for Journal Therapy ku Lakewood, Colo, ndi wolemba mabuku, Kathleen Adams anati: Lembani Njira Yabwino (Center for Journal Therapy, 2000).

Kulemba 101 Kodi njira yabwino kwambiri yolembera ndi iti? Nazi zina zolozera pensulo zochokera kwa ofufuza a m'magazini:

* Kwa masiku anayi otsatizana, patulani mphindi 20 kapena 30 kuti mulembe zomwe zikukudetsani nkhawa. Osadandaula za zolemba pamanja, galamala, kalembedwe; ingofufuzani zomwe mukumva. Ngati mwathamangitsidwa, mwachitsanzo, lembani za mantha anu ( "Bwanji ngati sindingathe kupeza ntchito?"), kugwirizana ndi ubwana wanu ("Bambo anga anali lova kwambiri ndipo tinalibe ndalama zokwanira"), ndi tsogolo lanu ("Ndikufuna kusintha ntchito").

* Kenako, werengani zomwe mwalemba. Ngati mudakali ndi chidwi ndi izi, lembani zambiri. Mwachitsanzo, mwina mukumva chisoni chifukwa cha imfa ya wokondedwa wanu. Lembani za izi mpaka chisoni chanu chitachepa. Ngati mukupitirizabe kukhala ndi nkhawa, funsani thandizo kwa akatswiri kapena gulu lothandizira.

* Yesani mitundu yosiyanasiyana yolemba: Lembani mawu kwa chibwenzi chomwe chidakutayani, kalata yokhululukira kholo kapena mwana wamwano kapena zokambirana pakati panu wokhala onenepa kwambiri komanso thanzi lomwe mukufuna kukhala.

* Werenganinso magazini akale pokhapokha atakuthandizani kuchira. Kupanda kutero, alumikize kapena uwawononge.

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