Upangiri Wanu Wokulitsa Kulimba Mtima, Maganizo, ndi Thupi

Zamkati

• Limbitsani Maganizo Anu
• Limbikitsani Maganizo Anu
• Mangani Thupi Lanu
• Onaninso za

Mliri, kusankhana mitundu, kusamvana pazandale - 2020 akutiyesa aliyense payekhapayekha komanso palimodzi. Pamene tadzuka kuti tikwaniritse zovuta izi, taphunzira momwe mphamvu ilili yofunikira ku thanzi lathu ndi kupulumuka kwathu, kulumikizana kwathu ndi madera athu, ndikudzidalira kwathu komanso kukhala kwathu bwino.

Kuposa kale lonse, timafunikira mikhalidwe monga kulimba mtima, kupirira, kuyendetsa, komanso mphamvu zathupi ndi mphamvu. Mwamwayi, kukhala ndi imodzi kumatha kupanga zina zonse kukhala zosavuta, kafukufuku wapeza. Mwachitsanzo, azimayi omwe nthawi zonse amanyamula zolemetsa amaphunzira kupirira pamavuto ena amoyo, malinga ndi kafukufuku. Kuonjezera mphamvu zakuthupi “kumakuthandizani kuona kuti mungathe kuchita zinthu zovuta, zomwe zimakulitsa chidaliro chanu ndi mphamvu,” anatero wolemba kafukufuku Ronie Walters, wa pa yunivesite ya Highlands and Islands ku Scotland. Nthawi yomweyo, kulimba kwamaganizidwe kumakupatsani bata ndikulingalira kuti muchite bwino, atero a Robert Weinberg, Ph.D., pulofesa wama psychology pamasewera ku Miami University ku Ohio.

Ndi dongosolo lathu, muphunzira kukhala ndi mphamvu zomwe mungafune kuti mugonjetse zopinga, kumenyera tsogolo labwino, ndikuyendayenda padziko lapansi.

Limbitsani Maganizo Anu

Kulimba kwamalingaliro ndiko kuthekera koyang'ana, kukhala chete, kukhalabe chidaliro, komanso kukhala olimbikitsidwa pakapita nthawi. Angela Duckworth, Ph.D., pulofesa wa za psychology pa yunivesite ya Pennsylvania anati: “Zimadutsana ndi grit, khalidwe limene limaonekera pamene chinthu chimene mumachikonda kwambiri chikadutsana ndi kulimbikira kuti muchikwaniritse. Grit komanso woyambitsa Character Lab, bungwe lopanda phindu lomwe limapititsa patsogolo chidziwitso cha sayansi kuthandiza ana kuchita bwino. Zidutswa zonse ziwiri za equation ndizofunika, akutero Duckworth. Kungosangalatsidwa ndi zomwe mwachita kapena projekiti sikungakuthandizeni kuti mupirire nazo kwa nthawi yayitali. Kuti mupirire muyenera kukhala ndi cholinga ndikuchitapo kanthu momveka bwino. "Chitani ndi zinthu zomwe zakwaniritsidwa kale," popeza zolinga nthawi zambiri zimakhazikika pakapita nthawi, akufotokoza. "Ngati mungalembetse kuti muthandizire kuvota, wokonza azikuyimbirani."

Kulimba mtima ndichinthu chomwe aliyense angagwirepo, atero a Weinberg. Njira imodzi yomangira ndikumaphunziro ovuta, omwe amakupatsani mwayi woyeserera kuti muthe kuyesa kuthetsa mavuto mukapanikizika. Mwachitsanzo, ngati mukuyesera kubweretsa zosintha ku bungwe ndipo mukudziwa kuti mukulankhula ndi anthu omwe angatsutse malingaliro anu, yesani kuyembekezera mafunso ovuta omwe angafunse ndikubwereza mayankho anu. Yesetsani kukhala osasunthika komanso odekha mukamatha kuthana ndi mavuto omwe angakhalepo. (Zokhudzana: Kristen Bell "Akukumbukira" Maupangiri Awa a Kuyankhulana Kwaumoyo)

Njira ina yolimbikitsira kulimba mtima kwanu ndikugwiritsa ntchito zolankhula zabwino, akutero Weinberg. Mukalakwitsa, m'malo moyambitsa mawu owononga amkati omwe angakupangitseni chidaliro ndikuwononga magwiridwe antchito anu, yesani kuyang'ana moyenera. “Mungonena kuti, ‘Pomwe ndili pano, ndipo zosankha zanga ndi izi,’” akutero Weinberg. Kusalowerera ndale kudzakuthandizani kukulitsa luso lanu lolimba. Inde, izi nzosavuta kunena kuposa kuchita. Kuti muchite bwino, gwiritsani ntchito chithunzithunzi: Mwachitsanzo, lingalirani za nthawi yomwe mumadzilankhula nokha, ndipo yesani kuyankha moyenera. Yesani kuchita izi kangapo pa sabata kapena tsiku lililonse.

Limbikitsani Maganizo Anu

Kutseguka komanso kusinthasintha ndizizindikiro zakulimba mtima, atero Karen Reivich, Ph.D., director of programmes ku Positive Psychology Center ku University of Pennsylvania. Sizokhudza kukhala stoic. Wina yemwe ali wolimba mtima amakhala womasuka kukhala pachiwopsezo komanso kukhala wopanda nkhawa, zomwe zimawathandiza kuti asamangokhala okhumudwa. "Chizolowezi chathu pachikhalidwe ndikuti tizilimbikitsana munthawi zovuta, nthawi zonse tizikhala olimba mtima ndikuwoneka bwino," akutero katswiri wazamisala Emily Anhalt, woyambitsa gulu lalingaliro la Coa. "Koma mphamvu zenizeni ndikumva kukhudzika kwathunthu ndikukulitsa kulimba mtima kuti mudutse."

Kulimba mtima ndi kuthekera kogwiritsa ntchito zinthu zamkati (monga zomwe mumakhulupilira) kapena zakunja (monga dera lanu) kuti mudutse nthawi zovuta, ndikukhala otseguka kuti mukule kuchokera ku zovutazo. Ndipo ndichinthu chomwe mungalimbe, atero a Reivich.Zina mwazinthu zomwe zimakupangitsani kuti mukhale wolimba mtima ndi monga kudzidziwitsa nokha (kusamalira malingaliro anu, malingaliro anu, ndi physiology), kulamulira zokambirana zanu zamkati kuti zikhale zopindulitsa, kukhala ndi chiyembekezo, kudziwa luso lanu ndi luso lanu ndi momwe mungawagwiritsire ntchito bwino, ndi kugwirizana ndi ena kapena chifukwa chachikulu.

Mphamvu zenizeni ndikumva kukhudzika kwathunthu ndikukulitsa kulimba mtima kuti mudutsemo.

Kudzidziwitsa nokha kumathandizanso kuti muzidziwona bwino, ngakhale chithunzicho sichili bwino. Zimafunika kufunitsitsa kuyang'ana mkati, zomwe zimaphatikizapo kutenga chiopsezo, akutero Reivich. "Mutha kupeza china chake chomwe simukukhutira nacho kapena kunyadira nacho," akutero. Ndizochita zosatetezeka zomwe pamapeto pake zimatithandiza kukhala olimba ndikuimirira pazomwe timakhulupirira, ngakhale tikumana ndi mantha. "Ngati sitilumikizana ndi omwe tili, zimakhala zovuta kusintha," akutero Anhalt. "Mukamamvetsetsa bwino izi, m'pamenenso mutha kupitilira moyo ndi cholinga." (Njira imodzi yomwe mungakulitsire kudzizindikira? Tsiku lanu.)

Kuti mulimbitse kulimba mtima kwanu, Reivich akuwonetsa kuchitapo kanthu "mwanzeru," zomwe zikutanthauza kuchita mosamala zinthu zomwe zikugwirizana ndi zomwe inu muli komanso zolinga zanu. "Funsani kuti, 'Ndingatani kuti ndizichita zinthu modzipereka?" Akutero. Mwachitsanzo, poyang'anizana ndi tsankho, izi zikhoza kukhala kuchita nawo zionetsero, kuthandizira mabizinesi a anthu amitundu yosiyanasiyana, kapena kulankhula ndi abwana anu za kuwongolera chikhalidwe cha kampani. Kuchita chinthu chowonadi kwa inu kumamanga nyonga yanu powonetsa mphamvu yanu, ngakhale mutakhala kuti mwina mukumva kuti mulibe chochita.

Mangani Thupi Lanu

Kuchita masewera olimbitsa thupi kumakupangitsani kukhala athanzi, komanso kumalimbitsa malingaliro anu ndikuthandizira kukhala ndi malingaliro ndi chidaliro. Mufunika mitundu ingapo ya mphamvu za minofu, akutero Stuart Phillips, Ph.D., mkulu wa Physical Activity Center of Excellence pa yunivesite ya McMaster ku Ontario. Choyamba, pali mphamvu yayikulu, yomwe ndi kuthekera kwanu kukweza chinthu cholemetsa kwambiri momwe mungathere. Kulimba mtima kumakuthandizani kuti mutenge chinthu cholemera mobwerezabwereza. Ndipo mphamvu, yomwe Phillips akuti ndiyofunikira kwambiri kumanga komanso yogwiritsidwa ntchito kwambiri pamoyo watsiku ndi tsiku, imapanga mphamvu kapena mphamvu mwachangu. (Ganizirani: squat kudumpha kapena kuyimirira mwachangu kuchokera pansi.)

Kwa ambiri a ife, kusakaniza mitundu itatu yamaphunziro a kukana kumabweretsa nyonga zathu zofunikira. Chitani magawo angapo a ntchito zopirira mphamvu monga kukweza ndi ma plyometric sabata iliyonse, koma osadandaula zakukweza nthawi zonse, atero a Phillips. Muthanso kulimba ngati mutakweza zolemetsa kamodzi pamasabata angapo, akutero. Kuphatikiza apo, idyani zakudya zingapo zopatsa thanzi, zopatsa mphamvu tsiku lililonse kuti muthandizire kukonza ndi kukonza minofu. Komanso, gonani mokwanira kuti muchite bwino komanso bwino.

Maphunziro amphamvu adzakuthandizani kuti thupi lanu likhalebe lolimba, monganso kumanga mphamvu zamaganizo ndi zamaganizo kudzakuthandizani kuthana ndi mavuto omwe alipo komanso kukulimbikitsani kuti muyang'ane zamtsogolo.

Onaninso za