Momwe Mungathanirane ndi Kupsa Mtima kwa Amayi - Chifukwa Ndinu Woyenera Kuwotcha

Zamkati

• Gawani Zolinga Zopangira
• Sakanizani Zomwe Mungachite
• Pangani Mental Space Yambiri
• Onaninso za

M'nthawi ino yanthawi yotopa kwambiri, ndibwino kunena kuti anthu ambiri akumva kupsinjika mpaka 24/7 - ndipo amayi sali opambana. Pa avareji, amayi amasamalira 65 peresenti ya chisamaliro cha ana m’mabanja ogonana ndi amuna kapena akazi okhaokha amene onse amapeza ndalama, akutero katswiri wa zamaganizo Darcy Lockman, Ph.D., wolemba za Ukali Wonse: Amayi, Abambo, ndi Nthano ya Ubale Wofanana (Buy It, $27, bookshop.org).

Izi ndi zina mwazomwe zimachitika chifukwa cha zomwe zidakhazikika kwa moyo wonse. “Atsikana amatamandidwa chifukwa choganizira za anzawo komanso kuthandiza - kapena kukhala pagulu. Anyamata amalipidwa chifukwa choganizira zolinga zawo ndi zomwe amaika patsogolo - kukhala 'okonda,' "akutero Lockman. Mofulumira kuti akhale ndi ana awoawo, ndipo "mayiyo ali ndi udindo wonse wonyamula nkhawa," akuwonjezera.

Chifukwa chake sizosadabwitsa kuti mungafune kupuma. Ngati ndi choncho, yesani njira zitatu izi zothanirana ndi kutopa kwa amayi kulikonse kumene mukumva. (Zokhudzana: Njira 6 Zomwe Ndikuphunzira Kuthana ndi Kupsinjika Maganizo Monga Mayi Watsopano)

Gawani Zolinga Zopangira

Amayi ali ndi ntchito yolemetsa ya "kukumbukira" - ndiko kuti, kukumbukira kukumbukira, akutero Elizabeth Haines, Ph.D., katswiri wa zamaganizo komanso pulofesa pa yunivesite ya William Paterson ku New Jersey. "Ndipo tikudziwa kuti anthu akamakhomeredwa misonkho pokumbukira zolinga, zimatseka ntchito yayikulu yamaubongo - ndiye malingaliro anu."

Ngati mukutopa ndi amayi, Haines akukulimbikitsani kuti mugwiritse ntchito makalendala a digito ndi njira zolimbikitsira kuti alimbikitse ana ndi anzawo kuti akwaniritse zolinga zawo. Mwanjira imeneyi, mumapezanso malingaliro ndipo "amapeza maluso ofunikira pakuchita bwino komanso kudzimva kuti ali ndi luso - aliyense amapambana," akutero Haines.

Sakanizani Zomwe Mungachite

"Osawerengera tsiku lanu ndi mndandanda wazinthu zomwe mumachitira banja," akutero Maonekedwe Membala wa Brain Trust Christine Carter, Ph.D., wolemba wa Unyamata Watsopano (Buy It, $16, bookshop.org). M'malo mwake, lembani nthawi tsiku limodzi pa sabata pazomwe Carter amatcha "admin admin." Pangani chikwatu mu imelo yanu kuti mulembe zidziwitso zobwera kuchokera kusukulu ndi zina zotero, ndipo khalani ndi bokosi lolowera kuti muthe kulipira ndalama mu ola lomwe mwasankha. Kuchita izi kukuwonetsani malingaliro anu kuti muzingodikira pakadali pano ndikuthandizira kupewa kupsyinjika kwa amayi. "Nthawi zambiri, timakhala ndi malingaliro osokoneza monga, ndimafunikira kukumbukira kuchita izi, izo ndi izo," akutero. “Komatu pali kachitidwe kakang'ono ka ubongo kamene kamatichotsera m'maganizo ovutawa posankha liti ukamaliza ntchitoyo." (Kugwiritsanso ntchito malangizowa kuti musiye kuzengereza kungathandizenso.)

Pangani Mental Space Yambiri

Pamene mndandanda wamalingaliro umakhala wolemetsa ndipo ukukulitsa kupsinjika kwa amayi anu, yesani kuyambiranso. Haines anati: "Kuchita masewera olimbitsa thupi ndi njira imodzi yabwino yopezera malo ambiri pachikwama chanu cham'mutu. "Mukachita masewera olimbitsa thupi, mumachepetsa nkhawa ndipo mumadzaza ma cell onse m'dongosolo lanu. Zingayambitsenso biology ndi kusintha kaganizidwe kanu kukhala kabwino. ”

Shape Magazine, nkhani ya Okutobala 2020

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