Kulimbikitsana Kokweza: Zinthu Zisanu Zomwe Mungachite Kuti Muzikhala Ndi Moyo Wathanzi

Zamkati

• Musanayambe
• Pa Chizindikiro Chanu (Chisanachitike)
• Khalani Okonzeka (Kuyerekeza)
• Khalani (Kukonzekera)
• Pitani! (Zochita)
• Mwapeza Izi! (Kukonza)
• Malangizo Oti Mukhale Panjira
• Onaninso za

Kupatula Tsiku la Chaka Chatsopano, chisankho chokhala mawonekedwe sichimachitika mwadzidzidzi. Kuphatikiza apo, mukangoyamba ndi dongosolo latsopano lolimbitsa thupi, chilimbikitso chanu chimatha kupitilira sabata ndi sabata. Malinga ndi ofufuza a ku Penn State, kusinthasintha uku kungakhale kugwa kwanu.

Ofufuzawo adasanthula zolinga za ophunzira aku koleji kuti agwire bwino ntchito komanso momwe amagwirira ntchito ndipo adapeza ziganizo ziwiri zoyambirira: Choyamba, chilimbikitso chochita masewera olimbitsa thupi chimasinthasintha sabata iliyonse. Ndipo chachiwiri, kusinthaku kumalumikizidwa mwachindunji ndi machitidwe-omwe ali ndi zolinga zamphamvu zolimbitsa thupi amawonetsa mwayi wabwino wotsatira, pomwe iwo omwe ali ndi zosintha zazikulu kwambiri amakhala ndi nthawi yovuta kwambiri kutsatira zolimbitsa thupi.

"Pali lingaliro loti mukafuna kuyambitsa mtundu watsopano wazolimbitsa thupi ndi zonse kapena palibe, koma kusintha ndi magawo angapo osiyanasiyana ndi njira zosiyanasiyana zopititsira gawo lililonse," akutero a Elizabeth R. Lombardo, PhD, wama psychology, ndi wolemba wa Wokondwa Inu: Lamulo Lanu Lomaliza la Chimwemwe. Ophunzirawa angakhale akuyesera kulumpha sitepe imodzi kapena zingapo mwa masitepe asanu kapena "masitepe" ofunikira kuti asinthe.

Zonse ndizolimbikitsa, akutero Lombardo. "Kodi mumalimbikitsidwa kwambiri kuti musinthe zinthu zabwino kapena mumalimbikitsidwa kukhalabe pabedi ndikudya tchipisi?"

Musanayambe

Lembani zabwino zolimbitsa thupi musanayambe, Lombardo akutero. "Lembani zakuthupi, chikhalidwe, zokolola, komanso kusintha kwauzimu komwe mungakumane nawo - madera onsewa amapindula ndi chizolowezi chochita masewera olimbitsa thupi." Mwachitsanzo, mukamakhala bwino mumakhala bwino, ndinu bwenzi labwino, mumachita bwino, mumadzisamalira, ndi zina. Werengani ndi "kumva" tsiku lililonse kamodzi kapena kawiri patsiku mokweza ndikumva kutengeka ndi zomwe mumanena, a Lombardo atero.

Kuyamba chizoloŵezi chatsopano kapena chizolowezi chathanzi kumafuna kutsatira magawo asanu otsatirawa. (Chitsanzo choyambirira cha kusintha chinapangidwa chakumapeto kwa zaka za m'ma 1970 ndi alangizi oledzeretsa kuti athandize akatswiri kumvetsetsa mavuto omwe amawakonda makasitomala awo). Gawo lirilonse liri ndi zopinga zomwe mungakumane nazo.

Kodi mwakonzeka kusintha moyo wanu wonse? Akatswiri amagawana malangizo awo abwino kuti mudutse gawo lililonse kuti mutuluke wopambana.

Pa Chizindikiro Chanu (Chisanachitike)

Pakadali pano simuganiza zosintha machitidwe anu.

Kulimbikitsa masher: Chovuta chachikulu pamalingaliro asanaganiziridwe ndikuzindikira kapena kuzindikira kuti vuto lilipo, akutero a John Gunstad, PhD, pulofesa wothandizira wa psychology ku Kent State University, Ohio. "Tonsefe titha kuzindikira vuto pakachitika zovuta (mwachitsanzo, dokotala atazindikira kuti ali ndi vuto lachipatala, zovala zomwe amakonda sizikugwiranso ntchito), koma kukhala achangu kuzindikira zazing'ono komanso zoyipa zimatha kukhala zovuta." Mukuganiza mumtima mwanu kuti mudachitapo izi kale ndipo simukadatha kumamatira nazo m'mbuyomu nanga bwanji mukuvutikira pano?

Motivation makeover: Zinthu ziwiri zosavuta zingakuthandizeni kuti mukhale ndi thanzi labwino, a Gunstad akutero. "Choyamba, yambitsani kukambirana. Lankhulani ndi anzanu komanso abale zaumoyo, masewera olimbitsa thupi, kaperekedwe kabwino, ndi zina zambiri. Kuphatikiza pakukhala njira zothandizira, atha kukupatsirani zomwe mukufuna kuti mukhale panjira yoyenera." Kuphatikiza apo, lolani kulota, Lombardo akuwonjezera. "Ingoganizirani momwe moyo wanu ukadakhalira mukadakhala wathanzi, wowonda, komanso wathanzi."

Khalani Okonzeka (Kuyerekeza)

Mukuyamba kulingalira kuti mutha kukhala ndi vuto lomwe muyenera kuthana nalo, komabe mudakali pa mpanda woti mutenge gawo loyamba.

Kulimbikitsa masher: Mukuyamba kuganiza momwe kuonda komanso kukhala olimba kungakuthandizireni kuti muwoneke bwino mu bikini, koma muli ndi "buts" ambiri, Lombardo akutero. Mumangokhalira kuganizira zodzikhululukira zakulephera kwanu kuyamba, monga "Ndikufuna koma Ndilibe nthawi. "

Zosintha zolimbikitsa: Muyenera kuyang'ana zifukwa zanu zosinthira ndikuganizira zoyipa komanso zabwino zomwe zingachitike, Lombardo akuti.Mwachitsanzo, ngati mutayamba kuchita masewera olimbitsa thupi kapena kuwonjezera pa masewera olimbitsa thupi omwe muli nawo panopa, kodi mungakwanitse bwanji nthawi yowonjezereka? Ngati ndi choncho, pezani njira zokuwonongerani nthawi yanu kuti muchepetse zifukwa zanu. Gunstad akuti: "Kusintha poganiza zosintha njira zanu kuti muchite kungakhale kovuta." "Anthu ambiri amawona kuti kuzindikira chinthu choyenera kumawalimbikitsa kupita patsogolo." Kwa anthu ena, zikuwoneka bwino kuti banja likumanenso. Kwa ena, amatha kuchepetsa (kapena ngakhale kuyimitsa) mankhwala ena. Dziwani zomwe zimakupweteketsani ndipo mukupita ku gawo lotsatira.

Khalani (Kukonzekera)

Mukukonzekera. Simunasankhe kwathunthu koma mukupita kosintha.

Kulimbikitsa masher: Mukukonzekera koma zopinga zikuchulukira, akutero Lombardo. Ngati mungayambe kugwira ntchito ndi wophunzitsa, mwina kupatula nthawiyo kumakhala cholepheretsa. Kapena simukupeza masewera olimbitsa thupi oyenera. Simukudziwa zambiri.

Zosintha zolimbikitsa: Lembani, Lombardo akuti. "Kulemba zolinga zanu kumathandiza koposa kungonena za izo." Fotokozani njira zomwe muyenera kutsatira ndi zomwe mungachite kuti gawo lililonse likhale losavuta. Dulani magawo ang'onoang'ono. "M'malo molimbana ndi kulemera kwa 50-lb, konzekerani njira zomwe mungayendetse panjira," akutero a Lombardo. "Nthawi iliyonse mukachita masewera olimbitsa thupi muyenera kuonedwa ngati 'wopambana' panjira."

Kukonzekera ndikutanthauza kuzisunga, Gunstad akuti. "Nthawi zambiri anthu amafuna kusintha machitidwe ambiri nthawi imodzi kapena kuyesa kusintha machitidwe awo popanda dongosolo lomveka komanso lolunjika. M'malo mwake, pangani cholinga chodziwikiratu komanso chosavuta kutsatira." Mwachitsanzo, m'malo molemba cholinga chosamveka cha Ndichita masewera olimbitsa thupi kwambiri, kukhazikitsa cholinga cha Ndilimbitsa thupi katatu pamlungu. Kukhala ndi cholinga chomveka kudzakuthandizani kuti muyambe pa phazi lamanja ndikukulolani kuti musinthe ndondomekoyi pambuyo pake.

Pitani! (Zochita)

Mudachitapo kanthu kuti musamuke, koma mukungoyamba kumene.

Kulimbikitsa masher: Ngati muli ndi mtima wonse kapena mulibe chilichonse, mutha kugwera pano, akutero Lombardo. "Ngati mwakhala mukugwira ntchito kwa milungu ingapo ndipo mukuyang'ana kusintha kwa thupi lanu, mukhoza kukhumudwa kuti simukupeza zotsatira mwamsanga."

Zosintha zolimbikitsa: Zindikirani kuti muyenera kuyembekezera kutayika komwe mulibe nthawi yoti mukonzekere. Khalani onyadira zomwe mukuchita ndikuwona momwe mwafikira, Lombardo akuti. "Dzipindulitseni ndi machitidwe osadya omwe amakulimbikitsani." Zitsanzo zabwino: Kuwonera kanema, kugula nyimbo zatsopano, kutikita minofu, kupita kukadya chakudya chopatsa thanzi, kukumana ndi mnzanu wakale, kusamba thovu, kapena kungocheza Loweruka maola atatu ndikupumula.

Gawo lochitapo kanthu likuphatikizapo kuyambitsa khalidwe lanu latsopano ndipo ndilovuta kwambiri kwa anthu ambiri, Gunstad akuti. "Kumbukirani kuti kusintha khalidwe ndi ntchito yovuta, ndipo kudya bwino, kugona mokwanira, ndi kuthetsa nkhawa kudzakuthandizani kuika mphamvu zanu potsatira ndondomeko yanu."

Mwapeza Izi! (Kukonza)

Kusamalira kumatanthauza kuti mukutsatira dongosolo lanu komabe pali kuthekera kobwereranso.

Kulimbikitsa masher: Ndizofala kuti anthu azichita masewera olimbitsa thupi pang'ono ndikuyimira ndikudziyesa okha zolephera, akutero Lombardo. Mutha kunena, Ndinali wopanikizika kwambiri ndipo ndinasowa kulimbitsa thupi kwanga, nanga bwanji ndikuvutikira kupitiliza chifukwa zichitika kokha…

Zosintha zolimbikitsa: M'malo mongodzitcha kuti ndinu olephera, lingalirani za "kusonkhanitsa deta," zomwe zimangotanthauza kuti muyenera kuzindikira zomwe zidachitika ndikuchitapo kanthu kuti zisadzachitikenso, akutero Lombardo. Mwachitsanzo:

Malangizo Oti Mukhale Panjira

Kusintha kwamakhalidwe kumakhala kovuta ndipo palibe amene angangodula zala zawo ndikutsatira dongosolo lochita zolimbitsa thupi kapena kudya koyenera pamoyo wawo wonse, a Gunstad ati. "Mukumana ndi ziphuphu panjira yopita ku umunthu wanu watsopano wathanzi."

Njira ziwiri zingakuthandizeni kuti mukhale opambana. Choyamba, kumbukirani kuti kukhala ndi moyo wathanzi sikutanthauza kutsata dongosolo nthawi 100. "Mudzalowa mu zizolowezi zakale - musalole kuti kutsetserekako kukhale slide." Dziuzeni kuti sibwino kukhala wangwiro ndikungobwerera ku dongosolo.

Kenako, phunzirani kuzembera. (“Chodabwitsa n’chakuti, sitingawongolere popanda iwo,” akutero Gunstad) Ganizirani zinthu zimene zinakupangitsani kusiya njira. Anali kupsyinjika? Kusamala nthawi? Pozindikira zomwe zimakuyambitsani, mutha kupanga dongosolo loti muzitha kuzizungulira ndikuyambiranso. Kenako, sinthani mapulani anu ndipo muli panjira yopita kumalo atsopano abwino.

Onaninso za