Momwe Mungakonzekere Mwanzeru Zotsatira Zilizonse za Chisankho cha 2020

Zamkati

• Pre-Schedule Therapy ndi Mpumulo
• Mugone Bwino Pa Novembala 2
• Khalani Pano Ndi Okhazikika
• Mverani Maganizo Anu - ndi Chisoni
• Pewani Zowononga
• Pitani pa Zakudya Zatsopano
• Pitani - ndikutuluka panja
• Yesetsani Kuyamikira
• Dinani mu Kudzisamalira ndi Bokosi Lanu la Zamalingaliro
• Pitani kuntchito
• Onaninso za

Takulandilani ku imodzi mwazovuta kwambiri - zobwerezedwa! - nyengo m'miyoyo yambiri ku United States: zisankho za purezidenti. Mu 2020, kupsinjika uku kudakulitsidwa ndi chikhalidwe chogawikana kwambiri, chomwe dziko lino lawonapo m'mbiri yaposachedwa. (O, ndi mliri wa COVID-19.) Ndizinena izi, mosasamala kanthu kuti mukuvotera ndani, zotsatira za chisankho cha Novembara 3 zitha kukhala zokhumudwitsa. Ziribe kanthu zomwe zingachitike, gulu lalikulu la anthu aku America likhumudwitsidwa - kapena kuwonongedwa.

Kodi mungalimbikitse bwanji kukhudzidwa? Akatswiri azaumoyo amagawana maupangiri amomwe mungathetsere nkhawa zakusankhidwa ndikuwonetsetsa kuti simukuyenda mdima.

Pre-Schedule Therapy ndi Mpumulo

Itha kukhala nthawi yoti muyitane wothandizira wanu ndikudzilembera gawo la Novembala 4. "Konzekerani chithandizo ndi psychotherapist yemwe mumakonda," akutero a Jennifer Musselman, L.M.F.T., katswiri wama psychology ku Los Angeles ndi San Francisco. "Ndipo dziwani kuti ndibwino kugwiritsa ntchito nthawi yanu yonse yazachipatala ndikuthana ndi nkhawa zanu zandale - komanso kuti si inu nokha amene mukuchita izi."

"Ngati mungathe kupeza chithandizo chamankhwala, mwa njira zonse, konzekerani," akuvomereza Tal Ben-Shahar, Ph.D. co-founder ndi mlangizi ku Happiness Studies Academy. Komanso "Masiku ano, anthu ambiri akudandaula za kuchuluka kwapanikizika komwe kumabweretsanso chimwemwe. Zomwe sazindikira ndikuti kupsinjika kwenikweni si vuto, ndipo kumatha kukhala kwabwino kwa iwo - ndizofunika kwambiri chifukwa chosowa kuchira . "

Ganizirani za fanizo ili, akusonyeza Ben-Shahar: Mukamachita masewera olimbitsa thupi ndikulimbitsa minofu yanu, mumakhala olimba, bola ngati mupatsanso minofu yanu nthawi yochira, pakati pa seti komanso pakati pa masewera olimbitsa thupi. Momwemonso, kupsinjika kunja kwa malo ochitira masewera olimbitsa thupi kumatha kukupatsani mphamvu zamaganizidwe ngati muli ndi nthawi yochira. "Vuto lomwe lilipo masiku ano si nkhawa, koma kusowa kwa kuchira," akutero a Ben-Shahar. "Mukayambitsa kuchira nthawi zonse m'moyo wanu - mwa kusewera, kusinkhasinkha, kuchita masewera olimbitsa thupi, nthawi ndi anzanu, ndi zina zotero - m'malo motopa, mumamva kuti ndinu amphamvu kwambiri."

Mugone Bwino Pa Novembala 2

Alfiee Breland-Noble, Ph.D., katswiri wa zamaganizo, wolemba, woyambitsa bungwe lopanda phindu la AAKOMA Project, komanso mtsogoleri wa podcast ya umoyo wamaganizo. Anagona Mtundu ndi Dr. Alfiee, ali ndi lingaliro losavuta koma lamphamvu: Pitani kukagona molawirira tsiku lopanikizika (ie Novembala 3), "chifukwa kutopa kumachulukitsa zizindikilo za nkhawa," akutero. Ngati mukuthamanga ndi utsi, mudzakhala ndi zambiri nthawi yovuta. Ndipo, zowonadi, malangizowa atha kupitilira nyengo yachisankho yapitayi.

Choncho, chitani mwambo wodekha wausiku ndikudziyendetsa nokha kumayambiriro kwa November 2 kuti muwonetsetse kuti muli ndi mphamvu ndi njira zothetsera mavuto kuti mutenge chilichonse chomwe chingatichitikire November 3. (Ngati mukuvutika kale kugona chifukwa cha nkhawa kapena nkhawa ya chisankho , yesani malangizo awa ogona kuti muchepetse kupsinjika ndi upangiri wa nkhawa za usiku.)

Khalani Pano Ndi Okhazikika

Yambani kuganizira za momwe mungadzikhazikitsire nokha ndikubweretsanso malingaliro anu owopsa pakati. Kupatula apo, chinthu chokha chomwe mungayang'anire pazomwe mukuchita ndi zomwe mudzachite pambuyo pake. "Simungathe kuwongolera machitidwe a ena," akutero a Breland-Noble. "Kukumbukira izi kungakuthandizeni kuyang'ana zomwe muyenera kuchita kuti mukhale chete ndikudzipatsa mwayi wokhala mwamtendere zilizonse zomwe zingachitike pachisankho."

"Ndikudziwa kuti ndi mbiri ya banja langa yomwe ili ndi nkhawa zomwe sizinadziwike, ndikofunikira kuti nthawi zonse ndizidziwa za chibadwa changa chokhalira ndi nkhawa ngati sindiyesetsa kukhalabe wokhazikika," akuwonjezera Breland-Noble. "Izi zikutanthauza kuti ndiyenera kugwira ntchito nthawi zonse kuti ndikhalebe pano; pakukhalabe ndikuchepetsa mwayi wodera nkhawa zamtsogolo zomwe sindingathe kuzilamulira, ndikudziletsa kuti ndisaganizire zomwe ndachita m'mbuyomu (zomwe zingandichititse manyazi kapena manyazi ngati ndikhala ndikuyang'ana pa iwo kwa nthawi yayitali)."

Mverani Maganizo Anu - ndi Chisoni

Ndichizoloŵezi chachibadwa kufuna kuthawa malingaliro "oipa" kapena osasangalatsa - koma pali phindu lalikulu lokhala nawo pongowamva kwathunthu. "Choyambirira kuchita mukayamba kuvuta ndi kudzipatsa chilolezo chokhala munthu, kuvomereza chilichonse chomwe chikubwera ngakhale zitakhala zosasangalatsa kapena zosafunikira," akutero Ben-Shahar. "M'malo mokana mantha, kukhumudwa, nkhawa, kapena kukwiya, ndibwino kuti izi zitheke."

Kodi mumamva bwanji maganizo anu, osati kungowaika pansi? Lembani ndikulemba zomwe mukumva, lankhulani ndi munthu amene mumamukhulupirira, kapena "zachidziwikire, kudzipatsa nokha chilolezo chokhala munthu kungakhale kotsegulira zitseko zamadzi ndikulira, m'malo mongobweza misozi," akutero.

Si zachilendo kukhala ndi chisoni kwa sabata imodzi kapena ziwiri, akutero Musselman. Pambuyo pake, yesani kudula zokambirana zonse zandale - makamaka ndi anthu omwe ali ndi malingaliro osiyanasiyana pazakusankhidwa kuposa inu. "Mukamva chisoni ndi ena, mukani mwaulemu kuchita nawo zandale ndi anzanu kapena achibale anu pa intaneti komanso IRL," akutero. "Ngati akubweretsabe, auzeni kuti mukuyesera kuchiza, ndipo kupitiriza kulankhula za izo kumapangitsa kuti zikhale zovuta kuti mupitirize kuvomereza."

Pewani Zowononga

"Kuchokera ku sayansi ndi umboni wozikidwa pa umboni, palibe chokonzekera," akutero W. Nate Upshaw, M.D., mkulu wa zachipatala NeuroSpa TMS. "Yerekezerani izi ndi kukonzekera mphepo yamkuntho kapena kuthana ndi COVID-19, pomwe pali njira zina zomwe akatswiri amalangizidwa nazo zomwe anthu angayang'ane nazo kukonzekera."

Izi zikutanthauza kuti zomwe tikunena pano ndikuwongolera nkhawa zamtsogolo. Njira yabwino yochitira izi ndi kusalola malingaliro anu kuthawa malingaliro. Ndizosavuta masiku ano, makamaka ndi malo ochezera a pa Intaneti, kulola malingaliro anu "kuwononga" mkhalidwe, kapena kulingalira zotsatira zoyipa kwambiri. Palibe amene akudziwa zomwe zichitike ndi chisankho, ndipo palibe chomwe chingakonzekere, chifukwa chake kuda nkhawa ndi zotsatira sikungathandize chilichonse.

Chani amachita thandizo ndikuzindikira kuti kupita kukavota ndiye chinthu chokhacho chomwe chingakuthandizeni ndi zotsatira zomwe mukufuna. Pangani pulani yovota, dziwitseni kuti mwachita zomwe mungathe, kenako yesani kudzipeza nokha - ndikubwezeretsani malingaliro anu - mukamva kuti malingaliro anu akukuwonongerani.

Pitani pa Zakudya Zatsopano

Pezani. Kutseka. Twitter. Kuzungulira kwa nkhani kumangowonjezera nkhawa. "Dziyeseni nokha pazakudya zankhani! Chepetsani mlingo wanu watsiku ndi tsiku wa nkhani pambuyo pa chisankho kamodzi kapena kawiri pa tsiku kwa ola limodzi," akulangiza Musselman. "Ndipo musamawerenge kapena kuwonera nkhani past 7 pm" (Onani: Momwe Mungathanirane ndi Nkhawa Zaumoyo Panthawi ya COVID ndi Kupitilira)

Amalangiza kuti achite mopitilira pochotsa mayesero pafoni yanu (chifukwa tonse tidakhalapo, kutsegula ndi kutseka mapulogalamuwa!). "Chotsani mapulogalamu ochezera a pa TV pafoni yanu kwa masiku 30 chisankho chikachitika, ndiye kuti mumakakamizika kupita pakompyuta yanu kuti mukalumikizane ndi anzanu kuti muwone zomwe anzanu akunena ndi cholinga," akutero.

Ben-Shahar akuti ngati mukuyenera kukhala pa TV (pa ntchito, mwachitsanzo), kuti mupange malire omveka bwino. "Malo ochezera aubwenzi mosapitirira malire akhoza kukhala chinthu chabwino; komabe, anthu ambiri amakonda kugwiritsa ntchito mankhwalawa ndipo amakhala nthawi yayitali pamaso pazenera," akutero. "Pangani 'zilumba zopenga' tsiku lanu lonse: nthawi zomwe mumachoka paukadaulo ndipo m'malo mwake mumalumikizana ndi ena - ndi inu nokha."

Pitani - ndikutuluka panja

Kuchita masewera olimbitsa thupi tsiku ndi tsiku ndi kusinkhasinkha kungakuthandizeni kupeza malo ndikukhalabe pano, atero a Breland-Noble. Musselman amatembenukiranso ku njirayi yolimbana ndi kupsinjika ndi kupsinjika, ndipo Ben-Shahar amalangiza zolimbitsa thupi pafupipafupi kuti akhale osangalala. Kuchita kunja kungapereke mapindu ochulukirapo amalingaliro ndi thupi.

"Tulukani m'chilengedwe, konzekerani tchuthi chosangalatsa cha sabata pambuyo pa chisankho, sungani maulendo a sabata kapena masana masana popanda kukambirana zandale," akutero Musselman. "Mwinanso muyenera kutulutsa kukhumudwa kwanu! Zisungireni nokha kalasi yankhonya panja, kapena yesetsani kulimbitsa thupi kuti muchotse mkwiyo ndikukhumudwa mwanjira yabwinobwino, kapena lembani triathlon yomwe ili kutali ndi anthu kuti ikwaniritse kukhumudwaku kukhala pulogalamu yovuta yophunzitsira . "

Yesetsani Kuyamikira

"Kuyamika kumatha kukuthandizani munthawi yamavuto," akutero a Ben-Shahar. "Kukulitsa minofu yanu yoyamikira kumakupangitsani kukhala osangalala komanso athanzi. Gwiritsani ntchito mphindi ziwiri mutadzuka kapena musanagone kulemba zinthu zomwe mumayamikira."

Amakulimbikitsani kuti muyang'ane mbali zonse za moyo wanu kuti mupeze zidutswa zoyamikira. "Chofunika kukumbukira ndikuti nthawi zonse mungapeze china choyamika, ngakhale mutakumana ndi zovuta," akutero. "Kaya mndandanda wanu uli ndi zinthu zazikulu kapena zazing'ono, zabwino zomwe mumapeza pochita izi zitha kukhala zazikulu - chifukwa mukayamikira zabwino, abwino amayamikiranso." (Onani: Momwe Mungapangire Kuyamikira Paphindu Lalikulu)

Dinani mu Kudzisamalira ndi Bokosi Lanu la Zamalingaliro

"M'nthawi zovuta ngati izi, kupeza bwino komanso kudzisamalira ndikofunikira," akutero JoAnna Hardy, wodziwa kusinkhasinkha komanso mphunzitsi wosinkhasinkha pa Ten Percent Happier, mtundu woganiza bwino womwe udapanga Election Sanity Guide (yothandiza!).

"Funsani njira zanu zathanzi ndikukonzekereratu!" akuti Musselman. "Pezani anzanu pa Zoom pa gawo la 'grief group therapy' pambuyo pa zisankho, ndipo fufuzani ngati mukufuna kukonza mlungu uliwonse kwa kanthawi. Ngati kudya mwachidwi ndi vuto lanu, dzipatseni chilolezo pasadakhale kuti musangalale."

Pezani zomwe zimakupangitsani kukhala osangalala ndikupeza nthawi yoti muchite. Ngati mumakonda kuchita zinthu zomwe zingakulepheretseni kutaya mtima, mkwiyo, komanso magawano, izi ndi zomwe mumawona padziko lapansi komanso mwa ena; mumakhala zomwe mumaganiza ndikuchita.

JoAnna Hardy, wodziwa kusinkhasinkha wozindikira komanso mphunzitsi wosinkhasinkha pa Ten Percent Happier

Hardy amalimbikitsanso kudya zakudya zotonthoza ndi kuthetsa "chiwonongeko" ndi zochitika zambiri zosangalatsa, monga "nyimbo, kuseka, kuvina, kulenga, chakudya chokoma, ndi kuthera nthawi ndi omwe mumawakonda."

"Ineyo pandekha ndikufuna kukhala ndekha wabwino kwambiri," akutero Hardy. "Ndikufuna mphamvu ndikumveka bwino kuti ndigwire ntchito ndi thupi lolimba komanso malingaliro. Mwa kudya zakudya zopatsa thanzi, kugona mokwanira, kuchita masewera olimbitsa thupi, kusinkhasinkha, kuwerenga mabuku opatsa thanzi komanso opindulitsa, ndikukambirana mochititsa chidwi ndi anthu anzeru komanso osamala, ndikumva okhazikika ndi okonzeka kuthana ndi kupsinjika kwa zochitika zapadziko lapansi. "

Pitani kuntchito

Breland-Noble adagawana njira imodzi yotheka kwambiri yomwe mungadzipangire kudziletsa - mosangalala - panthawi yomwe mukusowa thandizo.

"Ngati wosankhidwa wanu sapambana, ndiye ndikukulimbikitsani kuti mukhale ndi dongosolo lokonzekera ntchito, ndikupanga chilichonse chomwe mungathe kuti mudzithandize nokha, okondedwa anu, ndi madera omwe mumawakonda ndi mphatso ndi luso lanu," akutero. "Kwa ine, izi zikutanthawuza kulimbikira ndi kafukufuku wa AAKOMA wokhudzana ndi kusiyana kwa thanzi lam'mutu, pogwiritsa ntchito njira zanga zantchito polimbikitsira chiyembekezo, kudzisamalira komanso kuzindikira zaumoyo m'magulu amtundu ndi magulu oponderezedwa, ndikuphunzitsa malangizowo (monga ine ndili m'nkhaniyi)."

Kodi mungatani kuti mugwire ntchito ngati Breland-Noble? Kukonzekera mphatso zanu ndi zosangalatsa kubwezera. "Kwa inu zomwe zitha kutanthauza kujambula, kutsogolera masewera olimbitsa thupi, kuphunzitsa ana, kuphunzitsa, kuwalangiza, kupanga zomwe zili, ndi zina zambiri," akutero. "Cholinga chake ndi chakuti muyesetse kupanga mbali yanu yapadziko lapansi kukhala yabwino. Pamene mukuyang'ana kwambiri zopereka zanu, mudzapeza kuti padzakhala nthawi yochepa kwambiri yodandaula kuti mukumva kuti munthu wolakwika wapambana chisankho. kukhala ndi malingaliro amenewo, koma mutha kuwaletsa kulamulira moyo wanu. "

Onaninso za