Momwe Mungalekerere Kupsinjika-Kumangoganiza Kwambiri, Malinga ndi Akatswiri Amatenda Amankhwala

Zamkati

• Ubale Pakati Pa Kupsinjika Maganizo Ndi Maganizo
• Njira 7 Zokuchepetsa Kupsinjika ndi Kuganiza Kwambiri
• Dzichotseni nokha
• Sinthani kaonedwe kanu
• Yesetsani kukhalapo
• Khazikitsani chizolowezi
• Pezani diso lotseka
• Khulupirirani matumbo anu
• Ingochitani
• Onaninso za

M'masewera othamanga pang'onopang'ono, sindinathe kugula. Ndinkangoyimirira, ndikudikira, kukonzekera, ndikukonzekera mpira. Ndipo limenelo linali vuto. Ubongo wanga komanso kupsinjika kwake kosalekeza komwe kumangowononga malingaliro anga.

Si ine ndekha amene ndimavutika ndi nkhawa chifukwa choganizira kwambiri. Aliyense amatero. Ndipotu kafukufuku amasonyeza kuti ubongo wanu nthawi zonse umayesa kulosera zam'tsogolo, kuyembekezera zomwe zidzachitike. M'nthawi zamapanga, izi zikutanthauza kuneneratu mwachangu kuti mkango mwina umatsata gulu la antelope, chifukwa chake khalani kutali. Masiku ano zikutanthawuza kusinkhasinkha za thanzi la chinthu chilichonse pamasamba odyera masamba anayi musanasankhe zomwe zili zofanana ndi zokoma komanso zokometsera zakudya kapena kudandaula chifukwa cha mawu abwino oti mutumize pa Facebook poyembekezera chiweruzo cha mazana a anthu. Ingoganizirani ngati chiwonongeko-chibadwa chanu chimachulukitsidwa ndipo posakhalitsa kupsinjika kwanu kumakulirakulira, kukupangitsani kukhala kovuta kwambiri kukwaniritsa zolinga zanu.

Mwinanso mumada nkhawa ndi zomwe munakumana nazo m'mbuyomu komanso zisankho zanu. (Uh, yemweyo.) Koma ngakhale kudziwonetsera kwanu kumakuthandizani kuti mukhale ndi moyo wabwino, zochulukirapo zimatha kukupangitsani kumva kuti muli mumsampha ndikuthedwa nzeru. "Mukakhala ndi nkhawa chifukwa chongoganiza mopitilira muyeso, mumangoyendayenda m'malo moyenda patsogolo ndikuthana ndi mavuto," akufotokoza a Lori Hilt, Ph.D., wothandizira pulofesa wama psychology ku Lawrence University ku Appleton, Wisconsin.

Ubale Pakati Pa Kupsinjika Maganizo Ndi Maganizo

Amayi amakonda kunyinyirika. Mwachitsanzo, kusanthula meta mu 2002 kukuwonetsa kuti azimayi ali ndi mwayi wopeza 42% kuposa omwe amuna akakhala atakhumudwa. Izi zikhoza kukhala chifukwa chakuti amayi amatsatira kwambiri maganizo awo ndipo amayesetsa kumvetsa chomwe chimawachititsa. Kuganiza kwanu mopambanitsa kungagwirizanenso ndi mmene munaleredwera. Kukhala ndi makolo odzudzula kungakupangitseni kutero, mwina chifukwa chakuti amayi ndi abambo otere amayesa kulimbikira kwambiri pazolakwa, malinga ndi kafukufuku wofalitsidwa mu Zolemba pa Psychology Yachilendo ya Ana.

Ziribe kanthu zomwe zimayambitsa kuganiza mopambanitsa, aliyense akhoza kugwirizana. "Timakhala nthawi yathu yayitali m'mbuyomu kapena mtsogolo," akutero Hilt. "Ndizovuta kwambiri kukhala munthawi ino. Maganizo athu amakhala akuthamanga nthawi zonse."

Tengani vuto langa lochedwa kuchepa: kulephera kwanga kugunda mpira kumatha kuonedwa ngati "kutsamwa chifukwa chapanikizika," malinga ndi Sian Beilock, Ph.D., wolemba Choke: Zomwe Zinsinsi za Ubongo Zimawulula Zokhudza Kuzipeza Bwino Pomwe Muyenera. Mukakhala ndi nthawi yochulukirapo musanachite chilichonse, malingaliro ozindikira amatenga zomwe ziyenera kukhala zachilengedwe ndikuyang'ana chilichonse chomwe chingachitike kapena yankho mpaka litaphulika ndikutha, Beilock akufotokoza. "Timakonda kuganiza kuti kukhala ndi nthawi yambiri ndi kopindulitsa komanso kuti kusamala kwambiri ndi chinthu chabwino, koma nthawi zambiri kumawonjezera mwayi wolakwitsa ndikusokoneza ntchito," akutero. (Zokhudzana: Momwe Mungathanirane Ndi Kuda Nkhawa ndi Mitsempha Pamaso Mpikisano)

Mofananamo, kukonza zosankha zazing'ono tsiku lililonse (zomwe mungagawana nawo pa Instagram; ndi iti ya maimelo anu 100 tsiku lililonse omwe mungasunge, kuchotsa, kapena kuyankha; ndi uti wa makanema ndi makanema masauzande ambiri pa Netflix omwe angayang'ane) angayende pomwe chigamulo chofunika kwambiri chimatulukira. Izi ndichifukwa choti nthawi iliyonse mukamasankha - kaya, kupita ku malo ochitira masewera olimbitsa thupi kapena kugona - mumawononga zina mwa zomwe mungachite, zomwe zimachepetsa kudziletsa kwanu. Chodabwitsa ichi chimadziwika kuti kutopa kwachigamulo. "Mukakhala nacho, mumakonda kusankha njira yosavuta chifukwa ndizosavuta," atero a Roy Baumeister, Ph.D., katswiri wama psychology ku Florida State University komanso wolemba nawo bukuliKufunitsitsa: Kupezanso Mphamvu Zazikulu Zaumunthu. Mumayitanitsa pizza chifukwa mwatopa kwambiri kuti musaganize zopangira chakudya chamadzulo, kapena mumagula chida chodula chifukwa mwapanikizika poyerekeza kugula. (Zogwirizana: 7 Zinthu Zomwe Simunadziwe Zokhudza Mphamvu Zanu)

Njira 7 Zokuchepetsa Kupsinjika ndi Kuganiza Kwambiri

Pali mzere wabwino pakati pamaganizidwe abwino ndikulowa m'malingaliro owopsa. Chinsinsi chake ndikutha kusiya kuganizira kwambiri chilichonse chomwe chikukuvutitsani ndikupitilira kuthetsa mavuto-kapena kungozisiya ngati palibe chomwe mungachite. Yesani malangizowa pamene mutu wanu ukupita kuchokera ku nkhawa chifukwa choganizira kwambiri.

Dzichotseni nokha

Pamene maganizo anu akubwereza maganizo omwewo mobwerezabwereza, dzisokonezeni nokha. Mwachitsanzo, nthawi zonse mukangoyamba kuganiza chifukwa chomwe simungapambane ndi wakale wanu, ganizirani kukoma kokoma kwa apulo wofiira kapena, bwino kwambiri, Zac Efron's abs. M'malo mosanthula malonda anu momwe abwana anu adatsutsira ntchito yanu yaposachedwa, pitani kukawona kanema woseketsa ndi anzanu. Kafukufuku wofalitsidwa munyuzipepalayi Njira Yofufuza za Makhalidwe ikuwonetsa kuti anthu omwe amatha kuyambiranso pazabwino kapena ndale kapena malingaliro kapena zochitika anali ochepera nkhawa kuposa omwe adapitilizabe kuwirako. Pambuyo pake, mukakhala ndi malingaliro osangalala, mutha kuyesetsa kupeza mayankho ndi mapulani ake. (BTW, pali *njira yoyenera* yokhala ndi chiyembekezo.)

Sinthani kaonedwe kanu

Mukabatizidwa kwathunthu m'mavuto anu, ndizovuta kusiya. Choncho, yerekezerani kuti mukumvetsera mavuto a mnzanu ndiyeno n’kumulangiza zoyenera kuchita. (Simunganyoze bwenzi lanu chifukwa cha zomwe akuganiza, sichoncho?) M'maphunziro angapo, Ethan Kross, Ph.D., wama psychologist ku University of Michigan ku Ann Arbor, Michigan, adapeza kuti mukamachita zinthu ngati kudziyang'ana wekha, suchedwa kuthana ndi mavuto ako, kuthamanga kwa magazi kumakhala kotsika, ndipo umakhala wosangalala, ngakhale masiku angapo pambuyo pake. Kusintha malingaliro anu kumasintha malingaliro anu ndi thupi. Kuphatikizanso - ndani akudziwa? - mutha kupeza yankho lanzeru kapena ziwiri mukangosiya kupsinjika.

Yesetsani kukhalapo

Kuchita ngakhale gawo laling'ono la kusinkhasinkha mwachidwi-kuyang'ana pa mphindi yomwe ilipo pobweretsa chidwi chanu ku mpweya wanu ndikubwereranso pamene malingaliro anu akuyendayenda-kungathandize kuchepetsa kuphulika, malinga ndi kafukufuku. Ngati simuli Zen-kukhala-ndi-kukhala, tengani njinga kapena kalasi yovina ndikuyang'ana mayendedwe anu. "Chilichonse chomwe chimakuphunzitsani chidwi chanu pakadali pano chitha kukhala chothandiza kuti malingaliro anu asamangoyenda zakale kapena kuganizira zamtsogolo," akutero Hilt.

Ndibwinonso kuyika maso anu pa mphotho. Kudalira m'matumbo anu ndikunyalanyaza kuthekera konse komwe kungachitike kungakuthandizeni mukamavutika maganizo chifukwa choganizira kwambiri chisankho, monga kugula nyumba kapena kulandira ntchito. "Si bwino nthawi zonse kukhala ndi zosankha zambiri," akutero Beilock. "Kafukufuku wina amasonyeza kuti anthu akakhala ndi zosankha zambiri, sakhutira kwambiri ndi zina mwazo."

Khazikitsani chizolowezi

Kuti mupewe kutopa kwa chisankho, chotsani zisankho zoyipa pamoyo wanu. "Pali malingaliro a Purezidenti Obama ovala suti yofananira tsiku lililonse ali muofesi kuti asataye mphamvu zake kupanga zisankho zazing'ono," akutero a Baumeister. "Pachifukwa chomwechi, anthu ena amakhala ndi chizolowezi m'mawa uliwonse; amadya chakudya cham'mawa chomwecho, amatenga njira yofananira yopita kuntchito ndi zina zotero. Simukufuna kugwiritsa ntchito malingaliro anu pamalingaliro wamba; mukufuna kuti tisungire zinthu zofunika kwambiri. " (Koma kumbukirani, nthawi zina zimakhala bwino kusinthasintha zochita zanu.)

Pezani diso lotseka

Pezani ma zzz anu-osachepera maola asanu ndi awiri usiku. "Ngati mumagona mokwanira komanso mumadya chakudya cham'mawa, mumayamba tsikulo ndi mphamvu zambiri," akutero a Baumeister. Ndipo izi zimakupangitsani inu kupanga zisankho popanda kumva kukhala wolemetsa. Koma bwanji ngati simungathe kugona chifukwa malingaliro odetsa nkhawa akuyenda mozungulira muubongo wanu? Maphunziro oganiza bwino amathandizira kupsinjika kwamtundu uwu, nawonso. Yesani kuyang'ana pa kupuma kwanu, kuwerengera chammbuyo, kapena kuyimba nyimbo m'mutu mwanu kuti mukhazikitse malingaliro anu ndikukupangitsani kumaloto, akutero Beilock. (Zokhudzana: Njira 3 Zopumira Zomwe Zingapangitse Thanzi Lanu)

Khulupirirani matumbo anu

Mukamabwezera kamphindi kuchokera tsiku lanu, mukuganiza kuti munachita kapena munanena zoyenera, kapena mukudandaula zamtsogolo, lembani nkhawa ndikulandila upangiri kwa munthu amene mumamuyembekezera ndi kumukhulupirira, monga kholo, mphunzitsi, kapena wowalangiza. Ngakhale ndizothandiza kukhala ndi winawake amene akukupangirani mizu, chithumwa chamwayi chitha kukupatsaninso mphamvu: Pakafukufuku waku Germany, ochita masewera a gofu omwe adapatsidwa "mwayi" wa gofu ndikuwuza kuti ena adachita bwino kwambiri atagunda mpirawo kuposa iwo omwe sanadziwitsidwe za tidbit ija. Momwemonso, mukamaganizira zosintha ntchito ndikudandaula ndi chilichonse chomwe chingasokonekera, kukhala ndi chikhulupiriro kuti zonse zidzangoyenda bwino kumathandizira kuchepetsa nkhawa yomwe imabwera chifukwa chodzimva ngati mukuyenera kuwongolera nthawi zonse.

Ingochitani

Kaya mukuyesera kumenya mpira kapena kugwedeza ntchito, musade nkhawa. "Ingoyambitsani ntchito m'malo modikirira ndikuganiza mbali iliyonse ya ntchitoyi," akuvomereza Beilock. "Yang'anani pa zotsatira, cholinga chimodzi chomwe mukufuna kukwaniritsa. Izi zimalepheretsa malingaliro anu kuti asayende kupita kuzinthu zina zonse zomwe zingakhudze magwiridwe anu." Mwa kuyankhula kwina, simudzaganiza mopambanitsa. (Up Next: Zakudya 11 Zomwe Zingathetsere Kupsinjika)

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