Njira 3 Zokuthandizira Thanzi Lanu Labwino

Zamkati

• 1. Kugwiritsa ntchito kukhudza kuti muzindikire
• Takonzeka kuyesera?
• 2. Kudziyeseza kuti muchepetse mavuto
• Takonzeka kuyesera?
• 3. Gwirani kuti mufufuze komwe thandizo likufunika
• Takonzeka kuyesera?
• Tiyeni tiyese limodzi!

Munthawi yodzipatula iyi, ndimakhulupirira kuti kudzikhudzira ndikofunikira kuposa kale.

Monga wothandizira odwala, kuthandizira (ndi chilolezo cha kasitomala) ikhoza kukhala chida champhamvu kwambiri chomwe ndimagwiritsa ntchito.

Ndikudziwonera ndekha mphamvu yakuchiritsa yakukhudza ndi kulumikizana kwazokha ndi zina zomwe zitha kupereka - nthawi zambiri kuposa mawu aliwonse omwe angathe.

Mwanjira imeneyi, ngati wothandizira, ndimalumikizana ndi makasitomala anga omwe angamve kuwawa, kupsinjika, kapena kupwetekedwa mtima nthawi iliyonse. Kulumikizana kwa thupi ndi gawo lofunikira la machiritso!

Mwachitsanzo, ngati ndikadakhala ndi kasitomala yemwe amalankhula nane za kuvulala kwawo paubwana, ndipo ndazindikira kuti akugwira khosi lawo, akukweza mapewa awo, ndikudetsa nkhope zawo, nditha kuwafunsa kuti awunikire mwachindunji zotulukazo.

M'malo mopitiliza kulankhula ndikunyalanyaza mawonekedwe awanthuwa, ndimawaitanira kuti abweretse chidwi chochuluka pazomwe akukumana nazo mwakuthupi. Ndikhoza kupereka dzanja lothandizira pamapewa awo kapena kumbuyo kwawo (ndi chilolezo, ndithudi).

Zachidziwikire, pali mafunso ambiri okhudzana ndi momwe othandizira ngati inenso angagwiritsire ntchito kukhudza pomwe ambiri aife pano tikugwiritsa ntchito manambala. Apa ndipomwe kudzikhudzira komwe kungakhale kothandiza.

Koma, zingagwire ntchito bwanji? Ndigwiritsa ntchito chitsanzo ichi posonyeza njira zitatu zosiyana zodzikhudzira nokha zitha kukhala zothandizira:

1. Kugwiritsa ntchito kukhudza kuti muzindikire

Ndili ndi kasitomala pamwambapa, nditha kuwafunsa kuti ayike dzanja pafupi pomwe amayambitsa zovuta zawo.

Izi zitha kuwoneka ngati ndikufunsa kasitomala wanga kuyika dzanja lawo pambali pa khosi lawo ndikupumira pamalopo, kapena kuti awone ngati kudzikumbatira kungamuthandize.

Kuchokera pamenepo, timachita zinthu moganizira ena! Kutsata ndikusanthula zomverera zilizonse, zotengeka, malingaliro, zokumbukira, zithunzi, kapena malingaliro omwe amapezeka munthawiyo mthupi mwawo - kuzindikira, osaweruza.

Nthawi zambiri kumverera kumasuka komanso kupumula kumachitika tikamachita dala kusakhumudwa, ngakhale titachita zozizwitsa.

Takonzeka kuyesera?

Kusamalira kuyesa kugwiritsa ntchito kukhudza kuti muzindikire mwachangu munthawi ino? Ikani dzanja limodzi pamtima panu ndi dzanja lina pamimba panu, ndikupuma mwamphamvu. Mukuwona chiyani chomwe chikubwera kwa inu?

Voila! Ngakhale mutakhala ndi nthawi yovuta kuzindikira chilichonse, ndikofunikira kudziwa, inunso! Mwapeza zatsopano chokhudza kulumikizana kwanu kwakuthupi kuti mufufuze mtsogolo.

2. Kudziyeseza kuti muchepetse mavuto

Kudziyesa nokha kumatha kukhala njira yamphamvu yotulutsira mavuto. Pambuyo pozindikira kupsinjika mthupi, nthawi zambiri ndimawuza makasitomala anga kuti azidzipukusa.

Mu chitsanzo chathu pamwambapa, nditha kufunsa kasitomala wanga kuti abweretse manja awo pakhosi lawo, ndikugwiritsa ntchito mokakamiza, ndikuwunika momwe akumvera. Ndinawaitananso kuti akafufuze komwe kwina komwe matupi awo angakhudze komwe kungamve kuthandizira.

Ndimakonda kufunsa makasitomala kuti azikumbukira kuchuluka kwa kukakamiza komwe akugwiritsa ntchito, ndikuwona ngati zotulukapo zina zimabuka m'malo ena mthupi. Ndimawalimbikitsanso kuti asinthe, ndikuwonanso momwe zimamvekera.

Takonzeka kuyesera?

Tengani kamphindi kuti muwone kuchuluka komwe mungakhale mukukuta nsagwada zanu pompano. Kodi mukudabwa ndi zomwe mwapeza?

Kaya mukudziwa kapena ayi, ambiri aife timakhala ndi nkhawa m'nsagwada, ndikupangitsa kuti akhale malo abwino kwambiri kuti azitha kudzisandutsa!

Ngati mukufikako, ndikukupemphani kuti mutenge dzanja limodzi kapena onse awiri, mupeze nsagwada, ndikuyamba kusisita bwinobwino, ndikuwonjezera kukakamizidwa ngati kukufunirani. Kodi zimamveka zovuta kulola kutulutsidwa? Kodi mbali imodzi imamveka yosiyana ndi inayo?

Muthanso kuyesa kutsegula kwambiri ndikutseka pakamwa panu kangapo, ndipo yesetsani kuyasamula kangapo - ndiye zindikirani tsopano momwe mukumvera.

3. Gwirani kuti mufufuze komwe thandizo likufunika

Kupatsa makasitomala malo oti afufuze komwe angakhudze matupi awo kumawathandiza ndi gawo lofunikira pantchito yomwe ndimagwira ngati somatic Therapist.

Izi zikutanthauza kuti sikuti ndikungoitanira makasitomala kuti akhudze komwe ndikutchula dzina, koma kuti mufufuze mozama ndikupeza komwe kukhudzidwa kumawakondera kwambiri!

Mu chitsanzo chathu pamwambapa, kasitomala wanga akhoza kuyamba ndi khosi lawo, koma zindikirani kuti kupondereza ma biceps awo kumakhala kotonthoza, nawonso.

Izi zitha kubweretsanso malo omwe kukhudza kumatha kumva kuti kukuyambitsa.Ndikofunika kukumbukira kuti izi ndi zabwino! Uwu ndi mwayi wokhala wodekha komanso wachifundo kwa inu nokha, kulemekeza kuti izi sizomwe thupi lanu limafunikira pakali pano.

Takonzeka kuyesera?

Tengani kanthawi ndikusanthula thupi lanu, ndikudzifunsa funso ili: Ndi gawo liti mthupi langa lomwe silimatenga nawo mbali?

Izi zimapempha kufufuza kuchokera pamalo abwinopo kusiyana ndi malo akumva kupweteka kwakuthupi, komwe kumatha kukhala kovuta komanso kosokoneza.

Mwina ndi khutu lanu lakumutu kapena chala chakumapazi cha mwana wanu - kumatha kukhala kulikonse. Pogwiritsa ntchito malowo m'thupi lanu, tengani nthawi yanu kuti mufufuze momwe mungagwiritsire ntchito njira zosiyanasiyana komanso zovuta zakukhudza. Lolani kuti muwone zomwe zikubwera kwa inu. Lolani kuti muzicheza ndi thupi lanu, kudalira zomwe zimamveka ngati zothandiza.

Tiyeni tiyese limodzi!

Kanemayo pansipa, ndikugawana zitsanzo zingapo zodzikhudzira nokha, zomwe mungachite nthawi iliyonse, kulikonse.

Mphamvu yakuchiritsa yakukhudza ndi yomwe yakhumudwitsidwa m'mitundu yambiri, ena ndi ena.

Munthawi yodzipatula iyi, ndikukhulupirira kuti kudzikhudzira ndikofunikira kuposa kale. Kudumphadumpha kwamaganizowa kumakhala kopweteka kwambiri, ngakhale kwakanthawi.

Chomwe chimapatsa mphamvu ndikuti kudzikhudzira ndi chinthu chomwe ambiri aife timatha kupeza - ngakhale titakhala kuti tili ndi mwayi wotseka maso athu tikazindikira zamkati mwathu, monga zikope zathu zikubwera limodzi kapena mpweya ukulowa m'mapapu athu.

Kumbukirani kutenga kanthawi kupuma ndikudzipumitsa, ngati kwa mphindi zochepa. Kudzibweretsanso ku matupi athu, makamaka munthawi yamavuto ndikutuluka, ikhoza kukhala njira yamphamvu yodzisamalira.

Rachel Otis ndi somatic Therapist, queer intersectional feminist, womenyera thupi, wopulumuka matenda a Crohn, komanso wolemba maphunziro ku California Institute of Integral Study ku San Francisco ndi digiri yake yaukatswiri pakulangiza zama psychology. Rachel amakhulupirira kupatsa munthu mwayi wopitiliza kusintha ma paradigms, pomwe amakondwerera thupi muulemerero wake wonse. Magawo amapezeka pang'onopang'ono komanso kudzera pa tele-therapy. Fikirani kwa iye kudzera pa Instagram.