Malangizo Okuthandizani Kuthetsa Nkhawa Zanu M'nthawi Zosadziwika Izi

Zamkati

• Langizo 1: Malangizo okhudzana ndi kupuma komanso kusinkhasinkha
• Langizo 2: Phunzirani kudzidalira nokha
• Malangizo othandiza
  
• Langizo 3: Mvetserani osachita chilichonse
• Malangizo pakumvetsera kosagwira
  
• Langizo 4: Khalani mogwirizana ndi mfundo zanu
• Kukhala m'masiku ovuta sikukutanthauza kuti sitingasinthe pang'ono kuti tithandizire kuthana ndi nkhawa
• Kusuntha: 15 Minute Yoga Flow for nkhawa

Kuyambira ndale mpaka chilengedwe, ndikosavuta kuti nkhawa yathu ichuluke.

Si chinsinsi kuti tikukhala m'dziko lopanda chitsimikizo - zandale, zachikhalidwe, kapena zachilengedwe. Mafunso onga awa: "Kodi malingaliro anga adzaimiridwa ku Congress?" "Kodi ntchito zoteteza zachilengedwe zithandizira adzukulu anga?" "Kodi kusamvana kwamtunduwu kupitilirabe ndipo kumadzetsa chiwawa chochuluka?" Ndi ochepa chabe mwa anthu ambiri omwe amapezeka kuti amafunsa pafupipafupi.

Monga katswiri wama psychology yemwe amakhala ndi nkhawa, ndimadziwa bwino momwe zimawonekera pamene anthu sakudziwa zomwe zidzachitike.

Ndiye funso lidakalipo: Kodi timatani pa nthawi yovutayi?

Ndimawona maupangiri anayi otsatirawa kukhala othandiza kwambiri pochiza odwala omwe ali ndi nkhawa. Chifukwa chake nthawi yotsatira nkhani kapena chakudya chankhani chidzakhala ndi nkhawa, lingalirani kuyesera.

Langizo 1: Malangizo okhudzana ndi kupuma komanso kusinkhasinkha

Malamulo opumira amatha kukhala othandiza munthawi zokomera anthu ena. Kaya mukuwonera nkhani kapena kuda nkhawa mukakhala pa TV, mpweya wanu umakhalapo nthawi zonse kukuthandizani kuti muchepetse nkhawa zanu zachilengedwe (kapena ngakhale mkwiyo).

Kupuma mwakathithi kumatha kuthandiza kuti mukhale otetezeka, ngakhale chinyengo cha njirayi ndichizolowezi pochita. Ganizirani zoyeserera kwa mphindi 5 mpaka 10 patsiku, kuphatikiza nthawi iliyonse mukayamba kumva kuti nkhawa yanu ikuyamba kuchuluka.

Pali njira zambiri zosinkhasinkha zomwe zingathandize. Pofuna kukuthandizani kuti muyambe, ganizirani izi:

1. Gona kapena kukhala pampando (mutha kutseka maso anu ngati mukufuna).
2. Pumirani zonse njira yolowera.
3. Pa mpweya, pumani zonse njira yopulumukira. Kukwaniritsa kutsika kwa mitengo / kuchepa ndikofunikira pano.
4. Bwerezani kwa mphindi 5-10.
5. Yesetsani kupuma kwambiri tsiku lonse, momwe mungathere.

Zindikirani: Zitha kuthandizira kuyerekezera zibaluni zikukwera ndi kusefukira pamene mukuyenda kupuma uku.

Langizo 2: Phunzirani kudzidalira nokha

Kwa anthu omwe amachokera kumadera oponderezedwa, zitha kukhala zosavuta kulola mauthenga ambiri okhudzana ndi chikhalidwe cha anthu kuti akhudze momwe mumadzionera nokha. Ndipo kulola kuti uthengawu ukhudze momwe mumadzionera kungayambitse nkhawa.

Ngakhale mauthengawa sangayime, mutha kudziyang'anira nokha pakuphunzira kuyankhula nokha ndi chifundo komanso ulemu.

Malangizo othandiza

• Zindikirani manyazi - malingaliro onga "Ine ndine woipa" - pamene amabwera. Kodi akubwera kuchokera ku malingaliro olakwika a ena omwe samakudziwani kapena samakuyamikirani? Sungani malingaliro okhawo a omwe mumawakonda.
• Lankhulani mokoma mtima kwa inu nokha mukakhala pansi, monga: "Ndikudziwa kuti izi zimapweteka pakadali pano, koma kupweteka uku sikunditanthauzira," kapena "Cholinga changa ndikudzichitira chifundo munthawi zovuta izi."
• Kutsatira kutulutsa mauthenga olakwika, sankhani mantra kuti mutha kukumbukira mosavuta. Mwachitsanzo, monga wachimuna wakuda, ndikayamba kudzimvera chisoni ndikamawonetsedwa ndi mauthenga atolankhani olakwika kapena ndemanga zina zosankhana ndimabwereza ndekha kuti: "Malingaliro a atsankho samatanthauzira kufunikira kwanga. Ndikutero. ”
• Sankhani mawu opatsa mphamvu kuchokera kwa wotsutsa, mtsogoleri wauzimu, kapena mphunzitsi. Werengani mawuwa tsiku ndi tsiku ndipo lolani kuti mawuwo akhale muyezo wamomwe mungayendere padziko lapansi.

Nthawi yakusokonekera kwandale komanso kuchita ndewu, kudzichitira wekha ndikofunikira kwambiri - izi ndizowona makamaka ngati ndinu ochokera pagulu lakale lomwe lidalekanitsidwa.

Kumbukirani, zolankhula zoipa za ena sizikutanthauza. Inu fotokozerani kudzidalira kwanu.

Langizo 3: Mvetserani osachita chilichonse

Ndife omvera omvera, chifukwa timamvera yankhani m'malo momvera mvetsetsa.

M'nthawi yosakondera komanso zipinda zofananira zapa media media, nthawi zonse timayesetsa kutsimikizira zomwe tikudziwa kale kuti tikhalebe otsimikiza za dziko lotizungulira. Komabe, nkhawa imatha kukula tikakumana ndi anthu omwe ali ndi malingaliro osiyana ndi athu.

Ndiye timathana nazo bwanji izi?

Yankho lalifupi ndikuyesa kumvetsera osachitapo kanthu. Izi zitha kugwiritsidwa ntchito pazochitika zilizonse, kuphatikiza mukamacheza ndi anthu omwe ali ndi zikhulupiriro zosiyana zandale kapena zachikhalidwe kuposa zathu.

Malangizo pakumvetsera kosagwira

• mverani kwathunthu, popanda chiweruzo
• muwone ngati lingaliro lawo liri lomveka
• ngati pali mabowo pamaganizidwe awo kapena mwadumpha, funsani mafunso otsatira
• mverani kuti mumvetse kaye, yankhani yachiwiri

Langizo 4: Khalani mogwirizana ndi mfundo zanu

Ndikosavuta kukhala mikhalidwe ya ena m'miyoyo yathu ndikuiwala zomwe zili zofunika inu. Koma kukhala woona mtima pazofunikira zanu ndikofunikira, makamaka munthawi yamavuto azachuma kapena zachilengedwe.

Nthawi zambiri odwala anga amazindikira kuti nkhawa zawo zimakhala chifukwa chokhala moyo wogwirizana ndi zomwe anthu ena akuchita, osaganizira zomwe iwo Ndimasamala za.

Kumbukirani: Kukhala mogwirizana ndi malingaliro sikutanthauza kukhala ndi zolinga, koma kuchita zinthu zomwe zimakusangalatsani. M'malo mongonena kuti "izi ndi zomwe ine ayenera kusamala, ”dziwani zomwe inu chitani kusamala za.

Mukamaganizira, mutha kuzindikira kuti mukufuna kukhala ndi nthawi yambiri yopanda banja ndi abwenzi, kuchita nawo zachitetezo kapena kuchita ziwonetsero, kukambirana zandale kapena njira zosinthira nyengo.

Chilichonse chomwe mungakhale nacho, chitani mogwirizana ndi icho. Mukasunga ndi kutsatira mfundo zanu, mutha kuzindikira kuti mudzakhala pamtendere.

Kukhala m'masiku ovuta sikukutanthauza kuti sitingasinthe pang'ono kuti tithandizire kuthana ndi nkhawa

Tikukhala munthawi zovuta, koma sizitanthauza kuti palibe zosintha zazing'ono zomwe tingachite m'miyoyo yathu kutithandiza kukhala omasuka ndi ife eni komanso nkhawa zathu zamtsogolo.

M'malo molola kuti moyo uchitike kwa ife ndikukonzekera zomwe sitimakonda, titha kuwongolera momwe timasankhira kukumana ndi zomwe sitimakonda kugwiritsa ntchito izi. Kumbukirani, munthu yemwe angakuthandizeni kuti mukhale ndi thanzi labwino kwambiri ndiye kuti ndiye.

Kusuntha: 15 Minute Yoga Flow for nkhawa

Dr. Broderick Sawyer ndi katswiri wazamaganizidwe pagulu, kupereka chithandizo chothandizidwa ndi zoopsa, kupsinjika kochokera pamtundu ndi kupwetekedwa mtima, zovuta zaumunthu, nkhawa, kukakamira kwambiri, kukhumudwa, komanso mavuto azakudya. Chofunika kwambiri cha Dr. Sawyer ndi kupsinjika kochokera pamitundu komanso zoopsa, ndikuphunzitsa kusinkhasinkha / kusinkhasinkha kwachifundo. Dr. Sawyer nthawi zambiri amapereka zokambirana pamitu ingapo yamankhwala yokhudzana ndi zamankhwala komanso mpikisano wothamanga kwa akatswiri osiyanasiyana azaumoyo, omenyera ufulu wawo, komanso omvera maphunziro. Amagwiranso ntchito limodzi ndi omwe akukonza madera kuti apeze njira zothanirana ndi chilungamo cha anthu, makamaka pakuwunika kusinkhasinkha mwamaganizidwe kuti kulimbikitse kupirira kupsinjika.