Momwe Mungakonzekerere Thupi Lanu Kungakupangitseni Kukhala Olimba Mtima

Zamkati

• 1. Kupuma
• 2. Kuusa moyo kwambiri
• 3. Kukhudza
• 4. Dzanja pamtima
• 5. Kusuntha

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mwa kusinthitsa thupi lathu ndi machitidwe amanjenje, machitidwe okhudzana ndi thupi atha kutithandiza m'mavuto.

Zinthu zimachitika. Galimoto ina mwadzidzidzi imasunthira mumsewu wanu pa msewu waukulu. Mumayika makiyi anu ndi chikwama chanu mphindi ziwiri musanakwere basi yanu yopita kuntchito. Mwawononga fayilo yolakwika yamakasitomala kuofesi.

Masoka ang'onoang'ono awa amachititsa chidwi kwambiri mumanjenje anu - kuthamanga kwa adrenaline komwe kumathandiza kukonzekera thupi lanu "kumenya nkhondo kapena kuthawa," chitetezo chathu chachilengedwe motsutsana ndi zoopsa zomwe tingazione.

Koma ngati thupi lanu limagundidwa ndi adrenaline pachinthu chilichonse chaching'ono chomwe chimawonongeka m'moyo, chitha kukulepheretsani kuthana ndi vuto lanu, ndikupangitsa kuchira pazovuta zamtsogolo ngati izi kukhala zovuta kwambiri.

Mwamwayi, ndizotheka kulimbitsa thupi lanu lokhazikika mwanzeru kuti muyankhe mwachangu ndikuchira pazowopseza chitetezo chanu kapena moyo wanu.

Kodi nzeru za somatic ndi chiyani? Ndikumvetsetsa momwe thupi lanu limayankhira pangozi ndikugwiritsa ntchito chidziwitsochi kuthandizira thupi lanu mukamakumana ndi moyo-womwe, ngati ndinu munthu, uyenera kudzazidwa ndi zovuta zina.

M'buku langa latsopano, "Resilience: Powerful Practices for Bouncing Back from Disappointment, Difficulty, and Even Disaster," Ndimalongosola zambiri zomwe tili nazo kuti tikhale olimba mtima. Pomwe bukuli limafotokoza zida zingapo zopirira - kuphatikiza zomwe cholinga chake ndi kukonza luntha lakumverera, ubale, komanso kuwunikira - kumangapo nzeru zamatsenga ndizofunikira pazonsezi. Popanda izi, ndizovuta kuchita zina mwazomwe mungachite.

Kuti tithandizire nzeru zathu zachilengedwe, tifunika kutonthoza dongosolo lathu lamanjenje kudzera munthawi zathupi zomwe zimakhazikika m'malingaliro aubongo wathu ndikuyankha zowopsa ndikutithandiza kukhalabe otetezeka. Tikazindikira zina mwa njirazi, timakhala okonzeka kulimbana ndi zovuta, kuphunzira, ndikukula.

Nazi zina mwazinthu zosavuta zomwe ndikupangira m'buku langa, chilichonse mwazomwe zimakhazikitsidwa mu neurophysiology.

1. Kupuma

Kupuma ndiko kukhala ndi moyo. Kutsekemera kulikonse komwe mumatenga kumayambitsa nthambi yachifundo yamitsempha yanu pang'ono (kwambiri mukamachita mopitilira muyeso ku china chake ndi hyperventilate), pomwe mpweya uliwonse umathandizira nthambi ya parasympathetic pang'ono (kwambiri mukamachita mantha kufa ndi kukomoka). Izi zikutanthauza kuti mpweya wanu umadutsa m'zinthu zachilengedwe za.

Titha kugwiritsa ntchito dongosololi mwachidwi kupumira mkati ndi kunja kuti tiwongolere modekha komanso kutseka kwa dongosolo lathu lamanjenje.

Ingodikirani kwakanthawi ndikuyang'ana kupuma kwanu. Zindikirani komwe kumakhala kosavuta kumva kutulutsa kwa mpweya wanu kulowa mkati ndikutuluka - mphuno zanu, khosi lanu, pakukwera ndi kugwa kwa chifuwa kapena mimba. Tengani kamphindi kuti muyamikire kupuma komwe kumathandizira moyo wanu, mphindi iliyonse ya moyo wanu.

2. Kuusa moyo kwambiri

Kuusa moyo kwakukulu ndi njira yachilengedwe yaubongo wanu yotulutsira mavuto ndikukonzanso dongosolo lanu lamanjenje. Ingopumira mokwanira, kenako pumani kwathunthu, motalikanso pa mpweya. awonetsa kuti kuusa moyo kwakukulu kumabwezeretsa dongosolo lamanjenje lodziyimira pawokha kuchoka kumtundu wokhalitsa wokoma mtima kupita kumtundu wowoneka bwino wa parasympathetic.

Ngakhale zomwe mukukumana nazo zimakhala zovuta kwambiri, mutha kuphatikizana dala mphindi iliyonse yakumangika kapena kukhumudwitsidwa ndikupumira mumtendere ndikukhala omasuka, potero mukukulitsa mwayi wanu wowona bwino ndikusankha kuyankha mwanzeru pazomwe zikuchitika.

3. Kukhudza

Kutonthoza dongosolo lamanjenje ndikubwezeretsanso chitetezo ndi kudalira pakadali pano, zimathandiza kugwiritsa ntchito mphamvu yakukhudza. Kutentha, kugwira kotetezeka kutulutsa oxytocin - the "tend and befriend" mahomoni omwe amadzetsa malingaliro osangalatsa m'thupi ndipo ndiwongolunjika mwachindunji komanso mwachangu ku mahomoni opsinjika a cortisol.

Oxytocin ndi imodzi mwazomwe zimayambitsa ma neurochemicals omwe ali m'gulu lamaubwenzi amthupi. Chifukwa kukhala pamaso pa anthu ena ndikofunikira kwambiri kuti tikhale ndi moyo wabwino komanso chitetezo, chilengedwe chatipatsa dongosololi kuti litilimbikitse kufikira ena ndikulumikiza. Ichi ndichifukwa chake kukhudza, kuphatikizaponso kuyandikira kwakuthupi ndi kuyang'anirana m'maso, kumadzetsa lingaliro lakumverera kotsimikizika kuti "zonse zili bwino; ulibwino. ”

4. Dzanja pamtima

Kafukufuku wasonyeza kuti kuyika dzanja lako pamtima panu ndikupumira pang'ono kumatha kutonthoza malingaliro anu ndi thupi lanu. Ndikumva kukhudzidwa ndi munthu wina wotetezeka, ngakhale kukumbukira zokumbukira za nthawiyo, kutulutsidwa kwa oxytocin, komwe kumadzetsa kudzimva kwachitetezo ndikudalira.

Ichi ndi chizolowezi chomwe chimagwiritsa ntchito mpweya komanso kukhudza, komanso zokumbukira zakumva kukhala otetezeka ndi munthu wina. Umu ndi momwe zimachitikira:

1. Ikani dzanja lanu pamtima panu. Pumirani mofatsa, mofewa, komanso mozama mkati mwa mtima wanu. Ngati mukufuna, pumirani kuti mukhale omasuka kapena otetezeka kapena abwino mu mtima mwanu.
2. Kumbukirani mphindi imodzi, mphindi imodzi yokha yomwe mumakhala otetezeka, okondedwa, komanso okondedwa ndi munthu wina. Osayesa kukumbukira ubale wonsewo, mphindi imodzi yokha. Izi zitha kukhala ndi mnzanu, mwana, bwenzi, wothandizira, kapena mphunzitsi; atha kukhala ndi munthu wauzimu. Kukumbukira mphindi yachikondi ndi chiweto kumathandizanso kwambiri.
3. Mukamakumbukira mphindi ino yakumverera kuti ndinu otetezeka, okondedwa, komanso okondedwa, dziwani kuti musangalale ndi malingaliro a nthawiyo. Dziloleni nokha mukhale ndi malingaliro awa kwa masekondi 20 mpaka 30. Tawonani kuzama kulikonse mwamtendere ndi chitetezo.
4. Bwerezani mchitidwewu kangapo patsiku poyamba, kuti mulimbikitse mayendedwe a neural omwe amakumbukira izi. Kenako yesetsani kuchita izi nthawi iliyonse mukakumana ndi chizindikiro chadzidzidzi kapena chokhumudwitsa. Mwachizolowezi, zidzakuthandizani kuti musiye kukhumudwa musanabwerere.

5. Kusuntha

Nthawi iliyonse mukasuntha thupi lanu ndikusintha momwe mumakhalira, mumasintha thupi lanu, lomwe limasinthiratu zochitika zamanjenje anu odziyimira pawokha.Chifukwa chake, mutha kugwiritsa ntchito mayendedwe kuti musinthe momwe mukumvera komanso momwe mumamvera.

Mwachitsanzo, ngati mukuchita mantha kapena kuchita mantha, zawonetsa kuti kutenga chithunzi chomwe chimafotokoza zosiyana ndi izi - kuyika manja anu m'chiuno, chifuwa, ndi mutu wanu kukwera - kudzakupangitsani kuti mukhale olimba mtima. Yoga imakulimbikitsaninso - mwinanso kuposa momwe zimakhalira ndi ulamuliro.

Chifukwa chake, ngati mukukumana ndi mantha, mkwiyo, kukhumudwa, kapena kunyansidwa, yesetsani kusintha momwe mukukhalira. Lolani kuti thupi lanu likhale lokhazikika lomwe limafotokozera momwe mukufuna kukhalira mwa inu nokha kuti muthane ndi zomwe mukumva.

Ndazindikira kuti kugwira ntchito ndi makasitomala anga pa njirayi nthawi zina kumatha kusintha china chake kwa iwo, chifukwa azindikira kuti ali ndi njira yothetsera zovuta izi.

Pali zochita zambiri zomwe zafotokozedwa m'buku langa zomwe mungagwiritse ntchito kuti mukhale odekha m'thupi, kubwezeretsanso thupi lanu lachilengedwe, ndikupeza chitetezo chokwanira chomwe chimasangalatsa ubongo wanu kuti muphunzire komanso kupirira.

Mukamayesetsa kugwiritsa ntchito zida izi, sikuti mudzangothana ndi zovuta zilizonse kapena zovuta zilizonse ndikubwezeretsanso zovuta zilizonse, muphunziranso kudziona kuti ndinu munthu wokhoza kuthana nazo.

Ndipo lingaliro loti mutha kudzitonthoza nokha pambuyo pa zopinga ndiye chiyambi chokhala olimba mtima.

Nkhaniyi idatulutsidwa koyamba Zabwino Kwambiri, magazini yapaintaneti ya Greater Good Science Center ku UC Berkeley.

Linda Graham, MFT, ndiye wolemba buku latsopanoli Kukhazikika: Zochita Zazikulu Zobwerera Kumbuyo Pakukhumudwitsidwa, Kuvuta, Ngakhale Tsoka. Dziwani zambiri za ntchito yake pa iye tsamba la webusayiti.