Njira Zowonera 5 Zowonjezera Pazochita Zanu Zosinkhasinkha

Zamkati

• 1. Kupuma kwamitundu
• Momwe mungachitire
• 2. Kusinkhasinkha chifundo
• Momwe mungachitire
• 3. Kupuma pang'onopang'ono kwa minofu
• Momwe mungachitire
• 4. Zithunzi zotsogozedwa
• Momwe mungachitire
• 5. Kuwona zolinga
• Momwe mungachitire
• Mfundo yofunika

Zitha kumveka ngati zosagwirizana kuphatikiza kuwonera ndi kusinkhasinkha. Kupatula apo, kusinkhasinkha ndikutanthauza kulola malingaliro abwere ndikudutsa m'malo mowatsogolera kuzotsatira zina, sichoncho?

Mukawona m'maganizo, mumayang'ana pachinthu china - chochitika, munthu, kapena cholinga chomwe mukufuna kukwaniritsa - ndikuchisunga m'malingaliro anu, ndikuganiza kuti zotsatira zanu zidzakwaniritsidwa.

Kuwonetseratu ndi njira yolingalira yokha, koma mutha kuyigwiritsanso ntchito kusinkhasinkha kosalekeza. Kuphatikiza zowonera mu kusinkhasinkha kwanu kumakupatsani mwayi wowongolera malingaliro anu omasuka kuzotsatira zomwe mukufuna kuwona.

Kuphatikiza apo, kuwonera kumalumikizidwa ndi zabwino zambiri zathanzi, kuphatikizapo:

• kupumula kwa nkhawa komanso kukhumudwa
• kupumula kwabwino
• chifundo chachikulu kwa inu nokha ndi ena
• kupweteka
• luso lotha kuthana ndi kupsinjika
• kugona bwino
• kukhazikika m'maganizo ndi kuthupi
• kudziwonjezera kudzidalira

Mukufuna kuwonjezera zowonera pakusinkhasinkha kwanu kapena kulingalira kwanu? Nazi njira zisanu zokuthandizani kuti muyambe.

1. Kupuma kwamitundu

Njira yowonetserayi ingathandize kuchepetsa nkhawa komanso kusintha kwa malingaliro.

Poyamba, lingalirani za chinthu chomwe mukufuna kubweretsa mwa inu nokha.Izi zitha kukhala zotengeka kapena ma vibes abwino. Tsopano, perekani kumverera uku mtundu. Palibe yankho lolondola kapena lolakwika apa, koma lingalirani kusankha mtundu womwe mumakonda kapena kupeza wotonthoza.

Momwe mungachitire

Mukakhala ndi malingaliro anu omwe mukufuna komanso mtundu womwewo, tsatirani izi:

1. Khalani omasuka, monga momwe mungachitire posinkhasinkha wamba.
2. Tsekani maso anu ndi kumasuka mwa kupuma pang'onopang'ono komanso mozama.
3. Onani m'maganizo mtundu womwe mwasankha.
4. Pitilizani kupuma mutagwirizira utoto mumalingaliro anu, ndikuganiza zomwe zikuyimira inu.
5. Mukakoka mpweya uliwonse, ganizirani mtundu womwe mukufuna kutsuka thupi lanu kuyambira kumutu mpaka kumapazi. Pitirizani kupuma pamene mukuwona mtundu womwe ukudzaza thupi lanu lonse, kuphatikiza zala zanu zakumapazi.
6. Ingoganizirani malingaliro aliwonse osafunikira akutuluka mthupi lanu ndi mpweya uliwonse, ndikuwusintha ndi mtundu womwe mwasankha ndi mpweya uliwonse.
7. Pitirizani kuwonetsa malinga ngati mukufuna. Mutha kumadzimva kuti mulibe nkhawa komanso mumakhala mwamtendere pakangodutsa mphindi imodzi kapena ziwiri.

Mutha kugwiritsa ntchito kupuma kwamitundu monga gawo la kusinkhasinkha kulikonse, koma mutha kutenga mphindi zochepa kupuma kwamtundu ngakhale mulibe nthawi yosinkhasinkha kwathunthu.

2. Kusinkhasinkha chifundo

Zomwe zimatchedwanso kusinkhasinkha za kukoma mtima, chithunzichi chitha kukuthandizani kukulitsa kumvera chisoni ndi kudzikomera nokha ndi ena.

Kusinkhasinkha kwamtunduwu kungakhale kothandiza ngati mukulimbana ndi chidani chachikulu kwa wina ndipo mukuyang'ana njira zosiya.

Momwe mungachitire

1. Yambani ndikupeza malo omasuka, otseguka ndikutseka maso anu.
2. Ganizirani za mpweya wanu kwa masekondi angapo, ndikupumira ndikutulutsa pang'onopang'ono mpaka mutapeza nyimbo yabwino, yachilengedwe.
3. Onani m'maganizo mwanu munthu yemwe mukufuna kudzichitira chifundo - nokha, wokondedwa, wosakondedwa kwambiri, kapena chiweto. Yerekezerani bwino ndikuyika chithunzicho m'malingaliro anu.
4. Ganizirani momwe mumamvera za munthu ameneyu. Maganizo amenewa amasiyana pakati pa chikondi chozama ndi chidani. Mutha kumangomverera kuti simulowerera ndale, kapena kulibe nazo chidwi kwenikweni.
5. Ingoganizirani zovuta kapena zopweteka zomwe angakhale akukumana nazo pamoyo wawo. Zili bwino ngati mulibe chidziwitso cha kovuta za mavutowa. Aliyense amakumana ndi zovuta, kaya amagawana ndi ena kapena ayi.
6. Tsopano, yang'anani pamalingaliro omwe mungafune kutumiza - mtendere, bata, chisangalalo, machiritso, kapena chisangalalo.
7. Yerekezerani kuti mukumva izi ngati kuwala kwa golide komwe kumafalikira kuchokera mumtima mwanu.
8. Mutha kukuwona kukhala kothandiza kutulutsa mawu awa ngati mawu, monga "Ndiloleni mupeze mtendere ndi chisangalalo," "Ndikupemphani kuti mukhale ndi thanzi labwino."
9. Pitirizani kupuma pamene mukubwereza mawuwo. Ndikutulutsa kwina kulikonse, lingalirani kuwala kwa golide kukusiyirani inu ndikunyamula malingaliro anu ndi zabwino zanu kwa munthu winayo.
10. Ngati mukuwongolera kuwonera nokha, lingalirani zowawa ndikumverera kwina kovuta kumachepetsa ndi mpweya uliwonse, pomwe kuwala kwa golide kumayenda mthupi lanu.
11. Pitirizani ntchitoyi kwa mphindi imodzi kapena zitatu. Mutha kuwona kuti mukumva chifundo, kutentha, komanso kupepuka mumthupi mwanu.

3. Kupuma pang'onopang'ono kwa minofu

Zochita zowonetserazi zitha kuthandiza kuchepetsa minofu yolimba kapena yolimba, yomwe mungakhale nayo ndi nkhawa komanso kupsinjika.

Kupumula minofu yanu kumatha kuchepetsa kupsinjika kwakuthupi ndi kwamaganizidwe, kukulitsa malingaliro anu ndikuthandizani kuti mugone bwino.

Momwe mungachitire

1. Ugone kumbuyo kwako pamalo omasuka koma olimba. Pansi pamakapeti kapena mateti a yoga atha kugwira ntchito bwino kuposa bedi la njirayi.
2. Mutatseka maso, tengani masekondi pang'ono kuti musangalale ndikuyang'ana kupuma kwanu.
3. Yambani mwakulumikiza kenako ndikutsitsimutsa gulu la minofu yomwe sali akukuvutitsani pano. Izi zimakuthandizani kuzindikira bwino minofu yanu ikamakhazikika komanso ikapuma.
4. Chotsatira, yambani kuyenda kudzera m'magulu amthupi mwanu. Mutha kuyamba kulikonse, koma zitha kuthandiza kusankha malo omwe kupitako kumamveka kwachilengedwe, kuyambira kumutu mpaka kumapazi kapena mosemphanitsa.
5. Limbikitsani gulu loyamba la minofu mukamatulutsa pang'onopang'ono. Khalani ndi vutoli kwa mphindi pafupifupi zisanu. Onetsetsani kuti musalimbitse minofu yanu mwamphamvu kotero kuti imapweteka.
6. Mukamatulutsa mpweya, pumulani minofu yonse nthawi imodzi. Onani m'maganizo kulimba ndi kupsyinjika komwe kumasiya thupi lanu ndi mpweya wanu.
7. Pumulani kwa masekondi 10 pakati pamagulu a minofu, koma pitilizani kupuma pang'onopang'ono, mosadekha mukamapuma.
8. Pitani ku gulu lotsatira la minofu ndikubwereza.

Kupuma pang'onopang'ono kwa minofu kungakuthandizeni kukulitsa kuzindikira kwanu zakumva kupweteka komanso kuuma mthupi lanu.

Mukawona malo ovuta, mutha kugwiritsa ntchito njirayi mwachidule kuti muwone m'mene minofu ikusangalalira komanso kupsyinjika komwe kumachoka mthupi lanu. Pamene vutoli likucheperachepera, momwemonso nkhawa zilizonse zomwe zingagwirizane.

4. Zithunzi zotsogozedwa

Mwinamwake mwamvapo wina akunena kuti, "Ndili pamalo anga osangalala" kale. Chabwino, ndizo zithunzi zowongoleredwa kwenikweni.

Njira imeneyi imatha kukuthandizani kuti muwone bwino zithunzi ndi zithunzi, zomwe zingakuthandizeni kupumula, kuthana ndi kupsinjika kapena mantha, komanso kukhala mwamtendere. Imeneyi ndi njira yabwino kwambiri yolimbikitsira kusangalala kwanu kapena kupumula musanagone.

Momwe mungachitire

1. Lowani pamalo osinkhasinkha omasuka. Mutha kugona pansi kapena kukhala, momwe mungakondere.
2. Tsekani maso anu ndikuyamba kuchepetsako mpweya wanu kuti mukhale chete, komanso kupumula.
3. Onani m'maganizo mwanu malo omwe mumakhala okhutira komanso odekha. Izi zikhoza kukhala kwinakwake komwe mudapitako kapena malo oyerekeza komwe mungakonde kupita.
4. Gwiritsani ntchito mphamvu zanu zisanu kuti muwonjezere zambiri pazithunzi zanu. Mukumva chiyani? Kodi mukumva kununkhira kosangalatsa, monga mitengo, maluwa ofalikira, kapena china chophika? Kodi ndinu ofunda kapena ozizira? Kodi mukumva mpweya pakhungu lanu? Kodi thambo ndi lowala, lamdima, lamphepo, lodzaza ndi nyenyezi?
5. Ingoganizirani nokha mukupita patsogolo, mumakhala bata komanso mwamtendere mukalowa m'masomphenya anu mozama.
6. Pitirizani kupuma pang'onopang'ono pamene mukuyang'ana mozungulira zomwe mudapanga, mukukumana nazo kwathunthu ndi malingaliro anu onse.
7. Ndikulowetsa kulikonse, lingalirani za mtendere ndi mgwirizano kulowa mthupi lanu. Onani m'maganizo mwanu kutopa, kupsinjika, ndi kupsinjika komwe kumasiya thupi lanu likamatuluka.
8. Mukamva kuti mwakonzeka, mutha kusiya masomphenya anu. Kudziwa kuti mutha kubwerera nthawi iliyonse kungakuthandizeni kuti mupumule nthawi yayitali tsiku lonse. Izi zitha kukuthandizani kuti muzitha kuwongolera zovuta ndikukuthandizani kuti muchepetse nkhawa komanso kukhumudwa mosavuta.

5. Kuwona zolinga

Nachi chinsinsi chaching'ono chokhudza ubongo wanu: Sizingathe kusiyanitsa nthawi zonse kusiyana kwa chinthu chomwe mwalingalira ndi china chake kwenikweni zinachitika.

Ndicho chifukwa chake kuwonetsetsa kumagwira ntchito. Mukadziyerekeza mukukwaniritsa zolinga, ubongo wanu ukhoza kukhulupirira kuti mwachita kale zinthuzo. Izi zitha kukuthandizani kuti mukhale olimba mtima komanso kuti zikhale zosavuta kukwaniritsa zolingazo.

Kuwonetseratu kumathandizanso kupanga njira zatsopano muubongo wanu pakapita nthawi kudzera mu njira yotchedwa neuroplasticity. Nenani kuti mumadziwonera nokha mukukwezedwa pantchito ndikusangalala ndikukondwera nazo.

Chithunzichi chitha kuthandiza ubongo wanu kuyambitsa kuphatikiza chiyembekezo ndi malingaliro ena abwino ndi lingaliro lakukwezedwa, m'malo mongomva kuti mulibe nkhawa ndi mwayi wanu wopita kumwamba.

Kuwonetseratu zolinga kumagwiranso ntchito mofananira ndi zithunzi zowongoleredwa. Koma m'malo mopanga mawonekedwe m'malingaliro anu, yerekezerani nthawi yakukwaniritsa cholinga chanu.

Momwe mungachitire

1. Khazikitsani cholinga chanu mwamphamvu m'malingaliro anu. Mwina cholinga chanu chimakhala kupambana mpikisano, kuphunzira maluso atsopano, kapena kukhala ndi machitidwe ena.
2. Ingoganizirani kuti zikukuyenderani bwino. Ganizirani za komwe muli, anthu ena okuzungulirani, ndi momwe mumamvera munthawiyo. Onjezani zambiri momwe mungathere kuti zochitikazo ziwoneke komanso zowona.
3. Ngati kukayikira kungachitike, monga "Sindingachite izi," kapena "Izi sizingagwire ntchito," muthane nawo ndi mawu abwino. "Nditha kuchita izi," "Ndimadzidalira," kapena "ndili ndi mphamvu zoyesetsabe."
4. Yambirani kupuma kwanu ndi mawu anu momwe mumaganizira zomwe mwachita bwino.

Mfundo yofunika

Kuwonjezera machitidwe owonetseratu m'maganizo anu kungakuthandizeni kuyendetsa ubongo wanu komwe mukufuna kuti upite, kaya ndi mtsinje wamtendere kudutsa m'nkhalango kapena chikhulupiriro chakuti mungathe (ndipo mudzakwaniritsa) zolinga zina

Sizimabwera mosavuta kwa aliyense, ndipo mwina zimamverera zovuta poyamba. Koma ndi chizolowezi chofananira pang'ono, chimayamba kumva mwachilengedwe.

Crystal Raypole adagwirapo ntchito ngati wolemba komanso mkonzi wa GoodTherapy. Magawo ake achidwi akuphatikiza zilankhulo ndi mabuku aku Asia, kumasulira kwachijapani, kuphika, sayansi yachilengedwe, chiyembekezo chogonana, komanso thanzi lamaganizidwe. Makamaka, akudzipereka kuthandiza kuchepetsa manyazi pazokhudza matenda amisala.