Njira Zabwino Zomwe Makolo Amathandizira Kulimbitsa Thupi Lawo Lamaganizidwe

Zamkati

• Samalirani zosowa zanu zofunika
• Patulani nthawi yogona
• Ikani malire mozungulira zappers zamagetsi
• Tengani zopuma zamaganizidwe
• Tsatirani mankhwala anu
• Yesetsani kuchita zinthu zokuluma
• Yang'anani pazinthu zomwe zimakukhutiritsani
• Pezani njira zopangira kulumikizana
• Khalani odekha ndi inueni

Mukumva bwino? Ubwino wamaganizidwe amagawana maupangiri awo pakusintha kosavuta ndi maubwino akulu.

Mukudziwa kuti kusamalira thanzi lanu ndikofunikira. Koma, monga kholo, mumachepetsanso nthawi ndi mphamvu - zinthu zomwe zangowonda kuyambira pomwe mliri udayamba.

Komabe, ndi cholinga, mutha kukhala ndi thanzi labwino - ngakhale mutakhala ndi ntchito yovuta, osasamalira ana, komanso ntchito zina 1,000 zomwe muyenera kumaliza.

Nayi njira zabwino kwambiri (komanso zotheka kwathunthu) zolimbikitsira thanzi, malinga ndi akatswiri amisala.

Samalirani zosowa zanu zofunika

Izi ndizophatikizapo kudya pafupipafupi, kudya zakudya zopatsa thanzi, komanso kusuntha thupi lanu, atero a Laura Torres, LPC, othandizira zamagulu ku Asheville, North Carolina.

Kuti izi zitheke, akuganiza zonyamula chotupitsa ndi botolo lamadzi nanu kulikonse komwe mungapite ndikudya mukamadyetsa ana anu. Muthanso kutenga nawo mbali pazochita zosangalatsa zakuthupi ndi banja lanu, monga kuyenda zachilengedwe, kusewera masewera olimbitsa thupi, ndikuchita kanema wa yoga, akutero.

Patulani nthawi yogona

"Nthawi zambiri makolo amalemekeza kwambiri ana awo nthawi yogona asanagone koma kenako amanyalanyaza iwowo," akutero Carlene MacMillan, MD, katswiri wazamisala wophunzitsidwa ku Harvard komanso woyambitsa wa Brooklyn Minds. Kusowa tulo kumangotipangitsa kukhala osangalala ndipo "ndikubwezeretsanso nkhawa kwa aliyense m'banjamo," akutero.

Kupanga chizolowezi chogona musanakhale kosavuta:

1. Sinthani kuwala kwa buluu kochokera pazowonekera zonse, chifukwa "kuwala kwa buluu kumauza ubongo wanu kuti ndi nthawi yoti mukhale maso," akutero MacMillan. Mutha kuchita izi pamakonzedwe amtundu uliwonse kapena kutsitsa pulogalamu ya buluu yowunikira. "Muthanso kupeza mababu anzeru kuchipinda chanu omwe amachotsa kuwala kwa buluu usiku ndikumatulutsa kwina m'mawa," kapena kuvala magalasi oletsa kuwala kwamadzulo madzulo.
2. Lekani kugwiritsa ntchito zida pafupifupi mphindi 30 musanagone.
3. Chitani nawo zosangalatsa kapena ziwiri, monga kumwa tiyi wa chamomile ndikumvera kusinkhasinkha kwa mphindi 10.

Ikani malire mozungulira zappers zamagetsi

Nchiyani chimakonda kumaliza mphamvu zanu zamaganizidwe, zakuthupi, ndi zamaganizidwe tsiku ndi tsiku? Mwachitsanzo, mutha kuchepetsa kuwonera nkhani mpaka mphindi 15 tsiku lililonse ndikugona pofika 10 koloko masana

Mutha kuyika foni yanu mudroo mukakhala ndi ana anu. Mutha kusinthanitsa khofi wamasana ndi kapu yayikulu yamadzi. Kusintha kwakung'ono kumeneku kumatha kukhudza kwambiri.

Tengani zopuma zamaganizidwe

"Makolo ayenera kupeza njira zopumira," akutero a Rheeda Walker, PhD, katswiri wazamisala ku Houston, Texas, komanso wolemba buku la "The Unapologetic Guide to Black Mental Health." Njira imodzi ndikugwiritsa ntchito nthawi yophimba pazenera.

"Nthawi makumi atatu yowonera anawo 'ingawoneke ngati yoyipa' koma ngati mphindi 30 ziletsa kholo kuti lisamadziwitse kapena kulalatira munthu amene amamukonda pa nkhani yaying'ono, nthawi yowonjezerayi ndiyofunika kwambiri," akutero. .

Ganizirani za mphindi izi monga zolimbikitsira thanzi: Gwirani ndi mnzanu, lembani zakukhosi kwanu, mverani podcast yoseketsa, pitilizani ntchito yolenga, kapena yesetsani kulimbitsa thupi kwambiri.

Tsatirani mankhwala anu

MacMillan akugogomezera kufunikira kogwiritsa ntchito mankhwala aliwonse omwe angakupatseni. Ngati mwataya inshuwaransi yanu chifukwa cha mliriwu, akuwonetsa kuti afufuze masamba awebusayiti monga HoneybeeHealth.com kuti amwe mankhwala otsika mtengo. Ma pharmacies ambiri akuperekanso mankhwala ndipo madotolo akupereka mankhwala kwa masiku 90 kuti achepetse kuyenda, akuwonjezera.

Zachidziwikire, ngati mukumva kuti mankhwala anu sakugwira ntchito kapena mukukumana ndi zovuta zina, lankhulani ndi dokotala wanu. Nthawi zonse nenani mafunso anu ndi nkhawa zanu.

Yesetsani kuchita zinthu zokuluma

Kirsten Brunner, LPC wa ku Austin, adagawana malingaliro awa pazinthu zazing'ono koma zopindulitsa kwambiri:

• tulukani panja kuti mukamve mpweya wabwino
• khalani mgalimoto kuti mupume
• kusamba kotentha
• sungani malingaliro anu ndi mnzanu
• penyani chiwonetsero choseketsa kapena cholimbikitsa

M'mawa uliwonse, Brunner amakonda kusewera nyimbo zachikale kukhitchini kwake: "Zimakhudza banja lonse."

Yang'anani pazinthu zomwe zimakukhutiritsani

Chitani izi mukakhala nokha ndipo ndi ana anu.

Izi zitha kutanthauza kuti muzilemba buku lanu ndikuwerengera mwana wanu mabuku omwe mumawakonda. Zingatanthauze kuwaphunzitsa kuphika ma brownies kwinaku akuimba nyimbo za Disney - monga momwe mumachitira ndi amayi anu. Zitha kutanthawuza kujambula kapena kuphunzira chilankhulo chatsopano limodzi, chifukwa ndi zomwe mumakondanso.

Pezani njira zopangira kulumikizana

"Ndizovuta kwambiri kwa makolo kulongosola nthawi yawo ndi zochita za makolo ena kuti azitha kulumikizana," adatero Torres. Koma sizitanthauza kuti kulumikizana ndizosatheka. Mwachitsanzo, Torres amakonda pulogalamu ya Marco Polo, yomwe imakulolani kutumiza makanema kwa anzanu omwe amatha kumvera nthawi iliyonse.

Muthanso kuyambitsa kalabu yamakalata ya anthu awiri kapena kuchita masewera olimbitsa thupi: kuchita yoga pa Zoom, kukumana paulendo wapanjinga, kapena kuyimbirana mukamayenda koyenda.

Khalani odekha ndi inueni

Kudzimvera chisoni kumatha kukhala chothandizira kukhala ndi thanzi lamisala, makamaka mukamavutika komanso kupanikizika. Masiku ovuta, zindikirani kuti mukukumana ndi zovuta ndikuchepetsa zomwe mukuyembekezera, atero a Torres - kudzipatsa chilolezo chopanda manyazi kuti mudumphe ntchito zapakhomo, kudya chakudya china chachisanu, ndikuwonjezera nthawi yophimba ana anu.

Dzikumbutseni kuti mukuchita zonse zomwe mungathe, akuwonjezera MacMillan. Dziloleni mumve momwe mukumvera - ndikulira pakafunika kutero.

Ngati mukumva kudzikonda kusamalira thanzi lanu lam'mutu, kumbukirani kuti ndinu munthu amene muyenera kumverera ndikukhala bwino - monga wina aliyense.

Ndipo ngati mukumvanabe kuti mukutsutsana, taganizirani fanizo ili la Brunner: Kulera ana "ndiulendo wautali komanso wovuta kwambiri womwe ulipo."

Chifukwa chake, monga momwe mumadzazira thanki yanu yamafuta, onani mafuta anu, ndikuwonjezera matayala anu paulendo wautali wagalimoto, "mukufuna kuwonetsetsa kuti mwalimbikitsidwa m'maganizo ndi mwakuthupi" pachimodzi mwazabwino kwambiri zomwe mumachita ' ndidzakumana nazo zonse.

Margarita Tartakovsky, MS, ndi wolemba pawokha komanso wolemba nawo pa PsychCentral.com. Iye wakhala akulemba za thanzi lamisala, psychology, mawonekedwe amthupi, komanso kudzisamalira kwazaka zopitilira khumi. Amakhala ku Florida ndi amuna awo ndi mwana wawo wamkazi. Mutha kuphunzira zambiri pa www.margaritatartakovsky.com.