Kugawanitsa Malo: Chizolowezi Choipa kapena Ntchito Yothandiza Ubongo?

Zamkati

• Zimayambitsa chiyani?
• Kulephera kugona
• Zambiri zimachulukitsa
• Kupanikizika, kupsinjika, komanso kupsinjika
• Kodi ndi chinthu choyipa?
• Zabwino
• Osati-abwino
• Momwe mungabwerere m'deralo mukafunika
• Dzichepetseni pansi
• Onetsetsani nthawi yomwe mumayendera kwambiri
• Yesetsani kulingalira
• Gwiritsani ntchito njira zomvetsera mwachidwi
• Yesetsani kudzisamalira
• Nthawi yoti muthandizidwe
• Mfundo yofunika

Kodi mudakhala patali ndi buku lalitali, lovuta ndikuzindikira kuti simunawerenge mawu amodzi m'mphindi 10? Kapena munayamba kuganiza za nkhomaliro pomwe mnzake wogwira naye ntchito mokangalika atenga nthawi yayitali pamisonkhano?

Pafupifupi aliyense amayenda nthawi ndi nthawi. Zitha kuchitika pafupipafupi mukakhala wotopa kapena wopanikizika, kapena pomwe mungakonde kuchita china chake.

Zimakhalanso zachizolowezi kukumana ndi kutalika kwa nthawi yayitali kapena utsi wamaubongo ngati mukumana ndi chisoni, kutha kopweteka, kapena zovuta zina pamoyo. Pazinthu izi, kugawa magawo kumatha kukhala njira yothanirana ndi zovuta, zomwe sizoyipa kwenikweni.

Kutulutsa kunja kumawerengedwa kuti ndi njira yodzilekanitsira, koma imagwera kumapeto kwenikweni.

Zimayambitsa chiyani?

Nthawi zambiri, kusiyanitsa kumatanthauza kuti ubongo wanu wasinthana ndi kudziyimira pawokha. Izi zitha kuchitika ubongo wanu ukazindikira kuti mutha kumaliza ntchito yanu yapano, kaya ndikupinda kuchapa kapena kuyenda kupita kuntchito, osaganizira kwenikweni. Chifukwa chake mumayamba kusasintha.

Komabe, zinthu zotsatirazi zingakupangitseni kuti muzitha kugawa magawo, ngakhale ntchitoyo ilidi amachita amafuna chidwi chanu chonse.

Kulephera kugona

Ganizirani nthawi yomaliza yomwe simunagone mokwanira. Masana, mwina munkakhala mukumva chifunga, kusokonezedwa mosavuta, kapena "kungozimitsika" chabe.

Mwina zingawoneke ngati zambiri, koma kusowa tulo kumatha kukuwonongerani magwiridwe antchito am'maganizo ndikupangitsani kuti muzitha kusankha bwino nthawi. Izi zitha kukhala zowopsa makamaka mukamayendetsa kapena mukugwira ntchito ndi makina.

Zambiri zimachulukitsa

Ngati mwakhala mukuyenera kuthana ndi zambiri zatsopano, zofunika nthawi imodzi - nenani, poyambitsa ntchito yatsopano - mwina mukadakhala kuti mudathedwa nzeru komanso osadziwa komwe mungayambire. Mwinamwake malingaliro anu nthawi yomweyo anayamba kuyendayenda pamene inu munkafuna kuika chidwi chanu pa kumvetsa nkhaniyo.

Apa ndipomwe kugawa magawo kumatha kubwera moyenera. Mutha kumverera kuti mulibe malo, koma ubongo wanu ukhoza kupitilirabe patsogolo.

Zomwezo zitha kuchitikanso pazomwe zimachitika kwambiri, monga chizolowezi chovina. Mapazi anu amadziwa masitepe, koma ngati mukuganiza zomwe mukuchita nawonso zovuta, mutha kulakwitsa. Chifukwa chake, ubongo wanu umadzipangira wokha, ndipo musanadziwe, mwatsiriza kale chizolowezicho.

Kupanikizika, kupsinjika, komanso kupsinjika

Kuphatikiza pakudziunjikira zambiri, kuchuluka kwa moyo kumatha kukupangitsani kuti musamve masewera anu.

Mutha kumverera ngati mukungokhala ndi zovuta pamoyo watsiku ndi tsiku, koma osaganizira zomwe mukuchita. Potsirizira pake, mumatuluka mu chifunga ichi osakumbukira pang'ono za nthawi yomwe yadutsa kapena momwe mwadutsamo.

Imeneyi nthawi zambiri imakhala njira yothanirana ndi mavuto yomwe imakuthandizani kuti mukhale ndi nkhawa komanso kutalikirana mpaka mutakhala okonzeka kuthana nawo. Ngati mwakumana ndi zoopsa zilizonse, chizolowezi ichi choyenda mozungulira chimatha kusiyanitsa kwambiri.

Polimbana ndi kupsinjika kwakukulu, anthu ena amayankha mwa kutseka, kapena kutsekereza. Kuzimitsa kuzimitsa kumatha kukhala mkati mwa dongosolo lamanjenje, komwe kumatha kubweretsa kupezeka kwathunthu.

Mwanjira ina, mutha:

• kumvetsetsa kuti ndinu ndani
• kutha kuwongolera momwe mukumvera
• kuwongolera mayendedwe amthupi

Kudzipatula kumatha kuphatikizaponso kukumbukira kukumbukira kapena mipata, chifukwa chake mwina simungakumbukire zomwe zidachitika.

Kodi ndi chinthu choyipa?

Mbali zambiri, kukonza magawo sikulakwika konse. Ndi gawo labwino la ubongo, ndipo nthawi zambiri limathandizanso.

Zabwino

Kulola malingaliro anu kuyendayenda kumatha kukulitsa luso lanu ndikuthandizani kuthana ndi mavuto moyenera.

Kuphatikiza apo, mukakhala kuti mukuchita nawo zomwe mumakonda, kaya ndikujambula, kuchita masewera olimbitsa thupi, kusewera masewera apakanema, kapena kuwerenga buku lomwe mumakonda, mutha kumva kutengeka kwathunthu osazindikira zomwe zikuchitika pafupi nanu. Zotsatira zake, mumapeza chisangalalo chochulukirapo chifukwa cha zochitikazo.

Kuphatikiza apo, kafukufuku wa 2017 akuwunika momwe anthu amaganizira pazikhalidwe zawo adapeza umboni wotsimikizira kulumikizana pakati pakukhazikitsa ndi kuganiza mozama.

Mu phunziroli, ophunzira 78 adawerenga nkhani zazifupi 40 zazokhudza mfundo zotetezedwa, kapena zomwe zimawonedwa ngati zofunika kapena zopatulika. Kuwerenga nkhanizi kudakhazikitsa network yokhazikika, dera lomwelo muubongo lomwe limayambitsidwa mukamayendera.

Osati-abwino

Kugawa kunja amachita nthawi zina zimakhala ndi zovuta zochepa.

Ngati mungayesetse kuthana ndi zovuta, monga kukangana ndi mnzanu kapena nkhani yochokera kwa abwana anu, mutha kukhala opanda nkhawa pakanthawi. Kuganizira kunja kumatha kukulepheretsani kutsutsa malingaliro awa akamabwera.

Ndiye, pali nkhani yonse yachitetezo, makamaka mukakhala m'malo achilendo. Mwinamwake mumayendera poyendetsa pamsewu wapaulendo chifukwa mwakhala mukuyendetsa njira yomweyo tsiku lililonse kwazaka 7 zapitazi. Komabe, ngakhale mumadziwa bwino mseu, kusiya kuyang'ana pomwe mukuyendetsa kumatha kubweretsa ngozi.

Kudzipatula kumatha kukhala ndi chitetezo pamene anthu, makamaka ana, sangathe kuthawa zoopsa kapena zosautsa. Komabe, sikungakhale yankho labwino pazovuta zomwe muli nazo angathe chokani kwa.

Ngati mupitiliza kudzipatula chifukwa cha zovuta zamtundu uliwonse, mwina simungagwiritse ntchito njira zina zothandiza kuthana ndi mavuto.

Momwe mungabwerere m'deralo mukafunika

Kulota usana pogwira ntchito zapakhomo kapena ntchito zina zomwe zimafunikira kulingalira pang'ono mwina ndibwino. Koma kodi mukugawa pomwe abwana anu akupita pamaupangiri ofunikira pantchito yanu yayikulu ikubwerayi? Osati zazikulu kwambiri.

Ngati mumakonda kuyendera nthawi yolakwika, njira izi zitha kukuthandizani kuti muziyang'ana kwambiri nthawi yomwe mukufuna.

Dzichepetseni pansi

Njira zokhazikitsira pansi zitha kukhala zothandiza kwambiri mukafuna kulekerera. Kukhazikika kumangotanthauza kuti mumachita zinthu kuti mudzimangire pakadali pano.

Mutha kuchita izi ndi:

• kupuma ndi kafungo kabwino, ngati mafuta ofunikira
• kutambasula kapena kudumpha m'malo
• madzi ozizira kapena ofunda m'manja mwanu
• kuyamwa switi yolimba ndi kununkhira kwakukulu (sinamoni, peppermint, kapena ngakhale maswiti wowawasa ndizotheka)

Onetsetsani nthawi yomwe mumayendera kwambiri

Nthawi zambiri zimakhala zothandiza kulemba mwachangu nthawi iliyonse mukazindikira kuti mwalota. Ngati simudziwa nthawi zonse kuti zichitika liti, mutha kufunsa munthu amene mumamukhulupirira kuti akuthandizeni.

Kudula zigawo izi kumatha kukupatsirani mwayi wosunthika m'malingaliro ndikuthandizaninso kuzindikira malingaliro anu musanatulukire. Mukazindikira zambiri za mitundu iyi, mutha kuchitapo kanthu kuti musinthe.

Yesetsani kulingalira

Kusamala kumatha kukuthandizani kuti muwonjezere kuzindikira kwanu zomwe zikuchitika munthawi iliyonse. Izi zitha kuthandizira kwambiri ngati mumakonda kuzolowera mukamagwira ntchito zomwe sizimafunikira mphamvu zambiri zamaganizidwe.M'malo molola kuti malingaliro anu aziyenda kutali, yang'anani pa zomwe mukuchita.

Mwachitsanzo, ngati mukutsuka mbale, khalani pano poganiza za kununkhira kwa sopo wa mbale, kuuma kwa siponji, kutentha kwa madzi, komanso kukhutira komwe mumakhala mukapeza mphika wonyansa wowala bwino.

Kuchita masewera olimbitsa thupi kungathandizenso. Kuganizira za mpweya uliwonse womwe mumatulutsa ndikupumira kumatha kukuthandizani kuti muzitha kuzindikira bwino. Izi nthawi zina zimatha kukuthandizani kukhalabe pomwe mukuyendetsa - makamaka ngati mukukakamira kuyenda mumisewu, popeza kupuma kumathandizanso kuthana ndi nkhawa.

Gwiritsani ntchito njira zomvetsera mwachidwi

Ngati mumadzipeza nokha mukamamvetsera anthu ena akuyankhula, yesetsani kuphatikiza maluso akumvetsera mukamacheza ndi ena.

Izi zikuphatikiza:

• kugwedeza mutu ndikugwiritsa ntchito zina zosonyeza kuti mukuchita
• kufotokozera mwachidule kapena kubwereza zomwe akunena kuti musonyeze kumvetsetsa kwanu
• kufunsa mafunso omveketsa ngati mukusokonezeka kapena simukukhulupirira

Yesetsani kudzisamalira

Njira zabwino zodziyang'anira zitha kukuthandizani kuti muchepetse kupsinjika ndi kupsinjika mosavuta, zomwe zingapangitse kuti magawowa achepetse.

Kudzisamalira kumatha kukhala ndi machitidwe azaumoyo komanso thanzi, monga:

• kudya zakudya zopatsa thanzi
• kugona mokwanira
• kupeza nthawi yochita masewera olimbitsa thupi

Zitha kuphatikizanso zinthu monga:

• kucheza ndi okondedwa athu
• kupanga nthawi yazokonda ndi zina zomwe mumakonda
• kulumikizana ndi kulumikizana ndi abwenzi achikondi za zovuta kapena zinthu zomwe zikukukhudzani nonse

Ndikofunika kuti muzisamalira nokha kuntchito, makamaka, ngati muli ndi ntchito yovuta kapena yopanikiza. Kupuma pang'ono, pafupipafupi kuti mutambasule, kupumula, komanso kukhala ndi chotupitsa chopatsa mphamvu kumatha kukulitsa zokolola zanu ndi chidwi chanu.

Nthawi yoti muthandizidwe

Nthawi zambiri, simuyenera kuda nkhawa zakulekanitsa nthawi ndi nthawi, makamaka ngati zimachitika makamaka mukatanganidwa ndi ntchito ndipo zikuwoneka kuti sizikhala ndi zovuta pamoyo wanu watsiku ndi tsiku.

Koma kumangolota pafupipafupi, kuyendayenda m'maganizo, kapena ubongo waubongo nthawi zina kumatha kukhala zizindikilo zina, kuphatikiza ADHD ndi kukhumudwa.

Ndikofunika kuti mulankhule ndi akatswiri azaumoyo ngati kusankha kwanu kumatsagana ndi machitidwe ena, kuphatikiza:

• kuvuta kulingalira kapena kuwongolera nthawi
• kusakhazikika kapena kukwiya
• zovuta kuwongolera momwe mukumvera mumtima mwanu
• kulimbikira kutaya mtima
• malingaliro odzipha kapena kudzivulaza

Popeza kudzipatula kumatha kukhala kovuta, nthawi zonse kumakhala kwanzeru kuyankhula ndi wothandizira ngati mungayende pafupipafupi kapena mukukhulupirira kuti mukukumana ndi magawo a dissociative.

Zizindikiro zina zodzipatula ndizo:

• kugawa panthawi yamavuto
• gulu lathunthu pazomwe zikuchitika
• osazindikira mukamayendera
• zochitika zowopsa m'mbuyomu, makamaka zomwe simunakambepo

Othandizira amapereka chitsogozo ndi chiweruzo chopanda chiweruzo pamene akuthandizani kuti muwone zomwe zingayambitse magawano ndikupanga njira zothanirana ndi mavuto.

Ana omwe ali ndi kugwidwa kofatsa komwe kumatchedwa kukomoka kwina atha kuwonekeranso kuti akutuluka. Ngati mwana wanu akuwoneka kuti akulota ali maso koma sakuyankha mukamayesetsa kuti awathandize, ndibwino kukaonana ndi dokotala wa ana.

Mfundo yofunika

Kulowa mu zone mukusangalala ndi kuthamanga bwino ndikuzindikira kuti mwataya mphindi zochepa zapitazi mwina sichinthu chomwe muyenera kuda nkhawa.

Kumbali inayi, ngati mumakonda kuyendera nthawi zonse ndikuwoneka kuti simutha kuyimitsa, itha kukhala nthawi yoti mulankhule ndi othandizira. Therapy imatha kukhala ndi phindu nthawi zonse kuchepa kapena kulekanitsa kumakhudza moyo wanu watsiku ndi tsiku.

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.