Kumvetsa Kupanikizika ndi Nkhawa Asanamvedwe

Kumvetsera kwa boma kungakhale chochitika chapamwamba. Kaya kumaphatikizapo laisensi ya ukatswiri, kutsutsana, nkhani ya lamulo, kapena nkhani yopereka chilango, zotsatira zake zingakhale ndi zotsatira zokhalitsa pantchito yanu, ndalama, kapena mbiri yabwino. Nkwachibadwa kumva mantha. Kupsinjika maganizo kwa thupi lanu kwakonzedwa kuti kukuthandizeni kuyang'anizana ndi mavuto, koma pamene nkhaŵa ikulakwira, kungafooketse luso lanu la kuganiza bwino, kulankhula mokopa, ndi kukumbukira mfundo zofunika. Kuzindikira zimenezi ndiko sitepe loyamba la kuwagwiritsa ntchito bwino.

Kupsinjika maganizo ndi nkhaŵa n’zosiyana. Nkhaŵa zimene zimakhalapo ngakhale pamene munthu wopsinjika maganizo alibepo. Zonse ziŵiri zingasonyeze: mtima wothamanga, kupuma, minofu youma, thukuta, chifuwa, kapena kulephera kugona. Mwamalingaliro, mungaganize mothamanga, kuiŵala, kukwiya, kapena kusokonezeka maganizo. Kumvetsa zizindikiro zimenezi kumakuthandizani kuti mulankhule ndi mtima wanu, kupuma, kuuma, kutuluka thukuta, kutuluka thukuta, kapena kugona.

Kufufuza kumasonyeza kuti kupsinjika maganizo kungathandize kuchepetsa kupsinjika maganizo ndi kuchita zinthu. Cholinga sichili kuchotsa kupsinjika maganizo kotheratu . Koma kuphunzira kuzindikira zizindikiro zanu za kupsinjika maganizo, mukhoza kuloŵererapo mwamsanga ndi njira zimene mukuganizira. Mukhoza kuwerenga nyuzipepala ya m’masabata ambiri mpaka kufika pozindikira kuti munthu akumvetsera. Kodi ndi zinthu ziti zimene zimayambitsa nkhawa? Kodi thupi lanu limayankha bwanji?

Chifukwa Chake Antchito Akumva Makutu Awo

Zifukwa zingapo zimachititsa kuti apolisi apereke zigamulo zapadera zodetsa nkhaŵa. Mosiyana ndi kuzenga mlandu kwenikweni, mayeso ambiri samakhala oyenera koma amakhalabe ndi kulemera kwakukulu. Mungakhale mukuyang'anizana ndi gulu la akatswiri, oyang'anira akumva, kapena woweruza wa boma. Malamulo a umboni ndi njira za kachitidwe ka zinthu angakhale osadziŵika. Chigamulocho chingakhale chogamula, ndipo mamtengowo angayambukire mwachindunji moyo wanu kapena zoyenera zalamulo. Ndiponso, mungalingalire kukhala wopatulidwa / makamaka ngati simuli woimira. Ngakhale ndi loya, mkhalidwe waumwini wa mlanduwo ungakuchititseni kumva kukhala wosavuta.

Kuwopa kwa chosadziŵika ndiko chochititsa chachikulu. Kusadziŵa mafunso amene adzafunsidwa, mmene gululo lidzayankhira, kapena pamene chigamulo chidzaperekedwa kungapangitse kudzimva kukhala wopanda thandizo. Ichi nchifukwa chake kukonzekera sikuli kokha kwa kusonkhanitsa zikalata [“icho chigamulo cha kubwezeretsa lingaliro la kulamulira.

Mphamvu ya Kukonzekera Bwino

Kukonzekera ndi njira imodzi yothandiza kwambiri kuti musamade nkhawa. Mukadziwa vuto lanu, mumatha kuchepetsa nkhawa ndipo mumakhala ndi chidaliro.

Dziŵani Mmene Amamvera

Pemphani kope la malamulo ogwirizana ndi malamulo kapena njira zina. Ofesi zambiri amafalitsa malangizo pa Intaneti. Dziŵani ngati mlanduwo udzalembedwa, mmene umboni udzaperekedwera (zolembedwa kapena zolembedwa), kaya mukhoza kupereka mboni, ndi mmene mungaperekere zionetsero. Kumvetsetsa mapulogalamuwo kumachotsa zinthu zodabwitsa. Ngati muli ndi loya, apempheni kuti akuyendetseni pa njira iliyonse. Ngati muli wodziimira, ganizirani za gulu lachithandizo la [[FLT: 0] la m'malamulo kaamba ka kufupikitsa kwachidule kwa zimene muyenera kuyembekezera.

Lungitsani Zinthu Zimene Mumadwala

Pangani pepala lokhala ndi zidindo.

  • Makope a zikalata zonse zofunika (mapepala, zilembo, mafomu a mapangano, mapangano)
  • Kuŵerengera nthawi imene zinthu zinachitika
  • Mawu ofunika kwambiri a m’malamulo kapena m’malamulo
  • Mawu anu olembedwa kapena mfundo zikuluzikulu
  • Makope a umboni uliwonse (maphoto, ma email, malipoti)
  • Chidziŵitso cha oimba ndi oimba
  • Kabuku kolembamo manotsi ndi cholembera pamene munthu akumvetsera

Kupeza zonse zimene mungathe kumachepetsa kufunafuna zinthu mopupuluma ndi kuchititsa maganizo anu kukhala odekha.

Konzekerani Umboni ndi Mawu Anu

Lembani mfundo zofunika zimene mukufuna kupanga. Ndiyeno muziike m'malo achidule kapena monga mawu achidule. Simufunikira kuloweza mawu a pamanja, koma muyenera kulankhula bwino popanda kuŵerenga. Muzilemba mokweza. Muzimvetsera mawu, kujambula, kujambula, ndi kumveka bwino. Funsani mnzanu kapena bwenzi kuti azichita nawo zinthu ngati mkulu wa akumva. Mafunso osayembekezereka amakhala osavuta kuwachita pamene mwayeseza kuwerenga mawu ofanana ndi anu.

Kodi mungakonzekere bwanji kuti musamachite zinthu modekha komanso moona mtima pa nthawi imene mukukumana ndi mavuto?

Pemphani Akatswiri Kuti Akuthandizeni

Ngati muli ndi loya, dalirani pa iwo kaamba ka zonse ziŵiri chitsogozo chalamulo ndi chitsimikiziro cha malingaliro. Maloya ambiri ali ndi luso la kutonthoza maganizo a anthu otsatsa malonda. Ngati simungathe kujambula, fufuzani [[FLT: 0]] zitsime za maphwando odziimira okha. Mabungwe ena a boma amapereka misonkhano yokonzekera kapena mipata yokalandira. Akhoza kuchepetsa kukayikira kumene mumakhala nako.

Kumanga Dongosolo Lochirikiza

Kudzipatula kumachepetsa nkhaŵa. Kulankhula ndi ena amene amamvetsa zimene mukuvutika nazo kungakuthandizeni kuti mukhale ndi moyo wabwino komanso kungakuthandizeni.

Banja ndi Mabwenzi

Auzeni zimene mungafune kuti akuuzeni, azikulimbikitsani, azikuthandizani kusamalira ana anu kapena azikuthandizani ntchito zina zapakhomo.

Uphungu Waluso

Ngati nkhaŵa ikudodometsa moyo wanu wa tsiku ndi tsiku . Kulankhula ndi dokotala. Kuchiritsa kotchedwa Cog-behavioral (CB) kuli kothandiza kwambiri makamaka pa nkhaŵa ya kuchita zinthu ndi kuopa kuweruza. Dokotala angakuphunzitseni njira zapadera monga kuchotsa mano, kuganiza, kuimitsa, ndi kuchotsa mphamvu. Madokotala ambiri amapereka njira zachidule, zofotokozera zinthu mogwirizana ndi chinthu chinachake monga kumva.

Magulu Othandiza Anzawo

Intaneti ndi magulu a opansi pali anthu oyang'anizana ndi ntchito zofananazo (m'jere, odziŵa kutumiza mapulati opunduka, makutu, kusamuka). Kumva mmene ena angachitire ndi malingaliro anu ndi kukupatsani malingaliro atsopano. Funani magulu amene ali olinganizika ndi otsogola, osati ongotulutsa madenderesi.

Njira Zothandiza Zopumulitsira Asanamve ndi Pochita Nawo

Njira zopumulitsira si tsiku lakumvetsera lokha ayi. Kuzichita nthaŵi zonse m’masabata asanafike kumakulitsa chizoloŵezi chimene ubongo wanu ungakhoze kuchipeza pansipa. Pansipa pali njira zambiri zofufuzira. Yesani zonsezo ndi kusankha ziŵiri kapena zitatu zimene zimagwira ntchito bwino kwa inu.

Kupuma mozama (njira yokwanira 4-78)

Kupuma kwambiri kumachititsa kuti ambulera zikhale ndi mphamvu yomvetsa zinthu, yomwe imatumiza ku magetsi kapena kunsi kwa nkhondo. Njira 4-7 8 imathandiza kwambiri:

  1. Muzipuma mwakachetechete m’mphuno kwa masekondi 4.
  2. Musamapume kwa masekondi 7.
  3. Muzitulutsa m’kamwa mwanu masekondi 8 n’kumatulutsa phokoso lofewa.
  4. Muzichitanso zinthu 4 mpaka 8 zozungulira.

Chitani ichi m’galimoto musanaloŵe m’nyumba, m’chipinda choyembekezera, kapena ngakhale pagome lakumva ngati mukumva nkhaŵa yanu ikugundani.

Kupuma kwa Minofu

Khalani pampando wabwino. Kuyambira ndi mapazi anu, kukhwimitsa thupi lililonse kwa masekondi asanu, ndiyeno kutulutsa zonse. Kupita kutsogolo: ng’ombe, ntchafu, m’mimba, m’chifuwa, manja, mapewa, khosi, ndi nkhope. Onani kusiyana pakati pa kupanikizika ndi kupuma. Kutero kumachepetsa kupsinjika kwa thupi ndi kuchotsa nkhaŵa.

Kuona ndi Kupenda Maganizo

Tsukani maso anu ndi kuyerekezera kuti mukumva bwino. Dziwoneni mukuyenda motsimikiza, mukukhala pansi, kuyankha mafunso modekha, ndi kuyankha mafunso mwachifatse. Tayerekezerani kuti wakumvayo akuloza kapena akufunsa mafunso amene mumayankha mwamtendere. Wonjezerani tsatanetsatane: mmene mpando umamvera, kuwala m’chipinda, mawu anu. bwerezani mawu anu tsiku ndi tsiku.

Kugwiritsira ntchito njira yolinganizidwira bwino, yesani yojambula yoyambirira. Pezani kujambula kwachidule kwa malo amtendere (gombe, nkhalango, mtsinje wa m'mapiri). Igwiritsireni ntchito musanagone kapena mkati mwa kupumula pokonzekera. Harvard Health potsogolera zithunzithunzi za munthu [ imapereka chithunzi chabwino cha mmene mungapangire zilembo zanu.

Kuganiza Bwino Ndiponso Kuzika Mizu

Luntha limatanthauza kusamala za nthaŵi ino popanda chiweruzo. Pamene nkhaŵa ikuloŵetsani m’matsoka a mtsogolo, kugwedeza kumakubwezerani. Yesani njira 5-4-3-2-1]

  • Onani zinthu 5 zimene mukuona.
  • Onani zinthu 4 zimene mungazikhudze.
  • Onani zinthu zitatu zimene mungamve.
  • Onani zinthu ziwiri zimene mungamve fungo lake.
  • Onani chinthu chimodzi chimene mungalawa.

Mukatero, mumakhala ndi nkhawa ndipo mumatha kuiwalako bwinobwino.

Kugwira Ntchito ya Pathupi Kuthetsa Mahomoni Opsinja Maganizo

Masewera olimbitsa thupi ndi chimodzi mwa zinthu zimene zimachepetsa kwambiri nkhawa. Ngakhale kuyenda mofulumira, kuthamanga, kapena yoga kungachepetseko cortisol ndi kuwonjezera mphamvu ya endorphin. Pamasiku amene munthu akuyamba kumva, yesetsani kupitiriza kuchita zinthu zolimbitsa thupi. M’mawa, kuyenda pang’ono kapena kutambasula bwino kungachititse kuti mukhale ndi nkhawa.

Tsiku Limene Akumva Akali Pamaso

Imeneyi si nthawi yomaliza kudzazana, koma ganizirani za ntchito zokonzanso ndi zomaliza.

Muziganizira Zomaliza

  • Sonyezani kuti nambala ya nthawi, malo, ndi nambala ya chipinda n’zotani.
  • Muzifufuza njira zoimika galimoto kapena zoperekera katundu.
  • Zovala zanu zimalemekeza ndiponso zimakuthandizani kuti muzidzidalira.
  • Mukakhomere chikwama chanu usiku wa tsikulo: jaki, makope a zikalata, botolo la madzi, wogula mafoni, kachakudya kodya, mankhwala alionse, ndi minofu.

Kupuma ndi Zakudya Zabwino

Mukalephera kugona bwino, muzigwiritsa ntchito mankhwala oziziritsa kukhosi, mowa, kapena gona.

Musamachulutse Zinthu

Mukachotsa ziŵiya zanu madzulo. Musamawerengenso kwambiri mapepala. M’malo mwake, onererani pulojekiti yonyadira, mvetserani nyimbo, kapena imbirani foni mnzanu. Ubongo wanu umafunikira nthaŵi yokwanira kuti ulimbitse zimene mwaphunzira ndi kupuma.

Mmaŵa wa Akumva

Zimene mumachita m’mawa zingakuthandizeni kuti tsiku liziyenda bwino komanso kuti muzikhala ndi nthawi yokwanira yochita chilichonse.

Idyani Chakudya Chozizira

Muzidya zakudya zopatsa mphamvu: zipatso zokhala ndi mazira, yogati ndi mtedza.

Chepetsani Kupsinja

Ngati mumamvetsera nyimbo, muzisankha kuziziritsa mtima kapena kumvetsera nyimbo.

Kufika Pamsanga ndi Kuyesa Malo Ozungulira

Pitani ku nyumbayo kwa mphindi 30 kutsogolo. Gwiritsirani ntchito chimbudzi, funafunani chipinda chomvetsera, ndi kukhala pamalo oyembekezera. Chenjerani ndi malowo . . Kodi mudzakhala kuti? Kodi pali madzi? Kodi chipindacho chili ndi kutentha kapena kuzizira? Kudziŵa mfundo zazing'onozing'ono zimenezi kumachepetsa kukayikira. Ngati nkotheka, dzidziŵitseni kwa wothandiza wa wa akumvayo kapena kalaliki. Kuyang'ana kwaubwenzi kungachepetse kupsinjika maganizo.

Muzichita Masewera Olimbitsa Thupi

Musanalowe m’chipinda, tengani mphindi imodzi ya 5-4-3-21 kapena kupuma pang'ono kwa 4-7-8. Dzikumbutseni kuti: “Ndakonzekera bwino. Ndine wokonzeka kuuza ena nkhani yanga. Cholinga changa ndi kulankhulana, osati kukhala wangwiro.

Mkati mwa Kuzenga Milandu: Kukhala Wodekha Popsinjika

Mukayamba kumva, muyenera kumvetsera mwatcheru ndiponso kuyankha moona mtima.

Kalankhulidwe ka Pathupi ndi Mawu

Musamadule manja anu patebulo kapena pamiyendo.

Kuthetsa Mafunso Ovuta

Ngati simukumvetsa funso, funsani kuti “Kodi munganenenso zimenezi?” Ndi pempho lomveka. Ngati simukudziwa yankho lake, yankhani moona mtima. “Sindili ndi mfundo imeneyi panthawi ino, koma ndikhoza kuyankha pambuyo pomva ngati kuli kofunika. Ndikungonena kuti,“ Sindikukumbukira n’komwe” kapena “Sindikudziwa kuti ndi bwino kuti ndinena mawu onama amene angakulepheretseni.

Pamene Nkhaŵa Ikula

Ngati mukumva kusokonezeka kwa mtima , kupuma kosazama, chizungulire . Gwiritsani chala chanu chamanthu ndi chala chakutsogolo mwamphamvu. Gwiritsirani mtima. Mukhozanso kufunsa kwa kanthaŵi kochepa.

Atamaliza Kuzenga Milandu: Kudikira

Nthawi imeneyi ikhoza kumangotenga masiku, milungu kapena miyezi.

Kudziimira pa Wekha Mwamsanga

Mukachoka panyumbapo, muzidzichitira zinthu zabwino. Mukadye kakudya, imbira foni mnzanu, kapena kuchita ntchito inayake yosangalatsa. Musamatchule tsatanetsatane aliyense monyanyira. N’kwachibadwa kudabwa kuti “Kodi ndinene kuti X? ? koma kujambula kosalekeza sikuthandiza. Lembani manotsi alionse onena za kumvako pamene kuli kwatsopano, ndiyeno ikani mafaelo.

Sankhani Tsiku Losankha

Pemphani bwana wa makutu kapena kalaliki kuti akuuzeni nthawi imene afuna. Pofika pano, peŵani kuyang'ana makalata anu kapena intaneti ola lililonse. Konzani kuyang’ana kamodzi pamlungu, kapena funsani loya wanu kuti akuuzeni. Kuchotsapo zinthu zimene zachitika kumachepetsa nkhawa zosatha.

Lankhulani ndi Katswiri Ngati Pakufunika Kutero

Ngati nkhaŵa yanu ipitirizabe kwa milungu ingapo pambuyo pa kumvetsera, makamaka ngati imakhudza tulo kapena ntchito ya tsiku ndi tsiku lingalirani ndi phungu. Nthaŵi pambuyo pa chochitika chachikulu ingakhale pamene kupsinjika maganizo kuyambika. Bungwe la American Psychological Association lotsogolera polimbana ndi nkhaŵa limapereka njira zinanso zochitira kuti muthe kulimbana ndi mavuto kwa nthaŵi yaitali.

Njira Zopitirizira Kubwerera

Kumvetsera nkhanizo kumathandiza kuti muthe kupirira komanso kuti mudzathe kuthana ndi mavuto amene mungakumane nawo m’tsogolo.

Khalani ndi Chizoloŵezi cha Kulingalira Nthaŵi Zonse

Ngakhale mphindi 5 za tsiku ndi tsiku zosinkhasinkha zingachepetse nkhaŵa.

Khalaninso ndi Ubwenzi Wolimba ndi Kusatsimikiza

Ambirife timakhulupirira kuti ngati tingoda nkhaŵa kwambiri, tingalamulire zotsatirapo zake. Kulekerera zinthu zokayikitsa mwa kudzifunsa kuti: “Kodi ndingalamulire chiyani? Kodi sindingatero? . Gwiritsani ntchito mphamvu zanu pa zimene mungasonkhezerere / / kukonzekera kwanu, mayankho anu, kusamala kwanu.

Chitani Chiyamikiro ndi Kulimba Mtima Kwanu

Kaya zotsatira zake n’zothandiza kapena ayi, kuvomereza zoti munthu aweruzidwe pa nkhani inayake pamafunika kulimba mtima ndipo mumafunika kukhala wokhulupirika.

Mwakuphatikiza kukonzekera kosamalitsa, njira yochirikizira yotsimikizirika, njira zodzipumulitsira zotsimikiziridwa, ndi lingaliro lachifundo la inu mwini, mungathetse kupsinjika maganizo ndi nkhaŵa musanamve, mkati, ndi pambuyo pa kumvetsera kwanu mu ofesi.

[[FLT: 0] Disclaimer : Nkhaniyi imapereka chitsogozo chachisawawa ndipo siiloŵa mmalo mwa malangizo a zaumoyo a akatswiri a zaumoyo kapena amaganizo. Funsani loya wa zaudindo wa zalamulo ndi dokotala wovomerezeka kuti mukhale ndi nkhaŵa yosatha. [FLT: 1]