Kunzwisisa Kushushikana Nefunganyo Pamberi Pekunzwa

Kuteerera kwehurumende kunogona kuva chiitiko chakakwirira. Chingava chinobatanidza rezinesi renyanzvi, gakava, nhau yokuteerera, kana kuti nhau yokuranga, muuyo wacho unogona kuva nemiuyo inogara nguva refu pabasa rako, mari, kana kuti mukurumbira. Ndokwomuzvarirwo kunzwa uchitya. Kunzwa kwedzvinyiriro kwomuviri wako kwakagadzirirwa kukubetsera kutarisana nezvinetso, asi apo funganyo inova inokurira, inogona kukuvadza mano ako okufunga zvakajeka, kutaura nenzira inonyengetedza, uye kuyeuka maidi makuru. Kuziva ikoku inhano yokutanga kukushandisa nenzira inobudirira.

Nhamo nefunganyo hazvisi zvimwe chetezvo. funganyo dzinoramba dzichivapo kana munhu ari pedyo asisina. Zvose zvinogona kuratidza: kumhanya mwoyo, kufema, tsandanyama, kuoma kwomuromo, kudikitira, kushatirwa, kana kuti kutadza kurara. Mupfungwa, unganzwa pfungwa, kukanganwa, kugumbuka, kana kuti pfungwa isingadi kujeka. Kunzwisisa izvi zvinokubatsira kutaura nezvadzo usati waita basa rako.

Kunzvera kunoratidza kuti mwero ine mwero yefunganyo inogona zvomenemene kuvandudza ndangariro nokuita. Nharidzano haisati iri yokubvisa funganyo chose chose. Ingava isingakwaniswi (asi kuideredza kusvikira kumwero wainogona kudzoreka. Kudzidza kuziva zviratidzo zvako zvomunhu oga zvefunganyo, unogona kupindira pakuvamba namazano okugonana nawo. Chengeta chinyorwa mumavhiki anotungamirira kukunzwa kukuona mitoo yokufunganya: mamiriro ezvinhui anoparira funganyo yako? Muviri wako unopindura sei?

Chikonzero Nei Kunzwa Kuchishanda Kuchishushikana Kwazvo

Zvinhu zvinoverengeka zvinoita kuti kutonga kwedare kuve kwokurangarira kunoshamisa. Kusafanana nokutonga kwomudare chairoiro, kutonga kwakawanda kwakarongwa asi kuchiri kuremera zvikuru. Ungava ukanangana neboka renyanzvi, mukuru mukuru anonzwa, kana kuti mutongi wehurumende. Mitemo youfakazi nomutemo ungava usina kujairika. Chisarudzo chingava chokusarudza, uye mapango anogona kutapura zvakananga upenyu hwako kana kuti kodzero dzapamutemo. Uyezve, unganzwa waparadzaniswa / kunyanya kana usina kumiririrwa. Kunyange nomumiririri, mamiriro ezvinhu omunhu oga enhau yacho anogona kuita kuti unzwe usina kudzivirirwa.

Kutya zvisingazivikanwi chinhu chikuru. Kusaziva mibvunzo ichabvunzwa, kuti boka richaita sei, kana kuti apo chisarudzo chichapiwa kunogona kuparira kunzwa kwokusava namaturo.

Simba Rokunyatsogadzirira

Kugadzirira ndiwo mushonga unoshanda zvikuru pakuzvidya mwoyo. Paunoziva nyaya yako mukati nekunze, unoita kuti usave nechokwadi uye uva nechivimbo. Tanga kukurumidza(vhiki kana mwedzi pamberi pokunzwa, kana zvichibvira.

Nzwisisa Kunzwa

Kumbira kopi yemitemo inoshanda kana kuti miitiro. Masangano akawanda anobudisa nhungamiro paIndaneti. Ziva kana kutonga kwacho kuchanyorwa, kuti chipupuriro chinopiwa sei (zvingapiwa zvapupu zvakanyorwa kana kuti zvinotaurwa), kana muchigona kupa zviratidziro, uye kuti mungaisa sei zviratidziro. Kunzwisisa foreji kunobvisa zvishamiso. Kana une gweta, vabvunze kufamba munhano iri yose. Kana uri iwe pachako, rangarira kuonana nesangano reyamuro [[FLT: 0] nokuda kwokupfupikisa kukarira.

Ronga Zvinhu Zvaunova Nazvo

Ita bhatani rekushandisa pamatafu.

  • Makopi emagwaro ose anokosha (mabhii, mabhii, zvibvumirano, zvimiro)
  • Kutevedzana kwezviitiko
  • Mashoko anokosha anobva mumitemo kana kuti mirau
  • Mashoko ako akanyorwa kana kuti mashoko makuru aunotaura
  • Makopi ouchapupu hupi nohupi hunotsigira (maphoto, maemail, mishumo)
  • Mashoko ehofisi ezvapupu nevazivi
  • Bhuku rokunyorera nokunyora mashoko mukati mokutonga

Kuva nezvinhu zvose kunoda kuderedza kunzvera kwokupererwa nezano rose kwochengeta ndangariro yako yakadzikama.Dzivisa murongedzero mumwe cheteyo waunotarisira kupa nhau yako.

Gadzirira Uchapupu Hwako Nenharo

Nyora mapfundo makuru aunoda kuita. Ipapo itsai mapfundo makuru kana kuti mashoko mapfupi semadigiri. Haufaniri kuziva nomusoro manyoro, asi unofanira kukwanisa kutaura zvakanaka usingaravi. Rovedzera zvinonzwika. Zvinyorere umene uye teerera inzwi, kurira, uye kujeka. Kumbira shamwari inovimbwa kuti iite basa semukuru mukuru wevanzwi. Mibvunzo isingakarirwi iri nyore kubata apo unodzidzira zvakafanana.

Uchagadzirisa sei nyaya yacho pasina kukanganisa chinzvimbo chako?

Tsvaka Rutsigiro Rwenyanzvi

Kana une gweta, tsamira pazviri zvose zviri zviviri nhungamiro yapamutemo nevimbiso yemirangariro. Magweta mazhinji ane unyanzvi pakuteramisa tsinga dzinoshandiswa. Kana usingagoni kuwana mufananidzo, nzvera [[FLT: 0] minyuko yemapati anozvimirira amene. Mamwe masangano ehurumende anopa misangano isati yaitwa kana kuti mikana yokugara. Kupinda muavohwnqkk vanogona kuderedza kusavimba kwauinangana nako.

Kuvaka Tsika Yokutsigira

Kungotaura nevamwe vanonzwisisa zviri kuitika kwauri kunoita kuti unyatsonzwisisa zviri kuitika muupenyu hwako uye kukupa mazano anoshanda. Kutsigira kwako kunogona kusanganisira mhuri, shamwari, vaunoshanda navo, mupi wezano, kana kuti boka rinotsigira.

Mhuri Neshamwari

Mubatsirei kuti mugadzirire vana venyu kana kuti muvepo.

Kupa Zano Kwavanamazvikokota

Kana funganyo iri kudzongonyedza upenyu hwako hwezuva nezuva(kurara, kuda kudya, kuisa pfungwa pachinhu chimwe). Kurapa kwechikafu kunoshanda zvikuru nokuda kwokufunganya uye kutya kutongwa. Chiremba anogona kukudzidzisa unyanzvi hwakajeka hwakadai sokubvisa pfungwa, kufunga, kumira, uye kubvisa pfungwa. Vanachiremba vakawanda vanopa nguva pfupi, purogiramu dzinoiswa panzvimbo yakananga pachinhu chakafanana nokunzwa.

Mapoka Okutsigira Vezera Rawo

Indaneti nemapoka ezvokudzosera zviripo nokuda kwavanhu vanotarisana nemiitiro yakafanana yokutarisira (sezvikurukuru, mapuranga okuisa mapofu, kuoma kwekunzwa, kubuda kwevatami). Kunzwa kuti vamwe vanogona sei kugonana nemirangariro yako ndokukupa pfungwa itsva. Tsvaka mapoka ane mwero uye anonangidzirwa, kwete madenderedzwa okubudisa bedzi.

Zvirongwa Zvokumbozorora Zvinoshanda Zvokushandisa Vasati Vanzwa uye Pavanenge Vachinzwa

Nzira dzokuzorora hadzisi dzezuva rokunzwa chete. kudzishandisa nguva dzose mumavhiki pachine nguva mberi kunovaka tsika iyo uropi hwako hunogona kuwana mudzvinyiriro. Pasi apa pane mitoo yokunzvera inoverengeka inodzorwa. Edza yose ndokusarudza mbiri kana kuti nhatu dzinoshanda zvakanakisisa nokuda kwako.

Kufema Zvakadzama (mutoo wa4-78)

Kufema kwakadzama kunofambisa tsinga dzinonzwira tsitsi, dzinodzikisa pasi kana kuti kumhanya. Nzira 4-7-8 inoshanda zvikuru:

  1. Inwa chinyararire nepamhino dzako kwemasekondi mana.
  2. Usafema kwemasekondi 7.
  3. Ibva wanyatsobudisa mumuromo mako kwemasekondi 8, uchiita kuti ruzha rwewhoosh ruve runyoro.
  4. Dzokorora 4 kusvika ku8.

Ita izvi usati wapinda mumotokari, mukamuri rokumirira, kana kuti kunyange patafura yokunzwa kana uchinzwa funganyo yako ichingovhunduka.

Kuzorora Kwemiviri Kunopfuurira

Gara pachigaro chakanaka. Kutanga netsoka dzako, kusimbisa tsandanyama imwe neimwe kwamasekondi mashanu, ipapo kubudisa chose chose. Enda kumusoro: mhuru, hudyu, mudumbu, chipfuva, maoko, mapfudzi, mutsipa, uye chiso. Cherekedza musiyano uri pakati pokunetseka nokuzorora.

Kuona Nokuongorora Pfungwa

Sinzira meso ako ndokufungidzira kunzwa kuchifamba zvakanaka. Zvione uchifamba nechivimbo, uchigara pasi, uchipindura mibvunzo wakadzikama, uye uchipindura zvinetso nenzeve. Fungidzira mupurisa anonzwa achigutsurira kana kubvunza mibvunzo yaunobata netsitsi. Wedzera mashoko ane chokuita nenzwi: kunzwa kwechigaro, chiedza chiri mukamuri. Dzokororai uku kunzwika kwemienzaniso zuva nezuva.

Nokuda kwemutoo wakarongeka zvikuru, edza mufananidzo wakavhengana. Wana kunyorwa kupfupi kwenzwi rechiono chine rugare (mhenderekedzo yegungwa, sango, rwizi rwamakomo). Kushandisa pamberi pomubhedha kana kuti mukati mokumira mukugadzirira. Harvard Health nhungamiro kunhungamiro yemifananidzo [ inopa upfupiso hwakanaka hwenzira yokugadzira nayo manyorero ako umene.

Kufunga Nesimba

Ungwaru hunoreva kungwarira nguva yazvino pasina rutongeso. Apo funganyo inokupinza mungwavaira dzomunguva yemberi, kudzika pasi kunokudzosera. Edza unyanzvi [[FLT]] 5-4-3-1-1]

  • Ona zvinhu zvishanu zvaunogona kuona.
  • Ona zvinhu 4 zvaunogona kubata.
  • Cherechedza zvinhu zvitatu zvaunogona kunzwa.
  • Ona zvinhu zviviri zvaunogona kunhuwirira.
  • Cherechedza chinhu 1 chaunogona kuravira.

Kunoita kuti ufunge zvinhu zvisinganzwisisiki uye unzwe uchinyatsonzwa, zvoita kuti amygdala ive yakadzikama.

Kushanda Kwomuviri Kudzima Mahormone Efunganyo

Kurovedza muviri ndechimwe chezvinhu zvinoderedza kuzvidya mwoyo zvikuru. Kunyange maminitsi 20 okufamba uchimhanya, kumhanya, kana kuti yoga anogona kuderedza cortisol uye kusimbisa maendorphin.Mumazuva anotangira kunzwa, edza kuchengeta muitiro wako wenguva dzose wokurovedza muviri. Pamangwanani okunzwa, kufamba kwenguva pfupi kana kuti kutambanudza kunyoro kunogona kusunungura kunetseka.

Zuva Risati Ranzwa

Iyi haisi nguva yokuisa zvinhu zvakawanda zvese zvokupedzisira asi, ramba uchifunga nezvemabasa okugadzirisa uye zvirongwa zvokupedzisira.

Rongedza Kufunga Kwokupedzisira

  • Tsimbisa kuti nguva, nzvimbo, uye nhamba yekamuri.
  • Cherechedza kupaka kana kuti kufambisa. Ronga kusvika panenge pamaminitsi 30.
  • Zvipfeko zvine unyanzvi zvinoremekedza uye zvinoita kuti uve nechivimbo.
  • Pakira bhegi rako usiku hwakapfuura: makopi ezvinyorwa, bhodhoro remvura, mutengesi wenhare, tuzvokudya tuduku, mishonga ipi neipi yakarongwa, uye masero.

Kuzorora uye Zvokudya

Chinwiwa chinodhakisa chinovhiringidza kurara kweREM uye chinogona kukusiya uine puroteni, miriwo, uye mabhanzi akaoma. Inwa mvura yakawanda. Kana une chinetso chokurara, geza hako, tii inotonhorera (chikafu), kana kuti muchina unorira muchena. Kana pfungwa dzako dzichimhanya, nyora funganya pamusoro petsamba yemangwana.

Usanyanya Kukoshesa Mashoko

Ira zvinhu zvako manheru. Usaverengazve magwaro asingadzoreki. Panzvimbo pezvo, tarira shoo yechiedza, teerera mimhanzi, kana kuti ridza shamwari inotsigira. Uropi hwako hunoda nguva yokusimbisa zvawakadzidza uye kuzorora. Vimba negadziriro yawatoita.

Mangwanani Okunzwa

Muitiro wako wemangwanani ndiwo unoita kuti zuva rive rakajeka uye regai mudye zvimwe zvinhu zvose.

Idya Chinodya Chibhana Chisina Kutsarukana

Sarudza zvokudya zvinopa simba rakawanda: muchero wemichero, mazai ane magirini, yogati nenzungu.

Chengetedza Kushanda

Kana uchiteerera mimhanzi, sarudza kudzikamisa madhiramu emimhanzi kana kuti manzwi ezviridzwa.

Kukurumidza Kusvika uye Kuongorora Zvakatipoteredza

Iva pamberi pechivako namaminiti 30. Shandisa chimbudzi, wana kamuri rokuteerera, uye gara munzvimbo yokumirira. Cherekedza mugariro wacho() Uchagara kupi? Pane mvura here? Ko kamuri racho rinodziya kana kuti rinotonhora here? Kuziva udzame huduku ihwohwu kunoderedza kusava nechokwadi. Kana zvichibvira, zvizivise umene kumubetseri womukuru mukuru wevanzwi kana kuti munyori. Chiso choushamwari chinogona kuderedza kunyanduka.

Kurovedza Mutambo Wokukurumidza Kudzika

Usati wapinda mukamuri, shandisa miniti imwe chete nokuda kwenzira 5-4-3-21 kana kuti nhambo shomanene dze 4-78 dzokufema. Zviyeuchidze kuti: “Ndanyatsogadzirira. Ndagadzirira kuudzana nhau yangu zvakajeka. Nharidzano yangu ndeyokukurukura, kwete kuva akakwana.”

Pavanenge Vachitonga: Kuramba Wakadzikama Paunenge Wadzvinyirirwa

Kufunganya kungangotanga pakutanga, asi kunopera pashure pemaminitsi mashoma okutanga.

Mutauro Womuviri Nenzwi

Kana uchinzwa inzwi rako richidedera, umbomira, urambe uchifema. Zvinogamuchirika kwazvo kuti, “Ndingangofunga zvangu.” Mupurisa anonzwa, achateerera.

Kubata Nemibvunzo Yakaoma

Kana usinganzwisisi mubvunzo, bvunza kujekeswa. “Ungakumbirawo here?” Chikumbiro chapamutemo. Kana usingazivi mhinduro yacho, taura zvapachokwadi kudaro. “Handina mashoko iwayo panguva ino, asi ndinogona kuapa pashure pokunzwa kana kuchidikanwa.” Akatendeseka “Handiyeuki” kana kuti“ Handina chokwadi” ari nani zvikuru kupfuura kutaura kwenhema kungaderedza chivimbo chako.

Apo Funganyo Inowedzera

Kana ukanzwa fungu rokuvhunduka(kuvhunduka kwemwoyo, kufema kusina kudzika, chizungu-nyongo (rurimi rwechibatiso). Nywiridza chigunwe chako nomunwe wakasimba. Isa pfungwa pachinhu chacho. Iva nemhepo inofema zvishoma. Unogonawo kubvunza kubuda. “Ndingamboputsika here?”

Pashure Pokunzwa: Kutarisira Nguva Yokumirira

Zvisarudzo zvinogona kutora mazuva, vhiki, kana mwedzi.

Kukurumidza kuzvinetsa

Kana wabva pachivako, zviitire zvakanaka. Enda ufambe, udye zvokudya zvaunofarira, ridza runhare shamwari, kana kuti kuita basa rokuzvifadza. Usadzokorora mashoko ose omunhu. Zvinofanira kushamisira kuti “ndingataura kuti X?” asi kunyarara kusingawanzobatsiri. Nyora mashoko ose pamusoro pokunzwa kwacho paunenge kuchiri kutsva, ipapo bvisa nyora mafaira.

Gadza Chisarudzo Chezuva

Kumbira mukuru anonzwa kana mabharani kuti akuzivise nguva inofungidzirwa. Chimboinyora pakarenda yako. Munguva ino, usaongorora tsamba dzako kana kuti tsamba awa yoga yoga. Ronga kuongorora kamwe chete pavhiki, kana kuti kumbira gweta rako kuti akuzivise. Kubvisa panenge paguma padanho kuderedza kuzvidya mwoyo kusingaperi.

Taura Nenyanzvi Kana Zvakakodzera

Kana funganyo yako ikapfuurira kweinopfuura mavhiki mashomanene pashure pokunzwa, (zvikurukuru kana ichitapura kurara kana kuti basa rezuva nezuva) Rangarira kutaura nomupi zano. Nhambo yapashure pechinoitika chinokosha inogona kuva apo funganyo inononotswa inooneka. Nhungamiro yeAmerican Psychological Association pakugona kuzvidya mwoyo [ inogovera gadziriro dzokuwedzera nokuda kwokugona kubata kwenguva refu.

Miitiro Yenguva Refu Yokudzorera

Kukwanisa kugadzirisa zvinhu hakuzongokubatsira chete kugadzirisa nyaya yacho asiwo kuchakubatsira kuti ugadzirire matambudziko auchasangana nawo munguva yemberi.

Iva Nepfungwa Nguva Dzose

Kunyange maminiti 5 okufungisisa kwezuva nezuva kunogona kuderedza funganyo.

Vakira Ukama Hwako Nokusava Nechokwadi

Vazhinji vedu tinodavira kuti kana tikangonetseka zvakakwana, tinogona kudzora muuyo. Ikoko inyengedzo. Kuregeredza kusava nechokwadi kupfurikidza nokuzvibvunza umene, kuti: “Chii chiri musimba rangu? Chisiri?” Isa simba rako bedzi paizvo unogona kupesvedzera ($mhino dzako, mhinduro dzako, funganyo yako. Regai zvimwe zvose.

Chengeta Ushingi Hwako

Kubvuma simba rako uye kutsungirira, nguva dzose paunotarisana nedambudziko, unotanga unyanzvi hwokuita chimwe chinhu.

Kupfurikidza nokubatanidza gadziriro yakakwana yokugadzirira, gadziriro yetsigiro yakasimba, nzira dzokuzvizorodza dzakabvumikiswa, uye murangariro wokunzwira tsitsi, unogona kukurira funganyo nefunganyo usati, mukati, uye pashure pokuteerera kwako muhurumende.

[[FLT: 0] Disclaimer: Nyaya ino inogovera nhungamiro yose uye haisati iri mutsivi wezano routano hwezvepamutemo kana kuti hwendangariro. Bvunza gweta nokuda kwemamiriro ako ezvinhu apamutemo chaiwo uye chiremba ane rezinesi nokuda kwefunganyo inopfuurira.