Kupulumuka Kuntchito Kuthana ndi Mavuto: Chepetsani Kusefukira Kwawo

Tsiku lina foni yanga idalira. Ndidayiyankha, ndikumva kupuma movutikira mbali inayo, koma opanda mawu. "Moni?" Ndinabwerezanso, kupereka mwayi kwa womaliza uja ndisanadule foni. Gulu lamanenedwe osamvetsetseka linaphulika patelefoni. Sindingathe kutulutsa chiganizo chimodzi, popeza zidutswa za mawu zimalimbana kuti zimveke pakati pa kulira ndi chisokonezo. Pafupifupi wina aliyense angaganize kuti inali kuyimba kwamasewera. Koma ndidalandilirapo kale izi, ndipo ndidadzipangira ndekha pomwe inenso ndimafunitsitsa wina wondithandiza.

"Chedwetsa," ndinatero kwa woimbayo yemwe sananenebe chilichonse chomveka. “Ndiroleni ine ndikuganizire. Akukuthamangitsani. ”

“Inde!” kunabwera yankho lomasuka. Ndipo woyimbayo adayamba kufotokoza zomwe zimamuchitikira kuntchito, komanso kuyesetsa kuti aleke.

Kuukira anthu ogwira nawo ntchito ndichinthu choopsa chomwe palibe amene ayenera kupirira nacho. Koma zitha kukhala zenizeni kwa wogwira ntchito aliyense yemwe adaimbirirapo likhweru, adapereka lipoti lakuvutitsidwa kapena kusachita bwino, kapena kuchita zosemphana ndi manejala wankhanza yemwe amasangalala kulanga omwe amamuganizira. Ngakhale kwa ogwira ntchito omwe sanachitepo kanthu kalikonse komwe kangapangitse oyang'anira kuti adziteteze, kuwukira kumatha kuyamba ngati wogwira naye ntchito yemwe ali ndi udindo wokopa oyang'anira ali ndi "wantchito wovuta" m'manja mwake. Utsogoleri ukayamba kulunjika, aliyense amene akuwonongedwa amatha kudzipeputsa. Kugwirira zigawenga ndikuwopseza komwe kumachitika ndi anthu ochepa omwe amatha kupirira atangoyamba kumene.

Pamaso pazomwe zigawengazo zingayankhe moyenera pachiwopsezochi, ziyenera kuwongolera kusefukira kwamphamvu komwe kumachitika. Pali zifukwa zinayi zomwe ndikofunikira kutero. Choyamba, kusefukira kwamadzi kumatha kupha. Nthawi iliyonse yomwe takhumudwa, timakhala ndi matenda okhudzana ndi kupsinjika. Sikwachilendo kuti zigawenga zimadwala matenda amtima kapena sitiroko, kapenanso kudzipha kapena nthawi zina, kupha omwe amawazunza. Chachiwiri, kusefukira kwamadzi kumatisokoneza, kutipangitsa kukhala kovuta kuika chidwi chathu ndikumaliza ntchito yathu. Pamene anzathu ogwira nawo ntchito ndi mamaneja akufuna kutipeza, kukhala wantchito wosabereka sikungatipindulitse ayi. Chandamale achifwamba ayenera kugwira ntchito molimbika kuti apewe malingaliro aliwonse omwe sangathe kugwira ntchito yawo, ndikuchita bwino.

Chachitatu, ndizosatheka kuyankha moyenera kuukali ndikuthawa gululi (potenga ntchito yatsopano, mwachitsanzo), ngati wina sangathe kuwongolera momwe akumvera. Ndipo potsiriza, aliyense amene ali wokhumudwa kwambiri ndikukoka kuti akhale pafupi - zomwe akuwopsezazi nthawi zambiri amapezeka kuti akusokoneza makina awo othandizira panthawi yomwe amafunikira kwambiri chifukwa amangokhalira kukambirana za momwe zinthu ziliri zoipa komanso momwe aliri okwiya komanso okhumudwa. Palibe amene angalimbane ndikumva izi kwanthawi yayitali asanakonzekere kupulumutsa miyoyo yawo kuchokera kwa bwenzi lomvetsa chisoni lomwe akufuna kuti atithandizire m'malo mongopulumuka.

Kuti muchepetse kusefukira kwam'madzi chifukwa chakubvunda, mvetsetsani kuti pali zinthu zitatu zoyambirira zomwe zimayambitsa kupsa mtima: mkwiyo, mantha komanso chisoni. Iliyonse mwazimenezi zimachitikira monga malingaliro osiyanasiyana. Mkwiyo wosaletseka umasanduka ukali ndi ukali; mantha osagwedezeka amatembenukira ku paranoia; ndipo chisoni chosachiritsidwa chimasanduka kuwawa ndi kukhumudwa kwakukulu. Zonsezi ndimachitidwe achilengedwe komanso mayankho achilengedwe pazowopseza kupulumuka kwathu, koma zimasokonekera zikalephera kulamulidwa. Pofuna kuwongolera zomwe zimakhudzidwa ndikudzudzulidwa, nazi njira zochepa zomwe chandamale chingatenge kuti athe kuwongolera momwe akumvera akakhala pagulu.

Lamulirani Maganizo Anu Palibe amene ananenapo kuti, "Ndikaganizira kwambiri za izi, zimayamba kuchepa." Pamene tiganiza kwambiri za chilichonse, chimakulirakulira m'maganizo mwathu, chifukwa chake tiyenera kulamulira malingaliro athu tisanathe kuwongolera malingaliro athu. Nthawi iliyonse yomwe timaganizira za zochitika zokhumudwitsa, timazikumbukira. Ubongo wathu sumasiyanitsa pakati pa chochitika chenicheni ndi kukumbukira chochitikacho, kapena ngakhale malingaliro a chochitikacho. Maganizo olowerera akalowa m'maganizo mwathu, ndikofunikira kuti tisiye zozungulira. Kupanga lamulo pakamwa, monga "Ayi !," "Imani !," "Tulukani!" kapena lamulo lina lililonse lalifupi koma lamphamvu, limodzi ndi chithunzi chowonekera chakukankha, kukankha, kapena kuchotsa malingaliro m'mutu mwathu, pamapeto pake, ngati abwerezedwa mosalekeza - kusokoneza malingaliro obwerezabwereza omwe amachititsa kuti chiwembucho chikhale choyipa ndikutsitsimutsanso .Sinthani malingaliro anu, ngakhale malingaliro anu akhale olondola komanso olondola.

Chepetsani Mphamvu za Maganizo Choyandikana kwambiri ndi kulingalira kwachinsinsi ndi mphamvu yomwe timapereka ku malingaliro omwe amalowa m'malingaliro athu. Pofuna kuthana ndi mphamvuyi, nthawi iliyonse ikafika malingaliro okwiya kapena amantha m'maganizo mwanu, muwapundule ndi zopanda pake. Sankhani mawu opanda pake, opanda pake, mawu kapena chiganizo kuti mumve wekha mwakachetechete mphindi yamphamvu koma yolakwika ikalowa m'mutu mwanu. Chopusa kwambiri, ndibwino, chifukwa lingalirolo limangodula ganizo lisanachitike, ndikusintha malingaliro kuchoka pazovuta kupita kuzopusa. Zidzafunika kubwereza nthawi zonse zisanachitike, koma ngati nthawi iliyonse mukaganiza za momwe mumadanirana ndi omwe akukumananiwo, mumangokhalira kufuula nokha zopusa, chidani chimatha mphamvu zake - momwemonso, nawonso omwe akukuukira. Sizitanthauza kuti ziwopsezo ndizopusa-kutali ndi izo - koma zikutanthauza kuti mumatha kuwongolera mayankho anu kuukapolo, chifukwa chake, muli ndi mwayi wopulumuka.

Muziganizira Thupi Lanu Kuchita zachiwawa kumawononga kwambiri pamlingo, ndipo monga matupi amafooka, momwemonso malingaliro. Kuphatikiza apo, kutengeka kumatsagana ndi mayankho olimba a thupi, ndipo powongolera mayankhowo, titha kuwongolera malingaliro athu. Chitani masewera olimbitsa thupi, ziribe kanthu kuchuluka komwe mungafune kuti musachite. Lowani masewera olimbitsa thupi, yambani kuthamanga, masewera andewu kapena kuvina, koma muziyenda. Yang'anani pa kuphunzitsa mphamvu, kuti mukhale olimba mwamphamvu. Mukayamba kukhumudwa, imirirani, yang'anani momwe mukukhalira kuti muwonetsetse kuti yayimirira, yendani, ngakhale mutangoyenda mchipinda chonse (pewani kuyenda mufiriji; kudya mopitirira muyeso sikungathandize!). Koma posuntha matupi athu, malingaliro athu amatsatira.

Yang'anani pa Physiology Yanu Tikadzuka, matupi athu amalowa "kuthawa kapena kumenya nkhondo" ndikuyankha mthupi. Nkhope zathu ndi / kapena makutu athuda, manja athu amagwedezeka, pakamwa pathu pangonjenjemera kapena kufooka pogonjetsedwa, zibakera zathu zikulumikizana, mawonekedwe athu amakhala olimba, ndipo timayamba kutuluka thukuta. Mwa kusamalira mayankho athu athupi, titha kuphunzira kuwongolera, komanso malingaliro ndi malingaliro omwe amawayambitsa. Njira zomwe zimathandizira kuchepetsa kugunda kwa mtima ndi kupuma kwathu zimaphatikizapo biofeedback, kusinkhasinkha, kuchita masewera olimbitsa thupi (kachiwiri!), Ndi nthabwala.

Funani Kuseka Sindingathe kunena kuti kuseka ndikofunikira bwanji kuti mupulumuke vuto lililonse. Dzikakamizeni mu nthabwala, pang'ono ndi pang'ono. Onerani kanema wa makanema wa YouTube wa mphindi zitatu, mverani station ya Pandora, onerani ma sitcom akale, nthabwala zatsopano, werengani mabuku oseketsa. Sakani nthabwala kulikonse, ndipo chitani izi pafupipafupi.

Sinthani Maganizo Mukagwidwa ndi kutengeka, zindikirani momwe zimakhalira (Ndine wokwiya, wokhumudwa, ndimaopa, ndasokonezeka, ndi zina zambiri) ndikufunsa, ndikufuna kumva chiyani? Wokondwa, wotetezeka, mwamtendere, ndi zina. Kenako dzifunseni, chimodzi ndi chiyani yaying'ono chinthu chomwe ndingachite kuti ndikafike kumeneko? Chofunikira ndichakuti sitepeyo ikhale yaying'ono-chilichonse chachikulu sichingachitike, ndipo chimangokhala chinthu chowopsa chomwe muyenera kuchita panthawi yomwe mwatopa. Koma chinthu chaching'ono chingakhale, onerani kanema woseketsa wa mphindi zitatu, tsukani mbale, valani malaya omwe mumawakonda, yendani galu. Koma chitani. Ndipo dziwani kuti payokha sangasinthe momwe mumamvera. Koma ndikusintha pang'ono, ndipo ngati kubwerezedwanso, mobwerezabwereza, kumatha kuyamba kusintha malingaliro anu ndikukupatsani mphamvu zowongolera kuposa ngati mungolora kutengeka kwanu kumangokhala kwaokha.

Onani Ma Meds Anu Ngati mukumwa psychotropic iliyonse, makamaka chilichonse chazakuchepetsa chidwi, zitha kukulitsa nkhawa. Funsani dokotala wanu ndipo ngati kuli kotheka, musamwe mankhwala aliwonse omwe ali ndi nkhawa, kukwiya, kukhumudwa kapena malingaliro ofuna kudzipha ngati zoyipa. Mutha kupindula ndi ma anti-depressants kapena anti-nkhawa, koma onaninso ndi dokotala wanu ndipo kumbukirani kuti kukhala ndi botolo la zotetezera pafupi si lingaliro labwino ngati mukumva kudzipha. Ngati mukukhala m'dera lomwe chamba chachipatala chimaloledwa mwalamulo, ndipo mumakhala omasuka kuchilandira, ikhoza kukhala njira yabwino kwambiri yothanirana ndi nkhawa yanu, koma ngati mukupita kukazenga milandu kapena / kapena kukayezetsa mankhwala osokoneza bongo, zingakutsutseni. Ndipo ngati mumamwa, onetsetsani kuti simukumwa mowa kwambiri. Ngakhale omwe amamwa mowa mwauchidakwa amatha kudzipangira okha mowa ndi anzawo akamagwidwa.

Pewani Kulemba Za Izi Muyenera kuti mulembe zina, makamaka ngati mukumanga milandu kapena kufufuza mkati. Koma kulembetsa, kutumiza maimelo okhala ndi mphepo yayitali, kapena kuchita nawo mabungwe olimbana ndi kupezerera anzawo kapena ma blogs omwe amalimbikitsa kukwiya, nthawi zambiri sizothandiza. Nthawi iliyonse mukalemba zomwe zakuchitikirani komanso momwe mumamvera za izi, mumazipatsa mphamvu zokulirapo ndikutsitsimula zomwe zikuchitikirani. Lembani zofunikira pamachitidwe anu azamalamulo, koma chitani zonse zomwe mungathe kuti musalembe zomwe mwakumana nazo komanso zomwe zidakuchitirani, mpaka mutakhala kutali ndi gululo. Ngati amakonda kulemba, mwa njira zonse, lembani za izo. Koma mpaka mutakhala pamalo otetezeka mwamalingaliro komanso mwaukadaulo pochita izi.

Kuphatikiza apo, chifukwa kugwirira zigawenga kumaphatikizapo kufufuza zingapo, malipoti, ndi njira zina zamaluso zomwe zimapangidwira kuti muyankhe, mayankho anu ayenera kukhala opanda chidwi komanso tsatanetsatane momwe angathere. Zolinga zomwe akukakamizazi zimakhulupirira kuti akamanena zambiri, zimawonekeranso kuti alakwitsidwa. Komabe chodabwitsa ndichakuti, zowonjezereka zomwe zikufotokozedwa zomwe zikuwonetsa kupanda chilungamo, ndizotheka kuti adzakanidwa. Anthu amakonda kudziona ngati amakhalidwe abwino, chifukwa chake tikaperekedwa ndi umboni wosonyeza mwina, timakonda kuchira ndikuwumirira kuti tikunena zowona. Oyang'anira zigawenga amayamba kukwiya kwambiri, pomwe umboni umaperekedwa kuti akuchita zoyipa.

Nthawi yomweyo, pomwe chandamale chimayankha mwatsatanetsatane, zimawonekera. Ngati simungathe kuyankha momveka bwino komanso mwachidule, pezani wina kuti awalembe, monga loya (makamaka kulemba pansi pa dzina lanu; loya akangowonekera pagulu kuti zigawengazo zikuipiraipira), kapena wachibale wokhulupirika kapena wophunzira kapena bwenzi. Ndipo kumbukirani, chilichonse cholembedwa pamakompyuta amakampani kapena maimelo amaimelo chiziwerengedwa ndi oyang'anira. Osatengera pa kiyibodi mukamakankhidwa - bwererani! Lembani zochepa, osati zochulukirapo.

Palinso njira zina zambiri zomwe zingagwiritse ntchito zolimbana ndi anthu kuti athane ndi kusefukira kwamadzi, koma maupangiri awa ndi poyambira. Kulamulira kusefukira kwam'malingaliro sikukutanthauza kuti palibe chifukwa chomverera motere-tikakhala pagulu limodzi, pali zifukwa zomveka zokwiya, kukhumudwa komanso kuchita mantha. Koma musanayankhe moyenera, kupatula pomwe mungapulumuke, muyenera kukhala okhoza kuwongolera mayankho anu. Yambani ndi kuwongolera malingaliro anu, tsatirani kuwongolera thupi lanu, ndipo mudzadzipeza nokha mukukhala ndi mphamvu yakuwongolera kwamphamvu kuti mupirire mabala owawa akuwombedwa kuntchito. Siyo yankho lokhalo, koma ndi lovuta kwa aliyense amene akuukiridwa ndi gulu limodzi.