Lingaliro la kutopa lakhala likufala kwambiri masiku ano. Pambuyo pa mliri wa COVID-19, anthu akumva kutopa ndi kupsinjika nthawi zonse kuntchito kapena kuyang'ana moyo wawo.
Ndi mkokomo wonse, kodi mukudziwa zomwe "kutopa" kumatanthauza? Kodi mungatani ngati mwatopa kwambiri, kapena mungatani kuti mubwererenso? Tiyeni tiwone njira 5 zomwe mungatenge kuti muyambitse kuchira kwathunthu.
M'ndandanda wazopezekamo
Kodi Mulidi Opsa Kwambiri?
Kudziwa ngati mukutopa kwambiri kapena kupsinjika kwakanthawi ndikofunikira. Chikhalidwe chilichonse chimafuna njira yosiyana.
Ndiye kodi kutopa ndi chiyani? kapena amatopa ndi kutopa kwamalingaliro, thupi, ndi malingaliro komwe kumachitika chifukwa cha kupsinjika kwanthawi yayitali komanso kopitilira muyeso. Zimachitika pamene mumadzimva kuti ndinu wolemetsedwa, wogwira ntchito mopambanitsa, komanso wosafunika, zomwe zimakupangitsani kumva kuti mulibe mphamvu komanso simungathe kukwaniritsa zofuna zanu nthawi zonse.
Zizindikiro zazikulu za kutopa ndizo:
- Kutopa: Kutopa komanso kutopa nthawi zambiri, m'thupi komanso m'maganizo. Kutopa kumeneku kumapitirirabe ngakhale mutapuma.
- Kusuliza ndi Kudzipatula: Kutaya chidwi ndi ntchito kapena ntchito zomwe zinali zopindulitsa kapena zosangalatsa. Kudzipatula ku ntchito ndi anzawo ndizofala.
- Kudzimva Wosathandiza: Kudzimva kukhala wopanda pake kapena kulephera, kudzimva kuti palibe chimene umachita chimapangitsa kusiyana kapena kuyamikiridwa.
Onetsetsani kuti zomwe mukukumana nazo zikugwirizana ndi kufotokozera zakutheratu. Ndilo gawo lofunikira kwambiri pakuchira.
Kodi Mungatani Kuti Muyambirenso Kupsa Mtima?
Kuchira pakutopa ndi njira yapang'onopang'ono yomwe imafuna kuleza mtima, kudzimvera chisoni, ndi kudzipereka kuti usinthe moyo wanu. Kumaphatikizapo kuonanso zimene mumaika patsogolo, kukhazikitsa zolinga zenizeni, ndi kukhazikitsa njira zodzisamalira.
Nayi masitepe 5 oti muchiritse kuchoka pakutopa kwambiri:
#1 Vomerezani ndi Kuvomereza Zomverera Zanu
Chinthu choyamba kuti muyambe kuchira ndicho kuvomereza kuti mukutopa kwambiri. Kuzindikira kumeneku ndikofunikira chifukwa kumayala maziko akusintha kofunikira.
Kuvomereza kutopa kumatanthauza kuti mwakonzeka kuyamba kuthana ndi zovuta zomwe zidayambitsa vutoli. Ndi nthawi yomwe mumachoka kupsinjika maganizo monga gawo losapeŵeka la moyo wanu kupita kufunafuna mayankho ndi njira zosinthira.
Kuvomereza uku kumatsegula chitseko cha kufufuza njira zothandizira, kaya ndikuyankhula ndi woyang'anira za kupsinjika kwa ntchito, kufunafuna thandizo la akatswiri kwa akatswiri, kapena kukhazikitsa kusintha kwa moyo. Kuzindikira kutopa ndi gawo loyamba, ndipo mwina lofunika kwambiri, poyambira ulendo wopita kuchira, thanzi, ndi moyo wabwino.
#2 Pezani Thandizo
Musayese kulimbana ndi kutopa nokha. Funsani achibale, abwenzi, kapena anzanu kuti akulimbikitseni. Kulankhula ndi anthu omwe mumawakhulupirira za malingaliro anu ndi zomwe mukukumana nazo kungapereke malingaliro atsopano, malangizo othandiza, ndi chitonthozo chophweka chodziwa kuti simuli nokha pazovuta zanu.
Munthawi yaukadaulo, lingalirani zolankhula ndi mlangizi, woimira HR, kapena woyang'anira yemwe mumamukhulupirira. Ngati kutopa kuli kwakukulu, kufunafuna thandizo kwa katswiri wa zamaganizo kungakupatseni njira zoyenera kuti muchiritse.
#3 Ikani Malire Ndipo Phunzirani Kunena Ayi
Chifukwa chimodzi chofala cha kutopa ndicho kudzipereka mopambanitsa. Ganizirani za udindo wanu panopa ndikuzindikira malo omwe mungathe kukhazikitsa malire. Phunzirani kukana ntchito zina kapena maudindo omwe angawonjezere kupsinjika maganizo. Ikani patsogolo ntchito yanu ndikuyang'ana kwambiri ntchito zofunika komanso zokwaniritsa.
Yambani ndikuyang'ana mwatsatanetsatane zomwe mumadzipereka pawekha komanso akatswiri. Kodi pali ntchito kapena maudindo omwe amakuwonongerani mphamvu kapena kukuwonongerani nthawi yochulukirapo? Ganizirani kuti ndi ziti mwa izi zomwe zili zofunika komanso zomwe zingaperekedwe, kuchepetsedwa, kapena kuchotsedwa.
#4 Tsatirani Njira Zochepetsera Kupsinjika
Phatikizani njira zochepetsera kupsinjika muzochita zanu zatsiku ndi tsiku. Kusinkhasinkha mwanzeru kungakhale kopindulitsa kwambiri, chifukwa kumathandizira kuyika malingaliro anu ndikuchepetsa kutukumula komwe nthawi zambiri kumayendera limodzi ndi nkhawa. Kulingalira kwa mphindi zochepa chabe tsiku lililonse kungathe kuchepetsa kwambiri kupsinjika maganizo ndikukhala ndi thanzi labwino.
Zochita zopumira mwakuya ndi chida china chosavuta koma champhamvu. Zitha kuchitika pafupifupi kulikonse ndipo zimangotenga mphindi zochepa kuti zithandizire kukhazika mtima pansi malingaliro ndikuchepetsa kupsinjika m'thupi. Njira monga njira yopumira ya 4-7-8 kapena kupuma kwa diaphragmatic amadziwika chifukwa cha kukhazika mtima pansi.
Yoga imaphatikiza machitidwe a thupi, kuwongolera mpweya, ndi kusinkhasinkha kuti apereke njira yokwanira yochepetsera nkhawa. Kuchita masewera olimbitsa thupi nthawi zonse kungapangitse kusinthasintha, mphamvu, kukhazikika, ndi kumveka bwino m'maganizo, zomwe zimathandiza kuchepetsa kupsinjika maganizo.
Kuwonjezera pamenepo, kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepetsa nkhawa. Zochita monga kuyenda, kuthamanga, kusambira, kapena kupalasa njinga sizimangowonjezera kulimbitsa thupi komanso kumathandizira kuchepetsa nkhawa ndi kupsinjika maganizo, chifukwa cha kutulutsidwa kwa ma endorphins, omwe nthawi zambiri amatchedwa mahomoni achilengedwe a 'feel-good'.
#5 Yang'ananinso ndi Kusintha Moyo Wanu
Yang'anani mozama za zosankha za moyo wanu komanso zonse kugwirira ntchito pamoyo. Onetsetsani kuti mukugona mokwanira, kudya zakudya zopatsa thanzi, komanso kupeza nthawi yochita zosangalatsa komanso zosangalatsa. Ganizirani ngati kusintha kulikonse kwanthawi yayitali kuyenera kupangidwa m'moyo wanu waukadaulo, monga kusintha ntchito, kuchepetsa maola, kapena njira ina yogwirira ntchito.
Kodi Kuchira Konse Kumatenga Nthawi Yaitali Bwanji?
Kutalika kwa kuchira kwathunthu kuchokera pakutopa kumasiyana kwambiri ndi munthu. Zimadalira zinthu zosiyanasiyana kuphatikizapo kuopsa kwa kupsa mtima, zochitika zapayekha, njira zomwe zimagwiritsidwa ntchito kuti zichiritse, komanso thanzi labwino la munthuyo ndi kupirira.
Nazi malingaliro ena onse:
- Kuvuta: Nthawi yochira nthawi zambiri imagwirizana ndi kuuma komanso kutalika kwa nthawi yotopetsa. Ngati zizindikiro za kutopa ndizochepa kwambiri ndipo zithetsedwe msanga, kuchira kumatha msanga, mwina mkati mwa milungu ingapo kapena miyezi ingapo. Ngati munthu akutopa kwambiri, pomwe munthu atha kutopa kwambiri m'thupi komanso m'maganizo, kuchira kumatha kutenga miyezi ingapo kapena kupitilira apo.
- Zochitika Payekha: Zochitika zaumwini, monga malo ogwirira ntchito, udindo wa banja, ndi kupezeka kwa maukonde othandizira, zimagwira ntchito yofunika kwambiri pa nthawi yochira. Malo othandizira ndi omvetsetsa angathandize kuchira msanga.
- Zaumoyo ndi Moyo Wanu: Zizolowezi zathanzi komanso momwe moyo umakhalira zimakhudzanso kuchira. Anthu omwe ali ndi thanzi labwino kapena zizolowezi zoipa (monga kusadya bwino, kusachita masewera olimbitsa thupi, kapena kugona) zingatenge nthawi kuti achire.
- Njira Zobwezeretsa: Kuchita bwino kwa njira ndi machiritso omwe amagwiritsidwa ntchito amatha kukhudza nthawi yomwe akuchira. Izi zikuphatikizapo luso lopanga kusintha kofunikira pa moyo, kufunafuna thandizo la akatswiri, ndi kugwiritsa ntchito njira zochepetsera nkhawa.
- Kudzipereka ku Kuchira: Kudzipereka kwa munthu kuti achitepo kanthu pazochitika zobwezeretsa, monga kukhazikitsa malire, kudzisamalira, komanso kusintha kwakukulu pa moyo kapena ntchito, ndizofunikira kwambiri.
Malangizo 3 Othandizira Kupirira Kutentha Kwambiri
Gwiritsani ntchito njira zitatuzi kuti mulimbikitse luso lothana ndi nkhawa komanso kuchepetsa mwayi wokhala ndi kutopa.
- Khazikitsani Njira Zothana Ndi Thanzi: Khalani ndi njira zoyenera zothanirana ndi nkhawa zikabuka. Izi zingaphatikizepo machitidwe oganiza bwino monga kusinkhasinkha ndi kupuma mozama, komanso kuchita masewera olimbitsa thupi nthawi zonse.
- Limbitsani Mauthenga Othandizira Anthu: Khalani ndi maubwenzi ndi achibale, abwenzi, ndi ogwira nawo ntchito omwe angakulimbikitseni ndi kumvetsetsana. Kukhala ndi anthu oti mulankhule nawo ndikugawana nawo zomwe mwakumana nazo kungachepetse kwambiri kukhumudwa.
- Ikani patsogolo Kudzisamalira ndi Kudziikira Malire: Kudzisamalira ndi gawo lofunikira pakulimba mtima. Izi zikutanthawuza kuika patsogolo tulo tokwanira, kudya zakudya zopatsa thanzi, komanso kukhala ndi nthawi yopuma ndi kulimbitsa thupi. Kuphunzira kudziikira malire pa moyo wanu waumwini ndi wantchito ndi mbali ina yofunika kwambiri.
Kukulunga!
Kotero, momwe mungayambire kuchoka ku kutopa? Pamafunika kuchita pang'onopang'ono. Kukonzekera kwachangu kapena kwakukulu kungayambitse kukhumudwa. Kuleza mtima ndi njira yokhazikika yothanirana ndi nkhawa komanso thanzi ndizofunikira. M'pofunikanso kuti musamafulumire kubwerera m'mavuto aakulu omwe amachititsa kuti mukhale otopa kwambiri, chifukwa izi zingachititse kuti muyambe kuyambiranso. Kuyendera pafupipafupi ndi akatswiri azachipatala kapena akatswiri azamisala kungathandize kudziwa momwe zinthu zikuyendera komanso kusintha njira zochira ngati pakufunika.
