Zikuwoneka ngati palibe chomwe chingalepheretse kupsinjika maganizo kubwera kwa inu. Koma uthenga wabwino ndi wakuti nthawi zonse pali njira yothandizira kuchepetsa ndi kuthetsa nkhawa.
Zonse ndi za njira zothandizira kupanikizika. Kodi ndizosavuta kukhazikitsa kapena zothandiza? Yankho ndilofunika kulipeza nokha. Koma musaope, nawa malangizo okuthandizani kuthana ndi nkhawa zanu mosavuta komanso moyenera. Sikuchedwa kwambiri kuti muyambe kusamalira thanzi lanu lamalingaliro, kuthana ndi zovuta zanu tsopano kapena ayi.
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Malangizo Opangira Chibwenzi Bwino
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Lingaliro la Kuwongolera Kupsinjika
Ndani samapanikizika konse? Yemwe wakhala akuvutika kwambiri. Inde, ambiri a ife timatero. Kupsinjika maganizo kumabwera mwachibadwa, tingapewe. Ndi kuyankha kofala pamikhalidwe yovuta. Ndi chibadwidwe cha kupulumuka chomwe chakhala cholimba mu DNA yathu kwa zaka masauzande. Matupi athu asintha kuti achitepo kanthu kupsinjika ngati njira yopulumukira. Masiku ano, sitilimbana nalo monga ankachitira makolo athu, timaphunzira kukhala mabwenzi ake.
M'mawu akuti "Mmene mungapangire kupsinjika kwa bwenzi", katswiri wa zamaganizo Kelly McGonigal akutilimbikitsa kuona kupsinjika maganizo kukhala kolimbikitsa, kuti kupsinjika maganizo sikungakhale koipa pokhapokha ngati tikuona kuti ndi chinthu choipa. Kafukufuku akuwonetsa kuti ngati sitingaganizire kupsinjika mwanjira ina, thupi lathu ndi malingaliro athu zimatha kuyankha mosiyana.
Kufunika Kowongolera Kupsinjika Maganizo
Kufunika kowongolera kupsinjika sikungatheke, makamaka m'gulu lathu lomwe likuyenda mwachangu komanso lopanikizika kwambiri. Kuwongolera bwino kupsinjika kungakhale ndi phindu lalikulu mu:
- Kuteteza Thanzi: Kupsinjika maganizo kosatha kungayambitse matenda aakulu, monga matenda a mtima, matenda oopsa, shuga, ndi matenda a maganizo monga nkhawa ndi kuvutika maganizo. Kuwongolera bwino kupsinjika ndikofunikira kuti tipewe izi komanso kukhala ndi thanzi labwino.
- Moyo Wokwezeka: Kuwongolera kupsinjika bwino kumapangitsa kukhala ndi malingaliro abwino, mphamvu zambiri, ndi kugona bwino, zomwe zimathandiza kuti moyo ukhale wabwino. Kupsinjika maganizo kukakhala kotheratu, mavuto a m’moyo amatheratu, ndipo zochita za tsiku ndi tsiku zimakhala zosangalatsa.
- Kupititsa patsogolo Ntchito ndi Kuchita: Kupsinjika kwakukulu kumatha kusokoneza kukhazikika, kupanga zisankho, ndi zokolola. Pothana ndi kupsinjika, anthu amatha kukulitsa chidwi chawo, luso lawo, luso lawo, komanso luso lawo, kuntchito komanso pazochita zawo.
- Kukhazikika Kwa Mtima: Kupsinjika maganizo kungayambitse kupsa mtima, kuda nkhawa, komanso kusinthasintha maganizo. Kuwongolera bwino kupsinjika kumathandizira kukhalabe okhazikika m'malingaliro, kulimbikitsa maubwenzi abwino, komanso kulimbikitsa malingaliro abwino pa moyo.
- Kupewa Kupsa Mtima: Makamaka pantchito zofunidwa kwambiri, kuyang'anira kupsinjika ndikofunikira kuti mupewe kutopa - kutopa kwamalingaliro, thupi, ndi malingaliro chifukwa cha kupsinjika kwanthawi yayitali.
Njira Zosankha Njira Yoyenera Yoyendetsera Kupsinjika Maganizo
Kuwongolera kupsinjika kumatha kuchitika m'njira zambiri. Umu ndi momwe mungasankhire njira yoyenera yomwe imakuthandizani kuthana ndi nkhawa.
Dziwani Zomwe Mumakuvutitsani
Yambani ndi kutchula kumene kumayambitsa nkhawa zanu. Gawo loyambali ndilofunika kwambiri chifukwa limathandiza kuzindikira zomwe zimayambitsa kupsinjika maganizo, zomwe ndizofunikira posankha njira zoyendetsera bwino.
Onetsetsani nthawi ndi malo omwe mumakhala opsinjika kwambiri. Ndi kuntchito pamikhalidwe yothamanga kwambiri? Kapena mwina kunyumba chifukwa cha udindo wabanja? Mwina ndi zochitika zinazake kapena nkhawa zandalama zomwe zimakupangitsani kupsinjika.
Sungani buku la kupsinjika maganizo kwa mlungu umodzi kapena iwiri, ndikumakumbukira zochitika, nthawi, ndi zochitika pamene mukumva kupsinjika maganizo. Chizoloŵezichi chidzakupatsani chithunzi chomveka bwino cha machitidwe ndi mitu yodziwika muzovuta zanu, zomwe zimapangitsa kuti zikhale zosavuta kuthana nazo mwachindunji ndi njira zothandizira kupanikizika. Kumvetsetsa zoyambitsa zenizeni ndi gawo loyamba popanga dongosolo lokhazikika komanso lothandiza kuti muchepetse ndikuwongolera kupsinjika kwanu.
Unikani Mlingo Wakupsinjika Kwanu & Mkhalidwe Wanu
Unikani kukula kwa kupsinjika kwanu. Kupsinjika kosiyanasiyana kungafunike njira zosiyanasiyana - mwachitsanzo, kupuma mozama kumatha kukhala kokwanira kupsinjika pang'ono, pomwe kupsinjika kwambiri kungafunike kuphatikiza mankhwala ndi njira zopumula.
Komanso, ganizirani za njira zopumula zomwe zimakukhudzirani. Kodi mumakonda kuchita masewera olimbitsa thupi, kusinkhasinkha mwakachetechete, kapena kuwonetsa luso? Zokonda zanu, komanso zomwe mumachita tsiku ndi tsiku komanso moyo wanu, zidzakhudza njira zomwe zili zoyenera komanso zokhazikika kwa inu.
Sankhani Njira Zogwirizana ndikuyesera
Sankhani njira zowongolera kupsinjika kuti muyese potengera zomwe zachitika kale. Iwo akulangizidwa kuyesa njira zosiyanasiyana zochepetsera nkhawa.
Nazi njira zina zomwe muyenera kuziganizira:
- Kusinkhasinkha Kwabwino: Yesetsani kusinkhasinkha kuti mukhalebe pano ndikuchepetsa nkhawa zam'mbuyo kapena zam'tsogolo. Izi zitha kuphatikizapo kusinkhasinkha motsogozedwa, kugwiritsa ntchito mapulogalamu kapena zida zapaintaneti, kapena kungowononga nthawi tsiku lililonse ndikumayang'ana mpweya wanu komanso kudziwa malingaliro anu popanda kuweruza.
- Maseŵera Olimbitsa Thupi: Chitani nawo pafupipafupi ntchito zolimbitsa thupi monga kuyenda, kuthamanga, kupalasa njinga, kusambira, kapena masewera aliwonse omwe mumakonda. Kuchita masewera olimbitsa thupi kumatulutsa ma endorphin, omwe amagwira ntchito ngati mankhwala ochepetsa nkhawa. Komabe, mitundu ina ya masewera olimbitsa thupi sangakhale yoyenera kwa aliyense. Ndikofunikira kuganizira zofooka zanu zakuthupi ndikuwonana ndi achipatala ngati kuli kofunikira.
- Yoga ndi Tai Chi: Zochita izi zimaphatikiza momwe thupi limakhalira, zolimbitsa thupi zopumira, komanso kusinkhasinkha kuti muchepetse kupsinjika ndikuwongolera kusinthasintha komanso kukhazikika. Ndiwothandiza makamaka kwa iwo omwe amakonda njira yofatsa yochita masewera olimbitsa thupi.
- Njira Zopumira Kwambiri: Phunzirani zolimbitsa thupi zopumira mozama, monga kupuma kwa diaphragmatic kapena njira ya 4-7-8, yomwe imatha kuchitika kulikonse ndipo imathandizira kuthana ndi kupsinjika kwakukulu.
- Kupumula Kwambiri Kwa Minofu: Njira imeneyi imaphatikizapo kulimbikira ndikupumula magulu osiyanasiyana a minofu m'thupi, zomwe zimathandiza kumasula kupsinjika kwakuthupi ndi kukhazika mtima pansi.
- Luso Loyang'anira Nthawi: Ngati kupsinjika kwanu kumakhudzana ndi kupsinjika kapena kupsinjika, kuwongolera luso lanu loyendetsa nthawi kungakhale kopindulitsa kwambiri. Izi zikuphatikizapo kuphunzira kuika patsogolo ntchito, kukhazikitsa zolinga zenizeni, ndi kuphwanya mapulojekiti akuluakulu kukhala masitepe ang'onoang'ono, otheka.
- Kulemba: Kulemba malingaliro anu ndi malingaliro anu kungakhale njira yochiritsira yothanirana ndi nkhawa. Zimakupatsani mwayi wofotokozera ndikusintha malingaliro anu, zomwe zimatsogolera kumveka bwino komanso kumasuka kupsinjika.
- Zojambula Zachilengedwe: Kuchita zinthu zopanga monga kujambula, kujambula, nyimbo, kapena zojambulajambula kungakhale njira yopumula komanso yokhutiritsa kuthana ndi kupsinjika.
- Thandizo la Anthu: Lumikizanani ndi abwenzi, abale, kapena magulu othandizira kuti mufotokoze zakukhosi kwanu ndi zomwe mwakumana nazo. Nthawi zina, kungolankhula za zomwe mukukumana nazo kumatha kukhala mpumulo waukulu.
- Thandizo la Aphunzitsi: Ngati kupsinjika kwanu kukuwoneka kuti sikungatheke, ganizirani kupeza chithandizo kuchokera kwa sing'anga kapena phungu yemwe angapereke njira ndi chithandizo chamunthu payekha.
Ganizirani Kuchita Bwino
Mukayesa njira zingapo, yesani momwe zimagwirira ntchito. Kodi mumamva bwanji mukamagwira ntchito komanso ikatha? Kodi kupsinjika kwanu kwachepa pakapita nthawi? Kodi thupi lanu linamva bwanji patatha maola angapo kapena masiku angapo chitatha? Mwachitsanzo, kodi munakhala ndi kuchepa kwamphamvu kwa zizindikiro za kupsinjika maganizo, monga mutu kapena nkhani za m'mimba?
Poyankha mafunsowa, mutha kudziwa momwe njira iliyonse imakhudzira zovuta zanu. Ngati alibe mphamvu, ganizirani kuyesa njira ina.
Khalani Osasinthasintha
Kulimbana ndi kupsinjika kumakhudza kusasinthasintha. Kusankha njira zomwe zingaphatikizidwe muzochitika zanu zatsiku ndi tsiku kapena mlungu uliwonse kungathandize kwambiri kuti njira yochepetsera nkhawa ikhale yabwino. Sinthani machitidwe awa kukhala zizolowezi. Khazikitsani nthawi yeniyeni ya zochita zanu zowongolera kupsinjika ndikuyesera kumamatira. Kuti zikhale zosangalatsa, konzekerani gawo lamagulu kapena sinthani njira zosiyanasiyana.
Khalani Osinthasintha ndi Otseguka Kuti Musinthe
Pomaliza, ndikofunikira kusintha ndikusinthira kuzinthu zosiyanasiyana. M'kupita kwa nthawi, kupsinjika maganizo kwanu ndi momwe mumachitira kupsinjika maganizo zingasinthe. Izi zikutanthauza kuti njira yochepetsera nkhawa yomwe mumagwiritsa ntchito imatha kutha msanga. Kuti muchepetse kupsinjika nthawi zonse, pendani nthawi zonse momwe njira zomwe mwasankha zikugwirizana bwino ndi moyo wanu komanso momwe zimagwirira ntchito. Khalani omasuka kuyesa njira zatsopano kapena kusintha zomwe mumachita kuti zigwirizane ndi zosowa zanu zomwe zikukula.
Zitengera Zapadera
Kupsinjika maganizo sikumasankhana, ndipo ngakhale amphamvu kwambiri pakati pathu amatha kulimbana nawo. Pamapeto pake, cholinga sikungochepetsa kupsinjika, koma kuti mukhale osangalala ngakhale zili choncho, monga tafotokozera pamwambapa, pangitsani kupsinjika kwa mnzanu. Tikukhulupirira kuti nkhaniyi ikupezani bwino, ndipo mutha kupeza mphamvu ndi kulimba mtima kuti muthe kupsinjika ndikutsegula zomwe mungathe.
🌟Mukufuna kudzoza kowonjezereka? Ngati mukuyang'ana njira zolumikizirana komanso zochititsa chidwi zochitira msonkhano waukadaulo wowongolera kupsinjika kapena maphunziro pa intaneti? Chidwi ikhoza kukhala chida chabwino kwambiri chothandizira kupanga mwaluso mumphindi zochepa. Chepetsani kupsinjika pogwira ntchito ndi ife kwaulere!
Mafunso Ofunsidwa Kawirikawiri
Kodi chitsanzo cha luso lothana ndi nkhawa ndi chiyani?
Luso lodziwika bwino komanso losavuta lowongolera kupsinjika ndikuwongolera kupuma mozama. Mwa kuyang'ana pa mpweya wanu ndi kupuma pang'onopang'ono, kupuma mozama, mukhoza kuchepetsa dongosolo lanu lamanjenje ndi kuchepetsa nkhawa.
Kodi njira 5 zothanirana ndi nkhawa ndi ziti?
Njira zisanu zothanirana ndi kupsinjika maganizo ndi monga kuchita zinthu mwanzeru, kuchita masewera olimbitsa thupi nthaŵi zonse, kukhala ndi zakudya zopatsa thanzi, kugona mokwanira, ndi kufunafuna chithandizo chamankhwala.
Kodi njira zowongolera kupsinjika ndi ziti?
Njira zowongolera kupsinjika ndi njira zomwe zimagwiritsidwa ntchito pochepetsa komanso kuthana ndi nkhawa. Zimaphatikizapo kulingalira, kupumula, zochitika zolimbitsa thupi, njira zamaganizo-khalidwe, ndi kufunafuna thandizo la akatswiri pakafunika.
Kodi 4 a's of stress management ndi chiyani?
Pewani, Sinthani, Sinthani kapena Kuvomereza
Ref: Helfguide | Ted amalankhula
