Mukamakambirana zinthu zodetsa nkhawa, mumayamba kumva bwino mumtima mwanu. Mumayesa kuwalamulira, kugwiritsa ntchito malingaliro anu oganiza bwino, ndikudutsa momwe zinthu zilili koma malingaliro akutuluka mkati mwanu. Pamapeto pake, mumamva kuti mawu akulamulidwa osati ndi malingaliro anu, koma ndi malingaliro. Kodi munakhalapo mumkhalidwe woterowo? Ngati inde, ndiye kuti mwakumanapo ndi kusefukira kwamalingaliro.
Popeza ndi nthawi yomwe mumadzipeza kuti simungathe kuwongolera zomwe mwachita pamwambo womwe wayambitsa, zitha kusokoneza maubwenzi anu okondana. Kodi mukusokonezeka ndi momwe kusefukira kwamalingaliro kumagwirira ntchito komanso momwe mungachepetse?
Mothandizidwa ndi katswiri wa zamaganizo Pragati Sureka (MA mu Clinical Psychology, katswiri wamaphunziro ochokera ku Harvard Medical School), yemwe ndi katswiri pa nkhani monga kuthana ndi mkwiyo, mavuto olera ana, nkhanza, komanso ukwati wopanda chikondi kudzera muzinthu zokhudzana ndi malingaliro, tiyeni tiwone zonse zomwe muyenera kudziwa pankhaniyi.
Kodi Kusefukira kwa Maganizo N'chiyani?
M'ndandanda wazopezekamo
"Linali Lachitatu lodetsa nkhawa kwambiri ndipo ndinali kuthamangitsa tsiku lomaliza. Ndinamufunsa mwamuna wanga ngati angakonzekere chakudya chamadzulo, ndipo iye anayankha monyoza za momwe ndimamupezera banja. Izi zinandichititsa manyazi kwambiri ndipo ndinabweza momwe ndiliri ndi ntchito ndipo akanatha kundithandiza. Atadabwa, anayamba kutsutsa ndemanga yake ndipo anati ndinali kuchita mopambanitsa. Panthawiyo, zonse zinandipangitsa kuti ndikhale ndi nkhawa, ndipo ndinayamba kudandaula. ndipo sindinalankhule mpaka m’maŵa wotsatira,” akutero Nicole, loya wazaka 29 zakubadwa.
Ngati zomwe zinachitikira Nicole zikukukhudzani kwambiri, ndiye kuti mwakumana ndi mavuto ambiri. Nthawi zambiri zimachitika pamene munthu wapafupi nanu anganene zinthu zosasangalatsa kapena zoyambitsa mavuto, mavuto ambiri a m'maganizo si zachilendo ndipo zingayambitse mavuto komanso zosafunikira, monga mkwiyo muubwenzi.
Sizikanatenga nthawi yayitali kuti muganizire tanthauzo la mawu oti "kusefukira kwamalingaliro". M'malo mwake, ndi nthawi yomwe malingaliro awiri kapena kuposerapo - kapena amphamvu kwambiri - amadzutsa kuchitapo kanthu mwamphamvu mkati mwanu kotero kuti mukumva kuti mwathedwa nzeru. Nthawi zambiri zimagwirizanitsidwa ndi malingaliro oyipa komanso zovuta, kusefukira kwamalingaliro kumabweretsa kuti zochita zanu ziziyendetsedwa ndi malingaliro anu, osati malingaliro anu omveka.
Mawuwa anayamba kufotokozedwa m'magulu a ophunzira kumayambiriro kwa zaka za m'ma 90 pamene Dr. JM Gottman adafalitsa pepala lofufuza lomwe limafotokoza za kusefukira kwa madzi m'maganizo ndi kulumikizana kwake ndi kutha kwa mabanja ndi kukhazikika. Kwa anthu omwe ali ndi chidwi ndi sayansi, kufotokoza kwa Gottman za kusefukira kwa madzi m'maganizo, komwe kumatchedwanso Diffuse Physiological Arousal, ndi yankho la dongosolo la mitsempha la sympathetic ku nkhawa, lomwe poyamba linkapangidwa kuti litichenjeze za ngozi ndikutithandiza kuchitapo kanthu mwachangu podziteteza.
Kusefukira kwa maganizo kumakupangitsani kumva kuti mwatopa kwambiri, kuyambitsa ndewu yanu kapena yankho lanu lothawa ndikulola malingaliro anu kulamulira zochita zanu. Pofotokoza izi, Pragati akuti, "Kwenikweni, kusefukira kwa maganizo ndi pamene mumayamba chifukwa cha zochitika kapena zochitika. Mwachitsanzo, ngati wina amaopa kutalika ndipo akuyang'ana pansi kuchokera pamwamba kwambiri, amasokonezeka, sichoncho? Amasefukira m'maganizo. Ena sangaone ngati nkhani yaikulu, koma iwo omwe amaopa kutalika sangathe kulamulira momwe amachitira ndi izi.
"Nthawi zambiri, kusefukira kwa maganizo kumachitika chifukwa cha zinthu zenizeni zomwe munthu amaganiza zomwe adakumana nazo kale zomwe zidamusiya chizindikiro. Pamodzi ndi kukumbukira zomwe zidamuchitikirazo kumabwera malingaliro olemetsa omwe amakhala olemera kwambiri kuti asathe kuwagwira. Zotsatira zake, ubongo wanu umalowa mu njira yopulumukira. Ubongo wathu wa nyama zokwawa umalamulira, ndipo gawo lothetsera mavuto la ubongo wathu limayima kwathunthu chifukwa talowa mu njira yopulumukira. Ndi chimodzi mwazifukwa zomwe zochitika zina zingabweretse chithunzithunzi cha ubale wosalimba mu ubale wolemekezeka komanso wathanzi."
Psychological kusefukira kwamalingaliro kungakuthandizeni kumvetsetsa chifukwa chake mnzanuyo adachita zomwe simunayembekezere, kapena chifukwa chake sakuwoneka kuti akukambirana nanu za chinthu chimodzi. Tiyeni tiwone bwinobwino zizindikiro za kusefukira kwa maganizo ndi zomwe zimachitika panthawiyo.
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Kodi Chimachitika N'chiyani Panthawi ya Kusefukira kwa Maganizo?
Monga tafotokozera pamwambapa, kusefukira kwamalingaliro kumatha kusokoneza malingaliro anu ndikuyambitsa kuyankha. Komabe, pamodzi ndi kudzazidwa kwa malingaliro anu, kusefukira kwamalingaliro kumawonekeranso mwakuthupi, mkati mwa thupi lanu. Ganizirani zonse zomwe zimachitika m'thupi lanu mukakwiyitsidwa ndi wina: kupuma kwanu kumakhala kolemera, kuthamanga kwa magazi kumatha kukwera, ndipo mumamva kuthamanga kwa magazi m'mutu mwanu.
Kusefukira kwamalingaliro kumatenga zochitika zonsezi ndikuzikweza kwambiri. Mtsikana wina wazaka 24, dzina lake Danielle, yemwe ndi katswiri wokonza mapulani, anati: “Ine ndi mnzanga tikayamba kukangana kwambiri, nthawi zina ndimayamba kupsa mtima kwambiri.
Pofotokoza za mkanganowo ndi mwamuna wake, Nicole anawonjezera kuti: “Mutu wanga unayamba kulemera ndipo ndinamva magazi akuthamanga m’mitsempha yanga.
Pragati akuti, “Timasokonezeka maganizo, sitingathe kudzimvetsa tokha, kapena kumvetsetsa zochita zathu. Titha kudzifunsa mafunso monga, “N’chifukwa chiyani ndikukhudzidwa mtima kwambiri pamenepa, n’chifukwa chiyani sindingathe kulamulira zomwe ndimachita?” Zotsatira zake, mutha kulola kuti malingaliro anu akukugonjetseni ndipo mungayambe kusonyeza kusalemekezana muubwenzi.
Zochita za thupi zotere zimatha kumveka kunja mukakhala ndi gawo la kusefukira kwamalingaliro. Mkati mwa thupi lanu, impso yanu imatulutsa mahomoni opsinjika maganizo, mitsempha yanu imakhala yotsekeka, adrenal glands imatulutsa adrenaline, ndi noradrenalin, chiwindi chanu chimatumiza shuga m'magazi anu ndipo magazi ku ubongo wanu amasungidwa kapena kukwezedwa. Choncho momveka bwino, kutengeka maganizo kumakhudza osati maganizo anu okha komanso thupi lanu.
Kodi Zizindikiro za Kusefukira kwa Maganizo Mumaubwenzi Ndi Chiyani?
Kaya muli pachibwenzi kapena ayi, zitsanzo zakusefukira kwamalingaliro zimagwira ntchito mofananamo. Pragati anati: “Zina mwa zinthu zimene zimachititsa kuti anthu azivutika maganizo kwambiri m’maubwenzi ndi kupsinjika maganizo kwakukulu.
Koma, mungadziwe bwanji ndendende nthawi ya kusefukira kwamalingaliro? Kodi pali zizindikiro zamalingaliro kapena zakuthupi? Ngati ndi choncho, amaoneka bwanji? Pragati imakuthandizani kuyankha mafunso anu onse.
1. Kusaganizira komanso kupanga malingaliro ogwirizana
Mukakhala ndi malingaliro ndi malingaliro omwe simungathe kuwalamulira, mumamva ngati simungathe kupanga lingaliro logwirizana. "Chizindikiro choyamba cha kusefukira kwa malingaliro ndi pamene mukutaya chidwi chanu chifukwa cha malingaliro olemetsa. Simungathe kuganiza konse chifukwa mwanzeru, ubongo wanu umayima. Mumamva kuti mukuchoka m'maganizo chifukwa mumamva kuti simungathe ngakhale kukonza zinthu zomwe zikuchitika mozungulira inu," akutero Pragati. Mutha kufika pagawoli nthawi zambiri ngati mukumva ngati zokambirana zilizonse muubwenzi wanu zikusintha kukhala mkangano.
2. Oscillating maganizo
Chimodzi mwa zifukwa zomwe kusefukira kwamalingaliro m'maubwenzi kumatha kukhala kovulaza kwambiri ndi chakuti nthawi ya kusefukira kwamalingaliro nthawi zambiri imakhala ndi malingaliro omwe amasintha kwathunthu pakanthawi kochepa. Pragati ananena kuti: “Mwina mungamve kugwedezeka kwa mtima konga kwa pendulum, “mungapse mtima kwambiri, ndiyeno mwadzidzidzi mungada nkhawa kwambiri.” Kwenikweni ndi kuyankha kwankhondo kapena kuthawa.
3. Zizindikiro zakuthupi zakusefukira kwamalingaliro
Pragati anatchulapo kuti: “Mwina mungaone zizindikiro za thupi lanu monga ngati nkhope yanu ikufiira magazi, kugunda kwa mtima kumawonjezeka, ndipo mtima wanu ungayambe kunjenjemera. Zizindikiro zina zomwe zimanenedwa kuti zikusefukira m'maganizo zimaphatikizapo kumva kulimba m'mimba, kuvutika kupuma, komanso kusokonezeka kwa mawu.
Kusefukira kwa Maganizo Ndi Bwinobwino
Chinthu choyenera kukumbukira pamwamba ndi kupitirira zonse ndikuti kusefukira kwamaganizo ndikwachilendo. Inde, pakhoza kukhala zochitika zina m'moyo wanu zomwe mungakhale pachiwopsezo cha kusefukira kwamalingaliro, koma ndi gawo limodzi la chisinthiko cha thupi lathu - zomwe zimachitika mwachibadwa pakuwopseza, zokonzedwa mwa ife kuti tidzipulumutse tokha.
Pragati akufotokoza kuti ngakhale kuti kukhala ndi maganizo odzaza nthawi zonse ndi chinthu choipa, kusokonezeka maganizo nthawi zambiri kumaonedwa ngati chinthu chabwino, kapena chabwino pazochitika zina, monga momwe mikangano muubwenzi ingawonedwe ngati yabwino . "Nthawi zina mu zamaganizo, kusokonezeka maganizo kungagwiritsidwenso ntchito ngati njira yokuthandizani kuchira ku malingaliro oipa omwe atsekedwa mwa kuwayambitsa kuchokera mumtima mwanu. Kuti akuthandizeni kuthana ndi malingaliro ndi mantha omwe mungakhale nawo.
Mwachitsanzo, mwachitsanzo, mukuonera filimu ndipo mwadzidzidzi mumakhutitsidwa ndi maganizo okonda dziko lanu, kapena ngati mukuyang'ana masewera omwe mumawakonda kwambiri ndipo mumatengeka ndi kamphindi kachisangalalo popanda kuzindikira kwenikweni zomwe mukukumana nazo.
"Choncho, sikuti ndizochitika zoipa chabe, koma tiyenera kuzindikira kuti kusokonezeka maganizo kumachitika kawirikawiri kwa anthu." Kusefukira kwa maganizo kumakhala kovuta pamene munthu sangathe kulimbana ndi malingaliro oipitsitsa omwe angabuke. Mwachitsanzo, chisoni, kupweteka, nsanje, kapena mkwiyo. maganizo anu olakwika moti zimakhala zovuta.”
Kupsinjika maganizo kumatha kukhala kovuta kwambiri kwa amuna kuthana nawo, chifukwa malingaliro ambiri oletsa kukhumudwa amapangitsa kuti azitha kuona kusefukira kwamalingaliro ngati chinthu cholakwika kapena chosayenera. Pokhazikitsa mfundo yoti tonsefe timafunikira kuthana ndi malingaliro athu, titha kuthandiza ena kuti achite bwino akakumana ndi kusefukira kwamalingaliro.
Kafukufuku wa Dr. Gottman wasonyeza kuti amuna ndi omwe amakhudzidwa kwambiri ndi kusokonezeka maganizo kusiyana ndi akazi. Kupatula apo, aliyense akudziwa za udindo wa amuna polemekeza amuna omwe amawonetsa malingaliro. Pokhala ndi chizoloŵezi cha amuna kunyalanyaza ndi kupondereza maganizo, n’zosadabwitsa kuti maganizo amenewa anabuka m’chigawo cha kusefukira kwa maganizo.
Nchiyani Chimachititsa Nkhani ya Kusefukira kwa Maganizo mu Maubwenzi?
"Chifukwa chomwe tikukamba za kusefukira kwa malingaliro muubwenzi ndichakuti nthawi zambiri, timakhudzidwa kwambiri ndi zinthu zambiri zomwe zimachitika muubwenzi wathu wapamtima . Zingakhale chifukwa timayembekezera kuti munthu m'modzi atipatse chithandizo, ubwenzi, chifundo, ndi chilichonse chomwe chilipo. Ngati izi sizichitika, zingayambitse kusefukira kwa malingaliro."
"Nthawi zambiri kusefukira kwamalingaliro kumachitika makamaka ngati winayo sakukwaniritsa zosowa zanu momwe mukufunira." Zomwe timawona muzamankhwala ndikuti nthawi zambiri anthu otere amakhala ndi zovuta zambiri zaubwana zomwe sizinachitike. Nthawi zambiri amazolowera kuyang'ana chinthu china chakunja kwa iwo okha chomwe chimawongolera malingaliro awo osangalala kapena achisoni, "akutero Pragati.
Zoonadi, chifukwa cha zochitika zachisokonezo chamaganizo chikhoza kukhala chosiyana kwa aliyense, koma zinthu zomwe zimafala monga kupsinjika maganizo nthawi zonse kapena kukhala ndi maganizo oponderezedwa nthawi zambiri ndizo zimayambitsa. Tonsefe timakumana ndi zovuta kapena zopanikiza nthawi imodzi, kotero kuti kuthekera kwa kusefukira kwamalingaliro sikungaletsedwe kwa aliyense.
Komabe, ngati mukukumana ndi zovuta kapena ndinu munthu wokhudzidwa, pali mwayi waukulu woti mutha kukhala ndi nkhawa mukakhala pamavuto. Anthu omwe ali ndi chisoni kapena kutayika nawonso amakhala pachiwopsezo chachikulu cha izi. Nazi zina zomwe zimayambitsa kusokonezeka maganizo:
1. Ubale wapoizoni
Kusefukira kwa maganizo nthawi zambiri kumachitika chifukwa cha kupsinjika maganizo kapena kusasangalala. Kuchitapo kanthu pa chochitika choopsa kapena chachikulu kungayambitse kusefukira kwa maganizo. Mavuto muubwenzi angayambitse kusefukira kwa maganizo. Kafukufuku waposachedwapa wokhudza kusefukira kwa maganizo m'mabanja wasonyeza kuti okwatirana omwe ali m'banja lovutika maganizo kapena omwe ali ndi nkhanza za pamtima amakhala pachiwopsezo chachikulu cha nkhanzazi.
Choncho n’zosadabwitsa kuti kutengeka maganizo kumachitika kawirikawiri m’maubwenzi oipa kapena oipa. Popeza kupondereza maganizo ndi mutu wamba mu maubwenzi poizoni kumene inu mosalekeza kuyenda pa eggshells mozungulira mnzanuyo, kumasulidwa pent-mmwamba kumverera mwa kuphulika maganizo si zachilendo. Kuponderezana ndi kuphulika kumatha kukhala chizoloŵezi choipa, chomwe chingayambitse kugwa kwa miyala ndi kuwonongeka kwa maubwenzi.
2. Kusefukira kwamalingaliro pambuyo pa kusakhulupirika
Polimbana ndi kusakhulupirika, kusefukira kwamalingaliro kumatha kukhala chopinga pakuthana bwino ndi vutolo. Kusefukira kwamalingaliro pambuyo pa kusakhulupirika kungayambitse malingaliro anu kupitilira malingaliro anu omveka ndikutaya ndemanga zoyipa, zotsutsidwa kwa mnzanu. Popeza mumadzimva kuti mwalakwiridwa ndi kuperekedwa, mutha kulola mkwiyo wanu - womwe umakhala woyambitsa kusefukira kwamalingaliro - kulanda ngakhale mofunitsitsa, kuti musalepheretse nokha ndikuwonetsa momwe kusakhulupirika kukupwetekerani.
Danielle anafotokoza zimene zinam’chitikira iye kuti: “Ndinkayesetsa kuti ndisasiye chibwenzi cha mwamuna wanga, nthawi zambiri ndinkangokhalira kupsa mtima komanso kusakhulupilika.” Kwa pafupifupi mwezi umodzi, zinali zovuta kuti ndilankhule naye momveka bwino ndipo ndinkamufotokozera kukhumudwa kulikonse.
Kugonjera ku kukhudzika kwa maganizo pambuyo pa kusakhulupirika kumakupangitsani kukhala kovuta kuti muthane ndi vutoli ndikulisiya. Ndibwino kuti muganizire kwambiri za kuzindikira ndi kulamulira malingaliro anu. Mukangolamulira malingaliro anu, njira yanu yothetsera vutoli ingakhale yabwino osati yowononga.
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3. Kusefukira kwamalingaliro ndi kugwetsa miyala
Munthu akakhala wovuta kwambiri, makamaka pa nkhani zokhudza maubwenzi, kusokonezeka maganizo kungachititse kuti munthu asamakhale patali komanso kuti azilankhulana bwino. Kuphulika kwanu kowawa kapena kupsa mtima kungawoneke ngati kovuta panthawiyi, koma zikachitika, m'pamenenso mnzanuyo angasiye kuyesa kuchita kapena kukambirana nkhani zovuta ndi inu. Pamene chiwopsezo cha kusefukira kwa m'maganizo chikuwonjezeka, wokondedwa wanu akhoza kukhala wodzipatula, kukuthandizani kuthana ndi kusefukira kwa maganizo ndi miyala.
Ponena za mmene kukhumudwa kunakhudzira ubwenzi wake, Nicole anati: “Titangomenyana koyamba pa nkhani yokonza chakudya chamadzulo, inakhala nkhani yovuta kwambiri. Nthawi zonse tikamakambirana, ndinkamukalipira ndipo sizinkatha bwinobwino.
Monga momwe dzinalo likusonyezera, kusokoneza maubwenzi kumachitika pamene mnzanuyo akukana kulankhulana konse, kukulepheretsani kupeza mbali zina za moyo wawo komanso osakukhudzani pa nkhani zovuta. Izi zingangothandiza kuti maganizo anu ayambe kusokonekera mtsogolo, ndipo ziyenera kuthetsedwa, makamaka pochiza, mwachangu momwe zingathere.
4. Kupondereza maganizo anu
Kupondereza malingaliro anu kungapangitse malingaliro ndi malingaliro obwerera mkati mwanu. Kupatula kuchitapo kanthu pa zomwe zikuyambitsa, izi zithanso kukupangitsani kuti mutulutse zokhumudwitsa zonse ndi zolemetsa za mnzanu mukamakangana pamutu wosiyana.
Izi sizikuvulaza inu nokha komanso ubale wanu. "Zinali ngati kuti ndinali mumkhalidwe wovuta, ndikumeza mkwiyo wanga tsiku lonse ndikuutulutsa ndikalankhula ndi mwamuna wanga kumapeto kwa tsiku," akukumbukira Danielle. Zizindikiro zamaganizo zomwe zimasefukira, motero, zikupitirirabe kuipiraipira.
5. Kusefukira ngati chida
Anthu omwe sakugwirizana ndi malingaliro awo amathanso kugwiritsa ntchito kusefukira ngati chida, nthawi zambiri osazindikira. Chionetsero cha kusefukira kwa madzi chimenechi chimayamba kuchitika, makamaka kwa anthu amene m’zaka zawo zauchikulire sanapatsidwe zida zogwirira ntchito m’mikhalidwe yawo ndipo kaŵirikaŵiri amasiyidwa kudzitonthoza okha ndi owasamalira kapena makolo awo oyambirira. Monga tidanenera, psychosis yodzaza ndi malingaliro ndizovuta.
Psychology ya kusefukira, yomwe masiku ano imadziwika kuti kusefukira kwamadzi, ndi njira yomwe imagwiritsidwa ntchito mu psychotherapy kuthana ndi zoyambitsa zina zomwe zingayambitse kutengeka maganizo. Thandizo la kusefukira kwenikweni limatembenuza zomwe kusefukira kwamalingaliro kumachita m'thupi ndi malingaliro athu, pogwiritsa ntchito kuwonekera kuzinthu zodetsa nkhawa kuti tithane ndi zomwe zimayambitsa.
Ngakhale kuti izi zingawoneke ngati zotsutsana, njirayi yakhala ikugwiritsidwa ntchito m'madera osiyanasiyana padziko lapansi pazaka makumi angapo zapitazi. Ngakhale kuti munthu amene akugwiritsa ntchito chida ichi kuti athane ndi kutengeka mtima mwina sakudziwa zovuta za kusefukira kwa psychology, atha kukhala akuziwonetserabe mwachibadwa.
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Momwe Mungathanirane ndi Kusefukira Kwamalingaliro mu Ubwenzi
Mpaka pano, taphunzira kuti kukambirana movutikira kumayambitsa kupsa mtima komanso kusokoneza maganizo. Zikatero, ndi bwino kuzindikira pamene nkhaniyo ikupita kudera laukali kapena lopanda nzeru ndi kuima kaye ndi kubwererako pambuyo pake. Nazi zina zomwe mungachite kuti mukonzekere ndikuthana ndi kusefukira kwamalingaliro:
1. Muziganizira kwambiri za kupuma kwanu
Kusefukira kwa maganizo kumachitika pamene malingaliro anu amakonda kugonjetsa kuganiza kwanu kwanzeru, zomwe zimayambitsa kuganiza mopitirira muyeso . Chimodzi mwa zizindikiro zodziwika bwino za izi ndi kupuma movutikira kapena mwachangu. Ndi kulabadira ntchito yosavuta komanso yokhazikika ya thupi iyi komwe tingathe kuthana ndi nthawi ya kusefukira kwa maganizo.
"Choyamba ndi chabwino kwambiri choti muchite ndikuyamba kupuma. Yambani kupuma mozama ndikuzimitsa mpweya wanu ngati mukumva kuti mukukwera. Kapena ngati mkangano wanu ukupitirira, zomwe mungachite ndi kupuma, "anatero Pragati.
Kuyang'ana pa mpweya wanu, ndi kuyesa kupuma mokhazikika, kupuma mozama kungathandize kwambiri. Kupuma kwambiri kumayambitsa "kupuma ndi kugaya" mbali ya thupi lanu (parasympathetic nervous system), kukuthandizani kuti mupumule, kuonjezera kutuluka kwa magazi ku ziwalo zanu zamkati, ndi kukhazikika kwa mtima wanu.
Nicole anati: “Ndinaona kuti kukhala ndi chizoloŵezi chofuna kupuma movutikira kwambiri, makamaka mwamuna wanga, ndinayamba kusinkhasinkha, n’kuyamba kulamulira maganizo anga mwa kupuma, zomwe zinathandiza kuti ubwenzi wanga ukhale wabwino komanso kuti ndizikhala wokhoza bwino ntchito.
Pragati akuwonetsa njira yomwe nthawi zambiri imathandiza omwe ali mkati mwazovuta zamalingaliro. "Njira imodzi yomwe mungayesere ndi njira yokhazikitsira pansi. Pumirani mkati, yang'anani zinthu zomwe zikuzungulirani, ndipo yesani kuzilemba m'maganizo mwanu. Yang'anani zomwe mukuyimilira patsogolo, momwe t-sheti yanu imamvekera, ndi momwe mpweya wanu umamvekera. Nthawi yomweyo, mukhoza kulamulira maganizo anu ngakhale mutakangana."
2. Dziwani mmene mukumvera
Ndi mfundo yodziwika bwino kuti kuzindikira ndi kutchula malingaliro anu kungakuthandizeni kuwagwiritsa ntchito bwino ndikuwapatsa mphamvu zambiri pa iwo. Kafukufuku wochitidwa ndi Pulofesa Matthew Lieberman wa ku UCLA ndi anzake adawonetsa kuti kutchula malingaliro anu oipa monga mkwiyo, chisoni kapena mantha kumatonthoza Amygdala, gawo la ubongo lomwe limathandiza kufotokoza ndikuwongolera malingaliro.
Pozindikira zomwe zikuchitika pamene zikukwera, mukhoza kuthandiza kuthetsa mphamvu zawo. Nthawi zambiri mukakhala ndi nthawi yozindikira zomwe mukumva, mumapeza bwino. Pamapeto pake, mumafika pomwe malingaliro anu sakuwopsezaninso koma gawo la zomwe mumakumana nazo tsiku ndi tsiku.
Pragati akupereka lingaliro lomwe lingakuthandizeni kuzindikira momwe mukumvera: "Ngati ndinu munthu amene amapanikizika kwambiri ndipo mumakonda kukhala ndi vuto lachisokonezo, kulemba nkhani kungakuthandizeni kumvetsetsa mavuto ndi kuzindikira momwe mukumvera."
3. Pumulani pang'ono
Kudzitonthoza ndi chida chodziwika bwino chothana ndi kusefukira kwamalingaliro. Kudzitonthoza ndi chiyani? Chabwino, mukakhala ndi kusefukira kwamalingaliro, thupi lanu limakhala ndi zochitika zambiri zakuthupi, monga tafotokozera pamwambapa. Kuti mukhazikike ndikukhazikitsa chikhalidwe cha thupi, anthu ambiri amafunikira mphindi 20. Kupuma ndikuchita zinazake zopumula kapena zolimbikitsa kungakuthandizeni kukuchotsani m'boma. Chofunikira ndikupatula nthawi kuti mutonthoze psyche yanu, thupi lanu, komanso nokha.
Njira yabwino yodzitonthoza imasiyana malinga ndi munthu. Kuyenda mozungulira bwalo ndikuwona chilengedwe kumathandiza anthu ena. Ena amasankha kugwiritsa ntchito mphamvu zawo kuchita zinthu zina monga kuonera kanema woseketsa kapena kulankhula ndi mnzanu, kapena kukhala ndi nthawi yabwino ndi wokondedwa wawo. Pragati akufotokoza momwe kupuma panthawi yamavuto muubwenzi kungamvekere, "Mukatha kupuma mokwanira, uzani mnzanu kuti mukufuna mphindi imodzi kuti mudzisonkhanitse nokha ndi malingaliro anu.
"Chinthu china chomwe chingakhale chopindulitsa kwambiri ndicho kusiya mkhalidwe umene unayambitsa kusefukira kwa maganizo poyamba. Imwani madzi, puma pang'ono ndi kupita kuchimbudzi, kuwaza madzi pankhope yanu ndi kudzipangitsa kukhala bata. Lankhulani ndi inu nokha, ndipo khalani okoma mtima kwa nokha. woleza mtima ndi iwe wekha.”
4. Ganizirani mmene mukumvera
Mukakhala ndi nthawi yodzichotsa ku vuto la kusefukira kwamalingaliro kapena kukhala ndi nthawi yoganizira zomwe zidayambitsa, ndi bwino kupenda zomwe mwazindikira kapena kuzitchula. Funsani chifukwa chake kutengeka mtima kumeneku kunabuka, ndipo n’chiyani chinakuchititsani kugonja. Mwa kuganizira zimene zinayambitsa vutolo, mukhoza kugaŵana maganizo ndi kumvetsa zimene mukuchita. Zimenezi zidzakuthandizani kuthana ndi vutolo bwino nthawi iliyonse imene ingabuke.
Ponena za zimene anachita, Danielle anati: “Nthawi zonse ndikatsegula mameseji a mwamuna wanga ndinkakwiya chifukwa chakuti ndinadziwa kuti mwamuna wanga ali ndi chibwenzi chifukwa chakuti anali kulemberana mameseji ndi mkazi winayo.
5. Kuchita masewera olimbitsa thupi
Kafukufuku wasonyezanso kuti anthu omwe amachita masewera olimbitsa thupi komanso omwe azolowera kuthana ndi mavuto omwe amabwera chifukwa cha thukuta komanso kupsinjika maganizo amakhala ndi mphamvu zambiri zothana ndi mavuto amisala. Kuchita masewera olimbitsa thupi ndi njira yabwino yophunzitsira osati thupi lanu lokha komanso malingaliro anu kuthana ndi mavuto osasangalatsa.
Kumawonjezera mphamvu ya thupi lanu kulimbana ndi kupsinjika maganizo kowonjezereka ndipo kungakuthandizeni kulimbana ndi mikhalidwe yovuta yamaganizo. Mutha kuyesanso kupanga masewera olimbitsa thupi kukhala chinthu chofanana chomwe inu ndi okondedwa anu mumachita limodzi. Izi zidzakuthandizani nonse kuyandikirana komanso kukupatsani mwayi wolankhulana bwino.
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6. Gawani ndi okondedwa anu
Itha kukhala njira yabwino yokambirana ndi okondedwa anu pazokambirana zanu zakusefukira kwamalingaliro: zomwe zidayambitsa izi komanso momwe mukumvera. Sikuti izi zimangokuthandizani kusanthula nkhaniyo pofotokoza mwachidule komanso zimatengeranso wokondedwa wanu mukuyesetsa kulimbana ndi magawo ngati amenewa.
Chotero m’malo mogwidwa ndi chizungulire cha kusefukira kwamalingaliro ndi kugwetsa miyala, chigwiritsireni ntchito kupanga chotulukapo chosiyana. Zidzapereka zotsatira zabwino paubwenzi wanu. Kugawana zomwe mwakumana nazo ndi kusefukira kwamalingaliro kungapangitse chizolowezi chogawana malingaliro ndi zokhumudwitsa, zomwe zingachepetse chodabwitsachi kwambiri. Kufufuza zambiri za njira zothana ndi vutoli ndikuzikonzekera pamodzi ndi chida chachikulu chopewera kapena kuchepetsa zochitika zamtsogolo.
Zolozera Mfungulo
- Kusefukira kwamaganizo kaŵirikaŵiri kumachitika chifukwa cha kupsinjika maganizo kwa nthaŵi yaitali kapena pamene munthu amayamba kusonkhezeredwa ndi zokumana nazo zomwe zimam'kumbutsa zinthu zosasangalatsa zimene amavutika nazo.
- Pa nthawi ya kusefukira kwa maganizo, munthu sangathe kulamulira momwe akumvera
- Kusefukira kwamalingaliro sikungakhale koyipa nthawi zonse, ndipo kumagwiritsidwanso ntchito ngati njira yochizira nthawi zina
- M'maubwenzi, kusefukira kwamalingaliro kumatha kubweretsa mkwiyo komanso kuvulaza, chifukwa chake, kuwongolera mwachangu ndikofunikira.
Kutengera chitonthozo chanu, chithandizo chingathandizenso kuthana ndi kusefukira kwamalingaliro. Wothandizira kapena mphunzitsi atha kukuthandizani kuzindikira momwe mukumvera, zomwe zimabweretsa kusefukira kwamadzi ndi njira zothana ndi zovuta zina. Kukaonana ndi dokotala ndi mnzanu kungathandizenso kuti akumvetseni bwino komanso momwe mukumvera. Pogwira ntchito limodzi, simungangolimbana ndi kusefukira kwamalingaliro komanso kukhala oyandikana nawo muubwenzi wanu.
Ngati mukufuna chithandizo, gulu la akatswiri odziwa bwino ntchito za Bonobology , kuphatikizapo katswiri wa zamaganizo Pragati Sureka mwiniwake, ali okonzeka kukutsogolerani pa sitepe iliyonse.
FAQ's
Kusefukira kwamalingaliro kumachitika chifukwa cha kuwuka kwa kutengeka kumodzi kapena kupitilira apo, nthawi zambiri chifukwa cha zinthu zina zakunja monga ndemanga zachipongwe kwa inu, zomwe zimapangitsa kuti malingaliro anu azikuchulukirani ndikukulamulirani.
Kutalika kwa nthawi ya kusokonezeka maganizo kumadalira kutalika kwa nthawi yomwe munthu ali mumkhalidwe wopanikizika, monga kukangana koopsa. Komabe, zimatenga mphindi 20 kuti muzizirike chifukwa chakusefukira kwamalingaliro.
Kudziwa komanso kumasuka ku malingaliro ndi malingaliro a mwamuna wanu kudzakuthandizani kuthandiza mwamuna wanu pazochitika zovuta kwambiri. Kukonzekera zochitika zotere ndikuchita zinthu zotonthoza monga kusinkhasinkha, kupuma pazovuta ndi zinthu zochepa zomwe mungachite limodzi.
Mafunso 20 Oti Mufunse Wokondedwa Wanu Kuti Amange Ubwenzi Wapamtima
Kodi Kusakhulupirika Kwachuma Ndi Chiyani Ndi Momwe Mungadziwire
Chopereka chanu sichikutanthauza chopereka chachifundo . Chidzalola Bonobology kupitiliza kukubweretserani chidziwitso chatsopano komanso chaposachedwa poyesetsa kuthandiza aliyense padziko lonse lapansi kuphunzira momwe angachitire chilichonse.
