Nthawi zina timamva chisoni kwambiri, kusungulumwa, komanso kuda nkhawa. Zili ngati kukhala nokha m'chipinda chamdima. Mwina mukumwa kale mankhwala kapena upangiri wa matenda monga kuvutika maganizo. Pamodzi ndi zinthu zimenezo, kusamala pang'ono za umunthu wanu wamkati kungakhale mphamvu yayikulu yowonjezera chimwemwe chanu ndikulamulira malingaliro anu. Ichi si chinthu chomwe muyenera kuchita nthawi imodzi. Mukayamba ndi chinthu chaching'ono ndikuchipanga chizolowezi, mudzawona kusiyana kwakukulu pakapita nthawi.
Kodi 'Kusamala' ndi chiyani?
Mwachidule, kusamala kumatanthauza kukhala ndi moyo munthawi yomwe ilipo, osadandaula za zakale kapena nkhawa zamtsogolo. Kungoyang'ana malingaliro omwe amabwera m'maganizo mwanu, kulabadira zomwe zili m'thupi lanu. Koma popanda kuweruza.
Tangoganizirani momwe malaya omwe mwavala amamvekera, kapena momwe chakudya chomwe mukudya chimakondera. Ndicho chimene kusamala kumaimira.
Kusinkhasinkha, yoga, ndi tai chi zingakuthandizeni kupuma mu malingaliro anu otanganidwa. Zingakuthandizeni kusintha momwe mumaonera moyo ndikukuthandizani kuthana ndi zabwino ndi zoyipa. Koma kuti mupeze zotsatira zabwino, ndikofunikira kupatula nthawi tsiku lililonse kuti muchite izi.
Tiyeni tisiye kudziimba mlandu, sichoncho?
Mukakhala mu mkhalidwe wofanana ndi kuvutika maganizo, chilichonse chimaoneka choipa. Ngakhale mutalakwitsa pang'ono, zimamveka ngati wina akukudzudzulani kuchokera mkati, sichoncho? Maganizo monga "Chifukwa chiyani ndinachita izi?" ndi "Ndilibe phindu" amabwera m'maganizo mwanu.
Koma zoona zake n'zakuti: Si iwe amene uli ndi mawu amenewo m'mutu mwako. Mawu amenewo akayamba kukutsutsa, lamulira. Yesani zinthu izi:
- Dzipatseni uphungu womwewo womwe mungapatse mnzanu wapamtima: Tangoganizirani ngati chinthu chonga ichi chikachitikira mnzanu wapamtima, mungamuuze chiyani? Kodi mungamukalipire? Ayi, sichoncho? Kodi mungalankhule naye mwachikondi ndi kumutonthoza. Chitani chimodzimodzi ndi inu nokha.
- Funsani umboni wa mawu amenewo: "Kodi zomwe mukunena ndi zoona? Kodi mungatsimikizire?" Funsani lingaliro lomwelo. Mudzadziwa nokha ngati ndi zoona kapena mawu okwiya.
- Yang'anani mkhalidwewo mosiyana: Ngati wina wakuchitirani nkhanza, si nthawi zonse vuto lanu. Mwina munthuyo anali ndi nkhawa kwambiri, ndipo inu munali pomwepo panthawiyo.
Kumbukirani, si maganizo onse oipa omwe amabwera m'maganizo mwanu omwe ndi oona. Kuphunzira kuwatsutsa ndikofunikira kuti mukhale ndi thanzi labwino.
Khalani opanga zinthu zatsopano ndipo fotokozani zomwe zili m'maganizo mwanu.
Luso ndi njira yotetezeka komanso yathanzi yotulutsira mdima ndi chisoni mumtima mwanu. Pali mphamvu yayikulu yolola malingaliro anu akuya kuti ayende mwanzeru. Sikovuta kuyamba. Yambaninso chizolowezi chakale, kapena yesani china chatsopano.
| Zochita zolenga | Momwe mungachitire |
|---|---|
| Kulemba | Kafukufuku wasonyeza kuti kulemba za zochitika zanu zomvetsa chisoni kwa mphindi 15 patsiku kwa masiku atatu kungakuthandizeni kumva bwino. Mukhoza kusonyeza izi kwa mnzanu wodalirika, wachibale wanu, kapena dokotala, kapena mungasunge chinsinsi. |
| Zojambula | Tengani buku lojambula ndi mapensulo amitundu yosiyanasiyana, pitani kumalo okongola omwe mumakonda (gombe, gombe la mtsinje, munda wa kachisi) ndipo jambulani zomwe mukuwona. |
| Nyimbo | Ngati munkasewera chida choimbira, ino ndi nthawi yabwino yoyambiranso kuchisewera. Kapena tengani kalasi yatsopano ya gitala. |
| Zosangalatsa zina | Yesani chilichonse chomwe chikuwonetsa luso lanu, monga kuluka, kupanga mphika wa maluwa, kapena kugwira ntchito ndi dongo. |
Musachite manyazi kapena kuganiza kuti, "O, sindingathe kuchita izi" mukamachita zinthu izi. Sikofunikira kudziwa kuti zotsatira zake ndi zotani. Chofunika ndichakuti muchite zimenezo.
Pezani nthawi yochita zinthu zomwe zimakusangalatsani.
Kuti munthu akhale ndi maganizo abwino, chimwemwe n'chofunika kwambiri. Sizingakhale kusinkhasinkha ndi luso. Muyeneranso kuseka ndikuchita zinthu zomwe mumakonda nthawi zonse. Izi zimakhala zovuta pang'ono ndi kuvutika maganizo. Chifukwa chake, phatikizani zinthu izi muzochita zanu za tsiku ndi tsiku. Ngakhale simukumva bwino pakadali pano, pitirizani kuzichita. Pakapita nthawi, zidzakubweretserani mtendere wambiri.
Pezani cholinga m'moyo.
Tikasowa cholinga chenicheni m'moyo, timamva ngati tasochera. Kafukufuku akusonyeza kuti anthu omwe ali ndi cholinga champhamvu amatha kuthana ndi mavuto a moyo. Kwa ena, cholinga ichi chimachokera ku chipembedzo. Kwa ena, chimachokera ku ntchito yawo. Ngati simukudziwa poyambira, yesani izi:
Pali nthawi zina pamene mumakhala otanganidwa kwambiri ndi chinthu china moti simudziwa kuti nthawi yatha bwanji, sichoncho? Lembani zinthuzo m'buku. Pakapita nthawi, zolembazo zidzakupatsani zizindikiro zazing'ono zomwe zingakuthandizeni kupeza cholinga chanu.
Pumulani pang'ono, pumulani pang'ono
Ngakhale tikamasewera masewera, timapuma pang'ono, sichoncho? Chifukwa chiyani zili choncho? Imani pang'ono, konzaninso, sonkhanitsani mphamvu zanu, ndikusewera. Ndi chimodzimodzi m'moyo. Mukamva kulemera kwambiri kapena kupsinjika maganizo, musaope kupuma pang'ono. Panthawiyo, chitani china chake chomwe chimatonthoza maganizo anu.
| Njira zopumulira | Kufotokozera |
|---|---|
| Kusinkhasinkha kapena Zithunzi Zotsogozedwa | Ikani pambali maganizo anu ndipo yang'anani pa liwu limodzi kapena ganizo limodzi. Kapena yerekezerani kuti muli pamalo opanda phokoso (pagombe, m'nkhalango). |
| Kuchita masewera olimbitsa thupi popuma | Yang'anani mpweya wanu, sungani maganizo anu pa chinthu chimodzi. Pumirani pang'onopang'ono kudzera mu mphuno yanu, gwirani mpweya wanu kwa masekondi angapo, kenako pumirani pang'onopang'ono kudzera mu mphuno kapena pakamwa panu. Chitani izi kwa mphindi pafupifupi 20. |
| Kuyankha kwa Biofeedback | Mu izi, katswiri wa zamaganizo amakuphunzitsani momwe mungalamulire machitidwe achilengedwe a thupi lanu, monga kugunda kwa mtima wanu ndi kuthamanga kwa magazi. Mutha kugwiritsa ntchito njira izi kuti mudzitonthoze mukakhala ndi nkhawa. |
| Kusisita | Kulandira massage kuchokera kwa munthu wodalirika komanso wodziwa bwino ntchito yake kungakhale mpumulo waukulu kwa thupi ndi maganizo. |
Kupuma sikutanthauza "kungokhala pamenepo" kapena "kukhala waulesi." Ganizirani izi ngati chinthu chofunikira kuti mukhale ndi thanzi labwino, monga kudya ndi kugona.
Uthenga Wopita Nawo Kunyumba
- Umoyo wanu wamaganizo ndi wamtengo wapatali kwambiri. Kudziganizira nokha pa zimenezo ndi mphamvu yaikulu.
- Musayese kuchita chilichonse nthawi imodzi. Yambani ndi chinthu chaching'ono chomwe chili chosavuta kwa inu ndipo chikhale chizolowezi.
- Yesani maganizo oipa omwe amabwera m'maganizo mwanu. Si inu amene mukuwaganizira.
- Kukhala waluso, kuchita zinthu zomwe zimakusangalatsani, komanso kupumula si zinthu zapamwamba, ndizofunikira kwambiri kuti mukhale ndi moyo wathanzi.
- Ngati palibe chilichonse mwa izi chomwe chingakuthandizeni, ndipo chisoni chanu ndi nkhawa zanu zikukulirakulira, chonde musavutike nokha. Onetsetsani kuti mwaonana ndi dokotala wanu ndikumulankhula.
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