Tonsefe timati "zikomo" kapena "zikomo" kangapo patsiku, sichoncho? Zakhala gawo la moyo wathu watsiku ndi tsiku tsopano. Koma kwenikweni, ndi liti pamene munali oyamikira kwambiri munthu wina kapena chinthu china m'moyo wanu, ndipo munayima liti ndikuganizira za izi? Mwina simukukumbukira chilichonse nthawi yomweyo. Ndi zachilendo. Tiyeni tikambirane za izi mozama pang'ono lero.
Kodi kuyamikira kumeneku kumatanthauza chiyani kwenikweni?
Pali anthu ena omwe nthawi zonse amaganizira za zinthu zabwino m'moyo. Koma zoona zake n'zakuti, si zomwe zimagwirira ntchito aliyense. Malinga ndi Dr. Courtland Dahl, wofufuza ku yunivesite ya Wisconsin-Madison, chifukwa cha izi chikugwirizana ndi biology yathu ndi kusintha kwa zinthu. Iye anati, "Tinasintha kuti tipulumuke, m'malo mokhala osangalala. Chifukwa chake, m'mbiri, zatithandiza kupulumuka mwa kuyang'ana kwambiri zoopsa ndi zinthu zoipa m'moyo."
Koma zoopsa zazikulu zomwe tikukumana nazo masiku ano ndi mavuto omwe amabwera chifukwa cha kupsinjika maganizo . Monga kusowa tulo, kuvutika maganizo, matenda am'mimba, matenda a mtima ndi zina zambiri. Chifukwa chake chizolowezi choyamikirachi chingathandize kwambiri kuthana ndi zoopsazi.
Mwachidule, kuyamikira kumatanthauza kuzindikira zinthu zabwino m'miyoyo yathu ndikumvetsetsa momwe tinazipezera. Izi zikutanthauza anthu ena, makolo, abwenzi, kapena mphamvu yayikulu kumbuyo kwa zinthu zabwinozo. Kuchita izi kumatanthauza kuzindikira momwe mukumvera mumtima mwanu kapena kusonyeza kuyamikira ena kuchokera mumtima mwanu.
Mungaganize kuti izi ndi zanzeru kapena zopanda pake, koma pali zifukwa zambiri zoyesera chizolowezichi.
Kodi ubwino woyamikira uli pa thanzi la munthu ndi wotani?
Ubwino wa chizolowezichi tsopano watsimikiziridwa ndi sayansi. Kafukufuku wapeza kuti anthu omwe amayamikira nthawi zonse amakhala osangalala, amagona bwino, komanso amakhala ndi kutupa kochepa m'thupi lawo . Sikuti amangokhalira kuvutika maganizo, komanso amatha kuchira msanga atatha kuvulala kwambiri.
Mu kafukufuku wina, anthu omwe ali ndi vuto la mtima losawonetsa zizindikiro adapemphedwa kuti azilemba buku la kuyamikira tsiku lililonse. Chodabwitsa n'chakuti, patatha milungu 8, kuchuluka kwa C-Reactive Protein (CRP) yawo, chizindikiro cha kutupa, kunachepa kwambiri. Ngakhale kuti kafukufukuyu sakutsimikizira izi mwachindunji, akusonyeza kuti pali mgwirizano womveka bwino pakati pa kuyamikira ndi thanzi.
Kodi chimachitika ndi chiyani ku ubongo?
Palibe kafukufuku wochuluka pa zomwe zimachitika ku ubongo wathu tikamayamikira. Koma kafukufuku wina waung'ono, pogwiritsa ntchito functional magnetic resonance imaging (fMRI) scanner, adayang'anira momwe ubongo wa anthu umagwirira ntchito akamayamikira. Adapeza kuti anthu akamayamikira, amakhala otanganidwa kwambiri m'madera a ubongo okhudzana ndi chifundo komanso mgwirizano wa anthu .
Kafukufuku wina waukulu unakhudza anthu pafupifupi 300 omwe anali ndi matenda amisala. Gulu limodzi linalandira chithandizo chamaganizo chokha. Gulu lina linalemba za momwe akumvera pamodzi ndi chithandizocho. Gulu lachitatu linalemba makalata kwa anthu omwe anali kuwayamikira, pamodzi ndi chithandizocho. Zotsatira zake zinasonyeza kuti gulu lomwe linalemba makalata oyamikira linali ndi thanzi labwino la maganizo kuposa ena. Kusintha kumeneku kunapitirira milungu 12 pambuyo poti kafukufukuyu watha.
Chofunika ndichakuti, kuti munthu akhale woyamikira sikuyenera kukhala akumwetulira komanso osangalala nthawi zonse. Ndipotu, chizolowezichi n'chothandiza kwambiri kwa iwo omwe akukumana ndi zovuta kwambiri m'miyoyo yawo. Chifukwa ndi kuyamikira kumeneku komanso kulumikizana komwe tili nako ndi ena komwe kumatithandiza kuthana ndi zovuta.
Chabwino, kodi tingatani kuti tikhale ndi chizolowezi choyamikira?
Kuyamikira ndi luso lomwe tingathe kuchita ndikukhala nalo chizolowezi. M'malo mongoganizira za kuyamikira tsiku lililonse, anthu ambiri amaona kuti n'kothandiza kupatula nthawi yeniyeni yochitira izi. Mungayese njira imodzi kapena zingapo mwa izi.
| Njira | Kodi mungachite bwanji? |
|---|---|
| Kutchula zinthu zitatu kumapeto kwa tsiku | Usiku uliwonse musanagone, ganizirani zinthu zitatu zomwe mumayamikira. Ndipo chifukwa chake. Zingakhale zosavuta monga, "Lero ndikuyamikira kuti mnzanga walankhula nane chifukwa cha kundithandiza kwambiri." Kuchita izi ndi mnzanu wanu kungakhale kopindulitsa kwambiri paubwenzi wanu. |
| Kulemba kalata yoyamikira | Tengani cholembera ndikulemba kalata kwa munthu amene wawonjezera phindu pa moyo wanu (amayi, abambo, aphunzitsi, bwenzi). Lembani mwatsatanetsatane momwe mungathere. Chinthu monga, "Kodi mukudziwa momwe ndimayamikirira kuti munandithandiza tsiku limenelo?" Ngati n'kotheka, muwerengereni kalatayo. Idzawabweretseranso chisangalalo chachikulu. Ngati n'kovuta kutero, lembani kalatayo ndipo muisunge. |
| Kumvetsera/kuwerenga nkhani zoyamikira | Pali mabuku ambiri, ma podcasts, ndi TED Talks okhudza kuyamikira. Kungowerenga kapena kumvetsera chinthu chonga ichi kwa mphindi zochepa patsiku kudzayamba kusintha momwe mumaganizira. |
| Kupanga Bokosi Loyamikira | Pangani bolodi lokhala ndi zithunzi za anthu, zokumana nazo, ndi zinthu zomwe mumayamikira. Liyikeni pamalo omwe mumaliona nthawi zambiri, monga kukhitchini kapena ku ofesi yanu. Lidzakubweretserani chisangalalo nthawi iliyonse mukaliwona. |
| Kuchita ngati kusinkhasinkha | Miyambo ya tsiku ndi tsiku ndi yothandiza kwambiri. Mukhoza kupanga kusinkhasinkha kwanu kwa kuyamikira. Chomwe muyenera kuchita ndikukhala chete, kutseka maso anu kwa mphindi zochepa, ndikuyang'ana kwambiri zinthu zabwino m'moyo wanu, zazikulu ndi zazing'ono. |
Phatikizani zizolowezi zimenezi m'moyo wanu. Musayembekezere kusintha kwakukulu usiku umodzi. Koma pang'onopang'ono, mudzazindikira momwe chizolowezichi chingasinthire thanzi lanu la maganizo ndi thupi.
Uthenga Wopita Nawo Kunyumba
- Kuyamikira ndi luso lomwe tingaphunzire ndikukhala ndi chizolowezi. Limaphatikizapo zambiri kuposa kungonena kuti "zikomo."
- Chizolowezichi chili ndi ubwino womveka bwino pa thanzi lanu la maganizo ndi thupi, monga kugona bwino, kuchepetsa nkhawa, komanso kuchepetsa kutupa m'thupi.
- Simuyenera kukhala wosangalala nthawi zonse kuti muyamike. Ndipotu, chizolowezichi chingakhale champhamvu kwambiri panthawi zovuta pamoyo.
- Yambani ndi chinthu chosavuta, monga kuganizira zinthu zitatu zomwe mumayamikira tsiku limodzi kapena kulemba kalata kwa wina.
- Ngati mukuvutikabe kulamulira maganizo oipa, chisoni, ndi kukhumudwa komwe kumakubwereranibe ngakhale mutachita izi, musazengereze kulankhula ndi dokotala wanu za vutoli.
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