Kuyambira nthawi yomwe mumadzuka m'mawa, mauthenga, maimelo, misonkhano yamavidiyo... mauthenga okukumbutsani za msonkhano wamavidiyo kachiwiri... Kodi mumagwira ntchito ndi ukadaulo mwanjira imeneyi? Nthawi zina, kodi zonsezi zimakupangitsani kumva kuti mwatopa, mukupsinjika maganizo, komanso mukuda nkhawa? Timatcha izi kuti "mbali yamdima" ya ukadaulo. Zingakhudze kwambiri thanzi lanu lamaganizo ndi lakuthupi. Koma musadandaule, titha kuchotsa vutoli, kutanthauza kuti, kupewa kutopa mutagwira ntchito. Njira imodzi yabwino kwambiri yochitira zimenezo ndi kudzera mu 'Mindfulness'.
Measuring stress
Check your stress levels
Mwachidule, kodi 'Kusamala' n'chiyani?
'Kusamala' ndi chinthu chosavuta kwambiri. Mu Chisinhala, limatanthauza "kusamala" . Limatanthauza kulabadira zomwe mukumva komanso zomwe mukuchita pakadali pano popanda kuweruza. Tangoganizani kuti mukupuma, ndikulabadira zomwe zikuchitika pamene mukupuma ndi kutulutsa mpweya. Kudzera mu zinthu zosavuta ngati izi, titha kuchepetsa kupsinjika kwa ukadaulo ndikugwira ntchito bwino, mosangalala, komanso molamulira.
Kusamala ndi njira yamphamvu kwambiri yochitira zinthu m'maganizo yomwe imakuphunzitsani kusunga malingaliro anu pamalo amodzi ndikukhala ndi moyo munthawi ino.
Kodi kafukufuku watsopano akunena chiyani pankhaniyi?
Kafukufuku waposachedwapa adafufuza ngati kusamala kapena kudzidalira pa digito ndikofunikira kwambiri poteteza ku zotsatira zoyipa za ukadaulo kuntchito ( stress , anxiety, FOMO, ndi chizolowezi cha ukadaulo).
Mwa ogwira ntchito 142 omwe adachita nawo kafukufukuyu, 73% anali ndi nkhawa yochepa kapena yapakati. Oposa 21% anali ndi nkhawa yayikulu kapena yayikulu kwambiri. Zotsatira zake zawonetsa momveka bwino kuti, ngakhale titadalira kwambiri ukadaulo, kusamala ndikofunikira kwambiri kuti titeteze ku nkhawa, nkhawa, ndi zotsatirapo zina zoyipa zomwe zimabwera chifukwa cha izi.
Mutha kumvetsetsa izi bwino kuchokera pa tebulo ili m'munsimu.
| Zotsatira zoyipa za ukadaulo | Thandizo la 'Mindfulness' |
|---|---|
| Kupsinjika maganizo Kutopa ndi ntchito komanso kuzunguzika mutu. | Zimatonthoza maganizo, zimazindikira chomwe chimayambitsa nkhawa, ndipo zimakupatsirani mphamvu zothana nazo. |
| Nkhawa Kuopa nthawi zonse za tsogolo ndi zinthu zomwe sizikuyenda bwino. | Zimathandiza kuchepetsa mantha ndi nkhawa zosafunikira mwa kungoganizira za nthawi yomwe ilipo yokha. |
| Kudzaza zinthu mopitirira muyeso Kutopa ndi kulandira maimelo ndi mauthenga nthawi imodzi. | Amakuphunzitsani kuyang'ana kwambiri pa ntchito imodzi imodzi. Mwanjira imeneyi, simudzasokonezedwa. |
| Kuopa Kusowa (FOMO) Ndikuopa kuti ndiphonya zomwe ena akuchita akamagwira ntchito kutali. | Zimakuthandizani kukhala okhutira ndi komwe muli komanso zomwe mukuchita. Zimathandiza kuchepetsa kuganiza molakwika za ena. |
Natural Pain and Sleep Wellness Care
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Check Availability →Kodi mungagwiritse ntchito bwanji kusamala muzochita?
Ngakhale mabungwe otchuka kwambiri padziko lonse lapansi tsopano akuchita mapulogalamu a Mindfulness kuti athandize antchito awo kukhala ndi thanzi labwino m'maganizo . Mwachitsanzo, Google yayambitsa pulogalamu yotchedwa "Search Inside Yourself."
Momwe Mungatumizire Imelo Yolondola
Chinthu chimodzi chothandiza kwambiri chomwe chimaphunzitsidwa mu pulogalamuyi ndi 'kukumbukira imelo'. Zimatanthauza:
1. Choyamba, lembani imelo yomwe mukufuna kutumiza.
2. Musanakanikize batani la Tumizani, pumirani mpweya katatu mozama.
3. Tsopano werenganinso imeloyo.
4. Ganizirani kuti, "Kodi wolandira imelo iyi adzamva bwanji akaiwerenga?"
5. Kodi zomwe mukufuna zikumveka bwino? Kapena pali zolakwika zilizonse pa mawu? Sinthani ngati pakufunika kutero ndipo zitumizeni.
Tangoganizirani mavuto angati kuntchito omwe angachepe ndi chinthu chosavuta ngati ichi.
"Mphindi imodzi" msonkhano usanachitike
Chinthu china chomwe chimachitika mu bungwe ndichakuti msonkhano uliwonse usanayambe, aliyense amatenga mphindi imodzi kuti aganizire kupuma kwake, kaya maso ake atatsekedwa kapena atatsegulidwa. Izi zimatchedwa "mphindi zoti afike." Ndiko kuti, kukonzekera kufika pamsonkhano osati mwakuthupi kokha, komanso m'maganizo. Kodi kachinthu kakang'ono aka kangawonjezere bwanji chidwi ndi bata panthawi ya msonkhano?
Zochita Zosavuta Zoganizira Zomwe Mungachite Nokha
Ngakhale ofesi yanu itakhala kuti ilibe mapulogalamu amtunduwu, mutha kuchita izi nokha.
- Mvetserani thupi lanu: Mukamagwira ntchito pa kompyuta, tengani kamphindi kuganizira zomwe mukumva m'thupi lanu. Kodi msana wanu ukupweteka? Kodi maso anu atopa? Kodi mapewa anu akugwedezeka? Dziwani zimenezo.
- Chepetsani zosokoneza za digito: Tsekani mapulogalamu ndi mawindo onse osafunikira mukamagwira ntchito. Zimitsani zidziwitso pafoni yanu. Chitani ntchito imodzi yokha nthawi imodzi.
- Bwererani mpweya wanu: Mukamva kutopa kwambiri komanso kupsinjika maganizo, siyani zomwe mukuchita kwa kanthawi ndipo pumirani mpweya wozama pang'ono. Yang'anani mpweya wotuluka ndi wotuluka. Chitani izi kwa masekondi ochepa chabe.
- Chepetsani foni yanu: Letsani zidziwitso zonse kuchokera ku pulogalamu iliyonse. Mukafika kunyumba madzulo, khalani ndi chizolowezi chopewa kugwiritsa ntchito ukadaulo.
- Dzifunseni mafunso: Masana, dzifunseni kuti, "Kodi ndikumva bwino m'maganizo mwanga?" "Ndikumva bwanji mwakuthupi?"
Zinthu izi n'zosavuta kuyamba nazo. Khalani pampando, tsekani maso anu, ndipo ingoyang'anani pa kupuma kwanu. Ndicho chiyambi. Koma kumbukirani, ngati kupsinjika maganizo ndi nkhawa izi zili zovuta kuzilamulira, ndikofunikira kuonana ndi dokotala wa banja lanu kuti akupatseni upangiri m'malo movutika nokha.
Uthenga Wopita Nawo Kunyumba
- Kupsinjika maganizo ndi vuto lenileni lomwe lingakhudze thanzi lanu la maganizo ndi thupi.
- Kusamala ndi njira yamphamvu komanso yosavuta yothanirana ndi kupsinjika maganizo kumeneku.
- Izi zikutanthauza kulabadira nthawi yomwe ilipo, popanda kuweruza kulikonse.
- Maseŵero osavuta monga kuyang'ana kwambiri mpweya wanu ndi kupuma pang'ono panthawi ya ntchito kungathandize kwambiri.
- Ngati nkhawa yanu ndi yaikulu kapena yovuta kuithetsa, musazengereze kupita kwa dokotala kuti akakupatseni upangiri wa akatswiri.
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