Njira 5 zophunzirira kuvomereza kulakwa kuntchito ndi kunyumba pogwiritsa ntchito njira yolingalira

Zitonzo. Berk! Sindikudziwa anthu ambiri omwe amawakonda kapena kuwavomereza. Kodi mumakonda zitonzo? Ine ayi! Nthawi zonse ndi chakudya chowawa kuti chigayidwe.

Kumbali ina, palibe kukayikira kuti kudzudzula ndi ndemanga zotsutsa zingatithandizenso kukula. Ndemanga zokhala ndi zolinga zabwino, zolingalira bwino zimatithandiza kukulitsa malingaliro athu ndi kupewa zochititsa khungu.

Pokhapokha mutakhala ngati hermit, ndizosatheka kupeŵa ndemanga zotsutsa ndi zolakwa. Kaya mukonde kapena ayi, izi ndi mbali ya zochitika za munthu. Kukhalapo kumatipatsa mlingo watsiku ndi tsiku wa izo.

Mosiyana ndi zimenezi, masukulu ambiri oganiza bwino amaona chitonzo kukhala chopereka mwayi wophunzira kwambiri.

Kukula kowawa kapena kukula?

Kodi tingaphunzire bwanji kuvomereza mlandu? Ndipo njira yolingalira bwino imagwira ntchito yotani pochita izi?

Robin Sharma, wolemba komanso mlangizi wa utsogoleri, adanena m'mbuyomu kuti: "Kulakwa kungathe kutipweteka kapena kutikulitsa. “

M'nkhaniyi, tiwona mwayi wosiyanasiyana womwe umaperekedwa chifukwa chodzudzula ife. kukula. Ineyo pandekha ndimawona kuti kulingalira ndi njira yabwino kwambiri yomwe imandithandiza kuvomereza kulakwa ndi chidwi. Ku

Njira imeneyi imandithandiza kuthana ndi zokwawa - komanso zodziwikiratu - zomwe zimadziwika kuti ndewu-ndi-kuthawa zomwe zimayambitsa chipongwe.

Palibe kukayika kuti kuwona chithunzi china cha ine ndekha m'mawu a anthu ena adachita, mwa ine, ngati chothandizira champhamvu kwambiri chakukula.

Chifukwa chake ndimatha kuzindikira ndikumvetsetsa zinthu za umunthu wanga zomwe ndingakhale wopanda chidwi nazo popanda izi.

Pazaka zingapo zapitazi, pakhala mikangano yayikulu ndi zolemba zofufuza zomwe zikutuluka pakati pa akatswiri oyang'anira ndi masukulu otsogola apamwamba a momwe angaperekere ndikulandila mayankho ovuta.

Pogwiritsidwa ntchito mozindikira, amatsogolera kukula ndi chitukuko. Kumbali inayi, ngati sanalukidwe mwachidwi komanso osagwirizana ndi chithandizo chachifundo, amatha kukhala ndi zotsatira zosiyana.

Kodi mawu otukwanawo amayamba bwanji?

Ndiroleni ndikufunseni mafunso ochepa osavuta koma aumwini. Kodi munayamba mwazindikirapo njira yomwe imayambika mukalandira chidzudzulo? Ndizosangalatsa kwambiri. Ndipo sayansi yakwanitsa kupereka mafotokozedwe.

Zingakhale zodabwitsa kudziwa kuti zifukwa zomwe zimayambitsa kukaniza mlandu ndizokhazikitsidwa bwino. M'malo mwake, ndemanga yovuta ikangoperekedwa, mbiri yathu yachilengedwe imatipangitsa kuti titseke zotsekera.

Ubongo wathu umakonzedwa kuti utiteteze ku chitonzo pamene umachita ndi mantha akale okhudzana ndi kupulumuka, monga kuopa kutsatiridwa ndi fuko.

Choncho musataye mtima: Zingakhale ntchito zamakemikolo za ubongo, kuposa kudzikuza, zomwe zimakupangitsani kuphulika m'malo mokhala chete ndi kumvetsera zitonzo zomwe zimaperekedwa kwa inu.

Izi zimagwirizana kwambiri ndi zomwe ndakumana nazo. Ndinazindikira kuti ndikakumana ndi zonena zoipa, malingaliro anga amakhala obisika. Ndimakhala wotengeka ndipo kawonedwe kanga ka dziko lapansi ndi luso langa amakhala ochepa.

Ndimadzikayikira ndekha. Ndili ndi chithunzi chojambula ndikuchiwona m'maso mwa aliyense. Sizosangalatsa. N’kuthekanso kuti nthawi zina mungakwiye, kukwiyira kapena kukwiya.

Choncho n’zoonekeratu kuti zitonzo zimatha kuyambitsa maganizo amphamvu mwa aliyense wa ife, ndipo zimenezi mosasamala kanthu za zolinga zenizeni za munthuyo. Kodi anthu amene amakudzudzulani nthawi zonse amakhala ndi maganizo abwino?

Izi mwina sizili choncho, koma tiyeni tikhale ndi malingaliro otseguka pakadali pano. Chowonadi ndi chakuti, ambiri aife sitikhala ndi zolinga zokwanira za anthu omwe amatitsutsa tikamva ndemanga zawo.

Kodi luso la kulingalira lingakupangitseni bwanji kuvomereza kulakwa?

Choyamba, tiyeni tione zimene sayansi imatiuza. Ruby Wax, wolemba komanso katswiri wa njira yotchedwa mindfulness, akulemba m'buku lake logulitsidwa kwambiri Dziko Latsopano Latsopano, “Kulingalira kumayamba mbali ya dongosolo lamanjenje imene imalamulira kachitidwe ka ‘kupuma ndi kagayidwe ka chakudya’;

Njira imeneyi imapangitsa kuti magazi aziyenda kumadera ena a ubongo omwe amakhudza maganizo athu, monga hippocampus, anterior cingulate cortex, ndi lateral cortex ya prefrontal cortex. Mtima wathu umagunda pang’onopang’ono, kupuma kwathu kumatsika, ndipo kuthamanga kwa magazi kumatsika. “

Neurology imatiuza kuti kusinkhasinkha ndi kulingalira kumatha kukulitsa imvi m'malo osiyanasiyana a ubongo. Pali magawo awiri a ubongo omwe amapindula makamaka pogwiritsa ntchito kusinkhasinkha ndi kulingalira: anterior cingulate cortex (CCA) ndi hippocampus.

CCA ili ndi udindo wodzilamulira. Hippocampus imalumikizidwa ndi kutengeka, kudziwonera, kudziyang'anira komanso chifundo.

Zikuoneka kuti kulingalira kumakhala ndi luso lokulitsa ndi kuyambitsa mbali za ubongo zomwe sizimangokuthandizani kuti musachite, kuyankha mwachidwi, kapena kudziteteza pamene mvula ikugwa, koma mumaphunziranso kufufuza ndi kuphunzira kuchokera ku zenizeni.

Njira 5 zogwiritsira ntchito kulingalira kuti muphunzire kuvomereza kulakwa

1. Imani ndi kupuma

Mukapuma kwambiri, mumalumikizananso ndi thupi lanu. + Nthawi yomweyo unamera mizu + ndipo unameranso mizu padziko lapansi.

Mukalandira mlandu, zimatha kuyambitsa kupanga mahomoni opsinjika maganizo, cortisol, omwe amachepetsa kawonedwe kanu padziko lapansi ndikukupangitsani kuti muzitha kumenyana kapena kuthawa. Izo zimakupanga iwe wakhungu.

Mwadzidzidzi, munthu amene akulankhula nanu amakhala pangozi yakupha yomwe iyenera kuthetsedwa kapena kupeŵedwa.

Monga timanenera nthawi zambiri, kupuma pang'ono kumatha kusintha.

2. Chedweraniko pang'ono

Nthawi zambiri timadzipinda, timadzitchinjiriza, ndi kukana chitonzo. Komano, kulingalira kungatithandize kukulitsa ndi kulimbikitsa mbali za ubongo zomwe zimatilola kupuma, kuchepetsa, kuyamwa, ndi kupuma.

Ndizodabwitsa kwambiri kuzindikira mphamvu yomwe kungochepetsa pang'onopang'ono kungakhale nayo. Kuchedwerapo kudzakuthandizani makamaka kupeŵa kunena kapena kuchita zinthu zimene munganong’oneze nazo bondo mwamsanga.

Ndipo tsopano popeza mwatha kuletsa chikhumbo chanu chofuna kuteteza munthu amene akukuimbani mlandu, zotheka zatsopano zimakutsegulirani.

3. mvetserani

Choyamba tsopano mutha kuchepetsa pang'onopang'ono ndipo mophweka, poyamba, bwerezani ndemanga zomwe zikufunsidwa kwa wolemba wawo. Kachitidwe kakang'ono kakang'ono ka kulingalira kotereku kumatha kubereka zodabwitsa.

Izi zimakuthandizani kuti muzitha kuyang'anira luso lanu loganiza bwino. Tsopano ndi zotheka kuti mufotokoze mfundo zomwe zaperekedwa kwa inu m'malo momangoyang'ana zomwe mwachita kale.

Nthawi zambiri zimakhala zosatheka kuti timve zomwe munthuyo akutiuza, chifukwa tili kale pakati pa masomphenya opapatiza omwe amatiyika pankhondo kapena kuthawa.

Kumbali ina, ngati mungathe kupuma, dikirani, ndi kumvetsera, zotsatira zake zidzakhala zodabwitsa. Mudzamva mwadzidzidzi zomwe munthu wina akunena kwa inu.

4. Yang'anani yankho lanu mosamala

Kulingalira ndi njira yokhalapo pakusankha komwe kumakupangitsani kuti muzichita mwaukali kapena ayi. Ngati mukhala ndi chidwi chozama ndi momwe mukumvera mumtima, mudzatha kuchilamulira nthawi yomweyo.

Malingana ndi Ruby Wax, "ofufuza a UCLA apeza kuti pamene anthu azindikira 'mkwiyo' wawo ndikuwutchula kuti 'mkwiyo,' amygdala, mbali ya ubongo yomwe imatulutsa maganizo oipa, imakhala pansi. “

Mukatha kuwona momwe mumachitira ndi zomwe zili, nthawi yomweyo mumayamba kuwasokoneza. Izi zimatha kukukumbutsani kuti ndinu ochulukirapo kuposa momwe mumamvera.

Kuyambira pamenepo mumatha kupitilira zonsezi, kuyang'ana kwambiri ntchito zanu zanzeru kwambiri, ndikuziyambitsa.

5. Taonani mwatsatanetsatane

Kudziwa zonse zomwe mukuchita, kupuma kwanu, kupuma kwanu moganizira, kumvetsera kwanu…

Pakuchita izi, mumayang'ana maziko olimba kuti mudzikhazikike bwino musanayambe kugawa ndemanga zovuta ndikuwunika kulondola kwake. Kusamala kukutsogolerani munjira iyi.

Mukangoyamba njirayi, mumayendetsa mphamvu zanu ndi chidwi chanu m'njira yabwino ndikuchotsa nkhawa kuchokera ku mayankho anu omwe amangochitika mwadzidzidzi. Tsopano mudzatha kulingalira bwino za munthu amene akulankhula nanu ndi udindo wake.

Zidzadziwikiratu kwa inu ngati uyu mwina ali ndi zomwe mungakwanitse. Ndiyeno chitonzocho chingakhaledi maziko abwino!

Kodi mumakulitsa bwanji luso lanu lochita kukumbukira?

Kutsatira masitepe a 5 kukumbukira si ntchito yophweka. Ndimazindikira zovuta zake bwino. Kuthetsa machitidwe aukali ndi mobwerezabwereza omwe timakumana nawo pamene tikuopsezedwa kumafuna khama ndi kuyeserera kwambiri.

Komabe, nali nsonga yaying'ono yamtengo wapatali. Imodzi mwa njira zothandiza kukulitsa luso lanu lochita kulingalira ndikuyamba ndi kusinkhasinkha.

Kusinkhasinkha ndi kulingalira ndi zinthu ziwiri zofanana kwambiri. Mukamasinkhasinkha, mumadzikhazika mtima pansi podalira bata lanu lamkati. Gawo losinkhasinkha latsiku ndi tsiku litha kukuthandizani kuti musamangoyang'ana bata lamkati pamene malingaliro akuyesera kulanda.

Kwa ine, kusinkhasinkha ndi njira yowonjezerera mabatire anga omwe amatha kupanga malingaliro anga. Onani mndandanda wathu apa womwe ungakuthandizeni kudziwa momwe mungapangire kusinkhasinkha kukhala chizolowezi chatsiku ndi tsiku.

Njira yolingalira bwino pantchito komanso kunyumba

Muzochitika zamaluso, zingakhale zofunikira kwambiri kukwaniritsa njira iyi yoganizira. Muyenera kuvomereza kutsutsidwa ndikuchitapo kanthu ngati mukufuna kukhala ndi ubale wodalirika ndi anzanu.

Kukhoza kwanu kutenga mlandu, monga mtsogoleri, kungakhudze chikhalidwe chonse cha bungwe lanu. Kodi muwawasa kapena mukutalika? Yankho lidzakhala lotsimikiza za tsogolo la bizinesi yanu.

Ndakhala ndikugwira ntchito m'mbuyomu m'bungwe lomwe linali ndi mantha. Chimodzi mwazoyambitsa matendawa chinali chakuti manijala wathu sanathe kunyozedwa popanda kubwezera chilango. Mtengo wake unali wochuluka. Thupi limatha kukomoka tsiku lina.

Palibe kukayikira kuti kupempha chidzudzulo n'kofunika kwambiri pa chikhalidwe ndi chikhalidwe cha chikhalidwe chomwe mumakulitsa. Mchitidwewu umasonyezadi kudzichepetsa kwinakwake ndipo amapereka chilolezo kwa aliyense kuti akhale wolakwa komanso munthu.

Ndipo ichi chidzakhala chofunikira pakupulumuka kwa ntchito yanu, kaya gulu lanu ndi lachipembedzo, lopanda phindu, bizinesi yamsika, gulu la rock, kapena gulu lina lililonse.

Njira zoganizira izi ndizothandizanso kunyumba. Ine ndikutsimikiza inu munazindikira izo. Nthawi zomwe ndakwanitsa kusalankhula zopanda pake popatula nthawi yopumira pamaso pa chitonzo ndi zosawerengeka.

Kusamala komanso kutha kulandira mlandu ndi chisomo mosakayikira ndi maluso ofunikira kwambiri omwe mungakhale nawo. Kungochita masitepe asanu awa amalingaliro oganiza bwino kudzakuthandizani kuti mukhale ndi chidaliro chochulukirapo, kugwirizana kwambiri, komanso kuthekera kwakukula ndi mnzanuyo.

Nthawi zonse sindimakonda zomwe ndikuuzidwa koma 90% ya nthawi zomwe zowona zimamaliza kundiuza kuti winayo anali wolondola. Ndizovuta kukana zodziwikiratu.

Kaya tifune kapena ayi, mlandu ndi mbali ya moyo. Nthawi ina mukauzidwa, ganizirani za magawo asanu awa a kulingalira. Mungadabwe kuzindikira kuti mukamaganiziranso, pang'onopang'ono, ndikukhala ndi nthawi yopuma musanayang'ane nazo, zotsatira zake siziri zomwe mukuganiza kuti ziri nkomwe. Ayi, simudzafa nazo. M'malo mwake, mwina mudzapindula nacho.