Kusintha chizolowezi? Mosavuta!

Mwina munamvapo kuti zimatenga masiku 21 kuti mupange kapena kusintha chizolowezi. Malinga ndi Baibulo lina - 60 masiku kapena miyezi isanu ndi umodzi. Kwenikweni sichoncho. Kafukufuku watsopano wanditsimikizira kuti zizolowezi zimatha kupangidwa mosavuta kapena kusinthidwa ngati mumvetsetsa momwe zimapangidwira komanso kudziwa momwe mungagwiritsire ntchito pochita.

Nthawi zambiri moyo umakhala ndi zochita zokha zomwe timachita popanda kuganiza, chifukwa timazibwereza tsiku lililonse. Kumbukirani - izi ndi zizolowezi zomwe zatha ngati mwazokha, mwa njira. Mwachitsanzo, mumayika makiyi m'thumba lomwelo, kapena tsiku lililonse la sabata mumasewera miyambo yam'mawa motsatizana. Mwinamwake muli ndi machitidwe angapo achizolowezi:

• Ukagwira ntchito bwanji mamawa.
• Chinthu choyamba chimene mungachite mukafika kuntchito.
• Pamene mukuyeretsa nyumba, sankhani zinthu zomwe zili m'sitolo.
• Mumaphunzitsidwa bwanji.
• Kodi mumatsuka bwanji tsitsi lanu.
• Kodi mumathirira bwanji zomera za m'nyumba?
• Pamene mukusonkhanitsa galu poyenda, dyetsani mphaka.
• Kodi mumagona bwanji ana anu usiku?

Ndi zina zotero.

Munakwanitsa bwanji kupanga zambiri ngati zinali zovuta? M'malo mwake, nthawi zambiri, timawamaliza mosazindikira ndikuzipanganso zokha. Amathandiza kupirira zinthu chikwi zambiri zimene ziyenera kuchitidwa m’moyo wonse. Popeza simuyenera kuganiza zochita zokha, zimamasula malingaliro anu kuti agwire ntchito zina. Chinyengo chothandiza kwambiri chomwe ubongo wathu wasintha kuti utipangitse kuchita bwino.

Zonse zinayamba ndi malovu

Tiyeni titembenuzire ku mbiri ya nkhaniyi ndikukumbukira zomwe wachita katswiri wamkulu wa sayansi ya zakuthambo waku Russia Ivan Pavlov. Pavlov analandira Nobel Prize mu Medicine mu 1904 "chifukwa cha ntchito yake pa physiology ya chimbudzi". Pophunzira njira za chimbudzi cha agalu, adapeza kuyankha kwa agalu ku zokopa zomwe nthawi zambiri zimatsagana ndi kudya - mwachitsanzo, kulira kwa belu kapena kuwona thireyi yomwe munthu wowadyetsa nthawi zambiri ankabweretsa chakudya. Zosonkhezera zakunja zimenezi zinachititsa kuti munthu atuluke m’malovu ngakhale kulibe chakudya chokha. Mwa kuyankhula kwina, galu wapanga reflex yokhazikika ku zokopa zakunja.

Chilichonse chimayenda motere:

Choyamba mumayika zinthu ziwiri palimodzi: cholimbikitsa (chakudya) ndi kuyankha (kutulutsa malovu):

Chokondoweza (chakudya) chimayambitsa kuyankha (kulowa malovu)

Kenako muwonjezere chilimbikitso chowonjezera:

Chilimbikitso 1 (chakudya) + cholimbikitsa 2 (belu) chimabweretsa kuyankha (kutulutsa malovu)

M'kupita kwa nthawi, mumachotsa chokondoweza choyambirira, ndipo chowonjezera chokhacho chidzabweretsa yankho:

Stimulus 2 (belu) imatsogolera kuyankha (kulowa malovu)

Apa mwina mukudabwa kuti izi zikukukhudzani bwanji. Kachitidwe ka mapangidwe a conditioned reflexes ndiye poyambira kumvetsetsa machitidwe ndi zizolowezi.

Tiyeni tione mmene kusuta fodya. Kodi zonsezi zimayambira pati?

Chisonkhezero 1 (kuona ndudu) kumapangitsa munthu kuyankha (kuyatsa ndi kusuta ndudu)

Kenako timawonjezera:

Kulimbikitsa 1 (kuona ndudu) + kulimbikitsa 2 (kumva kutopa) kumabweretsa kuyankha (kuyatsa ndi kusuta ndudu)

Ndipo pomaliza timapeza:

Chilimbikitso 2 (kukhumudwa) kumayambitsa kuyankha (yatsa ndi kusuta fodya)

Tsopano tiyeni tiwone zomwe tikudziwa tsopano za kupanga kapena kusintha zizolowezi.

1. Zochita zing'onozing'ono, zenizeni nthawi zambiri zimakhala chizolowezi.

Tiyerekeze kuti mwasankha kukhala ndi chizolowezi chochita masewera olimbitsa thupi ndikudziwuza nokha, "Ndichita masewera olimbitsa thupi kuyambira pano." Kukonzekera uku sikungakhale chizolowezi, chifukwa ntchitoyi imakhala yosamveka / yosamveka komanso yapadziko lonse lapansi.

Nanga bwanji «Ine ntchito katatu pa sabata»? Kale bwino pang'ono, koma osati mwachindunji mokwanira. "Ndidzayenda tsiku lililonse ndikaweruka kuntchito" ndikwabwino chifukwa ndi achindunji. Kapena motere: "Ndikafika kunyumba kuchokera kuntchito, chinthu choyamba chimene ndimachita ndikusintha zovala / nsapato zabwino ndikuyenda kwa mphindi 30."

2. Kufewetsa chochita kumawonjezera mwayi woti chikhale chizolowezi.

Mukangodziikira cholinga chaching'ono, chachindunji, yesani kufewetsa ntchitoyi kuti ikhale yosavuta kumaliza. Konzani nsapato ndi zovala zoyenera kwinakwake pakhomo la nyumbayo kuti muthe kuziwona mwamsanga mukabwerera kunyumba. Mukatero mudzakwanitsa kukwaniritsa cholinga chanu.

3. Zochita zokhudzana ndi kusuntha kwa thupi ndizosavuta kuzipanga chizolowezi.

Kuyenda n'kosavuta, koma ngati mukufunikira kupanga chizoloŵezi chogwira ntchito m'maganizo, monga kupatula nthawi m'mawa uliwonse mukafika ku ofesi, kuti mukonzekere ntchito zofunika kwambiri za tsikulo, muyenera kubwera ndi mtundu wina wa thupi. zochita zogwirizana nazo. Mwachitsanzo, ikani bolodi lapadera ndi chikhomo pafupi ndi malo anu antchito kuti mugwiritse ntchito kupanga ndondomeko.

4. Zizolowezi zomwe zimagwirizanitsidwa ndi zomveka komanso / kapena zowoneka ndizosavuta kupanga ndikuzisunga.

Chimodzi mwa zifukwa zomwe zimachititsa kuti anthu azikondana kwambiri ndi mafoni a m'manja ndi mafoni am'manja ndizomwe amapereka zizindikiro - kung'anima, phokoso kapena phokoso pamene uthenga kapena chenjezo lifika. Izi zimatengera chidwi chathu ndikuwonjezera mwayi woti titha kupanga reflex yokhazikika. Njira yabwino yosinthira chikhalidwe chomwe chilipo ndikupanga chatsopano kuti chilowe m'malo mwake.

Tinene kuti tsiku lililonse, pobwerera kunyumba kuchokera kuntchito, mumachita mwambo womwewo: kuvula, kutenga soda kapena mowa, kuyatsa TV ndikukhala pa sofa kutsogolo kwa chinsalu. Mukufuna kusiya kuwononga nthawi iyi, chifukwa musanayambe kuyang'ana mmbuyo, momwe ola limodzi kapena awiri adadutsa, ndipo simunadye chakudya chamadzulo, simunawerenge ndipo simunachite zochitikazo. Kodi kusintha chizolowezi? Muyenera kubwereranso kumayambiriro kwa kachitidwe kolimbikitsa/kuyankha ndikusintha yankho lomwe lilipopo ndi lina.

Umu ndi momwe zimachitikira:

Kulimbikitsa (kubwera kunyumba) kumayambitsa kuyankha (tenga koloko, kuyatsa TV, kukhala pampando)

Kuti musinthe machitidwe awa, sankhani zomwe mukufuna kusintha. Mwachitsanzo, mumafuna kuyenda mutangofika kunyumba. Njira yabwino ndiyo kukonzekera nsapato ndi zovala zomasuka kuti musinthe mumsewu. Chitani izi kwa masiku angapo ndi cholinga ndi kuzindikira, ndikupita kukayenda. Pakadutsa masiku asanu ndi awiri, mupanga mawonekedwe atsopano:

Kukondoweza (kupita kunyumba) kumayambitsa kuyankha (kusintha nsapato, kusintha zovala ndikuyenda)

Yesani. Ganizirani za chizolowezi chatsopano chomwe mungafune kuyamba kapena chomwe chilipo chomwe mukufuna kusintha. Kenako zindikirani cholimbikitsa ndi yankho. Onetsetsani kuti ntchitoyo ndi yaying'ono, yopepuka, yakuthupi, ndipo gwiritsani ntchito mawu omveka kapena owoneka ngati kuli kotheka. Yesetsani kwa sabata ndikuwona zomwe zikuchitika. Mudzadabwa kuti ndizosavuta bwanji kupanga kapena kusintha zizolowezi.

Gwero: Psychology Today