"Dokotala, dzichiritseni nokha": momwe akatswiri a zamaganizo amachitira ndi kupsinjika maganizo

Palibe amene amapewa kupsinjika maganizo ndi zotsatira zake. Zingakhale zovuta kwa akatswiri a zamaganizo kuti asamamveke bwino kusiyana ndi makasitomala awo, chifukwa amafunika kukhala ndi chifundo, kukhazikika maganizo, ndi kuika maganizo pa nthawi imodzi.

“Anthu amaganiza kuti katswiri aliyense wa zamaganizo ndi munthu amene ali ndi minyewa yachitsulo kapena wanzeru amene angathe kuwongolera mmene akumvera akafuna. Ndikhulupirireni, nthaŵi zina kumakhala kosavuta kwa ine kuthandiza ena kuposa ine ndekha,” akudandaula motero John Duffy, katswiri wa zamaganizo ndi mlembi wa Parents in Access: An Optimistic View of Parenting Teens.

Mutha kusintha

“Musanayambe kuvutika maganizo, muyenera kuzindikira kuti muli nako. Ndipo izi sizidziwika nthawi zonse. Ndimayesetsa kumvetsera zizindikiro za thupi langa, akutero John Duffy. Mwachitsanzo, mwendo wanga umayamba kunjenjemera kapena mutu wanga ukugawanika.

Kuti ndichepetse kupsinjika, ndimalemba. Ndimalembapo malingaliro ankhani, kusunga diary, kapena kungolemba manotsi. Kwa ine, izi ndizochita zolimbitsa thupi kwambiri. Ndimapita molunjika m'ntchito yolenga, ndipo mutu wanga umachotsedwa, ndipo kukangana kumachepa. Pambuyo pake, nditha kuyang'anitsitsa zomwe zikundivutitsa ndikupeza momwe ndingathanirane nazo.

Ndikumva chimodzimodzi ndikapita kokachita masewera olimbitsa thupi kapena kuthamanga. Ndi mwayi wosintha. ”

Mvetserani mmene mukumvera

Deborah Serani, katswiri wa zamaganizo ndi mlembi wa Living with Depression, amayesa kumvetsera thupi lake ndikulipereka zomwe likufuna panthawi yake. "Zomverera zimakhala ndi gawo lalikulu kwa ine: phokoso, fungo, kusintha kwa kutentha. Chida changa chopanikizika chimaphatikizapo zonse zomwe zimakhudza mphamvu: kuphika, kulima, kujambula, kusinkhasinkha, yoga, kuyenda, kumvetsera nyimbo. Ndimakonda kukhala pafupi ndi zenera lotseguka mumpweya wabwino, ndikusamba ndi lavenda wonunkhira komanso kapu ya tiyi ya chamomile.

Ndimangofunikira nthawi yanga, ngakhale zitanthauza kukhala ndekha mgalimoto kwa mphindi zingapo, ndikutsamira pampando wanga ndikumvetsera jazi pawailesi. Mukandiwona chonchi, musandiyandikire.”

Dzikondweretseni okha

Jeffrey Sumber, psychotherapist, wolemba, ndi mphunzitsi, amayandikira kupsinjika mwanzeru…komanso nthabwala. “Ndikakhala ndi nkhawa, ndimakonda kudya bwino. Chiyenera kukhala chakudya chopatsa thanzi. Ndimasankha mosamala zinthu (zonse ziyenera kukhala zatsopano!), Dulani mosamala, pangani msuzi ndikusangalala ndi mbale yophika. Kwa ine, njirayi ikufanana ndi kusinkhasinkha. Ndipo nthawi zonse ndimatulutsa foni yamakono yanga, ndikutenga chithunzi cha mbale yomalizidwa ndikuyiyika pa Facebook: (bungwe lochita zinthu monyanyira loletsedwa ku Russia) lolani anzanga azindichitira nsanje.

Jambulani malire

Ryan Howes, yemwe ndi katswiri wa zamaganizo anati: - Ndimayesetsa kuyamba ndi kutsiriza magawo pa nthawi yake kuti pakhale kusiyana kwa mphindi khumi. Panthawi imeneyi, ndimatha kulemba, kuyimba foni, kudya zokhwasula-khwasula ... kapena kungopuma ndikusonkhanitsa malingaliro anga. Mphindi khumi sizitali, koma ndizokwanira kuti muchiritse ndikukonzekera gawo lotsatira.

Inde, sizotheka nthawi zonse kutsatira lamuloli. Ndi makasitomala ena, nditha kukhala nthawi yayitali. Koma ndimayesetsa kumamatira ku ndondomekoyi, chifukwa pamapeto pake zimandipindulitsa - choncho makasitomala anga.

Kunyumba, ndimayesetsa kusiya ntchito: ndimasiya mapepala anga onse, diary, foni yochitira bizinesi muofesi kuti pasakhale chiyeso chophwanya boma.

Tsatirani miyambo

“Monga katswiri wa zamaganizo ndiponso mayi wa ana asanu ndi mmodzi, ndimalimbana ndi kupsinjika maganizo kuposa mmene ndikanafunira,” akuvomereza motero katswiri wa zamaganizo ndi katswiri wa zamaganizo Christina Hibbert. Koma kwa zaka zambiri, ndaphunzira kuzindikira zizindikiro zake ndi kuthana nazo ndisanachite mantha. Ndakonza moyo wanga kuti kusadabwitsidwe ndi kutopa komanso kutopa. Zochita za m’maŵa, kuŵerenga Baibulo, kusinkhasinkha, kupemphera. Chakudya chopatsa thanzi chopatsa thanzi, kotero kuti mphamvu ndi yokwanira kwa nthawi yayitali. Kugona bwino (pamene ana amalola).

Ndimaonetsetsanso kuti ndimapatula nthawi yopuma masana: kugona kwakanthawi, kuwerenga masamba angapo, kapena kungopumula. Kuti ndichepetse kupsinjika m'thupi langa, ndimapita kutikita minofu kwambiri kamodzi pa sabata. Ndimakondanso kusamba kotentha tsiku lozizira.

Sindiona kupsinjika ngati vuto. M'malo mwake, ndi nthawi yoti muyang'anenso moyo wanu. Ngati ndili wosamala kwambiri, ndimakhala wofuna kuchita zinthu mosalakwitsa chilichonse, ndiye kuti ndimaganiziranso za udindo wanga. Ngati ndikhala wokwiya komanso wosakonda, ichi ndi chizindikiro chakuti ndikuchita mopambanitsa. Ichi ndi chizindikiro cha alamu: tenga nthawi, khalani wodekha, yang'anani pozungulira, mverani moyo.

Muziganizira kwambiri zochita

Kodi mungatani ngati kupanikizika kukulepheretsani kuganiza bwino? Wothandizira Joyce Marter amagwiritsa ntchito njira kuchokera ku zida za Alcoholics Anonymous: «Ali ndi lingaliro ili -» chinthu chotsatira choyenera. Ndikapanikizika ndi nkhawa, ndimalephera kudziletsa. Kenako ndimachita zinthu zopindulitsa, monga kuyeretsa malo anga antchito kuti ndikhale womasuka. Ziribe kanthu kuti zochita zanga zotsatirazi zidzakhala zotani. Ndikofunikira kuti zithandizire kusintha, kuchotsa malingaliro pazokumana nazo. Nditangoyamba kuzindikira, nthawi yomweyo ndimafotokoza ndondomeko: zomwe ziyenera kuchitika kuti zithetse vuto la nkhawa.

Ndimachita zinthu zauzimu: kupuma kwa yoga, kusinkhasinkha. Izi zimakuthandizani kuti mukhazikitse malingaliro osakhazikika, osaganizira zakale ndi zam'tsogolo, ndikudzipereka kwathunthu ku mphindi yomwe ilipo. Kuti ndikhazikitse mtima wonditsutsa wamkati, ndimanena mwakachetechete mawu akuti, “Ndine munthu chabe. Ndichita zonse zomwe ndingathe. " Ndimachotsa zinthu zonse zosafunikira ndipo ndimayesetsa kupatsa ena zinthu zomwe sindingathe kuchita ndekha.

Ndili ndi gulu lothandizira - anthu apamtima omwe ndimagawana nawo malingaliro anga ndi zochitika zanga, kwa omwe ndimawapempha thandizo, malangizo. Kudzikumbutsa ndekha kuti nkhawa imabwera ndikutha. "Izinso zidzapita". Pomaliza, ndimayesetsa kuchotsa zomwe ndakumana nazo, kuti ndiphunzire vutoli mosiyanasiyana. Ngati si nkhani ya moyo ndi imfa, ndimayesetsa kuti ndisakhale wovuta kwambiri: nthawi zina nthabwala zimathandiza kupeza njira zosayembekezereka.

Palibe amene angapewe kupsinjika maganizo. Zikatipeza, timamva ngati tikuukiridwa mbali zonse. Ndicho chifukwa chake ndikofunikira kuti muzitha kugwira nawo ntchito mwaluso.

Mwina mungagwiritse ntchito njira zomwe tafotokozazi. Kapena mwina mudzalimbikitsidwa ndi iwo ndikupanga chitetezo chanu ku mikuntho yauzimu. Njira imodzi kapena imzake, ndondomeko yokonzedwa bwino ndi "airbag" yabwino yomwe idzapulumutse psyche yanu mukakumana ndi nkhawa.