Momwe kulira kosatha kumawonongera miyoyo yathu

Kodi munayamba mwadzifunsapo chifukwa chake anthu amadandaula? N’chifukwa chiyani ena amangosonyeza kusakhutira mwa apo ndi apo, pamene ena nthaŵi zonse samatero? Kodi “kudandaula” kumatanthauza chiyani?

Katswiri wa zamaganizo Robert Biswas-Diener amakhulupirira kuti kudandaula ndi njira yosonyezera kusakhutira. Koma momwe anthu amachitira komanso kangati ndi funso lina. Ambiri aife timakhala ndi malire ake odandaula, koma ena a ife timakhala nawo kwambiri.

Chizoloŵezi chong'ung'udza makamaka chimadalira kukhoza kulamulira zochitika. Munthu akasowa chochita, nthawi zambiri amadandaula za moyo. Zinthu zina zimakhudzanso: kupirira m'maganizo, zaka, chilakolako chopewa kunyozedwa kapena "kusunga nkhope".

Palinso chifukwa china chomwe sichimakhudzana ndi zochitika zenizeni: kuganiza kolakwika kumapanga chilichonse chomwe chimachitika mwakuda. Chilengedwe chimagwira ntchito yaikulu pano. Kafukufuku akusonyeza kuti ana a makolo amene ali ndi maganizo oipa amakula ndi maganizo ofanana a m’dzikoli ndipo amayambanso kumangokhalira kulira ndi kudandaula za tsoka.

Mitundu itatu ya madandaulo

Kawirikawiri, aliyense amadandaula, koma aliyense ali ndi njira zosiyana zochitira.

1. Kudandaula kosalekeza

Aliyense ali ndi mnzake mmodzi. Odandaula amtunduwu amangowona mavuto okha ndipo samathetsa. Chilichonse chimakhala choyipa kwa iwo, mosasamala kanthu za momwe zinthu zilili komanso zotsatira zake.

Akatswiri amakhulupirira kuti ubongo wawo umakhala wolumikizidwa kale ndi malingaliro oyipa, chifukwa chizoloŵezi chowona dziko lapansi mu kuwala kwachisoni chakula kukhala chizoloŵezi chokhazikika. Zimenezi zimakhudza maganizo ndi thupi lawo ndipo n’zosapeŵeka kuti zimakhudzanso ena. Komabe, odandaula nthawi zonse sakhala opanda chiyembekezo. Anthu omwe ali ndi malingaliro otere amatha kusintha - chinthu chachikulu ndi chakuti iwo eni amachifuna ndipo ali okonzeka kudzigwira okha.

2. "Kukhazikitsanso Steam"

Cholinga chachikulu cha odandaula otere chagona pa kusakhutira ndi maganizo. Amangodziganizira okha komanso zokumana nazo zawo - makamaka zoyipa. Kuwonetsa kukwiya, kukwiyitsa kapena kukwiyira, amadalira chidwi cha omwe amalankhula nawo. Ndikokwanira kuti amvetsere ndi kumvera chisoni - ndiye kuti amamva kufunika kwawo. Monga lamulo, anthu otere amakana malangizo ndi mayankho omwe akufuna. Safuna kusankha chilichonse, amafuna kuzindikirika.

Kutulutsa nthunzi ndi kulira kosalekeza kumakhala ndi zotsatira zofananira: zonse zimakhumudwitsa. Akatswiri a zamaganizo adayesa maulendo angapo, kuwunika momwe ophunzirawo amakhalira asanadandaule komanso pambuyo pake. Monga momwe amayembekezera, awo amene anafunikira kumvetsera madandaulo ndi kung’ung’udza ananyansidwa. Chochititsa chidwi n’chakuti odandaulawo sanamve bwino.

3. Madandaulo olimbikitsa

Mosiyana ndi mitundu iwiri yapitayi, dandaulo lolimbikitsa limakhala ndi cholinga chothetsa vuto. Mwachitsanzo, mukamaimba mlandu mnzanuyo chifukwa chowononga ndalama zambiri pa kirediti kadi, uku ndi kudandaula kolimbikitsa. Makamaka ngati mukuwonetsa bwino zotsatira zomwe zingatheke, tsindikani kufunika kosunga ndalama ndikupereka kulingalira pamodzi momwe mungapitirire. Tsoka ilo, madandaulo otere amangotenga 25% yokha ya onse.

Momwe odzudzula amakhudzira ena

1. Kumvera ena chisoni kumalimbikitsa maganizo olakwika

Zikuoneka kuti luso lachifundo komanso luso lodzilingalira nokha kumalo achilendo likhoza kusokoneza. Kumvetsera wodandaula, timakumana ndi malingaliro ake mwadala: mkwiyo, kukhumudwa, kusakhutira. Nthawi zambiri tikakhala pakati pa anthu otero, m'pamenenso kulumikizana kwa minyewa ndi malingaliro oyipa kumakula. Mwachidule, ubongo umaphunzira maganizo oipa.

2. Matenda amayamba

Kukhala m'gulu la anthu omwe amatemberera nthawi zonse, anthu ndi dziko lonse lapansi ndizovuta kwambiri kwa thupi. Monga tafotokozera pamwambapa, ubongo umayesa kutengera maganizo a munthu amene akudandaula, kotero timakhalanso okwiya, okwiya, okhumudwa, okhumudwa. Zotsatira zake, kuchuluka kwa cortisol, komwe kumadziwika kuti hormone ya nkhawa, kumakwera.

Panthawi imodzimodziyo monga cortisol, adrenaline imapangidwa: motere, hypothalamus imakhudzidwa ndi chiopsezo chotheka. Pamene thupi likukonzekera "kudziteteza", kugunda kwa mtima kumawonjezeka ndipo kuthamanga kwa magazi kumakwera. Magazi amathamangira kuminofu, ndipo ubongo umakonzekera kuchitapo kanthu motsimikiza. Mlingo wa shuga umakweranso, chifukwa timafunikira mphamvu.

Ngati izi zikubwerezedwa nthawi zonse, thupi limaphunzira "kupsinjika maganizo", ndipo chiopsezo chokhala ndi matenda oopsa, matenda a mtima, shuga ndi kunenepa kwambiri kumawonjezeka nthawi zambiri.

3. Kuchepa kwa ubongo

Kupanikizika pafupipafupi kumangowonjezera thanzi labwino: ubongo umayamba kuuma.

Lipoti lofalitsidwa ndi Stanford News Service likufotokoza zotsatira za mahomoni opsinjika maganizo pa makoswe ndi anyani. Zapezeka kuti nyama zimayankha kupsinjika kwanthawi yayitali potulutsa mwachangu ma glucocorticoids, zomwe zimapangitsa kuchepa kwa maselo aubongo.

Malingaliro ofananawo anapangidwa pamaziko a MRI. Asayansi anayerekezera zithunzi za ubongo wa anthu omwe amafanana ndi msinkhu, jenda, kulemera ndi msinkhu wa maphunziro, koma amasiyana chifukwa chakuti ena akhala akuvutika maganizo kwa nthawi yaitali, pamene ena sanatero. Hippocampus ya omwe anali ovutika maganizo inali yocheperapo ndi 15%. Kafukufuku yemweyo adafanizira zotsatira za omenyera nkhondo ku Vietnam omwe ali ndi PTSD komanso osazindikira. Zinapezeka kuti hippocampus ya omwe adatenga nawo gawo mu gulu loyamba ndi 25% yaying'ono.

Hippocampus ndi gawo lofunikira muubongo lomwe limayang'anira kukumbukira, chidwi, kuphunzira, kuyenda kwapang'onopang'ono, machitidwe omwe akuwafuna, ndi ntchito zina. Ndipo ngati ikucheperachepera, njira zonse zimalephera.

Pazochitika zomwe zafotokozedwa, ofufuzawo sanathe kutsimikizira kapena kutsutsa kuti ndi glucocorticoids yomwe inachititsa "kuchepa" kwa ubongo. Koma popeza kuti zimenezi zadziŵika kwa odwala matenda a Cushing’s syndrome, pali zifukwa zomveka zokhulupirira kuti zofananazo zimachitika ndi kuvutika maganizo ndi PTSD. Cushing's syndrome ndi matenda oopsa a neuroendocrine omwe amayamba chifukwa cha chotupa. Zimaphatikizidwa ndi kupanga kwambiri kwa glucocorticoids. Monga momwe zinakhalira, ndi chifukwa chake chomwe chimatsogolera kuchepetsedwa kwa hippocampus.

Momwe mungakhalire otsimikiza pakati pa odandaula

Sankhani anzanu bwino

Achibale ndi ogwira nawo ntchito sasankhidwa, koma tingasankhe bwino kukhala mabwenzi. Dzizungulireni ndi anthu abwino.

Khalani othokoza

Malingaliro abwino amatulutsa malingaliro abwino. Tsiku lililonse, kapena kangapo pamlungu, lembani zimene mumayamikira. Kumbukirani: kuti lingaliro loipa lithe mphamvu, muyenera kuganizira mobwerezabwereza za zabwino.

Osataya mphamvu zanu pa ma whiner osatha

Mutha kumvera chisoni momwe mumafunira ndi anthu omwe akudandaula za moyo wawo wovuta, koma kuwathandiza sikuthandiza. Azolowera kuona zoipa zokha, choncho zolinga zathu zabwino zingatitsutse.

Gwiritsani ntchito "sandwich njira"

Yambani ndi chitsimikizo chabwino. Kenako fotokozani nkhawa kapena kudandaula. Pamapeto pake, nenani kuti mukuyembekezera zotulukapo zabwino.

Khalani wachifundo

Popeza muyenera kugwira ntchito limodzi ndi wodandaula, musaiwale kuti anthu otere amadalira chidwi ndi kuzindikira. Pachifukwa cha chifukwa chake, asonyezeni chifundo, ndiyeno akumbutseni kuti ndi nthaŵi yoti apitirize ntchitoyo.

Khalani Osamala

Yang'anani khalidwe lanu ndi maganizo anu. Onetsetsani kuti simumatengera anthu oipa komanso kuti musamafalitse nokha. Nthawi zambiri sitiona n’komwe kuti tikudandaula. Samalirani zolankhula ndi zochita zanu.

Pewani Miseche

Ambiri aife tizolowera kusonkhana pamodzi ndikutsutsa khalidwe la munthu wina kapena mkhalidwe wake, koma izi zimabweretsa kusakhutira ndi madandaulo ambiri.

Pewani nkhawa

Kupewa kupsinjika kumakhala kovulaza kwambiri, ndipo posachedwa kumabweretsa zotsatira zoyipa. Yendani, sewerani masewera, sangalalani ndi chilengedwe, sinkhasinkhani. Chitani zinthu zomwe zingakuthandizeni kuti muchoke pamavuto kapena kupsinjika ndikusunga mtendere wamumtima.

Ganizirani Musanadandaule

Ngati mukufuna kudandaula, onetsetsani kuti vutolo ndi lenileni ndipo lingathe kuthetsedwa, ndipo aliyense amene mungalankhule naye akhoza kupereka njira yothetsera vutoli.

Kukhala pakati pa anthu olira nthawi zonse sikumangokhalira kumasuka, komanso koopsa ku thanzi. Chizoloŵezi chodandaula chimachepetsa mphamvu zamaganizo, kumawonjezera kuthamanga kwa magazi ndi shuga. Yesetsani kulankhula ndi anthu amene amangokhalira kulira pang'ono momwe mungathere. Ndikhulupirireni, simudzataya chilichonse, koma, m'malo mwake, mudzakhala athanzi, omvetsera komanso osangalala.

Za Katswiri: Robert Biswas-Diener ndi katswiri wazamisala komanso wolemba The Big Book of Happiness and The Courage Ratio.