Zamkatimu
Momwe mungatulutsire kunja kwa kutopa ndi kusungulumwa mkati mwa mliri
Psychology
Mlengi wa njira ya «Mental Efficiency», Guadalupe Gómez Baides, akufuna kuphunzitsa ubongo kukwaniritsa ufulu wamalingaliro ndi kuthawa ku «gulu la kutopa»
Otopa. Inde, tatopa. Koma zambiri. Otopa ndi mliri, ndatopa ndi nkhani zoipa, ndatopa ndi kuzizira, matalala kapena ayezi (mkati ndi kunja), ndatopa osadziwa choti ndichite, ndatopa ndi kusachita, ndatopa ndi kutopa… Anthu onse zithunzi, zikhulupiriro y zakudya Nthawi yeniyeni yomwe imatsimikizira malingaliro opambana ndi kulephera ndi momwe moyo wa anthu umakhalira, monga akunenera a Guadalupe Gómez Baides, katswiri wama psychology ku neuroscience, director of the European Institute of Well-being and creator of Mental Efficacy Method.
Koma potengera momwe tikukhalamo, ma paradigms akuwoneka kuti adakhazikitsidwa ndi mchenga wachangu. Chowonadi chokha chikuwoneka kuti ndi kutopa. Mavuto omwe timakumana nawo masiku ano amasiyana ndi makolo athu monganso matenda am'badwo uno ndi osiyana. Chimodzi mwa mafungulo a mphindi ino, malinga ndi a Gómez Baides, ndikuti kuchuluka kwa anthu kwawonjezeka “Ali pamavuto”. Chifukwa chake, palibenso zovuta zina zokhudzana ndi, mwachitsanzo, unyamata, kubwera kwa 40 kapena kupuma pantchito. «Tsopano pa msinkhu uliwonse ndipo nthawi iliyonse pakagwa mavuto. Matenda okhumudwa ali panjira yakukula ndipo matenda a Burnout sasiya kukula, ”akuulula.
Vuto lalikulu panthawiyi m'mbiri, ndichikhalidwe cha azungu, ikani mdani "mwa aliyense wa ife". Izi ndi zomwe katswiriyu amatcha "gulu logwira ntchito", lodziwika ndi "Inde, titha" ndi chitsimikizo, zomwe zimapangitsa munthu kuti azichita zinthu payekha komanso udindo wake. Koma mfundo ndiyakuti, ndikofunikira kuti ukhale wekha, munthuyo amakakamizidwa ndi magwiridwe antchito ndi matayala achangu. Ndizopsinjika.
Ndizowona kuti "kutsimikizika kwa mphamvu" kumakhala koyenera kuposa "kunyalanyaza ntchito" chifukwa chikomokere pamagulu chimachoka pantchito kupita ku mphamvu ndipo anthu amakhala achangu komanso opindulitsa. Mwanjira ina, monga a Gómez Baides akuwululira, timadzigwiritsa ntchito tokha “Ufulu wokakamizidwa”.
Koma tiyeni tileke kudziwonetsa tokha ndikupita ndi mayankho. Kodi tingapeze bwanji ufulu wamaganizidwe osafunikira ndikutuluka mu "gulu lotopa"? Wopanga Mental Efficacy Method akufuna makiyi asanu:
1 Tetezani thupi
Ngati tikufuna kugwiritsa ntchito zomwe ubongo ungathe, tiyenera kuzisamalira. Muyenera kukhala wathanzi, chifukwa cha chakudya chopatsa thanzi; Mukhale ndi mpweya wabwino, chifukwa cha kupumula, njira zopumira komanso kuchita masewera olimbitsa thupi; ndikusintha, chifukwa chogona mokwanira komanso kuchita masewera olimbitsa thupi.
2. Pangani, kusewera ndi kusangalala
Ndi kangati patsiku mumachita zinthu zosangalatsa, kuchita zina mwaluso, kapena kusewera? Wamkulu wamba samasunga malo m'ndandanda yake pazinthu zitatuzi kupatula zomwe ndizochita zake zaluso. «Muyenera kuwonjezera nthawi yachisangalalo, popeza momwe zimapangidwira muubongo zomwe zimapangitsa kuti mukhale osangalala. Timasiyanitsa nthawi zomwe timasangalala nazo chifukwa tazindikira kuti nthawi ikuuluka komanso kuti tikumva bwino », akuwulula Gómez Baides.
3. Muzimva olumikizidwa
Tikulankhula za kulumikizana kwakukulu, makamaka pakati pa anthu, koma kumatha kukhalanso ndi nyama chifukwa tikamva kulumikizana kotereku kumakhala ngati kuti moyo umakhala ndi tanthauzo.
Vuto lokhalo ndiloti nthawi zina kuthamangira, kupsinjika ndi nkhawa zimatanthauza kuti sitingapeze mphindi zabwino zogawana ndi okondedwa athu. Katswiriyu akulangiza kuti, ngati kuli kovuta kuti tipeze mphindi izi, tiyenera kuchitapo kanthu pa nkhaniyi, kuyika kufunafuna kwakanthawi ngati cholinga.
4. Khazikitsani, kwaniritsani ndi kukwaniritsa zolinga pamagulu onse
Kuyambira pakukonzekera zolinga za tsikuli ndikukhala ndi cholinga chofunikira kudzera sabata iliyonse, pamwezi, kapena kumapeto kwa semester.
Malingaliro amagwira ntchito moyenera kutengera zolinga kapena zolinga. Zili ngati kuti zimapangidwa mwadongosolo zikamveka bwino komwe zikupita komanso zimatha kupanga chisangalalo tikamachita zomwe zimatilola kukwaniritsa zolinga zathu. Ndipo pakuzikwaniritsa, izi zimatithandizanso kuzindikira zomwe takwaniritsa ndikuzikondwerera, ndikudzilola kukhala okhutira, zomwe ndizosowa mdera lomwe tikukhala.
5. Tipatseni mphindi zamtendere
Kungakhale chinthu chamwini kuti mudziwe nthawi yathu yamtendere. Koma, pamizere yonse, katswiriyu akufuna malingaliro angapo omwe nthawi zambiri amapereka mtendere kwa pafupifupi aliyense: kukhala m'chilengedwe (ngakhale kumawononga zina ndipo zimatenga nthawi kuti muzindikire), kulingalira (kukongola, mawonekedwe achilengedwe, mvula, mphepo, mphepo mitengo, mitambo, luso…) ndi mphindi zake osachitapo kalikonse (koma osadzimva kuti ndine wolakwa).