Zamkatimu
Timadziwa mwaluso kupanga njovu kuchokera ku ntchentche, kukokomeza zovuta zomwe zilipo ndikuzipanga m'malingaliro athu. Koma palinso njira yobwerera. Njira zinayi zidzakuthandizani kuchotsa kupsinjika kwa thupi ndi kuchotsa maganizo osafunika m’maganizo.
1. Kusintha maganizo
Tikamaganizira zinthu zofunika kwambiri, nthawi zina timada nkhawa kapena kukhumudwa. Njira ya Swiss psychotherapist Roger Vittoz, yozikidwa pa "chiwopsezo cholondola", imathandizira kutuluka mumtunduwu, kutsitsimutsa maso anu ndikupeza yankho loyenera.
“Zimathandiza kusiya maganizo oipa ndi kuchotsa nkhaŵa,” akufotokoza motero Martina Mingan yemwe ndi katswiri wa zamaganizo. "Kupumula ubongo kumakupatsani mwayi wobwezeretsanso chidwi chanu." Mudzafunika mwala ndi malo abata kumene mungakhale nokha.
Gawo loyamba: imirirani ndi manja anu pansi, pumirani m'mphuno mwanu, masulani khosi ndi mapewa anu, pangani nkhope zingapo kuti mumve nkhope yanu ndikupumula. Ganizirani za vuto lomwe likukuvutitsani ndikutanthauzira mkhalidwe wanu pamagawo atatu.
Thupi: kumverera kotani mu zala, mapazi, pachifuwa? Zotengeka: mumakumana ndi chiyani - chisoni, chisangalalo, chisangalalo, nkhawa? Luntha: chikuchitika ndi chiyani m'malingaliro anu? Kenako tchulani zomwe zikuchitika m'mawu amodzi: nkhawa, kukhumba, kupsinjika, mantha, chisoni, mkwiyo, kupsinjika ... Ngati mawu asankhidwa bwino, mudzamva.
Gawo lachiwiri: tengani mwala ndikuyang'ana kwambiri mtundu wake, mawonekedwe ake, kulemera kwake, kutentha kwake… Pindani m'manja mwanu, fufuzani tokhala, ming'alu yake, ndi zala zanu. Ganizirani za mmene mukumvera. Kodi amanunkha bwanji?
Pambuyo pa mphindi zingapo, dzifunseninso funso ili: "Kodi mawu oti ndikhale bwanji tsopano?" Kodi mawu awa amayankha bwanji m'thupi? Kodi salinso liwu loyambirira la mkhalidwe wanu?
Ngati mukumvabe kuti, mwachitsanzo, nkhawa ikadalipo, musathamangire, dzipatseni nthawi yochuluka yophunzira mwala. Chitani izi kangapo patsiku kuti mukhale ndi chizolowezi cha "kudumphira muzomverera" ndikuchepetsa kupsinjika kwamalingaliro.
Njira yosinkhasinkha mu metropolis: ngati mulibe timiyala pafupi, yatsani zongopeka zanu. Tsekani maso anu ndikusuntha mosamala, motetezeka kuzungulira chipindacho. Gwirani chinthu osatsegula maso anu. Ichi n'chiyani? Yesetsani kudziwa kukula kwake, kapangidwe kake, kutentha ndi momwe mungakhudzire kukhudza kwanu - kaya chinthuchi chikutenthedwa kapena chimakhala chozizira.
Mverani izo. Yesani kutembenuka. Fukani, mverani (kodi ndi kulira, kulira kapena kugogoda?). Tsegulani maso anu: mukudabwa? Kapena munakwanitsa kungolingalira chinthucho nthawi yomweyo? Ndi chiyani chatsopano chomwe mwaphunzira ponena za iye ndi malingaliro anu? Kodi mumadziwa kuti msana wa bukhuli ndi wosangalatsa bwanji? Kapena mumaganiza kuti inali yofiirira, koma idakhala yobiriwira?
Jambulani kufanana: mumalidziwa bwino vuto lomwe limakuwopsyezani? Mwinamwake, mutailingalira mosamalitsa, “kuifufuza,” mudzapeza njira zatsopano zothetsera izo. Kodi mumayesa bwanji tsopano, mutasintha malingaliro anu kukhudza ndi kununkhiza kwanu? Mwinamwake sichidzawonekanso chachikulu monga kale.
2. Bwererani ku zenizeni ndi flashcards
Munthawi ya nkhawa komanso zochulukirapo - kupsinjika, nthawi zambiri timalephera kudzigwira tokha. Psychology ya Transpersonal imathandizira kubwezeretsa. Bernadette Blain yemwe ndi katswiri wa zamaganizo anati: "Mwa ife, "Ine" ndi Mwiniwake akumenyera ulamuliro. "Ine" ndilo lingaliro lathu la ife tokha, ndipo Mwini ndiye chinsinsi chathu chakuya, chomwe chilipo kuposa mantha athu. Zochita zomwe ndikupangira zimatchedwa Mandala of Being. Zimakuthandizani kuti mugwirizane ndi inu nokha. " Mufunika bwenzi lanu kuti mumalize ntchitoyi.
Dulani makadi asanu a mapepala ndi kulembapo zilembo zazikulu: "Tsopano", "Future", "Kale", "Zina", "Ine". Konzani makhadi pansi mozungulira: pakati - "Tsopano", kumpoto - "Future", kum'mwera - "Kale", kumadzulo - "Ine", kum'mawa - "Zina".
Nenani mokweza zomwe mukufuna. Ndiye - zomwe mukumva tsopano, zenizeni zanu panopa. Pambuyo pake, nenani zomwe zikhulupiriro ndi mikangano imayambitsa zenizeni zanu. Mwachitsanzo: "Ndikapanda kupambana mpikisanowu, sindidzakhalanso ndi mwayi wokulirapo." Kumbukirani - ndi liti kwenikweni mu "Kale" mantha awa adawonekera?
Mudzamva mantha akukulirakulira. Ndi zachibadwa chifukwa mumadzipatsa chilolezo chokhala ndi mantha.
Imani pakati pa mandala anu opangidwa ndi manja ndikupuma mozama ndi maso anu otsekedwa. Ndiyeno tsegulani maso anu, ndipo, poloŵera kum’maŵa (kuloŵa pa khadi “Zina”), nenani zikhulupiriro zanu mokweza: “Ngati sindipambana mpikisano umenewu, sipadzakhalanso mipata yakukulitsa luso patsogolo panga.”
Mukupeza bwanji? Bweretsani chidwi chanu ku zomverera zathupi. Ganizirani pa zovuta kwambiri. Lolani mnzanuyo afunse funso: "Kodi mawu awa ndi oona komanso osatsutsika?" Ngati sizowona 100%, ndiye kuti sizowona konse!
Nthawi zambiri ndipamene timazindikira kuti zomwe tidatenga ngati chowonadi chosatsutsika ndi chikhulupiriro chathu chokha, chomwe sichikugwirizana ndi zenizeni komanso zenizeni.
Bwererani pakatikati pa mandala. Siyani chikhulupiriro ichi, "chilekanitse" kwa inu nokha. Wothandizira akufunsa kuti, “Mukumva bwanji tsopano popanda chikhulupiriro chimenecho?” Nthawi zambiri panthawiyi timakhala okhumudwa kwambiri, opepuka.
Kumbukirani izi ndipo sungani izi. Ndiyeno yang’anani mkhalidwe wanu mwamalingaliro amenewo. Mwangotsala ndi zowona zokha, zenizeni zomwe zachotsedwa pamalingaliro opangidwa ndi zikhulupiriro zanu.
3. Tanthauzirani mantha kukhala mphamvu yoyenda
Zokumana nazo zomwe tinkakonda kuziona ngati zoipa zingakhale zothandiza! Ngati mantha, mantha ndi nkhawa zibuka mwa ife, ndiye kuti sitiyenera kuyesera kuwatsekereza nthawi yomweyo, ndikutsimikiza kuti NLP master, mphunzitsi wabizinesi, wothandizirana nawo wa Mirror Training Maxim Dranko: "Ndi bwino kudzifunsa funsoli: akuchokera kuti ndipo amafunikira chiyani? Mwina amatchula zoopsa zina ndi zopinga zina. Ndikupangira kuyang'anizana ndi mantha kumaso moona mtima komanso momasuka. Ndipo phunzirani mmene mungawasamalire.
Samalani zodzitetezera: musagwire ntchito ndi phobias komanso mantha amphamvu pogwiritsa ntchito izi (kupanda kutero mutha kuyambitsa mantha). Mudzafunika mapepala atatu ndi cholembera.
Choyamba - Zowopsa. Lembani pa pepala nambala 1 mayankho a funso: "Choyipa kwambiri ndi chiyani chomwe chingachitike ngati ...?" Kenako lowetsani ntchito yanu kapena zochita zanu, chifukwa chomwe mukudandaula. Lembani chinthu choipa kwambiri chomwe chingachitike panjira yopita ku cholinga chanu pa mndandanda wa nambala.
Mwachitsanzo, mukupita paulendo, koma mukuchita mantha. Ndi zinthu zoipa ziti zomwe zingachitike paulendo? Tinene kuti amaba ndalama. Lembani chilichonse chimene chimabwera m'maganizo. Panthawi inayake, mudzamva kuti mantha akukulirakulira. Ndi zachibadwa, chifukwa inu mukudzipatsa nokha chilolezo kuchita mantha.
Pitirizani mndandandawo mpaka mantha atha kapena kutha. Ndipo pamene mukuwoneka kuti mwalemba zonse, dzifunseni funso: "Nchiyani chingachitike choyipa kuposa ichi?" Ndipo pamene mwatsitsa kale zowopsa zonse zomwe zingatheke pamapepala, tikhoza kuganiza kuti gawo loyamba latha.
Gawo lachiwiri - "Reaction". Pa pepala lachiwiri, pa chinthu chilichonse kuchokera pa pepala No. 1, timalemba zomwe tidzachita ngati "izi" zichitika. Kodi munabedwa ndalama zanu zonse paulendo wanu? Mutani? Pa nthawiyi, mantha adzaukanso ndipo akhoza kukhala amphamvu kuposa poyamba, chifukwa tikukhala mosangalala.
Kwa ubongo, zongopeka komanso zoopsa zenizeni nthawi zambiri zimakhala zofanana: mahomoni amapangidwa mofanana, mtima umagunda mofanana, tsitsi lakumbuyo kwa khosi likuyimira kumapeto ndipo chotupa chimatuluka pakhosi. Izi ndi momwe ziyenera kukhalira: ndi bwino kukhala ndi mantha pang'ono tsopano ndi pepala m'manja mwanu kusiyana ndi kuthamangira m'moyo weniweni ndi mantha pambuyo pake.
Panthawi imeneyi, sitikhala ndi vuto lokhalokha, komanso kuthetsa kwake. Apa ndipamene timauza ubongo, "Ndili ndi pulani B." Ngati nthawi ina simukudziwa zomwe mungalembe, ndiye kuti muli ndi ntchito yophunzira, kupeza yankho, kufunsa.
Pankhaniyi, mphamvu ya mantha imasinthidwa kukhala mphamvu yothetsera vutoli. Ndimasonkhanitsa zidziwitso pasadakhale pakagwa ngozi: manambala a foni a apolisi akudziko lomwe ndikupita, kapena nambala yafoni ya akazembe.
Gawo lachitatu – Kupewa. Patsamba nambala 3, lembani chinthu chilichonse kuchokera papepala loyamba, zomwe mungachite kuti mupewe izi. Mwachitsanzo, musasunge ndalama zonse ndi makhadi onse pamalo amodzi. Etc. Mwa njira iyi, timatsogolera mphamvu ya nkhawa kuti tichepetse kupsinjika maganizo, osati kutseka maso athu ku zoopsa zomwe zingatheke.
4. Wongolani mapewa anu ndikupeza bwino
Thupi lathu nthawi zambiri limakhala lanzeru kuposa malingaliro. “Nthaŵi zina mankhwala osavuta a m’thupi amagwira ntchito mofulumira komanso mosacheperapo ngati mmene amachitira ndi maganizo,” anatero Maxim Dranko.
Pezani malo omwe mungathe kutenga masitepe 5-7 mosavuta ndipo musasokonezedwe. Poganizira za vuto lomwe likukudetsani nkhawa, tengani njira zisanu ndi ziwirizi. Zindikirani momwe mukuyendera: kaya mutu umapendekeka, momwe mapewa alili, momwe chiuno, mawondo, zigongono, mapazi amasuntha. Kapena jambulani kanema wachidule pafoni yanu. Unikaninso, kulabadira kuyenda.
Kaŵirikaŵiri awo amene amapanikizidwa ndi kulemedwa kwa udindo pa mapewa awo, monga ngati kukucheperachepera ndi kuchepera kwa mawu. Mapewa amaphimba khosi, amabwerera ngati kamba. Gwirizanani, osati mkhalidwe wanzeru kwambiri.
Tsopano yesetsani kuwongola mapewa anu kutali kwambiri ndikuyenda, kuganizira za vuto lanu, mbali imodzi. Kenaka muwabweretse patsogolo momwe mungathere, mozungulira momwe mungathere ndikuyenda kumbali ina. Yesani kupeza malo apakati omwe mungakhale omasuka kwambiri. Yendani ndikukumbukira malo a mapewa.
Sonkhanitsani nokha, monga wopanga, palimodzi, kupanga malo omasuka apakati pa "zambiri" zathu zonse.
Chitani zomwezo ndi mutu: choyamba, tsitsani mpaka pazifuwa pa chifuwa, ndiyeno mutembenuke mosamala mpaka mmbuyo. Pezani mutu wapakati womwe uli womasuka kwa inu. Sungani ndikudutsanso. Chabwino.
Tengani njira zazifupi, zochepetsera momwe mungathere mbali imodzi, ndiyeno motalikirapo mbali ina. Pezani kukula kwa masitepe omwe ndi abwino kuti muyende. Yendani ndikukumbukira mkhalidwe wanu.
Mchiuno: taganizirani kuti muli ndi ndodo yachitsulo mkati mwanu - yendani. Ndipo tsopano, kusuntha mbali ina, kugwedezeka iwo mu yaikulu matalikidwe. Imvani momwe chiuno chilili bwino ndikuyesa kuyenda. Chitani chimodzimodzi ziwalo zonse za thupi.
Ndipo potsiriza, dzisonkhanitseni nokha, monga mlengi, palimodzi, kupanga malo omasuka apakati pa "zambiri" zathu zonse. Yendani mozungulira izi, kuganizira za vuto lanu. Dzimvereni nokha mumtundu watsopanowu, kuyenda kwatsopano, mawonekedwe atsopano, ndiye dzifunseni funso: nditani kuti ndisinthe zinthu?
Tsatani momwe vutoli likuwonekera tsopano monse: mwina malingaliro ake asintha kapena yankho lawonekera? Umu ndi momwe kulumikizana kwa "thupi-ubongo" kumagwirira ntchito, kudzera mumayendedwe, kaimidwe, kuyambitsa malingaliro omwe tikufuna.