Maphunziro Aang'ono mu Kuphweka

Ubale ndi wokondedwa watsala pang'ono kutha, zinthu zimatuluka m'chipinda chokhala ndi anthu ambiri, alendo khumi ndi awiri akugogoda pa "abwenzi" pa malo ochezera a pa Intaneti, palibe malo omasuka omwe amatsalira pa pepala ndi zochita. mndandanda ... Pamene manja akugwa patsogolo pa ntchito zambiri, ndi nkhawa ndi nkhawa kwambiri, kupikisana ndi otaya zambiri, ndi nthawi kubweretsa kuphweka ndi momveka bwino moyo, kukonzanso ndi kuchotsa chilichonse chosafunika.

Kupangitsa moyo wanu kukhala wofewa pang'ono sikutanthauza kulola chilichonse kutsata njira yake, kuwonetsa kusasamala ndi kusasamala. Izi zikutanthawuza kumasula malo aumwini, kunja ndi mkati, kuti potsirizira pake mudzaze ndi zomwe zili zodula kwambiri, kuti muziganizira zosowa zanu, zolinga zanu ndi zikhalidwe zanu. Kukonzekera kotereku kumakupatsani mwayi wotuluka m'malo osakhazikika ndikutenga udindo wamoyo.

Malangizo ochepa a momwe mungapezere mphamvu pazinthu, malingaliro, maubwenzi.

1. Gwiritsani ntchito "autopilot"

Zingawoneke kuti tikamachita zinthu mozindikira kwambiri, zimakhala zabwinoko. Koma sichoncho. Kufunika kosamalira mwadala sitepe iliyonse kumayambitsa kutopa kwa chisankho. Mawuwa anapangidwa ndi katswiri wa zamaganizo Roy Baumeister wa pa yunivesite ya Florida. Ngati mphamvu zomwe timathera pokonzekera zochita zikutha, ubongo umayesa mwa njira zonse kupeŵa kupanga zisankho zatsopano. Izi zimabweretsa kunjenjemera, kutopa komanso matenda.

Njira yopulumukira ndikusandutsa zochitika zambiri za tsiku ndi tsiku kukhala chizolowezi, akutero wojambula komanso wolemba mabulogu Yana Frank, wolemba buku la "The Muse and the Beast. Momwe mungakonzekere ntchito yolenga" (Mann, Ivanov ndi Ferber, 2017). Chilichonse chomwe timachidziwa, timachita popanda kutengeka ndi malingaliro komanso kugwiritsa ntchito mphamvu zochepa. Osasankha kuchita masewera olimbitsa thupi m'mawa, ndikugula Loweruka - ingochitani. Mukakhala ndi zizolowezi zambiri zatsiku ndi tsiku, mumatha kuchita zambiri komanso kupsinjika kumachepa. Ndipo kuti ntchitoyi ikhale yachizoloŵezi, muyenera kuichita pafupipafupi, pafupifupi nthawi yomweyo. Pakatha masiku makumi awiri, iye adzasintha kwa autopilot, kumasula mphamvu zake zilandiridwenso, kulankhulana, chikondi.

2. Tsutsani zikhulupiriro zanu zopanda nzeru

Maganizo olakwika, owononga nthawi zambiri amatilepheretsa kukhala ndi moyo - amawoneka ngati akhungu, amatilepheretsa kulamulira zochitika komanso kutha kutsata zolinga zathu. "Zoyenera kuchita? Pezani zikhulupiriro zopanda nzeru zomwe zinayambitsa kutengeka kumeneku, kuzisintha kukhala zanzeru, ndiyeno chitanipo kanthu,” akufotokoza motero Dmitry Frolov, katswiri wodziŵa zamaganizo. Chimodzi mwa zikhulupirirozi ndichofuna ziyembekezo za iwe mwini, za ena, ndi za dziko ("Ndiyenera kukondweretsa anthu nthawi zonse chifukwa ndikufuna"). Kutsutsa kumatanthauza kumvetsetsa kuti ife eni, kapena anthu ena, kapena dziko lapansi sitili okakamizika kugwirizana ndi zilakolako zathu. Koma tingayese kusonkhezera zonsezi kuti zilakolako zitheke.

Chikhulupiriro china ndicho kudzichepetsera kapena kudziona ngati mmene munthu alili (“Ndine wolephera ngati sindikukondedwa” kapena “Ndine munthu wolimba ngati ndimakondedwa”). Kutsutsa kumatanthauza kumvetsetsa kuti aliyense ali ndi ubwino ndi zovuta zake, zomwe mulingo wake ndi wokhazikika komanso wachibale. Kutsutsa chikhulupiriro chachitatu, "tsoka" (lingaliro la vuto ngati chowopsya cha chilengedwe chonse), zidzakuthandizani kukukumbutsani kuti zochitika zoopsa zenizeni ndizosowa ndipo tili ndi njira zothana nazo.

Potsirizira pake, mwa kutsutsa kusalolera kukhumudwitsidwa—kusamalira zinthu zovuta kukhala zovuta kuzipirira—tidzafika pa lingaliro lakuti pali zochitika zambiri zovuta kuzilingalira m’dziko, koma palibe chimene chinganenedwe kukhala chosapiririka kwenikweni. Chifukwa cha ntchito yotereyi, tidzakhala ndi malingaliro abwino nthawi zambiri, kusangalala ndi moyo komanso kuthana ndi zovuta mosavuta.

3. Chotsani zosafunika nthawi zonse

Zovala, ziwiya, zikumbutso, mankhwala akale amaunjikana mosaoneka bwino m’makabati ndi pamashelefu, kudzaza malo ndi kusokoneza mtendere wamaganizo. "Sungani zomwe zimabweretsa chisangalalo m'nyumba," akulimbikitsa Marie Kondo, wolemba wa KonMari Method ndi buku la Magical Cleaning (E, 2015). Bwanji? Chotsani zinthu zonse m'mashelefu, gwirani chilichonse m'manja mwanu. Mvetserani kuti muwone ngati akusonyeza chikondi. Ngati chinthu ichi chikukusangalatsani, chisungeni. Amene mwasankha kuchotsa, zikomo chifukwa cha utumiki wabwino.

Zinthu zokondedwa monga kukumbukira zochitika zakale nthawi zina ndizo zimayambitsa chisokonezo. Kondo akupereka nthawi yocheza ndi chinthu chamtengo wapatali kwa ife, jambulani chithunzi chake ndikugwirizana ndi mfundo yakuti sichikhalanso cha moyo wamakono.

Kutaya zonse zosafunikira, mutha kuyamba kubwezeretsa ukhondo. “Mukayeretsa, mumamvetsetsa bwino lomwe zomwe mukufunikira ndi zomwe simufunikira m'moyo, zomwe muyenera kuchita ndi zomwe simuyenera kuchita," adamaliza. "Ndipo chotsani yachiwiri chifukwa chachikulu."

4. Bwererani ku zomwe zilipo

Chifukwa chiyani izi zimapangitsa kuti zinthu zikhale zosavuta? "Chifukwa kuyambira pano timatha kusintha moyo weniweni ndikumanga ubale wabwino," akutero mphunzitsi Natalia Mozhzhanova. Nthawi zina, polankhulana ndi munthu, timakhala ndi malingaliro amphamvu kwambiri kwa iye kuposa momwe amati ndi omwe adayambitsa.

Chitani zolimbitsa thupi zosavuta. Lembani papepala dzina la munthuyo ndi mmene mumamvera pa iye. Kumbukirani amene amakukumbutsani, makamaka munthu kuyambira ali mwana. Ganizirani momwe anthu onsewa aliri ofanana: maonekedwe, zaka, mayendedwe, zochita, makhalidwe - lembani kuyambira 5 mpaka 10 mfundo.

“Chifukwa cha kufananako, munawoneka ngati “mwavala” chifaniziro cha munthu wina ndi kusamutsira malingaliro amenewo kwa iye,” akufotokoza motero katswiriyo. Kuti mubwerere ku zenizeni, lingalirani za momwe anthuwa aliri osiyana. Ngakhale izi sizophweka, ganiziranibe kusiyana momwe mungathere ndikulemba mfundo 5-10.

Zochitazo zimathandiza kupatutsa wolumikizana ndi "chithunzi cham'mbuyo" ndikuzindikira kuti yemwe tikukumana naye tsopano ndi munthu wosiyana. Izi zimachepetsa kupsinjika maganizo ndipo zimathandiza kulankhulana bwino.

5. Khalani "arch"

"Ngati tikufuna kumasula moyo wathu, tifunika kuuyika ndi chinthu chothandiza kwambiri," akutero katswiri wa logo Svetlana Shtukareva. - Kale, kuti chipilalacho chiyime cholimba, katundu adayikidwa pamwamba pake. Koma katundu safanana ndi zinyalala. Ichi ndiye cholinga choti chikwaniritsidwe, ichi ndiye kufunikira kwa mphindi yomwe timapereka kuyankha kwatanthauzo kwa moyo. Chinthu chophweka chomwe chingachitike kuti tilimbikitse "arch" ndikuyang'ana mozungulira: ndi chiyani chomwe chimafuna kuti tifike pamlingo waukulu? Zitha kukhala zinthu zosavuta, koma zofunika pakadali pano - kupempha chikhululukiro, kuphika keke, kusintha thewera kwa wodwala, kuyang'ana kumwamba ...

"Ngati simukuyankha, ndiye kuti mwayi wokwaniritsa zofuna za nthawiyo udzafa," akufotokoza motero katswiriyo. "Kusakhoza kufa kwa chinthu chofunika kwambiri kumadalira ife, kaya ndi mawu kapena zochita - tikhoza kupereka moyo ku chinachake mwa kuzindikira mu mlengalenga." Timafunikira zovuta zatanthauzo zotere, sizimasokoneza kukhalapo, koma, m'malo mwake, mudzaze “malo opanda kanthu” (mawu a Viktor Frankl) ndi zomwe timazikondadi.