Kuchita Kuyamikira

Psychotherapist Natalie Rothstein ndi katswiri wa nkhawa, kuvutika maganizo, vuto la kudya komanso kuvutika maganizo. Kuchita zinthu zoyamikira ndi mbali ya zochita zake za tsiku ndi tsiku. Ndipo chifukwa chake.

“Choyamba, kuvomereza malingaliro monga chisoni kapena mkwiyo mwa inu n’kofunika kwambiri. Iwo ndi amtengo wapatali m’njira yawoyawo, ndipo tiyenera kuphunzira mmene tingawachitire. Pokulitsa chiyamikiro mwa ife tokha, sitidzachotsa mbali yoipa m’miyoyo yathu, koma tidzakhala olimba mtima.

Tidzafunikabe kukumana ndi zovuta, tidzamvabe zowawa, koma zovuta sizidzasokoneza luso lathu loganiza bwino ndikuchita zinthu mozindikira.

Moyo ukakhala wolemera ndipo zikuwoneka kuti dziko lonse lapansi likutsutsana nafe, ndikofunikira kuti tipeze nthawi yosinkhasinkha zomwe zili zabwino m'moyo wathu ndikumuthokoza chifukwa cha izi. Zingakhale zinthu zazing’ono: kukumbatirana ndi munthu amene timam’konda, sangweji yokoma ya chakudya chamasana, chisamaliro cha mlendo amene anatitsegulira chitseko m’njanji yapansi panthaka, msonkhano ndi mnzathu amene sitinamuone kwa nthaŵi yaitali, tsiku logwira ntchito popanda chochitika kapena vuto ... Mndandandawu ndi wopanda malire.

Poyang'ana mbali za moyo wathu zomwe zili zoyenera kuyamikiridwa, timadzaza ndi mphamvu zabwino. Koma kuti zimenezi zitheke, mchitidwe woyamikira uyenera kuchitika nthaŵi zonse. Kodi kuchita izo?

Sungani diary ya zikomo

Lembani m'menemo zonse zomwe mumayamikira moyo ndi anthu. Mutha kuchita izi tsiku lililonse, kamodzi pa sabata kapena pamwezi. An wamba kope, kope kapena diary adzachita, koma ngati mukufuna, mukhoza kugula wapadera «Diary of Gratitude», pepala kapena zamagetsi.

Kusunga magazini kumatipatsa mpata woyang’ana m’mbuyo ndi kuona zinthu zabwino zimene tili nazo ndipo tiyenera kuziyamikira. Kulemba kumeneku kumakhala koyenera makamaka kwa anthu omwe ali ndi malingaliro amtundu wowoneka.

Ngati mumasunga diary tsiku lililonse kapena kangapo pa sabata, ndizotheka kuti mudzayenera kubwereza nthawi zambiri. Pankhaniyi, ntchitoyi imatha kukuvutitsani mwachangu ndipo pamapeto pake imataya tanthauzo. Yesani kusintha njira: nthawi iliyonse perekani malingaliro anu pamutu umodzi kapena wina: maubwenzi, ntchito, ana, dziko lozungulira inu.

Pangani mwambo wam'mawa kapena madzulo

Kuyesa kuyamikira m'mawa ndi njira yoyambira tsikulo bwino. Ndikofunikiranso kutha mwanjira yomweyo, kugona ndi malingaliro azinthu zabwino zonse zomwe zidachitika tsiku lapitalo. Chifukwa chake timakhazika mtima pansi ndikudzipatsa tulo tokha.

Mumkhalidwe wopsinjika, yang'anani pa kuyamikira

Mukapanikizika kapena kugwira ntchito mopambanitsa, khalani ndi kaye kaye ndi kulingalira zomwe zikukuchitikirani. Chitani zolimbitsa thupi zopumira ndikuyesera kuwona zinthu zabwino zomwe zikuchitika pano zomwe mungayamikire. Zimenezi zidzakuthandizani kulimbana ndi mavuto.

Nenani zikomo kwa abwenzi ndi abale

Kusinthanitsa kuyamikira ndi okondedwa kumapanga maziko abwino mukulankhulana. Mukhoza kuchita tete-a-tete kapena pamene aliyense asonkhana kuti adye chakudya chamadzulo. Chotero «maganizo sitiroko» kumathandiza kuti umodzi wathu.

Komabe, si okondedwa okha amene akuyenera kukuthokozani. Bwanji osalembera kalata mphunzitsi amene anakuthandizanipo kusankha ntchito imene mudzachite m’tsogolo, ndi kumuuza kuti mumamukumbukira kangati? Kapena wolemba amene mabuku ake akhudza moyo wanu ndi kukuthandizani pa nthawi zovuta?

Kuchita kuyamikira ndi njira yolenga. Ndinayamba kuchita ndekha zaka zitatu zapitazo pamene wachibale anandipatsa Chibangili cha Thanksgiving chokongoletsedwa ndi ngale zinayi za Thanksgiving. Madzulo, ndisananyamuke, ndimakumbukira zinthu zinayi zimene ndimayamikira chifukwa cha tsiku lapitalo.

Uwu ndi mwambo wamphamvu komanso wopindulitsa womwe umathandizira kuti zinthu zonse zabwino ziziwoneka ngakhale munthawi zovuta kwambiri. Ndikukhulupirira kuti ngakhale dontho lakuthokoza limathandizira kukhala lamphamvu kwambiri. Yesani ndikuwona: imagwira ntchito!