Zamkatimu
- 1. Musaiwale kunenanso kuti amakondana
- 2. Yesani kukagona nthawi yomweyo
- 3. Zimitsani mafoni ndi zida zina
- 4. Samalirani thanzi labwino komanso kugona mokwanira
- 5. Kumbukirani kukhala othokoza
- 6. Osayesa kukonza zinthu
- 7. Khalani ndi nthawi yokambirana zakukhosi.
- 8. Ana saloledwa kulowa m’chipinda chogona.
Ndi kuthamanga kwa moyo wamakono, chisamaliro cha ana, ngongole zosalipidwa, kupsinjika kwa tsiku ndi tsiku, n'zosadabwitsa kuti okwatirana ambiri amavutika kupeza nthawi yolumikizana. Choncho, nthawi imene mumatha kukhala nokha ndiyofunika. Izi ndi zomwe akatswiri azamisala amalangiza kuchita kuti akhalebe paubwenzi wapamtima ndi mnzanu.
Bedi laukwati ndi malo omwe mumakhala nokha ndi wina ndi mzake, ayenera kukhala malo ogona, kugonana ndi kukambirana. Mabanja osangalala amagwiritsa ntchito bwino nthawiyo, kaya ndi ola limodzi patsiku kapena mphindi 10. Amatsatira miyambo yomwe imathandiza kusunga chiyanjano mu chiyanjano.
1. Musaiwale kunenanso kuti amakondana
“Ngakhale nkhawa zatsiku ndi zonse zomwe zimakukhumudwitsani, nkhawa za mawa, musaiwale kukumbutsa mnzanuyo momwe mumamukondera. M’pofunika kusang’ung’udza mawu monga akuti “Ndimakukondani,” koma kunena mosapita m’mbali,” akutero katswiri wa zamaganizo Ryan House.
2. Yesani kukagona nthawi yomweyo
“Nthaŵi zambiri okwatirana samawonana tsiku lonse, amathera madzulo padera ndi kukagona nthaŵi zosiyanasiyana,” akutero katswiri wa zamaganizo Kurt Smith. “Koma okwatirana osangalala samaphonya mwaŵi wokhalira limodzi — mwachitsanzo, amatsuka mano pamodzi ndi kukagona. Zimathandiza kusunga chikondi ndi ubwenzi wapamtima paubwenzi.”
3. Zimitsani mafoni ndi zida zina
"M'dziko lamakono, zonse zimalumikizana nthawi zonse, ndipo izi sizisiya nthawi yoti okwatirana azilankhulana - kukambirana, chikondi, ubwenzi wamaganizo ndi thupi. Pamene mnzanu kwathunthu kumizidwa mu foni, ndi ngati iye sali ndi inu mu chipinda, koma kwina, anati psychotherapist Kari Carroll. - Maanja ambiri omwe amabwera ku chithandizo ndikuzindikira vutoli amayambitsa malamulo m'banja: "mafoni amazimitsidwa ikatha 9 koloko masana" kapena "opanda mafoni pabedi."
Chifukwa chake amalimbana ndi chizolowezi chogwiritsa ntchito malo ochezera a pa Intaneti, omwe amathandizira kupanga dopamine (imayang'anira zilakolako ndi zolimbikitsa), koma amapondereza oxytocin, yomwe imalumikizidwa ndi kumverera kwapamtima komanso chikondi.
4. Samalirani thanzi labwino komanso kugona mokwanira
“Poyerekeza ndi uphungu wa kupsompsonana, kupangana chikondi, kapena kuuza mnzanu kuti mumam’konda, uphungu woti mugone bwino usiku sumveka ngati wachikondi,” akutero katswiri wa zamaganizo Michelle Weiner-Davies, wolemba buku lakuti Stop the. Chisudzulo. Koma kugona kwabwino n'kofunika kwambiri kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino, kumakuthandizani kuti mukhale osangalala tsiku lotsatira. Ngati muli ndi vuto la kugona ndipo simungathe kulithetsa nokha, lankhulani ndi katswiri amene angakuthandizeni kuti mukhale ndi thanzi labwino.”
5. Kumbukirani kukhala othokoza
“Kuyamikira kuli ndi chiyambukiro chopindulitsa pa mkhalidwe wamaganizo ndi mkhalidwe, bwanji osasonyeza kuyamikira pamodzi? Musanagone, tiuzeni chifukwa chomwe mumayamikirira tsikuli komanso wina ndi mnzake, Ryan House akutero. - Mwina izi ndi zina mwa bwenzi zomwe mumayamikira kwambiri, kapena zochitika zosangalatsa za tsiku lapitalo, kapena zina. Mukatero mutha kumaliza tsikulo molimbikitsa.”
6. Osayesa kukonza zinthu
“M’mabanja osangalala, okwatiranawo samayesa kuthetsa mikangano yonse asanagone. Sichabwino kukambirana mozama pamitu yomwe mumasemphana maganizo, pamene nonse mwatopa ndipo zimakhala zovuta kudziletsa, Kurt Smith akuchenjeza. “Anthu okwatirana ambiri amalakwitsa kukangana asanagone, ndi bwino kugwiritsa ntchito nthawi imeneyi mwa kuyandikirana m’malo mongokhalira kutalikirana.”
7. Khalani ndi nthawi yokambirana zakukhosi.
“Nthawi zonse okwatirana amakambirana chilichonse chimene chimawadetsa nkhawa ndipo amapatsana mpata wokambirana. Izi sizikutanthauza kuti madzulo ayenera kukambirana za mavuto, koma ndi bwino kutenga mphindi 15-30 kugawana zomwe mwakumana nazo ndikuthandizira mnzanuyo. Chifukwa chake mukuwonetsa kuti mumasamala gawo la moyo wake lomwe silikugwirizana ndi inu, akulangiza Kari Carroll. “Ndimaphunzitsa makasitomala kumvetsera nkhawa za mnzawo osati kuyesa kupeza njira zothetsera mavuto.
Nthawi zambiri, anthu amayamikira mwayi wolankhula. Kumva kuti mumamvetsetsa komanso kuthandizidwa kumakupatsani mphamvu zomwe zimakuthandizani kuthana ndi nkhawa tsiku lotsatira. ”
8. Ana saloledwa kulowa m’chipinda chogona.
“Chipinda chogona chiyenera kukhala malo anu achinsinsi, opezeka anthu awiri okha. Nthawi zina ana amapempha kuti akhale pabedi la makolo awo akadwala kapena akalota zoopsa. Koma nthawi zambiri, simuyenera kulola ana kulowa mchipinda chanu, akuumirira Michelle Weiner-Davies. "Awiri amafunikira malo awoawo ndi malire kuti akhale oyandikana."