7 Zvinhu Zvinodzikamisa Vanhu Vanoita Zvakasiyana

Zvemukati

• Vanoshamwaridzana
• Vanotarisa paKutsvaga Nzvimbo Yavo
• Havazvichengete Pamwe Chete Nguva Dzose
• Vanobvisa
• Vanorara
• Vanoshandisa Nguva Yavo Yese Yezororo
• Vanoratidza Kuonga
• Ongororo ye

Wakambopindana nazvo kakawanda kupfuura zvaungada kuverenga: Paunenge uchiedza kudzora kushushikana kwako kuri kukura mukati memhirizhonga yezuva rebasa rakabatikana, pane (nguva dzose!) munhu mumwe chete ari kuzvidzora. Wati wambozvibvunza here kuti avo vanodzvinyirirwa, vanogara vakadzikama vanozvichengeta sei pamwechete zuva nezuva? Ichokwadi ndechekuti, ivo havasati vari vanhu vepamusoro kana vasingakanganwe-ivo vanongo dzidzira tsika dzezuva nezuva dzino chengetedza kushushikana kwavo mwero. Uye chinofadza ndechekuti iwe unogona kudzidza kubva kwavari. Sekureva kwaMichelle Carlstrom, director mukuru weHofisi yeKushandira, Hupenyu uye Engagement paJohns Hopkins University, zvese izvi ndezvekugadzira mateki kuti akwane zvaunoda.

"Yangu Nha. 1 kurudziro ndeyekuti iwe utsvage nzira dzinokushandira uye shandira kuita idzo nzira dzive tsika," Carlstrom akaudza The Huffington Post. "Ini ndinofunga vanhu vanonzwa kushomeka-kunyangwe kana vakabatikana-kana vachikwanisa kurarama hunhu hwavo hunokoshesa hupenyu hwavo. Chero zvingave tsika dzako, kana usinga zviite zvinonetsa kunzwa kudzikama."

Nekutora yako wega stress-busters, bongozozo rehupenyu rinogona kudzoreka zvakanyanya. Asi kutanga sei? Carlstrom anoti vanhu vakasununguka vanotora rondedzero yemabatiro avanoita nekushushikana vobva vaona nzira dzakanaka dzekuyera nzira dzekugadzirisa dzisingabatsire. Verenga pamusoro penzira nomwe dzakareruka vanhu vakadzikama vanoedza kuyananisa muhupenyu hwavo mazuva ese.

Vanoshamwaridzana

Kufunga

Apo vanhu vakadzikama vanotanga kunzwa kunetseka, vanotendeukira kumunhu mumwe chete anogona kuita kuti vanzwe zviri nani-BFF yavo. Kupedza imwe nguva uine shamwari dzako kunogona kudzikisira kushushikana kwako uye kugadzirisa zvinokanganisa zviitiko zvakashata, maererano neongororo ya2011. Vatsvakurudzi vakatarisa boka revana uye vakaona kuti avo vatori vechikamu vaiva neshamwari dzavo dzepamwoyo munguva dzisingafadzi vakaisa mazinga ecortisol akaderera kupfuura vamwe vose vakapinda muchidzidzo.

Ongororo ichangoburwa yakawana zvakare kuti kuve shamwari nevako vaunoshanda navo kunogona kubatsira kuti unzwe kudzikama pabasa. Sekureva kweLancaster University kudzidza, vanhu vanoumba hushamwari hwakasimba, hunosimbisa-hushamwari munzvimbo dzavanoshandira, izvo zvinobatsira kugadzira buffer munzvimbo dzakanyanya-dzekushushikana. Carlstrom anoratidza kupisa hutsi nevanhu vaunonzwa padhuze navo, ingave shamwari, vashandi pamwe navo kana mhuri, "chero bedzi paine kusiana muhukama hwako hwehukama."

Vanotarisa paKutsvaga Nzvimbo Yavo

Kufunga

Haisi chakavanzika chekuti kufungisisa uye kufunga kunounza mabhenefiti mazhinji ehutano, asi pamwe maitiro acho akakosha mhedzisiro mhedzisiro yazvinoita pakunetseka. Vanhu vanogara vasinganetseki vanowana nzvimbo yavo kuburikidza nekunyarara-kunyangwe kuri kuburikidza nekufungisisa, kungoisa pfungwa pakufema kwavo, kana kunyangwe munamato, anodaro Carlstrom. .

Kufungisisa uye zvekunamata zvinotobatsira vamwe vevanhu vakabatikana zvakanyanya pasirese. Oprah Winfrey, Lena Dunham, Russell Brand, uye Paul McCartney vese vataura pamusoro pekuti ivo vakabatsirikana sei kubva pakuita-kuratidza kuti chiitiko ichi chinogona kukodzera kunyangwe iyo craziest yemapurogiramu.

Havazvichengete Pamwe Chete Nguva Dzose

Kufunga

Vakadzikama vanhu havana zvese pamwe chete maawa makumi maviri nemana pazuva, ivo vanongoziva maitiro ekushandisa simba ravo nenzira ine hutano. Kiyi, Carlstrom anodaro, kuri kufunga kuti chii chiri kukushungurudza chiri chakakomba sezvaunotenda kuti chiri panguva yacho. "Zvakakosha kuti uzive kuti munhu wese ari kuita nekumhanyisa asi achitakura zvinonetsa zvakawanda," anodaro. "Misa, verenga kusvika ku10, uye uti 'Ichi chinhu chandinofanira kugadzirisa here? Izvi zvichave zvakakosha sei mumwedzi mitatu?' Zvibvunze mibvunzo kuti uzvigadzire uye uwane maonero. Tsvaga kana kunetseka uku kuri kwechokwadi kana kuchionekwa.

Kurega mune kushushikana kudiki hakusi kwese kwakaipa-iko, kungatobatsira. Zvinoenderana netsvagiridzo yakaitwa neYunivhesiti yeCalifornia, Berkeley, kushushikana kwakanyanya kunogona kusimudzira huropi hwekuvandudza kushanda. Ingorega ichienda kupfuura maminetsi mashoma, kunyanya kana iwe uchinge wakanangana nehurombo hwekugadzirisa nzira.

Carlstrom anoti kunyange zvazvo munhu wose ane maitiro akaipa ekuzvidya mwoyo-kungave kudya, kusvuta, kutenga, kana zvimwe-zvakakosha kuti iwe uzive pavanenge vachionekwa kuti uzvigadzirise. "Tora uwandu hwezvaunoita kana uchinge wakamanikidzwa uye uwane izvo zvine hutano nezvisina," anodaro. "Chinyengeri ndechekuva nemusanganiswa wemaitiro ane hutano [pamusoro pe] iwo maitiro ekugadzirisa."

Vanobvisa

Kufunga

Vanhu veZen vanoziva kukosha kwekuve-kunze-kwekubata kwechinguva chidiki. Nezviziviso zvinogara zvichiitwa, zvinyorwa, uye maemail, kutora nguva yekudzima kubva kumidziyo uye kubatana nenyika chaiyo kwakakosha mukugadzirisa kushushikana. Chidzidzo chakaitwa paUniversity yeCalifornia, Irvine akawana kuti kutora email zororo kunogona kudzikisira mushushikana wevashandi uye kuvabvumidza kuti vatarise zviri nani mukufamba kwenguva.

Kutora chinguva kudzikisa foni yako uye kutarisisa kune nyika yakakukomberedza kunogona kuita chiitiko chekuvhura maziso. Sekureva kwaiye HopeLab Mutungamiri uye CEO Pat Christen, unogona kuwana izvo zvawanga uchirasikirwa nazvo pawanga uchinge wakatarisisa pachiratidziri chako. "Ndakaona makore akati wandei apfuura kuti ndakanga ndarega kutarisa mumaziso evana vangu," Christen akadaro pa2013 AdWeek Huffington Post panel. "Uye zvakandishamisa."

Pasinei nemabhuku ese ekuti nei kune hutano kusunungura, vazhinji vekuAmerica havasati vambotora zororo kubva kubasa ravo-kunyangwe pavanenge vari pazororo. "Ndiyo tsika yedu kuva 24/7," Carlstrom anodaro. "Vanhu vanofanirwa kuzvipa mvumo yekuisa pasi smartphone yavo, piritsi, uye laptop voita chimwe chinhu."

Vanorara

Kufunga

Panzvimbo pekurara husiku hwese kana kurova bhatani rekutsinzinya mangwanani ese, vanhu vakadekara zvakanyanya vanowana nguva yakakwana yekurara kuitira kuti vadzikise kushushikana kwavo. Kusabata maawa manomwe kusvika masere ekurara usiku humwe kunogona kukanganisa kushungurudzika uye hutano hwako, sekutsvaga kwakaburitswa neAmerican Academy yeSleep Medicine. Chidzidzo ichi chakaratidza kuti kurasikirwa kwakanyanya kwekurara kwakave nemhedzisiro yakaipa padziviriro yemuviri sekuratidzwa kwekushushikana, kudzikisira iyo chena yeropa masero kuverenga yeavo vanorara-vasina kubatwa vatori vechikamu.

Naps inogona zvakare kuve yekukurumidza kushushikana kunetseka. Zvidzidzo zvakaratidza kuti kutora naps kunogona kudzikisa huwandu hwecortisol, pamwe nekuwedzera kugadzirwa uye kugona-sekureba sekuchengetedzwa kwavo kupfupi. Nyanzvi dzinokurudzira kukodzera mune ipfupi, 30-maminetsi siesta mangwanani zvakakwana muzuva saka hazvikanganisa yako yekurara kutenderera husiku.

Vanoshandisa Nguva Yavo Yese Yezororo

Kufunga

Hapana chinhu munyika senge kutora zororo kubva pane yako yakabatikana purogiramu uye kusunungura pane inodziya pamhenderekedzo - uye chiri chinhu chakanyanyisa de-vakashushikana vanhu vanoisa pekutanga. Kutora mazuva ako ezororo uye nekuzvipa iwe imwe nguva yekuchaja haisiri yemhando yepamusoro, asi chinhu chakakosha muhupenyu husina kushushikana. Nzendo dzinogona kukubatsira kudzikisa BP, kuvandudza immune immune yako, uye kunyange kukubatsira iwe kurarama kwenguva refu.

Kutora mazuva ako ezororo kunogona kubatsira kudzivirira kuneta kubasa. Zvisinei kana iyo pfungwa yekurasa mabasa ako uye kusaita chero chinhu ichiita kuti uwedzere kunetseka, Carlstrom anokurudzira kuumba chirongwa chezororo chinoshanda chakakomberedza maitiro ako ebasa. “Hapana chakaipa kuti munhu anoda kumhanya akananga kubasa asi munhu mumwe chete anofanira kuziva kuti sekumhanya, kumhanya kunoda kupora,” anodaro. "Kupora kunogona kureva kutora nguva kana kuti zvingareva kuderedza kukurumidza kwako kwechinguva chiduku. Kuva nechokwadi chokuti unoisa pakutanga kuzvitarisira [kunofanira kuva] mwero."

Vanoratidza Kuonga

Kufunga

Kuratidza rutendo hakungoite kuti unzwe zvakanaka-kune mhedzisiro yakananga pamahomoni ekushushikana ari mumuviri. Tsvagiridzo yakawana kuti avo vakadzidziswa kukudziridza kuonga uye mamwe manzwiro akanaka vakasangana ne23 muzana kudzikiswa mucortisol-yakakosha kunetseka mahormone-kupfuura avo vasina. Uye tsvagiridzo yakaburitswa mu Journal of Personality uye Social Psychology vakawana kuti avo vanonyora zvavanotenda kwete chete vanonzwa kufara uye kusimbiswa, ivo vane zvichemo zvishoma nezve hutano hwavo.

Sekureva kwemuongorori wekutenda Dr. Robert Emmons, kune zvakawanda zvakanakira kuva nekutenda zvinobatsira mukugara zvakanaka. "Mafirosofera kwezviuru zvemakore vakataura nezvekutenda sehunhu hunoita kuti hupenyu huve nani kune vamwe uye nevamwe, saka zvakaratidzika kwandiri kuti kana munhu akakwanisa kukudziridza kuonga zvinogona kubatsira kumufaro, kugara zvakanaka, kubudirira-zvese izvi zvakanaka zvibereko," VaEmmons vakati muhurukuro ya2010 kuGreaterGood Science Center. "Zvatakawana mune izvi [zvekutenda] kuyedza zvikamu zvitatu zvezvakanaka: zvepfungwa, zvepanyama, uye zvemagariro." Munguva yekudzidza kwake pamusoro pekuonga, VaEmmons vakaona kuti avo vaiita kuonga vaishandisa zvekare kakawanda - chinhu chakakosha mukuchengetedza kushushikana.

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