7 Nzira dzekuwana 'Emotional Catharsis' Pasina Kuva neMeltdown

Zvemukati

• 1. Fambisa muviri wako
• 2. Kufambira mberi kwemhasuru kuzorora
• 3. Ita ruzha
• 4. Chenesa mazwi ako
• 5. Itai mutambo pazvinhu zvisina hupenyu
• 6. Femera moto
• 7. Tora cathartic iyo yechinyakare nzira
• Iite tsika inoenderera, futi

Dzakanakisa nzira dzekurasa sh! T yako pasina kurasikirwa nechiremera chako.

Mhuri yangu ine semi-strict imba mutemo pamusoro pekusarara nezvinhu zvakapinza.

Kunyangwe mwana wangu mudiki akange akanakidzwa nekutamba ne screwdriver masikati ese, ndakaiburitsa kubva muruoko rwake panguva yekurara.

Izvo zvakazoitika zvakatevera ndizvo chaizvo zvaunotarisira kubva kune ane makore maviri ekuberekwa: akaridza mhere kunge adirwa mvura kwemaminitsi mashanu ndokuzobatwa nehope kwemaawa gumi nemaviri anotevera.

Ini, kune rimwe divi, ndakanga ndamedza kusuwa kwangu pamusoro pebhodhoro reStarbucks remaawa matatu apfuura uye ndichiri kunzwa kumanikidzwa kwaro pahuro.

Ndakazvibvunza, kana ndikangorasa shit yangu kwemaminitsi mashanu akanaka, ndaizonzwa ndisina kushushikana zvachose? Ini ndaizotsumwaira murunyararo hope ndikamutsa munhu mutsva?

Semunhu anonetsekana, ndiri kugara ndichiunganidza matekinoro ekunyaradza tsinga dzangu, dzinozorodza, kubata pakufefetera senge idhora mabhiri mumhepo muchina. Kwese kuyedza uku kugara padanho uye zvirimo? Ehe kumanikidza kunovaka.

Ko dai ndaigona kurega kutsamwa nekushungurudzika kuchidururwa panzvimbo?

Ini ndakatanga kuongorora catharsis - kuchenesa kwemanzwiro - ndichiona zviitiko zvipi zvinogona kubaya vharuvhu pane yangu yekumanikidza yekumanikidza yekubika.

Aristotle akashandisa izwi rekuti catharsis rekusunungurwa kwemanzwiro kwatinoita tichiona mitambo; 20th century psychoanalysts vakafunga kurangarira uye kuratidza manzwiro kubva mukushungurudzika kwakapfuura kwaizove nekuchenesa kana cathartic mhedzisiro kuvarwere.

Nhasi, tinoburitsa, kurasa huropi, kuzvifambisa, uye kuzvichemera kunanzva zvisirizvo kubva mundangariro nemiviri yedu.

Chiito checathartic chinofanirwa kunge chiri chimwe chinhu BIG uye chinokanganisa, kwete chinonyara kana chirimo. Asi pane nyaya yekusazvikuvadza kana vamwe - uye kusasungwa.

Mu "Dambudziko Kugadzirisa Therapy muClinical Practice," Mehmet Eskin akanyora, "Kuti catharsis iitwe panguva yekurapa, murapi anofanira kugadzira yakachengeteka nharaunda kune mutengi. Chinhu chakakosha kuzvisunungura kubva kuzvidzora zvepfungwa. ”

Saka, ndedzipi nzira dzakanakisa dzekurasa kuzvidzivirira kwedu uye nemaune kufuridza mweya, tichigara takachengeteka?

1. Fambisa muviri wako

Tora kufamba, enda unomhanya, ita kusvetuka jacks. Chero chipi zvacho chaungaona chakaiswa juiced-gore matanhatu ekuberekwa chingave chiteshi cheasina kunaka manzwiro.

Edza zvombo zvekarati kwechinguva chidiki checathartic chekunyepedzera chisimba.

Bonus mapoinzi ezviitiko zvinokonzeresa mafashama eadrenaline, sekukwira kwedombo, kufefetera, kana kutasva rollercoasters. Wedzera kukurumidza kutya uye iwe une recipe yeadrenaline rush.

2. Kufambira mberi kwemhasuru kuzorora

Kana kufamba kuri nyaya, edza kufambira mberi kwemhasuru kuzorora. (Ndinoziva kuti ine "kutandara" muzita, asi hafu yacho inosanganisira kubatanidza rimwe nerimwe boka remhasuru mumuviri wako.)

Simba repanyama uye simba repfungwa rakaomeswa, kushandisa muviri wako kupisa simba rine bhonasi parutivi mhedzisiro yekusunungura kushushikana kwepfungwa.

3. Ita ruzha

Kuchemera mutsamiro wako iri pachena uye inosvikika sarudzo. Tungamira kunzvimbo isina chinhu yekupaka uye chema uri mumotokari yako nemumhanzi unorira.

Munyori Jerico Mandybur akagadzira Neo Tarot, dhikiki uye bhuku rakanangana nekuzvitarisira, uye mazhinji emabasa ake ekuzvichengeta ane cathartic element.

"Kuimba chinhu chikuru kwandiri, nekuti igaba iro raunogona kuzvipa mvumo yekuwedzera uye kufema zvakadzama kupfuura zvaungabvumire," akadaro.

“Karaoke inonyanya kukosheswa nenzira iyi. Ndabhuka imba yakavanzika yekaraoke pakati pezuva ndikapedza awa rose ndichiimba kana kupururudza mazwi enziyo dzeshungu, ”akadaro. "Zvakwana kutaura, unonzwa wakasiyana kana wabva pachigaro."

4. Chenesa mazwi ako

Kutaura nyaya yako - kungave nekuinyora pasi kana kuitaura zvinonzwika - kunozivikanwa kutisiya tichinzwa takacheneswa.

Funga nezvetsika yechitendero yekureurura kana kutyaira isu kwatinonzwa kubva panguva yekuyaruka kuisa yedu yakavanzika pfungwa mumadhiari.

Mandybur zvakare inoshandisa kunyora uye kwemahara kunyora kuburitsa manzwiro.

"Ndanga ndichiita iri dhayari risina kunyorwa ndichinyora hupenyu hwangu hwese, uye haringondibatsire chete kunzwisisa manzwiro angu eCHOKWADI pamusoro pezvinhu (kwete chinhu chekutanga chaunonyora), asi zvakandibatsira kunzwa kureruka - sekunge chimwe chinhu chave ndakasimudzwa ndikaburitswa nekutaura manzwiro aya, ”akadaro.

"Unogona kupisa iwo mapeji anotevera kwechinhu chakawedzerwa chemashiripiti nedrama," anowedzera. "Inotumira chiratidzo chikuru kuuropi hwako kuti iwo manzwiro kana pfungwa dzave mahara."

5. Itai mutambo pazvinhu zvisina hupenyu

Sezvakataurwa naMandybur, panogona kuwedzerwa kuburitswa mukupisa kutaura kwakanyorwa kwemanzwiro ako. Kana kuti pamwe iwe unoziva mumwe munhu ari kuita gadziriso yemumba uyo angakurega iwe upinde mukuparadzwa.

Nepo kuparadzwa kuchigona kupa kuburitsa kwemanzwiro, iwe unogona kuwana kumwe kusunungurwa kumwechete kunyangwe kusikwa.

Fungidzira kukanda kana kupenda pendi pachivharo kana kuchera muvhu nesimba rako rese. Kunyangwe kumwe kutsamwa kwepenzura sketching kunogona kupa cathartic nzira.

6. Femera moto

Kufuridzira kweMoto inzira yekufema yeyoga yekuvakira kune inokurumidza, ine simba yekufema kuitira kuchenesa uye kudzikama.

Handizive kana kubvongodza sedhiragoni ine mhepo kunogona kupodza pfungwa nemuviri sezvinoitwa nevamwe varapi, asi zvinonzwa zvakanaka. Zvinonzwa zvakanaka senge nguva dzakatangira - uye zvichangopera - fananidzo kurova imwe mbongoro.

Kana kuti iwe unogona kuedza holotropic kufema mweya - kufema nekukasira kuchinja "chiyero pakati pekabhoni dhayokisaidhi neoksijeni mumuviri." Kana ichigadziriswa nehunyanzvi, hunyanzvi hunosanganisira mimhanzi, kufema kunodzorwa, uye kutaura kwekugadzira.

Kudzoreredza kufema mweya ndeimwe nzira inorehwa kuburitsa yakadzvanywa manzwiro.

7. Tora cathartic iyo yechinyakare nzira

Nyanzvi dzinotenda kuti Aristotle aireva kuti catharsis iitike mumamiriro ekuona mutambo waiitwa pachikuva.

Eskin akanyora, "Kana maitiro echikatari akamutswa nekucherechedza zvinoitika zvemanzwiro nemaitiro munharaunda, izvi zvinodaidzwa kununurwa kukuru. Ruzivo rwemunhu wecatharsis nekucherechedza zvinoitika munzvimbo yekunze uye nekunzwa kusununguka kukuru semhedzisiro ndezvekare senhoroondo yevanhu uye zvakajairika. "

Tarisa bhaisikopo kana binge nhevedzano ine yakanyanya mutambo, nhamo, kana hunhu hunhu. Iwe unogona kuona kuti kwako kusuruvara, kutsamwa, kana fungidziro dzerima dzinoburitswa apo iwe unonzwira tsitsi nemanzwiro evatambi vengano.

Kuti uwane kureruka pamoyo, tora kunyura mukati memapenzi emavhidhiyo eYouTube ayo anoita kuti useke zvinonzwika. Nezvezvi uye zvese zviitiko zvecathartic, kiyi ndeyekusiya kwako kwekuzviziva pamusuwo uye rega zvese zvinyururwe.

Iite tsika inoenderera, futi

"Ndinoona catharsis sechikamu chakakosha chekutaura, kugadzirisa, uye kuburitsa kusagadzikana kwepfungwa kwakachengetwa mumuviri," akadaro Mandybur. "Kushushikana kwakadai sekunyara kana kuzvipa mhosva kunowanzozvarwa kana kusimbiswa nemafungiro edu asina kunaka, saka ndinokurudzira vanhu kuti vatore nzira yechinyakare yekugadzirisa pfungwa dzavo, zvakare."

"Kuchenesa muviri wemanzwiro atanga tichizvidzivirira kubva mukutaura chinhu chinoitika pakupedzisira," anowedzera, "tingave tichida kana kwete."

Anna Lee Beyer anonyora nezve hutano hwepfungwa, kurera vana, uye mabhuku eHuffington Post, Romper, Lifehacker, Glamor, nevamwe. Shanyira iye Facebook uye Twitter.