Ungaita Sei Kuti Ufare Zvechokwadi

Zvemukati

• Ongororo ye

Kunyangwe isu tese tichiziva kuti mufaro chii, kuzviwana kunoramba kuri chakavanzika kune vazhinji vedu. Zvakanakisisa hazvibviri, mamiriro ezvinhu anofadza anomuka kana mamiriro ezvinhu akarurama. Asi iyo yazvino tsvagiridzo inoratidza kuti mufaro uri chaipo pamunwe wako. Iwe unogona kusimbisa nekukudziridza, zvakanyanya kunge mhasuru, kudzamara iwe uchikwanisa kuidaidza chero nguva-kunyangwe iwe uchiwanzo tarisa kune girazi-hafu-isina chinhu maonero. "Kutsvagurudza kunoratidza kuti kugona kwedu kuwana mufaro zvikamu makumi mashanu kubva muzana zvinokanganiswa nemageneti, gumi muzana nezviitiko, uye makumi mana muzana nechinangwa," anodaro Dan Baker, Ph.D., director wekutanga weLife Enhancement Programme kuCanyon Ranch, muTucson , Arizona. "Ndiro divi mhedzisiro yekurarama zvine chinangwa, kumira pane zvaunotenda mazviri, nekuvandudza kugona kwako kuzere." Nekuita kudaro, iwe unogona kusimudza kwete chete mamiriro ako epfungwa, asi hutano hwako zvakare. Neraki, imwe yedzakareruka nzira dzekuwana mufaro ndeyekusiya zvemazuva ese zvinonetsa uye kutarisa pazvinhu zvidiki muhupenyu zvinokuunzira mufaro. Kuita kuti zvive nyore kwauri, taisa pamwechete gumi matanho akareruka ekutevera.

Tamba simba rako

"Sezvo iwe urikutsvaga kugutsikana, zvirinani kutarisa pane zvako zvinhu pane kuyedza kutsiva zvausingakwanise," anodaro M.J. Ryan, munyori we 365 Hutano uye Mufaro Zvinosimudzira. Kana iwe usina chokwadi kuti matarenda ako aripi, teerera kurumbidzo dzaunogashira. Vanhu vekubasa vanoti une hunyanzvi hwemishumo here? Kana zvirizvo, tsvaga mikana yekunyora. Zvakare, iva wakasununguka kukurukura hunyanzvi hwaunahwo. Kana bhodhi renharaunda yako richida kushambadza chiitiko uye iwe wakadzidza kutaurirana kukoreji, taura! Kuratidza kuvimba-uye kuchitsigira nezviito-zvinobvumira vamwe kuti vakuone mune chako chakanakisa mwenje, icho chinogadzira kutenderera kwakanaka, anodaro Canyon Ranch's Baker. Paunonyanya kutaura nezve ako akasimba mapoinzi, zvakanyanya kuva zvazviri, zvirinani kunzwa, uye zvakanyanya mukana uri wekuramba uchiisa tsoka yako yepamusoro kumberi.

Wana hobho

Kana iwe waona yekuvaraidza yekuvaraidza inogona kukuita kuti ugutsikane asi iwe uchinetseka kuisa imwe mune yako yakarongedzwa purogiramu, funga izvi: "Kugadzira kunobatsira vanhu kujairana nehupenyu nekuvaita kuti vanyatso kuchinjika uye kuvhura kune zviitiko," anodaro Dean Keith Simonton, Ph. .D. "Izvi, zvakare, zvinokurudzira kuzviremekedza uye kugutsikana." Sezvo mabhenefiti anobva mukuita pane chigadzirwa, haufanire kupenda saPicasso kuti unzwe maitiro. Kana kirasi yekudhirowa ichiita senge ine chinzvimbo, wedzera "yakavhurika awa" kune rako zuva kakawanda pasvondo, anodaro Simonton. Panguva iyoyo, edza chimwe chinhu chinokuchidzira kuda kuziva; pamwe kubika nzira nyowani kana kuverenga nhetembo. Imwe nzira yekuwedzera horizons yako ndeyekuchinja maitiro ako. Edza imwe resitorendi kana kutora konzati kwete bhaisikopo. Bvisa kubva pane zvemazuva ese uye tarisa sezvo pfungwa dzako dzichiwedzera-uye mufaro wako uchikwira.

Rarama hupenyu hwako

Mari haitengi mufaro. Muchokwadi, imwe pfumbu haingotadzi kuunza mufaro mushure mekunge zvido zvekutanga zvasangana, inonyatsozvidzivirira. "Vanhu vanoti kuita mari yakawanda kwakakosha kwavari vanowanzosangana nekuora mwoyo, kuzvidya mwoyo, uye kutemwa nemusoro-uye kashoma kutaura kugutsikana nehupenyu hwavo," anodaro Tim Kasser, Ph.D. Mutengo Wakakwirira Wokunyanya Kuda Zvinhu. Zvinoenderana netsvagiridzo yaKasser, kupfuma kwenguva- kunzwa uine nguva yakakwana yekutevera zvinhu zvauri kuda-ndiko kufanotaura kwehupenyu hunogutsikana pane mari. Kuti udzivise kufunga nezvezvinhu zvekushandisa, donhedza katalog mumabhini ekudzokorodza usati waapfuura, kana kupa zano kushamwari yaunobata pamusoro peti kwete panzvimbo yezvitoro. Uye kana iko kumhanyiswa kwaunowana kubva mukutenga chipfeko chitsva kuchipindira, ingo rangarira: "Mafaro iwayo anongounza mhando yemufaro unonyangarika nekukasira," anodaro Kasser. "Kuti uwane kugutsikana kusingaperi, unofanirwa kutarisa pane zvinoitika, kwete zvinhu."

Sarudza, uye wozoenderera mberi

Zvishoma ndezvechokwadi zvakanyanya kana zvasvika pane sarudzo. Pane zvakawanda zvingasarudzwa zvinogona kukuremadza, zvinokukurudzira kuti utore sarudzo yakaipa, kana kukusiya uchifungidzira wega. Ongororo ichangoburwa yakabudiswa mu Zvinyorwa zveCustomer Research vakawana kuti vashoma zvitoro zvakaenda kuvanhu, zvaive nyore kwavari kuita sarudzo-uye nekugutsikana kwakawanda kwavakanzwa. "Kana tichifunga kuti pane imwe nzira inoyevedza kunze uko, kunyangwe sarudzo dzakanaka dzinotisiya tisina kugutsikana," anodaro Barry Schwartz, Ph.D., munyori we Gangaidzo reSarudzo. "Vanhu vanoramba vachitsvaga zvakanakisa zvese-ringave basa, murume kana murume-kana laputopu-vanonyanya kushushikana uye vasingazadzikiswe." Kuti udzikise kushushikana, usadzokorore sarudzo kana yaitwa. "Zviudze iwe kuti zvakakwana zvakakwana zvakakwana," anodaro Schwartz. "Ramba uchidzokorora mantra kusvikira iwe uchitenda. Pakutanga ichave isina kugadzikana, asi mushure memavhiki mashoma, unonzwa wasunungurwa." Chekupedzisira, ganhurira zvaunogona kuita-kunyangwe iwe uchitsvaga wekuroora pamweya kana wega murume. "Ita mutemo: 'Nhoroondo nhatu dzepaInternet uye ini ndinotora, kana zvitoro zviviri uye ndinosarudza.' Kupera kwenyaya. "

Gamuchira chokwadi chekuti vamwe vanhu havazokufarire

Kwete, hazvisi nyore kurarama nepfungwa yokuti mukadzi ane cubicles matatu pamusoro haagoni kuita seanodziya kwauri. Asi kana ukaramba uchinetsekana nazvo, zvinokuwisira pasi-uye hazvishandure maonero ake. Nepo ushamwari huchidzivirira kushushikana, hukama husina kunaka hunogona kuunza zvipingamupinyi chaizvo kune mufaro. "Kana iwe ukatora kutongwa kwemunhu wese mumoyo, unopa iwe wega kugona kwako kuzviona zvakajeka," anodaro Baker. Inotevera nguva iwe paunozviwana iwe uchifunga nezve yako hofisi nemesis kana kunetseka pamusoro pehurukuro yakataurwa pamusoro pako, imbomira kwechinguva uye yeuka kurumbidza kwekupedzisira kwawakagamuchira kubva kune mumwe munhu waunovimba. Zviyeuchidze pachako kuti iye ane pfungwa yakanaka yehunhu hwako. Wobva wafunga zvinhu zvawakaita girazi iroro rinorumbidza. Ichi chiito chakareruka chinokushandura iwe kuva wako mukuru mubatsiri uye chiite kuti unzwe uine simba uye mukutonga.

Wedzera shamwari dzako

"Hukama neshamwari dzepedyo ndiyo imwe yemotokari dzakanakisa kumufaro," anodaro munyori M.J. Ryan. "Izvi zvisungo zvinotipa pfungwa yechinangwa uye zvinouya nemabhenefiti akawanda emanzwiro sezvinoita munhu anodanana." Uyezve, tsvakurudzo inoratidza kuti shamwari dzinoita kuti tive neutano hwakanaka, kuderedza kufunganya, uye kunyange kuita kuti tirarame kwenguva refu. Muchokwadi, hushamwari hwakakomba kune hupenyu hwemukadzi zvekuti kupesana kwehukama-kugara wega-kwakawanikwa kuchikuvadza hutano hwevanhu sekusvuta kwakanyanya, sekureva kweNurses 'Health Study kubva kuHarvard Medical School. Kuti unyatsoita zvisungo zvako kune vamwe, isa simba rakafanana muhukama hwako neshamwari dzako sezvaungaita muhukama nechakakosha chimwe. Iva nechido, iva nenguva yezviitwa zvakakosha pamwe chete, uye chengetanai neruzivo rwehupenyu hwezuva nezuva. Mubayiro wako? Vako shamwari vanozoitira iwe izvo, zvinozo gadzira manzwiro ekutsigirwa, kuve wako, uye kugutsikana.

Simbisa zvakanaka

Pane chikonzero nei vanhu vachikuudza kuti umire uye unhuwidze marozi: Haisi chete pefiyumu yeruva inoita kuti hupenyu huve nani, asiwo kukoshesa kwayo. "Kuonga ndiro dombo rekona rerufaro. Izvo zvese ndezvekucherechedza izvo zvakanaka muhupenyu hwedu pane izvo zvisina kunaka," anodaro Ryan. Muchidzidzo chakabva kuYunivhesiti yeMiami neCalifornia, Davis, vanhu vakarayirwa kuchengeta magazini okuonga, vachirekodha chiitiko chiri chose umo vaionga, vakashuma mwero wakakwirira wembavarira, tariro, uye simba kupfuura avo vasina kuchengeta madhayari akadaro. Chidzidzo chacho? "Usamirire kuti chimwe chinhu chikuru chiitike kwauri kuti unzwe kufara," anodaro Ryan. "Make iwe pachako unofara nekucherechedza zvakanaka zvatovepo. "Kuti uite kudaro, tanga tsika yakapusa. Nyora mutsara unoti" Tenda "pabepa woisa muhomwe yako kana imwe nzvimbo unozozviona. Nguva imwe neimwe ukabata kana kuona kanoti, taura chinhu chimwe chete chaunokoshesa.Usati wazviziva, kutenda-uye kufara kwezuva nezuva-kunongoerekana kwaitika.

Fanisa zvaunofunga nezviito zvako

Une zvinangwa, zvese zvikuru nezvidiki; unoita mazita ezvekuita uye unoisa zvakakosha. Saka sei usinganzwi kugutsikana? “Tinowana mufaro patinowana mufaro pamwe chete nezvatinoreva kubva pane zvatinoita,” anodaro Tal Ben-Shahar, Ph.D., uyo anodzidzisa kirasi yeHarvard yakakurumbira ye<em>positive-psychology. Mune mamwe mazwi, ungati mhuri inouya pekutanga, asi kana ukashanda mazuva gumi nemana, uri kugadzira kusawirirana kwemukati kunobvisa mukana wako wekufara. Apo vatsvakurudzi vanobva kuYunivhesiti yeGeorgia vakaongorora hupenyu hwevanhu vakasvika zana, vakawana chimwe chezvinhu zvakajairika izvo vanhu vane zana vakagovana yaive pfungwa yechinangwa chavakaramba vachitevera. Kana ukashanda maawa akawanda asi uchida kupedza nguva yakawanda uri pamba, tanga nokubva pahofisi maminitsi 15 kare zuva roga roga kusvikira wava ikoko kwemaawa masere chete. Uye pachinzvimbo chekuchengetedza mazuva ako ese ezororo parwendo rumwe chete, seta mashoma parutivi kuitira zviitiko zvevana vako zvekuchikoro kana kushandisa masikati uchikurukura nemumwe wako.

Kunyarara kutaura zvine chepfu

Kana mukuru wako paakakushevedza kumusangano mukuru mangwanani ano uye iwe ukasanganisa mhinduro yako, wakadzokorora chiitiko ichi mupfungwa dzako kwezuva rese here? Kana zvakadaro, unogona kunge une tsika yekuzeya pamusoro pezvikanganiso zvako-sezvinoita vakadzi vazhinji, anodaro Susan Nolen-Hoeksema, Ph.D., munyori we Vakadzi Vanofunga Zvakawanda: Maitiro Ekurega Kusafungisisa uye Kudzosera Hupenyu Hwako. "Kutsvagurudza kwangu kunoratidza kuti kufunga nezvekukanganisa kwako kunokukwevera pasi uye kunokupa hunhu hwakaipa. Dambudziko rimwe rinotungamira kune rimwe uyezve rimwe, uye kamwe kamwe zvinoita sekunge hupenyu hwako hwese hwashata," anodaro Nolen- Hoeksema. "Nekufamba kwenguva, pateni iyi inoita kuti uve panjodzi yekuora mwoyo uye kushushikana." Asi zviri nyore kupfuura zvinoita sekutyora kutenderera. Ita chimwe chinhu chinoshanda uye iwe unomanikidzwa kuongororazve: Enda kune jog, pop mune imwe yaunofarira maPilates maDVD, kana kuchenesa iwo makabati awanga uchiramba. Kana wagadzirisa pfungwa dzako, tora danho diki rekurerutsa kunetseka kwako, pane kuramba uchifunga nezvazvo. Uchiri kufunga nezvemangwanani ako goof-up kuhofisi? Tumira e-mail pfupi kune mukuru wako nekugadziriswa. Unonetseka nezve runyararo mumotokari yako kana mamiriro eako account account? Ita musangano nemakanika kana chipangamazano wezvemari. Chiito chimwe chete chidiki chinogona kuburitsa bubble rekunetseka rakakukomberedza.

Zvifambise!

Kunyangwe zvave zvichiratidzwa kazhinji uye zvakare kuti kushanda kunze kunosimudzira manzwiro ako, kunovaka mhasuru, kunosimbisa metabolism, uye kunatsiridza kurara kwemhando yepamusoro, isu tinowanzorega yedu yekurovedza nguva ichitsvedza. Kana hurongwa hwakasimba huri kukuchengetedza kubva pakusunga zvinyoro zvako, chengeta izvi mupfungwa: Imwe ongororo yakaitwa kuNorthern Arizona University yakawana kuti mazinga esimba, kuneta, uye manzwiro anovandudzika mushure memaminitsi gumi chete ekurovedza muviri zvine mwero. Mushure memakumi maviri, mhedzisiro yacho yakatonyanya kukura. Izvi zvinoreva kuti mabhutu mapfupi maviri kana matatu epfupi ekurovedza muviri zuva rega rega akakwana kugadzirisa maitiro ako. Nzira yakanaka yekuvasvina mukati? Kutanga kufamba zuva rega rega, anodaro Cedric X. Bryant, Ph.D., mukuru wesainzi officer kuAmerican Council pane Exercise. Kana iwe uchiziva kuti hausi kuzobuda wega, gadzira boka rekufamba pamwe nevamwe vako uye tora maviri-maminetsi gumi-masikati masikati kuti ufambe-fambe uchitenderera chivakwa. Taura neshamwari uchifamba kana kumhanya panzvimbo pekudya, kana fambisa imbwa yako mamwe mabhuroko mashoma. Bhonasi: Kudyidzana kwako nevamwe kuchawedzera, izvo zvinopa manzwiro ako kuwedzera kaviri.

Ongororo ye