Maitiro Ekutarisana Nesarudzo Kuzvidya Mwoyo Zuva rese

Zvemukati

• Paunomuka...
• Usati waenda kubasa ...
• Paunosvika kubasa ...
• Kana uchiona zvawanikwa musarudzo ...
• Ongororo ye

Kana sarudzo yemutungamiri wenyika ya2016 yakakuita bhora remitsipa, hausi wega. Ongororo yakaitwa mwedzi wapfuura neAmerican Psychological Association (APA) yakaona kuti sarudzo dzakakonzera kunetsekana kwevanopfuura hafu yevaAmerica. Neraki, mujaho uchakurumidza kuva mumashure medu, asi pachine chimwe chipingamupinyi chekupedzisira kukunda: Zuva reSarudzo. Saka, chii chakashata mukadzi musikana kuti aite musi waNovember 8?

"Kupedza zuva rose pasina kushushikana hakusi kwechokwadi," anodaro David Shen-Miller, Ph.D., sachigaro uye anoshanda purofesa wedhipatimendi rekuraira uye hutano hwepfungwa paBastyr University. Saka, iwe unofanirwa kutarisira kumwe kunetseka. Asi kana iwe uine chinangwa zuva rese, iwe unozogona zvirinani kugadzirisa kunetseka kwako, anodaro. Heano chiremba wako wemangwanani-kusvika-husiku.

Paunomuka...

Hit snooze. Zvakanaka, saka pangave pasina toni iwe yaunogona kuita nezve iyi kana iwe ukangovhara maawa matanhatu uye inguva yekuti zuva rako ritange, asi kana iwe uchigona kuwana imwe yekuwedzera yekuvhara-ziso, zvinogona kuve zvakakosha. Imhaka yekuti avo vanorara kwemaawa masere pahusiku vanoshuma kuderera kwekushushikana pane avo vanonzwa kushoma-ziso uye havawanzo kugumbuka, anodaro Shen-Miller. Kuwana kurara kwakanaka kwehusiku kunogona zvakare kubatsira iwe kudzora manzwiro ako, anotsanangura, izvo zvinoita senge zvinobatsira zvakanyanya kune akakwenenzverwa nemaawa makumi maviri nemana rinova Zuva reSarudzo.

Dzivisa kutarisa vezvenhau. Kana iwe uri kuverenga iyi nyaya iwe ungangove watokundikana pane izvi (whoops!), Asi iwe uchiri kugona kuita kuyedza kudzora yako midhiya kufumurwa mukati mezuva rese rekuti uchengetedze kunetseka kwako kutarisa. (Kazhinji, vanhu vanonyanya kufarirwa munhau dzemagariro vane kutambudzika kwakanyanya muhupenyu hwavo, anodaro Shen-Miller. Uyezve, kumwe kuongorora kwakatowana kuti kushushikana kunokonzerwa nenhau kunogona kukanganisa hutano hwako hwepfungwa uye hwepanyama.) Kana iwe uchinyatsoda kutarisa nhau enda kumberi, asi chingotarisira kuona chimwe chinhu chausingabvumirani nacho, anodaro (uye iwe uchiri pazviri, pamwe ingo chengetedza chikamu chepaFacebook chemashoko ehutano hwemunhu wese hwepfungwa).

Fonera mubereki kana shamwari. Kana iwe uri kubuda kunze, mikana ishamwari yako yepamwoyo kana hanzvadzi zvakare. Kusvika parunhare nemudiwa kuti utaure nezvazvo kunogona kukubatsira kurerutsa kunetseka mushure mekumuka, Shen-Miller anodaro. Kana izvo zvichinzwika sepfungwa inotyisa iyo inokusiya wakanyanya kunetseka kupfuura pawakatanga ...

Fungisisa. Ichi chimwe chiitiko Shen-Miller anokurudzira kubatsira kudzikamisa pfungwa chinhu chekutanga mangwanani. Inoita pfungwa-pamusoro pekudzikira kwekushushikana, kufunga kunogona kubatsira kukuita kuti uwedzere kuzviziva uye netsitsi (sekunge pamwe kune vatsigiri vemumiriri iwe usingafarire) uye yakaratidzwa kukubatsira kuti unzwe kugadzikana kana watarisana nekushushikana basa, sekuvhota [chikosoro]. (Tarisa yedu Facebook Rarama ye20 maminetsi-anotanga kufungisisa kirasi ine MNDFL, NYC-yakavakirwa kufungisisa studio-uye Instagram-hope).

Chinjana kofi yako netii. Izvi zvinogona kuve zvinonyengera zvichienderana nezinga rako rekupindwa muropa nekofi uye nekurara kwakawanda kwawakawana husiku hwapfuura. Asi sezvo caffeine inogona kuwedzera kushushikana uye kukuita jittery, iwe unofanirwa kuongorora yako ine caffeine chinwiwa chinwiwa paZuva reSarudzo mangwanani, anodaro Shen-Miller. Sarudza mushonga wetii kana uchikwanisa.

Imbo kurovedza muviri. Kuti uwedzere simba rako uye udzikise kushushikana kwako, edza kupinda mune kumwe kurovedza muviri usati waenda kunzvimbo dzekuvhota, senge neiyi masere mafambiro akagadzirirwa kumutsa muviri wako kumusoro kana nekumwe kushushikana-kurerutsa iyo yoga inoisa. (Kana, kana kusinganyanyi kutonhora, famba-famba panze, izvo zvinogona kubatsira kubvisa kushushikana pamusoro pe toni yezvimwe zvakavakirwa-mukati mabhenefiti ehutano.)

Usati waenda kubasa ...

Enda unovhota-duh! Chero ani anokunda sarudzo anogona kunge asiri pasi pedu, asi chinhu chimwe isu unokwanisa kutonga kuri kuenda kunze uko uye kunovhota, anodaro Shen-Miller. "Pane kuwirirana pakati pekunzwa kwekushaya rubatsiro uye kushushikana," anotsanangura, "saka kushingaira mune zvematongerwo enyika uye kunzwa senge izwi rako rinokosha uye rinogona kuita mutsauko kwakakosha chaizvo kune hupenyu hwako hwese."

Zvipe mubayiro. "Mushure mekuvhota, zvipe mubayiro. Kuva nechimwe chinhu chekutarisira mushure mekuvhota kunogona kubatsira kurerutsa pfungwa dzako panguva yekuvhota," anodaro Shen-Miller. Zvakanaka, zviri nyore- $ 5 latte pano tauya!

Stay positive. Kuita kuyedza kwekuramba uine tariro panguva yekuvhota kunogona kubatsirawo kugadzirisa kushushikana, anodaro. Tarisa pane zvakakosha muhupenyu hwako, semhuri yako neshamwari, uye uzive kuti iwe (nenyika) muchakwanisa kupfuura zvese zvinoitika.

Paunosvika kubasa ...

Dzivisa kusangana nehupfu.

Izvi zvinogona kureva kudzivirira nzvimbo dzemunharaunda muhofisi yako kwaunoziva kuti vanhu vachange vachitaura nezvesarudzo, anodaro Shen-Miller. Pafiripi, kana kunzwa nezvazvo kunokubatsira zorora kushushikana, saka nenzira dzose, enda kukicheni uko vanhu vari kutaura nezvevhoti. Asi iwe unoziva, pamwe edza kuita kuti rimwe basa riitwe nhasi, zvakare.

Uye kana ukaramba wakabatikana mugakava nemushandi wako ane shungu… Bvumirana kusawirirana, anodaro Shen-Miller. Zviripachena, hausi kuzonyengetedza mumwe munhu ane zvitendero zvakasiyana kuti achinje pfungwa dzake panguva ino yemutambo, saka edza kutsvaga zvinowirirana pane imwe nyaya yamunofarira mese. Kana izvo zvisingaite senge zvisingaite, ingo dzivisa nhaurirano dzezvematongerwo enyika zvachose, anodaro.

Kana uchiona zvawanikwa musarudzo ...

Tarisira kutambudzika. Ehe, iri ndiro zano rakananga kubva kuna Shen-Miller. Zvinonzwika kusuwa, asi zvakakosha kutarisira imwe nhanho yekusabatsira uye kushaya kwekudzora, anodaro. "Ingo rangarira, wakaita chikamu chako nekuvhota."

Gadza miganhu. Kucherekedza-kumanikidza kuongorora-kutarisa kusagadzikana kuchinyanya chinhu chinhu vashandi vehutano hwepfungwa vanonetsekana nazvo. Kuchengetedza kushushikana kwako kuwedzera kubva, usaramba wakanamatira kune yako TV iyo yakazara husiku. Izvo hazvizoshandure mhedzisiro, tinovimbisa.

Kana Mutungamiri anotevera aziviswa… Kana wako musarudzo akahwina, unogona kunge uchinzwa kurerukirwa uye nekunakidzwa! Asi, zvisinei nemhedzisiro, ziva kuti munhu wese achapfuura napo senyika uye munharaunda yako, anodaro Shen-Miller. "Rambai muchikurukura nevadikanwi vamakanga musingawirirani navo uye edza kufunga maonero avo. Tarisa pane zvakaitika munharaunda mukuwedzera kune yenyika sezvo izvi zvingave zvakakurumidza kuitika kwauri iwe pachako," anodaro.

Ongororo ye