Mashandisiro Ekumhanya Mantra Anogona Kubatsira Iwe Kurova PR

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Ndisati ndayambuka mutsetse wekutanga ku2019 London Marathon, ndakazviitira vimbiso: Chero nguva yandainzwa sekunge ndaida kana kuda kufamba, ndaizvibvunza kuti, "Unogona kuchera zvakadzika zvishoma here?" Uye chero bedzi mhinduro yaive hongu, ini handiregi.

Handina kumbobvira ndashandisa mantra kare. Mantras yaigara ichiita sechimwe chinhu chakanakira Instagram uye yoga vavariro pane mazwi anokosha kudzokorora zvinonzwika (kana kunyangwe mumusoro mangu). Asi panhangemutange yega yega yandaimhanya kusvika zvino — London yaive yangu yechitanhatu - huropi hwangu hwakaongorora pamberi pemapapu angu kana makumbo. Ndakaziva kuti ndaida chimwe chinhu kuti ndirambe ndichidanwa mukati kana ndaizoda kuramba ndiri pachinangwa changu uye kumhanyisa sub-mana awa marathon, inozove yangu nguva yekukurumidza kupfuura dzose.

Ini handisi ndega ndaishandisa mantra kuLondon Marathon. Eliud Kipchoge - iwe unoziva, chete mujaho wepamusorosoro wenguva dzose - aipfeka mantra yake, "hapana munhu ane muganho," pachishongo; unogona kuzviona iwo mafoto kubva kuLondon, kwaakaisa nyowani kodhi rekodhi ya2: 02: 37, nguva yekupenga yekupenga yechipiri chete kune yake yepasirose-rekodhi kumisikidza kumhanya paBerlin Marathon mu2018 (unogona zvakare kuona rundarira rwake mukati mifananidzo kubva musi iwoyo).

Boston Marathon champ Des Linden anoshandisa iyo mantra "kudzikama, kudzikama, kudzikama. Zorora, zorora, zorora," kuti ugare munzvimbo iri munzira. New York City Marathon anokunda Shalane Flanagan's mantra yeOlympic Trials yaive "kuurayiwa kunotonhora." Uye nyanzvi yekumhanya-mhanya Sara Hall anodzokorora "relax and roll" kuti arambe akatarisa panguva yemujaho.

Izvo zvakanakira zvinoshandisa mantras nekuti zvinovachengeta vachibatikana mukumhanya, anotsanangura Erin Haugen, Ph.D., nyanzvi yezvepfungwa yemitambo iri muGrand Forks, ND. "Paunenge uchimhanya, uropi hwako huri kutora huwandu hwedata: iyo nzvimbo, mamiriro ekunze, pfungwa dzako, manzwiro ako, manzwiro anoita muviri wako, kunyangwe uri kurova nhanho dzako, nezvimwe." Patinenge tisinganzwisisike, anodaro, tinowanzo tarisa pane zvisina kunaka - makumbo ako anorema sei kana kuti mhepo yakasimba sei kumeso kwako. Asi sainzi inoratidza kuti kutarisisa izvo zvinokanganisa chiyero chako chekuedza kunoonekwa (kuti chiitiko chakaoma sei). "Mantras anotibatsira kuona chimwe chinhu chakanaka chiri kuitika kana chatinoda kuitika," anotsanangura Haugen. "Vanotikurudzirawo kuti tinzwe kana kuona manzwiro akanaka anogona kutibatsira kufunga zvine pundutso nezvebasa riripo."

Mashoko mashoma anogona here kuva nesimba rakaringana, asi, kuti akubatsire kumhanya nekukurumidza kana kureba-kana zvese zviri zviviri? Kune matani esainzi anotsigira simba rekukurudzira-kutaura. Yakanga iri imwe yehunyanzvi hwepfungwa (pamwe nemifananidzo uye kumisikidza zvibodzwa) zvichiratidzwa kusimudzira kutsungirira kwemitambo mukuongororwa kweanopfuura zana manyuko akaburitswa mupepanhau. Sports Medicine. Positive self-talk yakabatanidzwawo nekuvandudzwa kwekuita mune yekutanga meta-kuongorora yakaburitswa mujenari Maonero ePsychological Science. Kukurudzira-kutaura-kwakadzorawo mwero unoonekwa wekushanda nesimba uye kwakawedzera kutsungirira kwevanofamba nemabhasikoro muchidzidzo chakaburitswa mumagazini Mishonga & Sayenzi muMitambo & Exercise (a yakazotevera kudzidza yakaratidza kuti izvo zvakaramba zviripo kunyangwe mukupisa).

Iyo sainzi haina kunyatso kujeka, zvakadaro, kana ichinyatso tarisa kumhanya. Nekudzidza makumi mashanu makumi mashanu emakoreji evhoteji anomhanyisa nyika, vatsvagiridzi vakawana kuti vangangosvika kune iyo "kuyerera" nyika-AKA iyo mumhanyi ari pamusoro kana muviri wako uchiita kunge uchinzwa uye uchiita zvirinani-kana uchishandisa zvinokurudzira-kutaura, sekutsvaga kwakaburitswa mu Zvinyorwa zveMitambo Maitiro. Nekudaro, ichiri kuteedzera makumi maviri nemakumi mana emamita mu60-mamaira, usiku hwese ultramarathon, yekuzvikurudzira-kutaura haina kuita sekukanganisa mashandiro, sekutsvaga kwakaburitswa mu Sport Nyanzvi yezvepfungwa. Zvakadaro, data yekutevera kubva kuchidzidzo ichocho yakawana kuti vazhinji vatori vechikamu vakawana iyo yekuzvitaura ichibatsira, uye vakaramba vachiishandisa mushure mekuyedza.

"Kushandiswa kwemazwi ekunyora mantra kune zvakawanda zvakanaka zvinokanganisa manzwiro emunhu, muviri, uye pfungwa," anodaro Hillary Cauthen, Psy.C., nhengo yedare repamusoro reSangano reApplied Sport Psychology. "Izvo zvakati, zvinotora nguva, chinangwa, uye kuenderera kushandisa kwemantra kubatsira mukukanganisa mashandiro emunhu."

Pese pandinenge ndichifamba mumarathon-uye ini ndichifamba mune yese yandakamhanya, hapana chinonyadzisa mune izvo-imhaka yekuti huropi hwangu hunofunga kuti ndinofanira kufamba. Asi nekuzvikumbira kuti ndichere kwakadzika mukati mekosi yeLondon, ndakamhanya kwemamaira makumi maviri ndakananga. Zvichiitika, kwaive mushure mekuyambuka makiromita makumi maviri (iyo yaityisa "madziro" emamarathoni mazhinji) ndipo pandakatanga kuzvipokana. Nguva dzese pandinodzora kana kutora zororo rekufamba, zvakadaro, ndaitarisa pawachi yangu ndione nguva yapfuura ichiswedera padyo nenguva yangu yechinangwa, uye ndaifunga, "chera zvakadzika." Uye nguva dzese, ndaizvishamisa nekutora nhanho. Zvakanga zvakaoma, uye panguva yandakatenderedza kona yeSt. James Park kuti ndione Buckingham Palace mamita chete kubva pakupera ndaida kuchema, asi ndaigara ndiine gasi rakawanda mutangi-yaikwana kuti ndipfuure mutsetse uye svika pachinangwa changu chemaawa mana emarathon neminiti imwe chete nemasekonzi makumi matatu nemasere kuti urege

Mantras ndeyemunhu uye mamiriro. "Chera zvakadzama" yakandishandira panguva iyi; nguva inotevera, ini ndingangoda chimwe chakasiyana kuti ndigare ndichifamba. Kuti uone kuti chii chingakushandira iwe, "sechikamu chekugadzirira kwako nhangemutange yepfungwa, funga kumashure kune zvakanyanya kuomesesa kubva pakudzidziswa kwako uye nyora mupfungwa kuti vakakunda sei," anodaro Haugen. Fungidzira zvikamu zvemujaho waunganetseka-ahem, mamaira makumi maviri-uye zvibvunze, "Chii chandingade kunzwa panguva iyoyo?" (Yakabatana: Kukosha kwe * Nepfungwa * Kudzidziswa kweMarathon)

"Izvi zvinogona kukufungidzira kuti uone kana uchida chirevo chinokurudzira, senge 'Ini ndakasimba, ndinogona kuita izvi' kana chimwe chinhu chinokubatsira kubvuma kusagadzikana, kwakadai sekuti" zvakajairika pachikamu ichi chemujaho, munhu wese anonzwa nenzira iyi izvozvi, '"anodaro Haugen.

Ipapo, ita shuwa kuti mantra yako inosangana neyako kuda uye chinangwa, anodaro Cauthen. "Tsvaga manzwiro aunoda kumbundira mukati memaitiro ako ekuita uye gadzira mazwi anomutsa manzwiro aya," anodaro. Zvitaure zvinonzwika, zvinyore pasi, zviteerere, zvirarame. "Unofanirwa kutenda mune mantra uye ubatanidze pairi kuti ubatsirwe zvakakwana." (Yakabatana: Maitiro Ekufungisisa neMala Beads kune Dzimwe Pfungwa Dzidzira)

Kwenguva yese yaunoshandisa netsoka dzako uchimhanya, uri kushandisa zvakangofanana mumusoro mako. Kudzidziswa kwepfungwa kunofanirwa kunge kusingaite. Uye kana kusarudza-uye nekutaura-mazwi mashoma anogona kukubatsira kuti urambe uchienderera mberi kana kuita kuti inzwe zviri nyore (kunyangwe iriyo mhedzisiro yeplacebo), ndiani asingatore simba iroro?

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