Munyori: Eugene Taylor
Zuva Rekusika: 13 Nyamavhuvhu 2021
Gadziridza Zuva: 22 Chikumi 2024
Anonim
Let’s Chop It Up (Episode 44) (Subtitles) : Wednesday August 25, 2021
Vhidhiyo: Let’s Chop It Up (Episode 44) (Subtitles) : Wednesday August 25, 2021

Zvemukati

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kushungurudzika chiitiko chepasirese chinouya neshungu uye kushushikana mupfungwa.

Kunyange vanhu vazhinji vachibatanidza moyo wakaputsika nekuguma kwehukama hwepabonde, murapi Jenna Palumbo, LCPC, anosimbisa kuti "kushungurudzika kwakaoma." Rufu rwemudiwa, kurasikirwa nebasa, kushandura mabasa, kurasikirwa neshamwari yepedyo - zvese izvi zvinogona kukusiya iwe wakaputsika moyo uye kunzwa sekuti nyika yako haizombove yakafanana.

Iko hakuna nzira yekutenderedza: kupodza moyo wakaputsika kunotora nguva. Asi pane zvinhu zvaunogona kuita kuti uzvitsigire kuburikidza nekurapa uye kuchengetedza hupenyu hwako hwepamoyo.

Maitiro ekuzvichengetedza

Izvo zvakakosha kuti utarisire zvako wega zvaunoda mushure mekurwadziwa kwemoyo, kunyangwe kana iwe usinga garo kunzwa saizvozvo.


Zvipe mvumo yekuchema

Kushungurudzika hakuna kufanana kune wese munhu, anodaro Palumbo, uye chinhu chakanakisa chaunogona kuzviitira kuzvipa mvumo yekunzwa kusuwa kwako kwese, kutsamwa, kusurukirwa, kana mhosva.

"Dzimwe nguva nekuita izvozvo, iwe nekusaziva unopa avo vakakukomberedza mvumo yekunzwa kwavo kushungurudzika, zvakare, uye hauzonzwa sekunge uri wega mariri." Iwe unogona kungoona kuti shamwari yapfuura nemarwadzo akafanana uye ine zvimwe zvinonongedzera iwe.

Zvibate zvakanaka

Paunenge uri mukati mekurwadziwa pamoyo, zviri nyore kukanganwa kutarisira zvaunoda iwe pachako. Asi kuchema hakusi kungoitikawo mupfungwa, kunokuderedza panyama. Chokwadi, kutsvagisa kwakaratidza kuti kurwadziwa mumuviri uye mupfungwa kunofamba munzira dzakafanana muuropi.

Kufema kwakadzika, kufungisisa, uye kurovedza muviri zvinogona kuve nzira huru dzekuchengetedza simba rako. Asi usazvirove pachako pamusoro pazvo, futi. Kungoita kuedza kudya uye kugara uine hydrated kunogona kuenda kure. Zvitore zvishoma, rimwe zuva panguva.


Tungamira nzira yekuzivisa vanhu zvaunoda

Wese munhu anorarama nekurasikirwa nenzira yake, anodaro Kristen Carpenter, PhD, chiremba wezvepfungwa muDhipatimendi rePsychiatry uye Behaeveal Medicine kuOhio State University Wexner Medical Center.

Anopa zano kuve pachena pamusoro pekuti iwe unofarira kuchema uri wega, nerutsigiro rwehama dzepedyo kana neboka rakapetana revanhu rinowanikwa kuburikidza nesocial network.

Kuunza zvaunoda kunze uko kunokuponesa kubva mukuedza kufunga nezvechimwe chinhu panguva iyoyo, anodaro Carpenter, uye zvichabvumidza mumwe munhu anoda kutsigira kuti akubatsire uye kuita kuti hupenyu hwako huve nyore nekutarisa chimwe chinhu kubva pane chako chinyorwa.

Nyora pasi zvaunoda (aka iyo 'notecard nzira')

Inoshanda sei:

  • Gara pasi woita runyorwa rwezvaunoda, kusanganisira zvido zvekubatika uye nekusimbiswa kwemanzwiro. Izvi zvinogona kusanganisira kucheka huswa, kutenga zvekutengesa, kana kungotaura pafoni.
  • Tora mudura wemakadhi uye nyora pasi chinhu chimwe pakadhi rega rega.
  • Kana vanhu vakabvunza kuti vangabatsira sei, tambidza kadhi rekunyora kana kuti ivo vasarudze chimwe chinhu chavanonzwa kuti vanogona kuita. Izvi zvinoderedza kumanikidzwa kwekutaura zvaunoda ipapo ipapo kana mumwe munhu akabvunza.

Enda kunze

Tsvagiridzo yakawana kuti kupedza maawa maviri chete pasvondo kunze kunogona kusimudzira hutano hwako hwepfungwa uye hwepanyama. Kana uchikwanisa kuenda kune imwe nzvimbo yakanaka, yakanaka. Asi kunyangwe kufamba kwakajairika uchitenderedza nharaunda kunogona kubatsira.


Verenga mabhuku ekuzvibatsira uye teerera ma podcast

Kuziva kuti vamwe vakapfuura nezvakaitika zvakafanana uye vakabuda kune rimwe divi kunogona kukubatsira kuti unzwe kushoma uri wega.

Kuverenga bhuku (isu tine mamwe marongero gare gare muchinyorwa chino) kana kuteerera podcast nezve yako chaiyo kurasikirwa kunogona zvakare kukupa iwe kusimbiswa uye kuve inotsigira nzira yekuti iwe ugadzirise zvaunonzwa.

Edza chiitiko chinonzwa-chakanaka

Sarudza nguva zuva rega rega yekuita chimwe chinhu chinonzwa kuve chakanaka, kunyangwe kuri kuita kwekutepfenyura, kusangana neshamwari yepedyo, kana kutarisa shoo inokuseka.

Kuronga nguva dzinounza iwe mufaro kwakakosha pakurapa moyo wakaputsika.

Tsvaga rubatsiro rwehunyanzvi

Zvakakosha kutaura nezvekunzwa kwako nevamwe uye kwete kuzviita chiveve kunze. Izvi zviri nyore kutaura pane kuzviita, uye zvakajairwa zvachose kuda rumwe rubatsiro.

Kana iwe ukaona kuti kushungurudzika kwako kwakanyanyisa kutakura uri wega, nyanzvi yehutano hwepfungwa inogona kukubatsira iwe kushanda kuburikidza nemanzwiro anorwadza. Kunyangwe zvikamu zviviri kana zvitatu chete zvinogona kukubatsira iwe kugadzira maturusi matsva ekugadzirisa.

Tsika dzekuvaka

Mushure mekuzvipa imwe nzvimbo yekuchema uye kugadzirisa zvaunoda, tanga kutarisa kune kugadzira matsva maitiro uye maitiro anogona kukubatsira iwe kuramba uchigadzirisa kurasikirwa kwako.

Usaedze kudzvinyirira kurwadziwa

"Usatambise simba pakunzwa kunyara kana mhosva pamusoro pemanzwiro ako," anodaro Carpenter. Pane kudaro, "shandisa simba irori mukuedza nesimba kuti unzwe zvirinani uye upore."

Funga kuzvipa iwe gumi kusvika gumi nemashanu maminetsi zuva rega rega kuti ubvume uye unzwe kusuruvara kwako. Nekuipa iyo yakatsaurwa yekutarisisa, iwe unogona kuiwana ichikwira zvishoma nezvishoma zuva rako rese.

Dzidzira kuzvidzora

Kuzvinzwira tsitsi kunosanganisira kuzvibata nerudo uye nerukudzo asi usingazvitongere.

Funga nezve mabatiro aungaita shamwari yepedyo kana nhengo yemhuri ichipinda panguva yakaoma. Chii chaungati kwavari? Chii chawaizovapa? Ungavaratidza sei kuti une hanya? Tora mhinduro dzako wozvishandisa kwauri.

Gadzira nzvimbo mune yako purogiramu

Paunenge uchipfuura nenguva yakaoma, zvinogona kuve nyore kuzvitsausa nezviitiko. Kunyangwe izvi zvichigona kubatsira, ita shuwa kuti iwe uchiri kuzvisiya iwe imwe nzvimbo yekugadzirisa manzwiro ako uye uine imwe nguva yekuzorora.

Ita tsika nyowani

Kana iwe wapedza hukama kana kurasikirwa newaunoda, unogona kunzwa sekunge warasikirwa nehupenyu hwetsika nemagariro. Mahoridhe anogona kunyanya kuoma.

Bvumira shamwari nemhuri kuti vakubatsire iwe kugadzira tsika nyowani uye ndangariro. Usanonoka kusvika kune imwe rutsigiro rwakawedzerwa mukati memazororo makuru.

Nyora pasi

Paunenge uchinge wawana imwe nguva yekugara nemanzwiro ako, kujenali kunogona kukubatsira zvirinani kuronga uye nekukupa iwe mukana wekuburitsa chero manzwiro angave akaoma kugovana nevamwe.

Heano mafambiro ekuti utange.

Tsvaga hurongwa hwekutsigira

Kugara uchienda kana kuita-mu-munhu kana epamhepo mapoka ekutsigira anogona kukupa nharaunda yakachengeteka kuti ikubatsire kutsungirira. Iko zvakare kuporesa kugovana zvaunonzwa nematambudziko neavo vari mumamiriro akafanana.

Batanidza newe

Kuenda kuburikidza nekurasikirwa kukuru kana shanduko kunogona kukusiya uchinzwa kusaziva zvako uye kuti ndiwe ani. Iwe unogona kuita izvi nekubatana nemuviri wako kuburikidza nekurovedza muviri, kushandisa nguva mune zvakasikwa, kana kubatana nekutenda kwako pamweya uye uzivi.

Zvinhu zvekuchengetedza mupfungwa

Sezvaunofamba nenzira yekupodza moyo wakaputsika, zvinobatsira kuva nezvazvinotarisirwa nezve maitiro acho. Kubva pane nziyo dzepop kuenda kumarom-com, nzanga inogona kupa kwakamonyoroka maonero ezvekushungurudzika kwemoyo.

Hezvino zvinhu zvishoma zvekuchengetedza kumashure kwepfungwa dzako.

Chiitiko chako chinoshanda

Rufu rwemudiwa ndiyo yakasarudzika fomu yekusuwa, anotsanangudza Palumbo, asi kushungurudzika kwekuvharira kunogona kutaridzika sekurasikirwa kwehukama kana hukama. Kana kuti pamwe urikutanga nhanho nyowani yehupenyu hwako nekuchinja mabasa kana kuita isina chinhu nester.

Chero zvazvingava, zvakakosha kusimbisa kushungurudzika kwako. Izvi zvinongoreva kucherechedza kukanganisa kwave nako pahupenyu hwako.

Haisi makwikwi

Zviri muropa kuenzanisa mamiriro ako neayo evamwe, asi kusuwa kwemoyo uye kushungurudzika hausi makwikwi.

Kungoti kurasikirwa kweushamwari uye kwete kufa kweshamwari hazvireve kuti maitiro acho haana kufanana, anodaro Palumbo. "Urikudzidzira kugara munyika isina hukama hwakakosha hwawaimbove nahwo."

Iko hakuna zuva rekupera

Kushungurudzika hakuna kufanana kumunhu wese uye haina nguva. Dzivisa zvirevo zvakaita sekuti "Ndinofanira kunge ndichienderera mberi izvozvi," uye zvipe iwe iyo nguva yese yaunoda kupora.

Iwe haugone kuzvidzivirira

Sezvo zvakaoma sekugona kwayo kunzwa, iwe unofanirwa kuenda kuburikidza nayo. Paunowedzera kurega kubata nemanzwiro anorwadza, zvinotora nguva yakareba kuti iwe utange kunzwa zvirinani.

Tarisira zvisingatarisirwi

Sezvo kusuruvara kwako pahunoshanduka, saka ndiko kuwedzera uye kuwanda kwekushungurudzika kwemoyo. Dzimwe nguva zvinonzwa kunge mafungu akapfava anouya oenda. Asi mamwe mazuva, zvinogona kunzwa kunge kusadzora kusanzwisisika kwemanzwiro. Edza kusatonga kuti manzwiro ako anoratidza sei.

Unenge uine nguva dzemufaro

Rangarira kuti zvakanaka kuti uwane zvizere nguva dzemufaro paunenge uchishungurudzika. Shandisa chikamu chezuva rega rega uchitarisa panguva iripo, uye zvibvumire iwe kugamuchira izvo zvinhu zvakanaka muhupenyu.

Kana iwe uri kusangana nekufirwa kwemudiwa, izvi zvinogona kuunza kumwe kunzwa kwekuzvipa mhosva. Asi kuwana mufaro uye mufaro kwakakosha kuti ufambire mberi. Uye kuzvimanikidza kuti ugare mune yakashata mamiriro epfungwa hakuzoshandure mamiriro acho.

Zvakanaka kusave zvakanaka

Kurasikirwa kwakanyanya, sekufa kwemudiwa, kucharatidzika kuve kwakasiyana nekurambwa nebasa, anodaro murapi Victoria Fisher, LMSW. "Muzviitiko zvese izvi, zvakakosha kuti ubvume kuti unzwe zvauri kunzwa uye rangarira kuti zvakanaka kusave zvakanaka."

Kunyangwe iwe uri kuita zvese zvaunogona kuti ushande kuburikidza nekurwadziwa kwemoyo wako, ungangove uchine mazuva emazuva. Tora ivo sezvavanouya uye voedza zvakare mangwana.

Tsvaga kuzvigamuchira

Usatarisira kuti kutambura kwako kuchakurumidza kubva pane iko kwagadzirira. Edza kubvuma chokwadi chako chitsva uye unzwisise kuti kushungurudzika kwako kunotora nguva kupora.

Yakurudzirwa kuverenga

Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita Havafaniri kunge vari makuru mabhuku ekuzvibatsira, kana. Nhoroondo dzega dzekuti vamwe vakararama sei kuburikidza neshungu dzinogona kunge dzakasimba zvakadaro.

Heano mamwe mazita ekuti utange.

Zvinhu zvidiki Zvakanaka: Zano rerudo uye Hupenyu kubva kuna Anodiwa Shuga

Cheryl Strayed, munyori webhuku rinonyanya kutengesa "Wemusango," akaunganidza mibvunzo nemhinduro kubva kune yaimbove isingazivikanwe yezano. Mhinduro yega yega-yakadzika inopa mazano anonzwisisika uye anonzwira tsitsi kune chero munhu akasangana nekurasikirwa kwakasiyana siyana kusanganisira kusatendeka, muchato usina rudo, kana kufa mumhuri.

Tenga pamhepo.

Kukunda Kudiki: Kuona Asingafungidzike Nguva dzeNyasha

Anogamuchirwa munyori Anne Lamott anounza dzakadzama, dzechokwadi, uye dzisingatarisirwe nyaya idzo dzinotidzidzisa nzira yekutendeukira kurudo kunyangwe mune isina tariro mamiriro.Ingo ziva kuti kune mamwe maratidziro echinamato mune rake basa.

Tenga pamhepo.

Kukuda Iwe Sedenga: Kupona Kuzviuraya kweMudiwa

Nyanzvi yezvepfungwa uye akapona pakuzviuraya Dr. Sarah Neustadter inopa nzira yekufamba nenzira dzakaomarara dzekushungurudzika uye kushandura kupererwa kuita runako.

Tenga pamhepo.

Huchenjeri hweMoyo Wakaputsika: Maitiro Ekushandura Marwadzo Ekurambana Kuita Kurapa, Njere, uye Rutsva Rudo

Kubudikidza nehunyoro hwake, hunokurudzira huchenjeri, Susan Piver anopa mazano ekuti apore kubva mukushungurudzika kwemoyo wakaputsika. Funga nezvazvo sechirevo chekubata neshungu uye kuora mwoyo kwekurambana.

Tenga pamhepo.

PaKuva Kuva Munhu: Memoir Yekumuka, Kurarama Chaiko, uye Kuteerera Zvakaomarara

Kunyangwe aiita kunge asiri matsi uye achirasikirwa nekurasikirwa nababa vake achiri mudiki, munyori Jennifer Pastiloff akadzidza kuvaka zvakare hupenyu hwake nekuteerera zvine hasha nekutarisira vamwe.

Tenga pamhepo.

Gore reMagical Kufunga

Kune chero munhu akasangana nekufa kamwe kamwe kwemurume / mukadzi, Joan Didion anopa yakajeka uye yakatendeka kuratidzwa kwemuchato uye hupenyu hunoongorora kurwara, kushungurudzika, uye kufa.

Tenga pamhepo.

Kwete Madhaka, Kwete Lotus

Netsitsi uye kureruka, mumongi wechiBuddha nemupoteri weVietnam Thich Nhat Hanh anopa maitiro ekubatira marwadzo uye kuwana mufaro wechokwadi.

Tenga pamhepo.

Maitiro Ekurapa Mwoyo Wakaputsika mumazuva makumi matatu: Gwara reZuva-Nezuva-rekuti Uonekana uye Kuenderera Neupenyu Hwako

Howard Bronson naMike Riley vanokutungamira kuburikidza nekupora kubva kumagumo ehukama hwepamoyo uine ruzivo uye kurovedza kunoitirwa kukubatsira kupora uye kuvaka kusimba.

Tenga pamhepo.

Zvipo Zvekusakwana: Regedza Izvo Zvaunofunga Iwe Kuti Unofanirwa Kuve Uye Gamuchira Zvauri

Kubudikidza nemoyo wake, kutendeseka kutaura, Brené Brown, PhD, anoongorora maitiro atingaita kuti tisimbise kubatana kwedu nenyika uye nekukudziridza manzwiro ekuzvitambira-rudo uye rudo

Tenga pamhepo.

Chinokosha

Ichokwadi chakaoma chekuenda nekurasikirwa ndechekuti chinogona kuchinja hupenyu hwako zvachose. Pachave nenguva apo iwe paunonzwa kukurirwa nekurwadziwa pamoyo. Asi pachave nevamwe kana iwe ukaona kupenya kwechiedza.

Kune kumwe kusuruvara, sekutaura kwaFisher, "inyaya yekurarama kwechinguva kusvikira iwe zvishoma nezvishoma wavaka hupenyu hutsva, hwakasiyana nenzvimbo yakavhurika yekusuwa painomuka."

Cindy Lamothe mutori wenhau anoshanda akazvimirira anogara kuGuatemala. Anonyora kazhinji nezve mapindano pakati pehutano, hutano, uye sainzi yekuzvibata kwevanhu. Akanyorerwa The Atlantic, New York Magazine, Teen Vogue, Quartz, The Washington Post, uye zvimwe zvakawanda. Mutsvage pa cindylamothe.com.

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