Nhungamiro Yako Yekukudziridza Pfungwa, Kushushikana, uye Muviri Kuomarara

Zvemukati

• Simbisa Pfungwa Dzako
• Simbisa Manzwiro Ako
• Vaka muviri wako
• Ongororo ye

Denda, rusaruraganda, polarization yezvematongerwo enyika - 2020 iri kutiyedza isu pachedu uye pamwe chete. Sezvo isu takasimuka kuti tisangane nematambudziko aya, takadzidza kuti simba rakakosha sei kuhutano hwedu uye kurarama, kubatana kwedu nenharaunda, uye kuvimba kwedu uye kugara zvakanaka.

Kupfuura nakare kose, tinoda hunhu senge grit, kusimba, uye kutyaira, pamwe nesimba remuviri uye simba. Neraki, kuve nemumwe kunogona kuita kuti kuvaka vamwe vese kuve nyore, tsvagiridzo yakawana. Semuenzaniso, vakadzi vanogara vachisimudza zvirema zvinorema vanodzidza kutsungirira kuburikidza nemamwe matambudziko ehupenyu, zvinoenderana nekudzidza. Kuwedzera simba rako "kunokutendera kuti uone kuti unogona kuita zvinhu zvakaoma, izvo zvinowedzera kuvimba kwako nekupiwa simba," anodaro munyori wekudzidza Ronie Walters, weUniversity yeHighlands neZvitsuwa muScotland. Panguva imwecheteyo, kuomarara kwepfungwa kunokupa kudzikama uye kutarisisa kuita zvakanaka, anodaro Robert Weinberg, Ph.D., purofesa wezvepfungwa zvemitambo paMiami University kuOhio.

Nechirongwa chedu, iwe uchadzidza kukudziridza simba raunoda kukunda zvipingamupinyi, kurwira ramangwana rakajeka, uye kufamba nenyika.

Simbisa Pfungwa Dzako

Kuomarara kwepfungwa kugona kuisa pfungwa, kuramba wakadzikama, kuchengetedza kuvimba, uye kuramba uchikurudzirwa nekufamba kwenguva. “Inopindirana negrit, hunhu hunobuda kana chimwe chinhu chauri kuda nacho chikapindirana nekushingirira kuchiwana, anodaro Angela Duckworth, Ph.D., purofesa wepfungwa uye munyori wezvepfungwa paUniversity of Pennsylvania. Iro grit uye iye akatanga iyo Character Lab, isingabatsiri iyo inosimudzira ruzivo rwesainzi kubatsira vana kubudirira. Zvidimbu zvese zveiyo equation zvakakosha, anodaro Duckworth. Kungova kufara nezve chikonzero kana chirongwa hakuzokubatsire kunamatira nacho kwenguva refu. Kutsungirira iwe unofanirwa kuzvipira kune chinangwa uye kutora zviito zvakajeka. "Shingairira nezvinhu zvakavakirwa-mukati," sezvo vavariro dzichiwanzo kuwanda nekufamba kwenguva, anotsanangura. "Kana ukasaina kuti ubatsire kuvhota, murongi anenge achikufonera."

Kuomarara chinhu icho munhu wese anogona kushanda pachiri, anodaro Weinberg. Imwe nzira yekuivaka ndeye kudzidziswa kwedambudziko, iyo inokuisa iwe mumiedzo inomhanya kuti ugone kudzidzira kugadzirisa matambudziko pasi pekumanikidzwa. Semuenzaniso, kana uri kuyedza kuunza shanduko kusangano uye uchiziva kuti unenge uchitaura nevanhu vanopikisa pfungwa dzako, edza kufanoona mibvunzo yakaoma yavachabvunza uye dzokorora mhinduro dzako. Dzidzira kuramba wakanangisa uye wakadzikama paunenge uchishanda kuburikidza nekukakavadzana kunogona kuitika. (Yakabatana: Kristen Bell Ari "Kuchengeta" Aya Matipi Ekutaurirana Kune Hutano)

Rimwe zano rekusimbisa kuomarara kwepfungwa kushandisa zvakanaka kutaura-kwako, anodaro Weinberg. Paunokanganisa, pachinzvimbo chekutanga inoparadza yemukati monologue iyo inozadza chivimbo chako uye kukuvadza maitiro ako, edza kucherechedza zvakaringana. “Ingotaura kuti, ‘Ipo pandiri izvozvi, uye izvi ndizvo zvandinosarudza,’” anodaro Weinberg. Maonero asina kwaakarerekera anobatsira kuvandudza kugona kwako kuramba wakasimba. Ehezve, izvi zviri nyore kutaura pane kuita. Kuti uwane zvirinani pazviri, shandisa mifananidzo: Semuenzaniso, fungidzira mamiriro ezvinhu mauri marara-kutaura iwe pachako, uye kudzidzira chinangwa chinangwa. Edza kuzviita kashoma pavhiki kana kunyangwe zuva nezuva.

Simbisa Manzwiro Ako

Kuvhurika uye kuchinjika zvinhu zvinoratidza simba rekunzwa, anodaro Karen Reivich, Ph.D., director wezvirongwa zvekudzidzisa paPositive Psychology Center kuYunivhesiti yePennsylvania. Izvo hazvisi zvekuita stoic. Mumwe munhu akasimba mupfungwa akasununguka kuve ari panjodzi uye zvakanaka nekusagadzikana, izvo zvinovabatsira kuti vasabatike mune chero mamiriro emanzwiro. "Dzidziso yakajairika yetsika nemagariro edu ndeyekushingirira munguva dzakaoma, kugara takagwinya uye tichitarisa divi rakajeka," anodaro chiremba wezvepfungwa Emily Anhalt, anoshanda munharaunda yemagariro ehutano Coa. "Asi simba chairo kunzwa huwandu hwakazara hwekunzwa uye kuvaka kusimba kwekufamba nako."

Resilience ndiko kugona kupinza zviwanikwa zvemukati (sezvako hunhu) kana zvekunze (senharaunda yako) kuti upfuure nemunguva dzakaoma, wobva wavhurika kukura kubva kune izvo zvinonetsa. Uye chimwe chinhu chaunogona kurima, anodaro Reivich.Zvimwe zvezvivakwa zvekusimbisa zvinosanganisira kuzviziva (kutarisisa manzwiro ako, pfungwa, uye physiology), kudzora hurukuro yako yemukati kuti irambe iine zvibereko, tarisiro, uchiziva hunyanzvi hwako uye matarenda uye kuti ungazvishandisa sei nemazvo, uye kubatana nevamwe kana chikonzero chikuru.

Simba chairo kunzwa kuzara kwemanzwiro uye kuvaka kusimba kwekufamba kuburikidza navo.

Kuzviziva kunobatsirawo kuti uzvione zvakajeka, kunyange kana mufananidzo wacho usina kugadzikana. Zvinoda kuda kutarisa mukati, izvo zvinosanganisira kutora njodzi, anodaro Reivich. "Unogona kuwana chimwe chinhu chausina kugutsikana nacho kana kudada nacho," anodaro. Kuita kwekusagadzikana kunozotibatsira kusimba uye kumiririra zvatinotenda mazviri, kunyangwe takatarisana nekutya. "Kana isu tisingabatanidzi zvatiri chaizvo, zvakaoma kuchinja," anodaro Anhalt. "Paunonzwisisa zvakanyanya izvozvo, ndipo paunowedzera kufamba muhupenyu uine chinangwa." (Imwe nzira iwe yaunogona kuvaka kuzviziva-kuzviziva iwe musi.)

Kuti uwedzere kuvaka kushinga kwako, Reivich anokurudzira kutora "chiito chine chinangwa," zvinoreva kuti unoziva kuita zvinhu zvinoenderana nezvauri uye nezvinangwa zvako. “Bvunza kuti, ‘Ndingaita sei kuti ndive munhu anoshingaira nenzira inonyatsonzwa?’” anodaro. Mukutarisana nerusaruraganda, semuenzaniso, izvo zvinogona kunge zviri kujoina kuratidzira, kutsigira mabhizinesi ane vanhu vane ruvara, kana kutaura nemushandirwi wako nezvekuvandudza tsika yekambani. Kuita chimwe chinhu chiri chokwadi kwauri kunovaka simba rako nekuratidzira simba rako, kunyangwe mune mamiriro ezvinhu aunogona kutanga kunzwa kushaya basa.

Vaka muviri wako

Kuita maekisesaizi kunoita kuti ugare uine hutano, asi zvakare kunopa simba mupfungwa dzako uye kunovandudza maonero uye chivimbo chako. Unoda mhando dzinoverengeka dzesimba musimba, anodaro Stuart Phillips, Ph.D., director wePhysical Activity Center of Excellence paMcMaster University muOntario. Kutanga, kune simba guru, ndiko kukwanisa kwako kusimudza chinhu chinorema chaunokwanisa. Simba rekutsungirira rinoita kuti iwe utore chinhu chakanyanyisa kurema kakawanda. Uye simba, iro rinoti Phillips ndiro rakakosha kuvaka uye rinonyanya kushanda pakurarama kwemazuva ese, riri kugadzira simba kana kumanikidza nekukurumidza. (Funga: squat inosvetuka kana kukurumidza kusimuka kubva pasi.)

Kune vazhinji vedu, kusanganiswa kweaya matatu marudzi ekurwisa kudzidziswa kunovandudza simba remuviri ratinoda. Ita zvikamu zvishoma zvesimba-rekutsungirira basa sekusimudza uremu uye plyometric vhiki rega rega, asi usazvidya moyo nezvekusimudza zvinorema nguva dzese, anodaro Phillips. Unogona kuwana kusimba zvakangofanana nekusimudza uremu hunorema kamwe chete mavhiki mashoma, anodaro. Pamusoro pezvo, idya zvakati wandei zvezvinovaka muviri-dense, mapuroteni-akapfuma chikafu zuva rega rega kubatsira kuvaka nekugadzirisa tsandanyama. Zvakare, wana nguva yakawanda yekurara kuti uite zvaunogona uye nemazvo kupora.

Kudzidziswa kwesimba kunozobatsira kuve nechokwadi chekuti muviri wako unoramba wakasimba, sekuvaka simba rako repfungwa uye remanzwiro kuchizokubatsira kuti upfuure mumatambudziko aripo uye nekukusimbisa kutarisana neramangwana.

Ongororo ye