Maitiro Ekufunga Pfungwa kune Chero Mhedzisiro ye2020 Sarudzo

Zvemukati

• Pre-Schedule Therapy uye Zororo
• Kurara Zvakanaka PaNovember 2
• Ramba Uripo Uye Wakadzika
• Inzwa Manzwiro Ako - uye Kuchema
• Dzivisa Kuparadza
• Endai Pamashoko Ekudya
• Famba - uye Buda Kunze
• Dzidzira Kuonga
• Tinya Kuzvichengetedza-pamwe neako Emotional Bhokisi Rekushandisa
• Enda Kubasa
• Ongororo ye

Kugamuchirwa kune imwe yeanonetsa zvikuru - inodzokororwa! - mwaka muhupenyu hwakawanda mhiri kweUnited States: sarudzo yemutungamiri wenyika. Muna 2020, kushushikana uku kwakakwidziridzwa pamwe neyakakamurwa zvakanyanya, hyper-polarized tsika yakaona nyika ino munhoroondo yazvino. (Ah, uye denda re COVID-19.) Nezvo zvataurwa, zvisinei kuti uri kuvhotera ani, mhedzisiro yesarudzo yaNovember 3 ine mukana wekugumbura. Hazvina mhosva kuti chii chinoitika, boka hombe revaAmerica rinozo nyadziswa - kana kutoparara.

Iwe unogona sei kugadzirira mhedzisiro? Nyanzvi dzehutano hwepfungwa dzinogovana matipi ekunyaradza kushushikana kwesarudzo uye nekuona kuti haufambi munzvimbo ine rima.

Pre-Schedule Therapy uye Zororo

Inogona kunge iri nguva yekufonera murapi wako uye uzviverengere chikamu cheNovember 4. "Gadzirira kurapwa nemudiwa wako wepfungwa," anodaro Jennifer Musselman, L.M.F.T., chiremba wepfungwa anogara muLos Angeles neSan Francisco. "Uye ziva kuti zvakanaka kushandisa nguva yako yese yekurapa kugadzirisa kushushikana kwezvematongerwo enyika - uye kuti hausi iwe wega uri kuzviita."

"Kana uchikwanisa kurapwa, nepose paunogona napo, kuronga," anobvumirana naTal Ben-Shahar, Ph.D. co-muvambi uye murayiridzi kuHappiness Studies Academy. (Uyezve ona: Maitiro Ekutenga Therap Paunenge Wabhuroka) Uye kana iwe usina nzira, anoti kungotora zuva rekurega basa kunogona kubatsira zvakanyanya. "Nhasi, vanhu vazhinji uye vazhinji vari kunyunyuta pamusoro pekuwedzera kwekushushikana senzira yekuvharira mufaro. Izvo zvavasingazive ndezvekuti iko kushushikana harisi iro dambudziko, uye rinogona kuva rakanaka kwavari - zvakatonyanya kushayikwa kwekudzoka ."

Funga nezvekufananidza kunotevera, anodaro Ben-Shahar: Paunoshanda uchiita zvekusimbisa muviri nekusimbisa mhasuru dzako, unobva watosimba, chero bedzi iwe uchipawo yako mhasuru nguva yekupora, pakati pezvikamu uye zvakare pakati pekurovedza muviri. Saizvozvo, kushushikana kunze kwejimu kunogona kuita kuti uwedzere kusimba mupfungwa kana uine nguva yekupora. “Dambudziko riri munyika yanhasi harisi kunetseka, asi kushayikwa kwekupora,” anodaro Ben-Shahar. "Paunounza kupora kwakajairika muhupenyu hwako - kuburikidza nekutamba, kufungisisa, kurovedza muviri, nguva neshamwari, nezvimwe - pane kuneta, iwe unonzwa uchiwedzera kusimba."

Kurara Zvakanaka PaNovember 2

Alfiee Breland-Noble, Ph.D., chiremba wezvepfungwa, munyori, muvambi wehutano hwepfungwa husina purofiti iyo AAKOMA Project, uye muridzi wepfungwa podcast Akakosora Ruvara naDr Alfiee, ine zano rakareruka asi rine simba: Enda kunorara nguva isati yasvika yezuva rinonetsa (kureva November 3), "nekuti kuneta kunowedzera zviratidzo zvekushushikana," anodaro. Kana uri kumhanya neutsi, unenge uine zvakawanda nguva yakaoma. Uye, hongu, nhungamiro iyi inogona kuwedzera mwaka wesarudzo wapfuura.

Saka, ita tsika yekudzikamisa yehusiku uye tuck iwe kutanga kwaNovember 2 kuti uve nechokwadi chekuti une simba uye nzira dzekugadzirisa kutora chero chinouya munzira yaNovember 3. (Kana iwe uchinge uchinge uchinetseka kurara nekuda kwekushushikana kana kushushikana kwesarudzo , edza aya matipi ekurara kunetseka uye kuraira kwekushushikana kwehusiku.)

Ramba Uripo Uye Wakadzika

Kutanga kufunga kumberi nezvekuti iwe ungazvimisikidza sei pasi uye nekuunza ako anotyisa pfungwa adzokere kunzvimbo. Mushure mezvose, chinhu chega chaunokwanisa kutonga mumamiriro ezvinhu aya ndizvo zvaunoita zvinotevera. "Haugone kudzora hunhu hwevamwe," anodaro Breland-Noble. "Kuyeuka izvi kunogona kukubatsira kuti utarise pane zvaunofanira kuita kuti urambe wakadzikama uye uzvipe mukana wakanakisa werunyararo chero zvabuda musarudzo."

"Ndinoziva kuti nenhoroondo yangu yemhuri yekusaziva kusaziva, zvakakosha kwandiri kuti ndigare ndichiziva nezvemajini angu ekuwedzera kuzvidya moyo nekushushikana kana ndikasashanda kuti ndigare ndakanangana," anowedzera Breland-Noble. "Izvi zvinoreva kuti ndinofanira kugara ndichishanda kuti ndigare ndiripo; nekugara ndiripo ndinoderedza mukana wekushushikana nezveramangwana zvinhu zvandisingakwanise kuzvidzora, uye ndinozvimisa kubva pakuvhenekera pamusoro pezvakaitwa kare (izvo zvinogona kundinyadzisa kana kunyara kana ndikaramba ndakanangana navo kwenguva refu). "

Inzwa Manzwiro Ako - uye Kuchema

Ipfungwa yakajairika yekuda kutiza kubva kune "negative" kana kusagadzikana manzwiro - asi pane zvakawanda zvinobatsira zvekuwana kubva pakungozvinzwa zvachose. "Chinhu chekutanga kuita kana zvave kuoma kuzvipa mvumo yekuve munhu, kugamuchira chero manzwiro anouya kunyangwe zvisingafadzi kana zvisingadiwe," anodaro Ben-Shahar. "Panzvimbo pokuramba kutya, kuvhiringidzika, kufunganya, kana kutsamwa, zviri nani kubvumira izvi kuti zvitore nzira yazvo yomuzvarirwo."

Iwe unonyatsonzwa sei kunzwa kwako, uye kwete kungozvirongedza zvakadzika pasi? Nyora uye nyora nezve zvaunonzwa, taura nemumwe munhu waunovimba naye, kana "ehe, kuzvipa mvumo yekuve munhu kunogona kunge kuri kuvhura magedhi emvura nekuchema, pane kudzora misodzi," anodaro.

Zvakajairika kuitisa nzira yekuchema kwevhiki kana maviri, anodaro Musselman. Mushure menguva iyoyo, edza kugura nhaurirano dzezvematongerwo enyika - kunyanya nevanhu vane maonero akasiyana pamusoro pezvabuda musarudzo pane zvaunoita. "Mushure mekunge makashungurudzika nevamwe, rambai zvine mutsindo kuramba muchienda mune zvematongerwo enyika chikafu neshamwari dzenyu kana nhengo dzemhuri online ne IRL," anodaro. "Kana vachiri kuunza, vaudze kuti urikuedza kupora, uye kuti kuramba uchitaura nezvazvo zvinoita kuti zviome kupfuurira kugamuchirwa."

Dzivisa Kuparadza

"Kubva pane zvesayenzi uye uchapupu-hwakavakirwa maonero, hapana chinhu chokugadzirira," anodaro W. Nate Upshaw, M.D., mutungamiriri wezvokurapa NeuroSpa TMS. "Enzanisa izvi nekugadzirira dutu kana kubata neCOVID-19, uko kune mamwe matanho akakurudzirwa nenyanzvi ayo vanhu vanogona kutarisisa kuti vagadzirire."

Izvi zvinoreva kuti izvo zvatiri kutaura nezvazvo pano kugadzirisa kushungurudzika nezve zviitiko zvemberi. Nzira yakanakisa yekuita izvi kusatendera pfungwa dzako kutiza nepfungwa. Zviri nyore mazuva ano, kunyanya nesocial media, kubvumira pfungwa dzako "kukanganisa" mamiriro, kana kufungidzira zvakaipisisa. Hapana anonyatsoziva zvichaitika nesarudzo, uye hapana chakanangana nekugadzirira, saka kunetsekana nezvichaitika hakubatsire chinhu.

Chii zvinoita rubatsiro kuona kuti kuenda kunovhota ndicho chiito chega chinogona kubatsira nemhedzisiro yako yaunoda. Gadzira chirongwa chekuvhota, zviudze iwe kuti waita zvaunogona, wobva waedza kuzvibata iwe- uye dzoreredza pfungwa dzako - kana iwe uchinzwa pfungwa dzako dzichikuvadza.

Endai Pamashoko Ekudya

Get. Off. Twitter. Kutenderera kwenhau kunongowedzera kushushikana. "Zviise pachikafu chenhau! Ganhurira muyero wezuva nezuva wenhau mushure mesarudzo kamwe kana kaviri pazuva kweawa," kuraira Musselman. "Uye usaverenge kana kuona nhau dzapfuura 7 pm." (Ona: Maitiro Ekuita Nehutano Kuzvidya Mwoyo Panguva yeCOVID uye Kupfuura)

Anopa zano kuti atore danho rinoenderera mberi nekubvisa miyedzo kubva pafoni yako (nekuti tese tavepo, nekumanikidza kuvhura nekuvhara iwo maapplication!). "Delete social media apps kubva pafoni yako kwemazuva makumi matatu zvichitevera sarudzo saka unomanikidzwa kuenda kucomputer yako kuti ubatanidzwe nevanhu kuti uone zviri kutaurwa neshamwari dzako nezvesarudzo nechinangwa," anodaro.

Ben-Shahar anoti kana iwe uchifanira kunge uri pasocial media (yebasa, semuenzaniso), kumisikidza miganho yakajeka. "Zvemagariro enhau zvine mwero zvinogona kuve chinhu chakanaka; zvisinei, vanhu vazhinji vakapindwa muropa nazvo uye vanopedza nguva yakawandisa pamberi pechiso," anodaro. "Gadzira 'zviwi zvehutsanana' mukati mezuva rako rese: nguva dzaunenge uchigura kubva pahunyanzvi uye pachinzvimbo uchibatanidza kune vamwe - newe pachako."

Famba - uye Buda Kunze

Kuita maekisesaizi ezuva nezuva uye kufungisisa kunogona kukubatsira kuwana nzvimbo uye kugara uripo, anodaro Breland-Noble. Musselman anotendeukira kune iyi nzira yekurwisa kushushikana uye kushungurudzika, uye Ben-Shahar anopa zano kugara uchirovedza muviri kuti unzwe uchifara. Kuzviita kunze kunogona kupa zvakatowanda zvepfungwa nemuviri.

"Buda mune zvakasikwa, ronga iyo inovhenekera zororo revhiki rinotevera sarudzo, tarisa kukwira kwevhiki kupera kana masikati masikati kufamba pasina hurukuro yezvematongerwo enyika," anodaro Musselman. "Zvichida iwe unofanirwa kuburitsa kushushikana kwako! Zvipe iwe pachako kirasi yetsiva yekunze, kana shanda nemurairidzi kuti usunungure hasha nekushushikana zvine hutano, kana kusaina iyo triathlon iri kure nesocial kuti uise kushushikana kwako muchirongwa chakasimba chekudzidzisa. ."

Dzidzira Kuonga

"Kuratidza kuonga kunogona kukubatsira munguva dzakaoma," anodaro Ben-Shahar. "Kukura nyama dzako dzinoonga kunoita kuti ufare pamwe nehutano. Pedza maminitsi maviri paunomuka kana kuti usati warara uchinyora zvinhu izvo zvaunotenda nazvo."

Anokukurudzira kuti utarise kumativi ese ehupenyu hwako kuti uwane zvidimbu zvekutenda. "Chinhu chakakosha kuchengeta mupfungwa ndechekuti iwe unogona kugara uchiwana chimwe chinhu chekutenda nacho, kunyangwe pakati pekuomerwa," anodaro. "Kunyangwe runyorwa rwako rwunosanganisira zvinhu zvikuru kana zvidiki, mabhenefiti aunowana kubva pakuita izvi anogona kuve akakurisa - nekuti kana uchinge wakoshesa zvakanaka, vakanaka vanokoshesa." (Ona: Maitiro Ekudzidzira Kuonga Kwechikuru Chikomborero)

Tinya Kuzvichengetedza-pamwe neako Emotional Bhokisi Rekushandisa

"Munguva dzinoshungurudza seidzi, kuwana mwero uye kuita kuzvitarisira kwakakosha," anodaro JoAnna Hardy, mudzidzisi wekufungisisa uye mudzidzisi wekufungisisa paTen Percent Happier, chiratidzo chekufunga chakagadzira Election Sanity Guide (inobatsira!).

"Nyonza nzira dzako dzekugadzirisa hutano uye ronga mberi!" anodaro Musselman. "Tora shamwari dzako paZoom pamusangano wepashure pesarudzo 'wekushungurudzika boka rekurapa', uye tarisa kana uchida kuzvironga vhiki nevhiki kwekanguva. Kana kudya kwemanzwiro kuri kukanganisa kwako, zvipe mvumo pachine nguva kuti uzvifarire."

Tsvaga izvo zvinonyatsokufadza iwe uye ita nguva yekuzviita. Kana iwe ukanyura mune zviitiko zvinokumanikidza nekupererwa, hasha, uye kupesana, izvo zvinova zvese zvaunogona kuona mupasi uye mune vamwe; unova zvaunofunga nekuita.

JoAnna Hardy, nyanzvi yekufungisisa yekufungisisa uye mudzidzisi wekufungisisa paGumi Percent Kufara

Hardy zvakare anokurudzira kudya chikafu chinonyaradza uye kuenzanisa "kuparara" nezviitiko zvinofadza, se "mimhanzi, kuseka, kutamba, kugona, chikafu chinonaka, uye kupedza nguva neavo vaunoda."

"Ini pachangu ndinoda kuve wangu chaiye izvozvi," anodaro Hardy. "Ndinoda simba uye kujeka kuti ndiite basa riitwe nemuviri uye pfungwa dzakasimba. Nokudya zvokudya zvinovaka muviri, kurara zvakanaka, kurovedza muviri, kufungisisa, kuverenga mabhuku anovaka muviri uye anobatsira, kuva nekurukurirano dzinokurudzira kufunga nevanhu vakachenjera uye vane hanya, ndinonzwa. yakadzika uye yakagadzirira kutarisana nekushushikana kwezviitiko zvenyika. "

Enda Kubasa

Breland-Noble akagovana imwe yenzira dzinonyanya kuitika dzaunogona kuzvipa iwe pfungwa yekudzora - nenzira inofadza - mune imwe nguva yaunonzwa usingabatsiri.

"Kana mukwikwidzi wako akasakunda, saka ndinokukurudzira kuti uve nehurongwa hwekugadzirira kuenda kubasa, uchiita chero zvipo zvaunogona kuti uzvibatsire iwe, vadikani vako, uye nharaunda dzaunofarira nezvipo zvako nematarenda," anoti. "Munyaya yangu, izvi zvinoreva kuenderera mberi nekutsvaga kweAAKOMA pamusoro pekusiyana kwehutano hwepfungwa, kushandisa yangu social media platform kukurudzira positivity, kuzvitarisira uye ruzivo rwehutano hwepfungwa munharaunda dzemavara nemapoka akaparadzaniswa, nekudzidzisa mazano ekuzvitarisira (senge ini. ndiri munyaya ino). "

Ungaite sei kuti ushande seBreland-Noble? Kugadzirira muzvipo zvako uye mufaro wekudzorera. "Kwamuri izvi zvinogona kureva kupenda, kutungamira makirasi ekurovedza muviri, kudzidzisa vana, kudzidzisa, kuraira, kugadzira zvemukati, nezvimwe," anodaro. "Chinangwa ndechekuti iwe ushande mukuita kuti kona yako diki yenyika ive nani. Sezvaunotarisa pane zvaunopa, uchaona kuti panenge paine nguva shoma yekunetseka nezvekufunga kuti munhu asiri iye akunda musarudzo. Unogona iva nemanzwiro iwayo, asi unogona kukudzivirira kubva pakutonga hupenyu hwako."

Ongororo ye