4 Kutarisana Nemazano Ekugadzirisa Kushushikana Kwako Mune Ino Isina Chokwadi Nguva

Zvemukati

• Zano 1: Kufuridzira-kwakavakirwa pamoyo mirau uye kufungisisa
• Zano 2: Dzidza kutora chako pachako kukosha kwako
• Mazano ekuzvikoshesa
  
• Zano 3: Teerera nerereactivity
• Matipi ekuteerera kusingabatsiri
  
• Zano 4: Rarama zvinoenderana nemitemo yako
• Kurarama munguva dzakaoma hazvireve kuti hatigone kuita shanduko diki kuti tibatsire kufamba kunetseka kwedu
• Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya

Kubva pane zvematongerwo enyika kusvika kune zvakatipoteredza, zviri nyore kurega kunetseka kwedu kuchikura.

Haisi chakavanzika chekuti tiri kurarama munyika iri kuwedzera kusava nechokwadi - kungave kwezvematongerwo enyika, zvemagariro, kana zvakatipoteredza kutaura. Mibvunzo yakaita seiyi: "Maonero angu achamirirwa muCongress here?" "Zvirongwa zvekuchengetedza nharaunda zvichatsigirwa nevazukuru vangu here?" "Kunetsana kwemadzinza kucharamba kuchikonzera uye kuchikonzera mhirizhonga yakawanda?" Ndevamwe vashoma vanhu vanozviwana vachizvibvunza nguva dzose.

Sa chiremba wezvepfungwa anozvibata mukushushikana, ini ndinoziva zvakanyanya nezvazvinoita kana vanhu vasingazive zvichauya zvinotevera.

Saka mubvunzo unosara: Tinotsungirira sei munguva dzino dzakaoma?

Ini ndinowana anotevera mana matipi kuve anoshanda kwazvo mapindiro pakurapa varwere vane kushushikana. Saka inotevera nguva iyo nhepfenyuro yenhau kana yemagariro midhiya yekudya ine yako yekushushikana mazinga spiking, funga kupa izvi kuyedza

Zano 1: Kufuridzira-kwakavakirwa pamoyo mirau uye kufungisisa

Kufema-kwakavakirwa murau kunogona kubatsira munezvematongerwo enyika "kupisa" nguva. Kunyangwe uchiona nhau kana kunzwa kunetsekana paunenge uri pasocial media, mweya wako unogara uripo kuti ubatsire iwe kudzora kushushikana kwako kwepanyama (kana kunyangwe hasha).

Kufema kwakadzika kunogona kubatsira kukurudzira manzwiro ekuchengetedza, asi hunyengeri neiyi nzira kuenderana mukuita. Funga kudzidzira kwemaminetsi mashanu kusvika gumi pazuva, pamusoro pechero iwe paunotanga kunzwa kushushikana kwako kuchikwira.

Kune akawanda maitiro ekufungisisa anogona kubatsira. Kuti ikubatsire kutanga, zvakadaro, funga nhanho dzinotevera:

1. Rara pasi kana kugara pachigaro (unogona kuvhara maziso ako kana uchida).
2. Kufema zvese nzira inopinda.
3. Pamusoro pe exhale, fema zvese nzira yekubuda nayo. Kupedzisa inflation / deflation kwakakosha kwazvo pano.
4. Dzokorora kwemaminitsi mashanu kusvika mashanu.
5. Dzidzira kufema kwakadzika mukati mezuva rese, zvakanyanya sezvaunogona.

Ongorora: Inogona kubatsira kufungidzira chibharumu chichifemedzeka uye chichidzora paunenge uchimhanya kuburikidza neichi chiitiko chekufema.

Zano 2: Dzidza kutora chako pachako kukosha kwako

Kune vanhu vanobva kunzvimbo dzakamanikidzwa, zvinogona kuve nyore kurega mameseji akawandisa ezvematongerwo enyika aine chekuita nemaonero aunoita kukosha kwako. Uye kubvumidza aya mameseji kukanganisa maitiro aunozviona iwe pachako kunogona kukonzera kunetseka.

Kunyangwe aya mameseji asingamire, unogona kutora kukosha kwako nekudzidza kutaura newe nemutsa uye chiremerera.

Mazano ekuzvikoshesa

• Cherekedza kunzwa kwekunyara - pfungwa senge "Ini ndakashata" - sezvavanouya. Vari kuuya kubva kune zvisirizvo maonero evamwe vasinganyatso kukuziva kana kukukoshesa? Koshesa chete maonero evaya vaunokoshesa.
• Taura nemutsa kwauri paunenge uchinzwa kushushikana, senge: "Ndinoziva izvi zvinorwadza izvozvi, asi kurwadziwa uku hakunditsanangure," kana "Chinangwa changu ndechekuzvinzwira tsitsi munguva dzino dzakaoma."
• Kutevera kuratidzwa kune asina kunaka mameseji, sarudza mantra kuti iwe unogona kurangarira nyore. Semuenzaniso, semurume mutema, pandinotanga kunzwa kusurukirwa zvichiteverwa nemameseji asina kunaka enhau kana kumwe kutaura kwerusaruro ndinozvidzokorora ndega ndichiti: “Maonero evanosarura haatsanangure kukosha kwangu. Ndino."
• Sarudza chirevo chinopa simba kubva kumumiriri, mutungamiri wezvemweya, kana mudzidzisi. Verenga chirevo ichi zuva nezuva uye rega chirevo ichocho chive muyero wekuti unofamba sei munyika.

Munguva dzekusagadzikana kwevanhu munezvematongerwo enyika uye hukasha, kuva nemutsa kwauri kwakakosha zvakanyanya - izvi zvinonyanya kuitika kana uchibva muboka rezvemagariro rakadzvinyirirwa.

Rangarira, kutaura kwakaipa kubva kune vamwe hakukutsanangure. Iwe tsanangura kuzvikoshesa kwako.

Zano 3: Teerera nerereactivity

Isu tiri vateereri vanoshanda, mukuti isu tinoteerera pindura pane kuteerera nzwisisa.

Munguva yeyakarerekera kusarongedzwa uye ma-echo-makamuri pasocial media, isu tiri kugara tichitsvaga kusimbisa izvo zvatatoziva kuitira kuchengetedza chokwadi nezve nyika yakatikomberedza. Nekudaro, kushushikana kunogona kurova kana tasangana nevanhu vane maonero akasiyana needu.

Saka tinoita sei aya mamiriro?

Mhinduro pfupi ndeyekudzidzira kuteerera kusingaite. Izvi zvinogona kushandiswa kune chero mamiriro ezvinhu, kusanganisira kana uchitaurirana nevanhu vane zvakasiyana zvematongerwo enyika kana zvemagariro zvitendero kupfuura zvedu.

Matipi ekuteerera kusingabatsiri

• teerera zvakazara, pasina kutongwa
• ona kana kufunga kwavo kune musoro
• kana paine maburi mumafungiro avo kana matanho akasvetuka, bvunza mibvunzo yekutevera
• teerera kuti unzwisise kutanga, pindura wechipiri

Zano 4: Rarama zvinoenderana nemitemo yako

Zviri nyore kurarama zvinoenderana nehunhu hwevamwe muhupenyu hwedu uye kurasikirwa nekuona izvo zvinonyanya kukosha iwe. Asi kuve wechokwadi kune ako tsika kwakakosha, kunyanya panguva dzehukuru hwezvematongerwo enyika kana hwekunetseka kusagadzikana.

Kazhinji varwere vangu vanozoona kushushikana kwavo zviratidzo imhedzisiro yekurarama zvinoenderana nehunhu hwevanhu kana hunhu hwemumwe munhu muhupenyu hwavo, pasina izvo ivo pachedu ane hanya nazvo.

Rangarira: Kurarama zvinoenderana netsika hakuite zvinangwa, asi pane kuita zvinhu zvinoita kuti unzwe zvakanaka. Panzvimbo pekutaura kuti "izvi ndizvo zvandiri ndinofanira hanya, ”tsvaga izvo iwe ita hanya nezve.

Pakufungisisa, unogona kuona kuti iwe unoda kushandisa yakawanda nguva yemahara nemhuri uye neshamwari, kuita zvemagariro kana kuratidzira, kuita hurukuro yezvematongerwo enyika kana zvirongwa zvekuchinja kwemamiriro ekunze.

Chero zvaunenge uine hanya nazvo, ita maererano nazvo. Paunoteedzera, uye nekurarama nehunhu hwako, unogona kuona kuti unozonzwa kuve nerunyararo.

Kurarama munguva dzakaoma hazvireve kuti hatigone kuita shanduko diki kuti tibatsire kufamba kunetseka kwedu

Tiri kurarama munguva dzakaoma, asi hazvireve kuti hapana shanduko diki dzatinogona kuita muhupenyu hwedu kutibatsira kuti tinzwe kugadzikana isu pachedu uye kunetseka kwedu nezveramangwana.

Panzvimbo pekurega hupenyu zvichiitika kwatiri uye kugadzirisa pane izvo zvatisingade, isu tinogona kutora kutonga pamusoro pekuti isu tinosarudza sei kusangana nezvatisingade kushandisa zviitwa izvi. Rangarira, iye munhu anogona kupa kune yako hutano hwepfungwa zvakanyanya ndiye pakupedzisira iwe.

Pfungwa Dzinofamba: 15 Minute Yoga Kuyerera Kwekufunganya

Dr. Broderick Sawyer chiremba wezvepfungwa paboka revanhu, achipa kurapwa kwakatsigirwa nekushungurudzika kwakanyanya, kumhanyisa-kushushikana uye kushungurudzika, kusagadzikana kwehunhu, kushushikana, kusagadzikana-kwekumanikidza kusagadzikana, kushushikana, uye kusagadzikana kwekudya. Dr.Sawyer anonyanya kukosha ndeyemakwikwi-akavakirwa kushushikana uye kushungurudzika, uye kudzidzisa kufunga / kunzwira tsitsi-kwakavakirwa. Dr. Sawyer vanowanzo kupa hurukuro pamhando dzakasiyana dzekurapa-dzakanangana uye nhangemutange-yakavakirwa misoro kune vakasiyana vevashandi vehutano hwepfungwa, varatidziri, uye vateereri vezvidzidzo. Iye zvakare anoshanda pamwe nevarongi venharaunda kuti vawane mhinduro dzekugadzira runyararo, aine tarisiro yakanyanya pakushandisa kwekufungisisa kwekusimbisa kusimbisa kusimba pakumanikidza kunodzvinyirira.