Yako Mental Marathon Kudzidzisa Chirongwa

Zvemukati

• Mhanya Nezvikonzero Zvakarurama
• Kutengesa Positivity yeKushanda-Tarisa Zvinyorwa
• Fungidzira Zvikamu Zvakaoma
• Fungisisa Nepfungwa
• Taura Kutya Kwako
• Wana Zvakanakira Kutambura
• Ongororo ye

Mushure mekucheka makiromita ese akatemerwa pane yako chirongwa chekudzidzisa, makumbo ako anogona kunge akagadzirira kumhanya nhangemutange. Asi pfungwa dzako imhasuru yakasiyana zvachose. Vanhu vazhinji havatarise kugadzirira kwepfungwa kunogona kuita kuti hupenyu panguva yekudzidziswa (uye iyo 26.2 mamaira) ive nyore. Gore rakapera, kudzidza kuStaffordshire University kuUK kwakatarisa 706 ultramarathoners uye ndokuona kuti kuomarara kwepfungwa kunokonzera 14 muzana yemakwikwi emujaho- chihombe chakakura kana nhangemutange yako ichitora maawa akawanda kuti upedze. Zadza nzvimbo yako yekuchengetera izvozvi kuti iwe ugone kukanda mukati maro pazuva remujaho uye riite kusvika kumutsetse nezano iri kubva kune vezvepfungwa vezvemitambo vakashanda pamwe neveOlympic vamhanyi uye marathon newbies.

Mhanya Nezvikonzero Zvakarurama

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Chikanganiso chikuru chepfungwa chaungaite semumhanyi kusungira zvauri kuita kuzvikoshesa kwako. Kuyera kubudirira nekurova kana iwe ukarova imwe nguva kana nzvimbo mushe mune rako zera boka rinoungana pane zvakashata kumanikidza kubva pakutanga. Paunotanga kudzidzira, pachinzvimbo chechinangwa chakavakirwa pamhedzisiro, isa imwe yekuzvizadzisa iwe, sekuzvipikisa kana kuedza kuvandudza kusimba. Gare gare, pamazuva aunenge uchinetseka, zvisundire iwe nekurangarira chikonzero chauri kumhanya.

Kumhanyira chikonzero? Zvikuru izvo; chimbofunga izvi: "Vazhinji vamhanyi vandinoshanda navo vanomhanya 'mukukudza' mumwe munhu, uye vanovhunduka nekusapedza tambo nekurega munhu iyeye muhupenyu hwavo," anodaro Jeff Brown, Ph.D., a Boston Marathon psychologist, mubatsiri purofesa wekiriniki mudhipatimendi repfungwa paHarvard University, uye munyori we The Winnerclinical. "Vanhu vanofanirwa kuyeuka kuti vari kuziva uye kukudza munhu iyeye nguva yavanokwira kuenda kumutsara wekutanga."

Kutengesa Positivity yeKushanda-Tarisa Zvinyorwa

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"Kazhinji patinenge tichiedza kuita zvakanaka pakumhanya kana mujaho, tinoziva kuti tiri BS-kuzvipinza isu," anodaro nyanzvi yezvepfungwa dzemitambo Steve Portenga, Ph.D., CEO weiPerformance Psychology uye sachigaro wePsychological Services. Subcommittee yeUSA Track & Munda. "Zvinonzwa zvakanaka kuzviudza kuti, 'Ndiri mukuru,' asi inzira inotyisa yekuzvidzidzisa wega, nekuti tinoziva kuti zvingave zvisiri zvechokwadi panguva iyoyo."

Anopa pfungwa yekutarisa pane chimwe chinhu chine huremu hwepfungwa: muviri wako unonzwa sei. Chero nguva iwe paunoona iwe uchimhanya zvakanaka, funga nezve nei izvo zviri: Mafudzi ako akasununguka here? Uri kumhanya mwenje patsoka dzako here? Wakawana rhythm yakanaka here? Sarudza chaunofarira. Zvino, kana iwe uri pakati penguva refu uye wotanga kurasikirwa nemhepo, dzosa pfungwa dzako kumashure kuti uchengetedze mapfudzi ako akasununguka (kana chero zvaunoziva). Izvi zvichavandudza mumuviri mamhanyiro aunoita, uye izvo zvinoshandura kuita zvirinani kufunga nekuchengeta yako yekutarisa pane zvekuita zvinhu zvaunogona kudzora.

Fungidzira Zvikamu Zvakaoma

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Kushungurudzika pamusoro penzira yakaoma kana kukwira zvakaoma kunge Heartbreak Hill muBoston hakuite zvishoma kukubatsira kuburikidza nayo. Pane kudaro, Brown anoratidza kutora matanho. Kana mujaho uri padyo, mhanyisa izvo zvikamu zvinokutyisidzira iwe pamberi penguva; kana iri nhangemutange iri kunze kweguta, famba chikamu chakaoma nezuro wacho. Kana iwe usina nguva yekuzviita, shandisa Google mepu kuongorora chikamu. Chinokosha ndechekuteerera kune zvakakukomberedza nemanzwiro ako ese uye sarudza zvinoonekwa mamaki. "Semuenzaniso, kana ukanhonga pombi yemvura pakati pegomo sechiratidzo, unozoziva kuti wave pakati nepakati paunosvika," anotsanangura Brown.

Ita mamaki sosi yezvakanaka, simba, kana ingori yekuona yekureba kwaunofanirwa kuenda. Gara pasi pamberi peiyo mujaho uye fungidzira uchimhanya iyo yakaoma chikamu uye uchiona mamaki ako. "Iwe uchazvivaka muuropi hwako hunoshanda hwawakamboita izvi," anodaro Brown. "Ipapo unogona kushandisa mamaki aya sezvinhu zvinokuzorodza iwe paunosangana navo pazuva remujaho," anodaro Brown.

Fungisisa Nepfungwa

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Kuramba uri muchinguva kwakakosha kuti umhanye zvakanaka, nekuti zvinoderedza zvinokanganisa zvisina kunaka sekushamisika kuti mamaera makumi maviri nematatu angakuvadza sei kana kuti uchazosvika sei patambo. Asi zvinoda kudzidzira. Sekureva kwaPortenga, panguva yekufungisisa kwemaminetsi makumi maviri, zvinogona kutora mumwe munhu maminetsi gumi nemashanu kuti aone kuti pfungwa yake yabva pakufema kwake asati adzokera kumashure. "Fungidzira muchigadziro chekuita izvo zvinogona kuitika panguva iyoyo," anodaro. "Kufungisisa hakusi kwekudzivirira pfungwa dzako kuti dzirege kudzungaira, asi kuvaka ruzivo rwenguva yazvinoita."

Kudzidzira, gara muimba yakanyarara uye tarisa pakufema kwako uye kunzwa kwedumbu rako sezvainopinda nekubuda. Paunotarisa pfungwa dzako dzichidzungaira kune chimwe chinhu, dzosa pfungwa dzako kudzokorodza cue sekufema, tsoka, kana chimwewo chinhu chaunogona kudzora panguva iyoyo.

Taura Kutya Kwako

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Funga nezvese zvinhu izvo zvinogona kukanganisika mu26.2 mamaira uye ugamuchire izvo zvinogona kuitika. Ehe, kumhanya nhangemutange kunogona kunge kuchirwadza pane imwe nguva. Hongu, unogona kunyara kana uchifanira kumira kana kufamba. Hongu, unogona kurohwa nevanhu vane makore 20 vakuru kwauri. Hechino chinhu: Iyo chaiyo marathon haiwanzo kuve yakaipa sezvaunofunga kuti ichave. “Kana ukarangarira kutya kwose ikoko pachine nguva, unoderedza kushamiswa,” anodaro Portenga, uyo anokarakadza kuti vanotanga kupinda munhangemutange vanotaura nevamhanyi vane ruzivo rwokuzviwanira. Vabvunze izvo zvavainyanya kunetsekana nazvo uye, mukutarisisa, chii chaive kutambisa nguva kunetseka pamusoro pazvo?

Wana Zvakanakira Kutambura

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Kunaya mazuva nemazuva apo kumhanya kunonzwa kunge slog ndiyo inguva yakakwana yekudzidzira kugadzirisazve, sekureva kwaBrown, nekuti iwe hauzive mamiriro ezvinhu auchasangana nawo kumarathon yako. "Pane chikamu chehuropi chinotarisira kuchinjika kune yakasarudzika uye nhoroondo mamiriro kuitira kuti isu tigone kugona kufamba navo zvirinani patinovaonazve."

Usaregedze kumhanya kwako pazuva remvura - nekuti inogona kunaya zvakanyanya panguva yenhangemutange yako. Tungamira kunze uine simba rimwechete bhaa rakasara pane yako iPod kuti uone kuti zvakaita sei kubuda muto hafu pakati pekumhanya. Darika pasita yako yakajairika husiku pamberi pekumhanya kukuru - kana magels ako akajairwa uye mabhawa zuva re - kuti uone kuti dumbu rako rinogadzirisa sei zvisingatarisirwi. Dzidzira kuzvidhonza iwe kubva kune yakaipa zuva rekudzidzisa. Kana iwe uchikwanisa kupfuudza nekumhanya nemusoro wakareruka unotonhora kana kunaya kwemvura, hapana zvakawanda zvinokutyisidzira iwe pazuva remujaho.

Ongororo ye