Maitiro ekugadzira (uye kushandisa) yekuzvichengeta-wega yekutarisa

Wellness

Kuzvichengeta-kwayo rave izwi rinodakadza. Paunenge uchirwara nekuzviona zvichipinda mukati zvese Instagram post mune yako feed, inoramba iri imwe yedzakanakisa nzira dzekuvandudza hutano hwako hwepfungwa uye hwepanyama. Maitiro ezuva nezuva, achitarisa panyama uye kugadzikana kwepamoyo, kunogona kukanganisa hutano hwako hwepfupi- uye kwenguva refu.

Chakavanzika chiri mukufunga zvakare yako stereotypical mufananidzo wekuzvichengeta-wega. Kunyangwe iwe uchigona kufunga nezvayo sezuva repamba spa, mabhatani marefu ane waini nebhuku rakakura, kana hupfumi hwakafanana- uye izvo unokwanisa kuve unozvichengeta-vanhu vazhinji vhezheni yemaitiro ehutano anotaridzika zvakasiyana, uye anosiyana zvakanyanya zvichibva pamunhu.

Kuvandudza maitiro ekuzvichengeta-wega uye yekuzvichengeta-wega yakatarwa zvinoenderana nezvinodiwa zvako, purogiramu yako, uye zvinhu zvako zvaunofarira zviri zviviri zvinoita-zvinogoneka nerubatsiro diki. Tarisa uone aya matipi kubva kune nyanzvi ekuchengetedza zuva rega rekuzvichengeta-yekutarisa.

Chii chinonzi kuzvitarisira?

Pfungwa yako yeiyo yekuzvitarisira inosanganisira inogona kunge isingave yakafara sezvazvinofanirwa kuve yekutarisira wega wega. Semuyenzaniso, Yakarongwa Mubereki inotyora kuzvitarisira pasi kuita zvikamu zvitanhatu zvakasiyana, iine mienzaniso:

1. Zvemumoyo , sekuona murapi
2. Zvinoshanda , sekuronga kabhodhi
3. Panyama , sekuwana maawa masere ekurara
4. Pfungwa , sekuverenga bhuku
5. Zvemagariro , sekuenda kunodyira neshamwari
6. Zvepamweya , sekufungisisa

Yeyakasimba yekuzvichengeta-yega yekutarisa inofanirwa kuve nezvikamu zvehutano zvinokwevera kubva kune yega yeaya mativi ehupenyu hwako, kukubatsira iwe kutora zvirinani kuzvitarisira wega wega uye kwete kwete chete chinhu chimwe. Dzimwe nguva, chiitiko chimwe chinozadzisa zvinopfuura imwechete nzvimbo. Semuenzaniso, nekunyora, unogona kuzadzikisa kushushikana, sekuita-kuzviwanira wega nezve nei uchinzwa nenzira yaunonzwa. Iwe unogona zvakare kunakidzwa nazvo nezvechinhu chinoshanda (pamwe iwe chishandise kugadzira zvekuita-zvinyorwa uye kuronga hupenyu hwako). Pamusoro pezvo, kuchengeta bhuku rinogona kuve basa rakaoma mupfungwa, kuti uwane mazwi aunoda papepa nenzira ine musoro. Chekupedzisira, inogona kuzadzisa chinodikanwa chemweya, kunyanya kana iwe uri kunyora mantras , kuchengeta bhuku rekutenda, kana mamwe maitiro ekufungisisa.

Robin Hornstein, Ph.D., chiremba wepfungwa ane rezinesi uye mubatsiri-we Hornstein Platt & Vanobatana ane anopfuura makore makumi matatu ezviitiko achibatsira vatengi kubva kwese kwese kuburikidza nemhando dzakasiyana dzekurapa. Anoti pfungwa yekuzvitarisira haisi itsva, uye kududzira kwedu kwazvino kwakabva Al-Anon , uko nhengo dzinochengeta mumwe munhu akapindwa muropa dzinofanira kutanga dzazvichengeta kuitira kuti dzigovere vamwe.

Kuzvichengeta-kwete kuzvida, Hornstein anodaro. Iyo pfungwa yekujekesa pane 'izvi ndizvo zvandinoda, zvandinoda, zvandinogona uye zvandisingakwanise kuita, uye zvandichatenderana nazvo' uye kuva nezwi rekutaura, 'Izvi ndizvo zvandinoda.'

Maitiro ekuita zuva rega rekuzvichengeta-wega kutarisa

Kune nzira dzakawanda dzekuita yekuzvitarisira-yekutarisa, sekunge paine mamirioni enzira dzekuvandudza hutano hwepfungwa uye hwepanyama kuburikidza nechengetedzo yekuzvibata. Vamwe vanhu vanofarira kugadzira zvikamu zvemhando yega yega yekuzvichengeta ivo vanozotora chikamu (senge zvakanyorwa pamusoro) kuve nechokwadi kuti vari kuzadzisa chikamu chega chega sezvavanodzidzira-kuzvitarisira. Vamwe vanhu vanofarira kusarudza imwe nzvimbo yekutarisisa, senge kufunga, uye kufunga nzira chaidzo dzavanogona kusimudzira nzvimbo iyoyo, kana kuzvisanganisa nekuwedzera muhupenyu hwavo hwezuva nezuva.

Kunyangwe iwe uri kutsvaga kubatanidza pfungwa imwe kana dzakawanda, tevera nhanho idzi kugadzira runyorwa.

1. Nyora zvese zvaunotoita munzvimbo idzi , uchishandisa zvikamu zvakanyorwa pamusoro.
2. Ziva kuti ndedzipi nzvimbo dzausina kusimba uye unoda zvakanyanya kutarisisa kwako.
3. Sarudza zuva nezuva, vhiki nevhiki, kana purogiramu yemwedzi maunobatanidza zviitiko zvakasarudzika zveumwe neumwe wako akasarudzwa zvikamu.
4. Sarudza mazuva chaiwo uye zviitiko zvauchayedza , uye wozvironga pakarenda rako sezvaungaita musangano.
5. Ronga cheki poindi newe pachako , paunozoona kuti uri kuita sei uye kana uri kuita zvakakwana kana zvakawandisa. Kuzvitarisira pachako hakufanirwe kukonzera kumwe kunetseka kuita.

Usaedze kuita zvakawandisa

Tanga nezvinhu zvina kana zvishanu; izvi ndizvo Josh Jonas , LCSW-R, chiremba wezvepfungwa uye wekiriniki director weVillage Institute for Psychotherapy muNew York City anowanzo kurudzira kuvarwere vake. Anovakurudzirawo kuti vasanganise uye vaenzanise mazano maringe nezvinodiwa nemurwere nenzvimbo dzavanofanira kutarisa.

Hatidi kudhonza hamstring yemanzwiro pano, iye majee, achitarisa vanhu vanoedza kugadzirisa zvese zvehupenyu hwavo panguva imwe chete. Pane kudaro, kuyedza chinhu chimwe panguva kunogona kuwedzera kuvimba.

Seta zvaunokoshesa zuva nezuva mangwanani

Jonas anokurudzirawo kuvarwere vake kuti vadzokere mangwanani sechimwe chezvinhu zvine simba muzuva, uye inguva yakanaka yekubatanidza zviitiko zvekuzvichengeta-kunyanya izvo zvinotsigira hutano hwako hwepanyama uye hwepfungwa.

Anokurudzira kuti mangwanani ega ega anosanganisira:

• Kugadzira mubhedha wako: Kunyangwe izvi zvingaite kunge basa rekurerutsa, Jonas anoti zvakakosha nekuti zvinokubatsira kuita chimwe chinhu ipapo ipapo, anotsanangura. Izvo zvinogona kuseta nhanho yezuva rinobudirira.
• Kutora shawa inotonhora: Izvi zvakagara zvichitaurwa nevarairidzi uye nevashandi vezvehutano kurwisa kuzvimba, kugadzirisa kutenderera, kumhanyisa metabolism, kuwedzera endorphins, uye kutorwisa kurwara, sekureva tsvagiridzo . Asi Jonas anokurudzira izvi kuvarwere vake senzira yekurwisa kushungurudzika uye kushushikana . Anotaura kuti mvura inotonhorera yakatemerwawo kuora mwoyo kubva panguva yaVan Gogh.
• Kudzidzira kana kufambisa muviri wako neimwe nzira: Kushanda ziya rinobatsirika panyama — sekuderedza uremu, kudzora shuga yeropa, uye kudzikisa BP — uye zvinoburitsa maendorphin anogona kudzora kushushikana, kushushikana, uye kusagadzikana mafungiro .
• Kufungisisa: Kufungisisa kune mabhenefiti akakura , kubva mukukubatsira iwe kurara zvirinani kudzikisira kushushikana, uye kunyangwe kubvisa kurwadziwa kusingaperi.
• Kunyora: Kugadzira pfungwa dzako kunogona kukubatsira kuti uzvinzwisise zviri nani, uye kutora hutano hwepfungwa dzako. Kunyangwe maminetsi mashoma e kunyora mubhuku usati watanga zuva rega rega inogona kubatsira. Kana iwe usingazive pekutangira, nyora pasi zvishoma zvakapusa zvinhu zvaunoda kuita zuva irori, sekutora mushonga wekunyorera, kana kudya bhanana nechikafu chako chemasikati.

Paunoita tsika yekuisa imwe kana dzakawanda dzeaya marongero chinhu chekutanga, iwe unoziva kuti hauzosvetuke kana wapera mushure mezuva refu.

Ndezvipi zvaunofanira kugara uchiita-kuzvitarisira?

Kuzvitarisira kwakasiyana pamunhu nemunhu. Maitiro ako anofanirwa kusanganisira zvinhu zvaunofarira, asi zvinofanirwawo kusanganisira zvinhu zvakakunakira-kunyangwe zvisiri izvo zvinonyanya kunakidza. Zvinogona kuve zvakapusa sekuganhurira midhiya enhau, kudya kudya kwakaringana, kana kunyangwe kuisa chiyeuchidzo chekutora mishonga yako panguva .

Kana pfungwa dzekuzvitarisira dzikasauya mupfungwa pakarepo, usavhunduke. Hausi wega. Hornstein anokurudzira kutanga nechiitiko chakareruka: Dai iwe waive nezuva rese usina basa, zviitwa zvemhuri, kana zvisungo, waizoitei nenguva yako? Izvi zvinogona kubata chakavanzika kune izvo zvaunofarira kuita, uye zvinogona kukupa mazano ekuwedzera kune yako yekuzvichengeta-yekutarisa. Wobva wafungidzira izvo amai vako, kana wako mupi wezvehutano anogona kukurudzira, uye shingairira muyero wevaviri. Hedzino dzimwe nzira dzaanofunga kuti udzokere mukubatana nezvinhu zvinounza mufaro kwauri:

Teerera kune zvinowanzoitika pfungwa (ipapo, tora matanho)

Kana iwe uchigara uine imwecheteyo kunetsekana kunzwa nezve chimwe chinhu iwe ndinofanira ita, ndicho chiratidzo chakanaka inzvimbo inoda kutariswa zvakanyanya muhupenyu hwako, uye inogona kunge iri yekuwedzera inokodzera kune yako yekuzvichengeta yekutarisa.

Iwe uri kushuva mamwe mashizha ane mashizha, asi usingazivi kuti ungagadzirira sei? Uri kugara uchiona kupera simba paunosvika kumba uchibva kubasa, asi wakaneta zvakanyanya kuti ugadzirise zvekare? Wanga uchifunga nezvekuona murapi, asi usingazive pekutangira? Kuisa parutivi nguva yekupindura iyi mibvunzo, uye mimwe-yakatendeseka-inogona kukuendesa kune yakanyanya kuyerwa zuva nezuva.

Dzorerazve nezvido zvehucheche

Hornstein anokurudzira kuongorora kuti zvido zvako zvehudiki zvinogona kuitwazve, kana kuti zvinyorwe mushanduro dzevakuru. Semuenzaniso, kana iwe waida kusvetuka pa trampoline uchiri mudiki, iwe unogona kuitora iyo zvakare semunhu mukuru kana imwe inonakidza, yekutamba mitambo yekuita seye cardio kuridza ngoma kana kuwedzera. Chikamu chekuzvichengeta-wega chinogona kunge chiri kuongorora ichi chidiki chinodiwa chekutamba uye chekunakidzwa munzira dzinobatsira muviri wako nepfungwa.

Ita katsvagurudzo pamusoro pekuti vamwe vanozviitira sei kuzvitarisira

Bvunza kutenderedza! Unogona kuziva kuti mukoma wako anomuka mangwanani neChitatu mangwanani kuenda kuFaceTime nachiremba, uye haungazozive usina kubvunza. Kana, shamwari yako yepamwoyo anogona kukuudza kuti anotora vhiki imwe yemwedzi wega kubva kushandisa pasocial media, obva ashandisa iyo nguva yaakashandisa kutsikisa kutora kufamba manheru. Kubva kune vatinoshanda navo kumitezo yemhuri, kuunza iwo musoro kunogona kushamisika. Inokurumidza kukurudzira Hornstein inokurudzira ndeyekubvunza vanhu ava, Unoitei kana iwe ukawana hafu yeawa wega?

Kunamatira kune yako yekutarisira-yekutarisa yekutarisa

Kana iwe ukaomerera kune yekuzvichengeta-tsika, hupenyu hwako hunovandudzika, sekureva kwenyanzvi. Jonas anozvifananidza nekugamuchira vaenzi mumba yakachena. Kana usina kuchenesa imba yako mumwedzi uye kamwe kamwe une vanhu vanouya pamusoro, hauzonzwa zvakanaka nezvako. Isu tiri zvakafanana nzira, anodaro, achikurukura kwedu kuzviremekedza. Unogona kudzosera maitiro. Kana ndikatanga kuchenesa imba yangu mazuva ese, ichave iri nzvimbo iri nani yekugara. Heano mamwe matipi ekuona kuti iwe unokwanisa kufambirana neako-kuzvitarisira chirongwa kwemazuva, mwedzi, uye makore anouya.

Tsvaga wekuzvidavirira shamwari, kuti uzvibatsire uye ubatsire vamwe

Ini ndinoda izwi rekuzvidavirira, anodaro Hornstein, uyo anowanzopa zano rekuzvidavirira shamwari kuvarwere vake. Sarudza mumwe munhu arikutamburawo nekuzvichengetedza uye gadzira maitiro ane hutano iwe wega, asi pamwe naye. Anopa zano kutarisa newaunozvitarisira-naye kashoma pasvondo, uye kupemberera kunyangwe iwe uchingozadzisa kota yezvinangwa zvawatanga kuita. Semuenzaniso, iwe unozonzwa shanduko dzakakosha kana ukatsvaga kuti uwane kurara zvakakwana, fambisa muviri wako, uye udye zvirinani, uye wopedzisira wave kungozadzisa tsika yekurara.

Pane Anwendung kuti

Kana iwe uchida kuona hutano hwako hwepfungwa huchivandudza zvakanyanya, rega kuzvinyorera kune mamwe maapps asina kushandiswa kana asina zvibereko pafoni yako (kunyanya ayo anoita kuti unzwe kunyanyisa mushure mekuashandisa). Ipapo, sarudza akati wandei wekufungisisa, kurara, kana kugwinya maapplication .

Hornstein anokurudzira kutsvaga kwekuziva maitiro ekurapa app ayo anobatsira iwe kuwedzera yako yekurara hutsanana, iyo inogona kukudzidzisa iwe nzira yekubvisa zvinovhiringidza uye mhepo pasi manheru ega ega, kuenda kunorara panguva imwe chete manheru ega ega, uye dzimwe tsika dzakanaka. Izvo zvinogona kutanga sechinhu chidiki zvinogona kuve chikamu chepakati cheako wega-chekutarisira tsika nekufamba kwenguva.

Wedzera nzira yako yekufungisisa

Kana iwe wakanyora kuregedza kufungisisa sechinhu chinoitwa nevanhu mumba yakadzikama yakagara pameti yeyoga, inguva yekuita kudzidza kudiki pamusoro pemhando dzakakura dzekufungisisa dziripo. Hornstein anokurudzira kutarisa kunze kwekufungisisa kwekufungisisa kubva Sharon Salzberg kana Tara akaputsa . Zvatiri kukumbira pfungwa dzedu nemitumbi yedu kuti zviite hazvisi zvekutarisa zvakanyanya pane zvinotinetsa, anodaro. Kune vanhu vane nguva yakaoma yekugara vakadzikama, kufungisisa kwako kunogona kunge kuri kutarisa pamurazvo wekenduru. Kune kufamba kwekufungisisa, mazes, labyrinths… vamwe vari vechiBhudha, nezvekunzwisisa kutambura, vamwe vanotaura newe kuburikidza nekutarisa kwemuviri. Iko kune autogenic kudzidziswa, ichiita kuti muviri uve wakasununguka uye unorema. Kune akawanda masitaera.

Ziva nguva yekutsvaga rubatsiro rwehunyanzvi

Kuzvichengeta-iwe pachako inzira huru yekutanga kubhadhara zvakanyanya kuhutano hwako hwepanyama uye hwepamoyo, asi haazi matambudziko ese anogona kugadziriswa wega. Kana iwe waedza iwo maratidziro ari pamusoro, uye uchiri kunzwa musimba kana nepfungwa kusagadzikana, inogona kunge iri nguva yekuronga kushanya nemupi wako wekutanga wekutarisira, kana murapi. Ungangoda a mishonga , kana kushanya nguva dzose ne nyanzvi yehutano hwepfungwa kudzoka netsoka dzako.

Kuti uwane rumwe ruzivo nezve kutsvaga rubatsiro kana kurapwa kana kushushikana kwekutsigirwa, shanyira iyo Mubatanidzwa weNational paPfungwa Hutano kana kufonera iyo Kushungurudzwa Kwemishonga uye Mental Health Services Administration runhare pa1-800-662-RUBATSIRO. Kana iwe kana munhu waunoda uchisangana nepfungwa dzekuzviuraya kana kuzvikuvadza, fonera iyo National Kuzviuraya Kudzivirira Lifeline pa1-800-273-8255 kana kushanyira iri pedyo kamuri emergency.