Muhupenyu hwose panguva dzakasiyana - uye dzimwe nguva panguva imwe chete! Tinosangana nemarudzi akawanda enhau dzakaipa. Panogona kuve nekukatyamadzwa kwakanyanya munzira: kurasikirwa nebasa, kuparara kwehukama, kupfupfudzika, kuongororwa kunokatyamadza kubva kuna chiremba, kufa kwemudiwa…
Nhau dzakaipa dzinogona kushungurudza, kutsamwisa, uye dzimwe nguva kushandura nyika yako yese pasi.
Kugamuchira nhau dzakaipa kunogona kukanganisa muviri pakarepo, zvichiita kuti "kurwisana kana kutiza": adrenaline inosvetuka, uye pfungwa dzinotanga kukurumidza pakati pemamiriro ezvinhu akaipisisa.
Pakati pezvimwe zvinhu, ungafanira kurarama nemigumisiro yezviitiko zvakaipa: kutsvaka basa idzva, kubhadhara zvikwereti, kuonana navanachiremba kana kupaza nhau kushamwari nemhuri, uye kubata nepesvedzero yomuviri neyendangariro yenhau dzakaipa pauri.
Wese munhu anoita zvakasiyana kune kushushikana uye kushungurudzika, asi munhu wese anogona kubata nenhau dzakaipa, kugadzira nzira yekugadzirisa, uye kuita kuti mamiriro acho asanyanya kushungurudza. Heano matanho mashanu ekugamuchira nhau dzakaipa!
1. Bvuma manzwiro ako akaipa
Kugamuchira nhau dzakaipa kunogona kuunza chamupupuri chisingagumi chendangariro dzisina kunaka, icho vanhu vanowanzotanga kuramba kuti vazvidzivirire.
Yunivhesiti yeCalifornia kuBerkeley yakaita chidzidzo chakaratidza kuti kudzivisa manzwiro asina kunaka kunogona kukonzera kunyanya kunetseka pane kutarisana navo zvakananga. Vatsvakurudzi vakaona kuti kubvuma manzwiro erima pane kuapikisa kunogona kukubatsira kuti unzwe zviri nani munguva refu.
Vatori vechikamu avo vaiwanzogamuchira manzwiro avo asina kunaka vakawana vashoma vavo mushure uye saka vakavandudza hutano hwavo hwepfungwa kana vachienzaniswa neavo vaidzivisa manzwiro asina kunaka.
2. Usatiza nhau dzakaipa
Sezvinongoita vanhu vanodzvanyirira manzwiro asina kunaka, vanhu vazhinji zvakare vanowanzonzvenga nhau dzakaipa uye vanosundira zvese zvine chekuita nazvo kubva mumifungo yavo. Asi kazhinji, kudzivisa mamiriro ezvinhu aripo iye zvino hazvina musoro, uye, pakupedzisira, iwe unongofunga nezvazvo zvakanyanya.
Kurwisana nechishuwo chekufunga nezvenhau dzakaipa kunogona kukonzera kushushikana kwemudumbu, pfudzi, uye chipfuva, kurasikirwa kwekutarisa, kusagadzikana kusingaperi, matambudziko ekugaya, uye kuneta.
Uropi hwako huri nani pakubata nhau dzisina kunaka kupfuura zvaunofunga. Iko kuburikidza nekugadzirisa uye kugaya chiitiko icho iwe unogona kurega kuenda kune idzi pfungwa uye wotanga kuenderera mberi.
Yunivhesiti yeTel Aviv muIsrael iyo kudzokororwa kuratidzwa kune chiitiko chisina kunaka kunogona kudzikamisa maitiro ayo pamafungiro ako uye manzwiro.
Vatsvakurudzi vanoti kana, somuenzaniso, usati watanga kushanda, ukaverenga nyaya yepepanhau pamusoro penjodzi, zviri nani kuverenga nyaya yacho zvakanyatsonaka uye uchizviratidzira iwe pachako kune ruzivo urwu pane kuedza kusafunga nezvechiitiko chacho. Kudzokorora kuratidzwa kunhau dzakaipa kakawanda kuchaita kuti unzwe wakasununguka uye unokwanisa kuenderera mberi nezuva rako pasina chero mhedzisiro yakaipa uye uve mune yakanaka mood.
Imwe, inoitiswa neYunivhesiti yeArizona kuTucson, inotsigirawo pfungwa yekuratidzwazve. Boka racho rakaona kuti mumamiriro ezvinhu anokonzera kushungurudzika kukuru, zvakadai sokurambana kana kurambana, kugara uchifunga zvakaitika kunogona kukurumidza kupora mupfungwa.
3. Tarisa zvakaitika neimwe nzira
Nhanho inotevera ndeyekufunga zvakare maonero aunoita chiitiko. Hazvibviri kudzora zvese zvinoitika kwatiri muhupenyu, asi unogona kuedza kushandisa iyo inonzi "cognitive reframing" nzira yekudzora maitiro ako kune zviri kuitika.
Chinokosha ndechekududzira chiitiko chisingafadzi nenzira yakasiyana, yakanaka, kuratidza zvinhu zvakanaka uye zvakajeka zvechiitiko chacho.
Somuenzaniso, kana ukadzingwa basa, usaedza kufunga kuti sei zvakaitika. Pane kudaro, tarisa mamiriro acho semukana wekuedza chimwe chinhu chitsva!
Sezvinoratidzwa neYunivhesiti yeNotre Dame muIndiana, kurasikirwa nebasa uye kurova pasi kunogona kuva chiitiko chinobatsira, kubvumira vanhu kutanga chitsauko chitsva muupenyu hwavo, kuva nezviitiko zvitsva zvebasa rakanaka uye kusunungura manzwiro asina kunaka.
Vatsvagiri vepaYunivhesiti yeI Illinois kuUrbana-Champaign vakawana kuti zvinobatsirawo kutarisisa pane zvirikuitika zvendangariro dzisina kunaka kwete chiitiko chepfungwa. Uchifunga nezvekurwadziswa, kusuruvara, kana kunyadzisa kwawakaita panguva yechiitiko chisingafadzi, unozvipa mhosva kune hutano hwakatoipisisa gare gare. Kana iwe ukabvisa pfungwa dzako kubva pamanzwiro asina kunaka uye uchifunga nezvechinyorwa chemukati-senge shamwari yaivepo, kana mamiriro ekunze zuva iroro, kana chero chimwe chinhu chisiri chepfungwa-pfungwa dzako dzinozotsauswa kubva pamanzwiro asingadiwe.
4. Dzidza kukunda matambudziko
Kukundikana bvunzo dzekoreji, kunyimwa basa, kana kuva neruzivo rwakaipa nomukuru wako anongova mamwe emamiriro ezvinhu anogona kukonzera kuvhiringidzika kana kuti pfungwa yokukundikana.
Anenge munhu wose anotarisana nezvinetso izvi pane imwe nguva, asi vamwe vanhu vanorarama nazvo zviri nani. Vamwe vanokanda mapfumo pasi pachipingamupinyi chekutanga, nepo vamwe vane simba rinovabvumira kuramba vakadzikama kunyangwe vakamanikidzwa.
Sezvineiwo, munhu wese anogona kukudziridza kusimba uye kudzidza kukunda matambudziko nekushanda pamifungo yavo, zviito, uye maitiro.
Izvi zvakatsinhirwa, semuenzaniso, nemumwe nezvevadzidzi vakafoira muzvidzidzo ndokuona kuti mukana wekupinda mumusika wevashandi waive wakaganhurirwa nekuda kwekushaiwa kwavo zvitupa. Chidzidzo ichi chakawana kuti kudzidza hunyanzvi hwekuzvitonga, kusanganisira kumisa chinangwa uye kugadzirisa nzira yavo mushure mezvipingamupinyi, zvakabatsira vadzidzi kuti vadzoke uye vagadzirire kuyedza kubudirira kwehupenyu hutsva uye kubata chero mamiriro ezvinhu akaipa avakatarisana nawo.
Vamwe vakaratidzawo kuti kubhurogi nezvenyaya dzemagariro kunogona kubatsira kutsungirira.
Kunyora nhau kunozivikanwa kubatsira kubvisa kushushikana mupfungwa. Ongororo yakabudiswa neAmerican Psychological Association yakaratidza kuti kubhurogi kungave mhinduro inoshanda kune vechidiki vari kunetseka.
Kuenzaniswa nevechiri kuyaruka vasina chavaiita kana kuchengeta diaries chete, avo vakanyora nezvematambudziko avo emagariro vakavandudza kuzviremekedza, kuderera kwekusagadzikana kwevanhu uye kushungurudzika mupfungwa.
5. Iva nemutsa kwauri
Pakupedzisira, apo unonangana namashoko akashata orudzi rwupi norwupi, kunokosha zvikuru kuva nomutsa kwauri umene uye kutarisira utano hwako hwomuviri nowendangariro. Munguva dzekutambudzika, kazhinji tinoregeredza kugara kwedu zvakanaka tisingazivi.
Idya chikafu chine utano. Usakanganwa kudya kudya kwakakwana nemichero nemiriwo katatu pazuva. Kudya zvisina kunaka kunowedzera zvakanyanya mafungiro asina kunaka.
Edza kufungisisa kwepfungwa. Paunenge uchigadzirira nhau dzakaipa, panzvimbo yekuzvivhiringidza kana kuedza kuramba uine maonero akanaka, ita uchifungisisa kufungisisa, izvo zvinokubvumira kuisa pfungwa pane ikozvino uye kubvisa kunetseka kwekumirira nhau.
Bhuka masaja. , rakabudiswa muJournal of Clinical Nursing, rakaona kuti kusvika mavhiki masere pashure pokunge munhu waanoda afa, kukwizwa kwemaoko netsoka kwainyaradza uye kwaiva “muitiro unokosha kunhengo dzemhuri dzinenge dzichichema.”
Paunotarisana nenhau dzakaipa, pasinei nokuti dzakaoma sei, zvinokosha kuramba wakadzikama, funga nezvenguva iripo, uye yeuka kufema zvakasununguka.