Mukati
Nekumhanya-mhanya kwehupenyu hwazvino, kuchengetwa kwevana, mabhiri asina kubhadharwa, kushushikana kwezuva nezuva, hazvishamise kuti vakaroorana vazhinji vanowana zvakaoma kuwana nguva yekubatana. Nokudaro, nguva yaunokwanisa kuva wega inokosha. Hezvino izvo zvinokurudzirwa nenyanzvi dzepfungwa kuti dziite kuchengetedza hukama hwepedyo nemudiwa.
Mubhedha wewanano inzvimbo yamunenge muri moga mese, inofanira kunge iri nzvimbo yekurara, bonde nekukurukura. Vakaroorana vanofara vanoshandisa zvakanaka nguva iyoyo, ingava awa pazuva kana kuti maminitsi gumi. Vanotevera tsika dzinobatsira kuchengetedza hukama hwepedyo muhukama.
1. Usakanganwa kutaura zvakare kuti vanodanana
“Zvisinei nekunetsekana kwezuva nezvese zvinokutsamwisa, kufunga nezveramangwana, usakanganwa kuyeuchidza mumwe wako kuti unomuda zvakadini. Zvinokosha kuti usagunun’una chimwe chinhu chakadai sokuti “Ndinokuda,” asi kuti utaure zvakakomba,” anorumbidza kudaro nyanzvi yezvepfungwa Ryan House.
2. Edza kurara panguva imwe chete
"Kazhinji vadiwa havaonane zuva rose, vanopedza manheru vakaparadzana uye vanoenda kunorara panguva dzakasiyana," anodaro chiremba wepfungwa Kurt Smith. “Asi vakaroorana vanofara havapotsa mukana wokuva pamwe chete—somuenzaniso, vanokwesha mazino avo pamwe chete voenda kunorara. Zvinobatsira kuchengetedza ushamwari uye hukama hwepedyo muhukama. "
3. Dzima mafoni nemimwe michina
"Munyika yanhasi, zvese zvinogara zvichibatana, uye izvi zvinosiya pasina nguva yekuti vanobatana vachitaurirana - hurukuro, hunyoro, hukama hwepfungwa uye hwepanyama. Kana mumwe wako akanyura zvachose mufoni, zvinoita sekunge asiri newe mumba, asi kune imwe nzvimbo, anodaro psychotherapist Kari Carroll. - Varoorani vazhinji vanouya kuzorapwa uye vanoona dambudziko iri vanounza mitemo mumhuri: "mafoni anodzimwa mushure me9 pm" kana "hapana mafoni pamubhedha."
Saka vanorwisa kupindwa muropa nesocial network, izvo zvinokurudzira kugadzirwa kwe dopamine (iyo inokonzera zvishuwo uye kukurudzira), asi kudzvinyirira oxytocin, iyo inosanganiswa nemanzwiro ehukama hwepedyo uye rudo.
4. Chengetedza hutano uye kurara kwakakwana
“Richienzaniswa nezano rokutsvodana zvakanaka, kudanana, kana kuti kuudza mumwe wako kuti unomuda, zano rokurara zvakanaka hariratidziki serorudo,” anodaro chiremba wepfungwa Michelle Weiner-Davies, munyori webhuku rinonzi Stop the. Kurambana. “Asi kurara kwemhando yepamusoro kwakakosha pautano hwepfungwa uye kugara zvakanaka, zvinokubatsira kuti uwedzere kuvapo mupfungwa zuva rinotevera. Kana uine dambudziko rekurara uye usingakwanise kuzvigadzirisa iwe pachako, taura nenyanzvi inogona kukubatsira kugadzira chirongwa chine hutano.
5. Rangarira kutenda
“Manzwiro okuonga ane tapuro inobatsira pamafungiro nemafungiro, wadii kuratidza kuonga pamwe chete? Usati warara, tiudze kuti sei uchitenda zuva uye mumwe nemumwe, Ryan House anopa zano. - Pamwe aya ndiwo humwe hunhu hwemumwe waunonyanya kufarira, kana zviitiko zvinofadza zvezuva rapfuura, kana chimwewo chinhu. Nenzira iyoyo unogona kupedzisa zuva nenzira yakanaka.”
6. Usaedza kugadzirisa zvinhu
“Muvakaroorana vanofara, vakaroorana havaedzi kugadzirisa kusawirirana kwose vasati vaenda kunorara. Haisi pfungwa yakanaka kuva nekurukurirano dzakakomba pamisoro yamusingawirirani pairi, kana mese makaneta uye zvakanyanya kuoma kudzora manzwiro, Kurt Smith anonyevera. “Varoorani vakawanda vanoita chikanganiso chokupopotedzana vasati varara, zviri nani kushandisa nguva iyi nokuswedera pedyo pane kubva kure nomumwe nomumwe.”
7. Wana nguva yekutaura nezvemanzwiro.
“Vakaroorana vanogara vachikurukura zvose zvinovanetsa uye vanopana mukana wokukurukura. Izvi hazvirevi kuti manheru anofanira kutsaurirwa kukurukura matambudziko, asi zvakakodzera kutora maminitsi 15-30 kugoverana zvakaitika uye kutsigira mumwe wako. Saka iwe unoratidza kuti une hanya nezve chikamu chehupenyu hwake icho chisina hukama zvakananga newe, anopa zano Kari Carroll. “Ndinodzidzisa vatengi kuti vateerere zviri kunetsa mudiwa wavo kwete kuedza nekukasika kutsvaga mhinduro dzematambudziko.
Kazhinji kazhinji, vanhu vanoonga mukana wokutaura. Kunzwa uchinzwisiswa uye kutsigirwa kunokupa simba rinokubatsira kubata zviri nani nekushushikana zuva rinotevera. ”
8. Vana havabvumidzwe mubedroom.
“Imba yekurara ngaive ndima yako wega, inosvikika nevaviri chete. Dzimwe nguva vana vanokumbira kuva pamubhedha wevabereki vavo pavanenge vachirwara kana kuti vachirota zvinotyisa. Asi kazhinji, haufanirwe kubvumira vana kupinda muimba yako yekurara, anosimbirira Michelle Weiner-Davies. "Vaviri vanoda nzvimbo yavo pachavo uye miganhu kuti vagare vari pedyo."