Anthu 60 peresenti ya anthu omwe timakhala nawo kumayiko ena amatha kusokonezeka maganizo. Kulimbana ndi kupanikizika, pokhapokha padzakhala zotsatira zabwino, ngati mutha kupeza chifukwa chomwe chinabweretsa chisokonezo ichi. Pakati pa zolephera izi ndi mantha omwe timanyamula mwaife tokha. Tikuopa:
- matenda a okondedwa awo ndi matenda awo,
- kusowa thandizo, ukalamba,
- kusayeruzika, kusamvana kwa akuluakulu,
- Umphaŵi,
- kusungulumwa
Koma zifukwa zina zingakhale zovuta kwa inu: saleswoman wovuta, khomo lowonongeka, kugwedezeka poyendetsa, mitengo yamtengo wapatali, malipiro ochepa, abwana a depot, ndi zina zotero.
Simungathe kuthetseratu mavuto ambiri, koma mukhoza kuchepetsa zotsatira zawo. Mukungofunika kuphunzira kupumula. Mukamaphunzira kuchita izi, mumakhala ndi thanzi labwino, ndipo mudzasangalala kwambiri ndi moyo. Ngati mumachepetsa msinkhu womwe umathandiza kuti chitetezo cha mthupi chiteteze bwino komanso chikhoza kuchepetsa matenda a mtima.
Ndingathetse bwanji?
Kuti mupumule mumasowa mphindi zisanu. Ndikofunikira kuti mukhale motetezeka pa mpando ndikuchita zotsatirazi:
1. Kupuma pang'onopang'ono. Izi zidzathandiza pulogalamu yachisangalalo. Gwiritsani mapewa ndi manja anu, kotero tidzathetsa mavuto osayenera.
2 . Timamasuka minofu ya pakamwa ndi nkhope.
3. Tidzayesetsa kumasula minofu ndi mimba.
4. Timagwedeza mapazi athu ndikutsitsimula miyendo yathu.
Zochita izi zimakulolani kuti muzimva mphamvu yowonjezera ndi kuthetsa mikangano yosafunikira. Maganizo anu amafunikanso kumasuka. Zimakhala zovuta kupuma mu thupi, ngati malingaliro anu ali otanganidwa kuthetsa mavuto, nthawizonse mumaganizira zolinga. Mukapumula pang'ono, muyenera kuyesa ndikuletsa kutuluka kwa malingaliro omwe amakubweretsani ku zodandaula zamakono.
Tangoganizani kuti muli pamalo osangalatsa omwe mumakonda kwambiri, m'munda kapena m'mphepete mwa nyanja, onani nkhope ya chiweto chanu. Kwa kanthawi, taganizirani zomwe zikukuzungulirani ndikumveka, kumveka, malo awa akuwoneka. Yesetsani kulingalira pakumverera kwanu nokha kuti mukondwere nazo, kuti mukhale kumalo ano, kutali ndi zovuta ndi zovuta.
Mwachitsanzo, mungakumbukire chinthu chabwino, zomwe zinachitika kwa inu lero:
- Mudamva uthenga wabwino,
"Anasunga lonjezo lawo,
"Wina wakusunga malonjezo ake kwa iwe,
"Wina wakuyamikirani,
- Ndinakwanitsa kuthandiza munthu wofooka kwambiri kuposa iwe.
Ngati wina atha kuyang'ana pa zochitika zokondweretsa, ndiye izi ndizitetezera bwino pamaganizo, kupsinjika maganizo. Tsiku lililonse muyenera kupeza chifukwa choseka pang'ono.
Kodi ndingatani kuti ndichepetse nkhawa?
Ngati simungathe kupeŵa kupanikizika, ndiye kuti mungakhale bwanji? Palibe njira yapadera yothandizira ndi malamulo osasinthika, ndipo munthu sangapewe nthawi zina zosokoneza. Ngakhale bwana akunyalanyaza inu, mwina simungakhale ndi mwayi wongosiya. Koma pali zochitika zina zomwe zingathe kuwerengedwa ndi zovuta.
Uzani wokondedwa wanu yemwe amamva ululu wanu komanso wanu, ndipo amakukondani moona mtima. Mudzatonthozedwa ndi kukambirana ndi wokondedwa wanu, ndipo mudzawona zomwe zikuchitika mosiyana, ndipo mwinamwake mudzapeza yankho lolondola.
Musakokomeze mavuto anu, koma musangopanga njovu kuuluka. Ngati muli ndi mavuto tsopano, dzifunseni, Kodi izi zidzakukhudzani zaka 10?
Konzani bizinesi yanu kuti musayambe mwamsanga.
Anthu amene amakukhumudwitsani, yesetsani kupeŵa ngati kuli kotheka.
Muyenera kupeza nthawi yopumula. Ngati mukuganiza kuti mulibe nthawi yopumula, muyenera kudziwa kuti mwa kupumula ndi kuchepetsa nkhawa, mungathe kuchita zonse zomwe mukufunikira, komanso mofulumira.
Chitani zochitika zina zakuthupi, yendani maulendo, kotero kuti zonsezi zimakupatsani chisangalalo. Thupi lalikulu ndi lothandiza kuthetsa nkhawa.
Kudya zakudya zabwino. Munthu akakhala ndi nkhawa, amaiwala kuti adye, koma amadzipiritsa zonsezi ndi chakudya chogulitsidwa, maswiti, zakudya zopangira mafuta. Zakudya zabwino, kumwa zipatso zokwanira, ndiwo zamasamba, tirigu, pasitala, mpunga, mkate wa mkate, zimathandizira kulimbana bwino ndi nkhawa.
Osadandaula za zomwe zingakuchitikire mtsogolomu, musaganize za zinthu zoipa zomwe zachitika kale. Ganizirani pazomwe zilipo pano. Ngati mutachita zinthu zonsezi zomwe zafotokozedwa pamwambapa, ndipo palibe chomwe chikukuchitirani, funsani katswiri.
Kodi mungapewe bwanji nkhawa?
N'zosavuta kupewa vuto lililonse kusiyana ndi kuthana ndi zotsatira zake.
1. Musamachite zambiri kuposa chinthu chimodzi.
2. Yesetsani kuti muwonjezere nthawi yambiri ya ntchito. Konzani tsikulo zomwe zingatheke popanda kudzimva kuti ndizovuta komanso zovuta pakapita nthawi.
3. Yendani paulendo woyenera. Khalani chete ponena kuti msewu umaphatikizidwa ndi zoyendetsa.
4. Tengani pang'ono pa galimotoyo.
5. Muzigwiritsa ntchito nthawi yochepa tsiku lililonse kuti mukhale ndi zolimbitsa thupi komanso zosangalatsa. Njira yabwino yopumula, padzakhala kuyenda wamba madzulo kapena m'mawa.
6. Pitirizani kukhala ndi anzanu ndi abambo, ngakhale mutapereka nthawi yomwe mumagwiritsira ntchito zinthu zomwe mumakonda kuchita komanso ntchito.
7. Chifukwa cha ntchito, musaganize ntchito kapena udindo wowonjezereka. Ganizirani bwino za izo, kaya mungathe kuchita popanda kuchepetsa nthawi yopumula.
8. Kulikonse komwe mupita, khalani okongola kwambiri, onani magalimoto osazolowereka, nyumba yosangalatsa, kutuluka kwa dzuwa kapena kutuluka kwa dzuwa, kaya pali mitambo mlengalenga ndi zina zotero.
9. Musasokoneze ngati munthu akuchita kanthu pang'onopang'ono kusiyana ndi momwe mungakhalire.
10. Musanayambe ntchito yatsopano, ganizirani ngati mukufunikira zonsezi, ndipo ngati kuli kotheka, muyenera kuchita izi mwamsanga, ndipo mwinamwake wina angokutsani m'malo mwanu.
11. Mungapeze mtendere mu zokondweretsa zina. Ndipo ambiri amachita zimenezi, wina akukongoletsa mtanda, wina amasewera tennis. Simusowa kutsegula zokondwerero zanu kukhala gwero la ndalama, kupeza zosangalatsa kuntchito yanu.
12. Ngati pali mwayi wopita kuntchito, konzani mphindi 10 nthawi zambiri.
13. Tsiku lililonse, fufuzani chifukwa chothandizira munthu wina - anzanu, abwenzi anu, antchito.
Zomwe zimakhudza nkhawa zimadalira zomwe mumachita pa zomwe zikuchitika, osati kuchokera ku zochitikazo. Palibe chifukwa chogwiritsa ntchito mphamvu kuti musinthe zinthu, koma mukhoza kusintha zomwe zimachitika pa zomwe zikuchitika.
Njira zothetsera nkhawa
Moyo wamasiku ano sungapereke mipata yambiri yopuma ndi kumasuka. Kupsinjika maganizo tsiku ndi tsiku, mwamphamvu komanso mwamphamvu kwambiri, kumakhudza kwambiri dongosolo lamanjenje. Aliyense ali ndi njira zothetsera mavuto oipa a nkhawa. Yesetsani kutsatira ndondomeko izi, ndipo moyo wanu udzakhala wosangalatsa komanso wosavuta:
Njira yakupuma kwambiri. Zomwe zimakhala zabwino kwambiri ndizozizira kwambiri. Kuyeza, kupuma kwakukulu kumakupatsani mphamvu ndikuwonjezera mphamvu yanu. Imeneyi ndi njira yophweka yomwe sikufuna zina zowonjezera, ndalama ndi nthawi.
Yoga. Imeneyi ndi njira yothetsera vuto. Yoga imaphatikiza pulogalamu ya zochitika zakuthupi ndi pulogalamu yosinkhasinkha. Ndipo pulogalamuyi yapadera idzakuthandizani kuti mukhale bwino.
Maganizo. Pamene mukumva chisoni ndikumvetsa chisoni, mukhoza kulingalira zithunzi zokongola m'malingaliro anu, kumbukirani nthawi zabwino, ndipo muzimva kuti, ziribe kanthu, moyo ndi wokongola komanso wodabwitsa.
Nyimbo ndi njira yotsimikiziridwa yothetsera kusungunuka ndi kusungunuka. Sankhani nyimbo zomwe mumazikonda, zomwe zimakupangitsani kukhala ndi maganizo abwino. Kusangalala kunyumba. Kusuntha kwa nyimbo kudzakuthandizani kuthetsa nkhawa. Kunyumba, kuvina kumaonedwa ngati zosangalatsa, simukusowa kudandaula za momwe mukuyendetsera bwino, komanso ngati mukuwona nthawi.
Thandizo lamoto. Akatswiri ambiri atsimikizira kuti mafuta opangidwa ndi mafuta onunkhira amapweteka pa dongosolo la mitsempha. Mafuta a vanila ndi zipatso za zipatso zimatengedwa kuti ndi othandiza. Kusuta kumagwirizanitsa ndi kukumbukira maganizo. Ndibwino kuti mukhale ndi fungo lamtundu wotere, lomwe lidzakhudzidwa ndi mphindi zosangalatsa, zosangalatsa, chimwemwe cholimba. Pumirani kawirikawiri fungo lanu, ndipo lidzakuthandizani kukhala ndi maganizo abwino.
Zinyama. Chikondi chawo ndi kudzipereka kwawo sizingasiye aliyense. Ngakhale mutayang'ana nsomba za aquarium, zidzakuthandizani kuthetsa nkhawa.
Kuphunzitsa thupi. Ngati mukuchita masewera olimbitsa thupi kwa mphindi 10 kapena 15, akhoza kukulimbikitsani. Ndipo zimachitika chifukwa m'thupi lomwe limakhudzidwa ndi kayendetsedwe ka mphamvu "mahomoni a chimwemwe" amapangidwa ndipo kenako kulimbana ndi nkhawa kumayamba.
Zakumwa zakumwa. Chikho cha chokoleti chotentha, tiyi, khofi chimayambitsa mphamvu zanu zamkati mu thupi.
Kodi mwamsanga mungachotse bwanji nkhawa?
Tsitsi la tsitsi. Pamene tsiku lonse likugwiritsidwa ntchito kutsogolo kwa chowunika, minofu yofanana imakhala yovuta, mutu umayamba kuphuka, ndipo umakhala wolemetsa kwambiri. Njira imodzi yopewa kupanikizika, muyenera kumeta tsitsi lanu kwa mphindi 10 kapena 15. Njirayi idzakuthandizani kutulutsa minofu ndi "kufalitsa" magazi
Idyani ayisikilimu . Chakudya chokoma ndi njira yabwino kwambiri yothetsera nkhawa. Zimathandizira kukhalabe ndi maganizo abwino, ndipo nsomba zamadzimadzi zimathandiza kuchepetsa nkhawa, chifukwa ili ndi ma omega-3 acids, ndi othandiza pa dongosolo la mitsempha. Koma, ngati simukukonda nsomba, idyani nthochi kapena ayisikilimu. Zogulitsa zoterezi sizichita choipa kuposa kuponderezedwa. Ndipo ali ndi chinthu monga tryptophan, yomwe ndi yachibadwa yachisokonezo.
Kuchiza. Kupsinjika maganizo ndi kusamvana sizikulolani kuti muganizire ntchito yanu. Pofuna kuteteza mphamvu, sungani mfundo zomwe ziri pakati pa mgwalangwa, pansi pamlomo, pakati pa nsidze, pansi pa mphuno kwa masekondi 30.
Sakani manja anu. Imeneyi ndi njira yophweka yopewera nkhawa komanso kuchepetsa nkhawa. Muyenera kupukuta manja anu kuti mukhale otentha. Panthawi imeneyi, mfundo zonse zomwe zimagwiritsidwa ntchito pa kanjedza zimakhudzidwa, ndipo njirayi imagwira bwino kwambiri. Yesani kugaya makutu anu bwino ndipo mutha kuyang'ana pa ntchito ndipo mukhoza kusangalala.
Sambani nkhawa ndi mikangano. Ndikumva zolakwika, mphindi ya mphindi 15 imathandiza. Ndikoyenera kuima pansi pa madzi otentha, kuti azisuntha pamapewa awo ndi kumutu. Ndiyeno mudzamva kuti madzi akutenga zonse zosafunikira.
Monga njira za Kummawa zimaphunzitsira, ngati mukufuna kuchotsa chisoni, tengani ndi kusuntha zinthu 27 m'nyumba. Motero, mphamvu imamasulidwa kuti ikhale ndi mphamvu, ndipo mphamvu imatha kuyenda m'njira yoyenera. Mukayesa njirayi, mutha kuonetsetsa kuti imathandiza ubongo kupumula ndi kusokoneza mavuto.
Masitepe. Monga madokotala a ku Britain adapeza kuti kuyenda pamakwerero, kumatha kukhazikika kwa cortisol - hormone yosautsa. Konzani mphindi 30 kuthamanga pansi, izi zidzatulutsa mpweya wabwino ku ubongo, umene umayang'anira kuthetsa nkhawa. Ndiye mutha kusintha maganizo anu ndikuthetsa nkhawa.
Kuyeretsa. Munthu akaika zinthu pamalo, zimathandizira kulingalira, kulingalira. Maonekedwe abwino a okoka, masamulo, amachititsa maganizo - bungwe ndi kutuluka kunja ndipo munthuyo mosadziŵa amawapititsa ku miyoyo yawo.
Mphindi kuganiza. Pofuna kukonza malingaliro anu, muyenera kupeza mwayi ndikukhala nokha pakhomo. Tembenuzani nyimbo, pangani mankhwala kuchokera ku firiji, khalani pansi pa mpando wanu wokondedwa. Pumulani ndikumverera chisangalalo cha chisangalalo chosangalatsa, nyimbo zabwino, zosangalatsa kuchokera ku chakudya chokoma. Ganizirani zomwe mukufuna kwambiri, ndipo lembani zofuna zanu papepala. Pokhala ndi ndondomeko yoyenera, izi zidzakuthandizani kusankha zochita zina.
Kudziwa njira zomwe zilipo kuti muthane ndi nkhawa, mukhoza kuzigwiritsa ntchito, chifukwa zipangizo zonsezi zingagwiritsidwe ntchito pochita. Kotero, izo zidzakuthandizani kuti zizikhala zofanana, ndipo zidzakupulumutsani ku matenda ambiri.