Zamkati
- Chisokonezo cha tsiku ndi tsiku chimasiya kusokoneza maubwenzi athu
- Tikapanikizika timataya mphamvu yakumvetsetsa zomwe tikukumana nazo
- 5-Miniti kusinkhasinkha kuti muthane ndi zopumira zomwe mumadzipangira
- 5 Minute Kudzidzimitsa
Tonsefe timadziwa maubale mosakayikira amatithamangitsa mumitima yambiri, ndipo paliponse, pamakhala zotsika zomwe zimatsatira. Ubale ndiwopindika, osakhala pachimake kapena pansi pa phiri nthawi yayitali kuti mukhale osasinthasintha. Ngati wina awerenga mawuwa ndikusemphana chonde chonde gawani chinsinsi chanu ndi dziko lonse lapansi chifukwa kwa wina aliyense izi ndizowona kuti simungathe kugawana moyo wanu ndi munthu wina.
Chisokonezo cha tsiku ndi tsiku chimasiya kusokoneza maubwenzi athu
Dziko lamakono likuyenda mwachangu pomwe sitinasinthe mwachangu mokwanira kuti tilipire. Tikuyenda pafupipafupi pamalingaliro athu satha kuchita bwino kwathunthu. Kulimbana ndi izi tsiku ndi tsiku kumasiya ambiri ali ndi nkhawa, mkwiyo, kupsinjika, kusokonezeka ndi nkhawa zomwe mosazindikira zimakhala ndi mphamvu yakukhudza ubale wamunthu ndi iwo omwe ali pafupi nawo. Izi zimachitika popanda kumvetsetsa zenizeni za komwe zimayambira ndipo nthawi zambiri zimayambitsa mikangano ndi mikangano. Mwayi kwa ife pali zolimbitsa thupi zomwe titha kuchita zomwe zingathandize kuchepetsa kuyenda kwa dziko lomwe tikukhalamo panthawi imodzimodziyo kutipatsa maluso olimbana ndi malingaliro olakwika omwe tatsala nawo ngati zoyipa zazisokonezo zathu za tsiku ndi tsiku.
Tikapanikizika timataya mphamvu yakumvetsetsa zomwe tikukumana nazo
Ubongo wathu ukugwira ntchito maola 24 patsiku, masiku 7 pa sabata, masiku 365 pachaka. Ubongo susiya kugwira ntchito ngakhale tulo tomwe umakhala ukuchita nthawi zonse maudindo ake m'maganizo ndi thupi lathu osapuma. Ntchito yayikulu yaubongo wanu ndikukutetezani, ndipo ndizikhalidwe zathu zoyambirira, zomwe zimawongolera zomwe timachita, malingaliro athu, malingaliro athu ndi zikhulupiriro zathu. Popeza nzeru zathu zoyambirira zidakhazikika mwa ife kuyambira pomwe munthu adayamba, izi nthawi zambiri zimakhala zachikale ndipo sizingafanane ndi dziko lomwe limasintha mwachangu kwambiri nthawi zambiri silimadziwika tsiku ndi tsiku. Mukayambitsidwa ndi zokopa kapena zoyambitsidwa ndi zinthu m'dera lathu, malingaliro amapita koyambirira ndi kotsogola koyambirira. Ngati ubongo wanu "wamunthu, kapena wamakono" sudziwa momwe mungayankhire, ubongo wanu "wa caveman kapena primal" umayamba, kuyesa kubwezera potulutsa mahomoni opsinjika (Cortisol, Adrenaline) m'magazi anu.
Mahomoni amenewa, m'malo mothandiza monga momwe ubongo amafunira, amakhala ndi chizolowezi chodziwonetsa kuzizindikiro monga kupuma movutikira, mkwiyo, nkhawa, mantha, kusokonezeka, kusokonezeka ndi zina zambiri zomwe zimabweretsa zovuta. Mwanjira ina, ikangoyambitsidwa, kutsika komwe kumayambira kumayamba, pang'ono ndi pang'ono kukokera malingaliro athu kuphompho kosadziwika komwe tilibe mphamvu yakumvetsetsa zomwe tikukumana nazo. Popeza kulumikizana kosasweka pakati pamaganizidwe ndi thupi, ubongo ukakhala mchiphompho thupi limachita mogwirizana, zomwe zimabweretsa zowawa, zowawa, kutopa ndi zina zambiri zofooketsa.
5-Miniti kusinkhasinkha kuti muthane ndi zopumira zomwe mumadzipangira
Ngati izi zikumveka bwino, ndiye kuti ndiwe munthu. Zabwino zonse! Nkhani yabwino ndiyakuti pali njira zomwe munthu angatenge kuti athane ndi mavuto omwe adadzipangira okha ndikuthandizira kukhalabe olimba m'madzi ovuta. Nawa machitidwe osavuta a 5-Minute omwe aliyense angachite kuti athane ndi moto woyaka waubongo wathu woyambirira womwe umawunikira poyesa kutiteteza.
Izi 5-Mphindi kudzisinkhasinkha / kudzidalira kumagwira ntchito chifukwa zimaloza mwachindunji gawo laubongo wanu. Malowa amatchedwa Nucleus Accumbens. Ndi gawo laling'ono kwambiri muubongo, koma limalumikizana mwamphamvu ndi thanzi lamunthu. Dera ili ndi laubongo lomwe limayang'anira zosungira ndikupanga mahomoni onse "akumva bwino" (Serotonin, Dopamine). Mwakutero, ndichifukwa chake timakhala ndi malingaliro abwino konse.
Mukamachita masewerawa a 5-Mphindi pafupipafupi, mosakayikira mudzazindikira zabwino zomwe zimakhudza thanzi lanu komanso thanzi lanu. Amakhala ngati chakudya chapamwamba chomvetsetsa, kuwonetsetsa kuti chikugwira ntchito m'njira yopindulitsa thupi komanso malingaliro ozindikira.
5 Minute Kudzidzimitsa
Ili ndi gawo losavuta la mphindi 5 lopangidwira kuti mukhale chete ndikumapumira. Ntchitoyi, ikachitidwa moyenera, ndiyofanana ndipo imakhudza thupi mofanana ndi maola 5 ogona. Mosakayikira, ndi njira yamphamvu komanso chida chofunikira kukhala nacho munkhokwe.
Chidziwitso: Osachita izi poyendetsa kapena kugwiritsa ntchito makina olemera. Izi ndi ntchito yongodzipangira yokhayo yophunzitsira ndikuwongolera ulendo wanu wakudzikongoletsa. Awa si malangizo azachipatala. Ngati muli ndi vuto lililonse lachipatala, lemberani kuchipatala nthawi yomweyo. Cholinga chachikulu cha ntchitoyi ndikulumikizana ndi magwiridwe antchito amkati ndikudziwitsanso zakunja kwanu.
Chonde tsatirani malangizo awa -
Ndiyamba ndikudziwerengera ndekha ndikugwiritsa ntchito kumbuyo kwa malingaliro anga kuyambitsa ndondomekoyi, ndikutenga gawo lililonse pang'onopang'ono kuti ndikwaniritse zomwe ndikufuna. Ndikumvetsa kuti palibe chifukwa chothamangira.
5) Ndikudziwa zondizungulira komanso malo okhala. Ndikudziwa ndikugwiritsa ntchito mphamvu zonse zisanu. Ndikumva kununkhira, ndimamva zondizungulira, ndimva malo anga, ndimawona dziko lapansi ndipo ndalawa mkamwa mwanga.
4) Sindikumva momwe thupi langa lilili (kukhala, kuyimirira, kugona pansi), m'malo mwake, ndikumatsitsimutsa gawo lililonse lamthupi nthawi imodzi. Ndimayamba ndimapazi ndikugwira bwino ntchito mpaka mutu wanga.
3) Ndikumva momwe ndimapumira ndipo zimandipatsa bata chifukwa ndimayendedwe komanso ophatikizika (mkati ndi kunja, kozama komanso pang'onopang'ono, kupuma pogwiritsa ntchito mimba yanga).
2) Ndikumva kuti zikope zanga zikulemera (ndimamvanso mphamvu zanga zikumira mdziko lapansi mozungulira ndikukhala pang'onopang'ono ndi thupi langa lonse). Ndapeza likulu langa ndipo ndikuthawa kuthawa chilichonse chomwe ndimachita kunja kwa malo apaderaderawa.
1) Zikope zanga zatseka chifukwa ndikufuna kumasuka ndikumira pang'ono. Ndikufuna kumiza kwathunthu ndikusiya dziko lakunja.
0) ndili m'tulo tofa nato.
Ndimakhala chete kwa mphindi 5; Sindikulankhula kapena kumvetsera kapena kuchita chilichonse. Kungokhala chete kwamphindi 5 ndikukhala ndi malingaliro abwino.
Ndikakonzeka kubwera, ndimayamba kudziwerengera. Kubwera modekha, modekha komanso pang'onopang'ono (ndikadali kupuma modekha, mwadongosolo: mkati ndi kunja, kozama komanso pang'onopang'ono, kupuma pogwiritsa ntchito mimba yanga)
1) Ndikubwera pang'onopang'ono, modekha komanso modekha (sindikufulumira ndipo musafulumire kuchita izi)
2) Ndimalola kuti ndibwerere ku tulo tofa nato, monga momwe ndimafunira, mwakuya momwe ndikufuna
3) Ndikubweretsa bata ndikayamba kubwerera, podziwa kuti ndigwiritsa ntchito bata kuti ndipitirire patsogolo tsiku lotsatira
4) Ndimapumira kwambiri ndikumasula
5) Ndimatsegula maso anga, ndikutseguka ndikumva bwino
Kutenga komaliza
Mutha kubwereza zochitikazi kangapo momwe mungafunire masana. Gawani ndi dziko lapansi, chifukwa mukamagawana zimawonetsa kuti mumasamala. Nthawi zonse khalani odabwitsa komanso odabwitsa.