Zamkati
- Kodi timatanthauzanji ndi "Kusinkhasinkha?"
- 1. Kusinkhasinkha kumatha kudzidalira
- 2. Kusinkhasinkha kumakupangitsani kukhala osangalala
- 3. Kusinkhasinkha kumatha kuchepetsa kupsinjika ndi kuda nkhawa
- Momwe kusinkhasinkha kungathandizire
- Kusinkhasinkha kumatha kukulitsa kukoma mtima komanso kumvera ena chisoni
- Kuyambira mchitidwe wosinkhasinkha
Pamene maubwenzi anu ndi omwe ali pafupi kwambiri ndi inu simuli omwe mungafune kuti akhale, tengani izi ngati pempho loti muime ndikuwona bwino malingaliro anu ndi malingaliro anu.
Kodi nthawi zambiri mumakhala opanikizika, kuda nkhawa, kapena kukhumudwa? Kodi mumalimbana ndi kudziona kuti ndinu wosafunika? Kodi mumafulumira kudzudzula ena? Mayankho onsewa atha kukhala okhudza kuthekera kwathu kukhala ndi ubale wolimba, wachikondi.
Ngakhale zitha kuwoneka ngati zopanda pake, kungokhala nokha mukusinkhasinkha za banja kungakhale chinsinsi chosowa muubwenzi wabwino ndi wina wanu wamkulu.Kafukufuku akuwonetsa kuti kusinkhasinkha kumatha kukupindulitsani kuchokera pakuchepetsa nkhawa komanso kupsinjika, kukulitsa chisangalalo ndi kukoma mtima, zonse zomwe zitha kuthandiza kusintha ubale wanu ndi mnzanu.
Kodi timatanthauzanji ndi "Kusinkhasinkha?"
Tikamanena za "kusinkhasinkha", tikukamba za machitidwe ndi miyambo yambiri yomwe imakuthandizani kulangiza malingaliro anu - osati ochokera Kummawa kapena zipembedzo zina. Kwenikweni, kusinkhasinkha kumaphatikizapo kupatula nthawi yodzipatulira (izi zitha kukhala zochepa ngati mphindi zochepa patsiku) kuti muike malingaliro anu ndi chidwi pa mawu, mawu, malingaliro, kapena zithunzi.
Pamene zododometsa zimalowa mchikumbumtima chanu ndipo malingaliro anu ayamba kuyendayenda, modekha bweretsani malingaliro anu kumutu wanu wosinkhasinkha mpaka gawolo litatsirizidwa.
Kungakhale kovuta pantchito yoyamba, koma kuphunzira kusamalira ndikuwongolera malingaliro anu kuli ndi zabwino zomwe zimapitilira nthawi yanu yosinkhasinkha kuti zikhudze momwe mumamvera ndikuyankhira tsiku lonse. Kusinkhasinkha tsiku ndi tsiku kwa maanja kumatha kukhala kopindulitsa kwambiri kuubwenzi.
Tiyeni tiwone limodzi mwamaubwino onse oyimira mabanja ndi momwe kusinkhasinkha kumathandizira maubale-
1. Kusinkhasinkha kumatha kudzidalira
Kukhala ndi kudzidalira koyenera kumatha kukhala ndi gawo lalikulu pamaubwenzi athu. Anthu omwe amadziona kuti ndi ofunika, amadzikonda, komanso amadzikonda akhoza kusankha mnzawo wofananira komanso wathanzi, zomwe zingapewe misampha yambiri yodziyimira pawokha.
Muubwenzi wodalirana, m'modzi m'modzi amafuna kutsimikizika kwa mnzake, yemwe amadalira iwo kuti akwaniritse zosowa zawo za tsiku ndi tsiku chifukwa chodwala, kulumala, kapena kuledzera. Ndi kudzidalira koyenera, simusowa kutsimikizika kosalekeza kuchokera kwa ena ndipo mumatha kulowa maubale abwino, odalirana m'malo mwake.
Kodi kusinkhasinkha kumawonjezera bwanji kudzidalira? Kusinkhasinkha kwa maanja kumawathandiza kuzindikira malingaliro owononga kapena odzilepheretsa, kusinkhasinkha kumatha kuwathandiza kuti aphunzire njira zodalirana zosinthira, zothetsera mavuto, komanso amadzimva kukhala osungulumwa.
Munthu amene akumva kukhala wathunthu ndi iwo okhaokha atha kukhala pachibwenzi chifukwa akufuna, osati chifukwa akuwona kuti ayenera kutero.
Umenewu ndiye maziko olimba olankhulana momasuka komanso moona mtima!
2. Kusinkhasinkha kumakupangitsani kukhala osangalala
Kudzimva wokhumudwa, wosasangalala, kapena ngakhale wokhumudwa kumawononga banja lanu. Kaya kusamvana m'banja kukuyambitsa kukhumudwa kapena kukhumudwitsa komwe kumayambitsa kusamvana, kukhumudwa, makamaka, kungakupangitseni kuti musawone kuyanjana kwanu ndi mnzanu. Zikhozanso kukupangitsani kuyankha kwa wokondedwa wanu mosatengera malingaliro awa, zomwe zingapangitse kuti mukhale osasangalala pakati pa nonse komanso kuchepetsa kukhutira kwanu m'banja.
Kusinkhasinkha kungathandize kusintha izi mwa kukweza mtima wanu ndikuthandizani kuti muziyang'ana pazabwino zaubwenzi wanu.
Kafukufuku wokhudzana ndi kusinkhasinkha kwamalingaliro komwe kunachitika kwamasabata asanu ndi atatu adawonetsa kuti anthu omwe amasinkhasinkha anali ndi magwiridwe antchito amagetsi ambiri m'derali omwe amakhala ndi malingaliro abwino poyerekeza ndi omwe sanali osinkhasinkha. Momwemonso, kuwunika mwatsatanetsatane kwa kafukufuku wa Mindfulness-Based Cognitive Therapy kunawonetsa "kuchepa pang'ono mpaka kwakukulu pazizindikiro zakukhumudwa [...] zokhudzana ndi magulu owongolera."
Mwa kukulitsa chiyembekezo chambiri pamoyo komanso ubale wanu, kusinkhasinkha kumatha kusintha kamvekedwe ka mayanjano anu ndi ena ofunika. Imodzi mwa njira zomwe ubongo wosinkhasinkha umapangira ubale wabwino.
3. Kusinkhasinkha kumatha kuchepetsa kupsinjika ndi kuda nkhawa
Kupsinjika ndi chinthu china chomwe chingachepetse ubale. Mabwenzi omwe ali ndi nkhawa amakonda kusokonezedwa ndikudzipatula, kusakondana, komanso kuleza mtima kwa anzawo ndi zolakwa zawo. Zodabwitsa ndizakuti, kupsinjika mtima kungathenso kutulutsa zoyipa kwambiri mwa mnzanu, popeza kupsinjika kwakukulu komwe kumawonekera kumatha kupangitsa kuti mnzakeyo atuluke mu chibwenzi.
Kafukufuku wa 2004 adapeza kuti kupsinjika kumakhudza malingaliro amomwe okwatirana amaganizira za moyo wawo wabanja komanso zimakhudza kumasulira kwawo ndikukwaniritsa malingaliro amenewo.
Zofanana ndi zamphamvu zomwe zimawonedwa ndi kukhumudwa m'banja, kupsinjika pamutuwu (komanso zokumana nazo zokhudzana ndi nkhawa) zimawoneka kuti zikuthandizira malingaliro olakwika a okwatirana pazabwino zawo m'banja.
Momwe kusinkhasinkha kungathandizire
Kodi kusinkhasinkha kungathandize kuchepetsa nkhawa ndi nkhawa? Kafukufuku angapo akuwonetsa kuti zingatheke. Kusanthula meta pamapepala ofufuza a 600 pakusinkhasinkha kopitilira muyeso kunawonetsa kuti anthu omwe anali ndi nkhawa yayikulu kwambiri poyambitsa kusinkhasinkha adachepetsa kwambiri nkhawa pambuyo pake.
Poyerekeza ndi magulu owongolera, anthu omwe adavutika ndi nkhawa komanso nkhawa adachepetsedwa pakakhala milungu iwiri ndipo adapeza zotsatira zabwino patatha zaka zitatu.
Mukamachepetsa kupsinjika ndi nkhawa zanu, kumakhala kosavuta kusamalira zofuna za mnzanu komanso zanu, kukhala wokonda kwambiri mnzanu, ndikuwonetsa kuleza mtima. Izi ndi njira zabwino kwambiri zokulitsira ubale wanu!
Kusinkhasinkha kumatha kukulitsa kukoma mtima komanso kumvera ena chisoni
Pamene zaka zimadutsa ndipo zithunzi zaukwati wanu zimangozimiririka, ndikosavuta kutaya zina zomwe mudali nazo ndikukwiyitsa mnzanu pazinthu zazing'ono zomwe sizikadakuvutitsani kale.
Zotsatira zake, kusinkhasinkha kungakuthandizeni kukhala banja lokoma mtima komanso lachifundo.
Kusinkhasinkha komwe kumadziwika kuti Metta (kapena kusinkhasinkha za kukoma mtima kwachikondi) kumakuphunzitsani kukulitsa malingaliro ndi malingaliro okoma mtima ndi okhudzidwa ndi inu nokha.
Malingaliro awa okoma mtima ndikukhululukirana amaperekedwa kwa okondedwa awo ndipo pamapeto pake kwa omwe amawadziwa komanso adani.
Kafukufuku makumi awiri ndi awiri adachitidwa kuti awunikire kusinkhasinkha kwa kukoma mtima kwachikondi paumoyo wamaphunziro ndiumoyo, ndi zotsatira zosangalatsa. Kudzera pakuwunika mwatsatanetsatane, zidawonedwa kuti nthawi yochulukirapo yomwe idayikidwa pochita izi, zimakulitsa malingaliro abwino omwe ophunzira adakumana nawo kwa iwo eni komanso ena poyerekeza ndi gulu lolamulira. Kukhala wachifundo kwa mnzanu kungathandize kwambiri kuti mukumbukire chikondi chomwe munali nacho pachiyambi!
Kuyambira mchitidwe wosinkhasinkha
Ndi zabwino zambiri zomwe zingabweretse banja lanu pamtengo wotsika chonchi kwa inu, kusinkhasinkha ndikofunikira kuyesa. Kupatula apo, ndi ndani amene sangakonde kukhala wosangalala, woleza mtima komanso wokondana?
Pomwe kusinkhasinkha kwamaganizidwe, kusinkhasinkha kopitilira muyeso, komanso kusinkhasinkha za kukoma mtima kwatchulidwa m'maphunziro apa, pali mitundu yambiri ya kusinkhasinkha komwe kulipo. Kupeza chizolowezi chomwe chimakuthandizani ndi nkhani yopeza zomwe zikugwirizana ndi umunthu wanu, zikhulupiriro zanu, komanso zolinga zanu. Mutha kuwerenga zambiri zamitundu yosiyanasiyana yakusinkhasinkha m'mabuku ndi pa intaneti, kapena lingalirani kugwiritsa ntchito pulogalamu yosinkhasinkha yomwe imapanga pulogalamu yosinkhasinkha pazosowa ndi zofuna zanu.
Mutha kusangalalanso ndi phindu la kusinkhasinkha monga banja popanga kulingalira muzochita zanu za tsiku ndi tsiku ndikuphunzitsa ana anu kusinkhasinkha. Ana, achinyamata, komanso achikulire omwe akukhala munthawiyo ndipo amadziwa momwe angayendetsere malingaliro awo zimapangitsa kuti nyumbayo ikhale yamtendere komanso yopindulitsa aliyense!