Zolankhula zenizeni: Dziko lapansi lili ngati chipwirikiti pompano. Ndipo zina mwa zovuta zomwe tikukumana nazo zimaoneka ngati zazikulu kwambiri kotero kuti n'zosavuta kukhumudwa ndi momwe zinthu zilili panopa. Koma dziwani kuti pali zinthu zina zimene mungachite kuti muthandize anthu amene akuzungulirani. Mutha saina zopempha . Mutha kupereka ndalama . Mukhoza kuyesezakukhala patali patali ndi anthu enakuteteza anthu omwe ali pachiwopsezo. Ndipo kodi tingakupatseni lingaliro lina? Mukhoza kukhala okoma mtima.
Nthawi zonse mukachitira ena zabwino, osayembekezera chilichonse, mumapangitsa dziko kukhala labwino kwambiri. Kodi tikunena kuti kuyika masinthidwe mu mita yoyimitsa magalimoto ya munthu wina kudzathetsa mavuto adziko? Mwachionekere ayi. Koma zidzapangitsa tsiku la wina kukhala lowala pang'ono. Ndipo nachi chinthu choseketsa cha kukoma mtima: Kumapatsirana. Munthu ameneyo akhoza kungopereka izo patsogolo ndi kuchita chinachake choganizira kapena chachifundo kwa wina, yemwe angachite zomwezo ndi zina zotero. (Komanso, kukhala wopanda chifundo ndikosiyana ndi kuthandiza, inde?)
Palinso mfundo ina yabwino yokhudza kukhala okoma mtima kwa ena. Sizimangopindulitsa iwo okha—zidzakuchitiraninso zinthu zabwino. Anthu ambiri padziko lonse lapansi amafuna kukhala osangalala, akutero Dr. Sonja Lyubomirsky , University of California Riverside Pulofesa wa Psychology ndi wolemba The Myths of Happiness. Ndipo imodzi mwa njira zamphamvu kwambiri [zochitira zimenezo] ndiyo kukondweretsa munthu wina mwa kukhala wokoma mtima ndi wowolowa manja kwa iwo.
Nazi njira zitatu zomwe kukhala okoma mtima kwa ena kungapindulitse nokha, malinga ndi Lyubomirsky. Choyamba zingakupangitseni kukhala osangalala. Kafukufuku akusonyeza kuti kukhala wokoma mtima kwa ena kumakupangitsani kukhala munthu wabwino komanso kulimbitsa ubwenzi wanu. Sizikudziwika bwino chifukwa chake zili choncho, koma ofufuza akuganiza kuti kukhala owolowa manja kumapatsa anthu malingaliro oti achite chinthu chofunikira. Izi zimawonjezera malingaliro awo. Kachiwiri, kuchita zinthu mokoma mtima kumatha kuyatsa ndi kuzimitsa majini anu. Kafukufuku waposachedwapa akuwonetsa kuti izi zitha kulumikizidwa ndi chitetezo champhamvu chamthupi. Ndipo, chachitatu, ngati mungafunikire kukhutiritsa kuti mukhale wabwino kwa anthu, kuchita zinthu mokoma mtima kungakupangitseni kutchuka kwambiri. Kafukufuku wa ana azaka zapakati pa 9 mpaka 11 zinasonyeza kuti kuchita zinthu zing’onozing’ono za kuwolowa manja kunapangitsa kuti anzawo a m’kalasi aziwakonda kwambiri.
Choncho ngati mukufuna kukhala wosangalala, wathanzi komanso wokondedwa, chitirani munthu wina zabwino. Hei, musatitengere izo kwa ife-zitengereni kwa Bambo Rogers. M'mawu a owonetsa chiwonetsero cha ana: Pali njira zitatu zopezera chipambano chomaliza: Njira yoyamba ndiyo kukhala wachifundo. Njira yachiwiri ndi kukhala wokoma mtima. Njira yachitatu ndi kukhala wokoma mtima. Chotero ndi mawu anzeru amenewo m’maganizo, nazi njira 25 zokhalira okoma mtima.
1. Dzichitireni chifundo
Dikirani, kodi mfundo yonse ya mndandandawu sikuti muphunzire kukhala okoma mtima kwa ena? Timvereni ife. Muzu wa makhalidwe ambiri aumunthu, mayankho a maganizo ndi machitidwe ali mkati ndi mkati mwa psyche yathu, akutero Dr. Dean Aslinia, Ph.D., LPC-S, NCC. Choncho n’zosadabwitsa kuti ngati tikufuna kukhala okoma mtima kwambiri kwa ena tiyenera kuyamba ndi ife eni poyamba, akuwonjezera motero. Pazaka zopitilira khumi za upangiri waupangiri wachipatala, ndidawona kuti ambiri mwamakasitomala anga anali odzichitira okha chifundo. Kaya zimenezo zinayamba ndi kusadzipatsa chilolezo chokhala ndi malingaliro kapena malingaliro ena, kudziguguda chifukwa cha mmene iwo analepherera bwenzi kapena wokondedwa. Zimenezi zingachititse kuti nthawi zambiri muzidziimba mlandu, kuchita manyazi komanso kudzikayikira. Kuti mukhale okoma mtima kwa ena muyenera kuyamba kudzikonda nokha. Mwamvetsa zimenezo?
2. Yamikani munthu wina
Mukukumbukira nthawi ija mukuyenda mumsewu wina adakuuzani kuti amakukondani kavalidwe kanu? Munali pamtambo wachisanu ndi chinayi masana onse. Kupereka chiyamiko kwa wina kumakhala kovuta kwambiri m'malo mwanu koma phindu lake ndi lalikulu. M'malo mwake, kafukufuku wawonetsa mosalekeza momwe kuyamikiridwa kungakhudzire moyo wathu. Pulofesa Nick Haslam wa Yunivesite ya Melbourne adauza HuffPost Australia , Kuyamikira kumatha kukweza maganizo, kupititsa patsogolo kuyanjana ndi ntchito, kupititsa patsogolo kuphunzira ndi kuonjezera kulimbikira. Iye anapitiriza kufotokoza kuti, “Kupereka chiyamikiro n’kwabwino kuposa kulandira, monganso kupereka mphatso kapena kupereka zinthu zachifundo kuli ndi phindu kwa woperekayo. Koma apa pali: Kuyamikira kuyenera kukhala koona. Mayamiko abodza atha kukhala ndi zotsatira zosiyana ngati zenizeni. Anthu omwe amawalandira nthawi zambiri amamva kuti ndi osawona mtima komanso alibe zolinga zabwino, ndipo izi zimawononga zotsatira zabwino zomwe angamve poyamikiridwa, 'adatero Haslam.
3. Perekani ndalama ku chinthu chimene mumachikonda
Kafukufuku wa 2008 ndi pulofesa wa Harvard Business School, Michael Norton, ndi anzake adapeza kuti kupereka ndalama kwa munthu wina kunakweza chisangalalo cha otenga nawo mbali kuposa kugwiritsa ntchito ndalamazo pawokha. Izi zinachitika ngakhale kuti anthu ankalosera kuti kudziwonongera okha kungawathandize kukhala osangalala. Chifukwa chake ganizirani chifukwa chomwe chili pafupi ndi mtima wanu, fufuzani kuti mupeze bungwe lodziwika bwino (ntchito ngati charity checker ingathandize ndi zimenezo) ndikukhazikitsa zopereka mobwerezabwereza ngati mungathe. Mukufuna malingaliro? Perekani ku limodzi mwa mabungwe 12 awa omwe akuthandizira magulu a anthu akuda ndikupititsa patsogolo kayendetsedwe ka Black Lives Matter. Kapena mungapereke kwa mmodzi wa awa mabungwe asanu ndi anayi omwe amathandiza amayi akuda kapena perekani chakudya kwa wazachipatala yemwe ali patsogolo .
4. Perekani nthawi yochitira chinthu chimene mumachikonda
Ndalama si njira yokhayo yothandizira anthu osowa. Mabungwe ambiri ndi mabungwe opereka chithandizo amafunikira anthu odzipereka kuti athandize kufalitsa uthenga ndi kukwaniritsa zolinga zawo. Apatseni foni ndikufunsa momwe mungathandizire.
5. Tula zinyalala mumsewu ukaziwona
Kodi simumangodana ndi zinyalala? Chabwino, m'malo mogwedeza mutu pa botolo la madzi pakiyo, linyamule ndi kuliyika mu nkhokwe yobwezeretsanso. N'chimodzimodzinso ndi zinthu zomwe zasiyidwa pamphepete mwa nyanja - ngakhale kulibe chotayira zinyalala pafupi, tengani zonyansazo ndikuzitaya pamene mungathe. Mayi Nature adzakuthokozani.
6. Asekeni
Kodi simunamve? Kuseka ndi kwabwino kwa moyo. Koma kwenikweni: Kuseka kumayambitsa kutulutsidwa kwa ma endorphin, mankhwala achilengedwe athupi omva bwino. Ndiye kaya muli pa foni ndi bwenzi lanu kapena mukuyesera kupanga chovala cha IKEA ndi S.O., onani ngati mungathe kuwapangitsa kumwetulira. Koma musakhumudwe ngati mulibe nthabwala zoseketsa m'manja mwanu. Ngakhale kuwonera kanema woseketsa ( iyi ndi classic ) amatha kukulitsa malingaliro awo komanso kuchepetsa ululu, malinga ndi kafukufuku wa University of Oxford .
7. Perekani nsonga yowonjezereka
Ndife oganiza kuti pokhapokha ngati ntchitoyo ndi yoyipa kwambiri, muyenera kumangolankhula mowolowa manja nthawi zonse. Koma makamaka tsopano pamene ambiri ogwira ntchito m'mafakitale ali patsogolo pa mliri wa coronavirus, muyenera kukulitsa zomwe mumapereka. Onetsani anthu m'mafakitale omwe amayang'ana kwambiri ndi ogula (monga woperekera zakudya kapena woyendetsa Uber) kuti mumayamikira zonse zomwe amachita popereka 5 peresenti kuposa momwe mumachitira nthawi zambiri ngati mungathe.
8. Iphani ukali wapamsewu
Pali mwayi wambiri wokhala okoma mtima kwa anthu panjira. Nawa malingaliro ena: Lipirani chiwongola dzanja cha dalaivala kumbuyo kwanu, ikani chosintha pa mita yoyimitsa magalimoto ya munthu wina ngati muwona kuti nthawi yawo yatsala pang'ono kutha kapena kulola anthu kuti asonkhane patsogolo panu (ngakhale mutakhalapo poyamba).
9. Tumizani munthu wamkulu anadabwa maluwa
Osati chifukwa ndi tsiku lawo lobadwa kapena chifukwa ndi nthawi yapadera. Tumizani wokondedwa wanu, amayi anu kapena mnansi wanu maluwa okongola kwambiri chifukwa.Bwerani, amene sangasangalale kulandira maluwa achikasu owala awa?
10. Imbani kapena chezani ndi wachibale wachikulire
Agogo ako akusowa—tenga foni ndi kuwaimbira. Kenako mufunseni kuti akuuzeni nkhani yakale - mwina sanakhalepo ndi mliri wapadziko lonse lapansi, koma ndife okonzeka kubetcherana kuti ali ndi maphunziro oti aphunzitse za kulimba mtima. Kapena ngati malangizo okhudzana ndi chikhalidwe angalole (kunena, ngati mutha kuwona azakhali anu pawindo), yendani kuti muwachezere.
11. Chokani maganizo oipa ndi anthu oipa
Zimakhala zovuta kukhala wabwino mukakwiya, kukhumudwa kapena kukwiya. Kotero apa pali nsonga kuchokera kwa katswiri wa zamaganizo Dr. Matt Grzesiak : Chokani ku zosayenera. Mutha kugwira malingaliro anu oyipa ndikutembenuza anu chidwi kwina, akutero. Nthawi zina ndi bwino kudzichotsa nokha pazochitikazo-kuchoka m'chipindacho, yenda. Nthawi zina kupatukana ndiko chinsinsi cha kukhala ndi cholinga komanso bata.
12. Kuphika chakudya kwa mnansi
Simukusowa luso la Ina Garten kuti mukwapule chinachake chokoma. Kuyambira ma muffin a nthochi kupita ku keke ya chokoleti, izi zosavuta kuphika maphikidwe oyamba ndithudi kukhala hit.
13. Khalani wabwino ku chilengedwe
Hei, dziko likufunikanso kukoma mtima. Nazi njira zomwe mungathandizire chilengedwe, kuyambira lero. Yambani kunyamula botolo lamadzi lowonjezeredwa . Sankhani kukongola kokhazikika ndi mafashoni. Yambani kompositi. Sankhani zinthu zapanyumba zokomera chilengedwe. Perekani, bwezeretsani kapena kukonzanso zinthu m'malo motaya zinyalala. Nawa malingaliro enanso njira zothandizira dziko lapansi.
14. Thandizani mabizinesi am'deralo
Makamaka munthawi zino za COVID-19, mabizinesi ang'onoang'ono akuvutika. Gulani pa intaneti, gulani malo ochezera kapena gulani satifiketi yamphatso kumalo ogulitsira omwe mumakonda. Kupitilira apo, pezani mabizinesi aakuda mdera lanu kuti muthandizire.
15. Mugulireni khofi amene ali kumbuyo kwanu
Ndi kupanga osadziwika. (Mabonasi ngati akuchokera kubizinesi yakomweko-onani poyambira.)
16. Perekani magazi
Bungwe la American Red Cross pakali pano likukumana ndi vuto la kuchepa kwa magazi. Mutha kupangana nthawi tsamba lawo .
17. Mvetserani mosamala
Anthu amatha kukuuzani mosavuta tanthauzo la kukhala womvera woyipa, mtolankhani Kate Murphy akutiuza. Zinthu monga kusokoneza, kuyang'ana pa foni yanu, zosasokoneza, zinthu zamtundu umenewo. Kuti mumvetsere bwino ndikuwonetsetsa kuti munthu amene mukulankhula naye akumvadi anamva , akulangiza kuti muzidzifunsa mafunso aŵiri mukadzakambirana: Kodi ndinaphunzira chiyani za munthuyo? ndi Kodi munthuyo anamva bwanji ndi zimene tinali kukambirana? Ngati mumatha kuyankha mafunso amenewo, akunena kuti mwakutanthawuza, ndinu womvetsera wabwino.
18. Mukhululukire ena
Kukhululuka n’kofunika kwambiri kuti munthu akhale wokoma mtima, anatero Dr. Aslinia. Muyenera kuphunzira kukhululukira ena chifukwa cha zolakwa zawo kwa inu. Simukuwoneka kuti mukulakwitsa? Pezani thandizo la akatswiri. Kaya ndi katswiri wodziwa zachipatala kapena mphunzitsi wa moyo, pezani munthu amene mumamasuka naye ndikuyamba kusiya zowawa zanu zam'mbuyomu kapena mkwiyo womwe umakupangitsani kukhala wosakhazikika. Mukatha kukhululuka ndikusiya zakale, mwachibadwa mudzakhala munthu wachifundo.
19. Bzalani chinthu chobiriwira m'madera omwe mwanyalanyazidwa nawo m'dera lanu
Ganizirani mmene anansi anu adzasangalalira tsiku lina akadzaona tchire kapena maluwa okongola kwambiri, osaoneka bwino.
20. Gulani kapena kupanga sangweji ya munthu wopanda pokhala
Zakumwa zoziziritsa kukhosi ndi zotentha (malingana ndi nyengo) ndi malingaliro abwino.
21. Yamikirani malingaliro ena
Mukufunadi kukhala wabwino kwa mnansi wanu, koma simungagonjetse kuti nthawi ina adachita manyazi galu wanu. Nthaŵi zambiri, zikhulupiriro ndi malingaliro athu okhwima amasokoneza zolinga zathu zabwino, akutero Dr. Aslinia. Ndiye kukonza ndi chiyani? Yesetsani kukumbukira kuti tonsefe timakumana ndi moyo mosiyana. Chimodzi mwa zinthu zabwino kwambiri zomwe mungachite ndicho kuyesetsa kumvetsetsa momwe anthu ena amaonera. Funsani mafunso ndikuwonetsa chidwi ndi anthu. Ndiyeno mvetserani moona mtima zimene akunena. M'kupita kwa nthawi, kumvetserazidzakuthandizani kuti musamaweruze. (Hei, mwina Akazi a Beamon nthawi ina anali ndi pudgy pooch, nawonso.)
22. Werengani limodzi la mabuku amenewa
Kukoma mtima kumayambira kunyumba. Kuchokera Mtengo Wopatsa ku Zofumba , apa pali mabuku 15 ophunzitsa ana kukoma mtima.
23. Siyani ndemanga yowala
Mumadalira ndemanga za anthu ena kuti musankhe komwe mungadye kapena kukonza tsitsi lanu-tsopano ndi nthawi yanu. Ndipo ngati mutapeza woperekera zakudya kapena wogulitsa wabwino kwambiri, musaiwale kudziwitsa manejala za izi.
24. Khalani gwero la positivity pa chikhalidwe TV
Pali zinthu zambiri zoyambitsa kupsinjika, zosokoneza kunja uko. Yesetsani adani mokoma mtima potumiza zinthu zophunzitsa, zanzeru komanso zolimbikitsa. Tiuzeni imodzi mwamawu abwino awa ?
25. Pelekani
Potumiza mndandandawu mozungulira.
Zogwirizana: Njira 9 Zotsimikiziridwa Mwasayansi Zokhalira Munthu Wachimwemwe
