Kuganiza zonse kapena kulibe kalikonse ndi luso lowononga la kunyalanyaza zovuta za moyo. Chosavuta, ndikuganiza monyanyira. Anthu ena amachitcha kuganiza kwakuda ndi koyera kapena kuganiza kopanda malire. Pacific CBT, bungwe lomwe limagwira ntchito bwino pazachipatala, limazindikira kuti ndi lingaliro lomwe limawongolera zochitika zilizonse mpaka njira ziwiri zotsutsana . Chifukwa chake, zonse kapena ayi. Wakuda kapena woyera. Zabwino kapena zoyipa. Zimalepheretsa anthu kuyang'ana dera la imvi ndipo zimatha kuyambitsa nkhawa, kukhumudwa komanso kudzidalira.
Ngati mumakumana ndi kuganiza mopanda kanthu, simuli nokha. Cognitive Behavioral Therapy Los Angeles imati kuganiza zonse kapena kulibe kalikonse kumatchedwa kusokonezeka kwachidziwitso, kapena mawu omaliza osatengera umboni wochepa kapena wopanda umboni. Ndi imodzi mwa kusokonezeka kwachidziwitso kofala kwambiri anthu amakumana nazo. Inemwini ndauzidwa ndi asing'anga osiyanasiyana kuti nthawi zonse ndimachita monyanyira. Chifukwa chake, muli pagulu labwino.
Chifukwa chiyani kuganiza mopanda chilichonse kapena chilichonse kuli kowononga?
Kuganiza zonse kapena kulibe kumatilepheretsa kukula, kusintha komanso kusangalala ndi chilichonse chomwe sichili bwino. Imafewetsa moyo mopambanitsa mwa kulekanitsa chirichonse m’magulu aŵiri: chabwino kapena choipa, chipambano kapena cholephera, changwiro kapena choipa. Popeza kuti palibe amene ali wangwiro, kuganiza kuti zonse kapena ayi kumatiika m’magulu oipawo.
Oganiza za Absolutist amadziona ngati olephera ngati apanga cholakwika chaching'ono. Ashley Thorn wa 4Points Family Therapy amauza Psych Central kuti izi zimachotsa mwayi uliwonse wokondwerera kupambana pang'ono kapena kuphunzira kuchokera ku zolakwika. Pamene zotsatira zabwino zili mtheradi, monga ungwiro, chirichonse choipa chimatikakamiza kuyika ntchito yonse ngati yolephera. Ichi ndichifukwa chake lingaliro lakuda ndi loyera limagwirizana kwambiri ndi nkhawa ndi kupsinjika maganizo (ndipo chifukwa chake, kudzikayikira komanso kusowa mphamvu).
Chitsanzo chomwe nthawi zambiri chimagwiritsidwa ntchito kusonyeza kuganiza mopanda kanthu ndi kufunsa ntchito. Woganiza zonse kapena ayi adzasiya kuyankhulana kwa ntchito akuyang'ana pa mphindi imodzi yomwe adalephera, pomaliza kuti zonsezo zinali zovuta chifukwa cha chimfine chimodzi. Woganiza mozama amasiya kuyankhulana kwa ntchito akungoyang'ana nthawi zabwino zonse komanso zowawa, pozindikira kuti gawo lonselo ndi lophunzirira. Zedi, sindinayankhe funso lokhudza zofooka bwino, koma ndidakhomerera mafunso okhudza zomwe zidachitika m'mbuyomu. Osati zabwino kapena zoipa, koma zabwino ndi zoipa.
Malingaliro opitilira muyeso samangolepheretsa kukula kwathu; zimasokoneza luso lathu lotha kuwona siliva kapena kubwereranso pambuyo popunthwa. Pamwamba pa chilichonse, amatiletsa mitundu yokongola, yodabwitsa komanso yowoneka bwino!
6 zizindikiro za kuganiza zonse kapena palibe
Ngati muwona malingaliro anu amkati akuchita chilichonse mwa zotsatirazi-kapena mutayamba kulankhula monyanyira-mukhoza kukhala woganiza zonse kapena mulibe.
1. Mumagwiritsa ntchito mawu apamwamba
Mawu ngati nthawi zonse ndipo samatsogolera mwachindunji kumalingaliro akuda ndi oyera. Nthawi zonse ndimasokoneza izi, kapena Palibe amene angalankhulenso ndi ine, ndi zitsanzo.
2. Mumataya mtima mosavuta
Kukhazikitsa zolinga ndikwabwino! Kubwezera pambuyo pa kutsika kumodzi sikuli. Ngati munakonzekera kuchita Dry January, koma munapereka galasi la Champagne kuti mukondweretse amayi anu apuma pantchito, simunawononge mwezi wonse.
3. Mumakumana nazo L uwu kudzidalira m
Mukamadziwona nokha ngati katswiri kapena chitsiru, mwayi ndiwe kuti kudzidalira kwanu kudzapambana kwambiri. Tonse sitingakhale akatswiri pa chilichonse.
4. Mumakhala ndi nkhawa
Chimodzimodzinso apa. Pamene kuphonya kwakung'ono kumatanthauza kulephera kwathunthu, kukonzekera kapena kukonzekera chilichonse kumawonjezera nkhawa. Komanso, pambuyo pake, nkhawa imakula chifukwa timayang'ana kwambiri zoyipa.
5. Mumazengereza komanso/kapena simukumva kukhala olimbikitsidwa
Chifukwa chiyani kuyambira pomwe pali mwayi kuti china chake chitha kuchitika? Oganiza onse kapena opanda kanthu nthawi zambiri amakana kuyamba chifukwa satsimikiza 100 peresenti kuti zotsatira zake zidzakhala 100 peresenti yangwiro.
6. Mukunyalanyaza zabwino;
Kulephera kuyamikira zomwe muli nazo kapena kuzindikira nthawi zowala pakati pa mdima ndi chizindikiro cha kuganiza kwakuda ndi koyera.
Momwe mungasinthire chizolowezi chopanda chilichonse
Monga chizoloŵezi chilichonse chazidziwitso, ndizotheka kudzichotsa pamalingaliro-kapena-palibe chilichonse. Zimatenga nthawi, koma mukadutsa kuwona zakuda ndi zoyera, dziko limatsegulira mwayi wosiyanasiyana. Chofunikira ndikudzikumbutsa nthawi zonse kuti pali zotsatila ziwiri pazochitika zilizonse.
1. Dziwani
Zindikirani nthawi zonse-kapena-palibe kuganiza kumabwera. Simuyenera kuchita chilichonse nthawi yomweyo. Ingogwedezani mutu pa icho ndi kuchitcha icho chomwe chiri.
2. Bwezerani kapena ndi ndi
Zochitika zitha kukhala zabwino komanso zoyipa (mwawona Mkati Panja ?). M'malo monena kuti chochitikacho ndi chabwino kapena cholakwika, yesani kupeza mikhalidwe yonse iwiri.
3. Dziwani momwe mukumvera
Pambuyo pa chokumana nacho, zindikirani malingaliro onse omwe munali nawo mudakali momwemo. Izi zingathandize kufotokoza zosiyanasiyana mu mphindi za tsiku ndi tsiku. Ndizotheka kukhala osangalala, kuchita mantha, kukhala ndi chiyembekezo komanso kunyada nthawi imodzi - zomwe zimatsimikizira kuti moyo si chinthu chimodzi kapena chimzake.
Zinayi. Lembani mphamvu zanu ndi zofooka zanu
Monga momwe zinachitikira, inu eni mukhoza kuchita bwino pa zinthu zina ndi zoipa pa zina. Sizikutanthauza kuti ndinu wopambana kwathunthu kapena kulephera kwathunthu. Mutha kukhala wophika wamkulu, koma wosewera wamkulu wa Scrabble. Izi sizikutanthauza kuti mbale iliyonse yomwe mumaphika idzakhala yabwino, komanso sizikutanthauza kuti muyenera kusiya kusewera Scrabble.
5. Landirani zolakwika
Izi ndizovuta, makamaka kwa ife okonda kuchita zinthu mwangwiro, koma sinthaninso ubongo wanu kuti zimatanthauze kulakwitsa ngati mwayi wophunzira. Zosavuta kunena kuposa kuchita, koma njira yolimba yolimbikitsira luso komanso kukhala wachifundo kwa inu nokha.
6. Lembani zowona motsutsana ndi zongoganizira ndi zotheka
Lembani zomwe mukudziwa zenizeni. Lembani zomwe mukuganiza kuti mukudziwa kapena zomwe mukuganiza kuti ndi zoona. Kenako lembani zomwe zingakhale zoona. Pitirizani kuchita izi ndi mwayi.
Pamene mukukayika, dziwani kuti simuli nokha m'malingaliro anu-kapena-opanda kanthu-ndipo musalole kuti zikulepheretseni!
