Munthu akakhala ndi nkhawa, nkhawa, kuvutika maganizo nthawi zonse, kapena matenda ena a maganizo, amadziwa mmene kuganiza molakwika kungakhudzire thanzi lake. Nthawi zina zimawoneka kuti palibe chomwe mungachite koma kukhala ndi malingaliro ndikuwalola kukhudza malingaliro anu, machitidwe, ndi zochita zanu. Komabe, malinga ndi lipoti lofalitsidwa ndi CNET, izi siziyenera kukhala choncho.

Zochita zoganiza zimatha kukuthandizani kuwona zochitika mwatsopano, ndikusintha kuchuluka kwa mphamvu zomwe malingaliro olakwika amayika pa munthu. Zochita zolimbitsa thupi zoganiza zingathandize kuchepetsa kupsinjika panthawiyo, komanso kumathandizira kuti malingaliro osazindikira apite njira zabwino komanso zothandiza pakapita nthawi.

kuganiza zolimbitsa thupi

Lipotilo linapereka machitidwe asanu ndi limodzi abwino kwambiri omwe mungachite kuti musinthe malingaliro anu ndi momwe mumamvera. Zochita zoganiza ndi njira zatsopano zoganizira za vuto linalake kapena zochitika zina zomwe zingakuthandizeni kusiya kuganiza movutikira kapena kosathandiza. Palibe masewero olimbitsa thupi omwe angagwirizane ndi aliyense, koma zochitika zina zoganiza zaphunziridwa mozama ndi akatswiri ofufuza zamaganizo, ndipo akatswiri a maganizo ndi alangizi a zamaganizo a zachipatala amapereka machitidwe ena oganiza omwe awonetsedwa kuti ndi opindulitsa kwa mitundu ina ya odwala. Zochita zilizonse zoganiza zitha kuyesedwa kwa milungu ingapo ndikuwona ngati zimakhudza thanzi lamalingaliro ndikuwongolera malingaliro. Ndipo ziyenera kukumbukiridwa kuti kuchita masewera olimbitsa thupi ndi njira yowonera dziko mosiyana, osati chithandizo chamankhwala.

Ubwino waumoyo wamaganizidwe

Reframing ndi imodzi mwazinthu zomangira chithandizo chamalingaliro, zomwe zawonetsedwa kuti ndizothandiza m'maphunziro angapo.
• Kuchita masewero olimbitsa thupi kungakuthandizeni kuti mukhale odekha panthawi yachisokonezo ndikupitirizabe, kupewa kuchita zinthu zoopsa monga kupsinjika maganizo kapena nkhawa.
• Zochita zoganiza zimatha kuchepetsa nthawi komanso kuopsa kwa zizindikiro za nkhawa ngakhale osaphatikizidwa ndi mankhwala ochiritsira.
• Mukaphatikizidwa ndi pulogalamu yazaumoyo, masewera olimbitsa thupi amatha kupereka mbiri ya kukula kwa munthu ndi kusintha kwa thanzi la maganizo.
• Zochita zosinkhasinkha zimatha kupangitsa munthu kuzindikira nkhawa zake, zomwe zimawathandiza kusintha moyo wake zomwe zimawathandiza kuti asamangokhalira kuda nkhawa nthawi zambiri.

1. Zochita zodziyang'anira

Munthu akakhala ndi nkhawa, akhoza kutenga mpata uliwonse kudzipezera yekha mphindi zochepa, ndipo ayenera kuloledwa kuchoka kwa ena kuti asasokonezedwe, ngakhale zitakhala mphindi zochepa:
• Amayamba kuzindikira momwe gawo lililonse la thupi lake limamvera. Kodi akumva nkhawa pamapewa, khosi, m'mimba kapena m'mutu? Kodi muli ndi zizindikiro zina, monga kutopa kapena mutu? Iye sayenera kuweruza malingaliro, kumangowona iwo, ngati kuti akuyang'ana kuyesera kwa sayansi ndipo amafunikira kudziwa tsatanetsatane.
• Kenako amatembenuza maganizo ake kuti akhale maganizo ake, kuti awone ndi zitsenderezo ziti zomwe zimazungulira maganizo ake? Ndi kuyesa kuziika m’magulu m’malo mozilola kuti zisokoneze iye. Mukawona chinthu, chimamusiya ndi kuzindikira kuti "anachimva".
• Ngati angakwanitse kufika pamalo amene amaika maganizo ake onse pa mphamvu zake zakuthupi ndi zamaganizo, angapeze kuti ali wokhoza kuyambiranso kukhala wodekha, kuchita zinthu monga kumasula minofu yomwe amaona kuti yavuta kapena kusiya maganizo kupita m’malo mougwira mwamphamvu. Izi zitha kutenga zoyeserera zingapo.
Kudzipenyerera wekha kungakhale njira yochotsera malingaliro ku nkhawa ndikubwerera m'thupi. Pamene munthu ali pankhondo-kapena-kuthawa, nkhawa imatsogolera ku chitetezo, koma ngati munthuyo ali otetezeka kale, iyi ikhoza kukhala njira yowunika thupi lawo ndikupezanso maziko awo.

2. Sungani zolemba zanu

Imodzi mwa njira zomwe anthu ena amamvetsetsa bwino zizindikiro za nkhawa ndi kulemba maganizo awo. Izi zitha kuchitika mubulogu yamapepala achikhalidwe, koma pali zosankha zina, makamaka ngati kuli kovutirapo kunyamula kope lowonjezera paliponse. Mapulogalamu aliwonse apakompyuta pa foni yamakono angagwiritsidwe ntchito polemba momwe akumvera komanso tsatanetsatane wa izo.

Kuwunikanso malingaliro anu nthawi ndi nthawi kungathandize kulumikizana, kuphatikiza momwe kugona, kuchita masewera olimbitsa thupi ndi zakudya zimakhudzira zizindikiro za nkhawa.

3. Kusokoneza nkhawa mwa kuganiza

Kuganiza kuda nkhawa kumayankha bwino kusokonezedwa ndi ntchito ina. Ndi njira zomwe zimagwirizana kwambiri ndi zomwe zimasokoneza bwino ndikuchepetsa nkhawa motere:
• Limbikitsani ndi kumasula minofu yosiyana siyana m'thupi, kuyang'ana ntchito ya minofu ndikuwona ngati zingakuthandizeni kusiya kuganiza za malingaliro oda nkhawa.
• Kupuma ndi kuwerenga mwadala.
• Kuimba nyimbo, mabuku omvetsera, kapena pulogalamu ya pawailesi kungathe kusokoneza maganizo osautsa ndi kukopa maganizo kutengera zinthu zina.
• Kunena mokweza kuti munthuyo wamaliza kuganiza motere kapena mawu otsimikizira kungathandize kuti maganizo odetsawo atuluke m’mutu ndi mawu olimbikitsa momveka bwino.
• Kusankha ntchito yodekha, yopatsa maganizo monga kusewera mawu pa foni, kukweza chotsukira mbale, kuchita yoga, kapena njira ina iliyonse yotambasula, zonse kapena zilizonse zomwe zingakhale zosokoneza kwambiri nkhawa.
• Kuwerengera mmbuyo pang'onopang'ono nthawi zina kumathandiza kusokoneza kuyenda kwa nkhawa.

4. Zochita zosokoneza chidziwitso

Zochita zosokoneza mwachidziwitso ndizokhudza kupeza malingaliro akunja pamalingaliro, kapena njira zomwe zimakuthandizani kuti mulekanitse ndikuyang'ana bwino zomwe zili m'maganizo mwanu. Amagwiritsidwa ntchito mobwerezabwereza mu CBT ndi mitundu ina yamankhwala achidziwitso.
• Anthu ena amaona kuti n’kothandiza kuchoka m’maganizo mwawo pogwiritsa ntchito mawu opusa kunena mawu monga, “O, ukuganiza kuti zimenezo nzosautsa kwambiri, si choncho” kapenanso kuyang’ana kwina pa ganizolo.
• Ena amagwiritsa ntchito njira yoyerekezera maganizo awo akuyandama mumtsinje, kubwera kwa iwo kenako n’kuchokapo, ngati njira yowonera maganizo akusiyana ndi umunthu wawo.
• Anthu ena amaona kuti n’kothandiza kunena kuti “ili ndi lingaliro losautsa” kapena “limenelo ndi lingaliro lowopsa” chifukwa poyesa kugawa mfundo m’magulu n’zotheka kuwathetsa kapena kuwachotsa ngati kuunika zenizeni ndi kuwachitira. monga zinthu zodziwikiratu, zomwe siziyenera kukhulupiriridwa mwatsatanetsatane.
• Pamene malingaliro athu amatiuza chenjezo mu mawonekedwe a lingaliro lodetsa nkhaŵa, tingasonyeze kuyamikira ku ubongo wathu kuyesera kutithandiza ndi kutichenjeza.

5. Khalani odzimvera chifundo

Nthawi zina kuda nkhawa kumawoneka ngati kuda nkhawa kwambiri kuti munthuyo si wabwino mokwanira kapena ali ndi mikhalidwe yoipa. Maganizo amenewa akamabwerezedwa mobwerezabwereza, akhoza kukhala okhumudwitsa ndipo angapangitse kuti zochita za tsiku ndi tsiku zikhale zovuta. Njira imodzi yothanirana ndi kudzinenera kolakwika kumeneku ndiyo kudzimvera chisoni. Ngakhale kuti poyamba zingaoneke zachilendo, kuyesa kuona mkhalidwe wamakono monga momwe munthu angachitire ngati bwenzi lapamtima akudutsamo kungakhale poyambira. Munthuyo angakhale akuyesera kudzitonthoza yekha ngati mmene angatonthozedwe ndi mnzake, m’malo mwa mawu odzudzula amene nthaŵi zambiri amadzipatsa.
Ntchito ina yodzimvera chisoni ndiyo kupeza ndi kuyang'ana chithunzi cha munthu kuyambira ali mwana. M’malo molunjika maganizo ake kwa munthu wamkulu, amawalozera kwa mwanayo. Munthu ayenera kudziwa kuti munthu wamkulu ayenera kufatsa ndi chitonthozo chofanana ndi chimene mwana ayenera kuchita, chifukwa nayenso akuphunzirabe, ngakhale zinthu zosiyanasiyana.

6. Mtengo Wankhawa

Mtengo wa Nkhawa unapangidwa ngati chida chachipatala kwa iwo omwe akuvutika ndi nkhawa yokakamiza kapena yosalekeza kuti awathandize kupanga chisankho chodziwitsidwa pamene akukumana ndi nkhawa. Ndi chithunzi chojambulidwa chomwe mungachisinthe, koma kwenikweni chimayamba ndi funso, "Ndi chiyani chomwe chimandidetsa nkhawa?" Ndiye "Kodi ndingachitepo kanthu pa izo?" ndi "Kodi ndingathe kuchitapo kanthu tsopano?".
Mtengo wodandaula umalangiza momwe mungatulutsire mantha pamene palibe chomwe chingachitike, pangani ndondomeko yomveka bwino ngati palibe chomwe chingachitike panthawiyi, ndipo chitani chinachake ngati pali chinthu chothandiza chomwe chingachitike podandaula panthawiyi. Zipangizo zamakono zingathandizenso kuti anthu asamangokhalira kunyengerera, momwe anthu amaganizira zamaganizo omwe amachititsa nkhawa mobwerezabwereza popanda kupuma.