Posakhalitsa mphwayi idzagogoda pakhomo pathu. Zimakhazikika ndikumverera kwakuzengereza komwe kumafikira kwakuthupi ndi kwamaganizidwe. Sitimamva kuchita chilichonse ndipo timadzimva opanda kanthu. Nthawi zina kumverera kumeneku kumatigwera modzidzimutsa ndikusowa momwe zimakhalira. Nthawi zina zimatha kukhala chizindikiro kuti china chake chachikulu chikuchitika chomwe chimafuna chidwi chathu.
Kusasamala, tanthauzo lomwe limapitilira kusowa kwa chilakolako
Kuti timvetsetse tanthauzo la mphwayi tiyenera kubwerera ku chiyambi chake. Liwu ili limachokera ku Greek ἀπάθεια (apatheia), zomwe zimachokera ku "Phatos", ndipo zimatanthawuza kutengeka, malingaliro kapena chidwi. Chifukwa chake, lingaliro lamanyalanyazi limatanthawuza zakusowa kwa chidwi ndi malingaliro. M'malo mwake, tikamakhala opanda chidwi timakhala osowa kanthu. Sitinakhumudwe, timangokhala opanda chidwi ndikuthamangitsa zotengeka ndi zomverera.
Koma kusasamala sikungokhala kwakusowa chidwi komanso chidwi, ndikumanyalanyaza komwe sitimayankha mbali zathu zamalingaliro, zikhalidwe, kapena zathupi. Timalowa m'chipululu cham'maganizo momwe mphamvu ndi chikhumbo chimatisiya.
Kusasamala sikuti kumangotichotsa mumtima mwathu, komanso kumapangitsa kuti tisakhale ndi chidwi komanso kukhala osayanjanitsika komanso opepuka. Zolinga zomwe nthawi zambiri zimalimbikitsa machitidwe athu zimataya tanthauzo lake ndipo timakhalabe olephera komanso opanda mphamvu, pafupifupi opuwala osatha kapena osafuna kuchitapo kanthu.
Zizindikiro zazikulu za mphwayi
• Kuthupi timamva kukhala olemera, zimakhala ngati tikuyenda ndi mphepo ina, kotero kuti sitimayo iliyonse imatiwononga kwambiri. Timamva kutopa kwathunthu ndipo kupumula sikokwanira kuti tipeze nyonga.
• Pamlingo wazidziwitso, sitimapeza chilichonse chosangalatsa kapena chosangalatsa. Kwa ife zonse ndizofanana. Palibe chanzeru chilichonse chomwe chimatisangalatsa. Palibe lingaliro lomwe limatitsimikizira. Sitimva kufunika kofufuza kapena kuphunzira zinthu zatsopano.
• Pamalingaliro timamva kuti tilibe kanthu. Palibe chomwe chili ndi mphamvu zotipangitsa kukhala achimwemwe mokwanira kuti tichite, koma palibe chomwe chimatipangitsa kukhala okwiya kwambiri kapena osasangalala. Tikukhala mikhalidwe yopanda pake komanso yonyengerera.
• Pamlingo wofuna mwamphamvu sitipeza mphamvu ndi chilimbikitso chofunikira chopita patsogolo. Zili ngati tatha batire. Nthawi zonse tikayesa kuchita kanthu, zimawoneka kuti zimafunikira kuyesayesa kopambana kwaumunthu.
Ndi liti pamene mphwayi imakhala vuto?
Kusasamala sikutanthauza chizindikiro cha vuto. Inde, kwa afilosofi achi Stoikikudana chinali mkhalidwe wamaganizidwe momwe timadzimasula tokha ku zisokonezo zamaganizidwe. Zimakhudzanso kuthana ndi momwe zimakhudzira zochitika zakunja zomwe sitingathe kuzilamulira. Kuchokera pamalingaliro amenewo, mphwayi imayamba kukhala ndi tanthauzo, kuyandikira kudera lofanana ndikufanana.
Koma mphwayi ndicho chizindikiro cha vuto chikakhala chopinga ku moyo wathu watsiku ndi tsiku ndikulepheretsa kumva chisangalalo. M'malo mwake, kusakhala pamndandanda kwa nthawi yayitali kungakhale chizindikiro cha kukhumudwa kapena kusokonezeka kwa chizindikiritso.
Zomwe zimayambitsa mphwayi
Kusasamala kumatha kukhala ndi zovuta zakuthupi kapena zamaganizidwe. Gawo loyamba ndikutsimikiza kuti si chizindikiro cha matenda. M'malo mwake, mavuto a chithokomiro komanso kusamvana bwino kwama mahomoni, zakudya zosayenera, kuchepa kwa magazi m'thupi kapena ngakhale mankhwala ena kumatha kudzetsa kukhumudwa komanso kutopa kofanana ndi mphwayi.
Pambuyo pofufuza zomwe zimayambitsa thupi, vutoli liyenera kukhala lamalingaliro. Kusasamala nthawi zambiri kumakhala ngati kuvulala pamanja posonyeza kuti tiyenera kuchepa m'moyo wopitilira muyeso womwe umafuna zochuluka kwambiri kwa ife. Poterepa, ndizabwinobwino kuti mphwayi imatha masiku angapo chifukwa cholinga chake ndikutikakamiza kupumula ndikusiya kudziko lapansi.
Nthawi zina zomwe zimayambitsa mphwayi ndizazikulu ndipo zimatiuza za momwe tikukhalira. Tikamizidwa mu moyo womwe sitimukonda, mwina chifukwa choti tasankha ntchito yolakwika, timazunguliridwa ndi anthu oopsa kapena timizidwa m'malo osakhazikika. Kuperewera kwa tanthauzo, tsiku ndi tsiku, kumadzipangitsa kudzimva, kumathetsa mphamvu zathu zamaganizidwe ndikutichotsera mphamvu.
Kusasamala kungayambitsenso chifukwa chokhala ndi nthawi yayitali ndi zodziwikiratu woyendetsa kulowetsedwa. Pamene masiku onse ali ofanana ndipo palibe chomwe chingapangitse pang'ono kukhala ndi moyo, mphamvu za moyo wathu zimatha pang'onopang'ono. Mario Benedetti anafotokoza bwino izi: "Ndikumva kuwawa kuti nthawi imadutsa ndipo sindichita chilichonse, palibe chomwe chimachitika ndipo palibe chomwe chimandisunthira pamizu".
Kumbali ina, mphwayi ingakhale chotulukapo cha kugwiritsidwa mwala kwakukulu. Pamapeto pake, tikakhala opanda chidwi, timataya chiyembekezo chodzakwaniritsa chisangalalo kapena kukwaniritsidwa kwathu. Zitha kuchitika chifukwa tasiya kukhulupirira kufunika kwa zolinga zomwe tidadzipangira kapena chifukwa chakuti tataya chikhulupiriro kuti tingathe kuzikwaniritsa. Nthawi izi, mphwayi imadziwonetsera ngati kudzipereka kwamkati.
Mulimonsemo, ndipo zilizonse zomwe zimayambitsa mphwayi, zimatitumizira uthenga: tili ndi vuto lomwe tikufunika kulithetsa. Sizodabwitsa kuti kusasamala kumachepetsa mphamvu zathu. Imachita izi kuti tisamapite mwachangu kwambiri kotero kuti mayendedwe athu amatisokoneza. Mwa kutikakamiza kuti titenge mpweya, umatilimbikitsa kuti tilingalire ndikukonza zomwe zikutichitikira.
Kodi mungathetse bwanji mphwayi?
Pofuna kuthana ndi mphwayi yomwe timakumana nayo tiyenera kungoyenda. Sitiyenera kuchita zazikulu, kungoyambira. Tengani sitepe yoyamba. Ngakhale yaying'ono, koma ndiyofunika. Mwinanso tiyenera kuchita - kapena kusintha - china chomwe chimapangitsa kusiyana kwamasiku omwe amakhala ofanana. Mwina tifunika kupondereza oponderezedwa kapena kufotokozera oponderezedwa kuti achitepo kanthu mkati mwathu ndipo titha kuyambiranso.
Ndife tokha amene tikudziwa chithandizo champhwayi chomwe chimatithandizadi. Tiyenera kuyang'ana pagalasi ndikudzifunsa: "Ndikadakhala ndi chikhumbo kapena nyonga, ndikadatani?" Mwina sitingadziwe nthawi yomweyo, koma tikadziwa yankho, tiyenera kungozichita.
Tikapitiliza kuchita zina zomveka kapena zomwe zimatipangitsa kukhala osangalala, kuchuluka kwa zoyesayesa zing'onozing'onozo kumachotsa muvi kuchoka ku mphwayi kupita ku chidwi. Kusalabadira ndikulowa m'malo achidwi komanso chidwi chokhala ndi moyo. "Injini" ikayamba, zonse zimakhala zosavuta.
Malire:
Akatolika, F. et. Al. (2015) Kafukufuku womasulira wamphwayi - njira yachilengedwe. Kutsogolo. Behav. Neurosci; 9:241.
Ishizaki, J. & Mimura, M. (2011) Dysthymia ndi Kusasamala: Kuzindikira ndi Chithandizo. Depress Res Chitani; 893905.
Goldberg, YK ndi. Al. (2011) Chizoloŵezi: Chokumana Nacho Chosiyana ndi Kusasamala, Anhedonia, kapena Kukhumudwa. Journal of Social and Clinical Psychology; (30): 6-647.
Pakhomo Kodi kusasamala ndi chiyani? Zizindikiro zake ndi zomwe zimayambitsa idasindikizidwa koyamba mu Pakona ya Psychology.
