Kusunga buku loyamikira kungakhale kothandiza kwambiri pa moyo wathu. Ndipotu, kuyamikira ndi chimodzi mwa malingaliro abwino kwambiri omwe tingakhale nawo. Munthawi zovuta kwambiri, pamene chilichonse chikuwoneka kuti sichikuyenda bwino ndipo kukayikira kumatiukira, kuyambitsa kuyamika ndi njira yabwino kwambiri yothanirana ndi nkhawa zomwe zimatithandiza kulinganiza malingaliro athu kuti tithane ndi zovuta.
Kodi Gratitude Journal ndi chiyani?
Buku loyamikira ndi chida chamaganizo chomwe chimatithandiza kuzindikira zinthu zonse zabwino zomwe zilipo m'miyoyo yathu, zomwe timaziona mopepuka komanso zomwe sitikuzisamala nazo. Cholinga chake chachikulu ndikukulitsa chizoloŵezi chothokoza chifukwa cha zomwe tili, zomwe tili nazo, zomwe tapindula kapena anthu omwe akuyenda nafe.
Zolemba zakuthokoza zimatilola kuyang'ana kwambiri pazambiri zazing'ono zomwe zimatipatsa chisangalalo, chisangalalo, chisangalalo, ndi kukhutitsidwa. Zinthu zazing'ono zomwe zimachitika masana zomwe nthawi zambiri timazinyalanyaza. Motero, zimatithandiza kukhala ndi chiyembekezo chowonjezereka ndikukhala ndi moyo wabwino. Choncho, n’zosadabwitsa kuti amagwiritsidwa ntchito pothana ndi mavuto osiyanasiyana a m’maganizo kapena akuthupi.
Ubwino wa magazini othokoza ndi chiyani?
• Timakhala osangalala
Tikamayesa kuyamikira, tifunika kuyima pang'onopang'ono m'moyo watsiku ndi tsiku kuti titenge nthawi zomwe timaziyamikira. Kusunga magazini othokoza kumafuna kupuma pang'ono kuti mulembe malingaliro ndi malingaliro amenewo. Zotsatira zake, timayamba kumasula serotonin ndi dopamine, ma neurotransmitters awiri omwe ali ndi udindo wosangalala.
• Amachepetsa nkhawa ndi nkhawa
Kuyamikira kumathandizanso kuwongolera mahomoni opsinjika maganizo, motero kuchepetsa nkhawa. Inde, akatswiri a zamaganizo a George Mason University adapeza kuti omenyera nkhondo a Vietnam omwe adayamika kwambiri analinso ndi zizindikiro zochepa za PTSD. Kuyamikira sikumangochepetsa nkhawa, kumatithandizanso kukhala ndi maganizo abwino pa moyo.
• Amathetsa kuvutika maganizo
Ubongo wathu umalumikizidwa kuti uzindikire zinthu zoyipa kuposa zabwino. Ndi njira yomwe imatithandiza kukhala otetezeka, potichenjeza za zoopsa kapena zoopsa zomwe zingachitike. Koma tsankho limeneli limatithandizanso kukhala ndi maganizo olakwika okhudza moyo. M'malo mwake, kusunga magazini oyamikira kumatithandiza kulinganiza masikelo, kukhazikitsa chizolowezi choyang'ananso zinthu zabwino m'moyo. M’kupita kwa nthaŵi, kuyamikira kumangochitika zokha ndipo kudzakhala kosavuta kwa ife kukhala ndi chiyembekezo chowonjezereka.
• Kumawonjezera kudzidalira
Kafukufuku wopangidwa ku National Taiwan Sports University anapeza kuti ochita maseŵera oyamikira anali odzidalira kwambiri. Zatheka bwanji? Kuyamikira kumachepetsa kufunika kodziyerekeza tokha ndi ena, kotero timakhala okhutira ndi zomwe tapeza, zomwe zimalimbitsa kudzidalira kwathu. Kuphatikiza apo, malingaliro abwino omwe amapangidwa tikamalemba za zinthu zomwe timayamikira zimathandizanso kutilimbikitsa komanso kutilimbikitsa.
• Kumateteza thanzi
Mapindu a chiyamikiro samangokhala pamlingo wamalingaliro, amafikiranso ku thanzi lathu. Kafukufuku wopangidwa ku yunivesite ya Illinois, mwachitsanzo, adapeza kuti anthu omwe amakonda kuyamikira amafotokoza zowawa zochepa komanso kukhala athanzi. Sizinangochitika mwangozi. Ofufuza aku University of California adapeza kuti kuyamikira kumachepetsa kutupa kwa odwala komanso kumathandizira kupulumuka. Choncho, kusunga buku loyamikira kungathandizenso kuti moyo wathu ukhale wabwino.
• Limbikitsani kugona bwino
Kuyamikira kungathenso kukhala ngati mapiritsi ogona. Kafukufuku wopangidwa ku Perekani Macewan University adapeza kuti anthu omwe amasunga magazini othokoza ndikukhala mphindi 15 asanagone akulemba zinthu zomwe amayamikira osati kungogona mwachangu, komanso amapumula bwino komanso amakhala ndi tulo tambiri. Izi mwina ndichifukwa choti kuyamikira kumabweretsa mtendere ndi bata zomwe zimathandizira kupumula ndikuchotsa nkhawa, kukonzekera malingaliro athu kulowa m'dziko lamaloto.
Zindikirani kuti maubwino olembera kalata si akulu okha. Kafukufuku wambiri apeza kuti ana ndi achinyamata omwe amasunga zolemba zamtunduwu sizimangokhalira kukhala ndi maganizo abwino, komanso amadzimva kuti ali ndi zochita zambiri, amakhala ochezeka komanso amapindula kwambiri kusukulu. Choncho, ndi bwino kuti ana azikhala ndi chizolowezi cholemba zinthu zitatu tsiku lililonse zimene amayamikira.
Kodi mungasunge bwanji buku lakuthokoza?
Chinthu choyamba ndikusankha diary. Pali zingapo zomwe muyenera kuziganizira: Kodi mumakonda kulemba diary kapena kujambula malingaliro anu pa digito? Kodi mumakonda kuwongolera pang'ono ndi zolimbikitsa kapena cholembera chopanda kanthu kuti malingaliro anu asokonezeke?
Mulimonsemo, dziwani kuti zolemba zamapepala zachikhalidwe zimapereka kusinthasintha komanso kukuthandizani kuti musakhale ndi moyo watsiku ndi tsiku ndi ukadaulo, motero amakonda kumangoyang'ana m'malo mosunga buku la digito. Mwinamwake diary yatsopano ndi zonse zomwe mukufunikira kuti muuzidwe kuti muyambe kulemba.
Lingaliro lofunikira ndi losavuta: mumangofunika kulemba tsiku lililonse - kapena kamodzi pa sabata - zonse zomwe mumayamikira. Izi zitha kukhala zovuta poyamba, makamaka chifukwa cha tsankho, koma posachedwa mupeza kuti pali zambiri zoti muthokoze.
Ngati mukufuna kupanga chizoloŵezicho, ndikofunika kuti musankhe nthawi ya tsiku kuti mulembe m'magazini yanu yoyamikira, kaya mukadzuka kapena musanagone. Musanayambe buku lanu, onani kuchuluka kwa zinthu zomwe mudzalemba tsiku lililonse. Choyenera, muyenera kubwera ndi zifukwa zosachepera zitatu zoyamikirira, ngakhale zitakhala zazing'ono kapena zowoneka ngati zopanda ntchito.
Kodi mungalembe chiyani muzolemba zanu zoyamikira?
1. Zochita za tsiku ndi tsiku zomwe zimakupangitsani kumva bwino. Mungathe kuthokoza chifukwa cha zinthu zambiri za tsiku ndi tsiku zomwe nthawi zambiri zimatengedwa mopepuka, kuyambira kusamba ndi madzi ofunda, omasuka mpaka kumvetsera nyimbo zomwe mumakonda, kuona duwa lokongola panjira, kusangalala ndi mnzanu, kusewera ndi ana anu kapena werengani buku labwino. Palibe chaching'ono kapena chosafunikira kuti chisalowe mubuku lanu la Thanksgiving.
2. Katundu wanunso ndi wofunika. Magazini yoyamikira ingaphatikizeponso zinthu zonse zakuthupi zimene zimakupangitsani kukhala kosavuta moyo wanu kapena kukupatsani chisangalalo ndi chikhutiro. Mungayamikire, mwachitsanzo, buku lanu losaneneka la mabuku, makina omvekera bwino omwe amakupatsani maola ambiri osangalatsa, kapena dimba lanu lokongola.
3. Kondwerani makhalidwe anu. M'buku lanu lothokoza, mutha kulembanso maluso, maluso, ndi malingaliro omwe amakupangitsani kudzikuza ndikukupangani kukhala munthu wapadera. Mutha kuphatikizanso maluso oyambira monga kuyenda, kumvetsera, kusilira kukongola kapena kulawa chakudya chokoma chifukwa ndi mphatso zabwino zomwe sitiyenera kuziona mopepuka ndikutilola kusangalala ndi moyo ndikusanthula dziko mu madigiri a 360.
4. Khalani othokoza chifukwa cha anthu omwe ali pa moyo wanu. Ngati muli ndi anthu pafupi nanu amene amakukondani ndi kukupatsani chithandizo pamene mukuchifuna kwambiri, mukhoza kuwaphatikiza muzolemba zanu zoyamikira. Kuzindikira kufunika kwawo sikungokulolani kuti muziwalemekeza kwambiri, komanso kulimbitsa ubale wanu ndi iwo. Chifukwa chake, kuyamikira kudzakuthandizani kuyambitsa bwalo labwino.
5. Kumbukirani chimene chinakusangalatsani. Tsiku limene mudzachita chinachake chapadera, musaiwale kuchitchula m'buku lanu loyamikira. Msonkhano ndi abwenzi, tsiku lopumula, kuyenda ndi mnzanu kapena kungokhala tsiku labwino kuntchito kungakhale zifukwa zokwanira zoyamikirira. Osamangotengera zomwe zakuchitikirani, komanso fufuzani momwe mumamvera.
6. Muziganizira kwambiri zimene mwasiya. Tikakumana ndi mavuto, n’kwachibadwa kuti tizingoganizira za zinthu zimene zawonongeka komanso zimene zatayika. Komabe, kuyamikira konyenga kumatilimbikitsa kuganizira zimene tidakali nazo. Ndiko kusintha malingaliro anu kuti muyang'ane pa zinthu zomwe zatsala ndi inu pambuyo pa tsoka lomwe mungakhalebe oyamikira. Amaganiza kuti zitha kukhala zoyipa nthawi zonse.
7. Yang'anani kwambiri pazomwe mwapeza. Pakati pa mvula yamkuntho, zimakhala zovuta kuwona chilichonse chabwino, koma mphepo yamkuntho ikatha, yambani kuganizira zinthu zabwino zomwe zingatuluke muzochitikazo. Zochitika zoyipa zambiri zimakhala ndi mnzake wabwino, nthawi zina simuzizindikira. Mukachipeza, chilembeni m'buku lanu lothokoza. Mwinanso mungayamikire zomwe poyamba zimawoneka ngati zopinga ndi zovuta chifukwa, zikagwiritsidwa ntchito moyenera, zimatha kukuthandizani kuchoka pamalo omwe mumatonthoza kuti mukwaniritse zinthu zazikulu.
Pomaliza, ngati mukufuna kupindula kwambiri ndi buku lanu lothokoza, musangolemba mndandanda, fufuzani zifukwa zomwe mumayamikirira. Ganizirani zomwe anthuwa, zokumana nazo, mikhalidwe, kapena katundu amabweretsa pamoyo wanu.
Ndikwabwinonso kuti kamodzi pamwezi kapena, ngati mungakonde, kamodzi pachaka, mumadutsa zonse zomwe mwalemba m'buku lanu lothokoza. Mukhozanso kugwiritsa ntchito mawuwa panthawi yachisoni kwambiri. Zidzakuthandizani kumva bwino podzikumbutsa zinthu zomwe zingakuthandizeni kusintha moyo wanu. Zingotenga mphindi zochepa ndipo phindu lomwe mupeza lidzakhala lalikulu.
Malire:
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Pakhomo Diary yoyamikira, malangizo osungira ndikugwiritsa ntchito mapindu ake idasindikizidwa koyamba mu Pakona ya Psychology.
