Defusing, njira ya "decompression" yosinthira malingaliro anu

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Tikukhala m'madera omwe amazungulira mofulumira kwambiri, choncho nthawi zina kuthamanga kwathu kumatisokoneza. Kuthamanga kuchokera ku malo amodzi kupita ku ena, kusuntha kuchoka ku kudzipereka kwina kupita kwina, timasowa nthawi yokhala ndi tokha. Chotsatira chake n’chakuti, n’zosadabwitsa kuti maganizo afika pounjikana ndi kuphulika.

Pamene tidzilekanitsa ndipo osanena motsimikiza zomwe zikutidetsa nkhawa kapena zomwe zatidetsa nkhawa, titha kukhala ndi moyo weniweni. kutopa kwamaganizidwe zomwe zimatha kukhudza thanzi lathu ndikuyika malingaliro athu moyenera. Chifukwa chake, nthawi ndi nthawi tiyenera kuyang'ana mkati ndikuchita machitidwe ochepetsera malingaliro omwe amatilola kumasula kupsinjika ndikuchepetsa mtolo womwe timanyamula.

Momwe mungagwiritsire ntchito njira ya "defusing" kuti mutulutse malingaliro anu?

Cholinga chachikulu cha njira yochepetsera ndikukumasulani ku malingaliro osasangalatsa omwe amalepheretsa kukhazikika kwanu m'maganizo, kutulutsa m'malo mwamtendere wamkati komanso bata lomwe limakuthandizani kuthana ndi zovuta za tsiku ndi tsiku.

Kuti mugwiritse ntchito njirayi, choyamba muyenera kupanga mayanjano otayirira. Tsekani maso anu ndi kuyang’ana pa vuto limene likukudetsani nkhawa, zimene zimakupwetekani, kapena zimene mukufuna kuchotsa. Lolani malingaliro anu amasuke, alole kuti aziyenda mosalamulirika, kuvomereza zilizonse zomwe zingabuke, malingaliro aliwonse, malingaliro kapena kukumbukira. Lingaliro ndikupanga mayanjano aulere, makamaka kufunafuna mafananidwe ndi zithunzi. Zidzakuthandizani kulingalira za malingaliro awa pogwiritsa ntchito mawu "zili ngati…".

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Pambuyo pa mphindi zingapo, pamene mukuganiza kuti muli ndi zinthu zokwanira, tsegulani maso anu.

Mu gawo lachiwiri muyenera kusanthula ndi kufotokoza zosagwirizana pogwiritsa ntchito zomwe zadzutsidwa. Pa nthawiyi cholinga chake ndi kumvetsa chifukwa chake mukuganiza komanso kuganiza choncho. N’chifukwa chiyani zithunzizi zinabwera m’maganizo mwanu? Mayankho awa adzakuthandizani kupeza zomwe zingayambitse ndi kufotokozera za kusapeza kwanu ndikukonzanso chithunzi chonse cha vuto momwe mungathere. Zingakuthandizeni kudziona ngati katswiri wa zamaganizo, mungadziuze chiyani?


Mu gawo lachitatu muyenera kuchita kwambiri psinjika ya chidziwitso-maganizo katundu. Mwa kuyankhula kwina, sonkhanitsani malingaliro onse oipa, zithunzi, machitidwe ndi malingaliro omwe mukufuna kusintha, ngati kuti ndi phukusi, mukamapuma kwambiri, sungani nkhonya zanu ndikuwona kukwera pamwamba pa phiri lalitali. Ingoonetsetsani kuti mukugwira ntchito yonseyo, mukugwira mpweya ndikugwedeza mimba yanu, chifuwa kunja.

- Kutsatsa -

Chotsatira, cholinga chake ndikuzimitsa, kuchotsa kapena kuphulika zonse zokumbukira zoipa, malingaliro, zithunzi, machitidwe ndi malingaliro omwe mudapanga kale ndipo mukufuna kusintha. Choncho yerekezerani kuti phukusi limene mumanyamula likuphulika, ngati bomba kapena phiri lophulika.

Mu gawo lachinayi, yesetsani kumasuka. Dziwonetseni nokha pamene mukutsika phirilo modekha mpaka mutafika pamalo opumula. Ikhoza kukhala gombe, momwemo imabwezeretsanso kayendedwe kabwino ka mafunde, kununkhira kwa mchere wa m'nyanja, kutsekemera kwa dzuwa pakhungu ndi kuwala komwe kumakuzungulirani. Njira ina ndi mtsinje wotsitsimula kapena udzu wobiriwira womasuka. Chofunika ndichakuti mumamva ngati mukujowina chilengedwe mukamasuka.

Ndikoyenera kufotokoza kuti ngati mwakhala mukuchita zinthu zina zoipa kwa nthawi yaitali, monga chidani ndi mkwiyo, mudzayenera kubwereza kangapo kangapo, mpaka mutachotsa maiko okhudzidwawo ndipo mutha kudzidzaza ndi bata, mphamvu ndi / kapena chidaliro. Ngati simunachitepo zowonera, ndizothekanso kuti mumavutika kulingalira zochitika zosiyanasiyana. Muyenera kuyeserera ndi kuleza mtima pang'ono.

Chitsime:

Hernández, P. (2002) Los Moldes de la Mente: More allá de la inteligencia emocional. La Laguna: Tafor Publicaciones.

Pakhomo Defusing, njira ya "decompression" yosinthira malingaliro anu idasindikizidwa koyamba mu Pakona ya Psychology.

- Kutsatsa -
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