Ndiyamba ndikuwononga zomwe ndazindikira munthawi yanga:
-Tsiku 1-3: Ndikumva kuti "ndawononga" koma ndikulimbikitsidwa kwambiri. Njira yokhayo yomwe mungapite ikadzakwana, palibe mphamvu yowonongera kusankha komwe mungapite.
-Tsiku 3-5: Ena amalimbikitsa kuti awononge mzerewu, komabe ndikumverera kuti ndili panjira yoyenera. Zina mwazizindikiro zodziwikiratu zochokera (nkhawa zamagulu, ubongo wa ubongo, kutopa koma mawaya, thukuta lina usiku.)
-Tsiku 6-8: Kutulutsa kwakukulu komwe kunayambika, komabe, izi sizinali kanthu poyerekeza ndi zomwe ndinali nazo kale m'misasa (ndipo ndikufotokozerani chifukwa chomwe zimakhalira pambuyo pake). Zowononga zomwe zidachitika panthawiyi zinali: Kusafuna kutuluka pabedi, chisokonezo komanso kulephera kugwira ntchito kapena dongosolo, nkhawa zosalekeza, nkhawa, kukhumudwa kwa minofu m'malo omwe amayanjana kwambiri ndi kupsinjika kwa thupi (mutu, khosi, trapezius, kumbuyo masamba a mapewa, ana a ng'ombe, ma fa, ndi zingwe.) Osasamala mawonekedwe, mawu a monotone.
-Tsiku 9-30: Kusintha pang'onopang'ono komanso kosasunthika kwa zizindikiro zakuchoka. Kubwezeretsa pang'onopang'ono kwa kuyendetsa mkati, kupikisana, kulimbikitsidwa, komabe ndikumverera kuti kuthekera kwanga kupitiriza ntchito kukuvutika.
-Tsiku 30-60: Kupitilizabe kupitiliza kuyendetsa mkati. Chawonetsa kupitilirapo kwa chidwi ndi kuthekera kupitiliza kugwira ntchito. Kusokonekera kwa kugonana kumatha. Chingwe cha ubongo chimakwezedwa kwambiri. (Chingwe cha ubongo chomwe chikuchitika pakadali pano chitha kufotokozedwa ndi kugona kosayenera.)
-Tsiku 60-100: Masiku ena oyipa amachitika momwe ndimamverera chimodzimodzi ndi masiku 6-8, komabe, kulimba kwake kulibe pafupi kwambiri ndipo izi zimangokhala pafupifupi maola 10 nthawi imodzi. Izi zitha kufotokozedwa ndi zizindikiro zakutha kwa Post-pachimake. (Ndikofunikira kuthana ndi nthawi izi ndikumvetsetsa kuti ndi zakanthawi chabe komanso kuti mutha kukwanilitsa zolinga zanu za tsiku ndi tsiku osamva 100%. Kuzindikira kumakulirakulira, kukumbukira kukumbukira, kusalankhula bwino komanso ntchito zina zonse zikukula. Dziko likuwoneka lotseguka kwambiri. Kukhazikika kumakhala bwino, mawu asintha (chifukwa chakuchepetsa thupi, kupuma bwino, ndi kukhazikika bwino). Kuda nkhawa ndi manyazi pagulu ndizambiri zomwe zapita (chifukwa chokha chomwe izi sizinathe kwathunthu ndichakuti mukayamba kugwiritsa ntchito mankhwala osokoneza bongo a PMO, mumawononga nthawi yambiri. Ndi gawo limodzi chabe la machiritso kuti mudziwe kuti mukudziwa kusewera ndikugwira ntchito molimbika kuti mufike komwe mukudziwa kuti muyenera kukhala m'moyo.)
Momwe kukopa kumakhalira, pali kuwonjezeka kowoneka bwino (mwina 2x-4x) ndipo ndikukhulupirira izi ndichifukwa chakubwezeretsanso mkati mwanu ndikubwezeretsanso mphamvu kuti musadziwotche usiku uliwonse. PMO imakhudzanso kupsinjika kwamaganizidwe komanso thupi. Zili ngati kukhala ndi chimfine tsiku lililonse pamoyo wanu. Ngakhale kwa ife anyamata, ngati titenga msungwana wokongola ndikuganiza kuti ali ndi chimfine ndipo samadzisamaliranso tokha kukopa kwathu kumatsika. Izi ndi zomwe zimachitika kwa ife tikakhala munthawi ya PMO.
Chifukwa chiyani Zochedwa Zanga Zinali Zabwino Kwambiri nthawi ino?
Pa umodzi mwamizere yayitali yomwe ndidachita, ndidadwala, mantha, miyendo, kusowa tulo, mawonekedwe amunthu, komanso zizindikilo zonga chimfine. Ndikukhulupirira chifukwa chomwe zidachitika ndikuti ndimayesetsa kuti ndisinthe kwambiri za ine. Izi ndizopanikiza kwambiri kwa psyche komanso thupi. Ndinayesera kusiya Sudafed (chifukwa cha ziwengo), caffeine, chikonga, zowonjezera mavitamini, ndi shuga onse nthawi yomweyo. Izi zidakhudza kwambiri ndipo zinali ngati kupyola maulendo asanu nthawi imodzi. Malangizo anga ndikuti musiye chinthu chimodzi nthawi imodzi ndikuyamba ndi zoyipa kwambiri. Ngati mumamwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo, siyani kaye. PMO ndiyachiwiri kwambiri chifukwa cha zomwe zimakhudza ntchito zanu zazikulu, koma osati zowopsa ngati mankhwala osokoneza bongo. Apanso: Siyani chinthu chimodzi chokha PAMODZI. M'malo mwake, kumayambiriro kwa njira yanga yapano, ndidatsimikiza kuti ndikumwa khofi, kudya chokoleti, ndikutafuna Nicorette. Pokhapokha nditawona kusintha momwe ndimamvera ndipamene ndidaganiza zosiya zoyipa zina. Vomerezani kuti mudzamva ngati zoyipa. Dziloleni nokha kuti muzimva ngati zoyipa. Ndikufika pakunena kuti muyenera kudzilola kuchita zochepa.
Chinthu chachiwiri chomwe chinachepetsa zizindikiritso zakubwerera ndikulandila kwawo. Ndidagwiritsa ntchito njira yotchedwa EMDR -Therapy ya izi (Zomwe ndidzakambirane zambiri pambuyo pake) koma izi zitha kuchitika popanda izo. Muyenera kumverera malingaliro olakwikawa ndikuwakonza. Mungathe kuchita izi mwa kusinkhasinkha. Mukayamba kumva kupsinjika, chisoni, nkhawa, ukali, zilizonse zomwe mukumva- Tsamira mmenemo ndikumverera kwathunthu malinga momwe mungathere. Buku labwino lokhudza izi ndi "Kupeza Unstuck" lolembedwa ndi Pema Chodron.
Kodi Malangizo Anga Ndi Otani Kuti Mufike Pamtunda Wapamwamba pa NoFap? (Ena mwa malangizo awa simunamvepo kale)
- Upangiri wofunikira kwambiri wosiya PMO ndikumvetsetsa bwino lomwe chomwe izi zimapezekanso.
Izi ndi Kuwonongeka Kwamphamvu-Kukakamiza mochuluka momwe zimakhalira. Zachidziwikire, anthu amagwiritsa ntchito PMO kuti atulutse zovuta ndikukwaniritsa zokhumba zachilengedwe. Komabe, mukamapita patsogolo ndi chizolowezi chanu cha PMO ndimomwe mumadziwira kuti chimakakamiza. PMO imakhala njira yanu yothanirana nayo. Sindikunena kuti izi ndi 100% zothana ndi kupsinjika chifukwa timalakalaka izi ngakhale titakhala achimwemwe ndipo zinthu zikuyenda bwino, koma ndinena kuti ndikukhulupirira kuti PMO ayamba kukhala owopsa pomwe malingaliro anu ayigwiritsa ntchito ngati # Njira yothanirana ndi 1.
Izi zitha kumveka zopenga kwa ambiri a inu, koma Ndine wotsimikiza kuti 100% DOPAMINE SIYO NKHANI YAIKULU YA NUEROCHEMICAL AT STAKE PANO.
Zowonadi dopamine ndizomwe zimakupangitsani kugwiritsa ntchito PMO. Ndipo kulephera kwa dopamine ndiye CHIZINDIKIRO chachikulu cha PMO wautali. Koma ngati ndiwe wodwala PMO umagwiritsa ntchito PMO kudzipatula kuzinthu zomwe zilipo ndikutha, kusefukira thupi lako ndi ubongo ndi mankhwala ena "akumva bwino" monga endorphin, oxytocin, ndi serotonin omwe angakupatseni Wopha ululu monga zotsatira.
Munthu akapanikizika, timamenya, Tithawa, Tikuyandikira, kapena Fawn. Ena a ife omwe tili ndi vuto la PMO nthawi zambiri timakhala tili mu mkhalidwe wa UFULUZE poyerekeza ndi otipanikiza.
Ntchito yodzipatula
Ntchito yayikulu yodzipatula ndi mtundu wa chitetezo kuchokera ku zokumana nazo zomwe zimapweteka kwambiri kotero kuti malingaliro anu amaziwona ngati zowopsa pakupulumuka kwake. Munthawi yakuzunzidwa / kupsinjika, mudalowa mkati mwanu, kubisala pazomwe zakuzungulira. Zomwe zidachitika ndikuti - kuti pasakhale kugonja kwathunthu kwamtima wanu wamkati ndikukhalanso mkati mwanu lingaliro lanu lidasinthidwa kuchokera pomwepo ndi zonse zakupezeka. Kudzipatula kumatanthauza kusiya kulumikizana kwenikweni. Mukamadzipatulira pafupipafupi, ubongo wanu umaphunzira kwambiri kupita ku malo otetezeka.
Izi zikufotokozera chifukwa chake ngakhale atagwiritsa ntchito PMO, anthu adakali ndi CHIWEREZO kapena masewera osokoneza bongo.
Kuti muthane ndi vutoli ndikofunikira kumvetsetsa ndikuthana ndi zovuta. Ndipo ngati ndinu munthu wopanda vuto lililonse, kuonera zolaula kwa maola ndi maola tsiku lililonse ndizopweteka kwambiri kuti muwone bwino nkhaniyi.
Muyenera kukumba mozama kuti mupeze zomwe zikukuvutitsani kapena zomwe zidakuvutitsani m'mbuyomu. Kodi ndi momwe mudaleredwera, kukanidwa kale kapena zolephera, ubwana woyipa? ndi zina ...
Ndikupangira kuwerenga pa CPTSD, Stress, ngakhale PTSD. Ndikofunika kuti muphunzire njira zophunzitsira bwino kuti muthe kusintha.
Chiyambi chabwino ndi buku "Thupi Lanu Limasunga Zolemba".
2. Muyenera kukhala waluso kuthana ndi nkhawa komanso kupsinjika.
Nthawi ina muulendo wanu, mudzakhala ndi nkhawa zambiri. Ngati muli ndi luso lodziwa nthawi izi mudzakhala m'malo abwino kuthana ndi nkhawa komanso kupititsa patsogolo zolankhula zanu.
Kusinkhasinkha ndikofunikira. Koma ndikulimbikitsanso kukulitsa kuopsa kwa Yoga, komanso kugwiritsa ntchito njira zanzeru pothana ndi nkhawa. Mutha kupeza mabuku ambiri abwino paulere pa intaneti.
3. Kuchita Zinthu Zabwino.
Chimodzi mwazinthu zosamvetseka zomwe PMO amachita ndikutenga mwayi pakufunika kwamwamuna kuti azisintha nthawi zonse. Kukhala pa kompyuta yanu ndikuyang'ana kanema WABWINO (kapena makanema) kuti tisunge kapena kuwona zokopa zathu kuti zisinthe. Popanda PMO posachedwa mudzazindikira kuti sikuti mukungokhala ndi mankhwala "akumva bwino", koma mulibenso malo abwino osinthira zinthu.
Njira yothetsera izi ndikuwonetsetsa kuti mukupita patsogolo pang'onopang'ono pazinthu zonse zomwe mumachita.
Zowera? Yang'anani ndikugunda zolimbitsa thupi zanu zatsiku ndi tsiku, Yang'anani kuti mukwezeke bwino (ma reps ena, kulemera kambiri, mawonekedwe abwinoko)
Yoga? Yang'anani kuti muzigwira maudindo motalikirana ndikuzama.
Ntchito? Kodi mungatani kuti mupeze ndalama zambiri?
Maubale? Kodi ndingamvere bwanji abwenzi, abale, kapena anzanga abwino koposa?
Ndikulimbikitsanso kuyamba pang'ono pazinthu zomwe mumayipa. Pereka bedi lako tsiku lililonse. Chipinda chanu chikhale chaukhondo ndi zovala zake. Pangani ndondomeko yaukhondo ndikuisintha tsiku ndi tsiku. Ie ngati mukuwuluka kamodzi patsiku, yesetsani kuzichita kawiri. Osataya? Zamgululi
4. Kugwiritsa ntchito EMDR pakuyimira
Pali kafukufuku wambiri wokhudza EMDR. Posachedwa, yakhala ikugwiritsidwa ntchito kuthandizira kusokoneza bongo, kukumbukira zosokoneza bongo, komanso kudzipatula.
Kodi EMDR ndi chiyani?
Mutha kuwerengera pa intaneti, koma kwa ine, zimamveka ngati njira yachilendo kwambiri yothandizira kuwonekera momwe mumakumbukirira zokumana nazo zoyipa m'malingaliro anu poyang'ana chala cha wina kapena wotayika akuyenda uku ndi uku. Popita nthawi, mphamvu izi zimatha mphamvu ndipo zimakhala zosavuta kukhala moyo wabwinobwino. (Zikumveka zabwino kwambiri kuti ndikhale zoona ndikudziwa, koma zidandigwirira ntchito ndipo umboni wotsimikizira ulipo wothandizira mtundu uwu wamankhwala.)
Mutha kuyesa izi kwaulere pa youtube. Yesani kanema wa Karuna Satori CHITHANDIZO CHA ASMR EMDR - KUKHALA KWAMBIRI {Kuyenda Kotsitsimula + Kubwezeretsanso} kuti muyambe, ndiye mukazindikira kuti mutha kugwiritsa ntchito makanema a lasers. (Ndikupangira kuti mubweretse zovuta zazing'ono zakale zomwe zingakhalepo kuti muyambepo, ndiye kuti mutha kuyesetsa kuchita manyazi pa PMO komanso zomwe mumakonda pa PMO)
Phindu Lalikulu Ndiliwona Patatha Masiku 100:
Phindu lake lalikulu ndikuti ndikumva kuti ndikupezeka mdziko lapansi tsopano. Mukakhala ndi chizolowezi choledzeretsa (makamaka chizolowezi chomwe mumayang'ana pazenera tsiku lonse) dziko lenileni limamverera ngati mumaziyang'ana pogwiritsa ntchito google-cardboard knockoff yotsika mtengo. Sindikumvanso choncho, ndipo tsopano popeza sindinathenso kuzindikira, ndikuzindikira kuti njira yoyipa yomwe ndikukhalamo. Izi zokha ziyenera kuchita NoFap.
Ndizo zonse zomwe ndinganene pakadali pano. Inde, ndizambiri koma ndimawona kuti ndikofunikira kunena. Ndidziwitseni ngati izi zathandiza aliyense wa inu kutuluka. Ndili ndi maupangiri ena ndi zidule zina zomwe ndakhala nazo pakadali pano kwakanthawi choncho ndiuzeni ngati mungafune kuti ndifotokozere zomwe zidzachitike mtsogolomo.
Zabwino zonse abale anu. Ndimakhulupirira mwa inu. Ndikhulupirira kuti mumakhulupirira nokha tsopano komanso nthawi.
Ps Awa ndi nkhondo yayitali, osati nkhondo yachangu. Ngati palibe china chilichonse, kumbukirani kuchita zinthu zambiri zomwe zingakhale ndi zotsatirapo zabwino m'moyo wanu momwe mungathere (ngakhale mutakhala ochepa).
LINK - Lipoti la kupita patsogolo kwa masiku 100 / maubwino ndi Upangiri wina Wotsogola (Kutumiza Kutali)
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