Mbiri posachedwa: 33y / o, akhala PMO'ing kuyambira zaka 15. Ikuyesera kugunda masiku a 90 kwa zaka zisanu. Chingwe changa chabwino kwambiri chinali masiku a 70.
Ndikukwatiwa posachedwa, ndipo ndikuyang'ana kuti ndikhale womasuka ku izi chifukwa cha banja langa.
Panthawi ina nditachira ndinazindikira kuti ndimakhala ngati ndimakonda kwambiri POS - kumwa kwambiri, kusayamika moyo, ndikungotaya chilichonse. Ndinkasokonezeka maganizo, ndipo zolaula ndi mowa zinali mankhwala okha. Kupsinjika kwanga kunapangitsa kuti zizindikiritso za zolaula zisiye kwambiri.
Kungodziwa kuti kusiya zolaula kumayambitsa zoopsa m'thupi kunali kumalimbikitsa komanso kumalimbikitsa. Ndimaganiza kuti ndikudwala matenda amisala ndipo ndikadakhala ndikuvutitsidwa ndimantha mpaka kalekale. Ndikofunikira kukumbukira kuti nkhawa zidzadutsa. Yesetsani kupezeka nawo. Mind mind ndi CBT zakhala zazikulu kwa ine.
Paulendowu, tifunika kusintha zizolowezi zoyipa ndi zizolowezi zabwino kapena tilephera. Kungosunga mafupa sikokwanira.
Nayi zizolowezi za 11 zomwe zidandithandiza:
Lekani Kudzikonda
Choyambirira m'mawa, chitani zinthu zosonyeza kukoma mtima (AKA "metta"). Ngati mumakonda zachipembedzo, pempherani kuti muyamike. Wanga ukupita, "Wokondedwa Mulungu, zikomo chifukwa chokhala ndi mwayi wophunzira, kusintha, ndi kuthandiza ena lero." Yesetsani kupemphereranso ena kapena kuganizira mwachikondi za ena (ngakhale anthu omwe mumawada). Idzakupatsani malingaliro osadzikonda a tsikulo. Mukamachita izi tsiku lililonse, mutha kuyamba kudzikonda. Vuto la #1 ndi PMO ndikuti ndi chimodzi mwazinthu zodzikonda zomwe mungachite. Ngati mukudzikondweretsa nokha kwa nthawi yayitali pamaso pa kompyuta yanu, simukuganizira za wina koma inu.
Lekani Kusayamika
Kuonera zolaula kumakusandutsani kukhala munthu wosakwiya, wopanda nkhawa. Mumadzuka mwamwano komanso osakwiya. Mukungoyesa kudutsa sabata lina lililonse kusukulu kapena kuntchito kuti muthe kuchita nawo maphwando, kusewera makanema apa vidiyo, kapena kusewera kumapeto kwa sabata. Simukukhala ndi moyo wokwanira, ndipo koposa zonse, simukuthokoza pazabwino zomwe muli nazo. Khalani nthawi tsiku lililonse mukuganizira zinthu zabwino m'moyo wanu zomwe mumayamikira. Mwina ndi anzanu komanso abale anu. Mwina ndizosangalatsa kwanu kapena maluso anu. Ngakhale mutakhala kuti mukusungulumwa nthawi yayitali, pali china chake choyamikirani, ngakhale kungokhala ndi thupi lotha kapena kuzindikira. Ganizirani, sinkhasinkhani, kapena pempherani mwachikondi za zinthu izi. Yesani kukhala othokoza. Ngati ndinu wachipembedzo, pempherani kwa Mulungu ndipo mumuuze kuti ayamike.
cardio
Chitani masewera olimbitsa thupi mwamphamvu. Ndikutanthauza ngati mutu. Thamanga, kuthamanga, kapena kuchita masitepe. Ngati mukukweza, muyenera kuwonjezera Cardio kusakanikirana, chifukwa ma endorphin ndi ofunikira pakuchira izi. Ndimathamanga m'mawa kapena ndikaweruka kuntchito ndipo zimathandiza kuthana ndi zizindikiro zodziletsa nthawi yayitali.
Pitilizani Kusunthira Kunja
Ngati mumagwira pa desiki kapena mutakhala pakama panu tsiku lonse, nyamuka, tuluka panja, ndikuyenda kangapo kuti magazi anu azisuntha. Kukhala pa tebulo tsiku lonse kumawonongetsa thanzi lako. Pezani desiki yoyimirira ngati mungathe, pakati pa kukhala ndi kuyimirira tsiku lonse. Ndikopindulitsa kuyamwa kunyezimira dzuwa pakhungu lanu - sitinatuluke m'nyumba tsiku lonse.
Kuchitira ndi Zinthu
Ngati mukukhala ndi nkhawa, yesani kuvomereza zakumwa zosasangalatsa, ndipo yang'anani mwachidwi uku mukupumira bwinobwino. Izi zili bwino kuposa kuopa kapena kuyesa kukana, zomwe zitha kuyipitsa. Yesani kuwona nkhawa ngati mwayi wopezekapo. L-Theanine, wothandizitsa kukhazikika yemwe amapezeka mu tiyi wobiriwira - angathandize, ndipo mutha kumwa pafupifupi 800mg patsiku.
Kuganizira.
Pezani buku la "Mind mind for Dummies" kapena china chofananira. Pezani mayendedwe omvera owongolera. Phunzirani kupezekapo. Zingakuthandizeni kwambiri ngati muli ndi ubongo wambiri, wowoneka ngati wanga. Ndimayima paphiri pomwe ndimayendetsa tulo kuti ndikhale, ndimalingalira kupuma kwanga kapena mawu amadzi. Ingokhalani. Yesani 10 kapena 15 mphindi tsiku poyamba. Osakhumudwitsidwa kapena kudziweruza nokha ngati malingaliro anu akusokera-kwachilengedwe.
CBT
Lingaliro lalikulu la CBT ndikuti nkhawa ndi kukhumudwa zimayambitsidwa ndi malingaliro opotoka. Ndikuganiza kuti zosiyanazo ndizowona, koma pali njira zowopsa mu CBT zomwe muyenera kuphunzira. Ngati mukuwombera kapena kuthana ndi mantha, zimathandiza kudziwa njira zosokonekera zazidziwitso. Mwachitsanzo, ngati mumadzitcha "olephera" ndiye kulemba ndi onse kapena osaganiza kalikonse. Palibe amene walephera kapena kuchita bwino 100% - pali magawo awiriwa, ndipo pali gawo laimvi pakati.
Ngati mukuganiza kuti mwapanikizika, limbikirani upangiri mwachangu. Ngati angakutumizireni wazachipatala kuti mupeze mankhwala, palibe cholakwika ndi zimenezo. 10% ya anthu ali pamankhwala ochepetsa nkhawa. Osamvetsera kwa olemba mabulogu omwe akuti simukufuna thandizo lamankhwala.
Chingwe cha Circadian
Sungani chizolowezi chozungulira chazungulira. Ndikofunikira kwambiri kugona nthawi yomweyo ndikudzuka nthawi yofananira TSIKU Iliyonse kuphatikiza Loweruka ndi Lamlungu. Osapita kukamwa usiku wonse,. Ndi lingaliro labwino kusiya kumwa kwathunthu mukachira. Pafupifupi maulendo anga onse obwerera akhala nthawi yayikulu (aliyense amadziwa za kuwongoka). Ngati mungakhale ndi kapu ya vinyo kapena awiri osakwera kwa bender, ndizabwino.
zakudya
Idyani wathanzi. Izi zikuyenera kukhala zowonekera. Osamagwira zakudya zopanda mafuta kapena chakudya chofulumira, pambali pa mphotho yomwe mumalandira. Pezani zipatso zambiri ndi ma veggies, ndipo idyani mapuloteni ambiri / mafuta abwino m'mawa (mazira ndi avocados ndi angwiro). Osadumpha chakudya cham'mawa, ndiye chinthu choyipa kwambiri chomwe mungachite. Zakudya zokhwasula bwino monga mtedza wosakanizika m'malo mwa Doritos, zipatso m'malo mwa maswiti, etc.
Kuthamanga
Imwani madzi ambiri. Ndangoona positi yochokera kwa 34y / o fapstronaut yemwe ali ndi miyala ya impso! Izi sizingatheke pokhapokha ngati mukumwa koloko ndi mowa tsiku lonse ndi zero. Muyenera kumwa theka la kulemera kwanu m'mankhwala tsiku lililonse (ngati mumalemera mapaundi a 200, imwani 100 oz madzi). Khala magetsi!
Stimuli Yabwino
Yesani kuyamwa zoyenera. Ndinkakonda kuluma ziwonetsero za kupha pa Netflix ndikuwerenga nkhani zodetsa nkhawa nthawi zonse. Ndikofunikira kuti mukhale odziwa zambiri ndikuvota, koma zonse mwazing'ono (kupatula zolaula). Kusewera masewera achiwawa achiwawa kwa nthawi yoposa ola limodzi kapena awiri ndi lingaliro loipa. Kuwona zowonjezera zoposa ziwiri pa Netflix ndi lingaliro loipa. Ngati bwenzi lanu likufuna kuluma kwambiri kuti muwone zinazake, ingonenani ndipo pitani mukawerenge kapena kusinkhasinkha.
Kutsiliza
Nofap akunena za kupewa mdani wamkulu (zolaula) ndikukhala munthu wabwinoko kotero titha kuthandiza nawo pagulu lazinthu. Sikuti sizingosefera, zikukhudza kudzikonza nokha. Simukuthandizira pagulu pojambula khungu lanu, kutseka chitseko, ndikudzikondweretsa nokha pamaso pa kompyuta.
Tithokoza chifukwa chotenga nthawi ndipo ndikukhulupirira kuti izi zithandiza. Ngati ngakhale munthu m'modzi apeza phindu muutumikiwu, ndidzakhala wokondwa.
LINK - Pomaliza Hit 90 Masiku! Nawa Malangizo Anga 11 Okonzanso ...
by nate311
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