Therapy ya Kulandila ndi Kudzipereka itha kukhala chida changwiro chodzidziwitsira nokha ndikupeza momwe mumalola mosazindikira kuti muzitsogoleredwa ndi malamulo anu ndi malingaliro anu m'moyo. Malingaliro anu nthawi zonse amadziwa bwino ndipo nthawi zambiri amakuwuzani zomwe muyenera kapena simuyenera kuchita.
Zikakhala kuti izi zimabweretsa nkhawa kapena kukhumudwa, ndibwino kupatsa malingaliro anu zocheperako ndikuchita zambiri kutengera momwe mumamvera.
Izi zimafuna kuphunzitsidwa. Malingaliro anu akhala ndi chikoka chowonjezeka pa inu kuyambira ubwana, ndipo tsiku lililonse la moyo wanu, mumakhala ndi zokumana nazo zatsopano zomwe zimatsimikizira chithunzi chanu pazabwino ndi zomwe sizabwino. Zochita mu ACT zikulolani kuti mufufuze ngati malamulo anu azabwino ndi zomwe sizabwino, kotero zomwe inu ndi malo anu muyenera kukumana nazo.
Zochita zolimbitsa thupi ndizotsatira zodabwitsa
Zochita zothandiza ndizofunikira kwambiri ku ACT. Izi ndi zochitika zodabwitsa zomwe nthawi zina zimakudabwitsani. Ngakhale simukuwona phindu la zinthu zina, ndikofunikira kuti muzichita, chifukwa ndizothandiza. Chovuta ndikuti muthetse kukana kwanu, ndipo kumapeto kwa ntchitoyi, mudzaganiziranso mmbuyo ndikudziwa kuti machitidwewa akuthandizaninso.
Sizinthu zonse zomwe zimachitika ku ACT zomwe zimaphimbidwa. Mankhwalawa ndi ochulukirapo kuposa izi, ndipo kwa iwo omwe amayamba, payenera kukhala chinthu chodabwitsa. Pazochita zomwe takambiranazi, ndikofunikira kuti musangowerenga izi komanso muziyenera kuzichita!
Nthawi zonse muzifuna kuyang'anira
Zochita zomwe zimachitika koyambirira kwa ACT ndikupanga buku lamalamulo lanu. Mumagula kope laling'ono lomwe nthawi zonse limapita m'thumba lanu lakumbuyo kapena thumba. Izi ndizofunikira kuti mutha kulemba zonse pansi panthawi yomwe zikukugwerani. Ndi kunja kwenikweni kwa nyumba komwe mumakumana ndi zochitika zomwe zimafunika kulembedwa, koma mumasunganso kabuku kanu m'nyumba. Komanso, onetsetsani kuti mumakhala ndi cholembera nthawi zonse. Bukuli ndi lanu, ndipo palibe amene ayenera kuwerenga izi. Zimapita motere:
Mosazindikira mumadziikira malamulo angapo m'moyo. Cholinga ndikulemba nthawi iliyonse yomwe muyenera kutsatira zomwe muli. Kenako mumapanga kabuku kamalamulo ndi malangizo anu.
Zitsanzo za malamulo anu ndi awa:
- Ndiyenera kukhala wochepa thupi
- Mukufuna chiyani kuchokera kwa inu nokha?
- Ndiyenera kukhala wothandiza
- Sindingakhale wodzikonda
- Ndiyenera kuwoneka bwino
- Sindingachedwe
- tsitsi langa silimanyowa mvula
- Ndiyenera kuchita masewera olimbitsa thupi usikuuno
- Ndiyenera kuphika wathanzi
- Ndiyenera kuyimbira foni amayi anga sabata iliyonse
- Ndiyenera kugona mokwanira
- Sindingathe kudwala
- Ndiyenera kutsuka mano anga kawiri patsiku
- Sindingathe kukhala wofooka
- Ndiyenera kusangalala kuphwando
- Sindingathe kulira, ndi zina zambiri
Mwachitsanzo, pali malamulo ambiri omwe mudakhazikitsa komanso omwe mungawalembere onse. Awa ndi malamulo anu amoyo. Mwachitsanzo, muzichita izi tsiku lililonse kwa milungu iwiri. Kodi mukuwona malamulo angati omwe muyenera kutsatira? Werengani zonse. Kodi mukuwona kuti nthawi zambiri, zimatsutsana? Mwachitsanzo, mwina simukudwala, koma muyenera kudzisamalira. Ngati mupita kuntchito mukadwala chimfine chifukwa choti simungadwale, mumadzisamalira nokha?
Kuchita izi ndikutanthauza kukuwonetsani momwe mumakhalira okhwima komanso kuti ndizosatheka kutsatira malamulo anu onse, chifukwa nthawi zambiri sangaphatikizidwe.
Zochita zotsatirazi ndizosunga zochitika zokhumudwitsa, zokumana nazo, kapena momwe akumvera. Mumapanga gawo lomwe mumalongosola zovuta zonse. Pafupi ndi iyo, mupange gawo lomwe likuwonetsa momwe mumayesera kuthana ndi izi. Izi zimatsatiridwa ndi mzati ndi zomwe zidachitika munthawi yochepa kenako gawo lomwe limakhala ndi zotsatira zake kwakanthawi. Pomaliza, padzakhala gawo lomwe mungafotokozere momwe njirayi yakuthandizirani kapena kukupulumutsirani.
Mwachitsanzo:
| zosasangalatsa / kumva | Njira yolamulira izi / kumva | zotsatira zazifupi | zotsatira zazitali | zinandipindulitsa / kundipulumutsa? |
|---|---|---|---|---|
| phwando komwe ndimayenera kupita ndekha ndikumva kupusa | kukhala wochezeka mopitirira muyeso, kumwa mowa, kundipangitsa kuti ndizioneka wosangalatsa | Ndinapitiliza, ndikumva kuti sindimakhala bwino | Ndinadzimva wopusa tsiku lotsatira, bwanji sindingakhale ndekha ndikusangalala? | Zinanditengera madzulo ena kuti ndikapume pomwe ndimatha kusangalala ndi phwando, koma ndine wonyadira kuti ndidapitabe |
Kuzindikira ndi kuvomereza
Tonsefe timadziwa mantha. Munthu aliyense ali nawo; ndi momwe chisinthiko chatsimikizidwira. Ngakhale sitikumananso ndi mikango yamtchire yomwe ingathe kutiphwasula ndipo tonse tili ndi denga lotetezeka pamutu pathu, makina athu amkati akugwirabe ntchito mofanana ndi munthu wakale. Alamu yokhayo ili ndi malo awiri okha: zoopsa osati zowopsa. Alamu anu sangasamale kuti nthawi yomwe mwaphonya kuntchito siyowopsa ngati mkango wolusa.
Kuyankha kwapanikizika, monga kupuma mwachangu komanso kugunda kwamtima mwachangu komanso zinthu zonse zomwe zimatulutsidwa mthupi, monga adrenaline ndi cortisol, zakhalabe chimodzimodzi pakusintha. Vuto ndiloti kuchuluka kwa zovuta pamoyo kwawonjezeka kwambiri. Nkhani pawailesi yakanema kapena intaneti, foni yam'manja, kuchuluka kwa magalimoto m'misewu,
Zochita zolunjika zomwe zimakuthandizani kukhala ndi nkhawa ndizo za chirombo ndi canyon. Ingoganizirani kuti muli mbali yayitali kwambiri komanso mantha anu akulu (mwachitsanzo, mukudwala khansa) mbali inayo, ngati chilombo. Aliyense wa inu ali ndi chingwe kumapeto kwake, ndipo mukukoka kuti mnzakeyo agwere mumtsinjewo.
Koma mukakoka kwambiri, chilombocho chimakulirakulirakulira. Chifukwa chake mukamapereka chidwi ku mantha anu, manthawo amakhala olimba. Mukamasula chingwe, kulimbikira konse kwachingwe kumazimiririka, ndipo mumasulidwa ku mantha anu. Chifukwa chake, yesetsani kusiya mantha anu kuti akhale omwe ali. Atha kukhalapo, koma azikhalabe mbali ina ya mpata.
Kuchita masewera olimbitsa thupi kuti mumvetsetse kusiyana pakati pa ululu ndi kuvutika ndikujambula bwalo lalikulu lokhala ndi bwalo laling'ono pakati.
Bwalo laling'ono likuyimira kupweteka, lembani apa, mwachitsanzo: mavuto ogona. Bwalo lalikulu likuyimira kuvutika; apa, mutha kudzaza zinthu monga kuda nkhawa usiku, kusakhazikika pang'ono, kusakhumba kukumana ndi anzanu, kukhala otopa masana, ndi zina. Chitsanzo china: ululu umakhala ndi zodandaula zopweteka.
Mavutowa akuphatikizapo kuwopa kutaya ntchito yanu, kusakwanitsa kukumana ndi anzanu, nthawi zonse kukagona molawirira, kukhala opanda pake. Mwanjira iyi, mukuwona kuti kuwawa kwenikweni ndichinthu china osati mavuto omwe amadza chifukwa chake. Ululu umaperekedwa; Kuzunzika ndichinthu chomwe mungadzilimbikitse kudzera m'malingaliro anu.
Ntchito ina yophunzirira kuvomereza ndikuphwanya malamulo anu.
Gwirani bukhu lanu lamalamulo ndikupeza malamulo angapo omwe mungasweke ovuta kwambiri. Mutha kuyamba pang'ono kwambiri, pochedwa mochedwa mphindi 5 kapena pogona pakatha theka la ola. Mutha kuchoka mnyumbamo osatsuka mano, kudya zinthu zopanda thanzi tsiku lonse, kapena kuyenda mumvula popanda ambulera.
Malamulo anu amatha kugwira ntchito, ndipo simuyenera kuwachotsa. Koma poswa zochepa, mudzawona kuti dziko silikuwonongeka, ndipo mumadzipangira malo ambiri. Mwina nthawi zina mumakhwimitsa zinthu mosafunikira, ndipo mumazindikira kuti zinthu zitha kuchitidwa mosiyana.
Malingaliro anu, liwu laling'ono m'mutu mwanu limatchedwa 'chikumbumtima.'
Mwina mukudziwa nkhani ya Pinocchio. Japie Krekel amapatsidwa ntchito yofunika kwambiri kuti apange chikumbumtima chake popeza Pinocchio ndi chidole chamatabwa. Ndi momwe zimagwirira ntchito ndi ife. Maganizo athu, kapena chikumbumtima, nthawi zonse chimatiuza zoyenera kuchita. Kapenanso amafunsa mafunso musanachite chilichonse, mwachitsanzo: Kodi ndi nzeru? Nthawi zonse imakhala yotanganidwa kuyeza zomwe zili ndi zomwe sizili
Zabwino. Ngakhale momwe zingakhalire chopinga. Njira imodzi yodziwira izi ndikupatsa dzina malingaliro anu. Musaganize kuti mupanga anthu awiri mwanjira imeneyi; akaunti yanu ipitiliza kukhala yanu. Apatseni dzina la munthu yemwe sali pafupi kwambiri nanu, koma mumayikira pang'ono, mwachitsanzo, wojambula kapena wolemba.
Ndipo nthawi iliyonse mukazindikira kuti mudzamvanso kamphindi kamene kamakupangitsani kukayikira, kupanga zochitika zanu zadzidzidzi kapena kuda nkhawa, mumanena kuti: (tchulani dzinalo), zikomo pondilangiza, koma tsopano ndipanga chisankho changa . Mwanjira imeneyi, mumapereka malingaliro anu pang'ono, ndipo mumachita zinthu molingana ndi momwe mumamvera. Yamikirani malangizo anu; zitha kukhala zopindulitsa,
Muthanso kulola malingaliro anu kukhala ndi mphamvu zochepa pochita masewera olimbitsa thupi. Izi zikutanthauza kuti mumapanga kusiyana pakati pa zomwe mukuganiza ndi zomwe mumachita. Malingaliro nthawi zambiri amakhala mawu mumutu mwanu, ndipo kudzera pakulakwitsa, mumayamba kuchotsa mawu tanthauzo lake, ndipo mudzazindikira kuti awa ndi mawu okha omwe tadzipangira tokha osati zenizeni.
Nenani mawu mkaka. Kwa mphindi zitatu zotsatizana. Mukuganiza bwanji za mawuwa patatha mphindi zitatu? Kodi mudakali ndi chithunzi cha chakumwa choyera, chotsekemera komanso malingaliro ake m'malingaliro? Kapena kodi mawuwo amataya tanthauzo atawabwereza mobwerezabwereza motsatizana? Mutha kuchita izi pamaso pagalasi, ndi chiganizo monga: Ndili wofooka. Zimathandizanso kwambiri mukamapanga nkhope zamisala mphindi zitatuzi mukamayankhula mawu. Kapena lankhulani nokha ndi mawu achilendo. Iyenera kukhala mokweza, ndipo muyenera kuyisunga kwa mphindi zitatu. Ngati mumangochita zolimbitsa thupi m'mutu mwanu, ndiye kuti sizigwira ntchito.
Malingaliro anu ndi awomwe mumakhala
Zochita zotsatirazi zimatchedwa Ndiye mukuganiza kuti mutha kuvina?
Tiyerekeze kuti muli ndi maloto ndi zinthu zosiyanasiyana zomwe mukufuna kuchita m'moyo, koma mukuwona zopinga zambiri zikuyimirani. Mungakonde kuvina kudzera m'moyo, osangobwezeredwa ndi zifukwa zomwe sizingatheke.
Koma pali vuto; Mumavina pansi, koma pali oweruza okhwima atatu mbali. Yemwe akuganiza kuti ukuvina momasuka kwambiri; winayo akufuna kuwona zinthu zina zosiyana, ndipo wachitatu akuti sitayelo yanu siyokonda iye. Pomwe mumangofuna kusangalala ndi ufulu! Mavoti a khothi akhoza kufananizidwa ndi mawu omwe ali pamutu panu, omwe amakhala ndi malingaliro pazonse.
Ndiye pali omvera ambiri kuseri kwa gululi omwe amasangalala kapena kufuula kuseka kapena kudandaula. Omvera awa ndi ofanana ndi anthu omwe mumakhala nawo pafupi, omwe amakhala ndi malingaliro pazomwe mungasankhe. Ndipo palinso ovota kunyumba, omwe onse amakhala ndi malingaliro ndi ziweruzo zawo. Mutha kufananiza izi ndi malingaliro ndi ziweruzo za anthu. Ngati mukufuna kuganizira malingaliro ndi zokumana nazo zonsezi, muyenera kuyimirira chifukwa sizigwira ntchito mukuvina.
Ndipo malingaliro onse ndi osiyana. Malingaliro anu adzakufunsani ngati mukuganiza kuti mutha kuvina. Ndipo mutha kuyesetsa molimbika kutsimikizira akaunti yanu kuti ndi. Koma mutha kupitiliza kuvina ndikupanga zomwe mukufuna. Chifukwa ngati mumvera aliyense, simudzachita bwino ndipo muyenera kusiya kuvina palimodzi.
Mukakhala ndi nthawi
Pakapita kanthawi pa ACT, mudzawona kuti nkhawa zanu zichepa, ndipo mudzazizindikira posachedwa pomwe malingaliro anu ayambiranso. Chifukwa mumasiya kuda nkhawa ndikudandaula kale, mudzayamba kusunga nthawi ndi mphamvu. Ndizosadabwitsa kuti nthawi komanso mphamvu zomwe inu munthu mumagwiritsa ntchito tsiku lililonse mukukayika, kupewa zikhalidwe, kapena kuda nkhawa zamtsogolo kapena zam'mbuyomu. Mutha kugwiritsa ntchito nthawi ino mwanzeru, mwachitsanzo.
Izi zimakupangitsani kudziwa zambiri za pano komanso pano komanso zam'maganizo anu. Imakhala ndi mpumulo ndipo itha kugwiritsidwa ntchito, mwachitsanzo, pamzera wa cholembera ndalama. M'malo mokhumudwitsidwa ndi anthu odekha patsogolo panu, zomwe zimangokupangitsani kukhumudwa kwambiri, yesetsani kumva bwino. Mverani momwe miyendo yanu yamangiridwira pansi. Mverani mphamvu yomwe imadutsa mthupi lanu. Muzimva kupuma kwanu. Musanadziwe, ndi nthawi yanu ndipo osapanikizika nthawi yomweyo.
Mutha kupanga mndandanda wazikhalidwe zanu m'moyo, zinthu zofunika kwa inu (pakumverera kwanu, osati malingaliro anu). Kenako mumakhala ndi zochitika zenizeni ndikulemba momwe mukufuna kuchitira izi. Dzipangireni kukhala kosavuta nokha, mwachitsanzo, kuyika buku patebulo ngati muyezo ngati mukufuna kupeza nthawi yambiri yowerenga. Ngati mukufuna kumaliza china kunyumba kuti mugwire bwino, valani zovala zanu zakuntchito.
Mu mathalauza anu aulesi othamanga, muli ndi zambiri m'maganizo zomwe mukufuna kupumula pakama, ndipo mu suti yanu yoyera, ndizosatheka. Ngati mupita kukathamanga, ikani nsapato zanu kutsogolo kwa kama wanu ndi kuvala zovala zanu zamasewera usiku wathawu. Mukawaveka nthawi yomweyo mutadzuka, palibe mwayi kuti mutha kuwachotsanso osayamba kuyenda.
Mutha kugwiritsa ntchito njira zonse za ACT m'moyo wanu watsiku ndi tsiku.
Pomaliza, maupangiri awiri ang'onoang'ono atha kukhala ndi gawo lalikulu. Sinthanitsani ziganizo zanu, momwe mumagwiritsira ntchito chilankhulo komanso malingaliro anu tsiku ndi tsiku, mawu oti 'koma' mwa chilichonse 'ndi.' Mudzawona kuti zinthu sizimasiyanirana nthawi zonse. Ndipo m'malo mwa mawu oti 'must' ndi 'can' kapena 'kufuna.' Izi ndizinthu zochepa zomwe zimapangitsa kusiyana kwakukulu pazotheka zomwe mumadziwonera nokha.
Zamkatimu