Yadda Ake Ƙarfafa Amana A Matakai 5 Masu Sauki

Wadatacce

• Kula da Iko
• Gina Ƙarfin Hankalinku
• Ƙaddamar da Yoga
• Sake Rubuta Labarin ku
• Kalli Kanka
• Bita don

Don samun abin da kuke so-a wurin aiki, a dakin motsa jiki, a cikin rayuwar ku-yana da mahimmanci don samun tabbaci, wani abu da muka koya ta hanyar gogewa. Amma matakin da wannan tunanin ya ɗauka yayin motsa nasarar ku na iya ba ku mamaki. Cameron Paul Anderson, Ph.D., farfesa a Makarantar Kasuwanci ta Haas a UC Berkeley ya ce "Amincewa daidai yake da ƙwarewa idan aka zo ga nasara." Lokacin da kuka ji daɗi game da kanku, kuna shirye don ɗaukar haɗari kuma ku sami damar sake dawowa daga koma baya. Hakanan kuna tunanin ƙara kirkira kuma ku matsa kanku da ƙarfi, in ji shi.

Amincewa har ma yana taimaka muku amfani da ingantaccen ƙarfin damuwa, bisa ga bincike daga Jami'ar Chicago. Mutanen da ba su da tabbacin kansu sun fi ganin alamun tashin hankali (kamar tafukan gumi) a matsayin alamun cewa za su gaza, wanda ya zama annabci mai cika kai. Irin mutanen da ba su gamsu da irin wannan rashin kulawa ba suna birgewa kuma suna iya girbe fa'idar amsar danniya (kamar kaifin tunani) da yin mafi kyau a ƙarƙashin matsin lamba. (Anan ne daidai yadda ake juyar da danniya zuwa ingantaccen makamashi.)

"Genetics suna lissafin har zuwa kashi 34 na amincewa," in ji Anderson - amma kuna sarrafa sauran kashi biyu cikin uku. Yadda kwarin gwiwar da kuke ji ya dogara ne akan lissafin da kwakwalwar ku ke yi ta hanyar auna abubuwa kamar abubuwan da suka faru a baya akan halaye kamar kyakkyawan fata. Inganta amincewar ku yana nufin ƙwarewar wannan lissafin. Wadannan shawarwari zasu taimaka.

Kula da Iko

Mutanen da ke da abin da masana ke kira "hankalin girma" - imanin cewa kowa zai iya zama mai kyau a wani abu, ba tare da la'akari da matakin fasaha na farko ba - ya fi dacewa fiye da waɗanda suke tunanin basirar asali ne, in ji Anderson. Tsarin tunani mai haɓaka yana motsa ku don motsa gazawar da ta gabata kuma ku sami ƙarin ƙarfafawa daga nasara. Don ɗaukar wannan salon tunani mai kyau, Anderson yana ba da shawarar kula da ƙananan nasara. "Waɗannan za su gina imanin ku a cikin iyawar ku, don haka lokacin da kuka fuskanci ƙarin ayyuka masu wahala, za ku sami ƙarin tabbaci," in ji shi. Bikin waɗannan ƙananan nasarorin kuma yana taimaka muku ganin duk ci gaban ku yayin da kuke aiki kan manufa. (Yi amfani da waɗannan shawarwari don haɓaka lafiyar ku da kuma shawo kan kowane ƙalubale na motsa jiki.)

Gina Ƙarfin Hankalinku

Yin aiki yana ɗaya daga cikin abubuwa mafi ƙarfi da za ku iya yi don ƙara ƙarfin gwiwa, in ji Louisa Jewell, marubucin Waya Brain ku don Amincewa: Kimiyya na Cin Nasara Kai-da-kai. "Lokacin da kake motsa jiki, kwakwalwarka tana karɓar sakonni daga jikinka da ke cewa, Ina da ƙarfi da iyawa. Zan iya ɗaga abubuwa masu nauyi kuma in yi tafiya mai nisa," in ji ta. Motsa jiki yana sakin kuzari, haɓaka yanayi na endorphins, yana kawar da tashin hankali, yana kawar da kai daga tunani mara kyau, in ji Oili Kettunen, Ph.D., kwararre kan motsa jiki a Cibiyar Wasanni ta Finland a Vierumäki. Don amfana, yi aƙalla mintuna 180 na motsa jiki a mako, ko mintuna 30 zuwa 40 kwana biyar a mako, in ji ta. Kuma yi aiki da safe idan za ku iya jujjuya shi. Jewell ya ce "Dindindin abin da kuka samu zai yi tasiri kan halayen ku duk rana," in ji Jewell.

Ƙaddamar da Yoga

Wasu abubuwan yoga na iya taimaka muku haɓaka ƙarfin gwiwa, a cewar sabon bincike a cikin mujallar Frontiers a Psychology. Tsayin tsauni (tsaye tare da kafafuwanku tare da ɗaga kashin bayanku da kirji) da miƙaƙƙen mikiya (tsaye tare da ɗaga hannayenku zuwa tsayin kafada da ƙetare a gaban kirji) yana haɓaka kuzari da ji na ƙarfafawa. Me ya sa? Wani bincike ya nuna yoga na iya tayar da jijiyar vagus - jijiyar cranial da ke gudana daga kwakwalwa zuwa ciki - wanda hakan yana kara karfin jiki, jin dadi, da kuma girman kai, in ji marubucin binciken Agnieszka Golec de Zavala, Ph.D. Canje -canjen sun bayyana bayan mintuna biyu kacal, in ji ta. Shawarinta: "Yi yoga a kai a kai. Yana iya samun fa'idodi na dindindin. Zai iya shafar tsarin juyayi na tsakiya a cikin zurfi, hanya mai dorewa don inganta kuzari da gina kwarin gwiwa." (Fara tare da wannan dabarar numfashin yoga wanda ke gina amincewa.)

Sake Rubuta Labarin ku

Mutane suna ƙirƙirar labarai game da iyawarsu, in ji Jewell. "Wannan shine lokacin da ka gaya wa kanka, Ni ba nau'in CrossFit ba ne, ko kuma ina jin tsoron yin magana a bainar jama'a," in ji ta. Amma kuna da ikon sake fayyace yadda kuke rarraba kanku don busa shingen tunani. (Ga abin da ya sa ya kamata ku gwada sabon abu.)

Fara da yadda kuke magana da kanku. Lokacin da kake tunani game da wani yanki na rayuwarka wanda ke haifar da shakku, yi amfani da karin magana na mutum na uku: "Jennifer yana jin tsoro" maimakon "Ina jin tsoro," masu bincike daga Jami'ar Buffalo sun nuna. Yana jin wauta, amma yana aiki: Mutanen da suka yi amfani da dabarar kafin yin magana sun fi jin daɗin aikin su fiye da waɗanda ba su yi ba. Tunani na mutum na uku na iya haifar da tazara tsakanin ku da duk abin da ke kunna rashin tsaro. Yana ba ku damar sake haɓaka kanku a matsayin wanda ya fi ƙwarewa.

Kalli Kanka

Lokacin da kuke tunanin ko kuna ganin kanku kuna yin wani abu, kwakwalwar ku tana yin kamar kuna yi da gaske, bincike daga Jami'ar Washington ya nuna. Wannan yana taimakawa lokacin da kuke horo don takamaiman taron, kamar gudanar da tseren tsere ko bayar da gasa bukukuwan aure. Amma wasu motsa jiki na gani-gani shima yana taimakawa haɓaka ƙimar ku gaba ɗaya. Fara ta hanyar kwatanta yanayin da kuka fi ƙarfin gwiwa, in ji Mandy Lehto, Ph.D., mai horar da kai. Sanya yanayin yadda yakamata. Yaya kake tsaye? Me ka saka? Yi haka na mintuna biyu sau ɗaya ko sau biyu a rana, in ji Lehto. Yana aiki saboda yana ba ku damar aiwatar da jin daɗin kanku, ƙarfafa da'irar kwakwalwar da ke gaya muku cewa kun shirya kuma kuna iyawa. Bayan ɗan lokaci, za ku iya zana waɗancan halaye masu kyau a duk lokacin da kuke buƙatar su.

Bita don