Jagorar ku don Haɓaka Hauka, Tausayawa, da Taurin Jiki

Wadatacce

• Ka Karfafa Zuciyarka
• Ƙarfafa motsin zuciyar ku
• Gina Jiki
• Bita don

Cutar amai da gudawa, wariyar launin fata, siyasa - 2020 yana gwada mu ɗaiɗaiku da kuma tare. Yayin da muka tashi don fuskantar waɗannan ƙalubalen, mun koyi yadda mahimmancin ƙarfi yake ga lafiyarmu da rayuwa, alaƙarmu da al'ummominmu, da kwarin gwiwa da jin daɗinmu.

Fiye da kowane lokaci, muna buƙatar halaye kamar ƙugiya, juriya, da tuƙi, da kuma ƙarfin jiki da ƙarfin hali. An yi sa'a, samun mutum zai iya sa gina duk sauran sauƙi, bincike ya gano. Alal misali, matan da suke ɗaga nauyi akai-akai suna koyon jure wa wasu ƙalubale na rayuwa, in ji wani bincike. Ƙarfafa ƙarfin jikinku “yana ba ku damar ganin cewa za ku iya yin abubuwa masu wuya, wanda ke ƙara ƙarfin gwiwa da ƙarfafa ku,” in ji marubucin binciken Ronie Walters, na Jami’ar Highlands da Islands a Scotland. A lokaci guda, ƙarfin tunani yana ba ku kwanciyar hankali da mai da hankali don yin mafi kyawun ku a jiki, in ji Robert Weinberg, Ph.D., farfesa kan ilimin halayyar ɗan adam a Jami'ar Miami a Ohio.

Tare da shirinmu, zaku koyi haɓaka ƙarfin da kuke buƙata don shawo kan cikas, yaƙi don kyakkyawar makoma, da kewaya duniya.

Ka Karfafa Zuciyarka

Taurin hankali shine ikon mayar da hankali, kwanciyar hankali, kula da kwarin gwiwa, da kasancewa mai himma akan lokaci. "Ya ci karo da grit, yanayin da ke fitowa lokacin da wani abin da kuke sha'awar ya haɗu tare da dagewa don cimma hakan, in ji Angela Duckworth, Ph.D., farfesa a fannin ilimin halayyar ɗan adam na Jami'ar Pennsylvania kuma marubucin Grit kuma wanda ya kafa Lab Labarai, ƙungiya mai zaman kanta wacce ke haɓaka ilimin kimiyya don taimakawa yara su bunƙasa. Dukan ɓangarorin wannan lissafin dole ne, in ji Duckworth. Kawai yin farin ciki game da dalili ko aikin ba zai taimaka muku tsayawa tare da shi na dogon lokaci ba. Don dagewa dole ne ku himmatu ga manufa kuma ku ɗauki matakai bayyanannu. Ta ce: "Shiga cikin abubuwan da ke da alƙawura na ciki," tunda niyya galibi tana cika cunkoso a cikin lokaci, in ji ta. "Idan ka yi rajista don taimakawa wajen fitar da kuri'a, mai shiryawa zai kira ka."

Tauri wani abu ne da kowa zai iya yin aiki akai, in ji Weinberg. Hanya ɗaya don gina shi ita ce ta horar da wahala, wanda zai sa ku cikin gwaji don ku iya yin aiki da warware matsalolin cikin matsi. Misali, idan kuna ƙoƙarin kawo canje -canje ga ƙungiya kuma kun san za ku yi magana da mutanen da za su yi adawa da ra'ayoyin ku, yi ƙoƙarin hango mawuyacin tambayoyin da za su yi da sake maimaita amsoshin ku. Yi ƙoƙari ku mai da hankali da nutsuwa yayin da kuke aiki ta hanyar rikice -rikice masu yuwuwar. (Mai alaƙa: Kristen Bell Yana "Hada" Waɗannan Nasihun don Sadarwar Lafiya)

Wani dabarar don ƙarfafa ƙarfin hankalin ku shine amfani da ingantacciyar magana, in ji Weinberg. Lokacin da kuka yi kuskure, maimakon fara magana mai ɓarna na ciki wanda zai tayar da amincewar ku da lalata aikin ku, yi ƙoƙarin kiyayewa da kyau. "Kawai ka ce, 'Ga inda nake a yanzu, kuma waɗannan zaɓuɓɓukana ne," in ji Weinberg. Ra'ayin tsaka tsaki zai taimaka haɓaka iyawar ku don kasancewa da ƙarfi. Tabbas, wannan yana da sauƙin faɗi fiye da aikatawa. Don samun ƙwarewa a ciki, yi amfani da hoton hoto: Misali, kalli yanayin da kuke shara-kan ku da kanku, da aiwatar da martani na haƙiƙa. Gwada yin hakan sau da yawa a mako ko ma kowace rana.

Ƙarfafa motsin zuciyar ku

Buɗewa da sassauƙa alamomi ne na ƙarfin tunani, in ji Karen Reivich, Ph.D., darektan shirye-shiryen horarwa a Cibiyar Nazarin Ilimin Halittu mai Kyau a Jami'ar Pennsylvania. Ba game da zama stoic ba. Mutumin da ke da ƙarfin zuciya yana jin daɗin kasancewa mai rauni kuma OK tare da rashin jin daɗi, wanda ke taimaka musu kar su makale cikin kowane yanayi na tunani. Emily Anhalt, masanin ilimin halayyar ɗabi'a, mai haɗin gwiwar ƙungiyar lafiyar kwakwalwa Coa ta ce "daidaitattun maganganun al'adunmu shine turawa cikin mawuyacin yanayi, kasancewa koyaushe tabbatacce kuma duba mai kyau." "Amma ƙarfin gaske shine jin cikakken motsin motsin rai da haɓaka juriya don motsawa ta hanyar su."

Resilience shine ikon shiga cikin albarkatun cikin gida (kamar ƙimomin ku) ko na waje (kamar alummar ku) don shiga cikin mawuyacin yanayi, sannan a buɗe don girma daga waɗannan ƙalubalen. Kuma wani abu ne da za ku iya nomawa, in ji Reivich.Wasu daga cikin tubalan ginin juriya sun haɗa da sanin kai (ba da kulawa ga motsin zuciyar ku, tunanin ku, da ilimin halittar jiki), sarrafa maganganun ku na ciki don kiyaye shi mai amfani, kyakkyawan fata, sanin menene ƙwarewar ku da basirar ku da yadda za ku yi amfani da su yadda ya kamata, da kuma dangantaka da wasu ko mafi girma dalili.

Ƙarfin gaske shine jin cikakken motsin rai da gina juriya don motsawa cikin su.

Sanin kai kuma yana taimaka muku ganin kanku a sarari, koda lokacin hoton ba shi da daɗi. Yana buƙatar yarda don duba ciki, wanda ya haɗa da ɗaukar haɗari, in ji Reivich. "Kuna iya gano abin da ba ku gamsu da shi ba ko alfahari da shi," in ji ta. Yana da wani aiki na rauni wanda a ƙarshe yana taimaka mana mu sami ƙarfi da tsayawa kan abin da muka yi imani da shi, har ma da fuskantar tsoro. Anhalt ya ce "Idan ba mu tuntuɓar wanda muke ainihin ba, yana da wahala a canza." "Idan kun fahimci hakan, za ku iya motsawa cikin rayuwa da niyya." (Hanya daya da zaku iya gina wayewar kai? Kwanan wata da kanku.)

Don ci gaba da haɓaka ƙarfin ku, Reivich yana ba da shawarar ɗaukar “aiki mai ma'ana,” wanda ke nufin yin abubuwan da suka dace da wanda kai da burin ku. "Tambayi, 'Ta yaya zan iya zama mai ƙwazo a hanyar da ta dace?'" in ji ta. A cikin fuskantar wariyar launin fata, alal misali, hakan na iya kasancewa shiga zanga-zangar, tallafawa kasuwancin da mutane masu launi suka mallaka, ko yin magana da ma'aikacin ku game da inganta al'adun kamfani. Yin wani abu na gaskiya a gare ku yana ƙarfafa ƙarfin ku ta hanyar nuna ƙarfin ku, har ma a cikin yanayin da da farko za ku ji ba ku da taimako.

Gina Jiki

Motsa jiki yana kiyaye ku lafiya, amma kuma yana ƙarfafa hankalin ku kuma yana inganta hangen nesa da amincewa. Kuna buƙatar nau'ikan ƙarfin tsoka da yawa, in ji Stuart Phillips, Ph.D., darektan Cibiyar Ayyukan Jiki a Jami'ar McMaster a Ontario. Na farko, akwai iyakar ƙarfi, wanda shine ikon ku na ɗaga mafi nauyi abin da za ku iya. Ƙarfin ƙarfi yana ba ku damar ɗaukar abu mai nauyi akai -akai. Kuma iko, wanda Phillips ya ce shine mafi mahimmancin ginawa kuma mafi dacewa ga rayuwar yau da kullun, yana samar da ƙarfi ko ƙarfi cikin sauri. (Ka yi tunani: tsugunne ya yi tsalle ko kuma ya miƙe tsaye daga bene.)

Ga yawancin mu, cakuda waɗannan nau'ikan horo na juriya guda uku zai haɓaka ƙarfin jiki da muke buƙata. Yi wasu lokuta na aikin ƙarfin juriya kamar ɗaga nauyi da na'urar plyometric kowane mako, amma kada ku damu da ɗaukar nauyi koyaushe, in ji Phillips. Kuna iya samun ƙarfi daidai da yin nauyi mai nauyi sau ɗaya a kowane makonni, in ji shi. Bugu da ƙari, ku ci abinci da yawa na abinci mai ƙoshin abinci mai gina jiki kowace rana don taimakawa ginawa da gyara tsoka. Hakanan, samun bacci mai yawa don yin mafi kyawun ku kuma warke yadda yakamata.

Horar da ƙarfi zai taimaka tabbatar da cewa jikin ku ya kasance mai ƙarfi, kamar yadda gina tunanin ku da ƙarfin motsin zuciyar ku zai taimaka muku shawo kan rikice -rikicen yanzu kuma ya ƙarfafa ku don fuskantar gaba.

Bita don