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۱. مهمترین سوال در مواقعی که غمگین هستید
گاهی اوقات به نظر میرسد مغزتان نمیخواهد شما شاد باشید. ممکن است احساس گناه یا شرمندگی کنید. اما چرا؟
شاید باورتان نشود، اما احساس گناه و شرمندگی، مرکز پاداش مغز را فعال میکند.
خیلی مواقع دچار نگرانی میشوید، ولی چرا؟ به طور خلاصه نگرانی باعث میشود مغز احساس بهتری داشته باشد، زیرا گمان میکند حداقل دارید برای مشکلاتتان کاری انجام میدهید!
اما احساس گناه، شرمندگی و نگرانی راهحلهای بلندمدت وحشتناکی هستند. بیایید ببینیم دانشمندان علوم اعصاب چه توصیهای دارند؟ این سوال را از خود بپرسید:
از چه چیزی خرسندم؟
۲.به احساسات منفی برچسب بزنید
احساس خیلی بدی دارید؟ خیلی خوب، اسم این احساس خیلی بد چیست؟ غم؟ نگرانی؟ خشم؟
بووم… به همین سادگی است. احمقانه به نظر میرسد؟ در واقع چیزی داخل سرتان مخالفت میکند.
سرکوب کردن احساسات درست نیست و نتیجه معکوس دارد.
اما از طرف دیگر برچسب زدن به احساسات، تفاوت قابل توجهی ایجاد میکند.
به منظور کاهش تحریک، فقط باید از تعداد لغات کمی برای توصیف یک احساس استفاده کنید و در حالت مطلوب از زبان نمادین استفاده کنید که به معنای استفاده از متریکها، استعارههای غیرمستقیم و سادهسازی تجربهی شماست. در خصوص این امر باید قشر جلویی مغز را، که برانگیختگی در سامانه احساسی عصبی را کاهش میدهد، فعال کنید. مهمتر از همه اینکه هر احساس را فقط در یک یا دو کلمه توصیف کنید، زیرا شدت احساس را کاهش میدهد.
۳. تصمیمتان را بگیرید
برای اینکه ببینیم چگونه شاد باشیم، اول باید تصمیمی که قرار است گرفته شود را بگیریم. آیا تا بحال شده است که تصمیمی بگیرید و بالاخره مغزتان احساس آرامش کند؟ این آسودگی تصادفی به دست نمیآید.
علم مغز نشان میدهد که تصمیمگیری، نگرانی و اضطراب را کاهش میدهد و به شما کمک میکند تا مشکلات را حل کنید.
یک تصمیم «نسبتا مناسب» بگیرید. خود را با تصمیمی ٪۱۰۰ مطلق و عالی به مشقت نیندازید. همهی ما میدانیم که کمالگرایی میتواند موجب استرس شود. مطالعات مغز نیز این گفته را تصدیق میکند.
زمانی که تصمیمی میگیرید، مغز شما احساس میکند که شما بر آن کنترل دارید. و همانطور که قبلا هم گفتهام حسِ کنترل، استرس را کاهش میدهد. اما چیزی که واقعا شگفتانگیز است: تصمیمگیری حس مسرت را نیز افزایش میدهد.
۴. افراد را لمس کنید
نه، نه به طور غیرعادی؛ این کار دردسر زیادی برایتان درست میکند.
اما ما نیاز داریم که حس دوست داشتن و پذیرش را از دیگران بگیریم. دردناک است اگر این حس را دریافت نکنیم. و منظور من «ناخوشایند» یا «ناامیدکننده» نیست. بلکه در واقع منظور من دردناک است.
روابط در حس خرسندی مغز اهمیت زیادی دارد . آیا میخواهید به مرحلهی بعد صعود کنید؟ با دیگران ارتباط برقرار کنید.
یکی از راههای اولیه برای آزاد نمودن اکسیتوسین، لمس کردن است. بدیهی است که همیشه درست نیست بیشتر افراد را لمس کنید، اما لمسهای کوچک مانند دست دادن و پشت کسی زدن معمولا مناسب است. در مورد افرادی که با آنها صمیمی هستید، تلاش کنید تا بیشتر لمسشان کنید؛ مثلا هر بار که به خانه برمیگردید مادر و پدرتان را در آغوش بگیرید.
لمس کردن به طور باورنکردنی قدرتمند است. اما ما آن را جدی نمیگیریم. لمس کردن باعث میشود که متقاعدکنندهتر شوید، عملکرد تیمی را افزایش میدهد، جذابیت شما را بیشتر میکند. حتی مهارت ریاضیات را افزایش میدهد.
لمس فردی که دوستش دارید درد را کاهش میدهد. در حقیقت، زمانی که این مطالعات بر روی زوجهایی که ازدواج کردهاند انجام شد، هرچه ازدواج مستحکمتر بود، لمس، تاثیرگذارتر بود.
شادی یکی از هیجانات اساسی انسان است که وجود آن به انسان کمک میکند سلامت روان بهتری داشته باشد. شاد بودن و شاد زندگی کردن یکی از عوامل مهم پیشگیری از ابتلا به اختلالات روانشناختی است.
با توجه به این که شادی حالتی روانی است که پس از برآورده شدن خواسته های انسان ایجاد می شود و شامل میزان عاطفه مثبت و رضایتمندی فرد است، بنابراین برای این که بتوانیم شاد باشیم می توانیم از این راهکارها استفاده کنیم:
1 ـ بازسازی نگرش ها و شناخت ها: در این تمرین لازم است ابتدا مشخص کنید چه اتفاقاتی باعث می شود تا شما دچار خلق پایین و ناراحتی شوید. سپس معین کنید کنترل کدام یک از اتفاقات تحت اختیار شما بوده است و به نقش خود در بروز آن اتفاق نمره دهید. پس از آن لازم است مشخص کنید چگونه می توانید اتفاقات را بپذیرید و به میزان پذیرش خود نمره دهید. فهرستی از راه حل هایی را تهیه کنید که می توان بر آن اتفاق غلبه کرد و احتمال موفقیت آن راه حل ها را نیز تعیین کنید.
2 ـ مدیریت زمان: برنامه ریزی به منظور درست و بموقع انجام دادن کارها به کاهش استرس و افزایش شادی منجر می شود.
3 ـ تهیه فهرستی از موفقیت ها و تمرکز بر آنها
4 ـ برقراری روابط اجتماعی و رفت آمد با دوستان و اقوام
5 ـ تمرین مثبت نگری: تهیه فهرستی از ویژگی های خوب نزدیکان و اطرافیان و مرور آنها
6 ـ مشورت: همفکری هنگام تصمیم گیری منجر می شود تا تصمیمات بهتری بگیرید و ترس از شکست در شما کاهش یابد.
7 ـ شمارش نعمت ها و تهیه فهرستی از دارایی های مادی و غیرمادی و تمرین شکرگزاری
8 ـ گوش دادن به موسیقی: موسیقی، نواحی خاصی در مغز راتحریک می کند که به افزایش شادی منجر می شود.
9 ـ تنفس عمیق و تمرین آرام سازی عضلات به منظور کاهش استرس و افزایش شادی
10 ـ عضویت در انجمن های خیریه
11 ـ خواندن مطالب طنز
12 ـ انجام فعالیت های لذتبخش
برچسب با این روش ها شاد زندگی کنید و بخندیدچطور افسرده نباشیمچطور میتوانیم همیشه شاد باشیمچگونه آرامش داشته باشیم و شاد زندگی کنیمچگونه افسرده نباشیمچگونه بخندیمچگونه روح شاد تری داشته باشیمچگونه زندگی شاد داشته باشیمچگونه شاد باشیمچگونه شاد باشیم و شاد زندگی کنیمروش های شاد بودنروش های شاد زیستنروش های شاد شدنروشهای شاد بودنروشهای شاد زیستنشاد بودن
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