Mphoto ya Mphoto ikuyendera katatu

Gulu ku The Reward Foundation lakonza njira zitatu zokuthandizira kuthana ndi vuto logwiritsa ntchito zolaula pa intaneti. Ndi njira yolunjika yosiya kugwiritsa ntchito zolaula ndikuthana ndi zizolowezi kapena kugwiritsa ntchito mankhwala osokoneza bongo. Kubwezeretsa makamaka ndikuloleza ubongo kuti uchiritse pakukonda mopitilira muyeso komwe kwakhala kopitilira miyezi kapena zaka. Imeneyi ndi njira yofananira ndi kafukufuku wamomwe matenda amaphunzirira komanso zizolowezi zomwe zimagwira muubongo. Mutha kuyesa malingaliro apa mothandizidwa ndi anthu osadziwika omwe akuchira pa intaneti monga nofap.com or rebootnation.org. Mutha kusankha kuti mungakonde gulu loyambiranso moyo monga pulogalamu ya 12. Kapenanso, wothandizira wophunzitsidwa kuthana ndi zikhalidwe zoyipa zakugonana atha kukwaniritsa zosowa zanu kapena wophunzitsanso.

Othandizira ambiri tsopano akungoyamba kuphunzira za zolaula zomwe zimapangitsa kuti erectile iwonongeke komanso mavuto ena okhudzana ndi zolaula monga kukhumudwa kapena nkhawa. Onetsetsani kuti ayang'ana tsambali kapena yamachikimachi.com. Othandizira ambiri amaphunzitsidwa pama psychology osaphunzira za magwiridwe antchito aubongo komanso zizolowezi zatsopano zamakhalidwe. Kulipira ubongo wanu kuti muphunzire chizolowezi ndikupeza zidule zatsopano sikophweka. Komabe, ndizotheka ndikuwongolera moyo wanu osatha. Amuna ambiri amalankhula za "kuyambiranso" ubongo wawo. Monga momwe tingachitire ndi kompyuta yomwe idasokonekera mawindo ambiri atatsegulidwa. Izi zobwezeretsanso kapena Nkhani zobwezeretsa ndi zikwi za achinyamata akuwonetsa momwe zingachitikire.

Mfundo Zoyambira Kupezanso

Awa ndi mfundo zitatu zosavuta:

  1. Lekani kugwiritsa ntchito zolaula.
  2. Sintha maganizo.
  3. Phunzirani luso lamoyo.

Khwerero 1 - Lekani kugwiritsa ntchito zolaula

Kubwezeretsa kungayambike kwenikweni pamene munthu asankha kuima ndi kuyang'ana ndikusiya kuganizira za zolaula.

Kuti akhale ndi cholinga choletsa kuwononga zolaula pa intaneti, wogwiritsa ntchito ayenera kuzindikira kuti akhoza kuthetsa mavuto aakulu a thanzi la thupi komanso thanzi. Zingatithandizenso kupeza mbiri yachinyengo. Onani Mmene mungadziwire vuto la zolaula.

Pa Phindu la Mphotho timagwiritsa ntchito mawu akuti "tenga galasi kuchokera pachilonda". Aliyense amadziwa kuti chilonda sichitha kuchiritsa pamene galasi likadali mthupi, kuvulaza. Choncho kuchotsa kupsinjika kwa kugwirizanitsa nthawi zonse ndi intaneti kumachititsa ubongo kukonzanso. Icho chingathe kuchiza ndi kubwezeretsa ku zikhalidwe zomwe zimadzutsa.

Yambani tsopano

Yambani ndi chisankho chosiya. Mutha kugwiritsa ntchito njira yoyeserera yomwe yakonzedwa mu izi pepala kafukufuku. Ndizokhudza choletsa mwaufulu kuti mupeze mayesero, ndipo imagwira ntchito bwino mwa anthu opupuluma. Khazikitsani chandamale cha tsiku limodzi. Cholinga chake ndikuyamba kuzindikira zizindikiritso zathupi lathu ndikuphunzira momwe tingachitire ndi izi. Tawonani nthawi ziti zomwe mumakonda kuwonera zolaula. Kodi 'funsanikuti muwone ngati? Uku ndikumverera kwachikoka muubongo. Ndichikhumbo chofuna kupeza mankhwala osangalatsa amthupi kuti mupewe zovuta zakusowa. Zimapikisana ndi chikhumbo chotsimikizira kuti titha kudziletsa. Izi ndizochenjeza za dopamine wotsika kapena ma opioid otsika muubongo. Ikuwonetsanso kuyambika kwa kuyankha kwapanikizika ndi chidwi chotsogozedwa ndi adrenaline chomwe chimatikakamiza kuti "tichite china TSOPANO!". Komabe, tili ndi kuthekera kotha kulamulira zikhumbozo osazichitapo, makamaka ngati tikonzekera njira pasadakhale podziwa kuti nthawi zina ndife ofooka.

Kukhala wokhoza kupuma kwakanthawi kuti muyike mabuleki am'maganizo ndikuganiza musanachite kanthu kumathandizira kufafaniza njira ndikuyamba kusiya chizolowezicho. Ndichizolowezi chofunikira poyesa kusiya chizolowezi chilichonse chomwe sitikufunanso. Zimathandiza kukulitsa kudziletsa. Ichi ndi chimodzi mwazofunikira kwambiri pakukhalitsa kwanthawi yayitali. Ndizofunikira kwambiri ngati luntha kapena luso. Dziwani momwe ena adapirira atayesa. Tonsefe tiyenera kusankha pakati pa zowawa ziwiri, kupweteka kwa kudziletsa kapena kuwawa kwachisoni.

Sewero la tsiku limodzi Mwamsanga

Izi zingagwiritsidwe ntchito poyesera momwe munthu aliyense aliri wotetezeka pa masewera, mafilimu ndi zolaula.

Pano pali ndondomeko yochokera m'bukuli Kudzisokoneza tokha ku Imfa: Kukambitsirana Pagulu mu Nthawi Yowonetsa Bwere, ndi N. Postman ndi A. Postman. (Kuyamba).

"Pulofesa wina amagwiritsa ntchito bukuli molumikizana ndi kuyesa komwe amachitcha kuti 'e-media mwachangu.' Kwa maola makumi awiri mphambu anayi, wophunzira aliyense ayenera kupewa zamagetsi. Akalengeza za ntchitoyo, anandiuza, 90% ya wophunzirayo sanamvere, ndikuganiza kuti sichinthu chachikulu. Koma akazindikira zinthu zonse zomwe ayenera kusiya tsiku lonse - foni, kompyuta, intaneti, TV, wailesi yamagalimoto, ndi zina zambiri - "amayamba kubuula ndi kubuula." [koma] amatha kuwerenga mabuku. Akuvomereza kuti lidzakhala tsiku lovuta, ngakhale kwa maola asanu ndi atatu mwa makumi awiri mphambu anayi adzagona. Akuti ngati atasala kudya-ngati ayankha foni, kunena, kapena kungoyang'ana imelo-ayenera kuyamba pomwepo. "Mapepala omwe ndimabwerera ndi odabwitsa," akutero pulofesayo.

Kupewa

“Ali ndi mayina monga 'Tsiku Loyipa Kwambiri M'moyo Wanga' kapena 'Chosangalatsa Chomwe Ndakhala Nacho,' nthawi zonse amakhala okokomeza. 'Ndinaganiza kuti ndifa,' alemba. 'Ndidayatsa TV koma ndikadazindikira ndidazindikira, Mulungu wanga, ndiyenera kuyambiranso.' Wophunzira aliyense ali ndi zofooka zake kwa ena TV, ena foni yam'manja, ena pa intaneti kapena PDA yawo. Koma ziribe kanthu momwe amadana ndi kudziletsa, kapena kuvutikira kumva foni ikulira osayankha, amatenga nthawi kuti achite zinthu zomwe sanachite zaka zambiri.

Amayendadi mumsewu kukaona anzawo. Afalitsa zokambirana. Wina analemba, 'Ndinaganiza zopanga zinthu zomwe sindinaganizepo kuti ndichite.' Chidziwitsochi chimasintha iwo. Ena amakhudzidwa kwambiri kotero kuti amatsimikiza kuti azisala okha, tsiku limodzi pamwezi. Chifukwa cha zimenezi ndimawadziwitsa zakale monga Plato ndi Aristotle mpaka lero, ndipo patapita zaka, ophunzira akale akamalemba kapena kuimba foni kuti apereke moni, iwo amakumbukira kuti atolankhani ndi amene amafulumira. ”

Kuyesa kwa nthawi

Mwana wa mlembi wa buku lino tsopano mu makope ake makumi awiri akuti:
“Mafunso ake angafunsidwe pazamaukadaulo onse ndi media. Kodi chimachitika ndi chiyani tikatengeka ndi kukopeka ndi iwo? Kodi amatimasula kapena kutimanga? Kodi amasintha kapena amanyoza demokalase? Kodi amawapangitsa atsogoleri athu kukhala owerengera kapena ochepa? Kodi machitidwe athu ndi owonekera bwino kapena ocheperako? Kodi amatipanga kukhala nzika zabwino kapena ogula bwino? Kodi malonda ake ndiwofunika? Ngati sali oyenerera, komabe sitingathe kudziletsa kuti tisatengere chinthu chotsatira chotsatira chifukwa ndi momwe timakhalira, ndiye njira ziti zomwe tingapange kuti tisunge ulamuliro? Ulemu? Tanthauzo? ” Onani wathu nkhani momwe gulu la ophunzira apakati asanu ndi limodzi ku sukulu ya Edinburgh linagwira ntchito pamene tinkachita masewera olimba la 24.

Kugwiritsa ntchito zolaula mobisa?

Yesani izi kuti muyese ngati munthu akugwiritsa ntchito intaneti ndikunyengerera.

Ngati munthu yemwe mumamudziwa kapena inu nokha, mukufuna kuyesa kuyesa tsiku limodzi zolaula pa intaneti zokha, ndikofunikira. Ngati mutachita bwino, mungayesetse kukulitsa kuchotsedwako kwakanthawi. Kungakhale kosavuta kuthana ndi vuto kwa maola 24, koma sabata kapena milungu itatu ndiyeso yowona momwe chizolowezi chakhalira.

Kubwezeretsa kungayambike pafupi nthawi yomweyo. Ola loyamba, tsiku loyamba ndi sabata yoyamba ndi pamene anthu opanga maulendo ambiri amatha kubwerera m'mbuyo sagonjetsa ulonda wochuluka. Ngati mwakhala mukuphunzitsani ubongo wanu nthawi yayitali, mutenga nthawi yochepa musanayambe kuchita zolaula. Kubwezeretsa sikumakhala kosavuta. Ngati mumapeza zosavuta, ingokhalani othokoza. Anthu ambiri amaona kuti ndizovuta. Komabe adachenjezeratu, ali patsogolo. Kudziwa za zomwe zizindikiro kapena zizindikiro za thupi zina zomwe zimakumananso nazo pa njira yopita kuchipatala ndizothandiza kwambiri.

Kusiya kutsutsana ndi kudula

Kuchepetsa (kuchepetsa kuvulaza) sikugwira ntchito mwamakhalidwe ambiri okakamiza. Kupeza njira yolekerera zolaula ndizosiyana. Tikangomva kupsinjika, ndikupangitsa kuti 'muchitepo kanthu TSOPANO!' kutengeka, kupeza mankhwala osavutikira kuchokera ku foni yamakono kapena piritsi kungakhale kosavuta. Kungochepetsa kugwiritsa ntchito zolaula sikokwanira kwa anthu ambiri, kumangowonjezera chizolowezi. Njira zopangidwa bwino zimayendetsedwa mosavuta. Zitha kutenga miyezi, ngakhale zaka m'makani ena, kuti tipeze njira zatsopano zathanzi ndipo osabwereranso m'mbuyo. Zitha kuchitanso zoyeserera zingapo kuti tipewe chizolowezi chodzidodometsa kuti tiziwonera zolaula, nthawi yayitali. Ndiye taganizirani izi:

  • Lekani kuyang'ana zolaula za pa intaneti
  • Phunzirani kugwiritsa ntchito intaneti popanda zolaula
  • Gawo la 12, mapulogalamu a SMART ndi othandizana nawo angathe kuthandizira
  • Phunzirani momwe mphoto za ubongo zimagwira ntchito. Kumvetsa kuti kukakamiza uku ndi ubongo wosokonekera kumathandiza kuti musamavutike kudziletsa
  • Dziwani zomwe zimachititsa kuti mukhale osokoneza bongo. Pezani njira zozipewa

Gawo 2 - Chepetsani malingaliro

Ambiri amalephera kupindula ndi maganizo ena. Izi zikhoza kubwera kuchokera kwa abwenzi ndi abambo kapena kwa akatswiri ogwira ntchito monga othandizira. Apa ndi pamene chikondi chomwe chimakhala ngati chimbudzi, zibwenzi, ubwenzi, chidaliro ndi mgwirizano zingathe kulimbikitsa chiwerengero cha matenda a ubongo m'mtima. Oxytocin imakhala ndi machitidwe ambiri othandiza kuchepetsa kuyendetsa kwa magetsi ndi mankhwala omwe amapezeka m'magazi:

  • Kutsutsana ndi cortisol (nkhawa ndi kupanikizika) ndi dopamine (zolakalaka)
  • Zimachepetsa zizindikiro za kuchotsera
  • Amalimbitsa ubale ndi kumverera kwa chitetezo
  • Zimatonthoza nkhawa, mantha ndi nkhawa
Kuganizira

Njira imodzi yabwino kwambiri yolimbikitsira kupsinjika ndi zovuta za tsiku ndi tsiku ndizokhazikika, kupumula kwamalingaliro. Mtundu umodzi womwe ndiwotchuka kwambiri masiku ano umatchedwa Kusamala. Zimatanthauza kutchera khutu ku chilichonse chomwe tikumva kapena kuganiza kwakanthawi kochepa mosaweruza. M'malo mopondereza kapena kuyesa kunyalanyaza malingaliro athu opanikizika kapena kusapeza nthawi yolimbana nawo, timawalola kuti abwere m'malingaliro athu ndikuwayang'ana osayesa kuwanyalanyaza kapena kuwathetsa kapena kuwaweruza mwamphamvu.

Kugwiritsa ntchito njira zothandizira kungathandize. Ambiri amalimbikitsa mpweya wathu wa oxytocin.

Kulingalira kumagwira ntchito limodzi ndi Cognitive Behaeveal Therapy (CBT). Pomwe CBT imagwira ntchito mozindikira, moyenera kuti isinthe zizolowezi zoyipa zamaganizidwe ndi kuzindikira, kusinkhasinkha mwamaganizidwe kumagwira ntchito mosazindikira, osalankhula.

Kulimbikitsana Kufunsa (MI) kwatsimikiziranso kuthandiza kuthandiza othandizira ogwiritsira ntchito mankhwala osokoneza bongo kuti asamachite manyazi polimbikitsa malingaliro othandiza.

Pulogalamu yochepetsa kuchepetsa nkhawa

Maganizo sali omwe tili. Zimasintha komanso zimakhala zazikulu. Titha kuwalamulira; sayenera kutilamulira. Nthawi zambiri amakhala zizolowezi zoganiza koma titha kuzisintha ngati sizikubweretsa mtendere ndi chisangalalo tikazizindikira. Malingaliro ndi amphamvu chifukwa amasintha mtundu wamankhwala amitsempha omwe timatulutsa muubongo wathu ndipo, pakapita nthawi ndikubwereza mobwerezabwereza, zimakhudza kapangidwe kake. Kulingalira ndi njira yabwino kwambiri yotithandizira kuti tizindikire zoyendetsa motere komanso momwe zimakhudzira malingaliro athu ndi malingaliro athu. Titha kubwezeretsanso.

Sukulu Yachipatala ya Harvard phunziro anawonetsa zotsatira zotsatirazi zomwe maphunzirowa anali kuchita patsiku:

  • MRI mawonekedwe amasonyeza kuchepa kwa mitsempha (mitsempha ya mitsempha) mu amygdala (nkhawa)
  • Kuwonjezeka kwa mutu wa hippocampus - kukumbukira ndi kuphunzira
  • Zapanga phindu la maganizo limene limapitirira tsiku lonse
  • Kunenedwa kuchepetsa kuchepetsa nkhawa
  • Nyimbo zosinkhasinkha zaulere
Kusinkhasinkha Kwaulere

ntchito yathu zozizira zozizira kwambiri kukuthandizani kuti mupumule ndi kubwereza ubongo wanu. Pochepetsa kuchepetsa nkhawa za m'magazi, mumalola kuti thupi lanu lichiritse. Maganizo anu akhoza kugwiritsa ntchito mphamvu kuti ziwathandize momveka bwino ndi malingaliro atsopano.

Yoyamba ili pansi pa 3 mphindi yaitali ndipo idzakutengerani ku gombe la dzuwa. Zimangowonjezera mtima.

Limodzi lachiwiri lidzakuthandizani kumasula mavuto mu minofu yanu. Zimatengera pafupifupi 22.37 maminiti koma zingamve ngati 5 chabe.

Lingaliro lachitatu lachitatu ndikutsegula malingaliro popanda kusonyeza zizindikiro za thupi lanu kuti mutha kuzichita pa sitima kapena pamene ena ali pafupi. Ikumatenga mphindi 18.13.

Ichi chachinayi ndi maminiti a 16.15 yaitali ndipo chimakutengerani paulendo wamatsenga mumtambo. Ndimasangalala kwambiri.

Kusinkhasinkha kwathu komalizira kumangopitirira maminiti a 8 ndikukuthandizani kuti muwone zinthu zomwe mukufuna kuti muzipindule pamoyo wanu.

Kodi ndi liti kuti mupange zosangalatsa zakuya?

Ndi bwino kuchita masewera olimbitsa thupi choyamba m'mawa kapena madzulo. Siyani ola limodzi musanadye kapena musanadye chakudya musanayambe kudya kotero kuti kusakaniza sikusokoneza zosangalatsa zanu. Kawirikawiri ndibwino kuti uchite bwino kukhala pansi pa mpando ndi msana wako koma anthu ena amawakonda. Choopsa chokha ndiye kuti mungagone. Mukufuna kukhala ndi chidziwitso kuti mukhoze kumasula malingaliro okhumudwitsa mosamala. Si hypnosis, iwe umakhala wolamulira.

Gawo 3 - Phunzirani maluso ofunikira pamoyo

Anthu ena ali ndi chibadwa kapena kufooka komwe kumatanthauza kuti amafunikira zochulukira, dopamine, kuti akwaniritse mayendedwe komanso chisangalalo chimodzimodzi ngati munthu wopanda mtundu wosintha wamtunduwu. Anthu amenewo, ochepa, amakhala osokoneza bongo kuposa ena. Nthawi zambiri, anthu amakhala ndi zizolowezi kapena chizolowezi chomangokhalira kuzolowera pazifukwa ziwiri zazikulu.

Nchifukwa chiyani amamwa mowa?

Choyamba amayamba kufunafuna chisangalalo ndikusangalala ngati wina aliyense koma kuchitira mwa apo ndi apo kumatha kukhala chizolowezi chokhazikika. Tonse timakopeka mosavuta ndi lonjezo la 'zosangalatsa' ngakhale zitakhala kuti ntchito yatayika, kuwawa, zopweteka, kusowa nthawi, malonjezo osakwaniritsidwa. Popita nthawi kukakamizidwa pagulu komanso kutsatsa kumatha kutipangitsa kuti tizidya mopitirira muyeso zosangalatsa zomwe zimapangitsa ubongo wathu kusintha kusintha kwa mphotho yathu yomwe imapangitsa zolakalaka kukhala zovuta kuzikana. FOMO kapena 'kuwopa kuphonya' ndimasewera am'maganizo omwe tiyenera kudziwa. Ma media media amathandizira kupanga nyongolotsi yaubongo ija.

Njira yachiwiri yomwe chizolowezi chomangokhalira kusuta imachokera pakukhumba kosazindikira kuti mupewe zovuta kapena zoyeserera m'moyo watsiku ndi tsiku. Zitha kuchitika chifukwa munthu sanaphunzirepo maluso amoyo kuthana ndi zochitika monga zinthu zatsopano, kukumana ndi anthu, mikangano kapena mikangano yabanja. Kufunafuna zosangalatsa kumatha kuthetseratu kupanikizika kapena kuchepetsa ululu, koma pamapeto pake kumatha kukhala kupsinjika kwakukulu kuposa vuto loyambirira. Zizoloŵezi zimapangitsa munthu kuganizira kwambiri zosowa zake ndipo samakhala ndi chidwi ndi ena. Kupsinjika kumakula ndipo moyo umakhala pamwamba pawo, osawongoleredwa. Otsatsa zinthu zolimbikitsa monga zolaula, mowa, kutchova juga, zakudya zosapatsa thanzi, komanso masewera ena kuti atchule ochepa, amatilanda chilakolako chathu chofuna kusangalala ndikunyalanyaza zopweteka kapena zovuta zomwe zimakhudza khama.

Kuteteza kuvutika maganizo

Kuphunzira maluso a moyo wathanzi kungathandize kusintha izi ndikuchepetsa chiopsezo cha kugwidwa ndi kuvutika maganizo. Kuchotsa chizoloŵezi choledzera sikukwanira. Zomwe zimayambitsanso kupsinjika zidzakhalapobe zomwe zimamupangitsa kuti munthuyo akhale wofooka komanso sangathe kudzudzulidwa kapena kusamvana. Pali nkhani zambiri za anthu omwe amatha kusiya kumwa mowa kapena kugwiritsa ntchito mankhwala osokoneza bongo ndikupeza ntchito kuti azingoduka pakangoyamba kusagwirizana, kenako nkuyambiranso. Palinso nkhani zabwino za anyamata ndi atsikana omwe amapeza nyonga zatsopano komanso kulimba mtima kuthana ndi zovuta atasiya zolaula. Ena amalankhula zakukula "kwamphamvu".

Anthu omwe akuchira amapambana bwino kwambiri ndipo amapewa kubwerera m'mbuyo atakula maluso okhudzana ndi moyo kukulitsa ndikumanga miyoyo yawo ndikupangitsa kuti ikhale yosangalatsa komanso yokwaniritsa. Zimatanthawuza kuyendetsa galimoto ndi chisangalalo kuchokera kuzinthu zathanzi makamaka kulumikizana ndi ena pamasom'pamaso ndikusiya manyazi, kudziimba mlandu komanso kudzimva osakondedwa, osungulumwa kapena kukhala nokha.

Pali maluso osiyanasiyana a moyo omwe amadziwika kuti athandizidwe:

Maluso a moyo kuti akhale ndi thanzi labwino
  • Kuphunzira kuphika ndi kusangalala ndi zakudya zokhazikika nthawi zonse
  • Kupeza tulo tobwezeretsa, maola a 8 usiku kwa akulu, maola 9 kwa ana ndi achinyamata
  • Kuchita masewera olimbitsa thupi, makamaka kuthera nthawi mu chilengedwe
  • Zochita zakupuma - mwachitsanzo kulingalira kapena kungolola malingaliro anu kutengeka
  • Yoga, Tai Chi, Pilates
Maluso a moyo kuti akhale odzidalira

Maganizo osaphunzitsidwa sangapindule chilichonse. Kuphunzira maluso atsopano pang'onopang'ono kungapangitse chidaliro. Zimatenga nthawi. Malingaliro otambasulidwa sabwereranso kuzomwe anali kale. Palibe amene angatilande luso lophunzirira. Tikamakhala ndi maluso ambiri, timatha kukhala ndi moyo wabwino zinthu zikasintha. Maluso awa amachepetsa kupsinjika kwa moyo wachisokonezo

  • Phunzirani kulamulira malingaliro anu, kusaganizira ndi kugonana
  • Maluso a bungwe m'nyumba - kuyeretsa ndi kugula zinthu; kusunga mapepala ofunikira, mabilu ndi ma risiti munthawi yake
  • Phunzirani momwe mungagwiritsire ntchito ntchito ndi kukonzekera bwino mafunso
  • Kutha kwachuma - kuphunzira kupanga bajeti ndipo ngati zingatheke, sungani
Maluso a moyo wogwirizana ndi ena kudzera kulankhulana bwino 
  • Kuphunzira kukhala oyenerera nthawi yoyenera mosiyana ndi nkhanza, zachiwawa kapena zopusa
  • Kumvetsera mwatcheru komanso kumvetsera
  • Maluso othandizira kusamvana
  • Maluso othandizira
  • Kukhala ndi moyo wathanzi, mwachitsanzo, kugwirizana pakati pa mabanja
Maluso a moyo kuti ukhale wopambana, kukulitsa ndi kudzimangira tokha monga anthu athunthu
  • Kukhala wokonzeka kufotokoza zakukhosi-kuphunzira kuimba, kuvina, kusewera chida, kukoka, kupenta, kulemba nkhani
  • Kusangalala, kusewera masewera, kuseka, kunena nthabwala
  • Ntchito yodzifunira, kuthandiza ena

Tsambali ili ndi tsamba lophweka la chitsanzo cha Reward Foundation 3-recovery mode. Tidzapanga zipangizo zambiri zothandizira zinthu zonse m'miyezi yotsatira. Mukhoza kuchita makalasi mu maluso a moyo uno ku sukulu, m'magulu a achinyamata kapena m'dera lanu. Onetsetsani ku laibulale yanu yapafupi kapena pa intaneti.

Nazi njira zitatu izi zosavuta:

1 - Lekani kugwiritsa ntchito zolaula
2 - Chepetsani malingaliro
3 - Phunzirani maluso ofunikira

Phindu la Mphoto silipereka mankhwala.

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