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Shukrani inakuja hivi karibuni! Tunafurahi kwa Uturuki wote, stuffing, mboga mboga, casseroles, mchuzi wa cranberry, na bila shaka pie ya malenge. Lakini usisahau kuhusu likizo hii. Tunasherehekea Shukrani ili kuonyesha shukrani kwa mambo yote mazuri ambayo tumepewa.
Inaweza kuwa rahisi kuzingatia mambo mabaya katika maisha, ndiyo sababu kuwa na shukrani na kutambua mambo mazuri ni muhimu sana. Utafiti wa kisayansi unaunga mkono akili ya kawaida kwamba shukrani na siha huenda pamoja kama pai ya malenge na krimu. Kwa kweli, ukaguzi mmoja wa kisayansi iligundua kuwa shukrani ina athari chanya kwa afya ya moyo,¹ wakati utafiti mwingine ilionyesha kuwa shukrani inahusiana na kupungua kwa hatari za ugonjwa mkubwa wa mshuko-moyo, ugonjwa wa wasiwasi wa jumla, na mawazo ya kujiua.² Hakuna shaka kwamba shukrani ni nzuri kwako.
Tumekusanya mawazo saba ya kufurahisha kukusaidia wewe na wapendwa wako kutoa shukrani hii ya Shukrani. Angalia mawazo haya katika onyesho la slaidi hapa chini, na ujaribu kuongeza moja kwenye sherehe zako za likizo mwaka huu. Furaha ya Shukrani, kutoka kwetu sote katika RAYSAC!
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Andika majina ya kila mtu kwenye meza kwenye vipande vya karatasi. Nasibu mpe kila mtu kipande kimoja cha karatasi na jina la mtu mwingine. Kisha kila mtu anapokezana kusema kitu kuhusu anachothamini kuhusu mtu huyo. Hii ni njia nzuri ya kuwajulisha wapendwa kuwa wao ni muhimu kwako!
Kidokezo: Hata kama mgeni hamjui mtu wake vizuri, pongezi za uaminifu zinaweza kuwa na maana sana. Jaribu kitu rahisi, kama vile "Nimefurahia sana hadithi hiyo ya kuchekesha uliyosimulia" au "Asante kwa kuleta mkate huu mtamu!"
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Acha kila mtu aandike kitu anachoshukuru kwenye karatasi iliyokunjwa. Weka karatasi ya kila mtu kwenye bakuli na ipitishe kuzunguka meza ili kila mtu achukue karatasi bila mpangilio. Kisha, kila mtu huchukua zamu kusoma kile kilichoandikwa kwenye karatasi zao na kujaribu kukisia ni nani aliyekiandika.
Kidokezo: Kuwa mahususi iwezekanavyo unapoandika kile unachoshukuru. Itakuwa vigumu kwa mtu kukisia ikiwa wachezaji kadhaa waliandika kwamba walikuwa na shukrani kwa "familia"!
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Ongeza kitu ambacho unaweza kuandika kwenye kitovu cha meza yako ya chakula cha jioni. Inaweza kuwa kitu kama malenge au majani ya karatasi. Acha kila mgeni wa chakula cha jioni aandike kitu anachoshukuru kwa kutumia alama ya kidokezo. Hii itageuza mapambo yako ya chakula cha jioni cha Shukrani kuwa ukumbusho wa kila kitu unachoshukuru!
Kidokezo: Waombe wanafamilia wako waongeze kitu kimoja kila siku kuelekea Siku ya Shukrani. Unaweza kushangazwa na vitu vingapi una wakati imekamilika.
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Hii ni nzuri kwa watoto! Acha kila mchezaji atengeneze orodha ya mambo anayoshukuru. Kwa ajili ya kutafuta hazina, inasaidia kuandika vitu vya kimwili badala ya vitu vya kufikirika kama vile "afya yangu" au "madaraja mazuri". Kisha kila mchezaji hutafuta ili kupata vitu kwenye orodha yao ya shukrani. Au kwa changamoto kubwa zaidi, waambie wachezaji watafute vitu kutoka kwa orodha za wachezaji wengine!
Kidokezo: Unaweza pia kupendekeza vitu vya shukrani kwa ajili ya watoto wako kutafuta. Angalia ikiwa wanaweza kupata kitu kinachowakumbusha kumbukumbu yenye furaha, jambo linalowafanya wajisikie vizuri kuhusu wao ni nani, na jambo linalowafanya wajisikie salama.
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Tafuta kitambaa kikubwa, nyeupe au karatasi ya kufunika. Acha kila mtu aandike mambo anayoshukuru kwayo kwenye kitambaa cha meza na alama ya ncha inayohisiwa. Huu ni ukumbusho mzuri wa kila kitu unachoshukuru, na unaweza kuendelea kuongeza kila Shukrani!
Kidokezo: Mara tu kitambaa cha meza kikijaa au wakati hutumii, unaweza kukitundika kwenye ukuta wa nyumba yako. Inafanya kwa mapambo mazuri na ukumbusho wa kushukuru mwaka mzima.
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Fikiria sababu za kweli zinazofanya unathamini kila mtu katika familia au kikundi chako. Amua juu ya jina la tuzo la kumpa kila mtu, kama vile "Kumbatio Bora Zaidi," "Mtia Moyo Bora," au "Vitafunwa Vizuri Zaidi," na uchapishe cheti kwa kila tuzo. Siku ya Shukrani, fanya sherehe ya tuzo ambapo kila mtu anapokea cheti chake. Unaweza kuifanya iwe ya kawaida au rasmi kama unavyotaka!
Kidokezo: Badala ya vyeti, unaweza pia kununua au kutengeneza vikombe kwa ajili ya tuzo. Jaribu nyara za Uturuki za dhahabu, au muundo wowote unaotaka!
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Waulize wageni wako wa chakula cha jioni wakuletee bidhaa ambayo inawakilisha kitu wanachoshukuru. Inaweza kuwa kitabu unachopenda zaidi, picha, barua, kichezeo unachopenda, au kitu chochote cha maana kwao. Kila mtu anapokuwa pamoja, acha kila mtu aonyeshe kipengee chake na ashiriki ni kwa nini anashukuru.
Kidokezo: Kwa changamoto ya ziada, angalia ikiwa kila mtu anaweza kukumbuka yale ambayo kila mtu aliyemtangulia alisema!
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Marejeo:
1. Binamu, L., Redwine, L., Bricker, C., Kip, K., & Buck, H. (2021). Athari za shukrani kwa matokeo ya afya ya moyo na mishipa: mapitio ya hali ya juu ya sayansi. Jarida la Saikolojia Chanya, 16(3). 348-355. do: 10.1080/17439760.2020.1716054
2. McGuire, AP, Fogle, BM, Tsai, J., Southwick, SM, & Pietrzak, RH (2021). Shukrani za kipekee na afya ya akili katika idadi ya maveterani wa Marekani: Matokeo kutoka Utafiti wa Kitaifa wa Afya na Ustahimilivu wa Veterans. Jarida la Utafiti wa Magonjwa ya Akili, 135. 279-288. doi: https://doi.org/10.1016/j.jpsychires.2021.01.020
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