Kusokonezeka maganizo - ndi chiyani ndi momwe mungachilirire?

Kusokonezeka maganizo ndi njira yothetsera maganizo yomwe imapezeka pamene mavuto ali kutali ndi umunthu wa zovuta zomwe zimakhudzana ndi mtundu wina wa ntchito. Katswiri wa ntchito iliyonse ali ndi matendawa.

Kusokonezeka maganizo m'maganizo

Chodabwitsa cha kupsinjika maganizo (Chingerezi chopweteka cha Chingerezi) choyamba chinalongosolezedwa ndi G. Freidenberg, yemwe ndi katswiri wa zamaganizo a ku America. Uku ndiko kuwonjezeka pang'onopang'ono kufooka kwa maganizo, kumabweretsa zovuta zaumwini za zozama zosiyanasiyana, mpaka kuphwanya kwakukulu kwa chidziwitso ndi matenda opatsirana pogonana. Anthu omwe ali ndi mantha okhudzidwa m'maganizo amanyalanyaza ntchito zawo komanso amatsenga anzawo.

Zimayambitsa kusokonezeka maganizo

Kulepheretsa kukhumudwa maganizo kumachokera pa kuchotsa zomwe zinayambitsa vutoli. Zifukwa zomwe zimayambitsa kusokonezeka maganizo:

• Kulankhulana kwakukulu, kuyanjana ndi anthu omwe ali ndi gawo losiyana maganizo, aliyense ayenera kusintha ndi kusagwirizana;
• ntchito yomwe imakhudza udindo waukulu (asilikali, madokotala), pamene wogwira ntchitoyo akukakamizidwa kupanga zosankha zofunika pazinthu zambirimbiri ndi moyo wa ena zimadalira izi;
• kudziletsa kudziletsa ngati ntchito ikugwirizana ndi kulengeza;
• chiwonetsero chofulumira cha kukhalapo ndi zovuta zambiri.

Zizindikiro za kupsinjika maganizo

Chizindikiro cha matendawa poyamba sichikudziwikiratu ndi zochitika monga kutopa chifukwa cha kupsinjika maganizo, zikufanana ndi matendawa. Zizindikiro za kupsinjika maganizo:

• kutopa;
• kufooka kwakukulu mu thupi;
• kawirikawiri migraines ndi chizungulire;
• kumva mwadzidzidzi wachisoni;
• mavuto olemera (kunenepa kwambiri kapena njira zowonongeka);
• kuchepetsa chitetezo chokwanira komanso matenda opuma;
• mavuto ndi kugona (kugona kapena kugona);
• chiwonetsero chopitirira ;
• kuthawa ntchito zapakhomo.

Miyeso yowopsya mtima

Kutentha kwa mtima kumayamba mosazindikira ndipo kumaoneka ngati kutopa. Pali ziphunzitso zambiri zofotokozera magawo a kupsinjika maganizo. Katswiri wa zamaganizo J. Greenberg anafotokoza mtundu wa kupsinjika maganizo m'magulu asanu:

1. "Kusangalala" - 1 siteji. Katswiri wokhutira ndi ntchito yake, akulimbana ndi katundu wamakono, kuthana ndi zovuta, koma kuthandizana, nthawi iliyonse ndi nkhawa yotsatira, kusakhutira kumayamba.
2. "Kupanda mafuta" - Gawo 2. Pali mavuto ogona. Kupanda chilimbikitso ndi chilimbikitso, kulimbikitsidwa kuchokera kwa otsogolera kumatsogolera kuzingaliro zopanda phindu, zokolola zimachepa, kusasamala "kumatsamira". Chidwi pa ntchito bungwe ili chatayika. Ngati cholimbikitso chiri (mwachitsanzo, perekani chikalata cholemekezeka), wogwira ntchito akupitirizabe kugwira ntchito mwakhama, koma phindu la thanzi.
3. "Zizindikiro zowopsa" - siteji yachitatu. Kuvutika maganizo kumabweretsa kutopa, kutopa kwazinthu zamanjenje. Zimaphatikizapo kukwiya, kupsa mtima kapena kupanikizika komanso kumangokhala ndi nthawi yochepa.
4. "Vuto" ndi siteji yachinayi. Pali kusakhutira kwakukulu ndi iye monga katswiri, matenda opatsirana pogonana amapangidwa, ntchito yowonjezera ndi yochepa, umoyo wabwino.
5. "Kumanga khoma" - siteji 5. Matenda amakhala aakulu ndi kuwonjezeka kwafupipafupi ndi kuopseza moyo (myocardial infarction, strokes). Kuopseza ntchito.

Matenda a kusokonezeka maganizo

Kuwongolera maganizo pamtima - palibe zofunikira zedi zomwe izi sizikanakhoza kuchitika, ntchito yamakono nthawi zina imayambitsa chisamaliro, kusakhumba kupita kwa iwo ndi kutaya kwakukulu. Nthawi yochulukirapo imadutsa kuyambira kuyambika kwa matenda ndipo palibe kutenga udindo wa munthu ndi chikhumbo chochita chinachake pa izo - kulimbikitsa katswiri ndi maonekedwe a munthu.

Kusokonezeka maganizo kwa aphunzitsi

Maganizo a kupsinjika maganizo kwa aphunzitsi amachokera ku katundu wambiri komanso udindo kwa wophunzira aliyense. Mu kalasi iliyonse pali ana "ovuta" omwe akufunikira njira yapadera ndipo izi sizitsimikiziranso kuchitika kwa mikangano. Kusokonezeka maganizo kwa aphunzitsi kumapezanso chifukwa china:

• katundu wapamwamba tsiku ndi tsiku;
• Kusiyanitsa pakati pa ndalama ndi mphamvu za ndalama;
• Kusokonezeka pamene mukugwirizana ndi makolo;
• mikangano mu timu.

Kuteteza matenda opsinjika maganizo m'mntchito ya aphunzitsi:

• Dziyese nokha ngati katswiri wamaphunziro apamwamba;
• kuti athe kuona kufunika kwa mikangano yomwe imabuka: ndi chiyani, zofunika zatuluka pa nthawi ya nkhondo;
• kusinkhasinkha kwa boma lanu.

Kusokonezeka maganizo kwa madokotala

Kusokonezeka maganizo kuchokera kwa anthu ogwira ntchito zachipatala kungakhale koopsa kwa odwala - kumachepetsa kufunika kwa zochita zawo panthawi ya njira ndi zochita, kusokonezeka, kutaya chifundo kwa wodwala, monga munthu, osati ku "zinthu" zomwe zimayambitsa kusalakwitsa komanso zolakwika, wodwala. Kusokonezeka maganizo pa ntchito kwa dokotala ndi chizindikiro chochititsa mantha kuti ndikofunika kubwereza maganizo anu ndipo ngati pali zodetsa nkhawa kuti mutengepo kanthu.

Kupsya mtima kwa amayi

Kuleredwa kwa mwanayo ndi ntchito yaikulu yauzimu ndi yaumunthu kuphatikizapo udindo waukulu. Kuchokera pamtima pa amayi pa nthawi yobereka ndizochitika kawirikawiri, zimachitika pazifukwa zotsatirazi:

• kusasamala kwa mwanayo "osati mphindi yokwanira" - palibe nthawi yopumula;
• Kukonzekera kwa mwanayo ndi ntchito zapakhomo kumapangitsa kukhala ndi maganizo ozungulirana, "tsiku lotsekera" la kudzipatula;
• mwanayo nthawi zambiri amadwala komanso kupita kwamuyaya kwa madokotala ali ovuta kwambiri;
• kusowa thandizo ndi thandizo kuchokera kwa anthu apamtima;
• chikhumbo chochita zonse zomwe zingatheke panyumba, kuphatikizapo zomwe zokhudzana ndi mwanayo.

Chimene chingachitike:

• kufalitsa madzulo milandu yokhudzana ndi banja kupita ku zofunikira kwambiri;
• kuyamba kugona kwambiri, zinthu zidzadikira;
• kugawa 1 - 2 pa mlungu nthawi yokha: njira za cosmetology, kusita minofu, kuyendera gulu lachipatala - kusiya mwanayo kwa bambo kapena makolo;
• onetsetsani mmene akumvera komanso osati "kuletsa" maganizo, ndi kuyamba kufotokoza.

Kuzindikira ndi kupewa kutaya mtima

Zomwe zingadziteteze komanso kuganizira mofulumira kwa kupsinjika maganizo kumaphatikizapo nthawi yeniyeni ya kusokonezeka kwa maganizo komanso kutenga njira zothetsera kapena kuchepetsa vutoli. Kudzifufuza kungapangidwe mothandizidwa ndi mafunso omwe ayenera kuyankhidwa moona mtima:

1. Kodi ndimakonda ntchito iyi;
2. Ine ndikudziwona ndekha pano mu 1,2,3 zaka (mu malo omwewo kapena apamwamba);
3. Kodi ndikuyesera chiyani?
4. Chofunika ndi chiyani muntchito yanga?
5. Kodi phindu la ntchitoyi ndi liti?
6. Kodi ndikufuna kuti ndipitirize kuwonjezera ntchitoyi?
7. Kodi chimasintha ndikasiya ntchitoyi?

Njira zolepheretsa kukhumudwa m'maganizo

Chowonadi chodziwikiratu kuti ndi kosavuta kupewa kusiyana ndi kuchiza, kotero kupewa kutaya mtima kumakhala kofunika kwambiri. Ngati palibe kuthekera kukachezera katswiri wa zamaganizo posachedwa, tiyenera kuyamba kuchita zokha. Kusokonezeka maganizo m'maganizo kumatha kupewa kapena kuchedwa m'kupita kwanthawi, kusunga malamulo osavuta:

• Kukonzekera bwino kwa boma la mpumulo wa ntchito, katundu ayenera kukhala wokwanira;
• Musagwire ntchito kunyumba, chirichonse chiyenera kuchitika kuntchito;
• kumachita kangapo pa sabata, amadziwika kuti kuchita masewera olimbitsa thupi kumapangitsa kupanga mahomoni a chimwemwe ndi chisangalalo (serotonin, dopamine);
• maulendo awiri pachaka kuti musinthe zinthu, kuyenda (mungathe kupeza zosankha zoyendetsera bajeti);
• Kugona kwathunthu ndi chimodzi mwa zinthu zofunika kwambiri pa ntchito, kusowa tulo nthaŵi zonse kumachititsa kusakhutira ndi moyo ndi kutopa kwanthawi yaitali;
• Kuchepetsa kumwa mowa wa khofi kuntchito ndi kunyumba, kusiya ndudu;
• atenge udindo pa ntchito yawo, osalowetsa malo antchito ndikuthandizani onse osowa - kuchita malire ndi kutha kunena "ayi";
• sankhani zosangalatsa, zosangalatsa - kutaya bwino kwa ubongo, kusintha kwa maonekedwe;
• ngati ntchitoyo siimabweretsa chisangalalo, kuvomereza moona mtima izi ndipo yambani kuyesetsa kuchita ntchito ya maloto anu.

Kusokonezeka maganizo - momwe mungamenyane?

Kusokonezeka maganizo - mmene mungachiritsidwe ndi kuchiritsa kwathunthu? Ndikofunika kuzindikira kuti matendawa sagwidwa ndi matenda, amatha kukhala ndi matenda opatsirana pogonana omwe amawonetsedwa ndi zizindikiro za mchitidwe wamanjenje wotayika, mkhalidwe wachisokonezo ndi maganizo omwe ali kale kale pomwe maganizo (maganizo) atha kale. Pa mawonetseredwe oyambirira, mungagwiritse ntchito zotsatirazi:

• Kuzindikira njira zodzilamulira ndi kusinkhasinkha;
• Kupitiliza kukayezetsa mankhwala kuti mukhale ndi matenda obisika komanso odwala omwe angasinthe maganizo, azikhala osasamala komanso opanda mphamvu (mwachitsanzo, matenda a chithokomiro amakhudza kwambiri maganizo);
• pitani kukaonana ndi katswiri wa zamaganizo kapena kuyamba kuyendera magulu a psychoanalytic, kumene boma ndi zosankha zothetsera vutoli zikufufuzidwa mwatsatanetsatane;
• kuti adziwe ntchito yatsopano (ndizotheka kumbali ina).

Kusokonezeka maganizo - chithandizo

Kodi mungatani kuti musamangokhalira kukhumudwa mukakhumudwa ngati zovuta zisanawonongeke komanso kuti mumangokhala ndi nkhawa? Musaope kukachezera katswiri wa zamaganizo kuti azipereka mankhwala okwanira. Kutopa kwa odwala matendawa monga dopamine, serotonin imangowonjezera mkhalidwewo, komanso kuwonjezera zizindikiro za matenda opsinjika maganizo. Dokotala amapereka chithandizo chamankhwala payekha:

• nootropic;
• zosangalatsa;
• mokhala;
• antidepressants;
• nkhawa.