Buku Lodetsa nkhawa la Kufunsira Ntchito

Zamkati

• Musanapite: Landirani 'zomwe zili m'mwamba' za kupsinjika
• Kodi chani ndi 'eustress'?
• Zowonjezera!
• Onetsani nthawi: Samalirani thanzi lanu
• Kulingalira? Zikumveka zabodza, koma zili bwino.
• Ndikufuna kupumula nkhawa. Mwachangu.
• Zotsatira zake: Osayiwala za chifundo
• Kulandila? Sindinamvepo za izi.
• Kumbukirani kuti nkhawa ndichimodzi mwazofala kwambiri kunja uko. Simuli nokha!

Ndani amafunikira kulipira, mulimonse?

Mukukhala mchipinda chodikirira cha maofesi, kumvetsera kuti dzina lanu litchulidwe.

Mukuthana ndi mafunso omwe angakhalepo m'malingaliro anu, mukuyesetsa mwachidwi kukumbukira mayankho omwe mudachita. Kodi mumayenera kunena chiyani akafunsa za zaka zomwe zinali pakati pa ntchito? Kodi mawu abodzawa omwe olemba anzawo ntchito ankanena chiyani - mgwirizano? Zomwe ngakhale ndi mgwirizano?

Mukupukuta manja anu thukuta thukuta lanu mukuyembekeza kuti wofunsayo sadzawona momwe amadzisungira mukamapita kukagwirana chanza (zomwe mumachitanso). Amakulowetsani kuchipinda chofunsa mafunso ndipo maso onse ali pa inu. Mukasanthula mchipindacho kuti mukhale ndi nkhope yolimbikitsa, mumapezeka kuti mwapanikizika ndi matenda osokoneza bongo, m'mimba mwanu muli mfundo.

Mwadzidzidzi lingaliro lakubwerera pansi pazophimba ndikuwonera Netflix likuwoneka ngati zambiri chisankho chabwino pamoyo kuposa kufunsa mafunso za ntchitoyi. Ndani kwenikweni zosowa kulipira malipiro mulimonse?

Kufunsira ntchito sikophweka. Koma kwa anthu omwe ali ndi vuto lamavuto, kufunsidwa ntchito sikungopanikiza. M'malo mwake, zitha kukhala zofooketsa kwathunthu, kulepheretsa enafe kuti tisapite kukayankhulana konse.

Ndiye mumatani? Bukuli liziwononga kuyankhulana koyambirira, nthawi, komanso pambuyo poyankha ntchito, kuti muthe kuthana ndi nkhawa zanu ngakhale kuzilumikiza - ndikuchita, gwirani ntchitoyo!

Musanapite: Landirani 'zomwe zili m'mwamba' za kupsinjika

Osachikankhira kutali: Kuda nkhawa ndi chisonyezo chakuti mumakhudzidwa ndi kuyankhulana ndipo mukufuna kuchita bwino. Kudziuza nokha kuti musakhale ndi nkhawa kumakupangitsani kuti mukhale ndi nkhawa kwambiri.

Chifukwa chake "kukumbatirana" kupsinjika komwe kumafufuma musanayankhulana, ndikukonzekera m'maganizo mwanu, kumatha kuthandizira kuchepetsa nkhawa zomwe zimakhalapo.

"Ngakhale zimamveka zodabwitsa, kutanthauzira nkhawa yanu ngati chinthu chomwe chingakuthandizeni kukhala okonzeka bwino kungapite patali," akutero Dr.

M'malo mwake, katswiri wazamisala wa Stanford Kelly McGonigal wapanga kafukufuku wosonyeza kuti kupsinjika ndikofunikira ndikuchepetsa. "Kupsinjika sikumakhala koopsa nthawi zonse," adatero m'nkhani yolembera Stanford. Mukazindikira kuti kupsinjika mtima kumakuthandizani kuti muzitha kupirira mavuto, kumakhala kosavuta kuthana ndi vuto lililonse. ”

M'malo mokhala chizindikiro kuti china chake sichili bwino ndi moyo wanu, kukhumudwa kungatiuze kuti tikugwira ntchito ndi maubale omwe amatikhudza - zomwe pamapeto pake ndizabwino!

Kusintha zokambirana muubongo wathu kungatithandizire kusintha, ndikuchepetsa zomwe zingayambitse nkhawa zathu.

Kodi chani ndi 'eustress'?

Ngati mukuyang'ana kuti mukhale ndi "nkhawa yabwino," pali kalozera woyenera kuwunika apa.

Pangani kafukufuku wamaganizidwe: Dzulo lisanafike kuyankhulana kwanu, zitha kukhala zothandiza kulemba malingaliro omwe akuzungulira m'mutu mwanu. Izi zimathandizira kutulutsa malingaliro anu nkhawa ndikuwapangitsa kukhala okhazikika.

Kenako, pendani ganizo lililonse ndi kudzifunsa kuti, ‘Kodi izi ndi zoona? Kodi pali umboni weniweni wa mfundo imeneyi? ’

Kudzifunsa mafunso awa kumatha kukutulutsani m'maganizo anu ndikulowa muzomveka, ndikukusiyirani kwambiri. Ndipo ngati malingalirowa abwera mukamayankhulana, mudzatha kuwayankha mwachangu ndikuyambiranso.

Zowonjezera!

Ngati mukufuna njira zosanja malingaliro anu ndi malingaliro osafunikira, izi zitha kukuthandizani.

Onetsani nthawi: Samalirani thanzi lanu

Tsiku lofunsidwa lanu lafika. Mwachita kalilole, mwadzikonzekeretsa ndi nkhawa. Tsopano ndi nthawi yowonetsa. Ngati mumasamalira thanzi lanu usiku watha ndi tsiku lake, mwina mudzawona zotsatira zabwino pazokambirana zenizeni!

Yesetsani kulingalira: Onjezerani kuzindikira kwa thupi lanu mukakhala ndi nkhawa. Kumbukirani mitengo ya thukuta kuyambira kale? Zitha kukukumbutsani kuti mudzikhazikitse munthawi ino pokhazika mtima pansi thupi lanu.

Mwachitsanzo, ngati mumamva mfundo m'mimba mwanu, kufinya pachifuwa, kugwedezeka kwa khosi kapena mapewa, nsagwada zokokedwa, kapena mtima wothamanga, gwiritsani ntchito izi ngati chikumbutso chobweretsanso malingaliro anu pano ndi pano.

Kulingalira? Zikumveka zabodza, koma zili bwino.

Ngati simukudziwa momwe mungagwiritsire ntchito kulingalira, yesani zidule za kulingalira za nkhawa.

Samalani bwino: Gonani mokwanira ndipo onetsetsani kuti mwadya chakudya cham'mawa chopatsa thanzi chomwe chingakupatseni mphamvu kwakanthawi. Ganizirani china chake chotsika shuga ndi ma carbs kuti mupewe kuwonongeka kwa mphamvu masana! M'malo mwake, ngati mungakwanitse, tumphatani khofi asanakufunse mafunso. Ganizirani za kapu yokomera nokha kuyankhulana kutatha.

Pakani mafuta ofunika, monga lavenda, omwe amachepetsa nkhawa kwakanthawi. Ikani madontho angapo pamanja anu ndi mfundo zomwe mumakonda kugunda musanalowe. Ngati CBD ikuyesani kukutetezani, tengani chiphokoso cha CBD ndipo muyiyandikire.

kuti kumvera nyimbo musanapanikizidwe kokhazikika kumatha kuthandizira dongosolo lamanjenje kuti lipezenso msanga, komanso kuyankha kwamankhwala. Ganizirani zapangidwe ka play-pump-up, kapena mverani nyimbo zomwe zimakuthandizani kutonthoza mukamayendetsa kapena kupita kufunsoli.

Yesetsani kuyang'ana pa mantra yabwino. Mwachita ntchitoyi. Muyenera ntchitoyi. Dzikumbutseni nokha za izo.

Ndikufuna kupumula nkhawa. Mwachangu.

Mukufuna zida zothanirana msanga za nkhawa? Tili ndi chitsogozo cha izi, nafenso!

Zotsatira zake: Osayiwala za chifundo

Zabwino zonse! Mudakwanitsa kuyankhulana. Tsopano pumirani kwambiri chifukwa gawo lovuta latha. Gawo lotsatira, kudikirira, limangofunika chipiriro, ndi kudzimvera chisoni kwambiri.

Yesetsani kuvomereza kwakukulu: Mwanjira ina? Dziwani izi udzakhala bwino mosatengera zotsatira zake. Nthawi zina ntchito yoyamba kapena yachisanu yomwe imabwera si yoyenera, koma sizitanthauza kuti ntchito yoyenera sikupezeka kwa inu!

Joree Rose anati: "Mukamakonda kwambiri zotsatira zake, mumvetsetsa, kumamatira, ndikuyesetsa kuchita zomwezo, kukulitsa mwayi wazowawa zanu ngati zotsatira zake sizikukuyenderani," akutero a Joree Rose. wokwatirana movomerezeka ndi wothandizira mabanja. "Chifukwa chake pitani molimba mtima ndikukonzekera, ndipo zikhale bwino ngati simumvetsa."

Kulandila? Sindinamvepo za izi.

Osatsimikiza kuti "mungavomereze bwanji" nkhawa yanu? Tili ndi njira zisanu zoyesera.

Sangalalani zivute zitani: Zimathandiza kukhala ndi pulani yosangalalira mosasamala momwe kuyankhulana kunayendera. Pangani pulani ndi mnzanu kuti mutenge chakudya kapena zakumwa mukatha kuyankhulana.

Kuchita zabwino ngakhale zitakhala kuti zakuchitikirani zingakupatseni zina zoti muziyembekezera, ndipo kukhala ndi mnzanu woti akupatseni malingaliro kudzakuthandizani kuchepetsa nkhawa. Chomaliza chomwe mukufuna kuchita ndikupita kunyumba nokha ndikukakhala ndifunso loyambiranso pamutu panu usiku wonse!

Musaganize kwambiri zotsatira zanu: Kutumiza imelo ya "Zikomo" kwa omwe adakufunsani ndi mawonekedwe abwino pankhani yamafunso akuntchito, koma musalole kuti iwonjezere nkhawa zanu. Palibe chifukwa choganizira kwambiri imelo!

Zosavuta, “Zikomo kwambiri chifukwa cha nthawi yanu. Ndikuyamikira mwayiwo. Zinali zosangalatsa kukumana nanu ndipo ndikuyembekeza kumva kuchokera kwa inu, ”atero.

Kumbukirani kuti nkhawa ndichimodzi mwazofala kwambiri kunja uko. Simuli nokha!

Dr. Jiménez anati: "M'malo modziyesa nokha mukuchita izi, yesetsani kulumikizana ndikuyankha mawu anu amodzimodzi momwe mumalankhulira ndi mnzanu wapamtima kapena wokondedwa."

Omwe akuyendetsa zokambirana zanu onse adafunsidwapo nthawi ina, ndipo mukudziwa momwe kufunsira mafunso kumathandizira. Mwayi wake, adzakhala akumvera chisoni ngakhale kuyankhulana kwanu kudayenda bwanji.

Khalani okoma mtima kwa inu nokha - ngati simukanatha kunyoza mnzanu pambuyo pofunsidwa, bwanji mungadziike pansi? Khalani onyada podziwa kuti nthawi iliyonse mukakumana ndi mantha anu, mumakhala olimba mtima kwa iwo, zivute zitani.

Meagan Drillinger ndi wolemba maulendo komanso zaumoyo. Cholinga chake ndikupanga maulendo opitilira muyeso ndikukhalabe ndi moyo wathanzi. Zolemba zake zawonekera mu Thrillist, Men's Health, Travel Weekly, ndi Time Out New York, pakati pa ena. Pitani ku blog yake kapena Instagram.