Momwe Mungachitire ndi Nkhawa Zochita ndi Mitsempha Pamaso Mpikisano

Zamkati

• Chifukwa Chake Mumakhala Ndi Nkhawa Zochita Musanapikisane
• 1. Landirani nkhawa yomwe ikubwera.
• 2. Yesetsani kulingalira bwino.
• 3. Yesani kuwonera.
• 4. Luso luso lodziyankhulira lokha.
• 5. Pangani miyambo.
• Onaninso za

Usiku ndisanamalize theka lankhondo lankhondo, mtima wanga udagunda mwamphamvu ndipo malingaliro olakwika adasefukira chikumbumtima changa m'mawa. Ndinafika pachiyambi chisokonezo, ndikudabwa kuti chifukwa chiyani padziko lapansi ndavomera kuchita zopanda pake. Komabe, mtunda wa makilomita 13.1 pambuyo pake, ndinawoloka mzere womalizirawo ndipo ndinadzimva kukhala waphindu pambuyo pa kubadwa kwa mwana. Ndikumva kwamphamvu komanso kwamphamvu komwe kunandilumikiza kuthamanga. (Zizindikiro izi 13 zikutanthauza kuti ndinu wothamanga mwalamulo.)

Izo zinali pafupi zaka zisanu ndi chimodzi ndi khumi ndi ziwiri theka marathons apitawo. Mutha kuganiza kuti zokumana nazo zowonjezerazi zitha kundiphunzitsa kukhala wodekha komanso wolimba mtima mpikisano usanachitike, koma ayi, zosiyana zidachitika. Tsopano, ma jitters amalowa patadutsa milungu ingapo mpikisano usanathe masiku. Sindikungokhalira kutembenuza usiku usanachitike; Ndimavutika kugona mlungu wonse. Gawo loipitsitsa? Kuda nkhawa kwasandutsa chisangalalo kukhala chamantha ndipo "Ndichifukwa chiyani ndikuchita izi?" malingaliro. Sindinasangalale panonso. Nchiyani chimapereka?

Chifukwa Chake Mumakhala Ndi Nkhawa Zochita Musanapikisane

Kuyankhula zamaganizidwe, nkhawa isanakwane mpikisano imayambitsidwa chifukwa chosatsimikizika pozungulira chochitika monga nyengo, zochitika, magwiridwe antchito, komanso magwiridwe antchito - ndikuwopa zomwe tingachite pazomwe sizidziwika, akufotokoza a Rob Udewitz, Ph.D., a Sport & Performance Psychology ya New York. Zovutazo nthawi zambiri zimakulitsidwa ndikukonzekera zotsatira kapena mwina manyazi.

Udewitz akuti: "Kuda nkhawa kusanachitike kumayambitsa nkhondo, kuthawa, kapena kuyimitsidwa, ngati kuti mukuthamangitsidwa ndi chimbalangondo." "Mitundu yanu yamagazi komanso magazi anu amayenda kuchokera m'mimba mwanu kupita pamtima ndi m'mapapu, zomwe zimatulutsa nseru komanso zimawononga chimbudzi, zomwe zimabweretsa mpando wopanda pake." Ichi ndi chodabwitsa ngakhale othamanga osankhika amakumana nawo (ndipo ndikufotokozera kwachilengedwe kwa mizere yayitali isanakwane ma porta-potty).

"Kupatula kuyankha kwamantha, nkhawa imayambitsanso nkhawa zanu, ndipo chidwi chanu chimachepa kapena kubalalika," atero a Leah Lagos, Psy.D., omwe amachita masewera a psychology and psychotherapy ku New York City. Amanena za dzikoli ngati "ubongo wotanganidwa." Ngati mumathera nthawi yochulukirapo mumaganizo, "otanganidwa ndi ubongo", ali ndi mphamvu zowononga chisangalalo chanu ndi magwiridwe anu.

Othamanga akuyang'ana njira yofulumira yochepetsera nkhawa, mwachisoni, adzafika opanda kanthu. Mofanana ndi kufupikitsa dongosolo la maphunziro, kupuma pang'ono apa ndi apo sikungachite pang'ono kuti musayambe kuthamanga.

Mwamwayi, pali njira zingapo zothandiza kuthana ndi zisokonezo zomwe zingakupangitseni kukhala olimba chisanachitike mpikisano komanso m'mbali zonse zamoyo - ngati muwatsatira mwachipembedzo monga momwe mumatsatirira maphunziro anu. Masewero asanu otsatirawa olimbikitsa malingaliro amalimbikitsidwa ndi makochi akatswiri komanso akatswiri amisala yamasewera koma amatha kukhala ndi chiyambukiro chachikulu kwa othamanga osachita masewerawa. (Onani: Momwe Mpikisano wa Olimpiki Deena Kastor Amaphunzitsira Masewera Ake Amalingaliro)

Yang'anani pakupanga mphamvu zamaganizidwe anu monga momwe mumayika patsogolo masewera olimbitsa thupi nthawi iliyonse, squat, ndi kugudubuza thovu, ndikuwona chikondi chanu chothamanga-ndikuchita bwino-chikukula kwambiri.

1. Landirani nkhawa yomwe ikubwera.

Zinthu zoyamba poyamba: Sikuti mitsempha yonse ndi yoyipa, atero Lagos. Muyenera kuyembekezera kukhala ndi mantha pang'ono. "Kuda nkhawa nthawi zambiri kumatseka kusiyana pakati pa kuthekera ndi kuthekera," akufotokoza. Ndipamene wothamanga amatengeka ndi zotsatira za mpikisano ndi zina zakunja zomwe nkhawa zimatha kukhala zopanda pake.

Udewitz amalimbikitsa makasitomala ake kuti azikhala ndi chidwi chokhudzana ndi mitsempha yawo: M'malo mongopirira zovuta kapena kuyesa kuwongolera, akukupemphani kuti mufufuze zomwe zikuchitika ndikumbukira zosadziwika. Udewitz amakhulupirira kuti kuyesa kuthana ndi nkhawa kumabweretsa kusasunthika ndi tsiku la mpikisano komwe kumasokoneza magwiridwe antchito. M'malo mwake, mvetserani zomwe zikukupangitsani kukhala ndi nkhawa kapena jittery. Gwiritsani ntchito ngati mwayi wodziwa zambiri za inu nokha ndikupeza zomwe zikuyambitsa kukhumudwa kumeneko.

Mphunzitsi wamkulu wa Trilatino Triathlon Club Danny Artiga akuuza othamanga ake onse kutsogolo kuti: "Simungathe kuchotsa nkhawa zonse. Musayese kulimbana nazo. Yembekezerani nkhawa, zilandireni, ndipo zitulutseni." Kumbukirani Franklin D. Roosevelt akukamba za mantha? Pali fayilo ya logic kusaopa mantha omwe.

Yesani: Dziwani papepala lanu kapena kalendala yanu yamagetsi sabata imodzi mpikisano usanachitike, "Kuda nkhawa kukubwera posachedwa! Sizingokhala bwino, zidzakhala zozizwitsa."

2. Yesetsani kulingalira bwino.

Mwinamwake mudamvapo za "kukumbukira," koma kulingalira ndi mawu ogwiritsidwa ntchito mwaulere omwe anthu ambiri samamvetsetsa. Kulingalira ndikuthekera kokhala ndi nthawi yayitali pakadali pano (china chake chovuta kwambiri m'zaka za chidziwitso), malinga ndi a Michael Gervais, Ph.D., katswiri wama psychology wazamasewera yemwe amagwira ntchito ndi Olimpiki komanso akatswiri othamanga . Izi zikuphatikiza kuzindikira kwamalingaliro anu, momwe mukumvera, thupi, ndi chilengedwe.

Chofunikira kwambiri kudziwa ndikuti kulingalira sikungakhalepo phokoso likakhalapo. Phokoso, pankhaniyi, ndi "zomwe anthu ena amaganiza za ife, kuda nkhawa, kudzidzudzula, ndikukonzekera nthawi yakumapeto, zomwe zonse zimatichotsera pakadali pano," akutero Gervais. Kuganiza bwino ndi luso, osati momwe munthu alili, zomwe zikutanthauza kuti pamafunika kuyeserera kuti munthu azitha kuyimba mowona mtima. Zofanana ndi kudzipereka komwe timapanga kuti tipindule mwachangu kapena kupumula mapewa athu, kuwononga nthawi yochulukirapo pakadali pano. kumalimbikitsa kudzidalira, kukhala ndi chiyembekezo, komanso kudekha. (Onani: Chifukwa Chake Wothamanga Aliyense Amafunikira Mapulani Ophunzirira Mwanzeru)

Pofuna kukulitsa luso la kulingalira, Gervais akupereka lingaliro la kuchitapo kanthu pa mfundo imodzi: kuyang’ana mosalekeza pa chinthu chimodzi, kaya ndi mpweya wanu, kadontho pakhoma, kamvekedwe ka mawu, kapena kamvekedwe ka mawu. (Mungathe ngakhale kuchita mindfulness ndi tiyi.) Kodi kusokonezedwa? Sizitanthauza kuti mwalephera. M'malo mwake, ndizomwe zimakuthandizani kukulitsa kuzindikira kwanu. Akukulangizani kuti mubwererenso modekha ndikupitiliza. Kafukufuku akuwonetsa kuti kuchita masewera olimbitsa thupi tsiku lililonse kwa mphindi 10 ndikopindulitsa kuchepetsa nkhawa, ndipo kafukufuku wina akuwonetsa kuti kuchita masewera olimbitsa thupi kwa mphindi 20 ndikwabwinoko - koma zonse zimatha kukhala zogwira mtima pakangotha ​​milungu isanu ndi itatu.

Yesani: Dziwani nthawi m'tsiku lanu yomwe kuyeserera kwa mphindi khumi kumatha kuchitika, ndipo yesani chizolowezi cha Gervais cha mfundo imodzi. (Ophunzitsa apamwamba amalumbirira kusinkhasinkha koyambirira-mu-AM.)

Mukufuna malangizo owonjezera? Lagos amalimbikitsa njira yopumira iyi: Inhale masekondi anayi ndi kutulutsa mpweya isanu ndi umodzi. Mutha kuyeseza izi pazovuta za moyo monga kukhala pagalimoto, kudikirira nthawi yokumana, kapena kuthana ndi nthawi yovuta yolerera. "Kupyolera mu mpweya, timatha kusintha physiology yathu kuti tisinthe maganizo athu," akutero. (Muthanso kuyesa kusinkhasinkha uku kwa nkhawa kuchokera ku Headspace.)

3. Yesani kuwonera.

Mwinamwake mwamvapo phokoso la kugwiritsa ntchito mawonedwe kuti muthane ndi masewera othamanga. Ngakhale izi ndizomveka, kunena, kuyendetsa phompho labwino kwambiri kapena kumangilira pamalo olowera masewera olimbitsa thupi, njirayi itha kugwiritsidwa ntchito pochita zinthu ngati kuthamanga.

Kuwonetseratu ndi kothandiza chifukwa kumayambitsa njira zomwezo mu ubongo zomwe zimatenthedwa mukamagwira ntchitoyo. Chifukwa chake mukadziwonera nokha mutakhala ndi mpikisano wowopsa, zimathandizira kuphunzitsa thupi lanu kuti lichite zomwe mumaganizira. (Nazi zina chifukwa chake kuwonera kumagwira ntchito, ndi momwe mungachitire.)

Lagos ikukulimbikitsani kuti mumadziyerekeza kuti mutha kuthamanga mpikisanowu - ndondomeko yonse kuyambira pachiyambi mpaka kuyenda nthawi zomwe zingakhale zovuta, monga kugunda khoma lanthano. "Kenako, bwerezani njirayi, koma nthawi ino ngati kuti muli mwa munthu wachitatu, mukuwonera kanema wothamanga," akutero.

Zimathandiza kugwiritsa ntchito mphamvu zonse zisanu poyambitsa chithunzi, kuphatikizapo chilengedwe, anatero Gervais. Chepetsani chithunzicho, chithamangitseni, ndipo chiwoneni mosiyanasiyana. Limbikitsani malingaliro omwe angabuke ngati mutakhala kuti mukuthamanga munthawiyo. "Mukufuna kuwona izi mwakutanthauzira kwapamwamba, ndi thupi lamtendere ndi malingaliro, kuti mukhale monga momwe zingathere panjira yonseyi," akutero.

Mosiyana ndi zomwe mungamve, siziyenera kupita kwathunthu mumutu mwanu: "Gwiritsani ntchito pafupifupi 85% ya nthawi mukuwonera kupambana-ndikuyenda bwino, mikhalidwe yabwino, chidaliro-ndipo 15% akuganiza zosayembekezereka komanso zosasangalatsa, monga kuda nkhawa kwambiri poyambira, matuza, kutopa, "akutero.

Yesani: Pangani kuwonera gawo lazomwe mumachita pambuyo pothamanga. Tambasulani, pukutani thovu, ndipo khalani chete kwa mphindi zisanu ndi chimodzi ndikulingalira momwe mungayendetsere nthawi zovuta pakati pazochitika zabwino kwambiri.

4. Luso luso lodziyankhulira lokha.

"Anthu amakhulupirira kuti chidaliro chimadza chifukwa chakuchita bwino m'mbuyomu," akutero a Gervais. “Koma zimenezo si zoona. Kudzidalira kumabwera chifukwa cha zimene umadzinenera wekha tsiku ndi tsiku. Ndipo zimene umadzinenera wekha mwina zikukulitsa chidaliro kapena kukuwononga. Gervais akulangiza kuti muzindikire mukamayankhula nokha, zomwe zimangotulutsa mphamvu ndikuchepetsa kukhudzika kwanu.

Gervais anawonjezera kuti: “Kukhulupirira zimene zingatheke n’kofunika kwambiri kuti tizilankhulana. Zitha kumveka zophweka kwambiri, koma lingaliro ndiloti, pakapita nthawi, zokambirana zomwe mumakhala nazo nokha ngati wothamanga komanso ngati munthu zidzasintha kuchokera ku zomwe mukuganiza. sindingathe kwaniritsani zomwe inu angathe. Zoona zake n’zakuti mawu abwino olankhulana okha amakhala opindulitsa kwambiri komanso amawongolera kuchita bwino. Kuda nkhawa komanso kudzilankhulira kumawononga magwiridwe antchito, akutero. (Nazi zina momwe kudzilankhulira kumatha kukulitsa chidaliro chosatha.)

Yesani: Zindikirani ngati zokambirana zanu zamkati ndizolakwika kapena zabwino. Mukawona malingaliro anu akugwera mu chidebe chakale, awasintheni mwachangu.

Yesetsani kulemba mawu okakamiza olankhula nokha ngati zosunga zobwezeretsera mukamamva, "meh." Mwachitsanzo, "Ndipita kukasangalala ndi chochitika chotsatira," kapena, "Kuthamanga mpikisanowu ndi mwayi wapadera ndipo zikhala zosangalatsa." Mukatha kuthamanga kwambiri kapena kuchita masewera olimbitsa thupi, lembani ndendende momwe mukumvera, ndipo bwererani ku malingaliro amenewo mukakhala ndi nkhawa kapena kutaya chisangalalo muzochitikazo.

5. Pangani miyambo.

Artiga amalimbikitsa kupanga miyambo m'masiku omaliza omwe amatsogolera ku chochitika chomwe chimangoganizira za kudzisamalira komanso kukhala okonzeka kwambiri. (Nawa malingaliro ambiri odzisamalira kuti muyambe.)

Mutha kuyembekezera kuti ma jitters awonekere kapena kuchulukira pafupifupi masiku asanu chochitika chisanachitike, akutero Artiga. Zimathandiza kukhala ndi zochitika zomwe zingakonzekere: Konzani kutikita minofu, kudzisambitsa kotentha, kupita kumakanema, kusangalala ndi chakudya chamadzulo chapadera, kuyatsa makandulo nthawi yogona. Mwanjira ina, khalani pang'onopang'ono, muchepetse zovuta zakunja, ndikudziwononga nokha zowola. (Hei, simuyenera kutiuza kawiri!)

"Othamanga onse amavutika kugona usiku womwe usanachitike," akuwonjezera Artiga. Ndiye chifukwa chake muyenera kuyika tulo pafupi mausiku anayi musanapikisane mpikisano kuti mukhale ogona masiku atatu tsiku lisanachitike mpikisano, akutero. Pangani mwambo wokonda kugona ndi tiyi ndi buku labwino kapena magazini kuti mupemphe kugona, ndikusunga zamagetsi mchipinda china. Tsekani mausiku awa pakalendala yanu ngati chikumbutso. (Tsatirani malangizo enawa kuti mugone mokwanira komanso mutha kuchira.)

Artiga amalangizanso othamanga ake kuti akonze mindandanda yazakudya zawo masiku asanu chisanachitike chochitika, potengera zakudya zoyesedwa ndi zenizeni, ndikuwonetsetsa kuti mafuta ndi hydration zosankha zatha ndikugulidwa. Malangizo: Osayesa zakudya zatsopano m'masiku asanakwane mpikisano kapena tsiku la mpikisano, ngati mungathe kuzithandiza. Ikani zinthu zanu zonse ndi zovala tsiku lathunthu mpikisano usanachitike kuti muchotse zovuta zilizonse zomaliza. Kukonzekera bwino m'masiku otsogolera mpikisano kumakupangitsani kukhala pamalo abwino oti mukhale ndi nkhawa motsutsana ndi kudzimva kuti simukutha kudziletsa.

Ngati mukuyenda kapena kukwera mpikisano, izi ndizosavuta kuzichita kuposa kuchita. Chitani zomwe mungathe kuti mukhale okonzeka kwambiri: Nyamulani zida zowonjezera kuti mukhale okonzeka kuthamanga mumtundu uliwonse wanyengo. Fufuzani kuti ndi malo odyera ati omwe ali ndi menyu pafupi kwambiri ndi zomwe mungapangire kunyumba ndikuwonjezera pazakudya zomwe mumakonda. Chofunika koposa, kumbukirani kuti kukonzekera sikutsimikizira kuti zosayembekezereka sizingachitike. Ndipamene kuphatikiza kwa njira zisanuzi kumayamba. Pamene opitilira m'modzi atengeredwa kuzolowera, simudzakhala otengeka kwambiri mukachotsa kalipeti.

Yesani: Pangani mndandanda wa zinthu zomwe muyenera kukhala nazo patatsala masiku awiri mpikisano wotsatira usanachitike, kuphatikiza zida zamagetsi, kuzindikira zovala zotayidwa, ndikupeza masokosi omwe mumakonda. Mukakhala zofunikira, muzisamba ndikuyamba kugona msanga.

Pamapeto pake, chinsinsi chothetsera nkhawa isanakwane mpikisano ndi 1) kuvomereza kuti mwina zichitikabe ndi 2) kubwera pakuzindikira moona mtima kuti kukulitsa mphamvu zamaganizidwe ndi kulimba mtima ndikofunikira ku dongosolo lophunzitsira thupi. Mosiyana ndi maphunziro, komabe, kuzindikira kwamaganizidwe si sayansi yeniyeni. Kuti njira zisanu izi zikhale zogwira mtima, muyenera kudzidziwa bwino ngati wothamanga ndipo ngati munthu wokhalapo. Sewerani ndi machitidwewa, ndipo ngati mutsatira zomwe zimagwira ntchito, ndizotheka kuti mudzakhala odekha tsiku la mpikisano lisanafike, komanso nthawi ina pamene moyo utakuponyerani mandimu.

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