Momwe 'Ntchito Yosatheka' Imakhudzira Kuda Nkhawa - ndi Zomwe Mungachite Pazomwezi

Zamkati

• Kodi 'ntchito yosatheka' ndi chiyani?
• Mzere pakati pa ulesi wabwinobwino ndi 'ntchito yosatheka'
• Ngakhale iwo omwe sanakumane ndi ntchito yosatheka iwowo atha kukhala ndi vuto lomvetsetsa, kutha kutchula zomwe ndikumva kwa ena kwakhala kochititsa chidwi kwambiri.
• Njira zothetsera ntchito yosatheka
• Kumapeto kwa tsikulo, ndikofunikira kudziwa kuti simuli kuti ndinu 'aulesi'

Anthu omwe ali ndi nkhawa amadziwa bwino zodabwitsazi. Ndiye mungatani?

Kodi mudayamba mwakhumudwapo ndi lingaliro lochita chinthu chomwe chikuwoneka chophweka kwambiri kuchita? Kodi pali ntchito yomwe yakulemetsani tsiku ndi tsiku, kukhalabe patsogolo pamalingaliro anu, koma simutha kubweretsa nokha kuti mumalize?

Kwa moyo wanga wonse mayankho a mafunso awa akhala inde, koma sindinathe kumvetsetsa chifukwa chake. Izi zinali zowonadi ngakhale nditadwala matenda amantha.

Zachidziwikire, kupitiliza ma meds ndikuphunzira njira zothanirana ndikuthandizira kudutsa gawolo. Koma nkhaniyi idapitilirabe popanda chifukwa. Idabwera ngati chinthu champhamvu kuposa ulesi. Ntchito zooneka ngati zazing'ono izi nthawi zina zimawoneka ngati zosatheka.

Kenako, chaka chatha, kumverera komwe sindimatha kumvetsetsa kunapatsidwa dzina lomwe limafotokoza ndendende momwe ndimamvera nthawi iliyonse ikamatuluka: ntchito yosatheka.

Kodi 'ntchito yosatheka' ndi chiyani?

Wopangidwa ndi M. Molly Backes pa Twitter mu 2018, mawuwa amafotokoza momwe zimamverera ngati ntchito ikuwoneka yosatheka kuichita, ngakhale itakhala yophweka bwanji. Ndiye, pakapita nthawi ndipo ntchitoyo imatha, kukakamizidwa kumakulirakulira pomwe kulephera kuzichita nthawi zambiri kumakhala.

"Ntchito zofunika kuchita zimakhala zochulukirapo, ndipo kudziimba mlandu komanso manyazi pantchito yosakwanira kumangopangitsa kuti ntchitoyi ikhale yayikulu komanso yovuta," Amanda Seavey, katswiri wazamisala wovomerezeka komanso woyambitsa Clarity Psychological Wellness, akuuza Healthline.

Ndiye, ndichifukwa chiyani anthu ena amakumana ndi ntchito yosatheka pomwe ena akhoza kudabwitsidwa ndi kukhalapo kwawo?

"Zimakhudzana ndi kusowa kolimbikitsana, zomwe ndizizindikiro komanso zoyipa za mankhwala opatsirana pogonana," Aimee Daramus, PsyD, akuuza Healthline.

"Mutha kupezanso zofananira, ngakhale pazifukwa zosiyanasiyana, mwa anthu omwe ali ndi zovulala muubongo, zopweteketsa mtima (kuphatikizapo PTSD), ndi matenda a dissociative, omwe amaphatikizapo kusokoneza kukumbukira komanso kudziwika," akutero Daramus. "Komabe, makamaka, ndi momwe anthu omwe ali ndi vuto la kukhumudwa amafotokozera zovuta kuti amakhala ndi ntchito zosavuta."

Mzere pakati pa ulesi wabwinobwino ndi 'ntchito yosatheka'

Ngati muli ngati momwe ndimakhalira nthawi yayitali pamoyo wanga, ndikukumana ndi izi osamvetsetsa chifukwa chake, ndizosavuta kudzidalira kapena kukhala waulesi chifukwa chosowa chidwi. Komabe ndikakumana ndi ntchito yosatheka, sikuti sindikufuna kuchita kanthu kapena sindingasokonezeke kuti ndichitepo kanthu.

M'malo mwake, mwachidule, zimamveka ngati kuchita chinthucho ndi chinthu chovuta kwambiri padziko lapansi. Umenewo si ulesi mwanjira iliyonse.

Monga Daramus akufotokozera, "Tonse tili ndi zinthu zomwe sitikufuna kuchita. Sitikuwakonda. Ntchito yosatheka ndiyosiyana. Mungafune kuti muchite. Mutha kuyiona yamtengo wapatali kapena ngakhale kusangalala nayo pomwe simuli opsinjika. Koma sungathe kudzuka. ”

Zitsanzo za ntchito yosatheka ikhoza kukhala kukhala ndi chikhumbo chofunitsitsa chipinda choyera koma mukumva kuti simungathe kuyala pabedi panu, kapena kudikirira makalata oti angobwera kungoyenda kubokosi la makalata kuti muwoneke motalika kwambiri ikangofika.

Kukula, makolo anga amandifunsa kuti ndichite zinthu monga kukonzekera nthawi ya dokotala kapena kutsuka mbale. Ndinalibe njira yolongosolera momwe zopemphazi zimamvekera nthawi zina.

Ngakhale iwo omwe sanakumane ndi ntchito yosatheka iwowo atha kukhala ndi vuto lomvetsetsa, kutha kutchula zomwe ndikumva kwa ena kwakhala kochititsa chidwi kwambiri.

Mowona mtima, komabe, kuthana ndi ntchito yosatheka kwakhala ndikudzimasula ndekha mlandu womwe ndimakhala nawo kale. Tsopano ndikutha kuwona izi ngati chizindikiro china cha matenda anga amisala - m'malo mokhala ngati chilema - chomwe chimandilola kuti ndizigwiritse ntchito mwanjira yatsopano, yoyendetsedwa ndi yankho.

Monga momwe zilili ndi chizindikiro chilichonse cha matenda amisala, pali njira zosiyanasiyana zomwe zitha kuthandizira. Zomwe zimagwirira ntchito munthu wina sizingagwirenso ntchito kwa wina.

Njira zothetsera ntchito yosatheka

Nawa maupangiri asanu ndi awiri omwe angakuthandizeni, malinga ndi Daramus:

1. Ngati mungathe, gawani m'magawo ang'onoang'ono. Ngati muli ndi pepala lolemba, lembani ndime imodzi kapena ziwiri pakadali pano, kapena ikani powerengetsera nthawi kwakanthawi. Mutha kupanga zochuluka modabwitsa mumphindi ziwiri.
2. Phatikizani ndi china chosangalatsa. Sewerani nyimbo ndikumayimba kwinaku mukutsuka mano, kapena kuyimbira foni mukukumana ndi chiweto.
3. Dzipindulitseni pambuyo pake. Pangani Netflix kukhala mphotho yakukonzekera kwakanthawi kochepa.
4. Ngati mumakonda kusangalala ndi ntchito yosatheka, khalani kanthawi ndikuyesera kukumbukira momwe zimakhalira kuti mumakonda. Kodi thupi lanu limamva bwanji? Kodi malingaliro anu anali otani pamenepo? Kodi zidamveka bwanji m'maganizo? Onani ngati mungayambire pang'ono kumverera musanayese kuchita.
5. Choipa ndi chiyani chomwe chingachitike ngati mungachilole lero? Nthawi zina kuyala kama kumamveka bwino chifukwa kumawoneka koyera komanso kokongola. Nthawi zina, zimathandizanso kuzindikira kuti kufunika kwako monga munthu sikumangirizidwa pakupanga kama.
6. Lipira wina kuti achite ntchito, kapena kugulitsa ntchito ndi wina. Ngati simungathe kupita kukagula, kodi mungakumane ndi golosale? Kodi mungasinthe ntchito yapa mlungu ndi wokhala naye chipinda?
7. Funsani thandizo. Kukhala ndi munthu amene amakupangitsani kuti muzicheza mukamachita izi, ngakhale zitakhala pafoni, zimatha kusintha. Izi zandithandizadi pankhani yopanga zinthu monga mbale kapena kuchapa. Muthanso kufunafuna chithandizo cha wochiritsa kapena bwenzi lapamtima.

“Yesetsani kuti muchepetse ntchitoyo pang'onopang'ono. Gwiritsani ntchito mawu olimbikitsa m'malo moweruza nokha. Patsani dzina [thanzi lanu la m'maganizo] dzina ndikuzizindikira likakhudza moyo wanu, "akutero Seavey.

Muthanso kuyesa "Masewera Osatheka" omwe Steve Hayes, PhD, amafotokoza mu Psychology Today: Zindikirani kukana kwanu kwamkati, kumva kusapeza bwino, kenako kuchitapo kanthu mwachangu. Pofuna chitonthozo, kungakhale kothandiza kuyesa izi pazinthu zazing'ono poyamba musanayesere motsutsana ndi chinthu chosatheka.

Kumapeto kwa tsikulo, ndikofunikira kudziwa kuti simuli kuti ndinu 'aulesi'

"Kukhala wokoma mtima ndi wachifundo kwa iwe wekha komanso zomwe umakumana nazo ndikofunikira," akutero Seavey. "Samalani kuti musadziimbe mlandu komanso kudzidzudzula, zomwe zimapangitsa kuti ntchitoyi ikhale yovuta kwambiri."

"Mwanjira ina, [kumbukirani kuti] vuto si inu, ndiye [matenda amisala]," akuwonjezera.

Masiku ena atha kukhala osavuta kuthana nawo kuposa ena, koma kukhala ndi dzina lake ndikudziwa kuti simuli nokha - chabwino, izi zimapangitsa kuti zizimveka pang'ono.

Sarah Fielding ndi wolemba ku New York City. Zolemba zake zawonekera ku Bustle, Insider, Men's Health, HuffPost, Nylon, ndi OZY komwe amalemba chilungamo chachitukuko, thanzi lamaganizidwe, thanzi, maulendo, maubale, zosangalatsa, mafashoni ndi chakudya.