Chifukwa Chake Kupsa Mtima Kuyenera Kutengedwa Mozama

Zamkati

• Kodi Kupsa Mtima N'kutani?
• Kodi Ndi Kutopa Kwambiri—Kapena Kungopsinjika Maganizo?
• Momwe Mungadziwire Pakatentha Kwambiri Kusanduka Kukhumudwa
• Mmene Mungapewere Kupsa Mtima Kwambiri
• Onaninso za

Ngati simunanyoze mawu akuti, "Ndatopa kwambiri," posachedwa, chabwino, muli ndi mwayi. Zakhala zodandaula wamba pafupifupi #humblebrag. Koma kodi ‘kupsa mtima’ n’chiyani kwenikweni? Mukudziwa bwanji ngati muli nacho, kapena ngati kugaya kwatsiku ndi tsiku kukungofikirani (aka, palibe chilichonse chomwe R&R sichingakonze)? Ndipo mumadziwa bwanji pamene mukuvutika maganizo kotheratu?

Apa, kufotokozera za ubale wapakati pa kupsinjika, kutopa, ndi kukhumudwa.

Kodi Kupsa Mtima N'kutani?

“Anthu amakonda kugwiritsa ntchito mawu oti ‘kutopa’ mwaufulu, koma kutopa kwenikweni ndi vuto lalikulu, losintha moyo chifukwa zikutanthauza kuti mwina simungathenso kugwira bwino ntchito yanu kapena simungapeze chisangalalo chilichonse mkati mwake,” akutero Rob Dobrenski. , Ph.D, katswiri wa zamaganizo wochokera ku New York yemwe amadziwika kwambiri ndi maganizo ndi nkhawa.

Akatswiri sanapezebe tanthauzo lomveka bwino la kutopa mpaka pano, koma nthawi zambiri amafotokozedwa ngati kutopa kwamalingaliro, m'maganizo ndi thupi komwe kumachitika chifukwa cha kupsinjika kwambiri komanso kwanthawi yayitali chifukwa cha ntchito. Kuphatikiza pa ntchito yanu kukhala yosakwanira bwino kapena kusagwira bwino ntchito kwanu, kutopa kungabwerenso chifukwa chosachita bwino, kupita patsogolo, kapena kukula pantchito, akutero Dobrenski.

Ndipo ngakhale lingaliroli lidayamba kuonekera m'ma 1970, limatsutsanabe ndipo silinatchulidwebe ngati chikhalidwe chodziwika bwino mu Bayibulo la zovuta zovomerezeka,Kusanthula ndi Buku Lophatikiza la Mavuto Amisala (DSM).

Kodi Ndi Kutopa Kwambiri—Kapena Kungopsinjika Maganizo?

Ngakhale kutopa kumatha kukhala chifukwa chakumangika kwambiri, sizofanana ndi kupsinjika kwambiri, malinga ndi Helpguide.org, mnzake wa Harvard Health Publications. Kupsinjika kumakupangitsani kumva kuti mukumva zambiri, koma kupsyinjika kumabweretsa zotsatira zina: Mutha kukhala "opanda pake, opanda chidwi, komanso osasamala."

Ngati mukuona kuti ndinu wofunika kutengera udindo wa ntchito ndi zipsinjo pansi pa ulamuliro, mwina ndi kupsinjika maganizo. Ngati mukusowa thandizo, mulibe chiyembekezo, komanso mulibe mphamvu? Ndikutopa kwambiri. Malinga ndi a Dobrenski, nayi njira yofulumira yodziwira ngati mwaloŵa m’gawo lotopa kwambiri: Ngati mupita kutchuthi kwa mlungu umodzi ndikupeza kuti mwawonjezeranso ndalama mukabwerera kuntchito, mwina simukuvutika ndi kutopa. Ngati mkati mwa maola kapena masiku mukumva chimodzimodzi? Ndizotheka kwambiri.

Momwe Mungadziwire Pakatentha Kwambiri Kusanduka Kukhumudwa

Ngati mukuganiza tanthauzo la kupsa mtima ndikumveka kofanana ndi kukhumudwa, simuli nokha. Izi ndizomwe kafukufuku waposachedwa mu International Journal of Kupsinjika Kwaumoyo ankafuna kudziwa. Zomwe ofufuza adapeza zinali zodabwitsa kwambiri: Mwa aphunzitsi 5,000, 90 peresenti omwe ofufuzawo adawazindikira kuti "atopa" adakumananso ndi njira zodziwira matenda ovutika maganizo. Ndipo chaka chatha, kafukufuku wofalitsidwa muZolemba pa Health Psychology (woyamba kunena za kuyerekeza kwa chizindikiro cha DSM pakati pa ogwira ntchito otenthedwa ndi odwala opsinjika) adapeza zizindikiro zambiri, kuphatikizapo kusintha kwa tulo, kutopa, ndi anhedonia-kulephera kupeza chisangalalo kuchokera kuzinthu zomwe nthawi zambiri zimakhala zosangalatsa.

Ngakhale zizindikiro zakukhumudwa komanso kutopa zitha kuwoneka zofananira, palinso kusiyana kwakukulu. Ngati mumangokhalira kunja kwa ofesi mukamachita zinthu zina, mwina mukutopa m'malo mokhumudwa, atero a David Hellerstein, MD, pulofesa wazachipatala ku Columbia University komanso wolemba Chiritsani Ubongo Wanu: Momwe Neuropsychiatry Yatsopano Ingakuthandizireni Kuti Muyambire Bwino Kupita Chabwino.Palinso mzere wosiyana pankhani ya chithandizo: Malangizo oti atope kwambiri angakhale kungopeza ntchito yatsopano, koma malo atsopano a muofesi kapena ntchito yosangalatsa sizingathandize munthu amene akuvutika maganizo kuti amve bwino, anatero Dr. Hellerstein.

Kusintha ntchito kungamveke kukhala kovuta, koma kuchira kutopa kumafunikira kusintha kwamakhalidwe - mwina pantchito yomwe muli nayo kale, kuchokera kuzinthu zina kunja kwa ntchitoyo, kapena kuchita ziwirizi, akutero Dobrebski. Ganizirani izi motere: "Ngati mukulephera kupanga benchi osindikiza ma mapaundi 200, muyenera kupeza wina kuti akuthandizeni kukweza, kapena kusintha kulemera kwake. Mukapitiliza kukankha, kumakhala kovuta kukulitsa kulemera kwake. chifukwa minofu yanu yatopa, "Dobrebski akufotokoza. Kupsa mtima kumayambiranso chimodzimodzi — mukamapewa kuthana ndi mavutowo, zimangowonjezereka. Ndipo ngati wina sangathe kuthawa vuto lake kapena kupeza mpumulo kunja kwa ntchito? Zimenezi zingawachititse kudwala matenda ovutika maganizo m’kupita kwa nthaŵi, anatero Dr. Hellerstein.

Mmene Mungapewere Kupsa Mtima Kwambiri

Chifukwa chakuti mukuyamba kumva kupsinjika kwenikweni sikukutanthauza kuti simungapewe kutsetsereka. "Njira yabwino kwambiri yothandizira kutopa ndi kupewa," akutero Dr. Hellerstein. Izi zikutanthauza kuti muziika patsogolo thanzi lanu lam'maganizo komanso thanzi lanu, ndikupitiliza kufunafuna zovuta zogwira ntchito. Nawa maupangiri angapo othana ndi nkhawa za tsiku ndi tsiku zomwe zingayambitse kutopa:

• Kuti mubwezeretse chidwi chanu pantchito, ndikofunikira kukhala wolimba mtima (osasokonezedwa ndi aukali), atero a Hellerstein. Izi zikutanthauza kupeza njira zofufuzira ntchito ndi ntchito zomwe zimakusangalatsani. (Yesani Njira 10 Zokhalira Osangalala Kuntchito Popanda Ntchito Zosintha)
• Ngakhale mutakhala kuti mulibe chidwi ndi ntchito monga momwe mungafunire, pezani chinthu chomwe mumachikonda kunja kwa ntchito, akutero Dobrenski.
• Kutopa ndi matenda opatsirana, choncho patalikirana ndi anzanu olakwika ndikupeza njira zolimbikitsira anzanu ogwira nawo ntchito, adalangiza Dr. Hellerstein. (Kodi Mukuvutika ndi Secondhand Stress?)
• Ndipo zowonadi, onetsetsani kuti mumaika patsogolo kugona, kudya bwino, ndi kuchita masewera olimbitsa thupi, a Hellerstein akuwonjezera.

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