Kugwira Ntchito Kunyumba ndi Kukhumudwa

Zamkati

• Kodi ndine wokhumudwa kapena wokhumudwa?
• Kodi kugwira ntchito kunyumba kumayambitsa kukhumudwa?
• Ikhoza kuwonjezera nkhawa kwa anthu ena
• Zinthu 5 zoyenera kuchita kuti muchepetse kukhumudwa mukamagwira ntchito kunyumba
• 1. Itanani mnzanu
• 2. Lembani zolinga zanu
• Kodi ndingapeze kuti zambiri?
• Mapulogalamu osinkhasinkha
• NAMI Thandizo
• Zida za ADAA
• Kodi kuvutika maganizo ndi chiyani?
• Momwe mungapiririre
• Kutenga

Tikukhala mu nthawi yomwe ambiri a ife timachita zomwe mibadwo yam'mbuyo sinathe: kugwira ntchito kunyumba.

Chifukwa cha intaneti, ambiri a ife timatha (ndipo nthawi zina timafunika) kugwira ntchito zathu zamasiku kutali, zomwe zimatchedwanso telework. Koma kodi izi zitha kukhala zochuluka kwambiri kuti sitingathe kuzichita? Kodi kukhumudwa kuli pachiwopsezo cha omwe akutali?

Tiyeni tiwone bwino mayankho a mafunso awa, komanso zomwe mungachite kuti mukhale ndi thanzi labwino.

Kodi ndine wokhumudwa kapena wokhumudwa?

Kukhala wachisoni ndi gawo labwinobwino la moyo. Zitha kubwera chifukwa cha chilengedwe.

Ngati mudakumana ndi kusintha kwakukulu m'moyo wanu, monga kutha kwa chibwenzi, mwachitsanzo, ndizomveka kuti mukhale achisoni. Ngakhale kukhumudwa kumatha kukhala kukhumudwa, ndikofunikira kumvetsetsa kuti kukhumudwa ndimatenda amisala.

Zigawo zakukhumudwa kwakukulu zimatha masabata osachepera 2 nthawi imodzi. Ngakhale kuti zinthu zomvetsa chisoni zachilengedwe zingawachititse, zitha kuwoneka ngati zabwera.

Ngati malingaliro anu ayamba kusokoneza moyo wanu watsiku ndi tsiku, mutha kukhala kuti mukuyamba kukhumudwa. Katswiri wazachipatala amatha kukuthandizani kuti mupeze matenda olondola ndikuwunika njira zingapo zamankhwala.

Kodi kugwira ntchito kunyumba kumayambitsa kukhumudwa?

Ponena kuti kugwira ntchito kutali ndi komwe kumayambitsa kukhumudwa kwa ogwira ntchito, zotsatira zake ndizosakanikirana.

Ikhoza kuwonjezera nkhawa kwa anthu ena

Lipoti la 2017 lochokera ku European Foundation for the Improvement of Living and Working Conditions lati 41% ya anthu akumidzi akuti amakhala ndi nkhawa zambiri poyerekeza ndi 25% ya anzawo omwe amagwira ntchito muofesi.

Kupsinjika kwamaganizidwe kumatha kukhudza kukhumudwa. Izi zikunenedwa, pali umboni wochepa womwe umalumikiza mwachindunji ntchito yakutali ndi kukhumudwa.

Zinthu 5 zoyenera kuchita kuti muchepetse kukhumudwa mukamagwira ntchito kunyumba

Choyamba, kuvomereza kuti ndizovuta. Kugwira ntchito kunyumba kumakhala kovuta. Ili ndi zovuta komanso zopindulitsa pamikhalidwe yanthawi zonse, osatinso nthawi yamavuto apadera monga mliri.

1. Itanani mnzanu

Muthanso kukhala ndi mnzanu wolemba uthenga wonena za tsiku lawo ndikulitumiza. Ndipo inunso mungachite chimodzimodzi.

Lankhulani pafoni kapena kudzera pa intaneti pa intaneti. Kungomva mawu a mnzanu kapena wachibale wanu kumatha kukuthandizani kuti muzimva kulumikizana kwambiri komanso kucheza nawo, komanso kuti muchepetse kudzipatula.

2. Lembani zolinga zanu

Matenda okhumudwa amatha kusokoneza zokolola zanu, makamaka ngati mukugwira ntchito kunyumba. Kukhala ndi mndandanda wazolinga zomwe mungayeze patsogolo panu kungakuthandizeni kuwona zomwe mukufuna kukwaniritsa.

Kodi ndingapeze kuti zambiri?

Pali zinthu zambiri zomwe zimapezeka kwa anthu omwe akumva kuti atha kukhala ndi vuto lakukhumudwa, kapena omwe amangofuna kudziwa zambiri zathanzi lawo komanso thanzi lawo.

Mapulogalamu osinkhasinkha

Ngati mukufuna njira yodzilimbikitsira nokha ndi chizolowezi chanu chogwirira ntchito kunyumba, mapulogalamu osinkhasinkha amatha kukupatsani nthawi kuti muthe kukonzanso kapena kukhazikitsa zizolowezi zatsopano.

Headspace ndi pulogalamu yotchuka yosinkhasinkha. Amapereka zigawo zazifupi mulaibulale yaulere yogona komanso kusinkhasinkha koyambirira.

Kusinkhasinkha kumatha kutipangitsa kukhala ndi nkhawa komanso kukhumudwa.

Kuphatikiza pa mapulogalamu osinkhasinkha, palinso mapulogalamu omwe amayang'ana kwambiri pazolimbikitsa.

NAMI Thandizo

National Alliance on Mental Illness (NAMI) ku United States imapereka zambiri kwaulere, zolondola, komanso zaposachedwa pankhani yothandizira zaumoyo. Amaperekanso zotumizira othandizira.

Kuti mulumikizane ndi NAMI, awaimbireni foni ku 800-950-6264 kapena imelo pa [email protected].

Zida za ADAA

Anxiety and Depression Association of America (ADAA) ilinso ndi zinthu zambiri patsamba lawo, komanso zowona zazinthu zonse kuyambira pazizindikiro zakukhumudwa mpaka kuyezetsa matenda amisala. Amaperekanso tsamba lawo m'zinenero zosiyanasiyana.

Kodi kuvutika maganizo ndi chiyani?

Pafupifupi munthu m'modzi mwa anthu 15 aliwonse amakhudzidwa ndi kukhumudwa chaka chilichonse, malinga ndi American Psychiatric Association (APA).

Matenda okhumudwa ndichinthu chofala koma chowopsa m'maganizo chomwe chimakhudza momwe mumamvera, kuganiza, komanso kuchita.

Anthu omwe ali ndi vuto la kukhumudwa amatha kukhala achisoni komanso osachita chidwi ndi zinthu zomwe anali nazo kale. Pamapeto pake, izi zitha kukhudza kuthekera kwawo kugwira ntchito. APA ikuyerekeza kuti m'modzi mwa anthu asanu ndi m'modzi adzakumana ndi mavuto nthawi ina m'miyoyo yawo.

Zina mwazizindikiro zodziwika bwino zakukhumudwa ndi izi:

• kutaya mphamvu
• wokhumudwa
• kuvuta kugona kapena kugona mopitirira muyeso
• kusintha kwa njala

Matendawa amabwera pambuyo poti matenda apitilira milungu iwiri.

Momwe mungapiririre

Njira zochizira kukhumudwa zimachokera ku mitundu ya mankhwala mpaka mankhwala. Mlandu uliwonse ndi wosiyana.

Mukakhala kuti muli ndi vuto la kukhumudwa, mupeza kuti mitundu ingapo yamankhwala imagwira ntchito osati imodzi. Katswiri wazachipatala amatha kukuthandizani kuti mupeze zomwe zikukuyenderani bwino.

Kutenga

Kukhala ndi mwayi wogwira ntchito kunyumba ndichinthu chomwe anthu ambiri amasangalala nacho, koma ndikofunikira kukumbukira kuti si cha aliyense.

M'kupita kwanthawi, mudzawona kuti mumagwira ntchito bwino mukakhala ndi anzanu pamalo ochezera. Zili ndi inu kuti mudziwe zomwe zingakuthandizeni kwambiri kuti mukhale ndi thanzi labwino.

Kumbukirani kuti pali zambiri kapena palibe zomwe zimagwirizanitsa ntchito zakutali ndi chitukuko cha kukhumudwa.

Katswiri wazachipatala atha kukuthandizani kudziwa ngati mukumva zachisoni kapena kukhumudwa ndikupezerani chisamaliro chomwe mukufuna. Kumbukirani, kupeza chithandizo ndikofunikira: Anthu ambiri omwe ali ndi vuto la kupsinjika komwe amalandira chithandizo amakhala ndi moyo wathanzi.