Okuqukethwe
Ngokuvumelana nomsebenzi walo, Ibhodi Lokuhlela le-MedTvoiLokony lenza yonke imizamo yokuhlinzeka ngokuqukethwe kwezokwelapha okuthembekile okusekelwa ulwazi lwakamuva lwesayensi. Ifulegi elengeziwe elithi "Okuqukethwe Okuhloliwe" libonisa ukuthi i-athikili ibuyekezwe noma yabhalwa udokotela ngokuqondile. Lokhu kuqinisekisa okuyizinyathelo ezimbili: intatheli yezokwelapha kanye nodokotela basivumela ukuthi sinikeze okuqukethwe kwekhwalithi ephezulu ngokuhambisana nolwazi lwamanje lwezokwelapha.
Ukuzibophezela kwethu kule ndawo kuye kwathakaselwa, phakathi kokunye, yiNhlangano Yezintatheli Zezempilo, eyaklomelisa Ibhodi Lokuhlela le-MedTvoiLokony ngesihloko sokuhlonipha esithi Umfundisi Omkhulu.
Ukube kwakungeyena - ukhokho wakho ngabe wadliwa ibhere. Futhi ukube bekungeyena - mhlawumbe ngabe uphumelele ukuhlolwa kwakho kokushayela okokuqala. Ngikhuluma ngestress. Ukuze sihlanganise esikhundleni sokusehlula, isenzo sikaStresozaradni wukusisiza.
Yilwa noma ugijime
Ake sibuyele emuva. Kudala, ukucindezeleka kwenza ukuphila kwethu kwaba lula. Ngaphandle kwe-adrenaline, i-noradrenaline, ukushaya kwenhliziyo okuphakeme, ukuphefumula okusheshayo nabafundi abanwebekayo, ukhokho wethu wayengeke azingele i-moose. Futhi mhlawumbe wayengeke afafaze phambi kwebhere. Ukusabela “kwempi noma ukundiza” okuvela ngokuzenzakalelayo ngezikhathi zokwesaba bekulokhu kusiza umuntu ukuba abhekane nezingozi, kuhlanganise nezingozi ezibulalayo ezicashe ezweni langaphandle. Namuhla, ukucindezeleka, ngeshwa, kuyasikhubaza, kuthatha phansi ngesikhathi senkulumo yomphakathi futhi kusivimbela ukuba silale ebusuku. Abanye bazama ukuphela, abanye bafinyelela ibhokisi lika-ayisikhilimu noma ibhodlela lewayini.
Bambalwa abazindlayo, bafune usizo noma babhekane nezimo ezinzima. Isikhathi esiningi, siyazivalela thina senze sengathi konke kuhamba kahle. Sihlanganisa inkinga ekhula ngendlela engabekezeleleki. Futhi, ngokuphambene nalokho esivame ukukuzwa, sikudinga kakhulu ukucindezeleka! Nganoma isiphi isikhathi, ungase uzithole usesimweni esiyingozi esizokhishwa siphila ngenxa yempendulo yakho esheshayo, engokomzwelo. Ngaphezu kwalokho, ukucindezeleka kwenza ukuphila kwethu kuthakazelise. Ikuvumela ukuthi uzikhuthaze ukuthi wenze ngaphambi kokuhlolwa okubalulekile futhi ukhumbule isikhathi esingaphezu kwesonto lonke ngobusuku obubodwa. Ngaphandle kokujaha kwe-adrenaline, ukugxuma nge-bungee, ukuqwala izintaba noma izinsuku ezivamile zokungaboni kuzolahlekelwa ngokuphelele ukunambitheka nokukhanga kwakho.
Ukucindezeleka kwePole
Njengoba uDkt. Ewa Jarczewska-Gerc waseNyuvesi ye-SWP egcizelela: – Sonke sibhekana nezikhathi zokushuba, ukugcwala noma ubunzima ezimpilweni zethu. Okusenza sihluke kakhulu yindlela esibhekana ngayo nokucindezeleka. Izinhlobo zokuziphatha ezenziwa abantu zibanzi kakhulu. Singakhuluma ngezinhlobo ezintathu zokuziphatha: ukubhekana nenkinga, ukufuna ukusekelwa izihlobo noma ukubaleka. Ngeshwa, ukuzenza phambi kwethu kanye nomhlaba wonke ukuthi isimo esinzima akusho lutho ngokuvamile kuholela enkingeni ekhulayo kanye nobunzima obungapheli emkhakheni wemizwa nezenzo.
Ngokusho kocwaningo lwe-GFK Polonia "Izigxobo nokucindezeleka" - amaphesenti angu-98. kithi sibhekana nengcindezi ekuphileni kwansuku zonke, futhi cishe wonke umphenduli wesihlanu uphila ngaphansi kwengcindezi eqhubekayo. Isikhathi esiningi sikhathazeka ngempilo yangasese (46%) - ikakhulukazi izinkinga zezimali, ukugula komuntu esimthandayo, isabelomali, ukulungisa kanye nomthamo omkhulu wemisebenzi yasendlini. Ukugula kwengane nomthwalo wemisebenzi yasendlini kuvame ukukhulunywa ngabesifazane njengemithombo eyinhloko yokucindezeleka. Amaholide azayo nawo ayisici esicindezelayo kwabaningi bethu. Empilweni yethu yobungcweti, sibulawa umsebenzi ngaphansi kwengcindezi yesikhathi kanye nenhlangano yayo engafanele. Imiphumela engemihle esiyitholayo ukukhathala (78%), ukwesula (63%), ukusabela okungalawuleki (61%), ukuphazamiseka (60%), kanye nemiphumela emibi kakhulu (47%). Njalo i-Pole yesihlanu ayiboni imiphumela emihle yokucindezeleka nhlobo, futhi ngamaphesenti angu-13 kuphela. uhlola ikhono lakhe lokuzuza kulo ezingeni elihle noma elihle kakhulu. Ngenhlanhla, iningi lethu (abantu abangu-9/10) lifuna ukushintsha izingqondo zethu futhi sifunde ukuguqula ingcindezi ibe yinzuzo yethu.
NgokukaDkt. Ewa Jarczewska-Gerc waseNyuvesi ye-SWPS: – Ukushintsha umbono ube ngowakho kuzosiza ukuguqula ingcindezi ibe yisenzo esizoletha izinzuzo ngendlela yokuthola uthando, impumelelo yobungcweti kanye nokujulisa ubudlelwano nabantu. Umbuzo kuphela uwukuthi: kanjani ukwenza futhi kuphi ukuqala?
Iba "ngaphandle kokucindezeleka"
Ithikithi leqembu elithi "Stresozaradnych" lisezandleni zethu ngamunye. Yeka ukuthi sicindezeleka kangakanani ezimweni zansuku zonke kuphuma ohlelweni lwezinzwa. Kodwa lokhu akusho ukuthi abantu abane-reactivity ephezulu ekuvuseleleni, okugcizelelwe izinto ezincane, abakwazi ukushintsha indlela yabo. I-Predisposition yinto eyodwa, futhi ukusebenza ngokwakho kungenye. Inhloso yomkhankaso othi "Stresozaradni" ukukukhombisa ukuthi ungalawula kanjani ukucindezeleka futhi uyisebenzise ngezinhloso zakho. Ku-"stressomorphosis" into ebaluleke kakhulu umkhuba wansuku zonke, okungase kuhlanganise nokucabangela, ukuvuleka kwezenzakalo ezintsha, okuhlangenwe nakho noma izimo. Mhlawumbe abanye bethu kuzodingeka bashiye indawo yethu yokunethezeka futhi bavuleleke emhlabeni. Ucwaningo lubonisa ukuthi abantu abathanda izinselele futhi abazifaka engozini mancane amathuba okuba bathwale izindleko zokucindezeleka. Asibhekane nakho - ngeke kube lula. Ushintsho ngalunye ludinga umzamo, futhi kuzothatha isikhathi ukuthi sithuthukise izimpendulo ezifanele nokuziphatha. Kodwa-ke, umdlalo ulifanele ikhandlela, singathola isimo sengqondo esingcono, ukusebenza kahle esenzweni kanye nebanga leqiniso elimpunga.
Njengoba uDkt. Ewa Jarczewska-Gerc waseNyuvesi ye-SWPS ethi: - Isigaba sokuqala "se-stressomorphosis" yilokho okubizwa ngokuthi ukucabangela kwangaphambili. Kuhlanganisa nokuthi siqala ukubona ukuthi indlela esisabela ngayo kuze kube manje iyasishisa futhi isenza singajabuli, nakuba sisazivikela ekuthatheni isinqumo sokushintsha. Esigabeni esilandelayo - ukucabangela - sesivele sivuma thina kanye nezwe ukuthi indlela yamanje yokusabela ekucindezelekeni yayiyingozi kithi, futhi lolo shintsho aludingeki kuphela, kodwa futhi lungenzeka. Ukuthi isimo esithile sibheka njengenselele noma usongo kuxhomeke kakhulu kithi. Abacindezeli bazama ukubhekana nezinkinga ngendlela egxile emsebenzini futhi bazixazulule ngokuqhubekayo. Esigabeni sesithathu senqubo, sihlela izinguquko. Sinquma ukuthi yini ngempela okudingeka ithuthukiswe, sisebenzise izinqumo ezintsha futhi sibheke imiphumela yazo emihle. Kungaba ingxoxo eqotho nomqashi wakho noma umlingani wakho mayelana nokuthi yini osekunesikhathi eside ikuzwisa ubuhlungu. Noma isinqumo sokuyeka umsebenzi ozondwayo enkampanini bese uqala ibhizinisi lakho. Njengenjwayelo, ukungaguquguquki kuyisinqumo sempumelelo. Izinkinga ziyohlale zibuyela kithi, ngakho-ke izenzo zethu ngeke zibe yinto eyodwa. Kufanele zingene egazini lethu futhi zibe umkhuba.
Ithiyori ekusebenzeni
Ake sithi ungemuva kwesiteji sokucabangisisa nokucabangisisa. Ingabe ululungele ushintsho, kodwa uyazibuza ukuthi yini ezokusiza ukusabalalisa ukucindezeleka kwakho phezu kwamahlombe akho ehlombe? Ngeshwa, ayikho indlela yendawo yonke, ayikho iresiphi esebenza kuwo wonke umuntu. Ngamunye wethu kufanele azitholele indlela yakhe. Nazi ezinye iziphakamiso. Uma imbangela yokucindezeleka kuwuhlelo olubi lomsebenzi, funda ukuphatha isikhathi sakho. Futhi ulinganise izinhloso zakho. Akuyona yonke into ehlale ifezeka, kodwa ukudala uhlu lwezinto zokwenziwa ephepheni, ekhalendeni noma ocingweni kwandisa umkhiqizo. Bhala izinjongo zakho ngokulandelana okufanele, kusukela “kuma-mousse” abaluleke kakhulu kuye ezintweni lezo, njengoba u-Scarlett Ohara eshilo, ezingalinda. Awazi nokuthi kungakanani ukwaneliseka okuzokunikeza ngokuhlola izinto ezilandelayo. Bhala phansi eyodwa yazo manje futhi kungcono ukuyilahla - ISIKHATHI SOKUPHUMULA.
Kunamahora angu-24 kuphela ngosuku futhi kufanele uzitholele isikhashana ngaphandle komsebenzi. Awuyena umshini, futhi ukuphazamiseka kokujaha kwakho kwansuku zonke kuzokuvumela ukuthi ubone izinto eziningi ngebanga elikhulu. Ukuchitha isikhathi nomndeni nabangane kukunikeza umuzwa wokuba ngowakho kanye nokwamukelwa okusebenza kangcono kune-Xanax. Ngokufanayo, ukuvivinya umzimba njalo noma uthando. Ngokuzibandakanya emisebenzini eyintandokazi, sikhohlwa ngezinkinga futhi sinikeze umzimba isikhathi sokuvuselela. Indlela elula yokubhekana nokucindezeleka ukukhuluma. Kwabanye, kwanele ukuba bavume izinkathazo zabo futhi bazizwe bengcono ngokushesha. Abanye abakwazi ukuvula futhi bangase bazame ukubhala izinkinga ephepheni. Izazi zokusebenza kwengqondo zincoma le ndlela - kuvela ukuthi ukukhathazeka okubhalwe ephepheni kulula ukulawula nokusiza ukunciphisa amazinga okucindezeleka. Ungasebenzisa futhi amanye amasu engqondo njengokuzindla, i-hypnosis noma ukubona ngeso lengqondo. Ukuzivocavoca ukuphefumula kuyoba kuhle kakhulu ekubuyiseleni ibhalansi. Ngokulawula ukuhogela kanye nokukhipha umoya, sehlisa kalula izinga lokushuba kwangaphakathi.
I-cocoa esikhundleni samaphesenti
Noma yimuphi umqeqeshi womuntu uzokutshela ukuthi ukuqeqeshwa ngaphandle kokudla okufanele kanye nokwengeza akusebenzi kahle. Kuyafana “namasu okucindezeleka”. Futhi ukubhema, ukusetshenziswa kabi kotshwala, ukudla okungenampilo noma ukuntula ubuthongo kunciphisa izinga lokuzivikela kwengqondo. Ngakho-ke, uma ufuna ukulawula ukucindezeleka kwakho, tshala imali empilweni enempilo. Omunye wemiphumela emibi yokucindezeleka ukwanda kokulahlekelwa kwe-magnesium. Ngokulandelayo, ukuntula kwe-magnesium kwandisa amathuba okuba nengcindezi nokucindezeleka. Sinalokho okubizwa ngokuthi umbuthano ononya.
Ngenxa yalesi sizathu, ukudla okufanele kanye nokwengeza kungakusiza ukwenza ushintsho oluhle. Isidingo sansuku zonke se-magnesium kumuntu omdala singama-300-400 mg. Ngakho-ke, kufanelekile ukufaka imikhiqizo efana nembewu yethanga (100 g - 520 mg ye-magnesium), i-cocoa ebabayo (100 g - 420 mg ye-magnesium), ama-alimondi (100 g - 257 mg we-magnesium), ubhontshisi omhlophe (100 g - 169 mg we-magnesium) kumenyu yakho yansuku zonke. ), i-buckwheat (100 g - 218 mg ye-magnesium) nama-oat flakes (100 g - 129 mg we-magnesium). Ngeshwa, ngokuvamile senza yonke into ngenye indlela futhi sisebenzisa amaphesenti ukuze sinciphise imiphumela yokucindezeleka okungapheli. Ngempela, ukuphuza utshwala ngezikhathi ezithile kunciphisa ukungezwani, kodwa ngokuhamba kwesikhathi “ikhambi” liba yinkinga esikhundleni sokuba ikhambi. Kungani? Utshwala obuningi, njengokuxabana nomamazala noma iseshini ezayo, kuyisici esicindezelayo somzimba. Ngaphezu kwalokho, amaphesenti kanye nekhofi eliqinile elithi “after-oms” elihambisana nalo liyihlanza ngokuphumelelayo i-magnesium emzimbeni. "Ukuhlanza" ngemva kobusuku obude kuthatha amahora amaningi futhi kubonakale ku-hangover ebulalayo. Iziphetho: esikhundleni sobhiya wakusihlwa, finyelela ukhokho bese uqala endleleni ye-"stressomorphosis".
UDkt. Ewa Jarczewska-Ger – isazi sokusebenza kwengqondo eNyuvesi Yesayensi Yezenhlalakahle Nobuntu. Ugxile kakhulu kwi-psychology ye-motivation. Ubhekana nendaba yokuphumelela nokuphikelela esenzweni kanye nomthelela wokushukunyiswa kwengqondo ekusebenzeni kwemisebenzi. Ufunda ubudlelwano phakathi kwezinhlobo ezahlukene zokucabanga nokucabanga kanye nempumelelo kanye nokuphikelela esenzweni. ENyuvesi ye-SWPS, uqhuba isemina ye-master kanye namakilasi ku-psychology yemizwa kanye nogqozi, i-psychology yokuhluka komuntu ngamunye kanye nempilo yokuziphatha. Emsebenzini womfundisi wezemfundo, into ebaluleke kakhulu ukuthi kungenzeka ukudlulisa ulwazi, okuyisici esibalulekile ekuqondeni kangcono umhlaba.