Momwe mungakhalire odekha mukapanikizika kuntchito? Kupanikizika ndi zenizeni ndipo nthawi zambiri kumakhala kosasintha. Tikapanikizika, ambirife timalephera kudziletsa, kuchita zinthu mwaukali, kapena kuchita zinthu zosayenera. Mwadzikumbutsa nthawi zambiri koma sizinathandize. Ndipo zomwe mungachite ndikusilira anthu omwe amakhala odekha komanso kuthana ndi mavuto popanda zolakwa zilizonse.
Nkhani yabwino ndiyakuti si zonse mwachibadwa, ambiri a iwo amadziphunzitsa kukhala odekha akapanikizika, momwemonso inu. Munkhaniyi, tikambirana njira 17 zokuthandizani kuti mukhale odekha mukapanikizika kuntchito.
M'ndandanda wazopezekamo
- Pezani Zowonongeka
- Werengani zambiri
- Yesetsani Kupuma Mozama
- Imwani Madzi Ambiri
- Ganizirani Bwino
- Khalani Otsimikiza
- Khazikani mtima pansi
- Sungani Patsogolo
- Ikani ndi Kusunga Malire
- Perekani Ntchito Zanu
- Konzani Zofunika Kwambiri Zanu
- Yesetsani Kusinkhasinkha
- Ganizirani za Zomwe Zilipo
- Pemphani Thandizo
- Chotsani Kupsinjika Malo Anu
- Pewani Kufuna Kuchita Zinthu Mwangwiro
- Dziwani zambiri za Stress Management
- Pansi Mizere
- FAQs
Limbikitsani Ogwira Ntchito Anu
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Pezani Zowonongeka
Kodi mungatani kuti mukhale chete mukapanikizika? Munthawi yotanganidwa kwambiri, mumafunikira nthawi yopuma. Sizikutanthauza kukhala ndi tchuthi lalitali ndi zotsalira zapamwamba, kumangopuma pang’ono nthawi zonse. Angakuthandizeni kutsitsimula maganizo anu ndi kuchepetsa nkhawa. Kuchoka kuntchito kwanu kapena kupsinjika kwa mphindi zingapo kumakhala kokwanira kuti mupatse ubongo wanu mwayi wokonzanso. Ndilo tanthawuzo loyamba la kukhala chete, kukupatsani nthawi yopuma kuti ubongo wanu uyambenso ndi kubwerera kuntchito zanu ndikuyang'ananso ndi mphamvu.
Werengani zambiri
Momwe mungakhalire bata mukapanikizika - Kuwerenga mabuku ambiri. “Kuŵerenga kungathenso kutsitsimula thupi lanu mwa kuchepetsa kugunda kwa mtima wanu ndi kuchepetsa kukanika kwa minofu yanu. Kafukufuku wa 2009 ku yunivesite ya Sussex adapeza kuti kuwerenga kumatha kuchepetsa nkhawa ndi 68%. Kuwerenga ndi imodzi mwamankhwala abwino kwambiri othana ndi nkhawa. Mwachitsanzo, powerenga nkhani zopeka, owerenga amatha kukhala ndi moyo wosiyanasiyana ndiyeno amakhala ofunitsitsa kumvetsetsa kapena kumvetsetsa bwino zomwe ena akuganiza komanso momwe akumvera.
Yesetsani Kupuma Mozama
Kodi mungatani kuti mukhale chete mukapanikizika? Imodzi mwa njira zochizira kwambiri zochepetsera kupsinjika ndi kupuma mozama. M'mbuyomu kupanga chisankho chilichonse kapena kulankhula mokweza, khalani ndi kamphindi kupuma, kupuma, kupuma mozama, ndi kupuma. Sizingakuwonongerani ndalama zambiri ngati mutayesa kupuma mozama kuti mukhazikike mtima pansi ndikupanga chisankho chosintha moyo wanu koma mutha kutaya zinthu zambiri ngati muchita zinthu mopupuluma mukuchita mantha, mantha, kapena kukwiya.
Imwani Madzi Ambiri
Calm Clinic idawulula kuti madzi akuwoneka kuti ali ndi zinthu zachilengedwe zokhazika mtima pansi. Kumwa madzi kumatha kukhazika mtima pansi malingaliro ndi thupi chifukwa thupi lathu likapeza madzi okwanira kumapangitsa kuti ubongo wathu ukhale wopanikizika. Chifukwa chake onetsetsani kuti mumanyamula botolo lamadzi tsiku lililonse kupita kuntchito kwanu kapena kutuluka, yomwe ilinso njira yolimbikitsira moyo wokhazikika.
Ganizirani Bwino
Mukakumana ndi zipsinjo ndi zovuta, khalani ndi malingaliro abwino komanso ziganizo. Sinthani malingaliro anu kuchoka pamalingaliro oyipa kapena odetsa nkhawa kupita ku malingaliro abwino. Ndilo chinsinsi chosinthira kupsinjika kukhala eustress. Mukapanikizika, mutha kuwona mipata yakukulira kapena kusintha moyo wanu.
Khalani Otsimikiza
Chochitika chachikulu cham'mbuyomu kapena kulephera komwe kwapangitsa kuti munthu asakhale ndi chidaliro ndi chimodzi mwa zifukwa zazikulu zomwe anthu sangakhazikike mtima pansi akapanikizika. Chotero, khulupirirani mwa inu nokha chifukwa chakuti mwaphunzira ndi kusintha kuchokera ku zolakwa zanu zakale, ndipo mwaphunzira mmene mungachitire ndi mikhalidwe yofananayo.
Khazikani mtima pansi
Kodi mungatani kuti mukhale chete mukapanikizika? Kudziletsa kwakukulu ndiko kuchita chipiriro. M’malo mokalipa ndi kudandaula, funani mtendere wamumtima pamene zinthu sizikuyenda mmene munkayembekezera. Komanso ndi njira yabwino kwambiri yokhalira ndi thanzi labwino m'maganizo. Makamaka ngati ndinu mtsogoleri, kuchita zinthu moleza mtima n’kopindulitsa kwambiri. Chifukwa ndi maziko omvetsera mwachidwi pamene mukukumana ndi mikangano kapena maganizo osiyana kuchokera kwa mamembala osiyanasiyana.
Sungani Patsogolo
Momwe mungakhalire bata mukapanikizika - Konzekeranitu. Chilichonse chikhoza kugwera m'mavuto ngati palibe mapulani omwe adakonzedwa kale. Mukakhala ndi ndondomeko yomveka bwino, mumayala maziko a chipambano ngakhale mutakumana ndi zokayikitsa. Chifukwa mumayembekezera zomwe zingakuyendereni bwino ndikuganizira njira zothetsera vuto lililonse silingagonjetse bata lanu.
Ikani ndi Kusunga Malire
Kukhazikitsa malire abwino kumamveka ngati nkhanza kwa munthu amene mukugwira naye ntchito poyamba, koma zimagwira ntchito kwa nthawi yayitali ndikuletsa mikangano ndi kukakamizidwa m'tsogolomu. Kukhazikitsa malire koyambirira kungapangitse ena kulemekeza malo anu ndi zinsinsi zanu, malingaliro anu, malingaliro, zosowa, ndi malingaliro anu. Mwachitsanzo, yesetsani kukana pamene simukufuna kuchita zinazake. Osatero kunyengerera pamene sikofunikira.
Perekani Ntchito Zanu
Kodi mungakhale bwanji odekha pokakamizidwa ndi atsogoleri? Kukhala mtsogoleri sikutanthauza kuti muyenera kugwira ntchito iliyonse. Kupanikizika nthawi zambiri kumabwera ndi ntchito yolemetsa. A mtsogoleri wabwino ayenera kukhala ndi luso lopereka ntchito kwa munthu woyenera komanso perekani zothandizira zoyenera. Gulu likakwaniritsa zolinga zomwe bungwe limakhazikitsa, mtsogoleriyo amakhalanso wopanda chitsenderezo.
Konzani Zofunika Kwambiri Zanu
Moyo ndi Ntchito zitha kukhala zolemetsa, makamaka ngati muyesera kuzinyamula zonse nthawi imodzi, kotero dziwani zomwe mumayika patsogolo pa nthawi inayake ndipo yang'anani pa kukhalapo. Monga Taylor Swift adanena, "Sankhani zomwe zili zanu kuti mugwire ndikusiya zina zonse". Osadzikakamiza kunyamula chilichonse nthawi imodzi
Yesetsani Kusinkhasinkha
Ndi ntchito yofunika kuyesa kuti mukhale chete mukapanikizika. Pambuyo pa milungu ingapo yosinkhasinkha, mukhoza kumva kupweteka kwa mutu pang'ono, ziphuphu zakumaso, ndi zilonda zam'mimba. Amakhulupirira kuti kusinkhasinkha kungathandize anthu kuchepetsa milingo ya cortisol, kuchepetsa kugunda kwa mtima, komanso kulimbikitsa bata.
Ganizirani za Zomwe Zilipo
Ngati mumathera nthawi yambiri mukudera nkhawa za tsogolo losadziwika bwino, mukhoza kuganiza mopambanitsa ndi kuyamba kupanikizika. M'malo mwake, yesani kuyang'ana pa mphindi yomwe ilipo ndikuwongolera mphamvu zanu ku ntchito yomwe muli nayo. Kuphatikiza apo, ndikofunikira kuchotsa zosokoneza zilizonse monga mafoni, makompyuta, kapena maimelo omwe angakuyeseni kuganizira zinthu zomwe sizofunikira.
Pemphani Thandizo
Momwe mungakhalire odekha popanikizika - "Mverani nzeru za omwe abwera patsogolo pathu", zimangotanthauza kupempha thandizo. Kuzindikira ndi kuvomereza kuti simuyenera kukumana ndi zovuta nokha ndi mbali yamphamvu yakukhala chete mukapanikizika. Atha kukhala alangizi, ogwira nawo ntchito, kapena anthu odziwa zambiri omwe adakumanapo ndi zovuta zofanana.
Chotsani Kupsinjika Malo Anu
Ndi angati aife amene timazindikira kuti chilengedwe chakunja chimakhudza kwambiri milingo ya zitsenderezo? Tengani nthawi kuti malo ogwirira ntchito akhale oyera komanso okonzedwa ndi desiki lomveka bwino komanso zida zochepa. Malo ogwirira ntchito aukhondo komanso okonzedwa bwino amatha kukhudza momwe mumamvera komanso malingaliro anu. Malo owoneka bwino amatha kudzutsa malingaliro abwino, kuchepetsa kupsinjika maganizo komanso kulimbikitsa malo omasuka.
Pewani Kufuna Kuchita Zinthu Mwangwiro
Monga mtsogoleri, mungakhulupirire kuti muyenera kukhala opanda cholakwa. Komabe, n’zosatheka kukhala wangwiro. Mukavomereza mfundo imeneyi mwachangu, m'pamenenso mumayamba kupanikizika kwambiri. M'malo moyesetsa kuchita zinthu mwangwiro, yang'anani pa kupita patsogolo ndi kuyesetsa kuchita bwino. Ngati mungathe kuzisiya, simudzatulukamo: Kufuna kuchita zinthu mwangwiro nthawi zambiri kumabweretsa kuzengereza, ndipo kuzengereza kumawonjezera kupsinjika kwanu.
Phunzirani Za Kuwongolera Kupsinjika
Palibe amene angapewe kukakamizidwa kuntchito-zimangochitika m'njira zosiyanasiyana, kwa katswiri aliyense wogwira ntchito, mosasamala kanthu za udindo, mbiri, udindo, zochitika, kapena jenda. Motero, onse ogwira ntchito ndi owalemba ntchito ayenera kuphunzira za kuthetsa kupsinjika maganizo. Makampani amatha kuyikamo ndalama kusamalira maganizo mapulogalamu ophunzitsira ogwira ntchito pamagulu onse. Kukhazikitsa Madongosolo Othandizira Ogwira Ntchito (EAPs) kutha kupatsa antchito mwayi wopeza upangiri, zothandizira zaumoyo, ndi maukonde othandizira.
Pansi Mizere
💡Kodi mungayendetse bwanji maphunziro owongolera kupsinjika kwa ogwira ntchito? Onani Chidwi chida chowonetsera kuti mutenge ma tempulo aulere, wopanga mafunso, gudumu la spinner, ndi zina zambiri.
Komanso Werengani
FAQs
Kodi ndingasiye bwanji kuchita mantha ndikapanikizika?
Kuti muleke kuchita mantha, mukhoza kuyamba kupuma mozama, kupita kokayenda, ndikudzizungulira nokha ndi anthu abwino, kuyesa kuyamikira, ndi kugona mokwanira.
N’chifukwa chiyani ndimachita mantha kwambiri ndikapanikizika?
Kumva mantha pansi pa kupanikizika ndi chizindikiro chodziwika bwino chifukwa thupi lathu limazindikira kupsinjika maganizo ndikuyesera kutumiza mpweya ku minofu yathu kuti tithandizire kuyankha.
Kodi ndingatani kuti ndithane ndi zovuta?
Ngati mukufuna kuthana ndi kupsinjika bwino, chinthu choyamba kuchita ndikumvetsetsa zitsenderezo zanu, ndipo ndi zifukwa zomwe zimayambitsa, kenako bwerani ndi mayankho. Koma zitengeni pang’onopang’ono ndipo vomerezani zinthu zomwe simungathe kuzisintha.
