Kudziyesa Payekha Kupsinjika Maganizo | Kodi Mukupsinjika Motani | 2024 Zikuoneka

Mukasiyidwa, kupsinjika kwakanthawi kumatha kuwononga thanzi lanu, mwakuthupi ndi m'maganizo. Kuzindikira kuchuluka kwa kupsinjika kumathandizira kutsogolera kasamalidwe popereka njira zoyenera zothandizira. Mukazindikira kuchuluka kwa kupsinjika, mutha kusintha njira zothanirana ndi zosowa zanu zenizeni, ndikuwonetsetsa kuti musamavutike kwambiri.

Malizitsani mayeso opanikizika omwe ali pansipa kuti mukonzekere njira yanu yotsatira.

Table ya zinthunzi

• Kodi Mayeso a Kupsinjika Maganizo Ndi Chiyani?
• The Perceived Stress Scale (PSS)
  • Zofunikira zazikulu za PSS
  • Mapulogalamu
  • sitingathe
• Mayeso Odziyesa Pawokha Kupsinjika Maganizo Pogwiritsa Ntchito PSS
  • Njira
  • Kulemba
  • Mulingo Wabwino Wopsinjika
  • Kodi Mayesowa Ndi Olondola?
  • Ndani Ayenera Kuyesa Awa?

Kodi Mayeso a Kupsinjika Maganizo Ndi Chiyani?

Chiyeso cha kupsinjika maganizo ndi chida kapena mafunso opangidwa kuti awone kuchuluka kwa nkhawa zomwe munthu akukumana nazo panopa. Amagwiritsidwa ntchito poyesa kuzama kwa kupsinjika kwa munthu, kuzindikira zomwe zimayambitsa kupsinjika, komanso kumvetsetsa momwe kupsinjika kumakhudzira moyo watsiku ndi tsiku komanso kukhala ndi moyo wabwino.

Nazi zina mwazofunikira pakuyesa kupsinjika:

• mtundu: Mayesowa nthawi zambiri amakhala ndi mafunso kapena ziganizo zingapo zomwe oyankha amayankha kapena kuvotera potengera zomwe adakumana nazo posachedwa. Mawonekedwe ake amatha kusiyana kuchokera pamafunso osavuta kupita ku kafukufuku wokwanira.
• Timasangalala: Mafunsowa amakhudza mbali zosiyanasiyana za moyo, kuphatikizapo ntchito, maubwenzi, thanzi, ndi zochita za tsiku ndi tsiku. Angafunse za zizindikiro za thupi la kupsinjika maganizo (monga mutu kapena vuto la kugona), zizindikiro zamaganizo (monga kuthedwa nzeru kapena kuda nkhawa), ndi zizindikiro za khalidwe (monga kusintha kwa kudya kapena kugona).
• Kulemba: Mayankho nthawi zambiri amaperekedwa m'njira yowerengera kuchuluka kwa nkhawa. Izi zitha kuphatikizira kuchuluka kwa manambala kapena dongosolo lomwe limagawa kupsinjika m'magulu osiyanasiyana, monga kutsika, kutsika, kapena kupsinjika kwambiri.
• cholinga: Cholinga chachikulu ndi kuthandiza anthu kuzindikira kuti ali ndi nkhawa. Kuzindikira kumeneku ndikofunikira kuti muthe kuchitapo kanthu kuti muchepetse kupsinjika bwino. Itha kukhalanso poyambira kukambirana ndi akatswiri azachipatala kapena othandizira.
• Mapulogalamu: Mayeso a Kupsinjika Maganizo amagwiritsidwa ntchito m'malo osiyanasiyana, kuphatikiza chisamaliro chaumoyo, upangiri, mapulogalamu aumoyo wapantchito, komanso kudziyesa wekha.

The Perceived Stress Scale (PSS)

The Perceived Stress Scale (PSS) ndi chida chomwe chimagwiritsidwa ntchito kwambiri poyesa malingaliro akupsinjika. Linapangidwa ndi akatswiri a zamaganizo Sheldon Cohen, Tom Kamarck, ndi Robin Mermelstein kumayambiriro kwa zaka za m'ma 1980. PSS idapangidwa kuti iwunike momwe mikhalidwe m'moyo wamunthu imawonedwa ngati yovutitsa.

Zofunikira zazikulu za PSS

PSS nthawi zambiri imakhala ndi mafunso (zinthu) zokhudzana ndi malingaliro ndi malingaliro m'mwezi watha. Ofunsidwa amawerengera chinthu chilichonse pa sikelo (mwachitsanzo, 0 = osafika pa 4 = nthawi zambiri), ndi zigoli zambiri zomwe zikuwonetsa kupsinjika kwakukulu. Pali mitundu ingapo ya PSS yokhala ndi zinthu zosiyanasiyana. Zodziwika kwambiri ndi masikelo azinthu 14, 10, ndi masikelo azinthu 4.

Mosiyana ndi zida zina zomwe zimayesa kupsinjika kwakanthawi, PSS imayesa kuchuluka komwe anthu amakhulupirira kuti miyoyo yawo yakhala yosayembekezereka, yosalamulirika, komanso yodzaza. Mulingowu umaphatikizapo mafunso okhudzana ndi mantha, kuchuluka kwa kukwiya, chidaliro pothana ndi mavuto amunthu, kudzimva kukhala pamwamba pa zinthu, komanso kuthekera kowongolera zokhumudwitsa m'moyo.

Mapulogalamu

PSS imagwiritsidwa ntchito pofufuza kuti amvetsetse mgwirizano pakati pa kupsinjika maganizo ndi zotsatira za thanzi. Amagwiritsidwanso ntchito m'chipatala kuti ayese ndikuyesa kupsinjika maganizo pokonzekera chithandizo.

• Kafukufuku wa Zaumoyo: PSS imathandiza pophunzira za ubale pakati pa kupsinjika maganizo ndi thanzi labwino, monga matenda a mtima, kapena matenda a maganizo, monga nkhawa ndi kuvutika maganizo.
• Kuwunika Kusintha kwa Moyo: Amagwiritsidwa ntchito pounika momwe kusintha kwa moyo, monga ntchito yatsopano kapena kutayika kwa wokondedwa, kumakhudzira msinkhu wa munthu wopsinjika maganizo.
• Kuyeza Kupsinjika Maganizo Pakapita Nthawi: PSS ikhoza kugwiritsidwa ntchito pazigawo zosiyanasiyana kuti muyese kusintha kwa milingo ya nkhawa pakapita nthawi.

sitingathe

PSS imayesa kupsinjika maganizo, komwe kumakhala kokhazikika. Anthu osiyanasiyana angaone mmene zinthu zilili m’njira yofanana, ndipo mayankho angakhudzidwe ndi maganizo awo, zimene zinawachitikira m’mbuyomu, ndiponso luso lopirira. Kudzidalira kumeneku kungapangitse kukhala kovuta kuyerekeza milingo ya kupsinjika pakati pa anthu osiyanasiyana moyenera.

Mlingo sungakhale wokwanira chifukwa cha kusiyana kwa chikhalidwe momwe kupsinjika kumazindikiridwa ndikufotokozedwa. Zomwe zimaonedwa kuti ndi zodetsa nkhawa kapena momwe kupsinjika maganizo kumafotokozedwera kungasiyane kwambiri pakati pa zikhalidwe, zomwe zingathe kusokoneza kulondola kwa chiwerengero cha anthu osiyanasiyana.

Mayeso Odziyesa Pawokha Kupsinjika Maganizo Pogwiritsa Ntchito PSS

Tengani kupsinjika kwa mulingo uwu kuti muwone kuchuluka kwa kupsinjika kwanu.

Njira

Pachiganizo chilichonse, sonyezani mmene munamvera kapena kuganiza mwanjira inayake mwezi watha. Gwiritsani ntchito sikelo iyi:

• 0 = Ayi
• 1 = Pafupifupi Ayi
• 2 = Nthawi zina
• 3 = Nthawi zambiri
• 4 = Nthawi zambiri

Malemba

M'mwezi watha, mwakhala ndi kangati...

1. wakhumudwa chifukwa cha zomwe zinachitika mosayembekezera?
2. mumaona kuti simungathe kulamulira zinthu zofunika pa moyo wanu?
3. amamva mantha ndi kupsinjika?
4. Kodi mumadziwa kuti mutha kuthana ndi mavuto anu?
5. munaona kuti zinthu zikuyenda momwe inu mukufunira?
6. mwapeza kuti simungathe kupirira zinthu zonse zomwe mumayenera kuchita?
7. mwatha kuletsa zokhumudwitsa pamoyo wanu?
8. munamva kuti muli pamwamba pa zinthu?
9. kukwiya chifukwa cha zinthu zomwe simunazilamulire?
10. munamva kuti mavuto akuwunjikana kwambiri kotero kuti simunathe kuwagonjetsa?

Kulemba

Kuti muwerengere zotsatira zanu kuchokera pamayeso a kupsinjika, onjezani manambala ogwirizana ndi mayankho anu pachinthu chilichonse.

Kutanthauzira Zotsatira Zanu:

• 0-13: Kupsinjika maganizo kochepa.
• 14-26: Kupanikizika kodziwikiratu. Nthawi zina mumakhumudwa koma mumatha kuthana ndi nkhawa.
• 27-40: Kupsyinjika kwakukulu. Nthawi zambiri mumakhala ndi nkhawa zomwe zingakhudze moyo wanu watsiku ndi tsiku.

Mulingo Wabwino Wopsinjika

Ndikofunikira kudziwa kuti kukhala ndi nkhawa ndikwabwinobwino ndipo kumatha kukhala kopindulitsa, chifukwa kumatha kulimbikitsa ndikuwongolera magwiridwe antchito. Komabe, mulingo woyenera wa kupsinjika ndi wocheperako, pakati pa 0 mpaka 26, pomwe sikukulepheretsani kupirira. Kupsyinjika kwakukulu komwe kumawoneka kuti kungafunike chisamaliro komanso kuthekera kopanga njira zabwino zothanirana ndi nkhawa kapena kufunafuna thandizo la akatswiri.

Kodi Mayesowa Ndi Olondola?

Chiyesochi chimapereka lingaliro lachidziwitso cha msinkhu wanu wopanikizika ndipo si chida chodziwira. Zapangidwa kuti zikupatseni zotsatira zoyipa zomwe zikuwonetsa kupsinjika kwanu. Sizikuwonetsa momwe kupsinjika kumakhudzira moyo wanu.

Ngati kupsinjika kwanu kukuwoneka kuti sikungatheke, ndikwabwino kukaonana ndi akatswiri azachipatala.

Ndani Ayenera Kuyesa Awa?

Kafukufuku wachidulewu wapangidwira anthu omwe akufuna kumvetsetsa bwino momwe akuvutikira panthawi yomwe akuyesedwa.

Mafunso omwe ali m'bukuli apangidwa kuti akuthandizeni kudziwa kukula kwa kupsinjika kwanu ndikuwunika ngati pakufunika kuchepetsa nkhawa zanu kapena kuganizira thandizo lachipatala kapena katswiri wamaganizidwe.

Kukulunga

Kuyesa kupsinjika kwa mulingo kumatha kukhala gawo lofunika kwambiri pazida zanu zowongolera kupsinjika. Kuwerengera ndi kugawa kupsinjika kwanu kumapereka poyambira poyambira kuthana ndi kuthana ndi kupsinjika kwanu moyenera. Zidziwitso zomwe mwapeza pamayeso oterowo zitha kukutsogolerani pakukhazikitsa njira zenizeni zogwirizana ndi zosowa zanu.

Kuphatikizira kuyesa kupsinjika muzochita zanu, pamodzi ndi zina machitidwe aukhondo, imapanga njira yokwanira yothetsera kupsinjika maganizo. Ndi njira yolimbikitsira yomwe sikuti imangothandiza kuchepetsa kupsinjika komwe kulipo komanso kulimbitsa mphamvu zolimbana ndi zovuta zamtsogolo. Kumbukirani, kuwongolera bwino kupsinjika si ntchito yanthawi imodzi, koma ndi njira yopitilira yodzidziwitsa nokha ndikuzolowera zovuta ndi zofuna za moyo.