Pali zambiri zoti zitsindike m'dziko lamasiku ano lothamanga kwambiri. Kuchokera pazovuta za ntchito ndi kulumikizana kosalekeza kwa digito mpaka kuwongolera maubwenzi amunthu ndi zoyembekeza za anthu, magwero a nkhawa akuwoneka kuti akuchulukirachulukira.
Kupsinjika maganizo kwafala ponseponse, kumakambidwa kaŵirikaŵiri koma sikumazimvetsetsa bwino. Ndiye, kupsinjika mu psychology ndi chiyani? Kodi zizindikiro zake ndi momwe mungathanirane nazo?
Table ya zinthunzi
- Kodi Stress mu Psychology ndi chiyani?
- Zotsatira za Kupsinjika Maganizo
- Zizindikiro Zodziwira Kupsinjika Maganizo Moyambirira
- Kodi Mungasamalire Bwanji Kupsinjika Maganizo?
Kodi Stress mu Psychology ndi chiyani?
Mu psychology, kupsyinjika kumatanthauzidwa ngati kuyankha kwa thupi ku zofuna kapena zovuta zilizonse zomwe zimasokoneza kusamvana kwabwino kwa munthu. Ndi momwe ubongo ndi thupi zimayankhira pa zofuna zilizonse, osati zochitika zoipa monga zowawa kapena zoopsa, komanso kusintha kwabwino monga kukwezedwa kapena ubale watsopano.
Kupsinjika maganizo kumaphatikizapo kuyanjana kovuta pakati pa malingaliro ndi thupi. Mukakumana ndi zovuta, thupi limatulutsa mahomoni opsinjika maganizo monga adrenaline ndi cortisol. Kuyankha kumeneku kumawonjezera kugunda kwa mtima, kumakweza kuthamanga kwa magazi, komanso kumawonjezera mphamvu zamagetsi. Ngakhale kuti izi zingakhale zopindulitsa pakanthawi kochepa, kuthandizira kuthana ndi zovuta zomwe zingakhale zowopsa, kupsinjika kwakanthawi kumatha kubweretsa zovuta zazikulu zaumoyo.
Kupsinjika mu psychology nthawi zambiri kumagawidwa m'mitundu iwiri:
- Eustress: 'Kupsinjika kwabwino', kupsinjika komwe kumalimbikitsa ndikuyika mphamvu, monga chisangalalo chisanachitike chochitika chachikulu kapena kupsinjika komwe kumabweretsa zokolola.
- Tsoka: The 'negative stress', mtundu wa kupsyinjika kosalekeza, kosalekeza komwe kumamveka mochulukira komanso kosalamulirika, zomwe zimayambitsa kutopa, mavuto a thanzi, ndi kuchepa kwa ntchito.
M'maganizo, kupsinjika kumalumikizidwanso ndi kuzindikira. Mmene munthu amaonera zinthu zimakhudza kwambiri ngati vutolo lidzakhala lodetsa nkhawa. Chifukwa chake, njira zamaganizidwe nthawi zambiri zimayang'ana pakusintha malingaliro ndi mayankho kuzinthu zomwe zingakhale zovuta, kuphatikiza kulimbikitsa kumasuka komanso kuchepetsa nkhawa.
Zotsatira za Kupsinjika Maganizo
Kupanikizika ndizovuta. Ikakhala yosachiritsika, chiyambukiro chake chimakhala chachikulu kwambiri ndipo chimakhudza mbali zosiyanasiyana za moyo wa munthu. Nawa madera ena omwe kupsinjika maganizo kumatha kukhala ndi zotsatirapo zazikulu:
- Thupi la thanzi: Kuwonjezeka kwa chiopsezo cha matenda a mtima, kuthamanga kwa magazi, ndi shuga. Kupsinjika maganizo kungayambitsenso mutu, kukanika kwa minofu kapena kupweteka, kutopa, ndi kukhumudwa m'mimba. M’kupita kwa nthaŵi, ukhoza kufooketsa chitetezo cha m’thupi, kupangitsa thupi kukhala lotengeka kwambiri ndi matenda ndi matenda.
- Health Mental: Kupsyinjika kwanthawi yayitali kumathandizira kwambiri pazovuta zamaganizidwe monga nkhawa ndi kukhumudwa.
- Mwachidziwitso Functioning: Kupsinjika maganizo kungayambitse mavuto a kukumbukira, kuika maganizo, ndi kupanga zisankho. Zingayambitse kuchepa kwa zokolola ndi kuchita bwino kuntchito kapena kusukulu ndipo zingasokoneze kulingalira ndi kupanga zisankho.
- Ubwino Wamalingaliro: Kupsyinjika kwakukulu kungayambitse zizindikiro zamaganizo monga kukwiya, kukhumudwa, kukhumudwa, komanso kudzimva kukhala wotopa. Zingayambitse kutopa maganizo kapena dzanzi.
- Kusintha kwa Makhalidwe: Kupsyinjika mumaganizo kungayambitse kusintha kwa khalidwe, monga kumwa mowa kwambiri, kugwiritsa ntchito mankhwala osokoneza bongo, kapena fodya, kusintha kwa kugona, ndi vuto la kudya (mwina kudya kwambiri kapena kusadya mokwanira). Zingayambitsenso kusiya kucheza ndi anthu komanso kuchepetsa kuchita nawo zinthu zomwe poyamba zinali zosangalatsa.
- ubale: Kupsinjika maganizo kumatha kusokoneza ubale waumwini ndi wantchito. Zingayambitse mikangano yowonjezereka, kuchepetsa kulankhulana bwino, ndi zovuta kuti mukhale ndi ubale wabwino ndi wothandizira.
- Ntchito Magwiridwe: Kuntchito, kupsinjika kumatha kuchepetsa luso lokhazikika komanso lingaliro lakuchitapo kanthu, kuchepetsa zokolola.
- Zokhudza Nthawi Yaitali: M’kupita kwa nthaŵi, kupsinjika maganizo kosatha kungayambitse matenda aakulu monga sitiroko, kunenepa kwambiri, ndi matenda a maganizo, ndipo kungakhudze kwambiri kutalika kwa moyo.
Zizindikiro Zodziwira Kupsinjika Maganizo Moyambirira
Kupsinjika maganizo kumawonekera mosiyana muzochitika zosiyanasiyana. Zizindikiro zake zimasiyananso ndi zomwe zimayambitsa. Komabe, pali zizindikiro zingapo zofotokozera kapena zizindikiro zazikulu zomwe ziyenera kusamala:
Zizindikiro Zathupi
Zizindikiro zakuthupi za kupsinjika ndi momwe thupi limayankhira ku ziwopsezo zomwe tikuziganizira kapena zomwe akufuna ndipo zimatha kusiyanasiyana pakati pa anthu. Zodziwika bwino ndi izi:
- litsipa: Kupweteka kwamutu pafupipafupi kapena mutu waching'alang'ala.
- Kuthamanga kwa Minofu kapena Kupweteka: Makamaka pakhosi, mapewa, kapena kumbuyo.
- kutopa: Kutopa komanso kutopa nthawi zambiri.
- Kusokonezeka Kwa kugona: Kuvutika kugwa kapena kugona, kapena kugona kwambiri.
- Nkhani Zam'mimba: Kukhumudwa m’mimba, nseru, kapena kusintha kwa chikhumbo cha kudya.
- Kudwala pafupipafupi: Kuchepa mphamvu kwa chitetezo cha m’thupi kumabweretsa chimfine kapena matenda.
Zizindikiro Zam'maganizo
Zizindikiro zomveka bwino zama psyche za kupsinjika maganizo ndizo:
- Kukhumudwa kapena Kukwiya: Kusinthasintha kwa mtima msanga kapena kupsa mtima pang’ono.
- Kukhumudwa Kwambiri: Kudzimva kuti mukulephera kuchita zinthu zofunika pamoyo wanu.
- Nkhawa kapena Nkhawa: Kudandaula kosalekeza komanso kusakhazikika.
- Kupsinjika Maganizo kapena Kusasangalala Kwambiri: Kukhumudwa, kutaya chidwi pa moyo.
Zizindikiro Zachidziwitso
Kupsinjika kwakanthawi mu psychology kumabweretsanso zovuta zosiyanasiyana zamalingaliro. Zizindikiro zimaphatikizapo:
- Kuvuta Kuyikirapo: Kuvutikira kuyang'ana ndikukhalabe pa ntchito.
- Mavuto Akukumbukira: Kuyiwala ntchito kapena nthawi.
- Kudandaula Kokhazikika: Kulephera kusiya kudera nkhawa zinthu zosiyanasiyana.
- Maganizo Olakwika: Kusaganizira bwino za moyo ndi zam’tsogolo.
Zizindikiro Za Khalidwe
Kulimbana ndi kupsinjika maganizo kungachititse munthu kusintha zinthu zosiyanasiyana. Zizindikiro za kupsinjika maganizo zimatha kudziwika mwa:
- Kusintha kwa Chilakolako: Kudya kwambiri kapena pang’ono.
- Kuzengereza ndi Kupewa Maudindo: Kuchedwetsa ntchito kapena maudindo.
- Kuchulukitsa Kugwiritsa Ntchito Stimulant: Kudalira zinthu kuti mupumule.
- Makhalidwe Amanjenje: Kuluma misomali, kugwedezeka, kapena kuyendayenda.
Zizindikiro Zakuntchito
Kupsyinjika kokhudzana ndi ntchito kukuchulukirachulukira m'dera lathu. Zizindikiro zodziwika bwino za izi ndi:
- Kuchepetsa Kupanga: Kulephera kumaliza ntchito monga mwachizolowezi.
- Kuchotsa: Kusowa chidwi kapena kutsekereza ntchito.
- Kulimbana ndi Anzanu: Kuwonjezeka kwa mikangano kapena mikangano kuntchito.
- Kusowa ntchito: Kutenga masiku ochulukirapo kuntchito chifukwa cha zovuta zokhudzana ndi nkhawa.
Kodi Mungasamalire Bwanji Kupsinjika Maganizo?
Kuwongolera milingo yakupsinjika kumafuna njira yaumwini. monga mphamvu ya njira zochepetsera nkhawa zimatha kusiyana kwambiri ndi munthu. Zomwe zimatsimikizira kukhala zolimbikitsa kwambiri kwa munthu wina sizingakhale ndi zotsatirapo kwa wina. Kuphatikiza apo, zovuta zosiyanasiyana zimafuna njira zoyenera zochizira.
Umu ndi momwe mungasinthire njira yanu yothanirana ndi nkhawa kuti igwirizane ndi zosowa zanu zapadera:
- Zindikirani Zomwe Zimayambitsa Kupsinjika Maganizo: Samalirani kwambiri zochitika, anthu, kapena ntchito zomwe zimakweza kupsinjika kwanu. Kumvetsetsa uku kudzakuthandizani kukonza njira zanu kuti muthe kuthana ndi zoyambitsa izi. Ngati mukupeza kuti ndizovuta kuthetsa kupsinjika maganizo nokha, ganizirani kupeza chithandizo kuchokera kwa katswiri wa zamaganizo. Gawo la chithandizo nthawi zambiri limakhala lothandiza.
- Yesani ndi Njira Zosiyanasiyana: Yesani zosiyanasiyana njira zochepetsera nkhawa kuti muwone zomwe zikugwirizana ndi inu. Izi zitha kukhala kuchokera kuzinthu zolimbitsa thupi monga kuthamanga kapena kusambira kupita kuzinthu zamaganizidwe monga kusinkhasinkha kapena kulemba. Pambuyo poyesa njira zosiyanasiyana, khalani ndi nthawi yoganizira za njira zomwe mumazipeza zothandiza kwambiri. Onani momwe njira iliyonse imakhudzira momwe mumamvera, mphamvu zanu, komanso moyo wanu wonse.
- Phatikizani Njira muzochita zanu: Mukazindikira njira zomwe zimakuyenderani bwino, ziphatikizeni muzochita zanu zatsiku ndi tsiku kapena mlungu uliwonse. Kukhazikika ndikofunikira pakuwongolera kupsinjika bwino.
- Sinthani Monga Mukufunikira: Khalani okonzeka kusintha njira zanu zochepetsera nkhawa pakapita nthawi. Pamene moyo wanu umasintha, momwemonso zovuta zanu ndi njira zomwe muyenera kuzichitira.
- Kusamalitsa Ndikofunikira: Dongosolo lanu lothana ndi nkhawa liyenera kukhala lolemetsa kapena lolemetsa. M'kupita kwa nthawi, yesetsani kukhala ndi malire omwe amaphatikizapo kuthetsa kupsinjika maganizo m'moyo wanu popanda kuwonjezera kupsinjika maganizo.
Kukulunga Izo!
Kupsyinjika kwasanduka thanzi mliri m'zaka za zana la 21, chifukwa cha kufalikira kwake pazinthu zosiyanasiyana za moyo ndi moyo wabwino. Kupsinjika kwakukulu kwanthawi zonse kumalumikizidwa ndi zovuta zambiri zaumoyo, monga matenda amtima, matenda oopsa, komanso kufooka kwa chitetezo chamthupi. Umoyo wamaganizo umakhudzidwanso chimodzimodzi, ndipo kupsinjika maganizo kumakhala koyambitsa mikhalidwe monga nkhawa ndi kupsinjika maganizo.
Kumvetsetsa kupsinjika mu psychology ndi zomwe zimayambitsa ndiye gawo loyamba lowongolera bwino. Kuthana ndi vuto la kupsinjika maganizo si udindo wa munthu payekha; kumafuna kuyesetsa pamodzi. Izi zikuphatikizapo kupanga malo othandizira ogwira ntchito, kulimbikitsa kukambirana momasuka za umoyo wamaganizo, ndi kukhazikitsa ndondomeko zomwe zimalimbikitsa moyo wa ntchito.
