Kana ikasiiwa isina kutariswa, kushushikana kusingaperi kunogona kuve nemhedzisiro yakaipa pahutano hwako, zvese mumuviri nepfungwa. Kuziva chiyero chekushushikana kunobatsira kutungamira maitiro ekutungamira nekupa nzira dzekuyamura dzakakodzera. Kamwe chiyero chekushushikana chatemwa, unogona kugadzirisa nzira dzekugadzirisa kune zvaunoda chaizvo, kuve nechokwadi chekugadzirisa kushushikana kwekushushikana.
Pedzisa chiyero chekushushikana pazasi kuronga nzira yako inotevera.
Zviri Content
- Chii chinonzi Stress Level Test?
- The Perceived Stress Scale (PSS)
- Kuzviongorora Kwega Level Stress Test Uchishandisa PSS
Chii chinonzi Stress Level Test?
Muedzo westress level chishandiso kana mibvunzo yakagadzirirwa kuongorora huwandu hwekushushikana kuri kuita munhu iye zvino. Inoshandiswa kuyera kusimba kwekushushikana kwemunhu, kuona izvo zvinonyanya kushungurudza, uye kunzwisisa kuti kushushikana kunokanganisa sei hupenyu hwezuva nezuva uye kugara zvakanaka.
Muedzo westress level wakagadzirirwa kuona kuti munhu akashushikana sei.Heano mamwe akakosha ebvunzo yestress:
- urongwa: Bvunzo idzi dzinowanzova nenhevedzano yemibvunzo kana zvirevo zvinopindurwa nevanopindura kana kuyera zvichienderana nezvavachangobva kusangana nazvo. Mamiriro acho anogona kusiyana kubva kumibvunzo yakapfava kusvika kune yakazara ongororo.
- gutsikana: Mibvunzo inowanzobata zvakasiyana-siyana zvehupenyu, kusanganisira basa, hukama hwevanhu, hutano, uye maitiro ezuva nezuva. Vanogona kubvunza nezvezviratidzo zvemuviri zvekushushikana (semusoro kana matambudziko ekurara), zviratidzo zvepfungwa (sekunzwa kuremerwa kana kuzvidya mwoyo), uye zviratidzo zvehunhu (sekuchinja kwekudya kana kurara).
- Kugovera: Mhinduro dzinowanzopihwa nenzira inoyera mazinga ekushushikana. Izvi zvinogona kusanganisira chiyero chenhamba kana hurongwa hunoisa kushushikana mumatanho akasiyana, akadai sepasi, pakati, kana kushushikana kwakanyanya.
- chinangwa: Chinangwa chikuru ndechekubatsira vanhu kuti vazive mwero wavo wekushushikana. Kuziva uku kwakakosha pakutora matanho ekugadzirisa kushushikana nemazvo. Inogona zvakare kuve nzvimbo yekutanga hurukuro nevashandi vehutano kana varapi.
- Applications: Stress Level Miedzo inoshandiswa munzvimbo dzakasiyana siyana, kusanganisira hutano, kuraira, zvirongwa zvehutano hwepabasa, uye kuzviongorora wega.
The Perceived Stress Scale (PSS)
The Kuona Kunetseka Kwepfungwa (PSS)chinhu chinoshandiswa zvakanyanya chepfungwa chekuyera maonero ekushushikana. Yakagadzirwa nenyanzvi dzepfungwa Sheldon Cohen, Tom Kamarck, naRobin Mermelstein mukutanga kwema1980. Iyo PSS yakagadzirirwa kuongorora mwero wekuti mamiriro ezvinhu muhupenyu hwemunhu anotorwa seinonetsa.
Zvinokosha zvePSS
Iyo PSS inowanzo sanganisira nhevedzano yemibvunzo (zvinhu) pamusoro pemanzwiro uye pfungwa mumwedzi wapfuura. Vamhan'ari vanoyera chinhu chimwe nechimwe pachikero (semuenzaniso, 0 = kusatombosvika ku4 = kazhinji), nezvibodzwa zvepamusoro zvinoratidza kushushikana kwakanyanya. Kune akati wandei mavhezheni ePSS ane nhamba dzakasiyana dzezvinhu. Inonyanya kuzivikanwa ndeye 14-chinhu, 10-chinhu, uye 4-chiyero.
Iyo PPS chiyero chakakurumbira kuyera kunoonekwa kushushikana.Kusiyana nemamwe maturusi anoyera chaiwo kushushikana zvinhu, iyo PSS inoyera dhigirii iro vanhu vanotenda kuti hupenyu hwavo hwanga husingafungidzike, husingadzoreki, uye hwakaremerwa. Chikero chinosanganisira mibvunzo pamusoro pemanzwiro ekutya, mazinga ekushatirwa, kuvimba mukugadzirisa matambudziko emunhu, manzwiro ekuve pamusoro pezvinhu, uye kukwanisa kudzora kugumbuka muupenyu.
Applications
Iyo PSS inoshandiswa mukutsvagisa kuti inzwisise hukama pakati pekunetsekana uye hutano mhedzisiro. Inoshandiswawo kukiriniki kuongorora uye kuyera mazinga ekushushikana kwekuronga kurapwa.
- Hutano Kutsvaga: Iyo PSS inobatsira mukudzidza hukama pakati pekushushikana uye hutano hwemuviri, senge chirwere chemoyo, kana nyaya dzehutano hwepfungwa, dzakadai sekufunganya nekuora mwoyo.
- Kuongorora Kuchinja Kwehupenyu: Inoshandiswa kuongorora kuti shanduko mumamiriro ezvinhu ehupenyu, senge basa idzva kana kurasikirwa nemudiwa, zvinokanganisa sei danho rinofungidzirwa remunhu rekushushikana.
- Kuyera Kushushikana Kwenguva: Iyo PSS inogona kushandiswa panguva dzakasiyana-siyana kuyera shanduko mumazinga ekushushikana nekufamba kwenguva.
Nokuremara
Iyo PSS inoyera kushushikana kwekuona, iyo inova inozviisa pasi. Vanhu vakasiyana vanogona kuona mamiriro akafanana nenzira yakasiyana, uye mhinduro dzinogona kupesvedzerwa nemafungiro emunhu, zvakaitika kare, uye kugona kutsungirira. Uku kuzviisa pasi kunogona kuita kuti zvive zvakaoma kuenzanisa mazinga ekushushikana kune vanhu vakasiyana zvakasiyana.
Chikero chinogona kusanyatso tsanangura kusiyana kwetsika mukuti kushushikana kunoonekwa nekuratidzwa sei. Izvo zvinonzi zvinoshungurudza kana kuti kushushikana kunotaurwa sei zvinogona kusiyana zvakanyanya pakati petsika, zvichigona kukanganisa kurongeka kwechiyero muhuwandu hwakasiyana.
Kuzviongorora Kwega Level Stress Test Uchishandisa PSS
Tora iyi nhanho yekushushikana bvunzo kuti uongorore kushushikana kwako.
Methodology
Pachirevo chimwe nechimwe, ratidza kuti wakanzwa kakawanda sei kana kuti kufunga neimwe nzira mumwedzi wapfuura. Shandisa chiyero chinotevera:
- 0 = Hapana
- 1 = Kunenge Kusambofa
- 2 = Dzimwe nguva
- 3 = Zvakakwana Kazhinji
- 4 = Kazhinji kazhinji
Statements
Mumwedzi wapera, wakamboita kangani...
- wakagumbuka nemhaka yechimwe chinhu chakaitika ndisingafungiri?
- wakanzwa sokuti haukwanisi kudzora zvinhu zvinokosha muupenyu hwako?
- wakanzwa kutya uye kushushikana?
- wakanzwa uine chivimbo pamusoro pekugona kwako kugadzirisa matambudziko ako pachako?
- wakanzwa kuti zvinhu zviri kufamba nenzira yako here?
- wakaona kuti waisagona kurarama nezvinhu zvose zvawaifanira kuita?
- wakakwanisa kudzora hasha muhupenyu hwako?
- wakanzwa kuti uri pamusoro pezvinhu?
- wakatsamwa nekuda kwezvinhu zvausina kuzvidzora?
- wakanzwa matambudziko ari kuungana zvakanyanya zvekuti waisakwanisa kuakunda?
Kugovera
Kuti uverenge zvibodzwa zvako kubva padanho rekuyedza kushushikana, wedzera nhamba dzinoenderana nemhinduro dzako pachinhu chimwe nechimwe.
Kududzira Chibodzwa Chako:
- 0-13: Kushungurudzika kwakaderera kunoonekwa.
- 14-26: Kushushikana kuri pakati nepakati. Unogona kumbonzwa kuremerwa asi kazhinji gadzirisa kushushikana zvakanaka.
- 27-40: Kushushikana kwakanyanya kunoonekwa. Iwe unowanzo sangana nekushushikana kunogona kunge kuri kukanganisa hupenyu hwako hwezuva nezuva.
Ideal Level yeStress
Zvakakosha kucherechedza kuti kuve nekunetsekana kwakajairwa uye kunogona kubatsira, sezvo kuchigona kukurudzira nekuvandudza mashandiro. Nekudaro, iyo yakanaka nhanho yekushushikana ine mwero, pakati pe0 kusvika 26, uko isingakunde kugona kwako kugona. Makwiriro epamusoro ekushushikana kunofungidzirwa angada kutariswa uye zvingangove kuvandudzwa kwemaitiro ari nani ekugadzirisa kushushikana kana kutsvaga rubatsiro rwehunyanzvi.
Uyu Muedzo Wechokwadi Here?
Muedzo uyu unopa pfungwa yakajairika yedanho rako rekushushikana uye haisi yekuongorora. Yakagadzirirwa kukupa rough mhedzisiro inoratidza kushushikana kwaunoita. Hazviratidzi kuti mazinga ekushushikana anokanganisa sei hutano hwako.
Kana kushushikana kwako kuchiita sekusingagadzirike, nguva dzose zvakanaka kubvunza nyanzvi yezvehutano.
Ndiani Anofanira Kutora Uyu Muedzo?
Iyi ongororo yakapfupika yakagadzirirwa vanhu vari kutsvaga kuwana kunzwisisa kwakajeka kwematanho avo ekushushikana panguva yekutora bvunzo.
Mibvunzo inobvunzwa mugwaro remibvunzo iyi yakagadzirwa kuti ikubatsire kuona ukuru hwekushushikana kwako uye kuongorora kana paine chinodiwa chekudzikisa kushushikana kwako kana kufunga nezverubatsiro rwehutano kana nyanzvi yehutano hwepfungwa.
Wrapping Up
Chiyero chekushushikana nhanho chinogona kuve chidimbu chakakosha mune yako yekunetseka manejimendi toolkit. Kuverengera uye kurongedza kushushikana kwako kunopa yakajeka pekutangira kugadzirisa uye kugadzirisa kushushikana kwako zvinobudirira. Maonero anowanikwa kubva muyedzo yakadai anogona kukutungamira mukushandisa nzira dzakanangana nezvinodiwa zvako.
Kubatanidza chiyero chekushushikana nhanho mune yako tsika, pamwe nezvimwe hutano maitiro, inogadzira nzira yakazara yekugadzirisa kushushikana. Chiyero chinobatika chinobatsira kwete chete mukuderedza kushushikana kwazvino asiwo mukuvaka kusimba kunopesana nezvinonetsa mune ramangwana. Rangarira, kutonga kwakanaka kwekunetsekana harisi basa renguva imwe chete, asi inzira inoenderera yekuzviziva uye kugadzirisa kumatambudziko akasiyana ehupenyu nezvido.
