Ukoyisa njani uloyiko lwenqanaba ngo-2024 | Eyona 15+ iingcebiso

Ukulandela uthotho lwethu lwezihloko zokuthetha esidlangalaleni, siyaqhubeka nokuphonononga i-phobia eqhubekayo abantu abaninzi bajongana noloyiko lweSiteji.

So indlela yokoyisa uloyiko lweqongangempumelelo? 

Ukoyisa Njani Uloyiko Lwenqanaba? Xa kufikwa kweli kota, unokucinga ngexesha lakho laseyunivesithi xa usoyika ukuveza phambi kwabafundi ofunda nabo kunye neenjingalwazi ezininzi. Okanye unokuzibona ubila kwaye utshintsha izinga lokubetha kwentliziyo yakho ngelixa usazisa isicwangciso sakho sokuqala sesicwangciso sophuhliso lwentengiso yeshishini.

Kuyinto eqhelekileyo ukuhlangabezana nezi mpawu; njengabantu abaninzi, ukwindlela nje yokuxhalaba, inxalenye yoloyiko lweqonga. Iyingozi? Musa ukuzikhathaza kakhulu. Apha, sikunika izizathu zokoyikeka kweqonga kunye nendlela yokuyoyisa ukugqiba intetho yakho okanye intetho ngokugqibeleleyo.

isishwankathelo

Ungaloyisa uloyiko lweqonga ngexesha lokubonisa…	Thatha umphefumlo onzulu
Elinye igama lichaza 'uloyiko lwaseqongeni'?	I-Panic Attack

Isiqulatho

• isishwankathelo
• Zeziphi iimpawu zokoyika eqongeni?
• Zeziphi izizathu ezisixhenxe zokoyika eqongeni?
• Ukoyisa Njani Uloyiko Lwenqanaba? Amacebiso angcono ali-17
• isiphelo
• Imibuzo ebuzwa qho

Qala ngemizuzwana.

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Iingcebiso ezingakumbi nge AhaSlides

• Isinxibo sentetho
• Uzazisa njani kwinkcazo-ntetho?
• Iintetho ezimbi
• Uyiqukumbela njani intetho?

Zeziphi iimpawu zokoyikeka ngokwenqanaba?

Xa kuziwa kuloyiko lokuthetha esidlangalaleni, siyibiza ngokuba yiglossophobia. Nangona kunjalo, yinxalenye nje yoloyiko lweqonga. Uloyiko lweqonga yingcamango ebanzi kakhulu; yimeko yokuxhalaba okanye uloyiko xa umntu ejongene nemfuno yokusebenza phambi kwabaphulaphuli, ngokuthe ngqo okanye ngokungathanga ngqo, ngekhamera. Ngokusisiseko, inokuba luloyiko kwiingcali ezininzi, izithethi, abadlali abafana nabadanisi kunye neemvumi, abezopolitiko, okanye iimbaleki…

Nazi iimpawu ezilithoba ezixhaphakileyo zoloyiko onokuzazi ngaphambili:

• Intliziyo yakho ibetha ngokukhawuleza
• Ukuphefumla kwakho kuba mfutshane
• Izandla zakho ziyabila
• Umlomo wakho womile
• Uyangcangcazela okanye uyangcangcazela
• Uziva ubanda 
• Isicaphucaphu kunye nokungakhululeki esiswini sakho
• Utshintsho kumbono
• Yiva umlo wabo okanye impendulo yenqwelomoya isebenza.

Iimpawu zokoyika eqongeni azithandeki kwaphela, akunjalo? Ke, indlela yokoyisa uloyiko lwenqanaba?

Zeziphi izizathu ezisi-7 zokoyikeka kweqonga?

Ngelixa singazi ukuba kwenzeka njani kanye uloyiko lweqonga, ezinye iimpawu ezinokuba negalelo zikhona. Ukuqonda oonobangela bazo kusenokukunceda uvelise izisombululo zokukhulula inkululeko yakho kuloyiko. 

1. Ukuziqonda phambi kwamaqela amakhulu
2. Ukoyika ukubonakala unexhala
3. Kulumkeleni ukuba abanye bayanigweba
4. Amava okusilela kwixesha elidlulileyo
5. Ukulungiselela kakubi okanye ukungonelanga
6. Imikhwa yokuphefumla kakubi
7. Ukuzithelekisa nabanye

Ukoyisa njani uloyiko lwenqanaba ngo-2023? Iingcebiso ezili-17 ezilungileyo

Indlela yokoyisa uloyiko lweqonga? Nanga amayeza oloyiko lweqonga onokuwafuna.

Lungela 

Ukoyisa Njani Uloyiko Lwenqanaba? Okokuqala, akukho ndlela ingcono yokubonisa ukuzithemba xa usebenza kunokuqinisekisa ukuba unobuchule obuyi-100% kwaye unolwazi ngayo nantoni na onokuyenza. Lungiselela zonke izixhobo ozifunayo kwangaphambili. Ukuba usebenzisa iividiyo, iaudio okanye izixhobo ezibonwayo kwiprizenteyishini yakho, qinisekisa ukuba yonke into icwangcisiwe. Ukuba uyadanisa, uyadlala, okanye udlala umculo, qiniseka ukuba uchithe ixesha elaneleyo loqeqesho. Okukhona uziva ukhululekile koko ukuzisa komnye umntu, kokukhona uya kuba nexhala.

Ziqhelanise kakuhle

Ukoyisa Njani Uloyiko Lwenqanaba? Okwesibini, nangona ukufuna intuthuzelo kubonakala kufanelekile, ukwamkela ukungakhululeki ngundoqo wokujongana neemeko ezithile ezingalindelekanga. Xa uqhuba "ukungakhululeki" yonke imihla, sisixhobo esinamandla sokuqinisa ukuguquguquka kwengqondo kunye nomzimba. Kwisiphumo sexesha elide, unokufumana umbuzo othi "Indlela yokugqithisa ukwesaba?" ayisakukhathazi; kubonakala kulula, njengeqhekeza lekeyiki. 

Ziqhelise ukulamla

Ukoyisa Njani Uloyiko Lwenqanaba? Kwinqanaba lesithathu, endinokutsho kukuba akukho mfuneko yokuba uqalise mbululouqeqesho ngoku. Ulamlo lwaziwa ngesiphumo salo esimangalisayo kunyango lwezempilo, ukuncipha koxinzelelo, kwaye kunjalo, unyango oluloyikisayo lweqonga. Imfihlelo yokucamngca kukulawula umoya wakho kwaye uhlale kude neemvakalelo ezingalunganga. Ukuzivocavoca okunxulumene nokuphefumla ziindlela zokuphumla zokuzola umzimba wakho kwaye ucoce ingqondo yakho ngaphambi kokuba ubonise uthethathethwano.

Ziqhelise amandla

Ukongezelela, kuthiwa imizobo ethile inokubangela ukuguqulwa kwemichiza yomzimba. Umzekelo, i-pose "high-power" imalunga nokuvula. wolula kwaye wandise umzimba wakho ukuze uthathe indawo enkulu kangangoko kunokwenzeka. Kuyanceda ukukhulula amandla akho afanelekileyo, okuchaphazela indlela ohambisa ngayo ukusebenza kwakho kunye nendlela osebenzisana ngayo kunye nokunxibelelana ngokuzithemba.

Thetha ngokwakho

Yiza kwisinyathelo sesihlanu, ngokomthetho wokukhanga, uyinto ocinga ngayo, ngoko ke, cinga kakuhle. Hlala uzikhumbuza ngempumelelo yakho. Xa uqaphela inqanaba lokuxhalaba okubangelwa kukuziqonda phambi koloyiko olukhulu lokukhula, unokuzikhohlisa ukuze ube nokuzithemba ngakumbi. Khumbula ukuba ixabiso lakho alixhomekekanga ekusebenzeni kwakho-ufezekise izinto ezintle nezimbi ebomini bakho, into enokungaziwa ngabaphulaphuli.

ukulala 

Ngaphambi kokutsibela kwinqanaba lokugqibela, zivuze ngokulala kamnandi ebusuku. Ukungalali kunokubangela ukudinwa, uxinzelelo, kunye nokungagxininisi ingqondo. Ngokuqinisekileyo awufuni ukuchitha lonke ixesha kunye nomzamo owuchithe ngaphambili; ngoko ke, cima ingqondo yakho kwaye uphumle.

Fika kwangethuba ukuze udibane nabaphulaphuli bakho

Ngoku ukuba uzilungiselele ngokupheleleyo ukuthatha inxaxheba kumsitho lixesha lenyathelo lokugqibela. Kubalulekile ukuba ufike kwindawo yakho yokuthetha ngaphambi kwexesha elifunekayo, ubuncinci bemizuzu eli-15 ukuya kwengama-20, ukuze uqhelane nokusingqongileyo. Ukuba usebenzisa nasiphi na isixhobo, esinje ngeprojektha kunye nekhompyuter, qinisekisa ukuba yonke into iyasebenza. Ngaphandle koko, ngaphambi kokuba uqalise intetho yakho, unokuthatha ixesha lokwazi abaphulaphuli bakho, kwaye ubulise kwaye uncokole nabo, nto leyo ekunceda ukuba ubonakale ufikeleleka kwaye unomdla.

Ncuma kwaye ubajonge emehlweni abaphulaphuli bakho

Ngeendlela ezininzi zokoyisa ukoyika eqongeni, ukuphumla nokuncuma kubalulekile. Ukuzinyanzela ukuba uncume, nokuba awuziva, kuyawuphazamisa umoya wakho. Emva koko jongana nomntu emehlweni. Ukufumana indawo emnandi "ixesha elide ngokwaneleyo" ukujonga abaphulaphuli bakho ngaphandle kokukhubekisa okanye ukucaphukisa kuyimfuneko. Zama ukujonga abanye malunga nemizuzwana emi-2 ukuze unciphise ukungakhululeki kunye novalo. Sukujonga amanqaku akho ukwenza unxibelelwano ngakumbi nabaphulaphuli bakho.

Yiba ngumnikazi wendawo

Ukujikeleza kwindawo enendawo ekuyiwa kuyo kunye nenjongo njengoko uthetha kubonisa ukuzithemba kunye nokulula. Ukuxelela ibali elihle okanye ukwenza ihlaya ngelixa uhamba ngenjongo kuya kwenza ulwimi lwakho lomzimba lube ngokwemvelo. 

Zola ngokwakho ubuchule

Nanini na xa ufuna ukufumanisa indlela yokujongana noloyiko lweqonga, ungalibali ukugxila kumphefumlo wakho. Ukuphefumla nzulu kwaye ngokucothayo ngaphakathi nangaphandle kabini ukuya kathathu kwimizuzwana emi-5 kuluncedo ukuthomalalisa imeko yakho ye-nerve-racking. Okanye ungazama ukuphatha indlebe yasekhohlo okanye yasekunene ukukhulula ixhala lakho. 

Sukuwoyika umzuzu wokuthula

Kulungile ukuba ngequbuliso ulahlekelwe ngumkhondo wento oyidluliselayo okanye uqalise ukuziva unovalo, kwaye ingqondo yakho ingabi nanto; usenokuthula ixeshana. Iyenzeka ngamanye amaxesha kwabona babonisi abanamava. Ekubeni lelinye lamaqhinga abo ukwenza intshumayelo enempumelelo ngakumbi, kule meko, khulula uxinzelelo lwakho, ncuma ngokunyanisekileyo, uze uthethe into efana nale, “Ewe, ndithethe ntoni?” okanye phinda umxholo ubuwuthethile ngaphambili, njengokuthi “Ewe, kwakhona, phinda, kubalulekile ukuphinda?...”

Kukho izihlandlo ezininzi apho kufuneka unikele intetho phambi kwabaphulaphuli. Mhlawumbi lawo ngawo amaxesha oye wadibana noloyiko lweqonga - okanye iglossophobia. Ngamabhabhathane esiswini sakho, usenokuphelelwa ngamandla, ulibale ngamanqaku athile ebudeni bentetho yakho, kwaye ubonise izimbo zomzimba ezingentle ezifana nokubetha kwentliziyo, izandla ezingcangcazelayo, okanye imilebe engcangcazelayo.

Ukoyisa Njani Uloyiko Lwenqanaba? Ngaba unokuluphelisa uloyiko lweqonga? Ngelishwa awukwazi. Nangona kunjalo, abasasazi abaphumeleleyo, abazami ukuyiphepha kodwa bacinga ukuba yinkuthazo yabo, ngenxa yoko ibatyhala ukuba bazilungiselele ngcono iintetho zabo. Ungaphinda ulathise ixhala lakho ukuze wenze imisebenzi enamandla ngakumbi ngezi ngcebiso zingezincinci zivela kuthi!

Thatha indlela yokuphila enempilo (umthambo, ukutya, njl.)

Ukoyisa Njani Uloyiko Lwenqanaba? Oku kuvakala njengento engabalulekanga ekulawuleni ukoyikeka kweqonga, unokubuza, kodwa kuyanceda ukuba ufumane iimeko ezingcono zomzimba nezengqondo kwi-D-Day yakho. Ngokomzekelo, ukungabikho kokulala kunokukwenza udinwe ngexesha lentetho yakho, ngelixa ukuthembela ngokugqithiseleyo kwiziselo ze-caffeinated kuya kuvuselela ama-jitters akho, into ongayi kufuna ukujongana nayo. Ukuphila ngendlela enempilo kwakhona kukuzisela ingqondo ephilileyo, kukungqonge nge-vibe ekhuthazayo kwaye ikupompe kwiimeko ezinzima. Ukuba awukayilandeli le ndlela yokuphila okwangoku, unokuthatha amanyathelo amancinci ngokushiya imikhwa emibi eyi-1-2 kwaye uthathe okulungileyo yonke imihla de yonke into ihambe ngendlela elungileyo.

Qinisekisa ukuba umxholo wakho kunye nezixhobo zobugcisa zihamba kakuhle.

Ukoyisa Njani Uloyiko Lwenqanaba? Kufuneka wenze oku kwimizuzu engama-45 phambi kwentetho yakho - ixesha elide ngokwaneleyo ukuba uphephe iimpazamo zomzuzu wokugqibela. Musa ukuziqhelanisa nentetho yakho yonke ngexesha nje elifutshane njengoko usenokuphakuzela, uphose iingongoma ezincinane. Endaweni yoko, phinda uphonononge isicwangciso sakho somxholo, cinga ngamanqaku abalulekileyo oza kuwahambisa kwaye uzibonele ngokwakho udlulisela kubaphulaphuli. Kwakhona, khangela iipropati ze-IT ukuqinisekisa ukuba zisebenza ngokufanelekileyo kwaye akukho nto inokuphazamisa amandla akho avuthayo kunye nokusebenza okunomdla phakathi. Oku ngokomzimbaIsenzo sinokuphambukisa kwi ngengqondoIngxwabangxwaba kwaye ikusondeze imeko elungele oko kulandelayo.

Yenza injongo ecacileyo nelula.

Kunokuba uzingqonge ngeengcinga ezithandabuzayo malunga noko kunokungahambi kakuhle, unokwenza ulindelo olucacileyo lwento ofuna ukuyiphumeza ngentetho yakho nendlela oya kuyenza ngayo.

Ukoyisa Njani Uloyiko Lwenqanaba? Umzekelo, masithi uyabonisa kwi izixhobo zokubonisa ezisebenzisanayo. Kwimeko enjalo, unokumisela injongo "yokubonisa ulwazi lwabaphulaphuli kwisoftware ekhoyo yokubonisa", enokwenziwa "ngokunika uhlalutyo olucokisekileyo lwesoftware eyahlukeneyo yokubonisa", "ukucebisa ezona zisebenzayo ezifana AhaSlides" okanye "yenza uncumo kwaye ubuze imibuzo". Esi senzo sincinci sinokukunika imvakalelo yokhuseleko kunye nesikhokelo malunga noko kufuneka ugxininise kuyo kwintetho yakho. Ungasebenzisi amagama angalunganga afana no "musa" okanye "hayi Kuba basenokukuxinzelela ekubeni ungenzi iimpazamo kwaye bakuphazamise ngokungazithembi. Ukuba nethemba yeyona nto iphambili.

Phumla engqondweni nasemzimbeni ngaphambi & ngexesha lokubonisa

Ukoyisa Njani Uloyiko Lwenqanaba? Ukubonakaliswa komzimba wakho ngowona mqondiso ubonakalayo woloyiko lweqonga xa useqongeni. Sithanda ukuqinisa onke amalungu omzimba wethu xa sijongene nemeko eyoyikisayo ngolu hlobo. Zama ukukhulula amajita akho ngokukhulula uxinezeleko kwizihlunu zakho nganye nganye. Okokuqala, zama ukuphefumla ngokunzulu kwaye ukhuphe kancinci ukuzola ingqondo nomzimba wakho.

Khulula onke amalungu omzimba wakho ukusuka entloko ukuya ezinzwaneni, uqale ngokuphumza ubuso bakho, emva koko intamo yakho - amagxa akho - isifuba sakho - i-abs yakho - amathanga akho kwaye ekugqibeleni iinyawo zakho. Njengoko usenokuba uyazi, iintshukumo zomzimba zinokutshintsha indlela oziva ngayo. Yenza oku ngamaxesha athile ngaphambi nangethuba lokuthetha kwakho ukuze uzive ukhululekile kwaye ubuyisele uloyiko lwakho.

Qala intetho yakho ngombuzo

Ukoyisa Njani Uloyiko Lwenqanaba? Eli liqhinga elihle lokuphelisa ukuxinezeleka kwakho, ukubuyisela ingqalelo yabaphulaphuli kwaye uqhole umoya. Ngale ndlela, unokubandakanya igumbi lonke ngokubenza bacinge ngempendulo yombuzo wakho ngelixa usazisa into oza kuyixoxa. Ungasebenzisa AhaSlides ukwenza a ukhetho oluninzi or umbuzo ovulekileyokwaye ufumane iimpendulo kwilungu ngalinye labaphulaphuli. Khumbula ukuyenza ihambelane nesihloko othetha ngaso, kunye nokungacacisi kakhulu kwaye kungafuneki buchule buninzi. Kwakhona ufanele usebenzise umbuzo ofuna iimbono zobuqu ukuze ukhuthaze ukubandakanyeka okungakumbi neengcinga ezinzulu zabaphulaphuli.

Bacinge abaphulaphuli njengabahlobo bakho.

Ukoyisa Njani Uloyiko Lwenqanaba? Oku kulula ukuthetha kunokukwenza, kodwa ungayenza! Unokunxibelelana nabaphulaphuli ngokubuza imibuzo kwaye ubenze banxibelelane, okanye ubavumele benze imibuzo yabo, benze eminye imibuzo, Ilifu lelizwiokanye ubonise ukusabela okubonakalayo kwizilayidi zakho. Ungazama ukwenza zonke ezi zinto nge AhaSlides, isixhobo sewebhu esilula sokwenza izilayidi ezisebenzisanayo nangasiphi na isixhobo.

Oku kubandakanya abaphulaphuli kuyo yonke intetho kwaye kukungenisa ngokupheleleyo kwimeko enomdla wokubonisa ngokulula nangokuzithemba, yizame!

Ukoyisa uloyiko lweqonga kunzima - kodwa ngoko u. Ungalibali ukusebenzisa AhaSlideskwaye wenze iintetho zibe ngumthombo wovuyo ngoku AhaSlides!

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isiphelo 

Ke, indlela yokoyisa uloyiko lweqonga? UMark Twain wathi: “Zimbini iindidi zezithethi. Abo baphakuphakuyo nabo bangamaxoki”. Ke ngoko, akukho maxhala malunga nokuba novalo okanye uloyiko lwaseqongeni; Yamkela ukuba uxinzelelo lwemihla ngemihla, kwaye ngeengcebiso zethu eziluncedo, ungaqiniseka ngakumbi ukuba ujongane noxinzelelo kwaye ube namandla ngakumbi ukuzisa ngokufanelekileyo nangolangazelelo.

Imibuzo ebuzwa qho