Anxious Munhu Gwaro reKubvunzurudza nezveJobho

Zvemukati

• Usati waenda: Gamuchira iyo 'kumusoro' kwekushushikana
• Chii chinonzi heust 'eustress'?
• Yakawedzera chikwereti!
• Ratidza nguva: Chengetedza hutano hwako hwepanyama
• Kufunga? Zvinonzwika kuve zvekunyepedzera, asi zvakanaka.
• Ndinoda kuzorodzwa. FAST.
• Zvakazoitika: Usakanganwa nezve tsitsi
• Kubvuma? Handina kumbonzwa nezvazvo.
• Rangarira kuti kushushikana ndeimwe yemamiriro akajairika kunze uko. Hausi wega!

Ndiani chaizvo anoda mubhadharo, zvakadaro?

Iwe ugere mukamuri rekumirira rehofisi chivakwa, uchiteerera kuti zita rako ridaidzwe.

Iwe urikumhanya kuburikidza nemibvunzo inogona kuve mupfungwa dzako, uchiedza kwazvo kurangarira mhinduro dzawakadzidzira. Chii chawaifanira kutaura pavanobvunza nezve iwo makore ari pakati pemabasa? Chii chaive icho buzzword waairoja akaramba achitaura - synergy? Chii kunyange ndizvo mubatanidzwa?

Iwe unopukuta zvanza zvako zvinodikitira pamabhurugwa ako uchivimba kuti uyo anobvunzurudza haazoone kuti akanyorova sei iwe paunoenda kunopa ruoko (izvo zvawakaitawo). Ivo vanokupinza iwe mubvunzurudzo mukamuri uye maziso ese ari pauri. Paunenge uchiongorora imba yacho nechiso chinosimbisa, unozviwana waremerwa neupenzi syndrome, mudumbu mako mune mapfundo.

Pakarepo pfungwa yekudzoka pasi pemabutiro uchiona Netflix inoita kunge zvakawanda sarudzo yehupenyu iri nani pane kubvunzurudza basa iri. Ndiani chaizvo zvinodiwa mubhadharo zvakadaro?

Kubvunzurudza basa hakumbo nyore. Asi kune vanhu vanotambura nekushushikana kwekushushikana, kubvunzurudza basa kunopfuura kunetsa. Muchokwadi, zvinogona kukanganisa zvachose, kudzivirira vamwe vedu kuratidza kuratidzwa kubvunzurudzo zvachose.

Saka unoitei? Iri gwaro rinodonhedza pamberi, panguva, uye mushure mekubvunzurudzwa kwebasa, kuti ugone kudzora kushushikana kwako uye kunyangwe kurisunga - uye nekudzidzira, kumisa iro basa!

Usati waenda: Gamuchira iyo 'kumusoro' kwekushushikana

Usasundire kure: Kuzvidya mwoyo chiratidzo chekuti une hanya nehurukuro uye unoda kuita zvakanaka. Kutaurira iwe pachako kuti usazvidya mwoyo kunowanzoita kuti iwe uwedzere kunetseka.

Saka "kukumbundira" kunetseka kunoputika usati wabvunzurudzwa, uye kugadzirira mupfungwa kwako, kunogona kubatsira kudzikamisa kushushikana kwaunonzwa semhedzisiro.

"Kunyange zvisinganzwisisike sezvazvinonzwika, kududzira kushushikana kwako sechimwe chinhu chinokubatsira kuti ugadzirire zvirinani kunogona kuenda kure," anodaro Dr. Jacinta M. Jiménez, chiremba wepfungwa uye murairidzi akatungamira bhodhi.

Muchokwadi, nyanzvi yezvepfungwa yeStanford Kelly McGonigal akaita ongororo kuratidza kuti kukumbundira kunetsekana kwakanyanya kukosha kuti kudzikise. "Kushungurudzika hakukuvadze nguva dzose," akadaro mune chinyorwa cheStanford. “Ukangonzwisisa chete kuti kukunda kushushikana mupfungwa kunoita kuti ubudirire pazviri, zvinogona kuzova nyore kutarisana nedambudziko roga roga.”

Panzvimbo pekuva chiratidzo chekuti chimwe chinhu chakakanganisika nehupenyu hwako, kunzwa kushushikana kunogona kutinyatso kutitaurira kuti tiri kuita zviitiko uye hukama hwakakosha kwatiri - chinova ndicho chinhu chakanaka!

Kuchinja nhaurirano muhuropi hwedu kunogona kutibatsira kugadzirisa, uye kurerutsa zvinokonzeresa zvinogona kuwedzera kunetseka kwedu.

Chii chinonzi heust 'eustress'?

Kana iwe uri kutsvaga kuti usunge "kushushikana kwakanaka," kune gwara rinokosha kutarisa kunze kuno.

Ita ongororo yekufunga: Zuva rapamberi pehurukuro yako, zvinogona kubatsira kunyora pasi mifungo iri kutenderera nepfungwa dzako. Izvi zvinobatsira kubvisa pfungwa dzako dzinonetseka kubva mundangariro dzako uye kudziita dziwedzere kongiri.

Tevere, pfuura nepfungwa imwe neimwe uzvibvunze kuti, ‘Ichi ichokwadi here? Pane humbowo chaihwo hwepfungwa iyi? ’

Kuzvibvunza iwe iyi mibvunzo kunogona kubatsira kuti ubudise kunze kwepfungwa dzako dzekunzwa uye kune yako inonzwisisika, ichikusiya uchinyanya kufunga. Uye kana idzi pfungwa dzikauya panguva yekubvunzurudzwa, iwe unozokwanisa kudzidzora mukati nekukurumidza uye kugadzirisazve.

Yakawedzera chikwereti!

Kana iwe uchitsvaga nzira dzekuronga pfungwa dzako uye zvisingadiwe manzwiro, chiitiko ichi chinogona kubatsira.

Ratidza nguva: Chengetedza hutano hwako hwepanyama

Zuva rehurukuro yako rasvika. Iwe wakadzidzira mugirazi, iwe wakazvigadzirira iwe pachako kunetseka. Iye zvino inguva yekuratidzira. Kana iwe ukave nehanya nehutano hwako hwepanyama husiku hwakatangira uye zuva ra, iwe ungangoona mhedzisiro yakanaka panguva chaiyo yekubvunzurudza maitiro!

Dzidzira kufunga: Wedzera kuziva kune izvo zvemuviri mumuviri wako kana uchinge uchinzwa kunetseka. Ucharangarira zvanza zvakadikitira kubva kare? Vanogona kushanda sechiyeuchidzo kuti uzviise pasi mune ino nguva nekunyaradza muviri wako.

Semuenzaniso, kana iwe uchinzwa pfundo mudumbu rako, kuomesa muchipfuva chako, kushushikana mumutsipa wako kana mapendekete, shaya yakanamirwa, kana moyo wekumhanya, shandisa izvo sechiyeuchidzo chekudzosa pfungwa dzako kudzoka kuno nekuno.

Kufunga? Zvinonzwika kuve zvekunyepedzera, asi zvakanaka.

Kana iwe usina chokwadi maitiro ekudzidzira kufunga, edza aya mafungiro ekufunga kwekuzvidya mwoyo.

Tora zvakanaka chaizvo: Wana nguva yekurara yakawanda uye uve nechokwadi chekudya chikafu chemangwanani chinovaka muviri icho chinogona kukuchidzira iwe kwenguva yakareba. Funga nezve chimwe chinhu chakaderera mushuga uye ma carbs kuti udzivise kuparara kwesimba mumashure mezuva! Muchokwadi, kana uchikwanisa kuzviita, svetuka mukombe wekofi pamberi pehurukuro. Funga nezve kapu yekofi sechirapa chako mushure mekubvunzurudzwa kwapera.

Rongedza mafuta akakosha newe, selavenda, inogona kudzikamisa kunetseka kwenguva pfupi. Isa madonhwe pamaoko ako uye nzvimbo dzekupomba usati waenda mukati. Kana CBD ichishanda kukudzikamisa, tora gummy yeCBD uye uite kuti ibatsire.

kuti kuteerera mimhanzi pamberi peyakaomeserwa kunetseka kunogona kubatsira iyo system yenjodzi kupora nekukurumidza, pamwe neyakagadziriswa pfungwa kushushikana. Funga kugadzira pombi-kumusoro playlist, kana teerera kumimhanzi inobatsira kukunyaradza iwe paunenge uchityaira kana kuenda kubvunzurudzo.

Edza kutarisa pane yakanaka mantra. Waita basa. Iwe unofanirwa nebasa iri. Zviyeuchidze nezvazvo.

Ndinoda kuzorodzwa. FAST.

Kutsvaga ekukurumidza kurwisa maturusi ekuzvidya mwoyo? Tine gwara reizvozvo, futi!

Zvakazoitika: Usakanganwa nezve tsitsi

Makorokoto! Iwe wakazviita kuburikidza nehurukuro. Zvino fema zvakadzama nekuti chikamu chakaoma chapera. Chikamu chinotevera, kumirira, chinongoda moyo murefu, uye tsitsi zhinji kwauri.

Dzidzira kugamuchirwa kwakanyanya: Mune mamwe mazwi? Ziva izvozvo unenge wagona zvisinei nemhedzisiro. Dzimwe nguva basa rekutanga kana rechishanu rinouya harisi iro rakakodzera, asi hazvireve kuti basa chairo harisi rako iwe!

"Ukawedzera kubatirira pane zvinenge zvaitika, unenge uchinyatsobata, kunamatira, uye kurwira mhedzisiro iyoyo, uchiwedzera mukana wekutambudzika kwako kana mhedzisiro ikasaenda iwe," anodaro Joree Rose, muchato une marezinesi uye murapi wemhuri. "Saka pinda uine chivimbo uye gadziriro, uye rega zvive zvakanaka kana ukasawana."

Kubvuma? Handina kumbonzwa nezvazvo.

Hauna chokwadi cheku "gamuchira zvakanyanya" kushushikana kwako? Tine nzira shanu dzekuyedza.

Pemberera chero zvodii: Zvinobatsira kuve nehurongwa hwekupemberera zvisinei nekuti mabvunzurudzo akafamba sei. Ita chirongwa neshamwari kuti utore kudya kwemanheru kana zvinwiwa mushure mekubvunzurudzwa.

Kuita chimwe chinhu chakanaka zvisinei nekuti chiitiko chakafamba sei kunogona kukupa chimwe chinhu chekutarisira, uye kuva neshamwari inowanikwa kukupa maonero kunobatsira kudzikamisa kushushikana kwako. Chinhu chekupedzisira chaunoda kuita kuenda kumba wega uye kuita hurukuro pa replay mumusoro mako kwehusiku hwese!

Usanyanya kufunga nezvekutevera kwako: Kutumira email "Yekutenda" kune chero munhu waunobvunzurudza iwe fomu yakanaka kana zvasvika pakubvunzurudzwa kwebasa, asi usazviregedze zviwedzere kunetseka kwako. Iko hakuna kudikanwa kwekufungisisa iyo email!

Zvakareruka, “Maita basa kwazvo nenguva yenyu. Ndinoonga mukana. Zvaifadza kusangana newe uye ndinotarisira kunzwa kubva kwauri, ”achaita.

Rangarira kuti kushushikana ndeimwe yemamiriro akajairika kunze uko. Hausi wega!

"Panzvimbo pekuzvitsoropodza iwe paunenge uchiita maitiro, edza kubatika uye kupindura kune rako remukati izwi nenzira imwecheteyo yaungataure neshamwari yepedyo kana mudiwa," anodaro Dr. Jiménez.

Avo vari kuitisa hurukuro yako vese vakabvunzurudzwa pane imwe nguva, uye vanoziva kunetseka-kugadzira kubvunzurudza kunogona kuita. Mukana uripo, vanozove vanonzwira tsitsi zvisinei kuti bvunzurudzo yako yakafamba sei.

Iva nemutsa iwe pachako - kana iwe usingaise pasi shamwari mushure mekubvunzurudzwa, nei uchizviisa pasi? Iva anodada uchiziva kuti nguva imwe neimwe paunotarisana nekutya kwako, uri kuramba uchishingirira kwavari, zvisinei kuti mhedzisiro yacho ndeyei.

Meagan Drillinger munyori wekufamba uye wehutano. Pfungwa yake ndeyekuita zvakanakisa kubva pakuziva ruzivo uchichengetedza mararamiro ane hutano. Zvinyorwa zvake zvakaonekwa muThrillist, Men's Health, Travel Weekly, uye Time Out New York, pakati pevamwe. Shanyira iye blog kana Instagram.