Maererano nekutsvakurudza, huwandu hwevanhu veAmerica avo vakasimudzirwa mubasa zvakakwirira, uye zvinongowedzera. Maererano neCDC's National Institute of Occupational Safety and Health, zvidzidzo zvakawana nhamba yevanhu veAmerica "vakanyanyisa kushanda" vari pakati pe29 kusvika ku40 muzana.
Zvinosuruvarisa, kushungurudzika kwebasa kune migumisiro yehutano yakawanda iyo inobva kune yakanyanyisa-inotonhora-yakawanda inotonhorera-kusvika kune yakakomba, sechirwere chemwoyo uye chirwere chemagetsi.
Asi, nokuti kushungurudzika kubasa kwakazara, kuwana basa rekutambudzika kunogona kunge kwakaoma kana kusakwanisa kune vanhu vakawanda. Chimwe chisarudzo chechokwadi chinenge chiri chokutsvaga nzira dzinoshanda dzekuderedza kushungurudzika kubasa. Heano mamwe maitiro ekugadzirisa kushungurudza kuedza.
Tanga Zuva Rako Kubva Kurudyi
Mushure mokunge vatarisa kuti vana vadye uye vagoenda kuchikoro, vachivhara motokari uye vachirwisana nomugwagwa , uye kuvhara kofi panzvimbo yechinhu chakareruka, vanhu vazhinji vanouya vakatosimbiswa, uye vanoita zvekuita zvekare kushungurudza pabasa. Chaizvoizvo, unogona kushamiswa nekuwanda kwekuita zvekushushikana kudzvinyirira uri apo iwe unonetseka mangwanani. Kana iwe uchitanga zuva nezuva nekudya kwakanaka, kuronga kwakanaka, uye mafungiro akanaka , unogona kuwana kushungurudzika kwebasa rekushandura kubva shure kwako nyore nyore.
Iva Akajeka Nezvinodiwa
Chimwe chezvikonzero zvinokonzera kutyisa kwebasa hazvina kunyatsodiwa. Kana iwe usingazivi chaizvo izvo zvinotarisirwa kwauri, kana kana zvidikanwi zvichiri kuchinja nekucherechedza zvishoma, ungazviwana iwe wakanyanya kusimbiswa kupfuura zvakakodzera.
Kana iwe ukazviwana uchiwira mumusungo wekusamboziva kana zvauri kuita zviri zvakakwana, zvinogona kubatsira kuva nehurukuro nemutariri wako uye kuenda kune zvinotarisirwa, uye mazano ekusangana navo. Izvi zvinogona kuderedza kushungurudzika imi mose!
Ramba Uchibva Kubatana
Nokuti kukakavara kwevamwe kunobata mararamiro ehutano hwako hwepanyama uye hwepfungwa, uye nokuti kukakavara pakati pevashandi zvakaoma kutiza, ndiyo pfungwa yakanaka yekudzivisa kukakavara kubasa zvakanyanya.
Izvozvo zvinoreva kuti usava makuhwa, usava nemafungiro ako akawanda pamusoro pechitendero uye mune zvematongerwe enyika, uye edza kuisa pachena mavara ane mavara. Edza kudzivisa vanhu ivavo kubasa vasingashande zvakanaka nevamwe. Kana kukakavara kukuwana iwe, edza nzira idzi dzokugadzirisa kusagadzikana .
Ramba Wakarongeka
Kunyange kana iwe uri munhu asina kurongeka, kuronga mberi kuti urambe wakarongeka kunogona kuderedza zvikuru kushushikana kubasa. Kuve wakarongeka nenguva yako kunoreva kuderera kwakanyanya mangwanani kuti usanyanya kunonoka uye kumhanyira kubuda pamagumo ezuva. Kuzvichengeta iwe kurongeka kunoreva kudzivisa kuipa kwemigumisiro ye clutter , nekuve wakanyatsobudirira nebasa rako.
Iva Nenyaradzo
Imwe kushungurudza kunoshamisa kushanda kunorwadza. Iwe unogona kusaona kushungurudzika kwaunoona iwe uri musachigaro usinganzwisisiki kwemaminitsi mashomanana. Asi kana iwe uchigara uchigara pachigaro ichocho paunenge uri kubasa, iwe unogona kuva neshungu rekare uye uwedzere kugadzikana kunetseka nekuda kwahwo. Kunyange zvinhu zviduku zvakaita sevhesi yepamusoro zvinogona kuvhiringidza uye zvinokonzera kushungurudzika kwegiredhi. Ita zvaunogona kuti uve nechokwadi chokuti uri kushanda kubva kunzvimbo yakanyarara, yakagadzikana uye inotonhora.
Forget Multitasking
Multitasking yakamboshamiswa seimwe nzira inoshamisa yekuwedzera nguva yako uye kuwana zvakawanda zvakaitwa pazuva.
Ipapo vanhu vakatanga kuziva kuti pavakange vane foni munzeve dzavo uye vakanga vachiita kuverenga panguva imwe chete, kukurumidza kwavo nekururama (kusataura nezvehutsanana) vakatambura. Kune rumwe rudzi rwekunzwa kunotsvaira kunobva pakuparadzanisa kwekutarisa kune izvo zvisingaiti zvakanaka kuvanhu vakawanda. Panzvimbo pokunyengedza, edza nzira itsva inonzi chunking.
Famba paJuga
Vanhu vazhinji vari kunetseka nekutungamira mararamiro ekugara. Imwe nzira yaunokwanisa kurwisana naro, uye kugadzirisa kushungurudzika kubasa panguva imwechete, ndeyokuwana rimwe chiito panguva yekudya kwemasikati uye zvichida kutora nguva shomanana yekuvhima zuva rese.
Izvi zvinogona kukubatsira iwe kubvisa moto, simbisa mafungiro ako, uye uite zviri nani.
Ramba Uchinyatsotadza Mukutarisa
Kuve wakakosha kunogona kukubatsira kuti unzwe zvakanaka pamusoro pako uye uwedzere kubasa. Kuve wakakwana , kune rumwe rutivi, unogona kukufambisa iwe nevamwe vanhu vakakupoteredza nutsitsi maduku. Kunyanya mukushanda, zvakanyanyisa-pamba mabasa, iwe ungasakwanise kuita zvose zvakakwana. Asi kuedza kungoita zvakanakisisa zvako wozozvirumbidza iwe pabasa iri nzira yakanaka. Zvigumisiro zvako zvichave zviri nani uye iwe unenge usina kunyanya kuomeswa pabasa.
Teerera kuMhanzi paImba yeDhiyabhorosi
Kuteerera kumimhanzi kunounza zvikomborero zvakawanda uye kunogona kupa nzira inobatsira yekuderedza kushushikana mushure mekushanda. Kurwisana nekunetseka kwezuva rakashanda kushanda nemimhanzi yako yaunofarira pamusha wekutya kunogona kuita kuti usanyanya kunetseka paunosvika kumusha, uye wakagadzirira kukurukura nevanhu muhupenyu hwako.
> Source
> STRESS ... PaKushanda. NIOSH Publication No. 99-101 :.