Kubvumirana kukuru pamusoro pemisarudzo yegore ra2016 ndeyekuti zvinopesana uye zvakanyanya kune vatsva kunze kwekusarudzwa kubva kumakumi emakumi emakore akapfuura ave. Asi pano inoratidzika kunge inokonzera kutora kuvhoti zvakare. Wakambosangana nekushushikana mukati megore rino sarudzo rinoita sekunopedza kushungurudzika kwemasarudzo apfuura here?
Kana zvakadaro, iwe hausi woga.
Kushungurudzika Nhamba
Sezvo iwe ungave wakambofungidzira, veAmerica senyika vanosimbiswa nesarudzo iyi, uye ikozvino tine tsvakurudzo yakawanda kuti tiratidze. Kunyanya, 52 muzana yevanhu vakuru veAmerica vanomanikidzwa nesarudzo iyi.
Kunyanya kujekesa, chiyero ichi chevakabvunzurudzwa munguva ichangopfuura chakareva kuti sarudzo ye 2016 "inokosha zvikuru" kana "inokosha" inokonzera kushungurudzika kwavari, maererano neongororo yakawanikwa mukati meAmerican Psychological Association (APA) naHarris Poll. Sarudzo, iyo yaisanganisira vanhu 3511 vane makore 18 kana kupfuura vanogara muUnited States pakati peAugust 5 th na 31 st , chikamu chekunetseka kwavo gore negore muAmerica ™. Inotarisa kuti kushungurudzika kunobata sei heath uye hukama hwevanhu vakuru veAmerica.
Nokuti iyi yekuongorora yakaitwa muna August uye zvakawanda zvaitika muchisarudzo kubva panguva iyoyo, zvinoita kuti zvikwata izvi zvimuke kubva pakasarudzwa.
Kuongorora kwakazara kuchasunungurwa zvachose pakutanga kwegore ra 2017. Zvisinei, APA yakabudisa sarudzo-dzakabatana nenyaya dzekuongororwa kutanga kwekuedza kubatsira vaAmerica kuwana mazano ekugadzirisa sezvo sarudzo iyi inowanzopararira inopfuurira kana inowedzera.
Republicans and Democrats
Zvinogona kutarisa kuti sarudzo inonyanya kuomesa kune avo veimwe sangano kubva kune imwe, zvichienderana nokuti ndiani wamunokumbira.
Izvi hazvisizvo zvakadaro, zvakadaro. Ichokwadi, chimwe chinhu chinopindirana chekushungurudzika kwevanhu veAmerica vari kunzwa iye zvino ndechokuti inonzwika pamativi ose emapato.
"Tiri kuona kuti hazvina mhosva kana iwe wakanyoreswa seDemocrat kana Republican-vakuru vekuUnited States vanoti vari kutambura zvakanyanya kubva kusarudzo dzemazuva ano," akadaro Lynn Bufka, PhD, APA's executive executive director yekuita tsvakurudzo uye mutemo.
Ruzhinji rwevanhu vakapindurwa kubva kumativi maviri maviri vanonzwa kushungurudzika. Vaya vakanyoreswa seDemocrate (55 kubva muzana) uye Republican (59 muzana) vane nhamba yakaenzana yakaenzana yekureva sarudzo inonyanya kukosha kwekushungurudzika.
Nei Uchinetseka Zvakanyanya?
Apo isu takabatanidzwa mukudzvinyirira isu tinonzwa pamusoro pemasarudzo, manzwiro edu ekuparadzanisa ari kuwedzera kumanikidziro atinonzwa. Uye zvakawanda zvezvikamu izvi zvinowedzera nehuwandu hwemagariro evanhu, kunyanya iye zvino sezvo huwandu hwehuwandu hwehuwandu hwekugoverana hwakagoverwa uye hukurukurwa pamusoro pehuwandu hwemagariro evanhu hwakakwirira zvikuru, sekunyanya kunetseka. Zvinosuruvarisa, kushivirira mazinga angave ari kuderera.
Iwe unozviwana uri kuverenga (kana kuti uchiita) nharo dzezvematongerwo enyika pamusoro pezvinhu zvaunotumira kana zvinotaurwa nevamwe? Vanhu vazhinji vanotozviwana vachikakavadzana neshamwari dzevamwe shamwari-vanhu vavasingazivi-sechikamu cheitiro yavo yezuva nezuva kana kupupurira nharo dzakadaro pakati pehama dzavo.
Tinoverenga kana kugovera nyaya dzinogona kutyisa kana kusimudzira kushungurudzika kwatinoita sechikamu chekuedza kwedu kugara tichiziva. Izvi zvinowanzoonekwa uye izvo hazvisi chinhu chakanaka chekushandira kwedu pamwe chete.
"Kusarudzwa kwechisarudzo kunowedzera kupesana nekupikisa, nhau, mifananidzo nemavhidhiyo mumagariro evanhu anokwanisa kukurudzira kushushikana uye kuora mwoyo, kunyanya nezviuru zvemashoko anokwanisa kubva pane zvisiri izvo kuvhiringidza kana kupesana," akadaro Dr. Bufka.
Kutaura kuti zvizhinji zvekukonana uku kunouya masvondo asati atove anowanzotambudza nguva yezororo ichienda chaizvo anogona kuwedzera kushushikana zvakare. Fungidzira kurwisa zino uye misungo pamwe nevamwe vemhuri yako iwe unogona kuona pamusana patafura yekuonga; Nharo dzezvematongerwo enyika dzinogona kuwedzera kukanganisa uku.
Iwe haugoni kudzora zvavanotaura ipapo, asi iwe unogona kudzora zvaunotaura uye unoita zvino. Kuderedza kushungurudzika uye kukakavadzana ikozvino kunogona kureva mazororo anofara mune ramangwana uye kudzivisa mhuri yezororo kunetseka.
Social Media
Zvemagariro ezvehutano zvatozivikanwa kuti zvinokonzera kushungurudzika mune dzimwe nzira, dzakadai sechimiro chayo chekukurudzira kuti tizvienzanise isu zvisina kunaka kune vamwe . Hazvishamisi kuti tsvakurudzo yakaratidza kuti hutano hwezvemagariro evanhu hunoonekwawo hunoita kuti vanhu veAmerica vashungurudzike pavanouya pakusarudzwa uye nyaya dzakabatana.
Vanenge vana vatatu muvanhu vakuru, kana 38 muzana, vanoti mitambo yezvematongerwo enyika-kana kuti yezvematongerwe enyika pamusoro pehuwandu hwemagariro evanhu inoita kuti vawedzere. Uyezve, avo vanoshandisa shanduro dzevanhu vanogona kunge vachikwanisa kusarudzwa sarudzo sezvinonyanya kunetseka-54 muzana yevashandisirwo vevashandisirwo vevanhu vanosimbiswa zvakanyanya nesarudzo iyi vs. 45 muzana yevaya vanoramba vari mumasangano evanhu.
Gender uye Generation
Pakave nekukurukurwa kukuru pamusoro pehutano panguva iyi sarudzo, asi kune kuenzana pakati pepabonde pazvinosvika pakunetseka. Isu tiri zvakafanana mune iyo inenge hafu yevanhu vanobva kumadzimai maviri (51 muzana yevarume uye 52 muzana yevakadzi) vanowana sarudzo iyi kuti ive chinhu chinokosha chekushungurudzika. Isuwo tinosiyana zvakasiyana nemazera emakore.
Kutaura zvakajeka, sarudzo ye 2016 inopesana yakasiyana pakati pezvizvarwa zveAmerica. Makumi makumi mashanu nematanhatu ezana remireniyoni (avo vakazvarwa pakati pa1976 na2000) uye 45 muzana yeavo vanoonekwa se "kukura" (vane makore makumi mana nevanopfuura) ndivo vanonyanya kutaura kuti kusarudzwa chinhu chikuru chinokonzera kushushikana (56 muzana vs. 59 muzana, zvichienderana). Izvi zvakanyanya kupfuura Generation Xers (45 muzana) asi kwete Boomers (50 muzana).
Mazano Okurwira
Sekushamwaridzana kwevanodzidza nezvepfungwa, APA inopa mazano ekugadzirisa kushungurudzika kwekusarudzwa kunoshamisa. Izvi zvinotevera maitiro ekugadzirisa kushungurudza anokwanisa kukubatsira kunzwa uchinetseka kuderera pakati pezvino uye sarudzo (mamiriyoni anobatsira maitiro ekugadzirisa kushungurudzika kudarika munaNovember zvakare):
- Deredzai Nhau Yenyu Inonzi . Zvakakosha kugara uine ruzivo, asi zvese zviri nyore kuti uoremerwe nemashoko mazuva ano. Kana iwe ukawana kushushikana kwako kunowedzera apo iwe uchidya zvinyorwa pamusoro pezviri kuitika mune zvematongerwo enyika, isa mitsara pane yako yekushandisa. Izvi hazvireve kuvhara musoro wako mujecha, asi pane kugadzira miganhu ine utano muhukama hwako nemashoko. Verenga zvakakwana kuti ugare uine zivo, asi tora nguva. Iyi inyanzvi ine hutano yekuchengeta kunyange mushure mekusarudzwa. "Dzimai nyaya yacho kana kutora purogiramu ye digital," inokurudzira APA. "Zvitore nguva, iwe famba kufamba, kana kupedza nguva neshamwari nemhuri kuita zvinhu zvaunofarira." Nemamwe mazwi, rangarira uye itaura pachena mumazuva ose ehupenyu hwako.
- Chengetedza Mhuri uye Kuremekedzwa Muhukama. Iwe haufaniri kurega kukurukura zvematongerwe enyika zvachose, asi kuderedza nguva yaunopedza nharo pamusoro pezvematongerwe enyika inangwa yakakodzera. Kukonana kunoita kuti uwedzere kunetseka . Nokudaro kuva akangwara uye kuremekedza nezvekutaurirana kwezvematongerwo enyika ndeyekufanirwa. Kukanganisa huwandu hwehukama hupenyu hwako hunobatwa nekupesana kunogonawo kuderedza kushungurudzika kwako. Izvi zvinoreva kudzivisa kukurukurirana kunogona kuitika kuva nharo kana kunyange kudzivisa vanhu vanoomerera pazvikonzero izvi, zvisingaiti ikozvino. ( Heano mamwe mazano anogona kubatsira .) Kunyange kune avo vane mafungiro akafanana, edza kuisa pfungwa pane dzimwe nyaya zvakare, kunyanya kana iwe unobvumirana pamusoro pazvo ndechokuti zvinhu zvakasvibiswa sei. Taura zvakawanda pamusoro pezvinhu zvawakambokurukura musarudzo iyi, zvinhu zvawakanakidzwa nazvo.
- Usapinda Mukutya Nezveramangwana. Izvi zvinogona kuva kushungurudza-kukonzera sarudzo nokuti pane zvakawanda zviri pangozi. Zvisinei, kuedza kunogona kunge kuri kugara pane zvakaipisisa zvinogona kuitika, kushungurudzika nekuzvidya mwoyo pamusoro pezvinogona kuitika hazvisi kubudirira. Panzvimbo pokunyanya kuzvidya mwoyo kana kukanganisa , APA inokurudzira kuti iwe "shandisa zvinetso zvako kuti uite mutsauko wakanaka pane zvaunofunga nezvazvo. Funga kuzvipira munharaunda yako, kutsigira nyaya yaunotsigira, kana kubatana neboka remunharaunda. "Izvi zvinogona kureva kupindira mune zvematongerwo enyika pane imwe nzvimbo yepamunharaunda iyo iwe unogona kuita mutsauko mukuru-uye pamwe shamwari dzako.
- Ramba Uchitarisa. Icho chiri kuedza zvikuru kuparadza zvinogona kuitika kana munhu wako akasarudzwa asingakundi musi waNovember 8 th . Asi America ine mukana wekuva nehupfumi hwematongerwo enyika huine matavi matatu ehurumende kuti ape hunoenderana nekusarudza vatungamiri vatsva. Izvi zvinoreva kuti America ichaenderera mberi nenzira yakafanana yakamboita. IAAPA inokurudzira kuti iwe "usadzivisa kuparadza" kana kuti kuita zvinhu uye remangwana zvive zvakanyanya kudarika zvavari chaizvo "uye urambe uine maonero akanaka."
- Vote. Kusarudzwa kunogona kushungurudza pakuti tinogona kunzwa tisingakwanisi kana kusakwanisa kudzora mugumisiro wezvasarudzwa, kunyange zvichitibaya isu. Kuramba uine pfungwa yekuzvidzora iwe pachako kunogona kukubatsira kunzwa uchinetseka zvakanyanya. "Muhurumende, izwi remugari wevanhu rinokosha," APA inotiyeuchidza. "Nokuvhota, iwe une tariro unonzwa uchitora danho rinoshanda uye unobatanidzwa mune izvo vakawanda vakave vachinyanya kusarudzwa kusarudzwa. Tsvaga ruzivo rwakakwana kuti udzidze pamusoro pevaya vanobvumirwa uye nenyaya dziri muvhoti yako (kwete kungotanga kukwikwidza mutungamiri wenyika), ita zvisarudzo zvakajeka, uye ufukidze chisimbiso chako "ndakasarudza" nekudada. "
General Management Strategies
Chimwe chakavanzika kubatsirwa kwekushungurudzika kunobva kuchisarudzo ichi ndechokuti iri kupa chiyeuchidzo chekukosha kwekutambudzika kwekutambudzika. Izvo pamusoro apa inzira dzakakosha dzokuderedza kusarudzwa kwemasarudzo, asi zvakakosha kuita kushushikana kwepfungwa nguva dzose yehupenyu hwako senzira yekuchengetedza hutano hwako uye hukama hwakanaka kupfuura iyi sarudzo.
Izvi zvinoreva kusika miitiro inogona kukubatsira kuti uwedzere kugadzikana kumanikidziro. Zvinogonawo kureva kunyanya kuziva apo iwe unonzwa uchinetseka muupenyu hwako huwandu uye uchiziva kuti nzira dzinoshanda sei iwe kuti uderedze kushungurudzika munguva ino .
Pakupedzisira, tsvaga zvimwe zvinhu zvinokonzera kushungurudzika muupenyu hwako uye kubvisa kushungurudzika kwaunogona. Zvadaro, chii chaunosara nacho chikamu chekudzvinyirira chinokwanisika. Iyi ndiyo nzira dzose dzaunokwanisa kuita zvakasimba mukugadzirisa kushushikana uye kuzvibvumira kunzwa kunzwa kwakanyanya kwekutonga kwako uye hukuru hwetariro yenguva yako yemberi kunze kwekusarudzwa kwe 2016.
> Kwakabva:
American Psychological Association Kushungurudzika muAmerica Survey . 2017.