Kurukura kusazvidya mwoyo kunogona kuva chipingamupinyi kune avo vanotsvaka basa. Kune avo vane chirwere chinokonzera kushungurudzika kwevanhu (SAD) , kubvunzurudzwa kwebasa kunogona kunyanya kuoma.
Kusangana nevasingazivi munzvimbo yechiremera, kutaura pamusoro pako, kuongororwa uye kutongwa pane chitarisiko chako, chimiro, uye kukwanisa kuzvitengesa-izvi zvose zvinokonzera kushungurudzika kwevanhu.
Kana iwe uchitambura kubva kuSAD, zvakakosha kutsvaga kurapwa kwakanaka, kwakadai semishonga kana kukanganisa-behavioral therapy (CBT) . Zvisinei, panewo nzira dzaungashandisa kubatsira kuderedza kushungurudzika musati wabvunzurudzwa.
Kana iwe uine chirwere chekushushikana kwevanhu munzanga kana unongotya pamusoro pekubvunzurudzwa kwebasa, mazano anotevera angakubatsira kuti utsungirire kuzvidya mwoyo kwako.
1. Zvichengete Iwe Zvakanaka
Dzivisa caffeine , iva nehope zvakakwana uye kurovedza muviri nguva dzose. Kuzvichengetedza utano hwakanaka ndiko kunokosha paunotarisana nemamiriro ezvinhu anogona kuomesa.
2. Ita maonero ekubudirira
Tsvaga nzvimbo yakanyarara uko iwe usingazununguswi, vhura maziso ako uye uone kuti iwe pachako uri kubudirira mubvunzurudzo yako. Kufungidzira kubudirira hakusi kungofunga kwakanaka; kana waita zvakanaka, uri kugadzirira uropi hwako kuti uzviite nenzira yakati. Iyi nzira inoshandiswa nevatambi vemauto vasati vambokwikwidzana kunatsiridza basa.
3. Deredza Kudzvinyirira
Deredza kudzvinyirira kusina kufanana nekuita kwako chaiyo mubvunzurudzo, zvakadai
- kusagadzikana zvipfeko
- kurasikirwa
- kuratidzira kumabvazuva
Zvakanaka zvisati zvaitika, sarudza chifukidzo chakanaka uye chinotaridzika zvakanaka kwauri. Kana iwe usingazivi nzvimbo yemubvunzurudzo, zvipe nguva yakawanda yekuwana kana kuedza kuedza zuva kana maviri zvisati zvaitika.
4. Ita Tsvakurudzo Yako
Kuva wakagadzirirwa zvakanaka ndezvakanaka kuzvidya mwoyo-kununura.
- Tsvakurudza iwe unogona kushandira.
- Gadzirira mhinduro dzemibvunzo yakawanda.
Zvose zvigadziriro zvaunogona kuita zvichabatsira kukuwedzera kunyaradza kwako uye kukuita iwe unzwe uine chivimbo uye unokwanisa mukukurukurirana.
5. Usapinda Mukudzvinyirira
Kamwe kamwe mune imwe nguva, unogona kubvunzurudzwa nemumwe munhu anokufambisa kuti uone kuti unoita sei kushungurudzika. Kunyange zvazvo, semunhu ane SAD, zvingave zvichiedza kuwedzera mukufungidzira kusina kunaka , zvakadai
"Anoziva kuti handigone kubata basa iri, ini ndisina kumbobvira ndashandisa" kana
"Havandidi ini chaizvo; handimbofi ndakawana basa"
Mira.
Kana iwe ukazviwana uri mumamiriro ezvinhu aya, ona izvo uyo mubvunzurudzo ari kuedza kuita uye usamurega achikugumbura. Ziva kuti vamwe vakagadzirira vave vakabata nenzira imwe chete uye kuti haisi kuratidzira iwe kana kukwanisa kwako.
6. Bvunzurudzai Mubvunzi
Inzwa uchinge usingafungi munyaya yekubvunzurudza nekuziva kuti kubvunzurudza kune mukana wekuti iwe uongorore mushandi wako. Iwe uri kusarudza kana iwe uchida kushanda kune waanoshandira zvakanyanya sezvavari kusarudza kana vachida kuti uuye basa kwavari. Edza kuzviisa mupfungwa idzi uye ona kana pfungwa yako isingashanduki. Bvunza mibvunzo inoratidza kuti unofunga kuti sangano rinogona sei kukodzera nechinangwa chako uye chinangwa chebasa rako.
7. Dzinga Kushungurudza Simba
Kufunganya kune nzira yekubuda kunze kana iwe uchifunga kuti iwe wakazvivanza zvakanaka. Kana iwe ukazviwana uine fidgeting, ita chimwe chinhu kuti ubudise simba rokuzvidya mwoyo izvo zvichange zvisingaoneki, zvakadai sekugunzva zvigunwe zvako.
8. Tora Nguva Yako
Iwe haufaniri kupindura mibvunzo pakarepo.
- Simbomira musati mhinduro uye tora pfungwa dzako.
- Kana ukashushikana nezvekuvhara chinhu chisina kubvunzwa munguva yekubvunzurudza, nyora manotsi sezvo munhu wese achitaura. Izvi zvinotarisa pfungwa kubva kwauri uye zvinokubvumira kuti utaure kumanotsi ako mushure mokunge mubvunzo wakabvunzwa.
Kana iwe ukatanga kutora chinhu chisina chinhu, ramba uchitora manotsi uye rondedzero yaunoda kuunganidza pfungwa dzako usati wapindura.
9. Gadzirira
Munhu anogadzirirwa zvakagadzirirwa ane purofiti yakakurumbira muhurukuro. Mukuwedzera, kuva wakagadzirirwa zvakakwana uye kushingaira kunoderedza dambudziko rako rekubvunzurudza. Uya nezvose zvaunofunga kuti ungada, zvakadai sezvinotevera:
- dzokazve
- tsamba yepamusoro
- mabhizinesi makadhi
- zvinyorwa
- malayisensi
- zvituko
- peni uye notepad
10. Rumbidzai
Pasinei nokuti wakanzwa sei kuti kubvunzurudzwa kwaenda, vongai iwe pachako nekuda kwekutora mukana. Ita chimwe chinhu chaunofarira semubairo. Pakupedzisira, dzivisa kumira pamusoro pekuti iyo hurukuro yakaenda sei kana chii chingave chiri nani. Kunyange zvazvo zvakakosha kunyora kuti chii chakafamba zvakanaka uye kuti iwe unogona sei kuvandudza, kugara pazvikamu zvisina kunaka zvebvunzurudzo zvinongopedza kuvimba kwako.
Research in Interview Interview
Mukudzidza muna 2015 vanhu 82 veChinese, zvakawanikwa kuti nzira dzekuongorora zvakare nekugamuchirwa dzakanga dzakanyatsoshanda kuronga kushungurudzika kudarika kuregererwa panguva yemubvunzurudzo yemabasa.
Izvi zvinoratidza kuti kudzidza kukubvuma iwe uchange uchizvidya mwoyo, uye kuwedzera kufunganya mupfungwa dzako, kuchava kwakakosha pane kuedza kusazvidza chokwadi chauri kunyanya kufunga.
Chidzidzo che 2011 chakatsvaga kubudirira kwekushandisa chokwadi chaiyo (VR) kuvandudza unyanzvi hwekubvunzurudza basa, kuderedza kutya, uye kuwedzere kuvimba nezvekubvunzurudzwa kwebasa. Muchikamu chiduku chevanhu gumi, zvakawanikwa kuti kushushikana kuderera kuburikidza nekushandiswa kwerongwa hweVR. Zvinhu zvakadai sekuenderera mberi mhinduro uye kukwanisa kudzokorora zvinyorwa zvebvunzurudzo zvakataurwa sekubatsira.
Zvinogona kufungidzirwa kuti mune ramangwana, zvirongwa zveVR zvakadai seizvi zvinogona kubatsira avo vane chirwere chekushaya chinetso chevanhu vanove nekuzvidya mwoyo kwakanyanya pamusoro pemabasa ekubvunzurudza.
Shoko Rinobva
Kana iwe unobvunzurudzwa uye iwe usingaoneki kukwanisa kupedza mubvunzurudzo yebasa, zvinogona kunge iwe unoda chimwe chinhu kupfuura kungozvibatsira, sekurapa nenzira yemishonga kana kurapwa. Sangana nachiremba wako kuti ukurukure zviratidzo zvako uye uronga hurongwa hunoenderana nenzira yakanakisisa yekuita nokuda kwako.
Sources:
> Bell MD, Weinstein A. Kudzidzisa unyanzvi hwokugadzirisa basa rekuita basa kune vanhu vane hurema hwepfungwa: zvinoita uye kushivirira kwechokwadi chaihwo kudzidziswa. Schizophr Bull . 2011; 37 Suppl 2: S91-97. doi: 10.1093 / schbul / sbr061.
Georgia College uye State University. Kutarisa Job Job Hurukuro Anxiety.
> Gong L, Li W, Zhang D, Rost DH. Migumisiro yemagadzirirwo emagariro ekufunga pamusoro pekuzvidya mwoyo panguva yekubvunzurudzwa kwebasa muvashandi vekuChikoroji. Kuzvidya Mwoyo Kushungurudzika Kukunda . June 2015: 1-13. doi: 10.1080 / 10615806.2015.1042462.
Salisbury University. Bvunzurudza Kunyanya Kushushikana Nekuzvidya Mwoyo.