Haasi munhu wose ane chirwere chinokonzera kufunganya (GAD) anokwanisa kutarisira kushungurudzika kwavo pavanenge vari kubasa. Vakawanda vanonetseka nekunyanya kunetseka pamusoro pezvinetso zvakasiyana-siyana zvezuva nezuva zvine chokuita nebasa, kana kunyange hupenyu hwavo hwega, pavanenge vachiedza kuita basa ravo kuitwa.
Uku kunetseka kunokanganisa uye kwakanyanya kukura kudarika zvaizotarisirwa pamusoro pezvinhu zvinongoda kunetseka.
Inowanzokonzera zviratidzo zvemuviri zvinogona kuita kuti hupenyu huve nehupenyu hushungurudzika.
Shanda Matambudziko
Vanhu vane chirwere chinokonzera kushungurudzika chinokanganisa vangazvidya mwoyo pamusoro pechinhu chipi zvacho chinotevera pavanenge vari kubasa:
- kunetseka pamusoro pekufambisa kushanda
- kunetseka pamusoro pebasa rebasa
- zvinetso zvemhuri
- kunetseka kwemari
- zvinetso zveutano
Matambudziko Ebasa Anobata Nhamo
Izvi zvinoshungurudza zvinogona kushandura mune zvinetso zvinotevera kushanda (pakati pevamwe):
- kusakwanisa kuisa pfungwa
- kusakwanisa kutarisa / kunyanya kuzvitarisira
- kukundikana kusangana nenguva dzakatadza / kutora nguva yakareba kuti uite zvinhu
- somatic (muviri) matambudziko akadai sekumanikidzwa, misoro, kunzwa kwekumanikidzwa, dutu, uye kushungurudzika mudumbu
- kukanganwa
- mazuva anorwara / kurasikirwa
- kupera simba pamhuri yehupenyu
Mazano Okukunda
Kutsungirira GAD kubasa kunobvira. Pasi pane mamwe mazano ekukubatsira kutarisira kushungurudzika paunenge uri kubasa.
Taura neMutungamiriri Wako: Haasi munhu wese anonzwa akasununguka kuita izvi, asi kutaura nemutungamiriri wako kana mutariri pamusoro pehutano hwako hunogona kubatsira.
Iwe unogona kupiwa nzvimbo dzekugara kuti ikubatsire kuita basa rako nekubudirira.
Vamwe vanhu vangave vasati vaudza vatariri kuti vatye kuonekwa sevasina simba kana vasingadi kushanda, kurasikirwa nekutengeswa, kana kuti kuva nechokunyorera.
Pakupedzisira, zvakadaro, iwe haugoni kusarurwa nekuda kwehutano hwako.
VaAmerica vane Urema (ADA) Mutemo we1990 vanokudzivirira kubva pakusarura kana iwe uchikwanisa kuita basa rako uye unokwanisa kuita mabasa nekugara kwakakodzera.
Taurira Waunoshanda Naye: Kana iwe uchitaura naye waunoshanda naye kuti uri kunzwa sei, pane mumwe munhu ari kumushandi anoziva zvauri kuitika uye ndiani angakwanisa kukubatsira kuti uchengetedze.
Kushanda Pasinei Nezvipingamupinyi Zvako: Kunzwisisa miganhu inopiwa kwauri nehutano hwako hwekuzvidya mwoyo uye kudzidza kudzidza mukati mavo. Tora nguva apo iwe unoda. Tora kufamba nokukurumidza kana kutizaza kwezororo kwemazuva mashoma. Tarisa pane rimwe basa pane imwe nguva uye edza kusafunganya pamusoro pezvose zvinoda kuitwa. Teerera kumimhanzi kubasa kana iwe uchibvumirwa uye kana zvichikubatsira kuti utarise. Isai nguva dzemazuva ekuchengetedza iwe pachako.
Iva Nangariro: Kana iwe ukazviwana uchirasikirwa nehana kana kuisa pfungwa uye uchivharidzirwa mukuzvidya mwoyo, ita tsika dzako. Iva nekucherechedza nzvimbo yako yakakomberedza uye udzokezve panguva ino. Edza kufungisisa kwepfungwa kana imwe mimwe miitiro inokudzidzisa iwe kuti ungadzosa sei kune ino.
Iva Noutano Hwakanaka Hwehutano: Kunyange zvazvo gAD inogona kukonzera kusuruvara, edza zvakanakisisa iwe kuti ugare kune nguva dzose yehope / wake. Idya zvokudya zvine utano uye udzivise caffeine.
Paunenge Usingagoni Kukunda
Uchiri kuwana kuti haugone kurarama nehutano husingaperi pabasa? Zvibvunze mibvunzo inotevera.
Chokutanga-wakamboonekwa uye wakagamuchirwa here? Kana iwe chete uine chirevo chisina kujeka chokuti chimwe chinhu chakaipa asi usina kuona chiremba, ikozvino ndiyo nguva. Mune dambudziko reAdA's 2006 rekunyanya kushungurudzika uye kudengenyeka kwepfungwa, 40 muzana yevakabvunzurudza vakawana kushungurudzika kusingaperi kana kuti kunyanya kunetseka muupenyu hwavo hwezuva nezuva. Zvisinei, 9 muzana chete yevanhu vakapindura vakaonekwa kuti vane dambudziko rekuzvidya mwoyo. Kuwana kuongororwa uye kurapwa kwakadai sekurapa kana mishonga inofanira kugara iri danho rako rokutanga kana kushushikana kwakanyanya kunopesana neukwanisa kwako kushanda.
Chechipiri-kana iwe wakamboedza zvimwe zvose uye usingakwanisi kurarama nebasa, wakambofunga here kushanda nekuda kwekuremara huripo iwe uchivandudza? Haisi chiratidzo chenyadzisa kana kukundikana kuita saizvozvo. Zvichida iwe unongoda nguva yekushanda pakunetseka kwako uye wozopindazve kubasa kubva panzvimbo yakasimba.
> Sources:
> Kuzvidya Mwoyo Usangano hweAmerica. Kufunganya uye Kushungurudzika Mubasa.
> Kuzvidya Mwoyo Usangano hweAmerica. Zvinonyanya kukosha: Workplace Stress uye Anetseety Disorders Survey.
> Harvard Health Publications. Mental Health Problems In Workplace.
> Hendriks SM, Spijker J, Licht CMM, et al. Basa Renguva Yakareba Kuremara uye Kubvuma Kutenda Mukuzvidya Mwoyo uye Kushungurudzika Kunetseka. J Inobata Matambudziko . 2015; 178: 121-130.