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Dai asiri iye - tateguru wako angadai akadyiwa nebere. Uye dai asiri iye - ungadai wakapasa bvunzo yako yekutyaira kekutanga. Ndiri kutaura nezvestress. Kuti tiunganidze pane kutikunda, chiito cheStresozaradni ndechekutibatsira.
Kurwa kana kumhanya
Ngatidzokere kune zvakapfuura. Pane imwe nguva, kushushikana kwaiita kuti hupenyu hwedu huve nyore. Pasina adrenaline, noradrenaline, yakakwira kurova kwemoyo, kukurumidza kufema uye dilated vadzidzi, tateguru wedu angadai asina kuvhima moose. Uye pamwe angadai asina kumwaya pamberi pebere. Mapinduriro okuti “kurwa kana kutiza” anongoerekana auya munguva dzokutyisa kwagara kuchibatsira munhu kukunda njodzi, kusanganisira njodzi dzinouraya dziri kunze kwenyika. Nhasi, kushushikana, zvinosuruvarisa, kunotiomesa mitezo, kunotora pasi panguva yekutaura kwevanhu uye kunotidzivisa kurara usiku. Vamwe vanoedza kumhanya, vamwe vanosvika pabhokisi re ice cream kana bhodhoro rewaini.
Vashoma vanofungisisa, kutsvaga rubatsiro kana kutarisana nemamiriro ezvinhu akaoma. Kazhinji yenguva, tinozvivharira isu uye tichinyepedzera kuti zvese zvakanaka. Tiri kuvhara dambudziko rinokura zvisingatsungiririki. Uye, zvinopesana nezvatinowanzonzwa, tinoda kushushikana zvakanyanya! Chero nguva, unogona kuzviwana uri mumamiriro ezvinhu ane njodzi anozoburitswa ari mupenyu nekuda kwemhinduro yako yekukurumidza, yekuzvarwa nayo. Uyezve, kunetseka kunoita kuti upenyu hwedu huwedzere kunakidza. Zvinokutendera kuti uzvikurudzire kuita pamberi pebvunzo yakakosha uye uyeuke kupfuura vhiki rese muhusiku humwe. Pasina adrenaline rush, bungee jumping, kukwira makomo kana mapofu emazuva ese anorasa kunaka kwavo nekunaka.
Stress yePole
Sekusimbisa kwaDr. Ewa Jarczewska-Gerc vekuSWP University: – Tese tinombosangana nekushushikana, kuremerwa kana kuomerwa muhupenyu hwedu. Chinoita kuti tisiyane zvikuru nemabatiro atinoita kushushikana. Hunhu hwakasiyana-siyana hunoitwa nevanhu hwakakura zvikuru. Tinogona kutaura nezvemhando nhatu dzemaitiro: kutarisana nedambudziko, kutsvaga rutsigiro kubva kuhama kana kutiza. Nehurombo, kunyepedzera pamberi pedu uye nepasirese kuti mamiriro akaoma haana basa kazhinji anotungamira kudambudziko rinokura uye matambudziko asingaperi munharaunda yemanzwiro nezviito.
Maererano nekuongorora kweGFK Polonia "Poles and stress" - 98 muzana. vedu vanosangana nekushushikana muhupenyu hwezuva nezuva, uye anenge ega ega wechishanu anopindura anorarama mukushushikana nguva dzose. Kazhinji tinonetseka nezvehupenyu hwepachivande (46%) - kunyanya matambudziko emari, kurwara kwemudiwa, bhajeti, kugadziridza uye kuwanda kwebasa remumba. Chirwere chemwana uye mutoro wemabasa epamba zvinowanzotaurwa nevakadzi sezvinonyanya kukonzera kushungurudzika. Mazororo ari kuuya anonetsawo vazhinji vedu. Muhupenyu hwedu hwehunyanzvi, tinouraiwa nebasa pasi pekumanikidzwa kwenguva uye sangano rayo risina kunaka. Migumisiro yakaipa yatinosangana nayo kuneta (78%), kusiya basa (63%), kusadzora maitiro (61%), kukanganisa (60%), uye migumisiro yakaipa (47%). Yese yechishanu Pole haione mhedzisiro yekushushikana zvachose, uye chete 13 muzana. anoongorora kugona kwake kubatsirikana kubva pairi padanho rakanaka kana rakanaka kwazvo. Neraki, vazhinji vedu (9/10 vanhu) tinoda kushandura pfungwa dzedu uye kudzidza kushandura kushushikana kune isu mukana.
Sekureva kwaDr. Ewa Jarczewska-Gerc kubva kuSWPS University: - Kuchinja maonero kune akanyanya kunaka kunozobatsira kushandura kushushikana kuita chiito chinounza mabhenefiti nenzira yekuwana chido, kubudirira kwehunyanzvi uye kudzamisa hukama nevanhu. Mubvunzo chete ndewokuti: sei kuzviita uye kupi kutanga?
Iva "isina kunetseka"
Tikiti yekirabhu "Stresozaradnych" iri mumaoko emumwe nemumwe wedu. Kushungurudzika kwatinoita mumamiriro ezuva nezuva kunobva kune hurongwa hwemagetsi. Asi izvi hazvirevi kuti vanhu vane reactivity yakakwirira kune zvinokurudzira, zvakasimbiswa nezviduku, havakwanisi kuchinja maitiro avo. Kufanotaura chimwe chinhu, uye kushanda iwe pachako ndechimwe chinhu. Chinangwa chemushandirapamwe we "Stresozaradni" ndechekukuratidza maitiro ekudzora kushushikana uye kuishandisa nekuda kwezvinangwa zvako. Mu "stressomorphosis" chinhu chinonyanya kukosha ndechekuita zuva nezuva, izvo zvinogona kusanganisira kufunga, kuzarura kune zvitsva zvitsva, zviitiko kana mamiriro ezvinhu. Zvichida vamwe vedu vachafanira kusiya nzvimbo yedu yekunyaradza uye kuvhura kune nyika. Tsvagiridzo inoratidza kuti vanhu vanofarira zvinonetsa uye vanotora njodzi havagone kutakura mutengo wekushushikana. Ngatitarisei - hazvizove nyore. Shanduko yega yega inoda nhamburiko, uye zvinotora nguva kuti isu tigadzire mhinduro dzakakodzera uye maitiro. Nekudaro, iyo mutambo wakakodzera kenduru, isu tinogona kuwana zvirinani mamiriro, kushanda mukuita uye kureba kune grey chokwadi.
Sezvo Dr. Ewa Jarczewska-Gerc anobva kuYunivhesiti yeSWPS anoti: - Nhanho yekutanga ye "stressomorphosis" ndiyo inonzi pre-contemplation. Inosanganisira chokwadi chokuti tinotanga kuona kuti nzira yatinoita nayo kusvika zvino inotipisa uye inotiita kuti tisafara, kunyange zvazvo tichiri kuzvidzivirira pakuita sarudzo yekuchinja. Muchikamu chinotevera - kufungisisa - isu tatobvuma kwatiri uye kunyika kuti nzira yemazuva ano yekuita kushushikana yakanga ichikuvadza kwatiri, uye kuchinja ikoko hakusi kudiwa chete, asiwo kunogoneka. Kana tichiona mamiriro ezvinhu sechinetso kana kuti tyisidziro kunotsamira zvikuru kwatiri. Vanoshushikana vanoedza kutarisana nematambudziko nenzira yakatarisana nebasa uye nekuagadzirisa nguva dzose. Muchikamu chechitatu chekugadzirisa, tinoronga kuchinja. Isu tinoona kuti ndezvipi chaizvo zvinoda kuvandudzwa, kuita zvigadziriso zvitsva uye kuona zvazvinoita. Inogona kunge iri hurukuro yakatendeseka nemushandirwi wako kana mudiwa wako nezve izvo zvave zvichikukuvadza kwenguva yakareba. Kana kuti sarudzo yekusiya basa rinovengwa mumubatanidzwa uye kutanga bhizinesi rako. Sezvenguva dzose, kuwirirana ndiko kunosarudza kubudirira. Matambudziko anogara achidzoka kwatiri, saka zviito zvedu hazvigone kuva zvega. Vanofanira kupinda muropa redu vova tsika.
Dzidziso mukuita
Ngatiti iwe uri kumashure kwedanho rekufungidzira uye kufungisisa. Wakagadzirira shanduko, asi unoshamisika kuti chii chichakubatsira iwe kuparadzira kushushikana kwako pamafudzi ako? Nehurombo, hapana nzira yepasirese, hapana resipi inoshanda kune wese munhu. Mumwe nemumwe wedu anofanira kutsvaga nzira yake. Heano mamwe mazano. Kana chikonzero chekushushikana isangano rakashata rebasa, dzidza kubata nguva yako. Uye zviyere zvinangwa zvako. Hazvisi zvese zvinogoneka, asi kugadzira rondedzero pane pepa, mukarenda kana foni kunowedzera kubereka. Nyora zvibodzwa zvako nenzira kwayo, kubva ku "mousses" iyo yakakosha kune zvinhu izvo, sezvakataurwa naScarlett Ohara, zvinogona kumirira. Iwe hautomboziva kuti kugutsikana kwakadii kutarisa zvinhu zvinotevera zvinokupa iwe. Nyora pasi chimwe chazvo iye zvino uye zvakanaka kuti uirase - NGUVA YEKURELAXATION.
Kune maawa makumi maviri nemana chete pazuva uye iwe unofanirwa kuzvitsvagira kanguva kunze kwebasa. Iwe hausi muchina, uye kudzongonyedzwa kubva mukumhanya kwako kwemazuva ese kuchakutendera iwe kuti uone zvinhu zvakawanda nechinhambwe chikuru. Kupedza nguva nemhuri uye neshamwari kunokupa pfungwa yekuve munhu uye kugamuchirwa inoshanda zvirinani pane Xanax. Saizvozvowo, kuita basa renguva dzose kana chido. Nekuita mabasa atinoda, tinokanganwa nezvematambudziko uye tinopa muviri nguva yekuvandudza. Nzira iri nyore yekubata nekushushikana ndeyekutaura. Kune vamwe, zvakakwana kuti vareurure kunetseka kwavo uye kunzwa zviri nani pakarepo. Vamwe havagoni kuvhura uye vangaedza kunyora zvinetso pabepa. Nyanzvi dzepfungwa dzinokurudzira nzira iyi - zvinosvika kuti kunetseka zvakanyorwa pamapepa zviri nyore kudzora uye kubatsira kuderedza kushushikana. Iwe unogona zvakare kushandisa mamwe maitiro epfungwa akadai sekufungisisa, hypnosis kana kuona. Kudzidzira kufema kuchava kukuru kuti uwanezve kuenzanisa. Nekudzora inhalation uye kufema, isu tinodzikisa nyore mwero wekushushikana kwemukati.
Kocoa panzvimbo pezana
Chero mudzidzisi wega wega achakuudza kuti kudzidziswa pasina kudya kwakaringana uye kuwedzera hakushande. Zvakafanana ne "stress-resourcefulness". Uye kusvuta, kunwa doro zvisina kunaka, kudya kusina kunaka kana kushayikwa kwekurara kunoderedza kusadzivirirwa kwepfungwa. Naizvozvo, kana iwe uchida kudzora kushushikana kwako, isa mari muhupenyu hune hutano. Imwe yezvakaipa zvinokonzerwa nekushungurudzika ndiko kuwedzera kurasikirwa kwe magnesium. Zvakare, kushomeka kwe magnesium kunowedzera kukanganisa kushushikana uye kushushikana. Tine inonzi vicious circle.
Nokuda kwechikonzero ichi, kudya kwakakodzera uye kuwedzera kunogona kukubatsira iwe kuita shanduko yakanaka. Chinodiwa chezuva nezuva che magnesium mumunhu mukuru ndeye 300-400 mg. Naizvozvo, zvakakosha kusanganisira zvigadzirwa semhodzi dzenhanga (100 g - 520 mg yemagnesium), inovava cocoa (100 g - 420 mg yemagnesium), maamondi (100 g - 257 mg yemagnesium), bhinzi chena (100 g) 169 mg ye magnesium) mumenyu yako yezuva nezuva. ), Buckwheat (100 g - 218 mg ye magnesium) uye oat flakes (100 g - 129 mg ye magnesium). Nehurombo, kazhinji tinoita zvese neimwe nzira kutenderedza uye kushandisa maperesenti kudzikisa mhedzisiro yekushushikana kusingaperi. Zvechokwadi, pane imwe nguva kunwa doro kunoderedza kushushikana, asi nekufamba kwenguva "mushonga" unova dambudziko panzvimbo yekurapa. Sei? Kuwanda kwedoro, sekukakavara navamwene kana musangano unouya, chinhu chinoshungurudza muviri. Mukuwedzera, zvikamu uye inofambidzana ne "after-oms" kofi yakasimba zvinonyatsosuka magnesium kubva mumuviri. "Kuchenesa" mushure mehusiku hurefu kunotora maawa akawanda uye kunozviratidza mune hangover inouraya. Mhedziso: panzvimbo yedoro remanheru, svika pacocoa uye tanga munzira ye "stressomorphosis".
Dr. Ewa Jarczewska-Ger - chiremba wepfungwa paYunivhesiti yeSocial Sciences uye Humanities. Anonyanya kukoshesa psychology yekukurudzira. Anobata nenyaya yekubudirira uye kutsungirira mukuita uye simba rekukurudzira pfungwa pakuita kwemabasa. Anodzidza hukama huri pakati pemhando dzakasiyana dzekufunga nekufungidzira uye kushanda uye kushingirira mukuita. PaYunivhesiti yeSWPS, anoitisa seminari yatenzi uye makirasi mune psychology yemanzwiro uye kukurudzira, psychology yekusiyana kwemunhu uye hutano hwekuita. Mubasa remudzidzisi wezvidzidzo, chinhu chinonyanya kukosha mukana wekufambisa ruzivo, icho chinhu chakakosha mukunzwisisa kuri nani kwenyika.