Kuopa kuchotsedwa ntchito, kutaya ndalama kumakula kukhala nkhawa yosalekeza. Kulephera kulankhulana ndi mabwenzi, kulankhulana ndi achibale kumapangitsa kupsinjika maganizo kukhala kosapiririka. Koma titha kudzithandiza kuti tipulumuke kukhala kwaokha komanso kupindula nako, akutero katswiri wa zamaganizo a Christine Hammond.
Mliriwu komanso kudzipatula kunakhala vuto lalikulu kwa Mary. Kukumana ndi abwenzi nthawi zonse kumamuthandiza kusokoneza ndi kumasuka, ndipo tsopano, pamene kunali kosatheka kuwona ndi kukumbatirana, adapenga ndi kupsinjika maganizo.
Ntchitoyi inayima ndipo sizinadziwike kuti ndi liti zomwe zingatheke kubwereranso, ndipo panthawiyi, nthawi yomalizira inali pafupi kubweza ngongole ya galimoto ndi lendi. Banja la Maria linkakhala kutali kwambiri ndipo sankamuthandiza m’njira iliyonse.
Anataya mtima, zinkawoneka kwa iye kuti sakanatha kupirira, nthawi zonse ankazunzidwa ndi nkhawa. Ngakhale kuti HR adamutsimikizira kuti sadzachotsedwa ntchito, kuchepetsa ndalama zilizonse kungakhale koopsa kwa iye.
Kuda nkhawa pafupipafupi kunayamba, zomwe nthawi zina zidasanduka mantha oganiza za mtsogolo. Maria ankaganiza mochita mantha kwambiri mmene zonse zimene zinkachitikazo zidzakhudzire moyo wake, ndipo pamene ankaganizira kwambiri, m’pamene ankaopa kwambiri.
Pothedwa nzeru, anayesetsa kupeza chitonthozo ndi mowa. Koma nayenso sanathandize. Tsiku lotsatira, akudwala matenda otupa, anazindikira kuti inali nthawi yoti asinthe zinazake. Pogwiritsa ntchito chitsanzo chake, tiyeni tiwone momwe mungathanirane bwino ndi nkhawa mukamatsekeredwa kunyumba chifukwa chokhala kwaokha.
1. Sinkhasinkhani. Yesani kusinkhasinkha kwa mphindi zisanu. Tsekani maso anu, yesetsani kupuma mozama ndikungoyang'ana momwe malingaliro osiyanasiyana amawonekera ndikutha. Musalole aliyense wa iwo achedwe kwa nthawi yayitali. “Mwa kusinkhasinkha, mumaphunzitsa maganizo anu kuchotsa malingaliro oipa amene amayambitsa nkhaŵa,” akufotokoza motero katswiri wa zamaganizo Christine Hammond.
2. Pumulani. Nthawi zambiri nkhawa imabwera chifukwa choyesetsa kuchita zinthu zambiri nthawi imodzi. Imani, sankhani chinthu chimodzi ndikungoyang'ana pa icho, kusiya china chilichonse kwakanthawi. Izi zidzathetsa kupsinjika kwakukulu ndikukulolani kuti mupumule ndikukhazika mtima pansi pang'ono.
3. Osathamanga. Yesani kuchita mwadala chilichonse pang'onopang'ono. Ndikofunika kuti musamafulumire komanso musadziwonetsere ku nkhawa kwambiri. M'moyo wamakono wotanganidwa, nkhawa nthawi zina imakhala ngati chikumbutso chothandiza kuti mutenge nthawi yanu ndikusangalala sekondi iliyonse.
4. Pumirani mozama. Kupuma kwambiri ndi "mimba" kumathandiza kuthetsa kupsinjika panthawi yoopsa. “Yesani kuchita masewera olimbitsa thupi: lowetsani mpweya m’mphuno mwako kwa masekondi anayi, gwirani mpweya wanu kwa masekondi anayi, kenako tulutsani m’kamwa mwako kwa masekondi anayi,” akutero Hammond.
Mwa kukakamiza thupi lanu kuti lilamulire kamvekedwe ka kupuma kwanu, mutha kuletsa mantha omwe amabwera ndikusunga bata.
5. Khulupirirani mmene mukumvera. Nkhawa nthawi zambiri imakhala ngati chenjezo lakuti chinachake sichili bwino. Sikoyenera nthawi zonse kupondereza kwathunthu, nthawi zina ndizothandiza kuunika momwe zinthu zilili komanso momwe zinthu zilili ndikupeza zomwe zimayambitsa kusapeza bwino. Ngati mwakwanitsa kupeza chomwe chimayambitsa matenda anu, muyenera kudalira chibadwa chanu ndikukhala kutali ndi zomwe zikukudetsani nkhawa.
6. Khalani omasuka. Kudziuza kuti "sindidandaula" kumangowonjezera nkhawa zanu. Poganizira izi, mumadyetsa, osalola kuzimiririka. Ndibwino kuti musinthe chidwi ndi chinthu chopanda pake - mwachitsanzo, kugwedezeka kwa nsapato pamapazi anu. Popanda chakudya, nkhawa idzatha posachedwa.
7. Nkhawa yopambana. Thupi lathu silingathe kusiyanitsa nkhawa ndi chisangalalo chamalingaliro. Mutha kugwiritsa ntchito izi kuti mumupusitse podziwuza nokha, "Ndimasangalala." Izi zidzathandiza kuti ubongo usiye mantha ndikukupatsani mwayi wodzikoka pamodzi.
8. Yang'anani kumbali. Kupsinjika maganizo kukayamba, yesani kuyang'ana chinthu chakutali. Izi zidzakuthandizani kusintha ndikupumula.
9. Kutenthetsa. “Nthaŵi zambiri, nkhaŵa imakhala m’thupi mwanu, ndipo simumaiona nkomwe,” akukumbukira motero wolembayo. Mvetserani nokha, imvani pamene kupsinjika kwa thupi kwachuluka, ndipo chitani masewera olimbitsa thupi angapo. Mwa njira, kudzipatula ndi chifukwa chachikulu choyambira kuchita yoga.
10. Pezani mpweya. “Kulankhulana ndi chilengedwe ndiko njira yabwino kwambiri yothetsera kuchulukitsitsa kwamalingaliro, komwe kumakhala kosavuta kwa omwe amathera nthawi yochuluka m’makoma anayi,” akukumbukira motero Hammond.
Ngati malo okhala kwaokhawokha alola, yendani koyenda ndi galuyo pabwalo. Kusirira mitengo, udzu, maluwa. Mpweya watsopano umathandiza kuchotsa anasonkhanitsa mantha mavuto.
Ikani mpando pa khonde ndi kukhala, kungoyang'ana mbalame ndi kusangalala ndi dzuwa kapena mvula. Tsegulani mazenera, yang'anani mitengo ndi mlengalenga. Ndipo ngati n’kotheka, pitani kumudzi ndipo mukayende pafupi ndi nyumbayo.
11. Dzipangireni chakumwa chozizira. Pali njira yabwino yothanirana ndi nkhawa mwachangu - kumwa chinthu chozizira (chosakhala chauchidakwa) mumkokomo umodzi. Kuzizira koopsa kudzasokoneza maganizo osokoneza. Kapu yaikulu ya madzi oundana imagwira ntchito bwino - imatsitsimula ndipo nthawi yomweyo imayimitsa nkhawa.
12. Sankhani chinthu choti muwone. Yambani kuyang'ana chinthu chachilendo chomwe simungathe kuchilamulira - mbalame ikuwuluka kapena gologolo akukwera mumtengo, chofanizira chozungulira, nyali yowala, madzi akudontha. Kuwona zinthu zatsiku ndi tsiku zomwe simungathe kuzilamulira kungathandize kuthana ndi vuto.
13. Mvetserani mmene mukumvera. Nthawi zina nkhawa imabisa malingaliro ena omwe timapewa. Mvetserani nokha ndikuyesera kumvetsetsa ngati pali chifukwa chozama cha nkhawa. Mukachipeza, mutha kuthetsa vutoli kamodzi kokha.
14. Landirani nkhawa. M’malo molimbana nazo, vomerezani. Nkhawa zapakatikati ndi zachilendo, zathanzi, ndipo nthawi zina zimatha kukhala zopindulitsa. Chiwoneni ngati chinthu chakanthawi chomwe chimabwera ndikupita. Kristin Hammond anati: “Nthawi zambiri, ngati mungolola kuti nkhawayo ikhalepo, imatha kuwirikiza kawiri.
15. Khalani othokoza. Mukakhala ndi nkhawa kwambiri, kukhala woyamikira kungathandize kuchepetsa nkhawa. Chifukwa choyamika chingakhale chirichonse - tsiku lotentha la dzuwa, chithunzi chokongola, chitonthozo ndi chitetezo kunyumba.
Mukayamba kusangalala ndi moyo pamawonekedwe ake onse, nkhawa imachepa ndipo moyo wabwino umakhala wabwino kwambiri. Chifukwa chakuti Maria anaphunzira kumuwongolera, mlingo wa mahomoni opsinjika maganizo unachepa, ngakhale kuti ntchitoyo inali yokayikitsa.
Za wolemba: Kristin Hammond ndi psychotherapist.