Zamkatimu
Mogwirizana ndi cholinga chake, Board of Editorial Board ya MedTvoiLokony imayesetsa kupereka zodalirika zachipatala mothandizidwa ndi chidziwitso chaposachedwa cha sayansi. Mbendera yowonjezerapo "Zofufuza Zomwe Zili" zikuwonetsa kuti nkhaniyi idawunikidwa kapena kulembedwa ndi dokotala mwachindunji. Kutsimikiza kwa magawo awiri awa: mtolankhani wazachipatala komanso dokotala amatilola kuti tipereke zomwe zili zapamwamba kwambiri mogwirizana ndi chidziwitso chamankhwala chamakono.
Kudzipereka kwathu m'derali kwayamikiridwa, pakati pa ena, ndi Association of Journalists for Health, yomwe inapatsa Bungwe la Editorial la MedTvoiLokony ndi mutu waulemu wa Mphunzitsi Wamkulu.
Ngati si iye - kholo lanu lalikulu likadadyedwa ndi chimbalangondo. Ndipo ngati sizinali za iye - mwina mukanadutsa mayeso anu oyendetsa galimoto nthawi yoyamba. Ndikunena za nkhawa. Pofuna kusonkhanitsa m'malo motigonjetsa, zochita za Stresozaradni ndizotithandiza.
Menyani kapena kuthamanga
Tiyeni tibwerere ku zakale. Kale, kupsinjika maganizo kunapangitsa moyo wathu kukhala wosavuta. Popanda adrenaline, noradrenaline, kugunda kwamtima kokwezeka, kupuma mofulumira ndi ana aang'ono, makolo athu sakanasaka mphalapala. Ndipo mwina sakanawaza pamaso pa chimbalangondo. Kuyankha kwa "nkhondo kapena kuthawa" komwe kumangobwera panthawi ya zoopsa nthawi zonse kwathandiza anthu kuthana ndi zoopsa, kuphatikizapo zoopsa zakupha zomwe zimabisala kunja. Masiku ano, kupsinjika, mwatsoka, kumatifooketsa, kumatenga pansi pakulankhula kwapagulu ndipo kumatilepheretsa kugona usiku. Ena amayesa kutha, ena amafikira bokosi la ayisikilimu kapena botolo la vinyo.
Ndi ochepa omwe amasinkhasinkha, kufunafuna thandizo kapena kukumana ndi zovuta. Nthawi zambiri, timadzitsekera tokha ndikunamizira kuti zonse zili bwino. Tikuphimba vuto lomwe limakula mosapiririka. Ndipo, mosiyana ndi zimene timamva kaŵirikaŵiri, timafunikira kupsinjika maganizo kwambiri! Nthawi iliyonse, mutha kupezeka mumkhalidwe wowopsa womwe ungatulutsidwe wamoyo chifukwa cha kuyankha kwanu kwakanthawi kochepa. Komanso, kupanikizika kumapangitsa moyo wathu kukhala wosangalatsa. Zimakuthandizani kuti muzitha kuchitapo kanthu musanayese mayeso ofunikira ndikukumbukira kupitilira sabata lathunthu muusiku umodzi. Popanda kuthamanga kwa adrenaline, kulumpha kwa bungee, kukwera mapiri kapena masiku osawona amatha kutaya kukoma ndi kukongola kwawo.
Kupsinjika kwa Pole
Monga Dr. Ewa Jarczewska-Gerc wochokera ku yunivesite ya SWP akutsindika kuti: - Tonsefe timakumana ndi zovuta, zolemetsa kapena zovuta pamoyo wathu. Chomwe chimatipangitsa kukhala osiyana kwambiri ndi momwe timachitira ndi nkhawa. Makhalidwe osiyanasiyana omwe anthu amachitidwa ndi ochuluka kwambiri. Tikhoza kukambirana za mitundu itatu ya khalidwe: kulimbana ndi vuto, kupempha achibale kapena kuthawa. Tsoka ilo, kunamizira pamaso pathu ndi dziko lonse lapansi kuti zovuta zilibe kanthu nthawi zambiri kumabweretsa vuto lomwe likukulirakulira komanso zovuta zosatha mu gawo la malingaliro ndi zochita.
Malinga ndi kafukufuku wa GFK Polonia "Poles and stress" - 98 peresenti. mwa ife timakhala ndi kupsinjika m'moyo watsiku ndi tsiku, ndipo pafupifupi aliyense wachisanu omwe amafunsidwa amakhala m'mavuto nthawi zonse. Nthawi zambiri timada nkhawa ndi moyo wachinsinsi (46%) - makamaka mavuto azachuma, matenda a wokondedwa, bajeti, kukonzanso komanso kuchuluka kwa ntchito zapakhomo. Matenda a mwanayo ndi kulemetsa kwa ntchito zapakhomo amatchulidwa kawirikawiri ndi amayi monga magwero akuluakulu a kupsinjika maganizo. Tchuthi zimene zikubwerazi ndi zodetsa nkhawa kwa ambiri aife. M'moyo wathu waukadaulo, timaphedwa ndi ntchito pansi pa zovuta za nthawi komanso bungwe losayenera. Zotsatira zoyipa zomwe timakumana nazo ndi kutopa (78%), kusiya ntchito (63%), kusawongolera (61%), kusokoneza (60%), ndi zotsatira zoyipa (47%). Pole iliyonse yachisanu sichiwona zotsatira zabwino za kupsinjika konse, ndipo 13 peresenti yokha. amawunika kuthekera kwake komwe angapindule nako pamlingo wabwino kapena wabwino kwambiri. Mwamwayi, ambiri aife (anthu 9/10) tikufuna kusintha malingaliro athu ndikuphunzira kusintha kupsinjika kuti tipindule.
Malingana ndi Dr. Ewa Jarczewska-Gerc wochokera ku yunivesite ya SWPS: - Kusintha maganizo kukhala abwino kwambiri kudzathandiza kutembenuza maganizo kukhala zochita zomwe zidzabweretse phindu mwa kupeza chilakolako, kupambana kwa akatswiri ndi kukulitsa maubwenzi ndi anthu. Funso lokhalo ndilakuti: momwe mungachitire komanso poyambira pati?
Khalani "wopanda nkhawa"
Tikiti yopita ku kalabu "Stresozaradnych" ili m'manja mwa aliyense wa ife. Momwe timakhalira opsinjika muzochitika za tsiku ndi tsiku ndizochokera ku dongosolo lamanjenje. Koma izi sizikutanthauza kuti anthu omwe ali ndi reactivity yapamwamba ku zolimbikitsa, zolimbikitsidwa ndi zazing'ono, sangathe kusintha njira yawo. Kukonzekera ndi chinthu chimodzi, ndikudzipangira nokha ndi china. Cholinga cha kampeni ya "Stresozaradni" ndikukuwonetsani momwe mungadzitetezere kupsinjika ndikuzigwiritsa ntchito pazolinga zanu. Mu "stressomorphosis" chinthu chofunikira kwambiri ndikuchita tsiku ndi tsiku, zomwe zingaphatikizepo kulingalira, kumasuka ku zochitika zatsopano, zochitika kapena zochitika. Mwina ena a ife adzayenera kusiya malo athu otonthoza ndikutsegulira dziko lapansi. Kafukufuku akuwonetsa kuti anthu omwe amakonda zovuta komanso kuchita zinthu pachiwopsezo satha kupirira mtengo wopsinjika. Tiyeni tiyang'ane nazo - sizingakhale zophweka. Kusintha kulikonse kumafuna khama, ndipo kudzatenga nthawi kuti tipange mayankho oyenerera ndi machitidwe. Komabe, masewerawa ndi ofunika kandulo, titha kukhala ndi malingaliro abwino, kuchitapo kanthu komanso mtunda wopita ku zenizeni za imvi.
Monga Dr. Ewa Jarczewska-Gerc wochokera ku yunivesite ya SWPS akunena kuti: - Gawo loyamba la "stressomorphosis" ndilo lotchedwa pre-contemplation. Zimaphatikizapo mfundo yakuti timayamba kuzindikira kuti zomwe timachita mpaka pano zimatiwotcha ndipo zimatipangitsa kukhala osasangalala, ngakhale kuti timadziteteza kuti tisasankhe kusintha. Mu gawo lotsatira - kulingalira - timavomereza kale kwa ife tokha komanso kudziko lapansi kuti njira yamakono yochitira kupsinjika maganizo inali yovulaza kwa ife, ndipo kusintha kumeneku sikofunikira kokha, komanso kotheka. Kaya tikuona kuti vuto linalake ndi lovuta kapena loopsa zimadalira ifeyo. Opanikizika amayesa kuthana ndi mavuto m'njira yokhazikika pantchito ndikuthana nawo mosalekeza. Mu gawo lachitatu la ndondomekoyi, timakonza zosintha. Timazindikira zomwe ziyenera kukonzedwa, kukhazikitsa ziganizo zatsopano ndikuwona zotsatira zake zabwino. Kutha kukhala kukambirana moona mtima ndi abwana anu kapena mnzanu pazomwe zakhala zikukupwetekani kwa nthawi yayitali. Kapena kusankha kusiya ntchito yodedwa mukampani ndikuyamba bizinesi yanu. Monga nthawi zonse, kusasinthasintha ndikofunika kuti apambane. Mavuto adzabweranso kwa ife nthawi zonse, choncho zochita zathu sizingakhale zamtundu umodzi. Ayenera kulowa m'magazi athu ndikukhala chizolowezi.
Chiphunzitso pakuchita
Tiyerekeze kuti muli kumbuyo kwa siteji ya kusinkhasinkha ndi kulingalira. Kodi mwakonzeka kusintha, koma mukudabwa chomwe chingakuthandizeni kufalitsa nkhawa zanu pamapewa anu? Tsoka ilo, palibe njira yapadziko lonse lapansi, palibe maphikidwe omwe ali othandiza kwa aliyense. Aliyense wa ife ayenera kupeza njira yakeyake. Nazi malingaliro ena. Ngati chifukwa cha kupsinjika maganizo ndi dongosolo loipa la ntchito, phunzirani kugwiritsa ntchito nthawi yanu. Ndipo yesani zolinga zanu. Sizinthu zonse zomwe zimatheka nthawi zonse, koma kupanga mndandanda wazomwe mungachite papepala, mu kalendala kapena foni kumawonjezera zokolola. Lembani zolinga zanu mu dongosolo lolondola, kuchokera ku "mouses" zomwe ziri zofunika kwambiri ku zinthu zomwe, monga Scarlett Ohara adanena, akhoza kudikira. Simudziwa ngakhale kukhutitsidwa kotani ndikuwona zinthu zotsatila kudzakupatsani. Lembani chimodzi mwa izo tsopano ndipo ndi bwino kutaya - TIME FOR RELAXATION.
Pali maola 24 okha pa tsiku ndipo muyenera kudzipezera nokha mphindi kunja kwa ntchito. Simuli makina, ndipo zosokoneza pakuthamanga kwanu kwatsiku ndi tsiku zimakupatsani mwayi wowona zinthu zambiri patali kwambiri. Kukhala ndi nthawi yocheza ndi abale ndi abwenzi kumakupatsirani chidwi komanso kuvomerezedwa komwe kumagwira ntchito bwino kuposa Xanax. Mofananamo, kuchita masewera olimbitsa thupi nthawi zonse kapena chilakolako. Pochita zinthu zomwe timakonda, timayiwala za mavuto ndikupatsa thupi nthawi kuti lizisintha. Njira yosavuta yothanirana ndi nkhawa ndiyo kulankhula. Kwa ena, ndi zokwanira kuti aulule nkhawa zawo ndikumva bwino nthawi yomweyo. Ena sangathe kutsegula ndipo angayese kulemba mavuto papepala. Akatswiri a zamaganizo amalimbikitsa njirayi - zimakhala kuti nkhawa zolembedwa pamapepala zimakhala zosavuta kuzilamulira ndikuthandizira kuchepetsa nkhawa. Mukhozanso kugwiritsa ntchito njira zina zamaganizidwe monga kusinkhasinkha, hypnosis kapena kuona. Zochita zolimbitsa thupi zopumira zidzakhala zabwino kuti mubwezeretsenso bwino. Mwa kuwongolera mpweya ndi mpweya, timatsitsa mosavuta mulingo wazovuta zamkati.
Koko m'malo mwa maperesenti
Wophunzitsa aliyense payekha angakuuzeni kuti maphunziro opanda zakudya zoyenera komanso zowonjezera sizigwira ntchito. N'chimodzimodzinso ndi "kupsinjika maganizo". Ndipo kusuta, kumwa mowa mwauchidakwa, kudya mosayenera kapena kusowa tulo kumangochepetsa chitetezo chamthupi. Chifukwa chake, ngati mukufuna kuwongolera kupsinjika kwanu, khalani ndi moyo wathanzi. Chimodzi mwazotsatira zoyipa za kupsinjika ndikuwonjezeka kwa magnesium. Kuphatikiza apo, kusowa kwa magnesium kumawonjezera kupsinjika ndi kukhumudwa. Tili ndi zomwe zimatchedwa bwalo lankhanza.
Pachifukwa ichi, zakudya zoyenera ndi zowonjezera zowonjezera zingakuthandizeni kuti musinthe bwino. Chofunikira cha tsiku ndi tsiku cha magnesium kwa munthu wamkulu ndi 300-400 mg. Chifukwa chake, ndikofunikira kuphatikiza zinthu monga nthanga za dzungu (100 g - 520 mg wa magnesium), koko wowawa (100 g - 420 mg wa magnesium), amondi (100 g - 257 mg wa magnesium), nyemba zoyera (100 g) 169 mg ya magnesium) muzakudya zanu zatsiku ndi tsiku. ), buckwheat (100 g - 218 mg wa magnesium) ndi oat flakes (100 g - 129 mg wa magnesium). Tsoka ilo, nthawi zambiri timachita chilichonse mwanjira ina ndikugwiritsa ntchito magawo kuti tichepetse kupsinjika kwakanthawi. Inde, nthaŵi zina kumwa mowa kumachepetsa kupsinjika maganizo, koma m’kupita kwa nthaŵi “mankhwala”wo amakhala vuto m’malo mwa mankhwala. Chifukwa chiyani? Mowa wambiri, monga kukangana ndi apongozi kapena gawo lomwe likubwera, ndizovuta kwambiri kwa thupi. Kuphatikiza apo, maperesenti ndi khofi wamphamvu wa "after-oms" amatsuka bwino magnesium m'thupi. "Kuyeretsa" pambuyo pa usiku wautali kumatenga maola ambiri ndikudziwonetsera mwakupha. Kutsiliza: m'malo mowa wamadzulo, fikirani koko ndikuyamba njira ya "stressomorphosis".
Dr. Ewa Jarczewska-Ger - katswiri wa zamaganizo ku yunivesite ya Social Sciences ndi Humanities. Iye amakhazikika mu psychology of motivation. Amayang'anira nkhani yogwira ntchito molimbika komanso kulimbikira kuchitapo kanthu komanso chikoka cha kusonkhezera maganizo pakuchita ntchito. Amaphunzira za ubale womwe ulipo pakati pa kuganiza ndi kulingalira kosiyanasiyana komanso kuchita bwino komanso kulimbikira kuchitapo kanthu. Ku yunivesite ya SWPS, amachititsa semina ya masters ndi makalasi mu psychology of emotions and motivation, psychology of kusiyana kwamunthu payekha komanso thanzi lamakhalidwe. Mu ntchito ya mphunzitsi wamaphunziro, chinthu chofunikira kwambiri ndikuthekera kusamutsa chidziwitso, chomwe ndi chinthu chofunikira pakumvetsetsa bwino dziko lapansi.