Chii chaungaita kuti uwedzere hurukuro yako yekubudirira kana uri pasi pezvinetso? Pane nzira dzaungashandisa kuderedza kushungurudzika uye kubvunzurudzwa kunetseka.
Mazano Okubata Mhirizhonga Mubvunzurudzo
Maererano naDkt. JP Pawliw-Fry, nyanzvi yepamutemo munyika yose, mudzidzisi, uye mukurukuri paInited for Health and Human Potential (IHHP) uye munyori webhuku idzva rinonzi Performing Under Pressure, heino mamwe maitiro okuedza mushure mekubvunzurudza kwako.
Iva Mudzidzi weKutenda Kwevanhu uye Uzive Maitiro Aunoita Ubongo Hwako
Kugunun'una pamusoro pezvinogona kuitika zvisina kunaka mubvunzurudzo kunoderedza kushandiswa kwesimba muuropi yako. Paunenge uchinetseka nezvechinhu chimwe, kushandiswa kwechiyeuchidzo (WMC) yehupi hwako huzadza uye iwe hauna nzvimbo yekufunga.
Paunenge uri mubvunzurudzo, iwe unoda zvose zvekubata kwako kukuyemura kukwanisa kufunga, kupindura mibvunzo nekubatanidza kumubvunzurudzo. Muchidimbu, kunetseka kunokonzerwa nekudzvinyirira kunokanganisa kushanda kwako muhurukuro.
Gamuchira Kuzvidya Mwoyo
Kuti kuderedza kushungurudzika kwezviitiko, ita zvinopesana nekusundira kure kufunganya pfungwa pavanoonekwa uye, pane kudaro, vagamuchire ivo.
- Tarisira kuti iwe unonetseka. Munhu wese anozviita. Kana iwe ukapinda mubvunzurudzo uye ukatsamwa kana iwe uchinzwa kushungurudzika kusingadzivisi kunotanga, iwe uchabviswa uye iwe unogona kuwedzera kusvika mumhepo inotungamirira kumagariro ekufunga, uko WMC yako yakawandisa zvokuti haugoni kufunga zvakananga.
- Tarisira kuti unzwe uwedzere kuzvidya mwoyo. Zvadaro, panzvimbo yekutarisana nayo, kuitonga iyo yakaipa, ona sechiratidzo chokuti muviri wako neuropi zviri kugadzirira kuita. Gamuchira pfungwa idzi nemanzwiro. Kucherechedza kuzvidya mwoyo uye kusava nehanya nayo kunoderedza simba rekuzvidya mwoyo.
Vhura uye Uwedzere
Apo patinopinda nepamusoro "simba pose" apo miviri yedu yakazaruka uye inowedzera - zvombo zvinotanga sopesana nekuvhara mukati mechifuva chedu, zvimire zvakananga nemapfudzi kumashure panzvimbo yekuvhima nemapfudzi akaendeswa mberi kwemaminitsi mashomanana, muviri wedu unopindurwa ne kuwedzera testosterone uye kuderedza cortisol.
Cortisol yepasi uye testosterone yakakwirira inoita kuti tinzwe tine chivimbo (vanhu vazhinji vanotenda zvisiri izvo zvinosanganiswa nechisimba) uye, zvakanyanya, zvinotibatsira kutora njodzi dzinowanzoomeswa nekutya. Inobvisa kushushikana kwepfungwa kwatinoita kune kusava nechokwadi (kunowanzobatanidzwa mubvunzurudzo) uye kunotibatsira kuita zvakawandisa zvinowirirana nezvimwe zvinokonzera - zvakakosha kumubvunzurudza kubudirira.
Saka maminetsi gumi vasati vambvunzurudza, tsvaga imwe nzvimbo kuti uite simba rinoshandisika rinokumbira (dzimba dzekugezera dzinoshanda zvakanaka; chaizvo). Vateereri vakaita maminitsi maviri-masimba-masimba vasati vasangana nehurukuro yakave yakanyanya kuvimba.
Nyora pasi Zvaunonzwa
Maminitsi gumi mushure mekunge hurukuro yatanga, nyora chero chipi zvacho chaunonzwa. Kutsvakurudza kwakaratidza kuti kuita izvozvo kunobatsira zvikuru sezvo kuchiita kubvisa kana kuderedza pfungwa dzisingabatsiri muWMC yako uye kunowedzera kujekesa kwako mune zvinyorwa zvekumanikidza.
Nokufamba kwenguva, iwe uchava nani pakuona kushungurudzika sechikamu chechiitiko, kwete chimwe chinhu chinofanira kutora mamiriro acho ezvinhu.
Ziva Izvi Ndizvo Chimwe Chezviitiko Zvakawanda
Funga zvakare kune chikoro chesekondari uye koroji: yeuka kuti wakawanda sei miedzo? Uye kangani iwe wakafunga kuti ichi chaiva chiedzo chimwe chete chinokosha muupenyu hwako?
Asi iwe wakanga uine mikana yakawanda yekuratidza kuti wakagadzirira zvakadini iwe. Funga kuti vanhu vazhinji vanoda mikana yakawanda yekubudirira:
- Oprah Winfrey akadzingwa kubva kubasa rake rokutanga sehechi yehau kuBaltimore.
- Steven Spielberg akashandurwa neYunivhesiti yeSouth California School yeCinematic Arts kakawanda.
- JK Rowling yakarambwa nevaparidzi 30 vakamuudza kuti bhuku rake pamusoro pemusikana wechiduku raisakanganwika.
Mumwe nomumwe wevanhu ava zvichida akanzwa sokuti Oprah akaita panguva iyoyo: kuti "akamurova kamwe chete." Chaizvoizvo, isu tose tinowana mikana yakawanda yekubudirira. Chengetedza izvi mupfungwa, uye iwe uchawana hupenyu hwako husingamanikidzwi. Pamberi pebvunzurudzo, dzvinyirira nguva yacho nekuzviudza iwe: "Ndichave nedzimwewo mibvunzo. Iri haisi iro rimwe chete uye ini chete! "
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