Susanne Wolf
Kutsindika mawu kumachokera ku liwu Lachingerezi ndipo kumatanthauza kuti "kutalika, kupsinjika". Mu fizikiki, mawuwa amagwiritsidwa ntchito pofotokozera kutalika kwa matupi olimba. Potengera thupi lathu, mawuwa amatanthauza kuyankha kwachilengedwe povuta ndipo kungathe kufotokozedwanso mosinthika: M'mbuyomu, kunali kofunikira kuti anthu azitha kulimbikitsa thupi ngati kuli pachiwopsezo ndikukonzekera nkhondo kapena kuthawa; nthawi zina izi zikuchitikabe masiku ano. Kupindika ndi kuthamanga kwa magazi, mphamvu zonse zimakuthwa, kupuma kumafulumira, minofu imalimbitsidwa. Komabe, masiku ano, thupi lathu silifunika kumenya nkhondo kapena kuthawa. Zotsatira zake, munthu wogwidwa ndi zamaganizidwe nthawi zambiri samakhalanso ndi valavu yothandizira kutaya kwamkati.
Kupsinjika kwabwino
"Kupsinjika kumachitika m'mutu," anatero Diana Drexler wolemba zamisala ku Germany. "Kukumana ndi kupsinjika kumatengera zomwe takumana nazo." Kupsinjika pa gawo lirilonse sikuli koyipa, ndikofunikira kuti chitukuko cha anthu komanso injini zisinthe. Kupanikizika Kwabwino (Eustress), komwe kumatchedwanso kuyenda, kumakulitsa chidwi ndikukulitsa mphamvu ya thupi lathu osavulaza. Eustress imalimbikitsa ndikuwonjezera zokolola, mwachitsanzo, tikamathetsa ntchito bwino. Kupsinjika kumangowoneka ngati kopanda vuto ngati kumachitika pafupipafupi komanso popanda kulimbitsa thupi.
Timapeza kupsinjika (nkhawa) kukhala koopsa komanso kochulukira. Pomwe kupsinjika kumatanthawuza china chosiyana ndi aliyense: "Kwa anthu opanda ntchito okha kumatanthauza kusowa ntchito komanso kudziona ngati wopanda ntchito, kupsinjika komwe kungayambitse kutopa," atero Nancy Talasz-Braun, mlangizi wa zaumoyo ndi mphunzitsi wa yoga. Ena adathedwa nzeru ndi ntchito yawo, ambiri adawona kuti ayenera kugwira ntchito.
zosangalatsa
Kupuma pang'onopang'ono kwa minofu (PMR) malinga ndi Edmund Jacobson: Ziwalo zamtundu uliwonse zimasokonekera ndikupumulanso pambuyo kanthawi kochepa.
Maphunziro a Autogenic: Njira yopumira yoziziritsa kukhosi yoyambitsidwa ndi katswiri wazamisala waku Germany a Johannes Heinrich Schultz.
Kuchita masewera olimbitsa thupi monga "Square Breathing": Inhale kwa masekondi atatu, gwiritsani ntchito kupumira, kutulutsa ndikugwiranso. Pakutheka munthu amaganiza lalikulu pamzimu.
Yoga ndi chiphunzitso cha nzeru zaku India chomwe chimaphatikizapo masewera angapo olimbitsa thupi komanso masewera olimbitsa thupi. Pali mitundu yosiyanasiyana ngati Hatha Yoga kapena Ashtanga Yoga.
Nthano zambiri
Sabine Fisch, mtolankhani wazachipatala wodzilemba yekha, wapanga njira yothana ndi kupsinjika: "Ndimapanga mndandanda wochita sabata yonse Lolemba lililonse ndipo ndimangotenga zochuluka kwambiri tsiku lililonse mwakuti ngakhale zinthu zosayembekezereka zimagwirizana nazo. Chodabwitsa, zimakonda kugwira ntchito, kotero kuti ndimakhala ndi nkhawa nthawi zambiri, chifukwa zimandiyendetsa bwino. "
Dongosolo labwino masiku ano ogwira ntchito omwe amafuna zochulukirapo kwa ife. Multitasking ikuwoneka kuti ndi mawu amatsenga pano - koma kwenikweni nchiyani chomwe chimapangitsa? "Zowona, sitichita zinthu zosiyanasiyana nthawi imodzi, koma m'modzi," Dr. Jürgen Sandkühler, Mtsogoleri wa Center for Brain Research ku Medical University of Vienna. "Ubongo sitingathe kuchita ntchito zingapo zozindikira, zomwe timagwiritsa ntchito m'malingaliro athu." Chomwe chimadziwika kuti multitasking ndichomwe Sandkühler amachitcha "kuchulukitsa": "Ubongo wathu sinthani pakati ndi ntchito zosiyanasiyana. "
Wasayansi wa makompyuta ku US a Gloria Mark adapeza poyesa kuti kutsiriza komweko kwa ntchito zingapo sizipulumutsa nthawi: Ogwira ntchito kuofesi ku California adasokonezedwa pafupifupi mphindi khumi ndi chimodzi zilizonse, nthawi iliyonse yomwe amafunika mphindi za 25 kuti abwerere pantchito yawo yoyambirira. "Ndi za momwe ndimachitira ndikakumana ndi nkhawa komanso ngati nditha kugwira ntchito ndekha," akutero Sandkühler. Kukhutitsidwa kwa ntchito kumakhala kwakukulu komwe kukugwirizana ndi kudzilamulira. "Kupsinjika nthawi zambiri kumabwera chifukwa cha kukokomeza kwakukulu kuposa zovuta zakunja," akuwonjezera psychotherapist Drexler. "Ndipo chifukwa chosowa udindo." Nthawi zambiri, iwowo ndi omwe amawachititsa kuti akwaniritse ntchito kapena abwana amawakankhira. "Sizinena zopewa kupsinjika, funso ndi momwe mungathanirane nawo."
Malangizo a ntchito yopanda kupsinjika
kuchokera kwa Dr. Peter Hoffmann, Work psychologist wa AK Vienna)
Pangani ntchito zomveka bwino.
Pangani dongosolo la tsiku ndi sabata komanso kuwunika zotsatira kumapeto kwa sabata.
Ikani zinthu zofunika kwambiri.
Khazikitsani ntchito ndi zolinga zomveka.
Osasokonezedwa ngati zingatheke.
Phunzirani kukana mwaulemu koma mwachindunji kenako ndikumamatira.
Fotokozerani kupezeka kwanu mu nthawi yotsalira ndi abwana ndi anzanu ndikuwonetsetsa momwe mungagwiritsire ntchito ntchito yanu, pomwe mfundo iyi idakonzedwa.
Ganizirani nokha ngati mukufuna kukhala wofikika nthawi iliyonse, kulikonse.
Mukayimitsa magalimoto anu m'mawa komanso pafupifupi ola limodzi ntchito isanathe, muzimitsa ma pop-windows (windows omwe akuwonetsa maimelo omwe akubwera).
Osadziyesa nokha kuti musayankhe makalata kapena meseji nthawi yomweyo - njira yothandiza kwambiri yogwiritsira ntchito mafoni ndi intaneti nthawi zambiri imadalira tokha.
Kuyatsidwa ndi kupsinjika
Zikuwonekeratu kuti kupsinjika kwanthawi yayitali kumadwalitsa. Momwe mphamvu zamagetsi zimatha, mphamvu zake ndikuzunzika zimachepa. Ziwawa, kukhumudwa, kugona tulo, vuto la m'mimba, komanso kuthamanga kwa magazi, zonsezi zitha kukhala zotsatira zake. Kuphatikiza apo, kupanikizika kwa nthawi yayitali kumafooketsa chitetezo cha mthupi ndipo kungayambitse matenda a mtima, matenda am'mapapu komanso kupweteka kumbuyo. Chiwopsezo chachikulu ndi matenda otentha, omwe akukhudza anthu ochulukirachulukira. Zinthu zingapo zakunja zimagwira ntchito pano: kuthamanga kwa nthawi ndi magwiridwe antchito, kusowa kwa kapangidwe ka ntchito pantchito, kuopa kutaya ntchito, udindo waukulu wolipira ndalama zochepa komanso kupezerera anzawo. Koma mikhalidwe ina imawonekeranso kuti imakondweretsa kukula kwa matenda ofooka. Owakhudzidwa nthawi zambiri amakhala odzipereka kwambiri komanso otchuka omwe amadzipangitsa kuti achite bwino, amakhala ndi chidwi chofuna kuchita zinthu mwangwiro ndipo angafune kuchita chilichonse pawokha. Ngakhale ntchito yatsiku loti theka limatha imatha kukupatsani vuto lotopa, ngati lingaliro lalikulu limakhala lotopetsa. Kumbali inayi, pali anthu omwe amagwira ntchito 60 mpaka maola 70 pa sabata atapanikizika kwambiri osakumana ndi mavuto. Kuwotcha kumachitika pokhapokha ngati malire azolowezana ndi zovuta athe kupitiriratu ndikuti mavuto aumwini akukhazikika.
Ndi Andreas B. anali atatha usiku "msuzi kunja". "Kutopa kwachitika - monga momwe nthawi zambiri, ndadziwira - kuchokera kugwedezeka kwamtundu wamtundu waukadaulo ndi ntchito zapadera," akutero 50 wazaka. Njira yake yobwererera idayambitsa kupumula mwadala ndi kupumula kambiri, kudya mokhazikika ndi nthawi yogona komanso kuchita masewera olimbitsa thupi. TV ndi wailesi zinazimitsidwa. "Lero, nditha kuwona bwino kwambiri ndikudzipeza ndatsopano komanso momwe ndikumvera."
chakudya
Mafuta osasinthika amachititsa kuti maselo am'mitsempha akhale opundikira: amapezeka mumandimu, walnuts, mafuta opindika, mafuta okugwirira, mafuta a nati ndi nsomba zamadzi ozizira monga hering'i, nsomba ndi nsomba.
Mavitamini a B - B1, B6 ndi B12 - amadziwika chifukwa cha kuthana ndi nkhawa, komwe kumapezeka yisiti, nyongolosi ya tirigu, ng'ombe ndi chiwindi cha ng'ombe, mapeyala ndi nthochi. Mavitamini A, C ndi E - ma antioxidants amateteza mitsempha ndi mitsempha yamagazi.
Magnesium ndi mchere wofunikira muubongo ndi ubongo, umapezeka mu nthochi.
Zakudya zomanga thupi m'malo mwa shuga: Zimapezeka makamaka m'magulu a chimanga, mapira, mbatata, nyemba monga nandolo kapena nyemba ndi zipatso zambiri komanso ndiwo zamasamba.
Kuphunzira kukana
Nancy Talasz-Braun, yemwe amagwiranso ntchito pophunzitsa zolimbitsa thupi, akudziwa kuti anthu omwe ali ndi vuto lotha kuwonongeka nthawi zambiri amakumana ndi zowonetsa thupi monga kupweteka kumbuyo ndi khosi pokhapokha akapumula. "Anthu ambiri ali opanikizika kwambiri kotero kuti samawonanso mavuto akuthupi m'moyo watsiku ndi tsiku." Monga njira zopumulira zingakhale zambiri masewera a pa TV kapena pakompyuta amatchulira. "Ndikulangiza makasitomala anga kuti azichita masewera olimbitsa thupi kupuma nthawi zonse, komanso mphindi zisanu zokha." Zabwino kwambiri ndizolimbitsa thupi za tsiku ndi tsiku monga kuchitira dzuwa kapena kusinkhasinkha pafupipafupi. "Tsiku lililonse mphindi za 20, pakadutsa masabata angapo, malingaliro apumule." Aliyense ayenera kupeza zomwe zili zabwino, momwe angabwezeretsenso mabatire awo, akufotokozera katswiri wa zama psychologist ndi Anneliese Fuchs. "Uwu ukhoza kukhala kuyenda mwachilengedwe, kusinkhasinkha kapena kuyendera sauna." Fuchs akuti anthu ambiri, chifukwa choopa kutaya ntchito kapena anzawo, amakhala ndi moyo wosayenerana nawo. "Mu zokambirana zanga, ndikukulangizani kuti musiye kudandaula ndipo m'malo mwake nyamuka ndi kuchita zinazake. Zochitika zamtundu uliwonse, ngakhale zoyipa, zimatibweretsa patsogolo - tiyenera kuphunzira kulakwitsa kachiwiri ndipo nthawi zina kunena kuti ayi! ", Wolemba zamaganizidwe atsimikiza. "Kaya mukumva kupsinjika kumadalira kwambiri momwe mumaganizira ndi momwe mungachitire, zolakwa, udindo komanso udindo," Drexler wa zama maganizo akuti. "Mutha kuthana ndi misonkho mwakukulitsa kudziletsa kwanu komanso kwa ena."
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