Kodi mungatani kuti muzitha kuyankhulana bwino pamene mukukakamizidwa? Pali njira zomwe mungagwiritse ntchito kuti muchepetse nkhawa ndi nkhawa.
Malangizo Othandizira Kuyankhulana Kovuta Kwambiri
Malinga ndi Dr. JP Pawliw-Fry, katswiri wina wotchuka, mphunzitsi, ndi wokamba nkhani ku Institute for Health ndi Human Potential (IHHP) ndi wolemba buku latsopano la Performing Under Pressure, apa pali njira zina zomwe mungayese musanalankhulane.
Khalani Wophunzira wa Khalidwe laumunthu ndi Kudziwa momwe Ubongo Wanu Umagwirira Ntchito
Kusinkhasinkha za zomwe zingachitike molakwika mu zokambirana kumachepetsa mphamvu yogwiritsira ntchito mu ubongo wanu. Pamene mukuda nkhawa ndi chinachake, kukumbukira kukumbukira (WMC) ya ubongo wanu kumadzaza ndipo simukusowa malo oti muganizire.
Pamene muli mu zokambirana, mukufunikira kukumbukira kwanu zonse kuganiza, kuyankha mafunso ndikugwirizanitsa ndi wofunsayo. Mwachidule, nkhaŵa zomwe zimayambitsa mavuto zimapweteka kuntchito kwanu mu zokambirana.
Kuda Nkhawa
Kuti muchepetse zotsatira za nkhawa, yesetsani kusokoneza maganizo pamene mukuwonekera ndipo m'malo mwake muwalandire.
- Yembekezerani kuti mudandaule. Aliyense amachita. Mukapita ku zokambirana ndikukwiyitsa pamene mukuganiza kuti nkhawa ingayambike, mudzatayidwa ndipo ikhoza kukulirakulira kuti ikhale yovuta kwambiri, kumene WMC yanu imakhala yochulukirapo kwambiri moti simungaganize.
- Yembekezerani kuti mukumva kudandaula kwakukulu. Ndiye, mmalo mochitapo kanthu pa izo, powona kuti ndizoipa, awone ngati chizindikiro chakuti thupi lanu ndi ubongo zikukonzekera kuti zichite. Landirani maganizo awa ndi kumverera. Kuzindikira nkhawa ndi kukhala osagwira ntchito kumachepetsa mphamvu za nkhawa.
Khalani Otseguka ndi Owonjezera
Tikamakhala ndi mphamvu yapamwamba yomwe matupi athu amakhala otseguka komanso osatsegula - mikono imatseguka kusiyana ndi kutsekedwa m'chifuwa chathu, kuima molunjika ndi mapewa mmbuyo mmalo mwa kutsekedwa ndi mapewa ataponyedwa patsogolo kwa maminiti pang'ono, thupi lathu limayankhidwa ndi kuwonjezera testosterone ndi cortisol yochepa.
Cortisol yapamtunda ndi testosterone yapamwamba imatipangitsa ife kukhala otsimikiza kwambiri (anthu ambiri amakhulupirira molakwitsa kuti akugwirizana ndi nkhanza) ndipo, mopambanitsa, zimatithandiza kutenga zoopsa zomwe nthawi zambiri zimakhala ndi mantha. Zimachotsa kukhumudwa kwamtima komwe timakhala nako ndikukayikira (komwe kumakhala kovuta kuyankhulana) ndipo kumatithandiza kuchita zambiri zokhudzana ndi zokambirana - zovuta kuyankhulana bwino.
Kotero mphindi khumi isanayambe kuyankhulana, fufuzani malo ena kuti muchite mphamvu yowonjezereka posonyeza (malo ogona osambira akugwira bwino kwambiri). Ophunzira omwe anachita mphindi ziwiri-mphamvu mphamvu asanayambe kuyankhulana anawoneka motsimikiza kwambiri.
Lembani Pansi Zimene Mumamva
Mphindi khumi musanalankhulane, lembani zonse zomwe mukukumana nazo. Kafukufuku wasonyeza kuti kuchita zimenezi kumapindulitsa kwambiri pamene kumathandiza kuthetsa kapena kuchepetsa malingaliro osokoneza mu WMC yanu komanso kumakuthandizani kumvetsetsa magwero a mavuto.
Pakapita nthawi, mudzakhala bwino kuona kukhumudwa ngati mbali chabe ya zochitikazo, osati chinthu chomwe chiyenera kuthana ndi vutoli.
Dziwani Ichi Ndi Mmodzi mwa Mwayi Wambiri
Ganiziraninso ku sukulu ya sekondale ndi koleji: kumbukirani mayesero angati omwe munali nawo? Ndipo ndi nthawi zingati zomwe munaganiza kuti ichi chinali chiyeso chofunika kwambiri pa moyo wanu?
Komabe munali ndi mwayi wambiri wosonyeza kuti munakonzeka bwino. Taganizirani kuti anthu ambiri amafunika mwayi wambiri wopambana:
- Oprah Winfrey adathamangitsidwa kuchoka kuntchito yake yoyamba ngati kachangu ku Baltimore.
- Steven Spielberg adatsutsidwa ndi University of Southern California School of Cinematic Arts kangapo.
- JK Rowling anakanidwa ndi ofalitsa 30 amene anamuuza kuti buku lake lonena za mlaliki wachinyamatayo silingatheke.
Aliyense wa anthuwa ayenera kuti anamva ngati Oprah pa nthawiyi: kuti "adawombera mwayi umodzi wokha." Zoonadi, ife tonse timapeza mwayi wambiri kuti tithe kupambana. Kumbukirani izi, ndipo mudzapeza kuti moyo wanu sungatheke. Musanayambe kuyankhulana, mukhumudwitse nthawiyi mwa kudziuza nokha: "Ndidzakhala ndi mafunso ena. Uwu si mwayi wanga umodzi wokha! "
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