Mavuto ndi chithandizo chaumoyo akuwoneka kuti akutenga makina ochepa, koma vuto lina lalikulu silikhoza kulandira chisamaliro chokwanira. Izi ndizovuta kukhala ndi chiwerengero chachikulu cha madokotala opanikizika kwambiri. Kumvetsetsa madandaulo omwe madokotala akukumana nawo komanso momwe amawakhudzira kungatithandize kumvetsa kumbuyo kwa-zochitika zomwe madokotala amachitira nazo, ndikudziwitsa za mavuto awo olemetsa.
Mwinanso chofunika kwambiri, kuyang'ana zotsatira za mavuto omwe madokotala akukumana nawo ndi kumvetsa kuti madokotala sangathe kuvutika maganizo kapena nthawi zonse kuti athetse nkhawa zomwe akukumana nazo, zimawunikira kufunika kokhala okhudzidwa ndi mavuto athu okhudza nkhawa kusiyana ndi kuyembekezera wina kuti atiuze momwe tingagwirire nkhawa zathu kapena kuti tifunika kuchita zimenezo.
Pomalizira, kuyang'ana pa ntchito zomwe zimapangitsa kuti vutoli likhale lovuta kwambiri komanso momwe vutoli likhoza kukhalira sikungathandize madokotala omwe angakhale akuwerenga izi koma aliyense amene amagwira ntchito yomwe ili yovuta, makamaka yomwe imakhala yovuta kwambiri Njira zomwe moyo wa adotolo ungawonongeke. Kumvetsetsa magwero a madokotala, zomwe zimayambitsa vutoli ndi njira zomwe nkhawayi ingayang'anire bwino zingathandize madokotala ndi odwala mofanana.
Madokotala ndi Zosokonezeka
Nthawi zambiri timauzidwa kuti tiyankhule ndi madotolo athu pamene tikukumana ndi mavuto omwe amavutika kwambiri kuthana nawo, ndipo izi ndi malangizo abwino.
Madokotala ali ndi maphunziro a zachipatala kuti amvetse zomwe zimayambitsa ndi zotsatira za nkhawa ndipo akhoza kutilozera ife ku zathanzi ndi zolinga zothetsera nkhawa. Iwo angakhalenso odziwa bwino kuthana ndi vuto, koma nthawi zonse sizimakhala choncho, ndipo nkhawa zomwe madokotala ambiri amakumana nazo zimakhala zovuta kwambiri kuposa zovuta kwambiri.
Kafukufuku wina anapeza kuti chiwerengero cha madokotala omwe "akuposa" chiwerengero cha opanikizika ndi 28 peresenti poyerekezera ndi anthu ambiri, 18 peresenti mwa iwo omwe amavutika maganizo pa ntchitoyi. Phunziro lina la AMA ndi la Mayo Clinic linapeza kuti madokotala amagwira ntchito maola 10 pa sabata kuposa anthu ambiri, amatha kuvutika maganizo pamagulu apamwamba (43 peresenti ndi 24 peresenti ya anthu ambiri) ndipo amamva kupweteka kwambiri pa ziwopsezo zapamwamba kwambiri (49 peresenti peresenti 28 peresenti) komanso kuchepetsa moyo wokhutira ndi moyo (madokotala 36 peresenti amavomereza kuti akukhutira ndi ntchito yawo ya moyo wabwino, poyerekezera ndi 61 peresenti ya anthu ambiri ogwira ntchito ku United States). Kafukufuku wina wa Medscape adanena kuti madokotala m'zaka zapakati pa 26 kapena 27 apadera adatchula kuti "4" kapena kupitirira pa 1-7 mlingo ndipo pafupifupi 60 peresenti ya madokotala a chipatala mwadzidzidzi anatentha mu 2017 kuchokera 50 peresenti mu 2013. Vuto lingakhale lovuta kwa madokotala kupirira, koma lingakhudze odwala. Gulu lina la kafukufuku linapeza kuti madokotala omwe ali opsinjika kwambiri amakhala ndi chiwerengero chachikulu cha mankhwala osokoneza bongo amachititsa, ndipo zipatala zomwe madokotala omwe akuvutika kwambiri amadandaula nazo.
Zomwe Zimakuvutitsani Kupanikizika, Kudera nkhaŵa, ndi Kupsa mtima mu Madokotala
- Maola Aatali: Madokotala amagwira ntchito maola ochuluka, ndipo izi zimakhala zovuta nthawi. Kusintha kwawo kuli kwanthawi yaitali ndipo kudzazidwa ndi ntchito zovuta. Nthawi zambiri amazitanidwa ngakhale pamene sakugwira ntchito kotero kuti azikhala ndi kumverera kwa nthawi zonse pantchito. Izi zingapangitse nthawi yopuma kukhala yosasangalatsa komanso kumapangitsa kuti mukhale ndi nkhawa. Izi zikutanthauzanso kuti mapeto a sabata akhoza kumangokhala osabwezeretsa. Izi ndi zina mwazikuluzikulu zomwe zimawopsyeza ntchito, chifukwa chake madokotala ochuluka amachitira izi.
- Makhalidwe Abwino : Chifukwa china choopsya ndikumverera kuti zolakwa zili pangozi -kuti kuwonongeka kwenikweni ndi kosatha kungabwere chifukwa cha kulakwitsa kochepa kuntchito. Ntchito zambiri zili ndi digiri ya izi-sizingakhale zolakwika kugwila ntchito-koma m'mabasa ambiri, ndibwino kupanga zolakwitsa, komanso zosavuta kuchita zonse mwangwiro. Mu moyo wa dokotala, kulakwa kulikonse kungakhale kulakwitsa komwe kukumbukiridwa kwa zaka, kulakwitsa komwe kumawononga miyoyo.
Mbali yaying'ono yachinyengo ndi mlingo wapamwamba wa zotsatira za kupanda ungwiro kungayambitse kupsinjika kwakukulu ndi nkhawa. Izi zikutanthauza kuti ngati akulakwitsa ndipo zotsatira zake ndi zolemetsa, kulakwitsa kumeneku kungakhale kovuta; kumatanthauzanso kuti kuopa kulakwitsa kungayambitse nkhawa. Mwanjira iliyonse, zovutazo ndi zolemetsa ndipo kukakamiza kukhala wangwiro kumakhala kolimba.
- Kukonzekera kwabwino: Madokotala akhoza kukhala ndi chiopsezo chokhala ndi mtima wangwiro m'miyoyo yawo chifukwa cha zomwe tangokambirana. Ngakhale kuganiza kotere kungakhale gawo la gawo la madokotala, lingakhalenso lovulaza m'njira zomwe sizikudziwika nthawi zonse. Anthu odzitamandira ndi anthu omwe amadzimenya okha chifukwa cholandira chitsimikizo cha A choyeso pamene munthu wokhala ndi thanzi labwino angayamikire yekha kuti adzalandira A poyamba.
M'kupita kwa nthaŵi, anthu okonda kuchita zinthu mosalakwitsa amakhala ovutika maganizo kwambiri ndipo amachita bwino kwambiri chifukwa cha nkhawa imeneyi-nkhaŵa yosakhala yokwanira. Angathenso kugonongeka ndi kuwotcha mosavuta.
Chinthu china chovuta chimene madokotala akukumana nacho ndi lingaliro lakuti ayenera kukhala ndi mayankho onse, kuti ayenera kukhala osalephera. Ngati amalankhula ndi anzawo za mavuto omwe amakumana nawo kapena kumva kuti akuvutika maganizo, izi zimasonyeza kufooka komwe madokotala ambiri safuna kuwasonyeza. Chifukwa cha mantha a zamakhalidwe kapena zamakhalidwe, madokotala ambiri samakambirana za mavuto omwe amakumana nawo kapena kufunafuna chithandizo pokhapokha akafuna thandizo ndi kuthetsa nkhawa. Kupanda thandizo kumeneku kungachotseretu njira yothetsera nkhawa zomwe madokotala amamva. - Mavuto Okhudza Kusokonezeka Maganizo: Kufunika koyang'aniridwa ndi maganizo kapena kukhetsa machitidwe nthawi zonse ndizo zomwe madokotala amakumana nazo nthawi zonse, ndipo ntchito ina yomwe imaika anthu pangozi yowopsya. Amayenera kuthana ndi odwala omwe angakhumudwitse kapena oopa, odwala omwe ali okwiya, ndipo ayenera kusokoneza uthenga woipa kwa odwala komanso achibale awo angakhale okhomerera kwa madokotala achifundo, ndipo gawoli la ntchito likhoza kutenga Dipo.
Mwamwayi, madokotala amayenera kuthana ndi mavuto aakuluwa ndi chisomo ndi chithandizo chokomera mtima, kenaka pitani kwa wodwala wotsatira (ndi kuthekera kwa kuwonongeka) popanda kufulumira. Izi zimafuna kukhala ndi mphamvu yodzimvera chisoni komanso kuthandizira madokotala okha, koma ngakhale ndi zinthu zomwe zilipo, vuto la kukhala dokotala lingakhale lalikulu. Maphunziro ena omwe amakhudza zovuta zomwe zimakhala zovuta monga ntchito nthawi zonse zingakhalenso pangozi yotentha. - Kusasankha: Madokotala sangathe kutenga tsiku ngati akuganiza kuti akuyandikira. Iwo sangakhoze kupita ku tchuthi ndi kusiya mafoni awo kuchoka, nthawi zambiri. Sikuti nthawi zonse amakhala ndi msinkhu wapamwamba pa moyo wawo wa tsiku ndi tsiku, ndipo izi zingakhale zolemetsa.
Ntchito ndi ntchito yapamwamba yodzilamulira yomwe imalola anthu kusankha momwe amagwiritsira ntchito nthawi yawo kapena ufulu wawo pokonza ndondomeko yawo-samakhala ndi nkhawa zochepa, koma madokotala nthawi zambiri amakhala ndi ndondomeko zawo zozizwitsa zosayembekezereka nthawi zambiri zimawonekera. Ngakhale chisankho chokhala m'munda ndi chimodzi chomwe chingamve ngati chosankha chochepa-kafukufuku wina anapeza kuti pafupi theka la madokotala amasiya kukhala madokotala ngati akuganiza kuti ndi njira yabwino kwa iwo. Kusasankha kumeneku kungathe kumverera mopanikizika kwambiri. - Thandizo Lochepa: Madokotala amakumana ndi mavuto omwe sagwira ntchito, ndipo amakhalabe ndi lonjezo lachinsinsi ndi odwala awo, choncho zingakhale zovuta kukambirana za mavuto a ntchito yawo ndi tsiku lawo. Chifukwa chimodzi, iwo satha kugawa zonse. Koma chinthu china ndi chakuti okondedwa awo sangathe nthawizonse kufotokoza. Izi zingachititse kuti zikhale zovuta kupeza chithandizo chamagulu monga momwe anthu ambiri amachitira.
Pulogalamu Yopereka Chithandizo cha Madokotala ndi Madokotala Ena Opanikizika
Tonsefe timafuna madokotala kuti azichita bwino, kuphatikizapo madokotala okha! Kaya ndinu dokotala yemwe akukumana ndi nkhawa, phwando, kapena wina amene ali ndi vuto lopanikizika kufunafuna njira zothandizira kupanikizika ndi kusintha kwa moyo kumasintha kwambiri, pali zinthu zingapo zomwe mungachite kuti musakhale ndi nkhawa, ndi kuthetsa nkhawa mosavuta-popanda kusiya ntchito yanu. Taganizirani izi.
- Pewani Kupanikizika Kwambiri Kumene Mungathe: Ngakhale kuti sikuti mitundu yonse ya nkhawa ndi yoopsa, kupanikizika kwambiri kumakhala kovuta ndipo kumabweretsa mavuto aakulu. Izi zikutanthauza kuti nkhawa ya chinthu chosangalatsa monga ulendo waukulu kapena ntchito yodzipereka ya mlungu ndi mlungu ikhoza kuwonjezera. Izi zikutanthauzanso kuti nkhawa za zinthu zazing'ono m'moyo-kutaya makiyi a galimoto yanu, kuthana ndi nyumba yosokonezeka, kupirira mnzanu wonyansa-zingapangitsenso kuvutika maganizo pamoyo wanu. (Makolo a moyo amawatcha kuti "kulekerera" chifukwa chakuti amatenga ntchito kuti azilekerera.) Kuwachotsa kulikonse komwe mungakusiye ndi nthawi yambiri ndi mphamvu kuti mupereke zinthu zomwe mumakondwera nazo ndipo zingakuloleni kuti mukhale ndi mphamvu yothetsera vuto lanu. nkhope kuntchito.
- Pezani Mthandizi Wothandizira: Thandizo labwino limathandizira ndi nkhawa, makamaka thandizo lachikhalidwe. Ngati mukumva kuti moyo wanu ulibe zinthu zokwanira, ndikofunika kusintha. Mungapeze anthu ambiri kuti apange ubale wamphamvu ndi. Mungathe kulimbikitsa maubwenzi omwe muli nawo. Mukhozanso kujowina gulu lothandizira kapena kuyankhula ndi wodwalayo; Zinthu izi zingakhale zothandiza kwambiri kuti asamangidwe. Ngati simukuvutikira kukambirana za nkhawa zomwe mumamva chifukwa mukuwopa "kusonyeza kufooka," ichi ndi chifukwa chachikulu chofufuzira ndikusintha malingaliro amenewo kotero kuti mumatha kulandira chithandizo osati kungopereka.
- Kambiranani ndi Odwala Pogwirizana: M'mbuyomu, madokotala ankayembekezera kupeza mayankho onse, koma pakukwera kwa intaneti, odwala ambiri amabwera ndi mayankho awo . Izi zingachititse kuti anthu azivutika maganizo komanso azigwira ntchito ngati odwala alibe chidziwitso cholondola, koma amasonyezanso kuti ali ndi chidwi chokhala nawo payekha, zomwe zingakhale zolimbikitsa. Madokotala ambiri amapeza kuti kulankhula ndi odwala, kuwauza zomwe angachite m'miyoyo yawo kuti athandize thanzi lawo komanso kukhala ndi moyo wabwino, ndikuwathandiza kuti azikhala nawo paokha. Izi zingachititse kuti onse awiri azipanikizika, pomalizira pake, kuwapatsa mphamvu odwala komanso kugawana zina mwa zolemetsa za umoyo wa odwala.
- Zindikirani Kuti Zolakwitsa Zidzakhala Zopangidwa: Sizingatheke komanso zopanda nzeru kuyembekezera dokotala, monga munthu, kuti asaphonye konse, koma ndizovuta zomwe tonsefe timadzipangira tokha, ndipo ena omwe ali pafupi nafe nthawi zina amapereka chiyembekezo chimenechi . Njira izi zothandizira kukwaniritsa ungwiro zingathandize pa cholinga chofunikira chovomereza kuti mungapangitse zolakwa zina, koma bwino kuti sizomwezo zokha zomwe anthu angathe kuyembekezera, koma ndikwanira. Ngati mukulakwitsa, dziwani kuti munachita bwino ndikuzisiya ndikupitiriza kuchita zomwe mungathe. Izi zikhoza kuchitidwa ndipo ndi cholinga chomwe timayendera nthawi zonse, koma ndibwino kukumbukira.
- Yesetsani Kudzikonda Kwambiri: Chimodzi mwa zovuta kwambiri kukhala dokotala ndikuti simungakhale ndi nthawi yokwanira yosamalira zosowa zanu, ndipo ngati simutero, mungakhale opsinjika kwambiri komanso osagwira ntchito . Ngati simunayambe kale, muyenera kukhala achinyengo pochita zosowa zanu zakuthupi: kupeza tulo mokwanira, kuchita masewera olimbitsa thupi, chakudya chokwanira chokwanira, ndi zinthu zokwanira zomwe zingakuthandizeni kuthetsa nkhawa. Chifukwa ichi ndi njira ya ulemelero wonse, mutaphunzira momwe mungakwaniritsire zovuta zomwe zimakulepheretsani kukwaniritsa zolinga zanu, mungagwiritse ntchito mfundoyi kuthandiza odwala anu kuthana ndi zopinga zomwe zimayambitsa njira yothandizira thanzi lawo ntchito komanso. Mwa kuyankhula kwina, kuyang'ana kudzikonda nokha ndi kusamalira maganizo kungakuthandizeni kugwirizana ndi zovuta zomwe odwala anu akukumana nazo ndikuphunzira kuligonjetsa kuti muthe kuthandiza odwala anu kuti achite chimodzimodzi.
- Yesetsani Kusinkhasinkha-Mu Fomu Loyenera: Pali mitundu yambiri yoganizira, ndipo onse amathandiza ndi kusamalira maganizo. Chofunika kukumbukira ndi chakuti njira yabwino kwambiri yosinkhasinkha ndiyo mtundu umene mumakhala wokonzeka kuchita nthawi zonse. Ngati simusinkhasinkha kale, ichi ndi chizolowezi chomwe chingakuthandizeni kuchotsa mavuto omwe mukukumana nawo pamene mukufuna-chinthu chomwe chili chofunikira kwa madokotala. Ikhoza kukuthandizani kuti mukhale ndi mphamvu yothetsera nkhawa. Mungayesere pemphero la tsiku ndi tsiku, chizolowezi cholemba chiyamiko, kusinkhasinkha mtima kosatha, kapena kusinkhasinkha kumapeto kwa tsiku, ndipo iwo onse athandizirani ngati mumangogwiritsa ntchito nthawi zonse.
- Chitani Zinthu Zitatu Kuti Mukhazikitse Maganizo Anu Tsiku Lililonse: Kafukufuku wokhuza mtima komanso maganizo abwino apeza kuti kukweza maganizo anu kungakuthandizeni kuti mukhale ndi mphamvu zambiri. Mwinamwake gawo labwino kwambiri la zotsatirazi ndilokuti kuchita chinthu chosavuta monga kupeza ayisikilimu kapena kulemba muzoyamikira zanu-zomwe zimakupangitsani inu kukhala ndi maganizo abwino-zingabweretse phindu losatha mwa njira yokhazikika. Phunzirani momwe izi zimagwirira ntchito ndikupanga gawo losavuta ndi losangalatsa la chizoloŵezi chanu cha tsiku ndi tsiku.
Mawu Ochokera
Kudziwa zovuta pamoyo wanu ndikupanga ndondomeko yoyendetsera ntchito kungakuthandizeni kusintha maganizo anu, makamaka ngati ndinu dokotala. Madokotala amakhala ndi nkhawa zambiri ndipo sangakhale ndi zochepa zofunikira zothandizira. Ichi ndi chifukwa chake kusinkhasinkha, kuthandizana ndi anthu, komanso mbali zina za kusamalira maganizo ndizofunikira kwa madokotala.
Zindikirani: Kusintha kwakukulu kwa ndondomeko kungathe kupangidwira ndikuchepetsa kuchepetsa nkhawa ndikuwonjezera kupirira kwa madokotala. Komabe, nkhaniyi ikukhudzidwa makamaka ndi zomwe madokotala angathe kuchita kuti athetse nkhawa komanso kuti azichita zinthu moyenera, komanso zomwe tonsefe tingathe kuchita ngati tikupeza ntchito zovuta komanso zovuta pamoyo wathu.
> Zotsatira:
> Jones JW, Barge BN, Steffy BD, Fay LM, Kunz LK, et al. Kusokonezeka maganizo ndi mankhwala osokoneza bongo J Applied Psychol. 1988; 4: 727-735.
> Parks, T. (2017). "Lembani kuwonetsa > kuuma > kuopseza ndi zopadera." AMA.
> Vassar, L. (2016). "Kuthana ndi dokotala kumakhala bwanji poyerekezera ndi > kawirikawiri > ntchito ya anthu." AMA.
> Wong, J. (2008). Madokotala ndi Kupanikizika. "Medical Bulletin, Vol 13 (6).