Kuwongolera mantha olephera: kuzindikira ndi njira

Kulimbana ndi mantha anu olephera ndikofunikira kuti mutsegule zomwe mungathe komanso kulimbikitsa kukula kwanu. Vuto lofalali, likasiyidwa, limatha kuchepetsa mwayi wa ophunzira ndikuwunika kupita patsogolo kwawo pamaphunziro ndi ntchito. Nkhaniyi imapereka njira zothandiza komanso zidziwitso zamaganizidwe kuti zikupatseni mphamvu yothana ndi mantha awa, zomwe zimapangitsa kuti mukhale ndi chidaliro chachikulu komanso kuchita bwino pazoyeserera zanu.

Kumvetsa kuopa kulephera: Kuyang’ana mozama

Kuopa kulephera ndi malingaliro osiyanasiyana omwe amakhudza anthu m'njira zosiyanasiyana, makamaka pamaphunziro ndi akatswiri. Mantha awa atha kuwoneka mosiyanasiyana:

• Chiwonetsero cha zochitika. Zitha kuwonekera poyankha kupsinjika kwambiri ngati mayeso ofunikira kapena zoyankhulana zantchito. Kapenanso, imatha kukhala ndi nkhawa yosalekeza, yomwe imakhudza zochita za tsiku ndi tsiku komanso kupanga zisankho.
• Kukhudza maganizo. Kuopa kulephera kaŵirikaŵiri kumabweretsa kudzimva wopanda chochita ndi kupsinjika maganizo kowonjezereka. Kwa ena, kukhoza kufooketsa chidaliro chawo, zomwe zimachititsa kuti ayambe kudzikayikira komanso kuda nkhawa.
• Kuthekera kwa zotsatira zabwino. Pokhala ndi maganizo abwino, kuopa kulephera kwenikweni kungachititse munthu kukula. M’malo mokhala chotchinga panjira, chingalimbikitse kulimba mtima, kusinthasintha, ndi maganizo abwino. Gawo ili likuwonetsa momwe kuyang'anizana ndi mantha anu kungawasinthire kukhala mwayi wowongolera, kuphunzira, ndi kupanga malingaliro amphamvu, a chiyembekezo.

Pofufuza mbali izi, tikufuna kupereka zidziwitso zosintha kuopa kulephera kuchoka ku mphamvu yopuwala kukhala gwero lolimbikitsa kusintha kwabwino ndi kukhazikika.

Zifukwa zazikulu zowopa kulephera

Kumanga pakumvetsetsa mozama za mantha olephera, ndikofunikira tsopano kuzindikira zinthu zenizeni zomwe zimapangitsa kutengeka uku. Kuzindikira zomwe zimayambitsa izi ndizofunikira kwa ophunzira komanso akatswiri, chifukwa zimathandiza kuyendetsa bwino ndikuthana ndi mantha awa. M'munsimu muli zifukwa zazikulu zomwe zimayambitsa mantha olephera:

• Zokhumudwitsa zam'mbuyomu. Kudutsa muzolepheretsa zazikulu kapena zolephera kungapangitse nkhawa yokumananso ndi mavuto ofanana. Izi nthawi zambiri zimapangitsa kuti anthu aziopa kuchita zinthu zoopsa kapena kuyesa zinthu zatsopano, chifukwa amaopa kubwereza zomwe zidawachitikira m'mbuyomu.
• Miyezo yapamwamba ya ungwiro. Kwa iwo amene amafunafuna ungwiro m’ntchito iliyonse, kuopa kusakwaniritsa miyezo yapamwamba imeneyi kungakhale kofooketsa. Kufuna kuchita zinthu mwangwiro kumeneku kungayambitse kukayikira kuyamba ntchito zatsopano kapena kugwira ntchito zovuta.
• Ziweruzo zakunja ndi malingaliro a anthu. Kuopa kulephera kwakukulu kumayenderana ndi nkhaŵa za mmene ena amationera. Kuda nkhawa ndi kuweruza anthu kapena kukhumudwitsa ena kungapangitse manthawa.
• Kupanikizika kwa ziyembekezo. Anthu nthawi zambiri amawopa kulephera akamapanikizika ndi ziyembekezo zazikulu, kaya zokhazikitsidwa ndi iwo eni kapena ena. Kulemera kwa ziyembekezo izi kungapangitse mwayi wolephera kuwoneka wovuta kwambiri.
• Chododometsa cha kupambana. Chochititsa chidwi n'chakuti, kupambana kungayambitsenso mantha olephera. Ndi kupambana kumabwera kuyembekezera kusunga kapena kupitirira zomwe zakwaniritsa panopa, zomwe zingakhale gwero la kupsinjika maganizo ndi nkhawa, kuonjezera mantha osakwaniritsa miyezo yatsopanoyi.

Kuzindikira zoyambitsa izi ndi sitepe yopangira njira zogwirira ntchito zolimbana ndi mantha olephera, zomwe zimapangitsa kudzidziwitsa bwino, kuchepetsa nkhawa, komanso njira yabwino yothanirana ndi zovuta.

Kenaka, tiwona momwe manthawa amawonekera m'madera ena monga maphunziro ndi malo ogwira ntchito, ndikupereka njira zothandizira kuthana ndi mavutowa.

Kugonjetsa mantha a maphunziro olephera

Kuopa kulephera kumakhala kofala kwambiri pakati pa ophunzira, makamaka chifukwa chofuna kuchita bwino pamaphunziro. Manthawa akhoza kuchitika m'njira zosiyanasiyana:

• Yesani nkhawa. Kuda nkhawa kwambiri ndi mayeso ndi zotsatira zake.
• Kuchedwa. Kusiya kuphunzira kapena kumaliza ntchito.
• Pewani. Kuwongolera kutali ndi nkhani zovuta kapena ntchito.

Kuti muthane ndi mantha olephera kusukulu, kusintha kachitidwe kungakhale kothandiza kwambiri. Kutembenuza malingaliro anu kuchokera kumapeto mpaka ulendo womwewo ndi njira yofunikira. Nazi njira zina zogwirira ntchito zosinthira izi:

• Khazikitsani zolinga zotsata ndondomeko. M'malo mokonzekera magiredi omaliza kapena zigoli zoyeserera, yang'anani kwambiri pazomwe mungachite pokonzekera. Gawani zowerengera zanu m'zigawo zing'onozing'ono, zotha kutheka kuzikwanitsa.
• Kondwerani zopambana zazing'ono. Zindikirani ndikupindula chifukwa chomaliza ntchito zing'onozing'ono. Izi zimapanga chidaliro ndipo zimayamba kuzungulira kwa ndemanga zabwino.
• Landirani patsogolo pang'onopang'ono. Dziwani kuti kupita patsogolo nthawi zambiri kumachitika pang'onopang'ono. Kuyamikira sitepe iliyonse patsogolo kungachepetse mantha okhudzana ndi ntchito zazikulu.
• Khalani ndi malingaliro akukula. Khalani ndi maganizo amene amaona zovuta monga mwayi wophunzira, osati zoopseza zomwe muyenera kuzipewa. Lingaliro ili likhoza kusintha njira yanu ku ntchito zamaphunziro.

Potengera njirazi, ophunzira amatha kuchepetsa pang'onopang'ono kuopa kulephera, zomwe zimatsogolera ku maphunziro oyenerera komanso osadetsa nkhawa.

Kuwongolera mantha akulephera kuntchito

Pamene tikuchoka ku maphunziro kupita ku dziko la akatswiri, ndikofunika kumvetsetsa momwe kuopa kulephera kumakhudzira zochitika za kuntchito. Manthawa m'malo ogwirira ntchito nthawi zambiri amagwirizana mwachindunji ndi nkhawa za momwe amagwirira ntchito, momwe amagwirira ntchito, komanso kukhazikika kwachuma. Umu ndi momwe kuopa kulephera kumadziwonetsera mwaukadaulo:

• Kuchotsa maudindo a ntchito. Nthawi zambiri, kudandaula za zotsatira kungayambitse kuchedwetsa ntchito zofunika kapena zisankho, zomwe zimakhudza zokolola ndi nthawi ya polojekiti.
• Kukayikira luso la akatswiri. Izi zimaphatikizapo kukayikira luso ndi luso la munthu, zomwe zingayambitse kuphonya mwayi ndikuchepetsa kukula kwa ntchito.
• Kupewa zovuta za akatswiri. Chizoloŵezi chopewa kuchita ntchito zatsopano kapena zovuta chifukwa choopa kulephera kapena kulephera pamalo ofunikira kwambiri kapena ovuta.

Kuti muthane bwino ndi zovutazi, njira zotsatirazi zitha kukhala zothandiza kwambiri:

• Sinthani maganizo anu olephera. Onani zolepheretsa ngati mwayi woti mukule mwaukadaulo ndikuphunzira maluso atsopano, m'malo mokhala muyeso wa mtengo wanu.
• Fufuzani malingaliro ndi uphungu. Lankhulani ndi oyang'anira ndi alangizi kuti mutsutse zolimbikitsa ndi chitsogozo, kulimbikitsa chikhalidwe cha kuphunzira mosalekeza.
• Limbikitsani chithandizo kuntchito. Pangani maukonde a anzanu othandiza kuti mugawane zomwe mwakumana nazo ndi njira, kuwongolera kugwirira ntchito limodzi ndi kuthetsa mavuto pamodzi.
• Pangani kulimba mtima. Limbikitsani luso lanu loti mubwererenso ku zovuta zomwe mwakumana nazo pokumana ndi zovuta komanso kuphunzira pazochitika zilizonse zapantchito.

Kugwiritsa ntchito njirazi kungakuthandizeni kuthana ndi mantha olephera kuntchito, zomwe zimapangitsa kuti mukhale wokhutira ndi ntchito yanu komanso kuchita bwino mwaukadaulo.

Zotsatira zaukadaulo ndi zoulutsira mawu pakuwopa kulephera

Pambuyo powona momwe kuopa kulephera kumawonekera m'maphunziro ndi akatswiri, ndikofunikira kuganizira mozama momwe manthawa amagwirira ntchito. M'nthawi yamakono ya digito, ukadaulo, ndi malo ochezera a pa Intaneti zimakhudza kwambiri momwe anthu amawonera kupambana ndi kulephera, makamaka pakati pa ophunzira ndi akatswiri achinyamata. Mapulatifomu awa samangokhudza moyo wamunthu komanso wamaphunziro komanso amakulitsa chidwi chawo pazantchito. Nazi njira zazikulu zomwe chochitika ichi chimawonetseredwa:

• Chipambano chokhazikika pama social media. Ma nsanja amakonda Instagram ndi LinkedIn nthawi zambiri amangowonetsa nsonga zapamwamba za miyoyo ya anthu. Zimenezi zimapanga ‘chikhalidwe chofanizira,’ kumene ophunzira amamva kuti ali pansi pa chitsenderezo cha kufanana ndi miyezo yachipambano yosatheka imeneyi, kukulitsa mantha awo a kulephera.
• Ndemanga mkombero ndi kukakamiza kwa ungwiro. Ndemanga zachindunji zapa media media, kudzera pazokonda ndi ndemanga, zitha kupanga malo omwe kupambana kokha kumawonekera ndikukondweretsedwa. Izi zingayambitse mantha ozama olakwa, chifukwa zolephera nthawi zambiri sizigawikana kapena kukambirana momasuka.
• Zambiri zimachulukitsa. Zida zambiri zapaintaneti, ngakhale zili zodziwitsa, nthawi zina zimatha kusokoneza ophunzira ndi nkhani zopambana komanso upangiri wofuna kuchita bwino. Kuchulukitsitsa kwa chidziwitsoku kungapangitse kulephera kuwoneka ngati gawo lalikulu kutali ndi zomwe zili zachilendo, m'malo mokhala gawo lachilengedwe la kuphunzira.

Kuzindikira kukhudzidwa kwaukadaulo ndi malo ochezera a pa Intaneti ndikofunikira pothana ndi mantha akulephera. Gawo lotsatirali lifufuza njira zothandiza zothetsera zisonkhezerozi, kufunafuna kukhala ndi maganizo oyenerera pa kupambana ndi kulephera.

Kulingalira ndi nzeru zamaganizo: Chinsinsi chogonjetsa mantha olephera

Kugwiritsa ntchito malingaliro ndi luntha lamalingaliro ndikofunikira kuthana ndi mantha akulephera. Kulingalira kumaphatikizapo kukhalapo ndikuchitapo kanthu panthawiyo popanda kuweruza, pamene luntha lamalingaliro limaphatikizapo kumvetsetsa ndikuwongolera maganizo anu komanso ena. Maluso amenewa ndi ofunika kwambiri polimbana ndi mantha ndi nkhawa zokhudzana ndi kulephera.

Mindfulness njira kulimbana ndi mantha kulephera

• kusinkhasinkha. Kusinkhasinkha kumathandizira kuwongolera malingaliro ndikuchepetsa nkhawa.
• Kupumira kokhazikika. Zochita zolimbitsa thupi zopumira zimatha kuchepetsa kupsinjika ndikulimbikitsa kumveka bwino m'maganizo.
• Kuwona malingaliro. Kuphunzira kusunga malingaliro anu ndi malingaliro anu popanda kugwirizana nawo kumathandiza kuzindikira kuti kuopa kulephera ndi kwakanthawi komanso kotheka.

Emotional nzeru ndi zotsatira zake pa mantha

• Kudzisamalira. Kumvetsa mmene mukumvera kumakuthandizani kuzindikira ndi kuthetsa zimene zimayambitsa mantha.
• Kudziletsa. Kuwongolera mayankho amalingaliro kumathandizira kukhalabe odekha komanso oganiza bwino pamavuto.
• Chisoni. Kumvetsetsa malingaliro a ena kungathandize kupanga maukonde othandizira kuthana ndi mantha.

Ntchito zenizeni zenizeni

• Kwa ophunzira. Kulingalira komanso nzeru zamalingaliro zingathandize ophunzira kuthana ndi nkhawa zamayeso ndikulandira kuphunzira ngati njira.
• Kwa akatswiri. Zochita izi ndizothandiza pakuwongolera zovuta ndi zolepheretsa kuntchito, kukulitsa mphamvu ndi kusinthika.

Kulingalira ndi nzeru zamaganizo sizongoganizira chabe koma zida zothandiza zomwe zingathandize kwambiri kuthetsa mantha olephera. Amapereka njira yowonera zovuta ngati mwayi wokulirapo, zomwe zimatsogolera ku mkhalidwe wokhazikika wamalingaliro komanso njira yolimba ya moyo wamunthu ndi akatswiri.

Njira zothetsera mantha olephera

Pomaliza ulendo wathu wathunthu, tsopano tikuyang'ana njira zofunika zogonjetsera mantha olephera, kuphatikiza zidziwitso kuchokera pazokambirana zonse. Kuthana ndi mantha amenewa ndi sitepe lofunika kwambiri kuti munthu akule bwino komanso kuti apambane. Ulendowu umaphatikizapo kusintha kwa kaonedwe, kolimbikitsidwa ndi zidziwitso zochokera kwa akatswiri monga katswiri wa zamaganizo Carol Dweck ndi wokamba nkhani wolimbikitsa John C. Maxwell.

• Ganiziraninso njira yanu. Ganizirani ngati kuthekera kwa kulephera ndi zotsatira zotsimikizika kapena kungoyerekeza. Kafukufuku wa Carol Dweck pa 'kukula maganizo’ ikugogomezera kufunika koona zovuta monga mwaŵi wa kukula m’malo mwa zizindikiro za kulephera.
• Nenaninso kulephera. Landirani malingaliro a John C. Maxwell m'buku lake "Kulephera Kupita Patsogolo: Kutembenuza Zolakwa Kukhala Miyala Yopondera Kuti Mupambane,” kumene amaona kulephera kukhala chopunthwitsa koma mbali yofunika kwambiri ya maphunziro. Njirayi ikuwonetsa kuti kuphonya kulikonse kumapereka maphunziro ofunikira komanso zidziwitso, zomwe zimathandizira kumvetsetsa mozama zolinga zanu.
• Khalani ndi zolinga zomwe mungathe kuzikwaniritsa. Limbikitsani kukhazikitsa zolinga zenizeni ndi zotheka. Njira iyi yapang'onopang'ono imathandizira kukhala ndi chidaliro komanso kuchepetsa kumverera kwakukulu komwe kumakhudzana ndi kuthana ndi zovuta zazikulu.
• Gwirani ntchito yowonjezereka. Dziwani kuti kukula kumachitika pang'onopang'ono. Kondwererani zipambano zazing'ono ndi kupita patsogolo, zomwe ndi njira zofunika kuthana ndi zopinga zazikulu.
• Konzani malo othandizira. Khalani ndi anthu omwe amalimbikitsa ndikuthandizira kukula kwanu. Ma network abwino angapereke chilimbikitso ndi mayankho ofunikira kuti mupitilize kuthana ndi zovuta.
• Gwiritsani ntchito zida zothandiza. Mukamagwira ntchito zamaphunziro kapena akatswiri, kuopa kulephera nthawi zambiri kumatha chifukwa chodera nkhawa za momwe ntchito yanu ilili komanso momwe mumayambira. Kuti muchite izi, mutha kugwiritsa ntchito nsanja yathu zowunikira zakuba, zowerengera, ndi ntchito zosintha mawu. Zingakutsimikizireni kuti ntchito yanu ndi yoyambirira komanso yofotokozedwa bwino, kukulitsa chidaliro chanu ndikuchepetsa nkhawa za zolakwika zomwe zingachitike. Zida zokonzekera bwino zimasonyeza luso lanu ndi kudzipereka kwanu, zomwe zimathandiza kuchepetsa mantha olephera. Kuti mupeze zinthu zamtengo wapatalizi, mophweka Lowani pa nsanja yathu ndikuyamba kukhathamiritsa ntchito yanu lero.
• Pangani kupirira. Kulimba mtima n'kofunika kwambiri kuti muthetse mantha olephera. Izi zikuphatikizapo kulumpha kuchoka ku kulephera ndi kuphunzira kuchokera kuzochitika zilizonse. Njira monga kulingalira, kusinkhasinkha, ndi kupuma molunjika zingathandize kukulitsa kulimba mtima kumeneku.
• Khalani odzimvera chifundo. Khalani okoma mtima pa nthawi yamavuto. Vomerezani kuti ungwiro n’zosatheka ndipo kulephera ndi mbali ya ulendowo.
• Fufuzani malingaliro ndi uphungu. Ndemanga zanthawi zonse kuchokera kwa alangizi kapena oyang'anira zingakhale zamtengo wapatali. Zimakuthandizani kumvetsetsa kuti zolephera ndizofala komanso zimapereka chitsogozo chowongolera.

Mwa kuphatikiza njirazi m'moyo wanu, mutha kusintha njira yanu ku zovuta, kuwona zolephera ngati mwayi wophunzira osati zopinga zosatheka. Kusintha kwamalingaliro uku ndikofunikira kuti mukwaniritse bwino kwanthawi yayitali komanso kukwaniritsidwa kwaumwini.

Kutsiliza

Nkhaniyi imakupatsirani njira zosinthira kuopa kulephera kukhala chilimbikitso chakukula. Pomvetsetsa magwero ake ndikugwiritsa ntchito njira monga kukhazikitsa zolinga zomwe zingatheke, kukhazikitsa maukonde othandizira, ndikulandira mwayi uliwonse wophunzira, mutha kukhala olimba mtima komanso odzidalira. Kumbukirani, ulendo wakugonjetsa mantha olephera suli chabe kupeŵa zopinga; ndi za kukula mwamphamvu kudzera mwa iwo. Landirani zidziwitso izi ndi njira zothandizira kuthana ndi zovuta mogwira mtima, ndikukhazikitsa njira yopambana pawekha ndi akatswiri.