Zamkati
- Kutopa ndi chiyani?
- Kutenga njira zodzisamalirira kuti muthane ndi kutopa
- Kutopa ndi kukhumudwa
- Kutopa ndi banja
Zaka zingapo zapitazo, chifukwa ambiri pantchito yanga amasiya ntchito yomwe amaphunzitsidwa ndi kusamalidwa kwambiri, ndidayamba zaka zisanu ndi chimodzi ndikufufuza zomwe zimayambitsa kupsa ndi ntchito komanso momwe zingathere ndi kuthetsedwa. Izi zinali zofunika kwa ine chifukwa kutopa ndi chifukwa chomwe ambiri amapereka kusiya ntchito yomwe amawakonda kwambiri.
Kutopa ndi chiyani?
Kutopa kumatha kufotokozedwa bwino ngati mkhalidwe wochuluka, womveka mdera lathu lofulumira, 24/7, wired, wovuta, wosintha nthawi zonse. Amakula chifukwa zambiri zimayembekezeredwa pamodzi - mosalekeza kotero kuti zimawoneka ngati zosatheka kudziwa komwe angayambire.
Zizindikiro zakutopetsa ndi kusiya; osadzisamalira; kutaya chidziwitso chakukwaniritsa zomwe akuchita; kumverera ambiri akutsutsana nanu; chilakolako chodzipangira mankhwala osokoneza bongo, mowa, kapena kuphatikiza; ndipo pomaliza kumaliza kwathunthu.
Kutenga njira zodzisamalirira kuti muthane ndi kutopa
Simungathe kuwongolera zovuta zomwe moyo umakupatsani, koma mutha kuwongolera momwe mungasankhire pazovutazo. Kulandila njira zodzisamalirira kumakupatsirani kupirira komanso kukhazikika poyankha osachitapo kanthu pamavuto amoyo.
Njira imodzi yodzisamalirira yotopetsa ndikusamalira thupi lanu ndi malingaliro anu kukuthandizani kuti mukhale olimba mtima ndikuthana ndi zovuta zomwe zimachitika pamoyo wanu.
Ntchito zodzisamalira monga kudya zakudya zopatsa thanzi, kuchita masewera olimbitsa thupi nthawi zonse, ndi kusinkhasinkha zitha kupita kutali ngati njira yodzithandizira banja, kuthana ndi kufooka kwaukwati, ndikuonetsetsa kuti banja losangalala lopanda matenda otopa ndiukwati. Kutopa kwa banja ndimikhalidwe yopweteka pomwe maanja amatopa m'maganizo, mthupi komanso m'maganizo.
Kugwiritsa ntchito mwanzeru malangizo opangira maukwati mothandizana nawo kungawathandize onse kulimbana ndi kutopa m'banja komanso kukhala ndi thanzi lamunthu payekhapayekha.
Kutopa ndi kukhumudwa
Ngakhale kutopetsa kumatha kusokonezedwa ndi kukhumudwa, ndipo zinthu ziwirizi zimapangitsa kuti wina azimva ngati kuti mtambo wakuda umakhudza zonse, kukhumudwa kumachitika chifukwa chakumva kuwawa (monga imfa, chisudzulo, kusintha kwa akatswiri kosafunikira), komanso kuperekedwa, kugonja, komanso kulimbikira mikangano yamaubwenzi - kapena zikuwoneka pazifukwa zomwe sizikudziwika. Ndikutopa, wolakwayo amakhala wochuluka nthawi zonse. Kafukufuku wanga adawonetsa kuti njira zosankhika zodzisankhira mosamala muumoyo wamunthu, waumwini, wachikhalidwe, komanso waluso (komwe kupsa mtima kumachitika ndikugwirizana) nthawi zonse kumachepetsa ndikupewa.
Kutopa ndi banja
Chosangalatsa ndichakuti, nditamaliza kafukufuku wanga ndikugawana nawo m'buku lofalitsidwa, "Burnout and Self-Care in Social Work: A Guidebook for Student and those in Mental Health and Related Professions," ndidayamba kuwona bwino kuti ntchito yanga yotopa pakati pa akatswiri azaumoyo amagwiritsanso ntchito zowawa ndi kuchepa kwa miyoyo ya anthu apabanja. Zifukwa zomwe zimayambitsa izi zinali zofanananso, ndipo njira zosamalirira mosamalitsa zosokedwa tsiku ndi tsiku zimathandizanso ndikupewa.
Komabe, nkofunika kuzindikira kuti pamene kuli kwakuti mavuto a muukwati angathe ndipo kaŵirikaŵiri amadzetsa kupsinjika, kutopetsa sikumachitika chifukwa cha mavuto a muukwati, koma chifukwa cha kuchuluka kwambiri. (Chofunika kwambiri pa izi ndi pamene munthu amatenga zochitika zambiri komanso maudindo ambiri kuti apewe kukumana ndi mavuto am'banja.) Kutopa, komabe, kumatha ndipo kumabweretsa mavuto m'banja. Zitsanzo zomwe zikutsatirazi zikufotokozera zifukwa zomveka zotopetsera banja ndi njira zodzipulumutsira ku zoopsa zake ndikutha mothandizidwa ndi njira zodziyang'anira.
Sylvan ndi Marian: Wired 24/7 kwa bwanayo wovuta komanso wodzikonda
Sylvan ndi Marian onse anali atakwanitsa zaka makumi atatu. Atakwatirana zaka khumi ndi ziwiri, anali ndi ana awiri, wazaka 10 ndi wazaka 8. Onse nawonso ankagwira ntchito kunja kwa nyumba.Sylvan amayang'anira kampani yamagalimoto; abwana ake amafuna kuti azimupezabe nthawi zonse komanso kuti azigwira ntchito mosalekeza. Marian amaphunzitsa kalasi yachinayi. "Aliyense wa ife ali ndi maudindo ambiri, alibe nthawi yopuma, komanso nthawi yabwino yocheza," Marian adandiuza pamsonkhano wathu woyamba. Mawu amwamuna wake nawonso anali otiuza, komanso oneneratu kuti: "Timakhala otopa nthawi zonse ndipo tikakhala ndi nthawi yaying'ono limodzi, timangokhalira kulankhulana, kuposa kale lonse.
Zikuwoneka kuti sitilinso abwenzi pagulu limodzi. ” "Ndiye pali amene akutenga nawo mbali paukwati wathu," anatero Marian, ndikukweza foni yake ya iPhone. Nthawi zonse zimakhalapo, ndipo Sylvan amawopa kuti sangayankhe zomwe abwana ake amangokhalira kutisokoneza m'moyo wabanja komanso nthawi yathu. Sylvan anavomereza mfundo imeneyi, ndipo anati, “Sindingathe kuthamangitsidwa.”
Umu ndi momwe kutopa mu miyoyo ya banjali kunathera: Sylvan anali wogwira ntchito yabwino, wolipiridwa kwambiri ndipo amapezerapo mwayi. Sakanasinthidwa mosavuta, ndipo ngakhale pamsika wovuta pantchito maluso ake ndi magwiridwe antchito amamupangitsa kuti azimulemba ntchito. Anadzilimbitsa mtima kuuza abwana ake kuti amafunikira womuthandizira yemwe angathe kupezeka kuti amuchotsere nkhawa komanso kuti pokhapokha kuyimba kwamadzulo komanso kumapeto kwa sabata kumakhala kwadzidzidzi, amayenera kudikirira mpaka tsiku lotsatira kapena kumapeto kwa sabata.
Njira yodzisamalirira inagwira ntchito chifukwa choti Sylvan anali ndi chidaliro chatsopano komanso womlemba ntchito kuti samusintha msanga. Komanso, banjali lidalonjezana lokha wina ndi mnzake gawo latsopano la moyo wawo limodzi - nthawi zonse "mausiku ausiku," chosowa m'moyo waukwati komanso monga gawo lofunikira mu nkhokwe yawo yodzisamalira.
Stacey ndi Dave: Chiwerengero cha kutopa kwachifundo
Stacey anali dokotala yemwe ankagwira ntchito kuchipatala cha ana, ndipo Dave anali akawunti. Anali azaka zapakati pa makumi awiri, atangokwatirana kumene, ndipo akuyembekeza kuyamba banja mzaka zingapo zikubwerazi. Stacey ankabwerera kunyumba mkati mwa sabata lake logwira ntchito ndikudzipatula kwa mwamuna wake, kutembenukira kumagalasi angapo a vinyo mpaka tulo titafika.
Kugwira ntchito kwathu limodzi kudalimbikitsa Stacey kudziwika kwambiri ndi mabanja omwe adakumana nawo, ana omwe adawachitira, komanso zovuta zawo. Zinali zofunikira kuti asiye kusiya ntchito kuti akhale ndi mphamvu zopitiliza ntchito yake.
Zotsatira zakusankha njira zodziyang'anira, adazindikira kufunika kokhazikitsa malire. Anayenera kuphunzira luso lakukwaniritsa malingaliro ndi malire. Zinali zofunikira kwa iye kuti awone kuti ngakhale amasamalira kwambiri odwala ake komanso mabanja awo, iye ndi omwe amagwira nawo ntchito sanalumikizidwe. Iwo anali anthu osiyana.
Zinali zofunikira kuti Stacey ayang'ane ntchito yomwe wasankhidwa munjira ina yatsopano: Ngakhale adasankha gawo pomwe amawona kuvutika kosalekeza, inali gawo lomwe limapereka chiyembekezo chachikulu.
Kudzera munjira zodzisamalira komanso momwe amadzisamalirira, Stacey adazindikira kuti masomphenya a omwe adagwira nawo ntchito ndikuchita zonse zomwe angathe kuthandiza tsiku lonse amafunika kuti asiyidwe kuchipatala mpaka atabwerera. Popanda kuthekera uku, komanso kufunitsitsa kugwiritsa ntchito njira zodziyang'anira, kutopa kwambiri kumamupangitsa kukhala wopanda thandizo ngati dokotala, mkazi, komanso mayi wamtsogolo.
Dolly ndi Steve: Zotsatira zakusokonekera
Dolly anali mkazi wokhala kunyumba ndi mapasa, mnyamata ndi msungwana wazaka 8. Steve, wamankhwala, adayesa zonse zomwe angathe kuti athandize mkazi wake kuthana ndi mantha ake, koma zoyesayesa zake zonse zidalephera. Wokwatiwa ali ndi zaka 20, zowona zakufa chifukwa cha nkhanza zomwe zikufala mdziko lathu zidasiya Dolly ndikumva kuti alibe thandizo komanso mantha. "Ndikumva kuti zachiwawazi zikuchitikadi kwa ine, amuna anga, ana anga," adandiuza ndikulira ndikunjenjemera pamsonkhano wathu woyamba. Ngakhale ndikudziwa m'mutu mwanga, sichoncho, ndimamva mumtima mwanga kuti ndizo. ”
Kumvetsetsa kwa miyoyo ya Dolly ndi Steve kudawonetsa kuti kusunga tsogolo kumatanthauza kuti banja ili silinatenge tchuthi nthawi yonse yaukwati wawo. Izi zidasintha. Tsopano, pali tchuthi cham'nyanja cham'masabata awiri chilimwe chilichonse ku malo achisangalalo oyenera komanso okonda mabanja. Komanso, nthawi iliyonse yozizira, nthawi yopuma kusukulu, banja limayendetsa kupita mumzinda watsopano womwe amafufuza limodzi. Nthawi yodzisamalira yochepetsera kutaya kwa Dolly ndikumupatsa malingaliro oyenera komanso kuthana ndi mavuto.
Cynthie ndi Scott: Kuyika maudindo ndi zochitika kuti mupewe kukumana ndi zowona zaukwati
Pamene Cynthie anali wophunzira pang'ono pa yunivesite yotchuka ku England, adakumana ndi Scott, yemwe anali wokongola, wokongola, ndipo anali pafupi kutuluka, zomwe adachita pambuyo pake. Osadalira konse zachikazi, Cynthie anali wokondwa kwambiri kuti bambo wokongola ngati ameneyo amamufuna. Pamene Scott adalimbikitsa Cynthie kuvomerezedwa, ngakhale kukayikira zakuti amuna ndi abambo Scott adzakhala otani. Podziwa kuti makolo ake sangavomereze ukwatiwu, Cynthie ndi Scott adalephera, ndipo atangofika ku America kuti ayambe banja lawo. Cynthie posakhalitsa adazindikira kuti kukayikira kwake kuyenera kuti kunapatsidwa kulemera kwambiri.
Ngakhale adagwira ntchito molimbika kuti apange ntchito yotsatsa, Scott anali wokondwa kukhalabe pantchito komanso kutseguka ku zibwenzi zina. Kuopa kwakukulu kwa Cynthie ndikuti kusiya Scott kumamupangitsa kuti akhale wosungulumwa, wokhala yekha. Kuti apulumuke mantha awa komanso mikangano yomwe ikukula komanso kunyozedwa muubwenzi wake ndi mwamuna wake, Cynthie adakhala ndiudindo wochulukirapo.
Kutenga maudindo ambiri pantchito yamaluso yakhala imodzi mwanjira zodziyang'anira zothandiza kwambiri kwa iye.
Anayambanso pulogalamu ina ya digiri ya master mu economics. Patangopita miyezi yochepa kuchokera pamene chisankhochi chinayamba, ndipo Cynthie ananditumizira chithandizo. Atagwira ntchito molimbika kuti amvetsetse ndikuthana ndi kudzikayikira kwake komanso kudzidalira, Cynthie adapempha Scott kuti apite naye kuchipatala. Anakana, akumunyoza poyesa kuthana ndi mavuto omwe anali nawo. Cynthie adazindikira patatha miyezi isanu ndi umodzi yothandizidwa kuti anali kubisala pazowona momwe anali kukhalira. Amadziwa kuti chisamaliro chabwino kwambiri chomwe angadzipatse chinali chisudzulo, ndipo adatsata njira yofunika kwambiri yodziyang'anira.