Sikan Mmiɛnsa Siesie Ma Bere A Wo Werɛ Firi Deɛ Wokaeɛ

Woadi simma du na nneɛma rekɔ yiye. Ɛdan no ka wo ho, deɛ woka no reduru nnipa so, na afei wohwehwɛ deɛ ɛdi hɔ no na ɛnni hɔ koraa. Kasamu a na wode redu mfimfini no nni awiei. Nnwom a woabɔ no mpɛn ahanan no nni nnwom foforo a edi hɔ. Kommyɛ ketewa bi a nnyegyeɛ dɛn wɔ mu ba, na anim biara a ɛwɔ dan no mu da so ara hwɛ wo.

Deɛ obiara nka nkyerɛ wo ni: eyi ba wɔn a wɔyɛ adwuma daa nyinaa so, mpo wɔn a wobɛka sɛ wɔyɛ akyerɛfoɔ a wɔkorɔn sene biara wɔ dan no mu no. Nnwontofoɔ a wɔto nnwom wɔn ankasa werɛ fi hɔ. Adwumayɛfoɔ atitiriw werɛ fi akontaabu no. Nsonsonoeɛ a ɛda hɔ ne sɛ wɔwɔ ade pɔtee baako a wɔyɛ wɔ sikan mmiɛnsa a edi hɔ no mu, na daa ɛyɛ ade korɔ no ara.

Saa siesie yi yɛ tiawa sɛ wobɛtumi asua no ɛnnɛ, na ɛyɛ adwuma wɔ ɔkwan biara a wɔfa so yɛ nsɛnkyerɛnne: ɔkasa titiriw, ano nsɔhwɛ, dwomtoɔ nsɔhwɛ, ayeforohyia asɛnka, anaasɛ adwuma nsusuiɛ a wɔde reto akyerɛ mfitiaseɛ.

Sɛ me werɛ fi deɛ merekasa ho wɔ nkyerɛkyerɛmu mfimfini a, dɛn na menyɛ?

Gyae kasamu no, home prɛko wɔ wo taataa ahomegye mu, san ka wo asɛntitiriw a etwa toɔ no denden, na fi hɔ kɔ so. Ɛno ne siesie no nyinaa, ɛgye bɛyɛ sikan mmiɛnsa, na ɛyɛ adwuma efisɛ wo asɛntitiriw a etwa toɔ no da so ara wɔ dan no mu, enti sɛ wosan ka a, ɛde wo san kɔ ɔkwan a na worefa so no so.

Mma wonwie kasamu a abubu no. Kasamu a worentumi nnwie no dane nsɛm hunu, na nsɛm hunu no ne deɛ ɛdan no te sɛ ehu ampa. Gyae no korɔnn, sɛ ɛwɔ kasamu no mfimfini mpo a. Gyaeɛ a ɛba mpofirim no yɛ te sɛ obi a wapaw sɛ ɔbɛgyina kakra, na ɛyɛ ade a akasafoɔ taa yɛ.

Nkyerɛkyerɛ mu nso. Sɛ woka sɛ, "Kafra, me werɛ afi mʼadwene mu koraa" a, ɛgye ɛdan no adwenkyerɛ na ɛmma wo hwee nsan. Efisɛ seesei obiara rehwɛ sɛnea wobɛsan agye wo ho aban sen deɛ woka no. Atiefoɔ no mu obiara nnim baabi a na worekɔ. Wo nko ara na wunim, na ɛno kyerɛ sɛ wo nko ara na wubetumi ahu sɛ biribi ayera.

Adɛn nti na sɛ wogyina kakra yɛ sen sɛ wobɛhyɛ wo ho so akɔ so?

Efisɛ akasafoɔ a wɔwɔ ahotoso fa gyinabea kakra no ma ɛyɛ botaeɛ ma wɔn, na basabasayɛ deɛ ɛnte saa. Ɛdan no nni ɔkwan biara a ɛbɛfa so ahu sɛ wo kommyɛ no ampa. Nanso ɛbɛtumi ate sɛ mmerɛ retu mmirika, ɛnne retew, na kasamu a enwiei firi akyi hɔ.

Mmerɛ ntutumirika no na ɛda wo adi. Biribiara foforo a ɛwɔ wo asɛm no mu no yɛ deɛ atiefoɔ bɛsusu ho, nanso ahoɔhare yɛ nsɛnkyerɛnnee bi a wɔhu ntɛm ara a ɔbrɛ nnim mu. Kora wo taataa mmerɛ mu wɔ mfimfini yi mu na mfimfini no bɛdan nkyerɛkyerɛmu titiriw. Sɛ wobɔ mmirika fa mu a, na woaka akyerɛ ɛdan no sɛ biribi nyɛ yie, na ɛyɛ nsɛm a na wonnim na wɔrentumi mfa wɔn adwene mfiri hɔ bio.

Nipadua fam nsɛm nso wɔ hɔ a ɛma sɛ wobɛhome sen sɛ wobɛpere. Bere a wo werɛ fi wo bɔ no, ahoɔdenden bɛto wo so ntɛm ara, na deɛ ɛdi kan a ɛyɛ ne sɛ ɛma wo ahome kɔ soro na emu nnkɔ ase. Ahome baako a emu dɔ te sɛ deɛ woataa yɛ no, a wobɔ ho mpɔn deɛ, ɛma wo sikan mmienu a wohia no, na ɛsiw wo nne kwan sɛ ɛrentew wɔ kasamu a edi hɔ mu.

Sikan mmiɛnsa te sɛ mmerɛ tenten wɔ wo mu, nanso efi akyi deɛ, ɛnyɛ hwee. Sɔ hwɛ prɛko de dɔnhwerew a ɛkyerɛ sikan, na wubegyae ne ho suro.

Kasamu bɛn na ɛsɛ sɛ mede san kɔ mu?

Kyerɛw wo ankasa kasamu a wode bɛsan akɔ mu no ansa, wɔ wo ankasa nsɛm mu, na fa bɔ wo ho ban. Biribi a ɛte sɛ "Asɛntitiriw a mepɛ sɛ wufa firi mu no ne..." anaasɛ "Ma menkasa ade titiriw no bio" anaasɛ tiawa "Enti, ma yɛnsan nkɔ akontaabu no ho."

Nea enti a ɛsɛ sɛ wosi so gyinae ansa ne sɛ worentumi nyɛ no foforo wɔ bere a woreka asɛm no. Bere pɔtee a wohia kasamu no ara ne bere a wo tumi a wode bɛyɛ bi no ayera. Enti nokware nhyehyɛeɛ ne sɛ wobɛnya bi a wayɛ dada. Paw nsɛm a wobɛka ampa denden, efisɛ nsɛm a ɛte sɛ obi foforo deɛ no rempue wɔ nhyɛso ase.

Kasamu baako dɔɔso. Mmienu deɛ ɛbɛyɛ ɔkasa a ɛfa sɛnea wo werɛ afi wo bɔ ho. Ma ɛnyɛ tiawa, ma ɛnhwɛ animu, na hwɛ na sɛ ɛreba awiei a, ɛde adwene bɛsi asɛm no so na ɛnyɛ wo so.

Afei fa to baabi a wubetumi ahu no. Wɔ wo krataa atifi, wɔ kaad a ɛwɔ wo badge akyi, wɔ nnwom folda anim. Ɛsɛ sɛ saa kaad no kura nkyerɛwde baako pɛ: kasamu a na worentumi nyɛ no wɔ saa bere no mu nanso wobɛtumi akenkan no ntɛm ara.

Adɛn nti na m'adwene yɛ hunu wɔ deɛ menim yiye no ho?

Efisɛ afã a wunim yiye no ne deɛ ɛkɔ n'ankasa kwan so, na sɛ nhyɛso ba a nnipa fi ase de wɔn nsa di nimdeɛ a ɛyɛ n'ankasa deɛ no anim. Bere a adwene a wonim so a wode di dwuma no fa nkekaho anaa afã bi a na ɛrekɔ yiye n'ankasa no anim no, deɛ ɛka ho nyinaa yɛ brɛoo na ɛnyɛ pɛpɛɛpɛ bio.

Nhwehwɛmu no da eyi adi pefee. Bere a wobisaa golf agofoɔ sɛ wɔnkasa denden wɔ akansie akwan a sika akyɛde da hɔ na wɔbɛkenkan wɔn nsɛnkyerɛnne akyerɛ kuo no nyinaa akyiri yi mu no, agofoɔ a wɔwɔ nimdeɛ kɛse no fitii aseɛ kaa mmara a ɛfa nhyehyɛe ho pii sen deɛ wɔyɛ wɔ ahoɔdenbɔ mu, titiriw wɔ bere a wɔreyɛ putting no, na nkɛntɛnso no yɛɛ den kɛse wɔ agofoɔ a wɔtaa hwɛ wɔn ankasa ho saa kwan yi so no mu. Wɔn nimdeɛ ansesa anadwo baako mu. Wɔn adwene na ɛforo kɔɔ mu.

Ɛfata sɛ wɔde nokware nsakraeɛ baako ka ho, efisɛ adwene yi ho asɛm a wɔtaa ka no yɛ mmerɛ dodo. Ahoɔden ho adwenemu akyerɛkyerɛfoɔ akyerɛ sɛ wo ho a wode bɛto wo ho so no nyɛ ɔhaw daa, na deɛ ɛho hia titiriw ne deɛ wode w'adwene to so ne sɛnea woyɛ. Adwene a wode to nea ɛbɛba, atiefoɔ, anaa nimdeɛ a ɛyɛ n'ankasa deɛ dada no akwan so no bo yɛ den. Adwene a wode to botaeɛ a ɛdi hɔ, asɛntitiriw, adwene no, ne deɛ wopɛ sɛ wodu so no deɛ, bo nyɛ den koraa na ɛtaa boa.

Ɛno nti na siesie no yɛ adwuma. Sɛ wosan ka wo asɛntitiriw a etwa toɔ no a, ɛma w'adwene san kɔ akyi kɔ asɛm no so bio, na ɛno ne baabi korɔ pɛ a ɛmmɔ wo ho ka.

Ɛbɛn na mɛtumi ayɛ na eyi ansi bio wɔ da a ɛdi hɔ?

Suso deɛ wobɛsan de wo ho aba mu ho ade, na ɛnyɛ asɛm no nko ara. Berɛ biara a woresuso ho ade no, gyina wo ho korɔnn wɔ kasamu mfimfini, home, ka wo kasamu a wode bɛsan aba mu no na fa kɔ so. Sɛ woyɛ no mprɛnsa anaa nan a, ɛbɛgyae sɛ ɛyɛ asiane akɛseɛ na abɛyɛ ade a wode di dwuma senea ɛteɛ.

Nnipa dodow no ara susuo suo deɛ nneɛma nyinaa kɔ yie no nko ara ho ade, na eyi gyaw wɔn a wonni nhyehyɛeɛ biara mma tebea a wɔsuro ampa no. Sɛ wususuo asehwe ho ade a, ɛno na eyi ehu firi mu, efisɛ ehu no amfa n'ankasa werɛfiri ho da. Na ɛfa sɛ wonnim deɛ ɛbɛba akyiri no ho.

Ɛberɛ a woreyɛ saa no, suso afã a ɛyɛ den no nso ho ade n'ankasa, wɔ ahoɔhare nyinaa mu na denden, firi afã a wotaa twam no ase. Baabi a wo werɛ firi wo bɔ no taa yɛ baabi a woankasa wo nko ara nsuso ho ade da.

Sɛ obi foforo yɛ werɛfiri wɔ w'anim a

Wobɛka atiefoɔ ho mpɛn pii ma eyi sen sɛ wobɛgyina agua so ama no, na nneɛma anan wɔ hɔ a wobɛtumi ayɛ a ɛmmɔ wo ho ka nanso ɛka nnipa akoma yiye.

Ma w'anim nna hɔ na wʼani nkɔ ne so. Nhwɛ wo fon so, nhwɛ wo yɔnko so, na nyɛ animguase su a ɛkyerɛ mmɔborɔhunu. Ɔkasafoɔ a ɔrehwehwɛ anim pa wɔ bere bɔne mu no rehwehwɛ ade baako pɛ, na sɛ woyɛ obi a ɔma no saa a, ɛyɛ mmoa ankasa.

Nnye no nkwa denam sɛ wobɛwie ne kasamu no so. Ɛte sɛ mmoa nanso ɛba te sɛ atemmuo, efisɛ ɛka kyerɛ ɛdan no sɛ na ɔrentumi nnu hɔ n'ankasa. Ma no sikan mmiɛnsa no. Ɔwɔ ɔkwan a ɔde bɛsan aba mu ampa.

Afei, akyiri yi, bɔ no ho amanneɛ denden ma no. Ɛnyɛ "na woyɛ adepa" a ɔrennye nni, na mmom deɛ ɛtɔ mu no: "wo werɛ fii wo bɔ wɔ simma du so na mantumi anhu baabi a wosan kɔɔ mu." Nnipa dodow no ara nnhu da sɛ wodii yie, efisɛ obiara nka nkyerɛ wɔn, na sɛ wɔka kyerɛ wɔn a, ɛsakra sɛnea wɔbɛfa akɔ deɛ ɛdi hɔ mu. Sɛ obi wɔ hɔ a n'adwene fa wɔn ho hia a, ka wɔ baabi a saa onipa no bɛte. Ɛbɔ wo kasamu baako pɛ.

Ɛfata sɛ wɔyɛ eyi ma n'ankasa enti, na mfaso nso wɔ mu. Sɛ wohwɛ obi foforo sane fi werɛfiri mu ba a, ɛyɛ ɔkwan a ne bo nyɛ den koraa a wobɛfa so ahu sɛ ɛdan no de kyɛ. Na saa gyidie no ne deɛ ɛbɛma wo nsa nnwiriw da a ɛbɛba wo so no.

Nsuti

• National Library of Medicine, The fourth dimension: A motoric perspective on the anxiety-performance relationship
• National Library of Medicine, Evidence for Skill Level Differences in the Thought Processes of Golfers During High and Low Pressure Situations
• National Library of Medicine, Music Performance Anxiety: Can Expressive Writing Intervention Help?