Amathiphu asheshayo
- Qamba kabusha uvalo njengokujabula.
- Nyakazisa i-adrenaline iphume ngaphambi kokuqala.
- Zilolongele umugqa wakho wokuqala ozinzile kuphela.
Imizuzu emihlanu ngaphambi kokungena, izandla zakho azihlali zithule. Inhliziyo yakho igijima ngokushesha kakhulu ukuhlala esihlalweni. Umlomo wakho womile isisu sakho sehlile, futhi ndawana thile ngemuva kwengqondo yakho izwi selivele lilandisa inhlekelele. Usulungiselele. Uyayazi le nto kahle. Akukho kwalokho okubukeka kubalulekile emzimbeni wakho khona manje.
Leso sipiliyoni sinegama, futhi cishe wonke umuntu unaso. Ukukhathazeka ngokwenza ukugeleza kokwesaba nokwethuka okuvela eduze komsebenzi othize okhathalela ukuwenza kahle: inkulumo emsebenzini, isivivinyo, umdlalo, ukudlala uwedwa, usuku lokuqala lothando, inhlolokhono yomsebenzi. Odokotela be-Cleveland Clinic bakuchaza ngokusobala njengokwesaba okudlulele, ukunovalo, nokwethuka okuboshwe ekuqedeni umsebenzi othize. Akuwona amaphutha esimilo, futhi akulona uphawu lokuthi awukwenzelwanga leyo nto. Kuyimpendulo yengcindezi eyenza kanye lokho eyakuthuthukela ukukwenza, kodwa ngomzuzu omubi kunayo yonke.
Yini umzimba wakho ocabanga ukuthi iyenzeka
Izimptomu zizwakala zingahleliwe uze ubone iphethini. Inhliziyo egijimayo, izandla nezwi eliqhaqhazelayo, ukujuluka, isifuba esiqinile, umlomo owomile, isisu esinesicanucanu. Yileyo mpendulo yokulwa-noma-ukubaleka, uhlelo olufanayo oludala olwaluzogcwalisa okhokho bakho ngamandla okubaleka entweni enamazinyo. Umzimba wakho awukwazi ukwehlukanisa phakathi kwesilwane esikuhlaselayo nokubuyekezwa kwekota. Ufunda ukuthi "lokhu kubalulekile futhi ngingahluleka" njengengozi, bese uthulula i-adrenaline ngokufanele.
Nasi ukujika okunonya. Lapho ukhathalela into kakhulu, isexwayiso sivame ukuba sikhulu. Ukukhathazeka ngokwenza akuveli ezintweni ongazinaki. Kuvela khona kanye lapho kungamukeleki khona kakhulu, ezintweni ezibalulekile, okuyingxenye yokuthi kungani kuzwakala kungenabo ubulungiswa kangaka.
Kuphinde kuzenze. Izizwa zomzimba ziba ubufakazi bazo. Inhliziyo yakho iyagqumuza, uyaqaphela ukugqumuza kwayo, unqume ukuthi ukugqumuza kusho ukuthi usuzophahlazeka, bese ukwesaba ukuphahlazeka kwenza inhliziyo yakho igqumuze kakhulu. Phula noma kuphi kulowo mjikelezo bese yonke into iyaxega.
Kungani ukuthi "zola" kungumyalelo ongalungile
Abaningi bethu, nabaningi babangane abanenhloso enhle, bafinyelela eselulekweni esifanayo: khululeka, kwehlise, zola. Kuvame ukungasebenzi, futhi kunesizathu esihle.
Umzimba wakho usuvele uphakeme kakhulu. Ukuzama ukuwushaya usuka kweshumi uye kokubili emasekhondini angamashumi ayisishiyagalolunye ngaphambi kokuqala kuyinto enkulu, futhi ukwehluleka kukho kukunika enye into ozokhathazeka ngayo. Umcwaningi wase-Harvard uAlison Wood Brooks wahlola indlela ehlukile. Ochungechungeni lwezifundo ezashicilelwa nge-American Psychological Association, wanika abantu ababezokwenza into eyethusayo, ukukhuluma phambi kwabantu, isivivinyo sezibalo, ukucula i-karaoke, ukuba basho okukodwa kokubili ngamazwi kuqala. Elinye iqembu lathi "Ngizolile." Elinye lathi "Ngiyajabula."
Iqembu elalijabule lenza kangcono. Lanikeza izinkulumo ezafinyelela zinamandla okukholisa nokuhlakanipha okwengeziwe. Lathola amaphuzu aphakeme ezibalweni. Emsebenzini we-karaoke, abantu abaqamba kabusha uvalo lwabo njengokujabula bathola isilinganiso esicishe sibe amaphesenti angamashumi ayisishiyagalombili ekunembeni, kanti labo abazama ukuzola bafinyelela eduze kwamashumi ayisikhombisa, futhi labo abahlala ekukhathazekeni okuvamile bafika phansi kakhulu.
Umqondo ongaphansi kwakho ucishe ulula kakhulu. Ukukhathazeka nokujabula kucishe kuyinto efanayo emzimbeni. Kokubili kuyizimo ezinamandla amakhulu, inhliziyo esheshayo, ukugxila okubukhali, ukudlondlobala ngaphansi kwesikhumba. Umehluko yindaba oyixoxayo ngalokho kudlondlobala. Ukuzikholisa ukuthi amandla angamafutha ento enhle kuwuhambo olufushane kakhulu kunokuzama ukucima amandla ngokugcwele.
Ngakho lapho ukugeleza kushaya, ungazama ukukuqamba ngokwehlukile. Ngamazwi uma ukwazi, ngisho buthule: angesabi, ngivutha. Kuzwakala njengeqhinga. Kakhulu liyilo. Kuvela nokuthi kusebenza kangcono kunenye indlela.
Izinto ezimbalwa ongazizama ngaphambi kokungena
Asikho isenzo esisodwa esilungisa ukukhathazeka ngokwenza, futhi okusiza omunye kushiya omunye engenalutho. Kuphathe njengemenyu, hhayi uhlu lokuhlola. Khetha okukodwa noma okubili bese ukuzijwayeza uma izinga liphansi, ukuze sekuvele kujwayelekile uma izinga liphezulu.
- Yelula ukuphefumulela kwakho ngaphandle. Awukwazi ukukhuluma isilinganiso senhliziyo yakho sehle, kodwa ungehlisa umoya wakho, futhi okunye kuvame ukulandela. Phefumulela ngaphakathi ubale kuze kufike kwesine, ngaphandle ubale kuze kufike kwesithupha. Ukuphefumulela ngaphandle okude yingxenye ekhombisa ukuphepha. Ezintathu noma ezine zalezi zanele ukususa ukubukhali.
- Shisa i-adrenaline kuqala. Wonke lawo mandla amakhemikhali afuna indawo yokuya. Ukuhamba ngokushesha, izitebhisi ezimbalwa, ngisho ukunyakazisa izingalo nemilenze yakho ephaseji kunika indlela yokuphuma, ukuze ingahlali ezandleni zakho njengokuqhaqhazela. I-Cleveland Clinic isikisela lolu hlobo lokunyakaza ngamabomu ukutshela umzimba wakho ukuthi ubungozi buphelile.
- Yiba nesibopho ngemizuzwana engamashumi amathathu elandelayo. Ukukhathazeka kuthanda ikusasa lonke elethusayo ngasikhathi sinye. Buyisela ukunaka kwakho esenzweni esilandelayo esincane: vula ilaptop, thola islayidi sokuqala, sho igama lakho. Okuncane nokuqondile kwenza umjikelezo ulambe.
- Yiba nomugqa wokuqala ozinzile. Noma yini ongena kuyo, wazi kahle ukuthi iqala kanjani, bese uzilolonge leyo ngxenye kuphela kuze kube ngokuzenzakalelayo. Isivulo yilapho uvalo lunomsindo kakhulu. Uma sewuhamba, amandla okunyakaza avame ukuthatha.
- Yehlisa izethameli esidukwini. Ikamelo alivamile ukukukala ngendlela oyicabangayo. Iningi labantu phambi kwakho liphazamisekile, linozwelo, noma likhululeke buthule ukuthi akubona abakhona lapho phezulu. Bafuna wenze kahle. Kunesizungu esikhulu engqondweni yakho kunasekamelweni.
Lapho kukhulu kunosuku olubi
Uvalo ngaphambi kwento ebalulekile luvamile futhi, ngeqiniso, luwusizo. Ukuvuseleleka okuncane kuyakulola. Ukuqamba kabusha nokuphefumula kungokokususa ubukhali ukuze ikhono lakho langempela livele.
Ngezinye izikhathi kukhulu kunobukhali, nokho. Uma ukwethuka kuqala ukufika izinsuku noma amasonto ngaphambili, uma unqaba amathuba, uyeka amakilasi, ubalekela imihlangano, noma wenza kabusha impilo yakho buthule ukugwema into ngokuphelele, lokho kufanele ukuthathwa ngokungathi kubalulekile. Uma kuza nokwedwa uvalo okugcwele, noma kuxutshwe nokukhathazeka okubanzi komphakathi noma okuvamile, amaqhinga omzuzwana ngeke wodwa anele, futhi lokho akukona ukwehluleka komzamo.
Ingxenye ekhuthazayo ukuthi lokhu kusabela kahle esizweni sangempela. Ukubuyekezwa okuhlelekile ku-*Frontiers in Psychology* okubheka ukukhathazeka ngokwenza kwathola ukuthi izindlela ezihlelekile, i-cognitive behavioral therapy, i-acceptance and commitment therapy, ukuzindla ngokuqaphela, kwehlisa ngokubalulekile ukukhathazeka kwakha nokuqina okuhlalayo. Udokotela wengqondo angakusiza ushintshe imicabango ephakela ukwesaba wakhe uhlelo oluhambisana nempilo yakho yangempela. Uma ungumfundi, isikhungo sokululeka sesikole sakho singumnyango wokuqala omuhle futhi ngokuvamile wamahhala. Udokotela angaqeda noma yini engokomzimba akhulume ngokuthi imithi inendawo yini, okuthi kwabanye abantu inayo.
Akudingeki ubambisise indlela yakho kuyo yonke imizuzu ebalulekile impilo yakho yonke. Izandla eziqhaqhazelayo aziyona isinqumo sokuthi ungowalapho yini. Kumane kungamandla, alinde ukuba unqume ukuthi angawani.
Imithombo
- American Psychological Association, Getting excited helps with performance anxiety more than trying to calm down, study finds
- Cleveland Clinic, Performance Anxiety: Breaking the Cycle
- Frontiers in Psychology, Recent developments in coping strategies focusing on music performance anxiety: a systematic review