Ungabhekana Kanjani Nokukhathazeka Kokusebenza Nemizwa Ngaphambi Kokuncintisana

-Delile

• Kungani Uthola Ukukhathazeka Ngokusebenza Ngaphambi Kokuncintisana
• 1. Yamukela ukukhathazeka okuzayo.
• 2. Zijwayeze ukuqaphela.
• 3. Zama ukubona ngeso lengqondo.
• 4. Yazi ubuciko bokuzikhulumela.
• 5. Dala amasiko.
• Buyekeza kwe-

Ngobusuku bangaphambi kwengxenye yami yokuqala yemarathon, inhliziyo yami yashaya ngamandla futhi imicabango engemihle yagcwala ukwazi kwami ​​phakathi nezikhathi zasekuseni. Ngafika ekuqaleni udlame oluhlasimulisayo, ngizibuza ukuthi kungani emhlabeni ngivumile ukwenza into engenangqondo. Kodwa-ke, ngemuva kwamamayela ayi-13.1, ngawela entanjeni futhi ngathola umuzwa wokufeza okwesibili ngemuva kokubeletha. Kwakuyilowo muzwa onamandla futhi okhazimulayo owangihlanganisa ngokusemthethweni ekugijimeni. (Lezi zimpawu eziyi-13 zisho ukuthi ungumgijimi ngokusemthethweni.)

Lokho bekuyiminyaka ecishe ibe yisithupha kanye nama-marathon ayishumi nambili edlule. Ungase ucabange ukuthi konke lokho okuhlangenwe nakho okwengeziwe kungangifundisa ukukhululeka nokuzethemba ngaphambi komjaho-kodwa, cha, kwenzeke okuphambene. Manje, ama-jitters akhuphuka amasonto ambalwa ngaphambi komncintiswano esikhundleni sezinsuku. Angigcini ngokujikijela futhi ngiphendule ubusuku ngaphambi komcimbi; Nginobunzima bokulala isonto lonke. Ingxenye embi kakhulu? Ukukhathazeka kuguqule imizwa yenjabulo yaba eyokwesaba futhi "Kungani ngenza lokhu?" imicabango. Bengingasajabuli nje. Yini enikezayo?

Kungani Uthola Ukukhathazeka Ngokusebenza Ngaphambi Kokuncintisana

Ukukhuluma ngokwengqondo, ukukhathazeka ngaphambi komjaho kubangelwa ukungaqiniseki okuzungeze umcimbi ofana nesimo sezulu, inkambo, ukusebenza kwempahla, nokusebenza-futhi ngokwesaba ukusabela kwethu kulokho okungaziwa, kuchaza uRob Udewitz, Ph.D., weSport & Performance Psychology yaseNew York. Lawo ma-jitters avame ukukhuliswa ukulungiswa komphumela noma mhlawumbe ukuphoxeka komphakathi.

Ukukhathazeka kwangaphambi komjaho kubangela ukulwa, ukundiza, noma ukusabela, njengokungathi ujahwa ibhere,” kusho u-Udewitz. "Umjaho wakho we-pulse kanye negazi lakho kusuka esiswini sakho kuya enhliziyweni nasemaphashini, okuveza isicanucanu futhi kuphazamise ukugayeka kokudla, okuholele esitulweni esixegayo." Lesi yisenzeko ngisho nabasubathi abasezingeni eliphakeme (futhi kuyincazelo yezinto eziphilayo zaleyo migqa emide yangaphambi komjaho we-porta-potty).

"Ngaphandle kwempendulo yokwesaba, ukukhathazeka nakho kubangela ukuba imizwa yakho yehle, futhi ukugxila kwakho kunciphise noma kuhlakazeke kakhulu," kusho uLeah Lagos, Psy.D., ogxile kwezemidlalo yezengqondo nokwelashwa kwengqondo eNew York City. Ubhekisa kulesi sifundazwe "njengengqondo ematasa." Uma uchitha isikhathi esiningi kulesi simo sengqondo "sobuchopho obumatasa", sinamandla okuba nomthelela omubi kokubili ekujabuleleni kwakho nokusebenza kwakho.

Abagijimi abafuna ukulungiswa okusheshayo kokukhathazeka, ngokudabukisayo, bazophuma bengenalutho. Ngokufanayo nokunqamulela uhlelo lokuqeqesha, ukuphefumula okumbalwa lapha nalaphaya kuzokwenza okuncane ukugcina lawo ma-jitters angaphambi komjaho.

Ngenhlanhla, kunezindlela eziningana ezisebenza kahle kakhulu zokulawula imizwa ephazamisayo engahle ikwenze wehle umoya ngaphambi komjaho nakuzo zonke izici zempilo-uma uzilandela ngokwenkolo njengoba ulandela uhlelo lwakho lokuqeqesha. Lezi zivivinyo ezinhlanu zokukhuthaza ingqondo zinconywa ngabaqeqeshi abangochwepheshe kanye nezengqondo zokusebenza kwezemidlalo kepha zingaba nomthelela omkhulu nakubasubathi be-amateur. (Bheka: Indlela Umgijimi Wama-Olympic u-Deena Kastor Aziqeqeshela Ngayo Umdlalo Wakhe Wengqondo)

Gxila ekwakheni amandla akho engqondo ngendlela efanayo obeka ngayo phambili isikhathi sokuzivocavoca, isikwele, neseshini yokugoqa amagwebu, futhi ubuke uthando lwakho lokugijima nokusebenza luthola umfutho omkhulu.

1. Yamukela ukukhathazeka okuzayo.

Izinto zokuqala kuqala: Akuzona zonke izinzwa ezimbi, kusho uLagos. Kufanele ulindele ukuthi okungenani ube novalo oluncane. "Ukukhathazeka kuvame ukuvala igebe phakathi kwamandla nekhono," kuchaza yena. Kulapho umgijimi ekhathazeka kakhulu ngomphumela womjaho kanye namanye amathonya angaphandle lapho ukukhathazeka kungase kungabi namphumela.

U-Udewitz ukhuthaza amakhasimende akhe ukuthi ahlakulele ilukuluku mayelana nezinzwa zabo: Kunokuba umane ubekezelele ukungaphatheki kahle noma uzame ukukulawula, ukunxusa ukuthi uhlole okwenzekayo futhi wamukele okungaziwa. U-Udewitz ukholelwa ukuthi ukuzama ukulawula ukukhathazeka kuveza ukuqina ngosuku lomjaho olunomthelela omubi ekusebenzeni. Esikhundleni salokho, naka ukuthi yini ngempela ekwenza uzizwe ukhathazekile noma ujittery. Lisebenzise njengethuba lokufunda kabanzi ngawe futhi uthole ukuthi yini eqhuba leyo mizwa emibi.

Umqeqeshi weqembu leTrilatino Triathlon Club uDanny Artiga utshela bonke abadlali bakhe phambili: "Ngeke nilususe ngokuphelele uvalo. Ungazami ukulwisana nalo. Lindela ukukhathazeka, kwamukele, bese uyakukhipha." Uyakhumbula uFranklin D. Roosevelt ekhuluma ngokwesaba? Kukhona a umqondo ukungasabi ukwesaba uqobo.

Izame: Qaphela ephepheni lakho noma kukhalenda ye-elekthronikhi iviki elilodwa ngaphambi komncintiswano, "Ukukhathazeka kuyeza maduze! Ngeke nje kulunge, kuzoba kuhle kakhulu."

2. Zijwayeze ukuqaphela.

Mhlawumbe uzwile "ngokukhumbula," kepha ukucabanga yigama elisetshenziswe ngokukhululekile abantu abaningi abangaqondi ngempela. Ukucabangela kumane nje kuyikhono lokuchitha isikhathi eside ligxile kumzuzu wamanje (into enzima kakhulu ngenkathi yesaziso se-push), ngokusho kukaMichael Gervais, Ph.D., isazi sezengqondo sezemidlalo esisebenza nama-Olimpiki nabadlali bezemidlalo . Lokhu kufaka ukuqwashisa ngemicabango yakho, imizwa, umzimba, nemvelo.

Into ebaluleke kakhulu ukwazi ukuthi ukucabanga akukwazi ukuba khona lapho kukhona umsindo. Umsindo, kulokhu, "yilokho abanye abantu abakucabangayo ngathi, ukukhathazeka, ukuzigxeka, nokugxila esikhathini esithile sokuqeda, konke okusikhipha kulo mzuzu wamanje," kusho uGervais. Ukucabangela kuyikhono, hhayi isimo sokuba khona, okusho ukuthi kuthatha umkhuba ukufeza nokugcina amandla okuzwana ngokweqiniso. Ngokufana nokuzibophezela kwethu ekufezeni inzuzo esheshayo yomlenze noma ukukhulula amahlombe ethu, ukuchitha isikhathi esiningi okwamanje kukhulisa ukuzethemba, ithemba, nokuzola. (Bheka: Kungani Wonke Umgijimi Edinga Uhlelo Lokuqeqesha Olunengqondo)

Ukuthuthukisa ikhono lokucabanga, uGervais uphakamisa umkhuba wokugxila oyiphuzu elilodwa: ngokungagunci ukugxila entweni eyodwa, noma ngabe ukuphefumula kwakho, ichashaza odongeni, imantra noma umsindo. (Ungakwazi nokuzijwayeza ukucabanga ngetiye.) Ingabe uphazamisekile? Akusho ukuthi wehlulekile. Eqinisweni, yilokho okusiza ukuthi uhlakulele ukuqaphela okungcono. Uyeluleka ukuthi ubuyele ngobumnene kulo mkhuba uqhubeke. Ucwaningo lubonisa ukuthi umkhuba omncane wokucabanga nsuku zonke wemizuzu eyi-10 unenzuzo yokunciphisa ukukhathazeka, kanti ezinye izifundo zibonisa ukuthi umkhuba wokucabanga ngemizuzu engama-20 ungcono kakhulu-kepha womabili ungasebenza ngemuva kwamasonto ayisishiyagalombili nje.

Izame: Khomba isikhathi osukwini lwakho lapho umkhuba wemizuzu eyi-10 kungenzeka kakhulu, bese uzama umkhuba wokugxila kwephoyinti elilodwa likaGervais. (Abaqeqeshi abaphezulu bafunga ngokuzindla ngento yokuqala-ku-AM.)

Udinga imihlahlandlela ethile? ILagos itusa le ndlela ethile yokuphefumula: Donsela imizuzwana emine bese ukhipha eyisithupha. Ungayisebenzisa le ndlela ezimeni eziyinselele zokuphila njengokuhlala kuthrafikhi, ulinde i-aphoyintimenti, noma ubhekane nesikhathi esinzima sokuba ngumzali. “Ngokuphefumula, ekugcineni siyakwazi ukushintsha i-physiology yethu ukuze sishintshe ingqondo yethu,” kusho yena. (Ungaphinda uzame lokhu kuzindla ngokukhathazeka kusuka ku-Headspace.)

3. Zama ukubona ngeso lengqondo.

Kungenzeka ukuthi uyizwile impikiswano yokusebenzisa ukubonwa ukuze uthuthukise ukusebenza kwezemidlalo. Ngenkathi lokhu kunengqondo ukuthi, ithi, ukusebenzisa i-clive dive ephelele noma ukunamathisela ukufika endaweni yokuzivocavoca, le nqubo ingasetshenziselwa imisebenzi efana nokusebenza, futhi.

Ukubona ngamehlo kuyasebenza ngoba kwenza izindlela ezifanayo ebuchosheni ezixoshiwe lapho wenza lo msebenzi. Ngakho-ke uma uzibuka ngeso lengqondo unomjaho omuhle kakhulu, lokho kusiza ukuqeqesha umzimba wakho ukwenza lokho obukucabanga. (Nakhu okwengeziwe ngokuthi kungani ukwenza ngeso lengqondo kusebenza, nokuthi kwenziwa kanjani.)

I-Lagos incoma ukuthi uzibone ugijima umjaho-yonke inqubo kusukela ekusondeleni komugqa wokuqala kuya ekuzuleni ezikhathini ezingaba nzima, njengokushaya udonga lwesaga. "Bese uyiphinda le nqubo, kepha kulokhu kube sengathi usemuntwini wesithathu, ubuke ividiyo yomjaho," usho kanje.

Kuyasiza ukusebenzisa zonke izinzwa ezinhlanu lapho wenza isithombe sisebenze, okuhlanganisa nendawo ezungezile, kusho uGervais. Yehlisa isithombe phansi, usisheshise, futhi usibuke ezinhlangothini ezahlukene. Hlanganisa imizwa engavela uma ngabe ubugijima ngaleso sikhathi. “Ufuna ukubona lokhu okuhlangenwe nakho ngencazelo ephezulu, enomzimba nengqondo ethule, ukuze ube khona ngangokunokwenzeka kuyo yonke le nqubo,” usho kanje.

Ngokuphambene nalokho okungenzeka ukuthi ukuzwile, akufanele konke kuhambe kahle ekhanda lakho: "Chitha cishe amaphesenti angu-85 esikhathi ubuka impumelelo-ngegxathu elikhulu, izimo ezivumayo, ukuzethemba-kanye namaphesenti angu-15 ucabange izimo ezingalindelekile nezingezinhle, njenge ukukhathazeka okukhulu emgqeni wokuqala, amabhamuza, ukukhathala, "usho kanje.

Izame: Yenza ukubuka ngeso kube yingxenye yendlela yakho yangemva kokugijima. Nweba, ugwebu amagwebu, bese uhlala ngokuthula imizuzu eyisithupha ucabanga ukuthi ungasisebenzisa kanjani isikhathi esiyinselele phakathi kwesipiliyoni esihle kakhulu.

4. Yazi ubuciko bokuzikhulumela.

"Abantu bakholelwa ukuthi ukuzethemba kuvela empumelelweni edlule," kusho uGervais. "Kodwa lokho akulona iqiniso. Ukuzethemba kuvela kulokho okushoyo kuwe usuku nosuku. Futhi okushoyo kuwe kungakha ukuzethemba noma kukuqede." UGervais weluleka ukuthi uqaphele lapho uzibandakanya ekukhulumeni okungalungile, okusebenzela kuphela ukuvuza amandla futhi kwehlise imizwa nokuzethemba kwakho.

"Ukukholelwa ukuthi kungenzeka yini umnyombo wokuzixoxela," kwengeza uGervais. Kungazwakala kulula ngokweqile, kepha umqondo ukuthi, ngokuhamba kwesikhathi, inkhulumomphendvulwano onayo nawe njengomgijimi futhi njengomuntu izosuka kokucabanga kwakho ngeke ngikwazi finyelela kulokho onakho can. Iqiniso liwukuthi izitatimende ezinhle zokuzikhuluma zikhiqiza kakhulu futhi zithuthukisa ukusebenza kahle. Ukukhathazeka nokukhuluma kabi kungonakalisa ukusebenza kahle, usho njalo. (Nakhu okunye mayelana nokuthi ukukhuluma ngokwakho kungakha kanjani ukuzethemba okungapheli.)

Izame: Qaphela ukuthi ingabe inkhulumomphendvulwano yakho yangaphakathi inegethivu noma iyakha. Uma uqaphela imicabango yakho iwela ebhakedeni langaphambili, yifake kabusha ngenkuthalo ngendlela eyakhayo.

Zama ukubhala phansi izitatimende ezithile zokuzikhuluma njengesipele lapho uzizwa, "meh." Isibonelo, "Ngizojabulela umcimbi wami olandelayo," noma, "Ukugijima lo mjaho kuyilungelo futhi kuzoba yinto enhle." Ngemuva kokugijima okukhulu noma ukuzivocavoca okuyinselele, bhala phansi ukuthi uzizwe kanjani, bese ubuyela kuleyo micabango lapho uzizwa ukhathazekile noma ulahlekelwa injabulo kulo msebenzi uqobo.

5. Dala amasiko.

Abakwa-Artiga bakhuthaza ukudala amasiko ezinsukwini zokugcina okuholela emcimbini ogxile ekuzinakekeleni nasekuzilungiseleleni ngokweqile. (Nayi ithani lemibono yokuzinakekela ukuze uqalise.)

Ungalindela ukuthi amajita avele noma aqine cishe ezinsukwini ezinhlanu ngaphambi komcimbi, kusho u-Artiga. Kuyasiza ukwenza imisebenzi ehlelelwe ukuyilawula: Hlela ukubhucungwa umzimba, ungene kubhavu oshisayo, uye kuma-movie, ujabulele amadina akhethekile, ukhanyise amakhandlela ngesikhathi sokulala. Ngamanye amazwi, yehlisa ijubane, yehlisa izingcindezi zangaphandle, futhi uzimoshe ubolile. (Hhayi, awudingi ukusitshela kabili!)

“Bonke abagijimi banenkinga yokulala ngobusuku obandulela umcimbi,” kunezela u-Artiga. Kungakho kufanele ubeke phambili ukulala cishe ubusuku obune ngaphambi komjaho ukuze uzuze ubusuku obuthathu bokulala okuqinile ngaphambi kosuku lomjaho, usho kanjalo. Dala inkambiso yesikhathi sokulala ethokomele ngetiye nencwadi enhle noma imagazini ukuze uhehe ubuthongo, futhi ugcine izinto zikagesi kwelinye igumbi. Vimba lobu busuku ekhalendeni lakho njengesikhumbuzi. (Landela le eminye imihlahlandlela yokuthola ukulala okungcono kakhulu nokululama okungenzeka.)

U-Artiga uphinde eluleke abagijimi bakhe ukuthi bahlele amamenyu abo ahlelwe ezinsukwini ezinhlanu ngaphambi komcimbi, ngokususelwa ekudleni okulindelwe nokuyiqiniso, nokwenza isiqiniseko sokuthi ukukhetha kukaphethiloli ne-hydration sekuphothuliwe futhi kwathengwa. Ithiphu yepro: Ungazami noma yikuphi ukudla okusha ezinsukwini ezandulela umjaho noma ngosuku lomjaho, uma ungakusiza. Beka zonke izinto zomuntu siqu nezingubo ngosuku olugcwele ngaphambi komjaho ukuqeda noma yiluphi uhlobo lokuxokozela ngomzuzu wokugcina. Ukuzilungiselela kahle ezinsukwini eziholela emjahweni kukubeka endaweni engcono yokubhekana nokukhathazeka uma uqhathaniswa nokuzizwa ungalawuleki.

Uma usohambweni noma uthatha indawo yomjaho, lokhu kulula ukukusho kunokukwenza. Yenza okusemandleni akho ukuze uzilungiselele kahle: Pakisha igiya elengeziwe ukuze ulungele ukujaha kunoma yiluphi uhlobo lwesimo sezulu. Cwaninga ukuthi yiziphi izindawo zokudlela ezinikela ngemenyu esondele kakhulu kulokho ongakwenza ekhaya bese ungeza ngokudla okulula okuthandayo. Okubaluleke kakhulu, khumbula ukuthi ukulungela akusona isiqinisekiso sokuthi okungalindelekile ngeke kwenzeke. Yilapho kuhlanganiswa khona la macebo amahlanu. Lapho sekutholwe okungaphezu kokukodwa esimisweni sakho, ngeke uthambekele ekuphumeni lapho umbhoxo ukhishwa.

Izame: Dala uhlu lokuhlola lwezinto okufanele ube nazo ezinsukwini ezimbili ngaphambi komjaho wakho olandelayo, okuhlanganisa ukushaja izinto zikagesi, ukuhlonza izingubo ezilahlwayo, nokuthola amasokisi akho owathandayo. Lapho okubalulekile sekubekiwe eceleni, geza i-bubble bese ulala ngokushesha.

Ekugcineni, ukhiye wokulawula ukukhathazeka ngaphambi komjaho 1) ukwamukela ukuthi kungenzeka kwenzeke noma kunjalo futhi 2) ukufika ekuqaphelisweni okuqotho ukuthi ukuhlakulela amandla engqondo nokuqina kuyisidingo esidingekayo kuhlelo lokuqeqeshwa ngokomzimba. Ngokungafani nohlelo lokuqeqesha, noma kunjalo, ukuqwashisa ngengqondo akuyona isayensi ngqo. Ukuze lezi zindlela ezinhlanu ziphumelele, udinga ukuzazi kangcono njengomgijimi futhi njengomuntu. Dlala ngokuzungeza ngemikhuba, futhi uma unamathela kokusebenzayo, kungenzeka ukuthi uzuze ukuthula okukhulu ngaphambi kosuku lomjaho, kanye nesikhathi esizayo lapho impilo iphonsa ulamula ngendlela yakho.

Buyekeza kwe-