"Dokita, mu ara rẹ larada": bawo ni awọn onimọ-jinlẹ ṣe koju wahala

Ko si ẹnikan ti o ni aabo lati wahala ati awọn abajade rẹ. O le nira diẹ sii fun awọn onimọ-jinlẹ lati tọju ori mimọ ju fun awọn alabara wọn lọ, nitori wọn nilo lati ni itara, iduroṣinṣin ẹdun, ati ifọkansi ni ẹẹkan.

“Awọn eniyan ro pe onimọ-jinlẹ eyikeyi jẹ eniyan ti o ni awọn iṣan irin tabi ọlọgbọn ti o ni oye ti o le ṣatunṣe iṣesi rẹ bi o ṣe fẹ. Gbà mi gbọ, nigba miiran o rọrun fun mi lati ṣe iranlọwọ fun awọn miiran ju ara mi lọ,” ni ẹdun John Duffy, onimọ-jinlẹ nipa ile-iwosan ati onkọwe ti Parents in Access: Wiwo Ireti ti Awọn Ọdọmọdọmọ obi.

Le yipada

“Ṣaaju ki o to koju wahala, o nilo lati mọ pe o ni. Ati pe eyi kii ṣe kedere nigbagbogbo. Mo gbiyanju lati tẹtisi awọn ifihan agbara ti ara mi, John Duffy sọ. Fun apẹẹrẹ, ẹsẹ mi bẹrẹ lati warìri tabi ori mi pin.

Lati yọkuro wahala, Mo kọ. Mo kọ awọn ero fun awọn nkan, tọju iwe-iranti, tabi ṣe akọsilẹ nikan. Fun mi, eyi jẹ adaṣe ti o munadoko pupọ. Mo lọ siwaju sinu ilana iṣẹda, ati pe ori mi ti sọ di mimọ, ati pe ẹdọfu naa pada sẹhin. Lẹ́yìn náà, mo lè fara balẹ̀ wo ohun tó ń dà mí láàmú, kí n sì mọ bí mo ṣe lè kojú rẹ̀.

I feel the same after going to the gym or jogging. It’s an opportunity to switch.»

Gbọ awọn ikunsinu rẹ

Deborah Serani, onimọ-jinlẹ nipa ile-iwosan ati onkọwe ti Ngbe pẹlu Ibanujẹ, gbiyanju lati tẹtisi ara rẹ ki o fun ni ohun ti o fẹ ni akoko. “Awọn imọlara ṣe ipa nla fun mi: awọn ohun, awọn oorun, awọn iyipada iwọn otutu. Ohun elo wahala mi pẹlu ohun gbogbo ti o kan awọn imọ-ara: sise, ogba, kikun, iṣaro, yoga, nrin, gbigbọ orin. Mo nifẹ lati joko lẹba ferese ti o ṣii ni afẹfẹ titun, ki o si wẹ pẹlu lafenda ti o õrùn ati ife tii chamomile kan.

I just need time for myself, even if it means just sitting alone in the car for a few minutes, leaning back in my chair and listening to jazz on the radio. If you see me like this, don’t come near me.»

Jọwọ ara wọn

Jeffrey Sumber, psychotherapist, author, and educator, approaches stress philosophically…and with a dash of humor. “When I’m stressed, I like to eat well. It must be healthy food. I meticulously choose products (everything must be the freshest!), carefully cut them, make sauce and enjoy the cooked dish. For me, this process is akin to meditation. And I always take out my smartphone, take a picture of the finished dish and post it on Facebook: (an extremist organization banned in Russia) let my friends envy me.

Fa awọn aala

“The best defense against stress for me is to set boundaries,” says clinical psychologist Ryan Howes. — I try to start and end sessions on time so that there is a gap of ten minutes. During this time, I can write a note, make a call, have a snack … or just catch my breath and collect my thoughts. Ten minutes is not long, but it is enough to recover and prepare for the next session.

Of course, it is not always possible to strictly follow this rule. With some clients, I can stay longer. But I try to stick to the schedule, because in the end it benefits me — and therefore my clients.

Ni ile, Mo gbiyanju lati ge asopọ lati iṣẹ: Mo fi gbogbo awọn iwe mi silẹ, iwe-itumọ, foonu kan fun awọn ipe iṣowo ni ọfiisi ki o ko ni idanwo lati fọ ijọba naa.

Tẹle awọn irubo

“Gẹ́gẹ́ bí onímọ̀ sáyẹ́ǹsì àti ìyá ọmọ mẹ́fà, mo máa ń kojú másùnmáwo ju bí mo ṣe fẹ́ lọ,” ni onímọ̀ nípa ìrònú ilé ìwòsàn àti ògbógi lẹ́yìn ìbímọ Christina Hibbert jẹ́wọ́. “Ṣùgbọ́n láti àwọn ọdún wọ̀nyí wá, mo ti kẹ́kọ̀ọ́ láti mọ àwọn àmì àrùn rẹ̀ àti láti kojú wọn kí n tó bẹ̀rù. Mo ti ṣeto igbesi aye mi ki aifọkanbalẹ ati rirẹ ma ṣe gba mi ni iyalẹnu. Awọn adaṣe owurọ, kika Bibeli, iṣaro, adura. Ounjẹ ti o ni ilera, nitorina agbara to fun igba pipẹ. Oorun ti o dara (nigbati awọn ọmọde ba gba laaye).

Mo tun rii daju pe o ya akoko sọtọ fun isinmi lakoko ọjọ: dubulẹ fun igba diẹ, ka awọn oju-iwe meji kan, tabi kan sinmi. Lati yọkuro ẹdọfu ninu ara mi, Mo lọ fun ifọwọra jinlẹ ni o kere ju lẹẹkan ni ọsẹ kan. Mo tun nifẹ lati wẹ gbona ni ọjọ tutu kan.

Emi ko tọju wahala bi iṣoro. Kàkà bẹ́ẹ̀, ó jẹ́ àkókò láti ṣàyẹ̀wò ìgbésí ayé rẹ tuntun. Ti mo ba ni oye pupọ, Mo ṣubu sinu pipe, lẹhinna Mo tun ronu awọn adehun mi. Ti MO ba di ibinu ati ayanmọ, eyi jẹ ami kan pe Mo n gba pupọ. Eyi jẹ ifihan agbara itaniji: gba akoko rẹ, jẹ onírẹlẹ, wo ni ayika, rilara laaye.

Fojusi lori iṣe

What to do if stress paralyzes and prevents you from thinking adequately? Therapist Joyce Marter uses methods from the arsenal of Alcoholics Anonymous: «They have this concept -» the next right thing. When I am overwhelmed with stress, I almost lose control of myself. Then I do something productive, like cleaning up my workspace to make myself feel comfortable. It doesn’t matter what exactly my next action will be. It is important that it helps to switch, to remove focus from experiences. As soon as I come to my senses, I immediately outline a plan: what needs to be done to eliminate the cause of anxiety.

I do spiritual practices: yoga breathing, meditation. This allows you to calm restless thoughts, not dwell on the past and future, and fully surrender to the current moment. To calm my inner critic, I silently recite the mantra, “I am only human. I’m doing everything in my power.» I get rid of all unnecessary things and try to entrust others with what I can not do myself.

I have a support group — close people with whom I share my thoughts and experiences, from whom I ask for help, advice. Reminding myself that stress comes and goes. «This too shall pass». Finally, I try to abstract from my experiences, to study the problem from different angles. If it’s not a matter of life and death, I try not to be too serious: sometimes humor helps to find unexpected solutions.

Ko si ẹniti o le yago fun wahala. Nigba ti o ba de wa, a lero bi ẹnipe a ti kọlu wa lati gbogbo ẹgbẹ. Ti o ni idi ti o jẹ pataki lati wa ni anfani lati competently ṣiṣẹ pẹlu rẹ.

Boya o le lo awọn ọna ti a ṣalaye loke. Tabi boya iwọ yoo ni atilẹyin nipasẹ wọn ki o ṣẹda aabo tirẹ lodi si awọn iji ti ẹmi. Ni ọna kan tabi omiiran, eto iṣe ti a ti ronu daradara jẹ “apo afẹfẹ” ti o dara ti yoo gba ẹmi-ọkan rẹ pamọ nigbati o ba dojuko wahala.