Kushungurudzika mupfungwa inzira yekuzvidzivirira kwepfungwa inowanikwa apo kushamwaridzana kunogara kwenguva refu paunhu hwezvinonetsa zvinosanganiswa neimwe rudzi rwemabasa. Muongorori wehupi hupi hwehutano hunoenderana nehana iyi.
Kushungurudzika mupfungwa mune zvepfungwa
Chiitiko chekupisa mupfungwa (English burnout syndrome) chakatanga kurondedzerwa neAmerican psychiatrist G. Freidenberg. Uku ndiko kuwedzera kuwedzera munharaunda yekuora simba mupfungwa, zvichiita kuti munhu achinje mararamiro akasiyana-siyana, kusvika pakuputsika kwakanyanya kwekunzwisisa kwezvirwere uye zvirwere zvepfungwa. Vanhu vane kufambira mberi kwekunetseka mupfungwa havana hanya nebasa ravo uye vanofunga nezvevamwe.
Zvinokonzera kushungurudzika mupfungwa
Kudzivisa kupisa mupfungwa kunobva pakubvisa zvinhu izvo zvakatungamirira kumamiriro ezvinhu. Zvinokonzera kukonzera kupisa mupfungwa:
- kukurukurirana kwakasimba, kushamwaridzana nevanhu vane imwe nharaunda yakasiyana-siyana yepfungwa, munhu wose anofanira kukwanisa kugadzirisa uye kusapinda mukukakavara;
- basa rinosanganisira mutoro mukuru (mauto, vanachiremba), apo mushandi anomanikidzwa kuita zvisarudzo zvinokosha mumamiriro ezvinhu akawanda uye hupenyu hwevamwe hunofanirwa neizvi;
- kuzvidzora kwakaoma kana basa rakabatana nekuzivisa;
- chiitiko chekutsanya chemazuva ano chekuvapo nematambudziko akawanda.
Zviratidzo zvekupisa mupfungwa
Chiratidzo chechirwere pakutanga chiri chisingaenzanisiki kubva kune zvinoitika mumamiriro ezvinhu akadaro sokuneta semugumisiro wekutambudzika, zvakafanana neurosis uye kuora mwoyo. Zviratidzo zvekupisa mupfungwa:
- kuneta;
- kushaya simba mumuviri;
- kazhinji migraines uye chizoro;
- kunzwa kamwe kamwe kwekutambudzika;
- matambudziko ane uremu (kurema kana dystrophic);
- kuderedza chirwere chekudzivirira muviri uye nguva dzose zvirwere zvokufema;
- matambudziko nehope (kushaya hope kana kurara);
- kufambira mberi kusatenda ;
- kurega basa rebasa.
Nhanho dzekunetseka mupfungwa
Kupisa kwepfungwa kunotanga kusingaoneki uye kunoonekwa sekungowanikwa kuneta. Pano pane zvinyorwa zvakawanda zvinotsanangura zvikamu zvekupisa mupfungwa. Nyanzvi yezvepfungwa J. Greenberg yakatsanangura mafungiro ekutsamwa mupfungwa mumakamuri mashanu:
- "Kurarama" - 1 danho. Nyanzvi inogutsikana nebasa rake, rinotarisana nemitoro yemazuva ano, kukunda matambudziko, asi kuputika, nguva dzose neine chinetso chinotevera, kusagutsikana kunotanga kubuda.
- "Kusina mafuta" - Chikamu 2. Kune matambudziko nekuwira hope. Kushaikwa kwekurudziro nekukurudzirwa, kukurudzirwa kubva kune vatungamiri kunotungamirira kufunga pamusoro pekusabatsira, kubereka kunopera, kusava nehanya "kunononoka". Kufarira mubasa iri sangano rakarasika. Kana icho chinokurudzira chiri (somuenzaniso, chinyorwa chekuremekedza chiiti), mushandi anoenderera mberi kushanda zvakaoma, asi pamutengo wehutano.
- "Zviratidzo zvisingaperi" - danho rechitatu. Workaholism inotungamirira kukuneta, kuneta kwezvinhu zvinotyisa. Inofambidzana nekutsamwa, kutsamwa kana kuora mwoyo uye pfungwa yekuona uye kusava nenguva.
- "Dambudziko" ndiro danho rechina. Kune kukura kusagutsikana naiye semuongorori, zvirwere zvepfungwa zvinokonzerwa nehupfungwa zvinoshandiswa, kushanda nesimba kunoderera, kushaya hutano hwehutano.
- "Kuvhara rusvingo" - nhanho 5. Zvirwere zvinogara zvisingagumi uye zvinowedzera kuwedzerwa nekutyisidzira kuupenyu (myocardial infarction, kurohwa). Kutyisa kwebasa.
Syndrome of emotional burnout
Unyanzvi hwekupisa mupfungwa - hakuna huno hwakakosha umo izvi zvisingagoni kubuda, basa raidiwa dzimwe nguva rinokonzera kusava nehanya, kusada kuenda kwariri uye pfungwa huru yekushaya simba. Nguva yakawanda inopfuura kubva pakuvamba kwechirwere uye hakusi kutora mutoro wemamiriro emuunhu uye chido chekuita chimwe chinhu pamusoro payo - kusimba kwakanyatsoshandiswa nehutano hwevanhu.
Kushungurudzika mupfungwa kwevadzidzisi
Chirwere chekupisa mupfungwa mudzidzisi kunokonzerwa nemitoro yakawanda uye mutoro kune umwe mudzidzi. Mukirasi rimwe nerimwe kune "zvakaoma" vana, avo vane nzira inokosha inodiwa uye izvi hazvirevi kuti zvinokonzera kukakavara kwemakakatanwa. Kuora mwoyo kwevadzidzisi kunewo zvimwe zvikonzero:
- zvinyorwa zvepamusoro zvezuva nezuva;
- kusanzwisisana pakati pepfungwa-simba mari uye kupiwa mari;
- kushungurudzika zvinokonzerwa nekubatana nevabereki;
- kukakavara muboka.
Kudzivirira kwekunzwa kupisa chirwere mune basa romudzidzisi:
- zvione iwe pachako semudzidzisi wepamusoro-soro;
- kukwanisa kuona kukosha pakubva kukakavadzana: chii chaitika, zvinokosha zvakabuda panguva yekukakavara;
- kuratidzira humwe hurumende.
Kushungurudzika mupfungwa mune vanachiremba
Kushungurudzika mupfungwa kubva kuvashandi vezvokurapa kunogona kuva nengozi kuvarwere - kunoderedza kukosha kwezviito zvavo munguva yekugadzirisa uye kushandiswa, kushungurudza, kukanganwa tsitsi kune murwere, somunhu, uye kwete kune "zvinhu" zvinotungamirira kusava nehanya uye kukanganisa, zvichiita kuti zvigone kufa mwoyo murefu. Kushungurudzika mupfungwa kubasa kune chiremba chiratidzo chinotyisa kuti zvakakosha kudzokorora mafungiro ako uye kana pane zvimwe zvinotambudza kutora matanho ekudzivirira.
Kunzwa kwepfungwa kunze kwemai
Kuberekwa kwomwana ibasa rakawanda remuweya uye remuviri pamwe nebasa guru. Kushushikana kwepfungwa kunze kwemai pakuenda kwekuberekwa kunowanzoitika, zvinoitika nekuda kwezvikonzero zvinotevera:
- kushaya hanya kwemwana "kwete nguva yekuzorora" - hapana nguva yekuzorora;
- Kugadziriswa pamwana uye mabasa epamba kunoumba pfungwa yehutano hwakashata, "zuva rekudzivirira" rega roga;
- mwana wacho kazhinji anorwara uye asingagumi kuenda kune vanachiremba ari kunetsa;
- kusava nerutsigiro uye rubatsiro kubva kuvanhu vashoma;
- chido chekuita zvakanyanya sezvinobvira munyaya dzekumba, kuwedzera kune izvo zvakanyatsobatana nechecheche.
Chii chinogona kuitwa:
- kugovera manheru manheru anobatanidzwa nemhuri kune avo vanokosha;
- kutanga kurara zvakanyanya, zvinhu zvichamirira;
- kugovera 1 - 2 kaviri pavhiki nguva iwe pachako: cosmetology maitiro, kushambadza, kushanyira kambani yefitness - siya mwana wacho kuna baba kana vabereki;
- kutevedzera mafungiro avo uye kwete "kudzivisa" manzwiro, uye kutanga kutaura.
Kuongororwa nekudzivirira kwekupisa mupfungwa
Zvinodzivirira zviyero uye kuongororwa kwenguva yakakodzera kwekupisa mupfungwa kunoshanda panguva yakatarisa kutengesa kwepfungwa yekushushikana kwepfungwa uye kutora matanho ekudzivirira kana kuderedza mamiriro acho ezvinhu. Kuzvidzivirira kunogona kuitwa kuburikidza nemubvunzo wemibvunzo inofanirwa kupindurwa nekuvimbika:
- Ndinofarira basa iri here;
- Ndinozviona ini pano mumakore 1,2,3 (mune imwe nzvimbo kana kupfuura);
- Ndiri kuedza chii?
- Chii chakakosha mubasa rangu?
- Chii chinobatsira basa iri?
- Ndinoda here kukura mberi mune basa iri;
- Chii chichachinja kana ndikasiya basa iri?
Nzira dzekudzivirira kushungurudzika mupfungwa
Ichokwadi chakazivikanwa kwenguva refu kuti zviri nyore kudzivirira kudarika kurapa, saka kudzivirira kwekupisa mupfungwa kunokosha. Kana pasina chikonzero chekushanyira mupfungwa wepfungwa munguva yemberi iri pedo, tinofanira kutanga tishanda pachedu. Kushungurudzika mupfungwa mupfungwa kungadzivirirwa kana kunonoka munguva, kuchengeta mitemo iri nyore:
- sangano rakarurama rehurumende yebasa-zororo, mutoro unofanira kunge wakakwana;
- Usatora basa kumba, zvose zvinofanira kuitwa panzvimbo yebasa;
- kurovedza kanoverengeka pavhiki, inozivikanwa kuti kurovedza muviri kunowedzera kubudiswa kwemasmoni emufaro uye kufarira (serotonin, dopamine);
- kanenge kaviri pagore kuchinja mamiriro acho ezvinhu, kufamba (iwe unogona kugara uchiwana bhajamiro yekufamba nzira);
- Kurara zvakakwana ndechimwe chezvinhu zvakakosha zvekubudirira mubasa, kugara nguva dzose kusava nehope kunotungamirira kusagutsikana nehupenyu uye kuneta kusingaperi;
- Deredza kudhakwa kwekakineine pabasa uye kumba, kurega fodya;
- vanotora basa chete nokuda kwebasa ravo, uye kwete kupinda munzvimbo yevashandi uye kubatsira vose "vanoshayiwa" -kuita muganhu uye kukwanisa kutaura "kwete";
- sarudza hobby, chido chekuchiva - kusunungurwa kwakanakisisa kweuropi, kuchinja kwekuona;
- kana basa racho risingaiti mufaro, tendeseka kubvuma izvi uye tanga kutora matanho kune basa reroto rako.
Kushungurudzika mupfungwa - sei kurwisa?
Kushungurudzika mupfungwa - maitiro ekurapa uye kuchirapa zvachose? Zvakakosha kucherechedza kuti chirwere ichi hachina kuonekwa sechirwere, chinogona kufungidzirwa nechirwere chepfungwa chinokonzera zviratidzo zvehutachiona hwekuvhiringidza, neurosis-sehurumende uye kuora mwoyo kwakatoitika munyaya iyo mafungiro (mupfungwa) kupisa kunenge kwatozara. Pakutanga kuratidzwa, unogona kushandisa zvinotevera:
- kunyatsoziva nzira dzekuzvitonga uye kufungisisa;
- vanoenda kuchipatara kuongororwa kwekuvapo kwezvirwere zvakavanzika uye zvisingaperi zvinogona kuchinja hutano hwepfungwa, pinda mukusava nehanya uye kusava nesimba (somuenzaniso, zvirwere zvehutachiona zvirwere zvinokanganisa hutano hwepfungwa);
- enda kuenda kumusangano pamwe nemudzidzi wepfungwa kana kutanga kushanyira psychoanalytic mapoka, apo nyika uye maitiro ekugadzirisa dambudziko iri kuongororwa zvakadzama;
- kutarisira basa idzva (zvinogona kuitika mundima yakabatana).
Kushungurudzika mupfungwa - kurapwa
Nzira yekugadzirisa sei kushungurudzika mupfungwa kana matanho ekudzivirira asina kubatsira uye kunzwa kwekusakosha kunongowedzera chete? Usatya kutarisa chiremba wepfungwa kuti anyore mishonga yakakwana. Kuora mwoyo kwevanonzi neurotransmitter dzakadai sedopamine, serotonin inongowedzera kuipa kwemamiriro acho ezvinhu, uye kuwedzera zviratidzo zvekunetseka mupfungwa zvinokonzera. Chiremba anorayira kurapa mumwe nomumwe nemishonga:
- nootropic;
- tranquilizers;
- sedentary;
- antidepressants;
- anxiolytics.