Afotusɛm ntiantia
- Tell yourself "I'm excited," not "I'm anxious".
- Breathe in for four, out for six.
- Look up and out at the room.
Suro su pɔtee bi wɔ hɔ a ɛba ansa na biribi a ɛho hia aba. W'anom yow. Wo koma kɔ soro. Wokenkan wo nsɛm nkyerɛwde koro no ara mprɛnan na emu biara nkura. Ebia wugyina abrannaa mu, anaa wote kaa a egyina hɔ mu, anaa woretwɛn sɛ wɔbɛfrɛ wo din, na nne bi wɔ wo tirim a ɛrebɔ biribiara a ebetumi akɔ bɔne ho dawuru.
Ebetumi ayɛ nsɛmmisa nhyiamu. Nkyerɛkyerɛmu a wode kɔ nnipa a wosisi nneɛma ho gyinae nkyɛn. Awarefa a edi kan, ndwom, sɔhwɛ a etwa to, nkɔmmɔ a emu yɛ den a woatwa to akyiri. Nneɛma pɔtee no sesa. Nipadua mmuaeɛ no yɛ pɛ ɛyɛ nwonwa, na asɛmmisa a ɛhyɛ n'ase no nso saa ara: ɛyɛ dɛn na metumi atra simma kakra a edi anim yi mu a meremmubu?
Adeɛ a edi kan a ɛho hia sɛ wuhu ne sɛ: wei nyɛ nsɛnkyerɛnne sɛ woansiesie wo ho, anaa woyɛ mmerɛw, anaa worebɛhwere. Ɛyɛ wo nipadua a ɛreyɛ deɛ nipadua yɛ pɛpɛɛpɛ bere a biribi te sɛ deɛ ɛho hia. Ɔhaw no nyɛ atenka no. Ɔhaw no ne deɛ yɛtaa pɛ sɛ yɛyɛ wɔ ho.
Yɛn mu dodow no ara, wɔ saa bere no mu, kɔhwehwɛ akwankyerɛ koro no ara. Brɛ wo ho ase. Na kame ara ɛnyɛ adwuma da.
Deɛ enti a "brɛ wo ho ase kɛkɛ" san ba
Bere a nsɔhwɛ no foro a, wo nervous system dane high-alert tebea. Koma bɔ kɔ soro, ahome kɔ ntɛm, mogya kɔ wo nteteam ho. Cleveland Clinic kyerɛ adwumayɛ ho adwennwen sɛ ɔko-anaa-guan mmuaeɛ a ɛredi tumi, nhyehyɛe dada koro no ara a ɛboaa wo nananom kan ma woguan biribi a ɛwɔ se. Ɛyɛ den, ɛyɛ nipadua, na ɛnnum esiane sɛ wode obu bisaa no.
Ɔfã a ɛsesa biribiara nie. Saa tebea a ɛkɔ soro no, koma a ɛbɔ ntɛm, ahoɔden a ɛrekeka, adwene a ayɛ nnam, kame ara ɛne deɛ wo nipadua te bere a w'ani agye no yɛ pɛ. Ɛnjini koro no ara. Nsonsonoeɛ ankasa nko ara ne asɛm a woka fa ho.
Harvard nhwehwɛmufo bi a wɔfrɛ no Alison Wood Brooks sɔɔ wei hwɛɛ tee. Wɔ nhwɛsoɔ baako mu no, wɔka kyerɛɛ nnipa a wɔrekɔto karaoke wɔ ahɔho anim sɛ wɔnka nsɛm kakra mu baako den kane. Kuw a wɔkaa "M'ani agye" no nyaa bɛyɛ nkyem ɔha mu 80 wɔ nne ne ne nteam mu. Kuw a wɔkaa "M'adwene mu yɛ me ya" no nyaa nkyem 53. Suro koro no ara, nanso nsɛm a efi mu yɛ soronko paa, na ade baako a ɛsesae ne nsɛm mmiɛnsa. Ohuu nhyehyɛe koro no ara wɔ nnipa a wɔreyɛ ɔkasa ne nnipa a wɔresɔ akontabu a emu yɛ den ho. Wɔn a wɔkaa "M'ani agye" ansa na wɔrekasa no daa adi sɛ nnipa a wɔn nsɛm tumi, wɔn ho yɛ den, na wɔn ho dwo wɔ nnipa a wɔrehwɛ wɔn no ani so. Wɔn a wɔsesaa wɔn adwene ansa na akontabu sɔhwɛ no nyaa nkyem a ɛkɔ soro sen kuw a wɔka kyerɛɛ wɔn sɛ wɔnyɛ komm no. Sɛ wobɔ mmɔden sɛ wobɛ ka kyerɛ wo ho sɛ wo ho dwo a, ɛhwehwɛ sɛ wo nipadua bɛhyɛ brake fi ahoɔhare nyinaa mu. Sɛ wosesa ahoɔden koro no ara sɛ anigye a, ɛkyerɛ no baabi a mfaso wɔ so kɛkɛ.
Enti botae no wɔ saa simma a etwa to no mu taa nyɛ sɛ wonte hwee nka. Ɛyɛ sɛ wobɛte ahoɔden no na ama ayɛ adwuma ama wo. Suro kakra ankasa ma wo ho yɛ nnam. Ɛhyɛ wo nhyehyɛe adwene ma, ma woyɛ ntɛm wɔ wo nan so, boa wo ma w'ani gye ho araa ma woyɛ ade no yiye. Agodifo ne agokansifo a wodi wɔn ni no nte hwee nka ansa na wɔakɔ no. Wɔasua sɛ wɔbɛkenkan atenka no sɛ ahosiesie sen sɛ ɛyɛ kɔkɔbɔ.
Simma kakra ansa: ma nipadua nyɛ dinn kane
Worentumi mfa w'adwene mpue nipadua tebea mu. Ɛsɛ sɛ woma nipadua nsɛnkyerɛnne kane, na deɛ ɛyɛ ntɛm na ɛyɛ komm paa ne w'ahome.
Adeyɛ baako a mfaso wɔ so paa ne sɛ wobɛma w'ahome a wode pue no aware sen deɛ wode gye. Hhome mu ma akontaa anan, na pue no brɛoo ma akontaa asia. Ahome a wode pue no a ɛware ne deɛ ɛka kyerɛ wo nervous system sɛ amanehunu no aba awiei. Yɛ wei mprɛnan anaa mprenum. Obiara a ɔwɔ wo nkyɛn renhu, na ɛno na ɛma ɛyɛ pa ma twɛnbea anaa agorobea nkyɛn.
Sɛ w'ahome ayɛ tiawa na akyere dada a, sɔ double inhale ansa na saa ahomepue tenten no: ahome a ɛyɛ kɛkɛ fa hwene mu, mframa kakra a ɛto so foforo wɔ so, na afei gye no brɛoo fi anom mu. Saa mframa ketewa a ɛto so foforo no ma nteteam no nya mframa bio na ɛtaa ma nhyehyɛe a ɛretu mmirika no yɛ dinn ntɛm sen ahome kɛse baako. Eyinom mmienu a ɛtoatoa so betumi de wo afi baabi a esua na ahoɔhare wɔ mu akɔ baabi a wubetumi de ayɛ adwuma.
Sɛ wowɔ kokoamsɛm kakra a, ɔkanea nso boa. Cleveland Clinic kyerɛ sɛ sɛ wode wo nipadua wosow wo nsa, danedane wo mmati, anaa woyɛ jumping jacks kakra mpo a, ebetumi ahyew ahopopo no na akyerɛ wo nipadua sɛ wowɔ ahobammɔ. Mmoa yɛ wei wɔ wɔn nipasu mu ehu bi akyi. Yɛn mu dodow no ara werɛ fi sɛ wɔama yɛn kwan sɛ yɛnyɛ.
Nneɛma nketenkete foforo kakra a ɛboa wɔ etwatobea no:
- Brɛ wo mmati ase na yi wo nta mu. Yɛkura ahokeka wɔ ne mmienu nyinaa mu a yenhu, na sɛ woma no go a, ɛde nkrasɛm ntɛm san kɔ amene no.
- Si wo nan pɛtɛɛ wɔ fam na te fam a ɛwɔ wɔn ase no. Ɛtwe wo fi wo ti a ɛretu mmirika no mu san kɔ dan no mu.
- Nya hyew sɛ wubetumi a. Nsa a ɛyɛ nwini ne koko a akyere ma alaam no nnuane. Sɛkɛn kakra wɔ nsahohorobea hyew ase anaa wode wo nsa kyekyere kɔɔpo a ɛyɛ hyew ho no betumi ayi mu kakra.
Eyinom mu biara nyɛ anwonwasɛm. Deɛ wɔyɛ ne sɛ wɔbrɛ nne no ase ara ma w'adwene ankasa san ba.
Afei sesa asɛm a woreka no
Bere a nipadua adwo kakra no, asakra a efi Brooks nhwehwɛmu mu no fata sɛ woyɛ no boapa. Pefee sɛ wubetumi a, wo dodo mu sɛ wuntumi a. "M'ani agye." "Wei ho hia me, na ɛno nti na me nipadua reyɛ wei." Ɛte sɛ deɛ ɛyɛ mmerɛw dodo sɛ ɛbɛyɛ adwuma. Ɛyɛ adwuma ara, efisɛ wonni atoro nkyerɛ wo ho, woreka arousal koro no ara din pɛpɛɛpɛ.
Adeyɛ a ɛka ho a ɛboa saa ara: gyae sɛ worehwehwɛ ahɔho no atemmu.
Bere a yɛn ho yeraw yɛn no, yegye di sɛ obiara tumi hu. Fifire no, nsa a ɛrewosow no, nne a ɛrebɔbɔ no, akyinnye biara nni ho sɛ dan no nyinaa hu. Adwennimfo frɛ wei spotlight effect, na mfe pii nhwehwɛmu kyerɛ sɛ ɛyɛ adwene mu nnaadaa kɛkɛ. Yɛsusuw sɛ nnipa foforo hu yɛn ho nneɛma pii dodo, efisɛ wɔakyere yɛn wɔ yɛn ankasa osuahu mfimfini na wɔn nso wɔ adwuma wɔ wɔn de mfimfini. Onyisɛmmisafo no redwen ne nhyiamu a edi hɔ ho. Ahɔho no redwen awia aduane ho, anaa wɔn ankasa dadwen, anaa biribiara koraa. Wo ho yeraw no yɛ den ma wo na ɛkame ara enyɛ ade biara ma wɔn.
Saa nokwasɛm baako no yi nhyɛso ankasa fi so. Sɛ kame ara obiara ntumi nhu wo ho yeraw a, ɛnsɛ sɛ wosɛe ahoɔden de hintaw no. Wubetumi ama ɛne wo akɔ na wode w'adwene asi ade a ɛwɔ w'anim no so mmom.
Asakra ketewa bi wɔ hɔ a ɛboa wɔ ha, na ɛfa baabi a w'ani kɔ, tee ne adwene mu. Adwennwen twe w'adwene kɔ mu, kɔ wo ankasa koma a ɛbɔ so, wo nsa a ɛrewosow, ne scorecard a ɛrekɔ so a ɛfa sɛnea wususuw sɛ woreyɛ so. Adwumayɛ tena ɔkwan a ɛne no bɔ abira so. Fa w'adwene si adwuma no so, asɛm a wɔrebisa no so, onipa baako a ɔwɔ akyiri a ɔrebɔ ne ti so, na baabi a aka a spiral no betumi atena mu no nni hɔ kɛkɛ. Worentumi mfa w'adwene nyinaa nyɛ deɛ woreyɛ no na bere koro no ara mu wonyɛ ehu mu. Paw adeyɛ no.
Adeyɛ a ɛyɛ sɛkɛn aduɔkron a wubetumi de ato so
Bere a wo ho yeraw wo dada no ne bere a enye paa sɛ wobɛyɛ nhyehyɛe. Enti ɛboa sɛ wode bi wɔ hɔ, nhyehyɛe tiawa a wode di dwuma bere biara, sɛnea bere kɛse a edi kan no nyɛ bere a edi kan a woasɔ wei mu biara ahwɛ. Su baako nie. Sesa no kosi sɛ ɛbɛyɛ wo de.
- Hu wo nan. Gyina anaa tena ase, si wo nan abien, te fam no. Bɛyɛ sɛkɛn du a wode rehu fam no kɛkɛ.
- Home tenten na brɛoo. Akontaa anan mu, akontaa asia pue, mprɛnan anaa mprenum. Ma ahome a wode pue no nyɛ deɛ ɛware no.
- Yi ahokeka a ɛda adi no. Brɛ mmati ase, yi nta mu, wosow nsa mprɛko sɛ wowɔ baabi a.
- Ka asakra no. Komm anaa wo tirim: "M'ani agye. Wei ho hia." Ka no sɛ nokwasɛm, ɛnyɛ apɛde.
- Hwɛ soro ne abɔnten. Yi w'ani fi wo nsɛm ne wo nipadua so, na fa si dan no anaa ɔpon a worebɛhyɛn mu no so.
Ade no nyinaa hyɛ bɛyɛ simma baako ne fa mu, na emu biara nhia kokoamyɛ anaa nneɛma. Yɛ no wɔ kaa no mu, abrannaa no, agyananbea no, agorobea no. Adeyɛ no nyɛ sɛ wobɛte nka sɛ wadane wɔ awiei. Adeyɛ no ne sɛ wobɛ ba baabi a wo ho atim kakra, a w'adwene da anim sen ne mu.
Deɛ wode anɔpa bɛyɛ, ɛnyɛ bere no nko
Simma anum a etwa to no kɔ yiye bere a dɔnhwerew a edi anim no yɛɛ adwuma komm bi.
Nim wo nsɛm yiye araa ma wonhia no pɛpɛɛpɛ. Sɛnea wonim deɛ worehyɛn mu no yiye no, saa ara na nneɛma a w'adwene betumi ahyɛ ho hu no sua. Ɛnsɛ sɛ wo kae asɛm biara fefɛɛfe. Ɛsɛ sɛ wonim wo sɛkɛn aduasa a edi kan no yiye paa, efisɛ mfiase no ne baabi a ehu kɔ soro na mfiase a gyidie wɔ mu tɔ bere ma nkae no na ɛsi pi.
Yɛ aduane no ho brɛoo. Kɔɔfe a wonom dodo wɔ yafunu hunu mu yɛ adwennwen pɛpɛɛpɛ, ahopopo, koma a ɛbɔ ntɛm, saa nkate a wired wɔ mu no. Sɛ wo ho atɔ wo dada a, kɔɔpo foforo a wode gu so te sɛ deɛ wode ngo gu ogya so. Di biribi. Nom nsu.
Ma wo nipadua nkeka ne ho anɔpa dɔn no mu sɛ wubetumi a. Nantew, antweri kakra a woforo, biribiara a ɛma wo home den no hyew ahoɔden a wakora no bi ansa na ayɛ kwan kɔ suro mu. Cleveland Clinic kyerɛ sɛ apɔw mmrebrɛ yi awuduru a ɛboa sɛ wobedi ahohia mmuaeɛ no so, na ɛno yɛ ɔfã a enti nnipa a wɔyɛ apɔw anɔpa taa te wɔn ho sɛ wɔn ho atim bere a wɔrehyɛn awia bere a emu yɛ den mu no.
Na ma wo ho bere a ɛboro so. Sɛ woto akyi ka, woregu fifire, worehwehwɛ dan a ɛfata no a, ɛno de suro to ho yeraw so ansa na woafi ase mpo. Sɛ woba ntɛm araa ma wugyina komm simma baako na wohome no yɛ nneɛma a wɔmmu ho a wubetumi ayɛ ama daakye wo a worebɛda hɔ no mu baako.
Amanne tiawa betumi asɔ wei nyinaa mu. Ahome mmiɛnsa koro no ara, asɛm koro no ara, ɔkwan koro no ara a wode square wo mmati, a wode yɛ ansa na bere kɛse biara. Ti-mu-yɛ ne deɛ ɛma ade yɛ deɛ wonim, na deɛ wonim no ne deɛ ehu bɔ abira.
Sɛ simma kakra nnɔɔso a
Ma nnipa pii, ho-yeraw a ɛyɛ kɛkɛ ansa na bere kɛse bi yi nyinaa ano yiye. Wohome, wosesa asɛm no, wohyɛn mu, na sɛkɛn aduonu akyi no, kame ara wo werɛ afi sɛ na wusuro.
Ma nnipa bi, ɛkɔ akyiri sen saa. Sɛ ehu no mu yɛ den araa ma woregyae akwannya, woregyae adesua, woregyae nnwuma, anaa woreyɛ biribiara a ebia nnipa bɛhwɛ wo a, ɛno fata sɛ wofa no aniberesɛm. Wei koro no ara ka ho-yeraw a ɛyɛ den koraa, deɛ wo koko mu si na wote nka ankasa sɛ wuntumi nfa mu. Ɛno nyɛ nipasu mu mfomso na ɛnyɛ ade a ɛsɛ sɛ wo nko na wode wo nsa kura no kese.
Therapist a ɔne adwumayɛ anaa abusua ho-yeraw yɛ adwuma betumi aboa, mpɛn pii ntɛm ara, denam akwan a wɔasɔ ahwɛ ma wei pɛpɛɛpɛ so. Mmrebɛ a ɛkɔ so wɔ baabi a ahobammɔ wɔ a aboro nni mu yɛ ɔfã kɛse a ɛma saa ehu no gyae ne mu kura, na therapist pa betumi ne wo akyekyere wei anammɔntu anammɔntu. Ɔyaresafo betumi ahwɛ sɛ biribiara a ɛfa nipadua ho nni hɔ na wadi akwan ho nkɔmmɔ. Sɛ wobisa mmoa a, ɛnkyerɛ sɛ ahome no anyɛ adwuma anaa sɛ woasɛe. Ɛkyerɛ sɛ wompɛ sɛ woma ehu kɔ so si deɛ wode bɛyɛ ho gyinae.
Bere kɛse no reba ɔkwan biara so. Wode biribi a aka wɔ wo fã behyɛn mu.
Nsɛm a ɛfi
- Cleveland Clinic, Performance Anxiety: Breaking the Cycle
- American Psychological Association, Getting excited helps with performance anxiety more than trying to calm down, study finds
- Psychology Today, All Eyes on Us: The Spotlight Effect