stressni boshqarish

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stress stressning turlari ushbu tushunchaning ikki xil ma'nosi mavjud – “ijobiy his-tuyg'ular chaqiradigan stress” va “organizmni safarbar qiladigan kuchsiz stress”. organizm kurasha olmaydigan salbiy stress. u insonning sog'lig'iga putur etkazadi va og'ir kasalliklarni keltirib chiqarishi mumkin. stressdan ayniqsa immun tizimi aziyat chekadi, chunki jismoniy va psixologik stress davrida immun hujayralarining ishlab chiqilishi tushib ketadi. 01 0 2 0 3 04 qo'zg'atuvchi ning ko'pligi ( shovqin, shoshilinch muddatli ishlar, yuqori talabchanlik) qo'zg'atuvchilar ning etishmasligi ( bir xillik, talabning engilligi, ijtimoiy izolyatsiya, aloqalarning etishmasligi) nizolar ko'rinishida (irodaning kuchsizligi, ehtiyojlar va ularning qondirilishi orasida muvofiqlikning yo'qligi, shubhalanish ) vaqtinchalik boshqaruvning buzilishi (hayotning tartibsizligi, hayotda va ishda qat'iy kun tartibining yo'qligi). stressning ta'sirlari “men va stress” mashqi insonni irodasi vertolyotning parragiga o'xshaydi , agar u sinmasa o'zidan bir necha barobar katta yukni ko'tara oladi ! ko'riladigan masalalar : rahbarlarda stressga bardoshlilikning psixologik mexanizmlari rahbarlarning kasbiy faoliyatida stressning yuzaga kelishiga ta'sir ko'rsatuvchi omillar rahbarlarda kasbiy …

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r ko'rsatadi va siz ularga kuchli qarshilik ko'rsatmaysiz. 50 ball va undan yuqori – stresga qarshilik ko'rsatishning juda past darajasi. arzimagan vaziyatda ham osongina ta'sirlanasiz. autogen mashq [yun. autogenes – o'zi bajaradigan ], autotrening – ichki a'zolar faoliyati , harakat faoliyati buzilganda o'z-o'zini ishontirish va o'z-o'zini boshqarish orqali shu holatdan forig' bo'lishga olib keladigan psixoterapiya ( ruhiy davolash ) usuli . bunda oyoq-qo'larini bo'sh qo'yishga , hech narsani o'ylamaslika , faqat shaxsiy barkamollikka erishishingizni o'ylab o'zingizni ishontirishga harakat qilinadi . stressga chidamlilikni aniqlash bo'yicha boston testi (boston universitetining tibbiyot markazi tadqiqotchilari tomonidan tayyorlangan) “hayot tarzining tahlili” ko'rsatma: javoblar siz uchun qanchalik ko'p to'g'ri kelishiga qarab, savollarga javob bering. barcha punktlarga javob berish shart, garchi, mazkur fikr sizga taalluqli bo'lmasa ham hamma vaqt tez-tez ba'zan kamdan-kam hech qachon 1 siz bir kunda, kamida, 1 ta issiq taom iste'mol qilasiz 2 siz, kamida, bir haftada 4 marta 7-8 soat uxlaysiz 3 siz …

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i muammolarni doimo muhokama qilasiz 17 siz hech bo'lmaganda haftada bir marta hazil tariqasida nimadir qilasiz yoki haftada uch marta miriqib kulasiz 18 siz o'z vaqtingizni samarali tashkil eta olasiz 19 siz kuniga uch chashkadan ko'p bo'lmagan qahva yoki tarkibida kofein mavjud bo'lgan ichimliklar iste'mol qilasiz 20 har kuni o'zingiz uchun bir oz bo'lsada, vaqt ajrata olasiz javoblarning qiymati, ballar 1 2 3 4 5 xotirani yaxshilash uchun eng sodda mashq 1 kunda ko'z qorachiqlarini u tomondan bu tomonga 30 soniya davomida qimirlating . bu sizning miyangizning xotira uchun javob beradigan qismini faollashishiga sabab bo'lar ekan . stressning organizmga ta'siri jahldorlik, asabiylik va depressiya kuzatiladi. quvvatsizlik, diqqatni jamlashda muammolar, uyquning buzilishi, bosh og'rig'i va psixik buzilishlar chaqiradi. qon bosimi ko'tariladi, yurak urishi tezlashadi, xolesteri miqdori va yurak huruji xavfi ko'payadi. immun tizimida - organizmning viruslarga qarshi kurashish va kasalliklardan himoyalanish qobiliyati kamayadi . oshqozonda og'riq, oshqozon yarasi, ko'ngil aynishi . …

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