Table of Contents

Gabatarwa: Me Ya Sa Nishaɗi Suna da Iko Sosai

Tsayawa a fuka-fuki, bugun zuciya, hannuwan hannu suna gumi, tunanin racing audition jijiyoyi suna da kwarewar duniya ga masu yin wasan kwaikwayo, ko kai mai wasan piano ne, mawaƙa na jazz, mai rawa na Broadway, ko kuma ɗan wasan kwaikwayo na farko. Jin jijiyar adrenaline kafin sauraro na iya zama mai ban tsoro, amma yana da mahimmanci a fahimci cewa waɗannan jin daɗin jiki ba alamun rauni bane. Su ne tsohuwar amsawar jiki ta jiki don shirya ka don wani muhimmin taron. mabuɗin ba shine a kawar da jijiyoyi gaba ɗaya (makamashin da ba zai yiwu ba) amma don tura wannan ƙarfin ilimin lissafi zuwa mai ma'ana, mai nunawa. Masu yin wasan kwaikwayo na almara da yawa sun yarda da kasancewa masu damuwa kafin kowane wasan kwaikwayo ko sauraro; bambanci shine dole ne su yi amfani da wannan ƙarfin maimakon su juya shi. A cikin wannan aikin, zaku sami jagorar da aka tsara da kuma jagororin da aka tsara don taimaka muku wajen canza su zuwa cikin dakin motsa jiki, don haka zaku iya taimaka musu su kasance cikin shiri.

Fahimtar Halin Tattalin Arziki Game da Ayyuka

Yadda Ake Yin Amsa ga Hanyoyin Jiki

Lokacin da kake fuskantar barazana mai kama da na sauraro wanda ke kallon ka daga teburin - amygdala na kwakwalwarka yana kunna tsarin jijiyoyin jijiya. Wannan yana haifar da jerin abubuwan damuwa ciki har da adrenaline da cortisol. Zuciyarka ta tashi, numfashi ya zama m, tsokoki sun yi tashin hankali, kuma mayar da hankalinka ya ragu. Duk da yake wannan amsa yana da amfani ga tserewa daga masu farauta, yana iya zama mai haifar da rikici lokacin da kake buƙatar sarrafa motsi mai kyau, kwanciyar hankali na murya, ko ƙwaƙwalwar ruwa. Fahimtar cewa waɗannan alamun sun kasance na halitta maimakon gazawar mutum shine mataki na farko wajen sarrafa su. A cewar Ƙungiyar Ilimin halin dan Adam ta Amurka, fasaha na fahimi da halayyar mutum na iya rage ƙarfin wannan amsa a tsawon lokaci.

Tushen Tunanin Zamani

Tsananin jin tsoro sau da yawa yakan fito ne daga zurfin tsoro: tsoron hukunci, tsoron rashin nasara, cutar mayaudara, ko kammala. Yawancin masu yin wasan kwaikwayon suna ɗaure darajar kansu ga minti biyar guda ɗaya, wanda ke haifar da matsin lamba mai yawa. Ta hanyar gano wanne daga cikin waɗannan tsoron ya fi dacewa da ku Misali, "Ina jin tsoro kwamitin zai yi tunanin ban isa ba" vs. "Ina jin tsoro zan manta da kiɗa" zaka iya magance tushen tushen kai tsaye. Yin rajista kafin sauraro ko magana da mai ba da shawara mai amintacce na iya bayyana waɗannan ƙirar. Wani bincike mai mahimmanci a cikin Journal of Anxiety Disorders ya gano cewa mutanen da suka sanya sunayen takamaiman abubuwan da ke haifar da damuwa sun fi dacewa da amfani da dabarun magance matsalar fiye da waɗanda suka yi ƙoƙarin "kalmantarwa".

Shirya: Kayan Aikinka na Farko da Mafi Iko

Ƙwarewa a Wasanni ko kuma Rubutun

Babu wani abu da ke gina amincewa kamar sanin kayanku sosai har ma a ƙarƙashin matsin lamba, yatsunku, muryarku, ko jikinku sun san abin da za su yi. Wannan ya wuce sau 10 na al'ada ta hanyar wani yanki. Yi amfani da horo da gangan: yin aiki a hankali tare da metronome, yin aiki a cikin ƙananan ɓangarori, yin aiki yayin tafiya (don kwaikwayon ɗan rashin daidaituwa na motsi na mataki), da kuma yin aiki tare da abubuwan jan hankali ( kunna fan, kunna hayaniya ta baya, sa wani ya shiga cikin ɗakin). Manufar ita ce gina daidaito 90% a cikin wata, ba 100% cikakkiyar sau ɗaya ba. Nazarin Ericsson da abokan aiki akan ƙwararrun wasan kwaikwayon sun jaddada cewa ingancin aikin, ba kawai adadi ba, ya bambanta masu wasan kwaikwayo na ƙwararru.

Ka Sake Yin Koyi da Yadda Za Ka Ji

Mafi inganci maganin damuwa na sauraro shine fallasa yanayin da ke kwaikwayon ainihin taron. Shirya akalla sauraro na karya uku kafin ainihin kwanan wata. Gayyaci abokai, dangi, ko malami. Yi ado daidai yadda kuke so don sauraron sauraro. Yi aiki da tafiya zuwa kujera mai tunani, saita kayan aiki ko waƙa, numfashi, sannan ka yi aiki kai tsaye ba tare da tsayawa ba. Rubuta waɗannan wasan kwaikwayo na karya a bidiyo kuma kalli su don gano halayen jijiya (misali, ɗakunan kafa, numfashi mai zurfi kafin wucewa mai wuya) wanda zaku iya gyarawa. Idan ya yiwu, yi sauraro na karya a wurin da gaske ko kuma wani wuri da ba a san shi ba.

Kasancewa da Shirya Mai Kyau Yana Kawar da Matsalolin da Ba Su Da Muhimmanci

Anxiety iya spiral lokacin da kake scrambling to sami metronome baturi, rasa page na rubutun, ko daidai audition dakin. Create a checklist mako daya kafin: shirya biyu kofe na your sheet music a shafi protectors, caji duk na'urorin, shirya spare reeds / igiyoyi / ruwa, tabbatar da wuri via Google Maps titi view, saita wani ƙararrawa na sa'o'i biyu kafin ka zahiri bukatar ka bar (don lissafin zirga-zirga ko sufuri jinkiri). isa a kalla 30 minti a gaba. Wannan logistic buffer absorbs kananan surprises don haka ba su kara da tashin hankali. masu yin kamar Yo-Yo Ma suna da aka sani ga m backstage shiri, wanda damar da su mayar da hankali gaba daya a kan magana sau daya a mataki.

Ka Tsara Tsarin Ka na Karanta Domin Ƙarshen Jihar

Abin da Ya Sa Al'ada Take Aiki

kwakwalwarka tana son tsinkaya. Lokacin da ka maimaita jerin ayyuka iri ɗaya kafin kowane aiki mai mahimmanci, kwakwalwarka ta koyi danganta waɗannan ayyukan da aminci da shirye-shirye. Wannan yana motsa ka daga tsarin jijiyoyin mai amsawa (yaƙi ko gudu) zuwa cikin yanayin parasympathetic, shakatawa amma-tushen. Manyan 'yan wasa suna tunanin' yan wasan tennis suna jefa ƙwallon a ƙayyadadden adadin lokuta, ko' yan wasan kwando suna harba ƙwallon ƙafa na musamman suna amfani da ayyukan yau da kullun don sarrafa matsin lamba. Kuna iya karɓar ƙa'idar iri ɗaya don ranar sauraro.

Al'adu na Warming

Fara da motsi mai laushi: kafada rolls, wuyansa tilts, hannu da kewaye, yoga rana salla. Manufar shi ne ya saki tashin hankali ba tare da gaji your tsokoki. A 2019 binciken a Frontiers a Psychology gano cewa gajere jiki motsi rage cortisol matakan da kuma kara jin shirye. Sa'an nan kuma matsa zuwa ga kayan aiki-musamman warming: dogon sautunan kan tagulla, sikelin a kan igiyoyi, vocal sirens ga mawaƙa. Ka kiyaye warming a wani dadi matakai.

Abubuwan da Za Su Sa Ka Yi Tunanin Abin da Za Ka Yi

Bayan an gama da yin motsa jiki, ka yi amfani da minti uku wajen yin wani al'adar yin motsa jiki. Za ka iya yin wata kalami kamar "Na zo nan don in raba kiɗa, ba don a yi mini hukunci ba". Ko kuma za ka iya lissafa abubuwa uku da kake godiya da su a wannan rana (misali, "Ina godiya ga wannan damar yin sauraro, don kayan aiki na, don ruwan sama da ke sa iska ta yi ƙanshi"). Wannan yana ba ka kwakwalwa da motsin rai mai kyau. Sa'an nan ka hango ɗakin sauraro: hasken wuta, kujera, fuskokin kwamiti. Ka ga kanka kana tafiya cikin kwanciyar hankali, ka yi tawaye, ka numfasa, ka yi wasa da sautin da ya dace. Wani bincike da aka buga a Journal of Sport & Exercise Psychology ya nuna cewa 'yan wasa da suka haɗa motsa jiki da motsa jiki tare da atisayen tunani sun yi aiki sosai a ƙarƙashin matsin lamba fiye da waɗanda suka yi kawai a jiki.

Ka Yi Jerin Wasan da Zai Kai Ka

Zaɓi waƙoƙi biyu zuwa uku da za su iya sa ka ji daɗin rayuwa. Za su iya zama masu farin ciki da kuma ƙarfafawa (kamar wani kayan kida mai ƙarfi) ko kuma masu kwanciyar hankali sosai (kamar wani ɗan piano mai jinkiri). Ka saurari wannan jerin waƙoƙin yayin tafiya da kuma a cikin minti 10 na ƙarshe kafin ka shiga ginin. Ƙarƙashin motsin zuciyar da kiɗa ke bayarwa zai iya kawar da tunanin damuwa. Alal misali, yawancin 'yan wasan kwaikwayo suna da "waƙar iko" wanda ke tunatar da su game da wani aikin da suka yi a dā.

Homa da Yin Bimbini: Kayan Aikin da Zai Iya Kawo Kwanciyar Hankali

Hanyoyin Homa Mai Kyau

Duk da yake numfashi na akwatin (4-4-4-4) yana da kyau, zaku iya gwada da fasaha na FLT:0]]4-7-8]] wanda Dr. Andrew Weil ya shahara: numfashi ta hanci na tsawon dakika 4, riƙe na 7, kuma numfashi ta bakin na 8. Wannan numfashi mai tsawo yana kunna jijiyar vagus, rage bugun zuciya da hauhawar jini. Yi amfani da wannan na mintuna biyu yayin tsaye a cikin hallway kafin ku shiga. Wata hanya mai tasiri ita ce numfashi mai saurin sauti (wanda ake kira FLT:3]] (wanda kuma ake kira numfashi mai jituwa): numfashi na tsawon dakika 5.5 kuma numfashi na tsawon dakika 5.5. An nuna wannan saurin a cikin nazarin asibiti don daidaita yanayin bugun zuciya ta halitta, yana inganta yanayin kwanciyar hankali. Yi amfani da app kamar Calm ko mai saurin lokaci a gida don horar da wannan saurin.

Ka Yi Saurin Yin Tsoro

Idan yayin jiran ka ji tsoro ya tashi, zuciya ta yi tsalle, zurfin numfashi, hangen nesa na rami, yi motsa jiki na 5-4-3-2-1. Ka ambaci abubuwa biyar da kake gani (ƙura a ƙasa, mai kashe wuta, igiyar takalma), abubuwa huɗu da za ka iya ji a zahiri (ƙwallon tufafinka, bene a ƙarƙashin ƙafafunka, iska a fatarka), abubuwa uku da za ka ji (ƙofar nesa ta rufe, numfashin kanka, murmushin fan), abubuwa biyu da za ka iya ƙanshi (kofi daga ɗakin jira, takarda daga waƙar waƙarku), da kuma abu ɗaya da za ka iya dandanawa. Wannan yana tilasta kwakwalwarka ta fita daga tsarin limbic kuma ta koma cikin ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta, inda tunani mai hankali yake zaune.

Ƙarfafa Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin

Za ka iya yin wannan a cikin dakin jira. Farawa daga yatsun ka: matsawa duk tsokoki a ƙafafunka na tsawon dakika 5, sa'an nan kuma saki da lura da shakatawa. Motsa zuwa calves, thighs, glutes, ciki, fists, kafadu, jaws, da goshin. Bambanci tsakanin tashin hankali da shakatawa taimaka maka gane inda kake riƙe da damuwa. Yawancin mawaƙa suna ɗaukar tashin hankali a cikin jaws, wuyansa, da kafadusake sakin waɗannan yankuna kai tsaye yana inganta numfashi da ƙwarewar yatsunsu.

Ka Sake Yin Magana da Kai da Kyau

Daga Rashin Amfani da Yanayi zuwa Sake Tsara Hannu

Tsananin damuwa sau da yawa yana shiga cikin tunanin bala'i: "Idan na rasa wannan babban sautin, duk aikin na ya ƙare", ko "Ba zan taɓa samun rawar ba". Waɗannan tunanin suna jin kamar gaskiya amma suna da karkatarwa. Sake tsarawa na hankali ya ƙunshi ƙalubalance su da gangan. Rubuta mafi munin tsoron ku game da sauraron sauraro sannan ku tambayi kanku: "Menene ainihin abin da ya fi dacewa?" Gaskiyar da za ku yi ita ce za ku yi ƙaramin kuskure, ku dawo, kuma kwamitin zai tuna da ƙwarewar ku fiye da yadda kuka yi. Maimakon "Zan yi rikici" da "Na shirya sosai, kuma na shirya raba aikin da nake so. "Ainihin aiki: kafin sauraron, faɗi dukansu uku na FLT: 0: 1 affirmations bisa abubuwan FLT: 1 kamar "Na yi aiki a kan wannan kayan aiki na tsawon awanni 60", "Na yi aiki a cikin makon da ya gabata kuma na shirya sosai a cikin watanni uku na ƙarshe, kuma "Na shirya sosai a nan" "Na shirya 'yan takara" a cikin gwajin.

Nuna Cikakken Ayyukan

Rufe idanunka na minti biyu kuma ka yi tunanin duk jerin sauraron a cikin mutum na farko. Ka ga kanka ka bude kofa, ka gaishe da kwamiti tare da murya mai ƙarfi, ka saita kayan ka, ka numfasa, ka fara. Ka ji sautin farko da za ka yi wasacikakken jituwa, tare da ƙarfin hali mai kyau. Ka yi tunanin jin daɗin kayan aiki yana amsawa da kyau, numfashinka yana gudana sauƙi. Idan ka haɗu da wani mawuyacin yanayi a zuciyarka, ka ga kanka ka sauka da amincewa. Ga 'yan wasan kwaikwayo, yi tunanin gabatar da rubutun tare da cikakkiyar gaskiya ta motsin rai. Wani meta-bincike na 2016 a cikin Journal of Sport Sciences ya tabbatar da cewa irin wannan gwajin tunani yana haifar da ingantaccen aiki mai ma'ana, musamman a ƙarƙashin yanayin matsin lamba mai yawa.

Ka Mai da Hankali ga Abin da Ka Yi

Matsi na "Samun Raba"

Lokacin da kake tunani game da ko za a ba ka rawar, ilimi, ko matsayi, kwakwalwarka tana cikin yanayin kimantawana bin diddigin kai. Wannan halin kai yana katse kwararar. Babban jazz saxophonist Charlie Parker ya taɓa cewa, "Kada ku yi wasa da abu, ku yi wasa da jininta". Ka mai da hankalinka ga abubuwan da ke nunawa: maganganun magana, madaurin motsi, labarin da kake fada. Da zaran ka mayar da hankali daga "Ina da kyau?" zuwa "Me wannan magana ke so ya isar?" jikinka ya huta saboda ya sauya daga yanayin yin hukunci.

Ka Yi La'akari da Kuskuren Kamar Bayanai

Kowane mai yin wasan kwaikwayon yana yin kuskure. Ko da shahararrun mawaƙa na wasan kwaikwayon suna da ƙwaƙwalwar ajiya a cikin aiki. Bambanci shine suna da dabarun sake dawowa nan take. A lokacin sauraro, idan kun yi tuntuɓe, ɗauki numfashi kaɗan, kuma ku ci gaba da niyyar kiɗa. Kada ku bari fuskarku ko jikinku su nuna takaiciwannan siginar ne ga ƙungiyar cewa kuna da ƙarfi. Bayan sauraro, lura da kuskuren a cikin littafinku ("Na yi tashin hankali a cikin ma'auni 27 saboda yatsana ya yi tsauri") kuma kuyi shirin magance wannan takamaiman batun.

Dabarun Ji da Za a Yi a Yanzu

  • Ka zo tare da lokacin buffer: Ka shirya ka kasance a cikin ginin minti 45 kafin lokacinka. Yi amfani da karin lokacin don bincika sararin samaniya, nemo gidan wanka, da kuma zama a cikin kusurwa mai nutsuwa don yin numfashi.
  • FLT:0: Mai amfani da ruwa: FLT: 1 * Sha ruwa a hankali a duk tsawon rana. Guji yawan maganin kafeyin (kofi, abubuwan sha mai amfani da makamashi) da kuma kayan zaki mai sukari wanda zai iya haifar da lalacewar makamashi. Ci abinci mai ɗanɗano, mai daidaitawa oatmeal tare da berries ko turkey sandwich sa'o'i biyu kafin.
  • Warm up on a portable device: Idan ba za ka iya kunna ainihin kayan aikinka a kusa da dakin sauraro ba, yi amfani da kayan aikin motsa jiki mara kyau (zip-up mute don tagulla / kirtani, ƙaramin keyboard don mawaƙa, ko murya mai nutsuwa). Wasu mawaƙa suna murmushi a cikin matakala.
  • Lokacin da kuka shiga: (FLT: 1) Yi murmushi (ko da ba ku jin daɗin hakan) kuma ku ɗan ga kowane mai ba da shawara. Wannan yana haifar da madaidaicin jujjuyawar ra'ayi a cikin kwakwalwar ku kuma yana sa ku zama masu amincewa. Ku ce "Na gode da kasancewa tare da ni a yau".
  • Kafin ka fara: Ka ɗauki numfashi mai zurfi ta hanci kuma ka fita ta bakin cikin jinkirin. Kada ka fara wasa nan da nan. Wannan numfashi na biyu yana sake saita tsarin jijiyoyinka kuma yana ba da sigina don sarrafawa.
  • Yi wasa a wani lokaci wanda yake jin dan kadan a hankali fiye da saurin motsa jiki: {FLT: 0} Nishaɗi galibi suna haifar da hanzari. Idan ka ganganci ka riƙe 5%, bayyanarka za ta zama mafi haske da ƙasa.
  • Ka kasance da ƙananan cibiyar nauyi: Ka tsaya ko ka zauna tare da ƙafafunka, ka buɗe gwiwa. Ka guji tsalle ko taɓawa. Jikin da aka sa ƙasa yana aika siginar amincewa ga hankalinka.
  • Idan ka fara girgiza: FLT:1 Ka mai da hankali ga wani wuri mai tsawo (wani tabo a bango, mai haske) kuma ka numfasa cikin girgiza. Ka fahimci cewa girgiza galibi ba shi da ganuwa ga masu sauraro kuma yawanci yakan ragu bayan dakika 10-15.
  • Bayan bayanin karshe: Ka riƙe matsayi na ƙarshe na ɗan lokaci, sa'annan ka saukar da kayan aikinka ko ka sauke hannunka a hankali. Ka yi wa allon murmushi sau ɗaya. Kada ka yi sauri ka bar. Fitowa mai kyau ta bar tabbataccen tasiri.

Bayan Taron: Binciken da Ke Ƙarfafa Ci gaban

Ka Yi Murna da Ƙarfin Zuciya

Idan kana son ka yi wani abu, ka yi ƙoƙari ka yi abin da mutane da yawa ba sa so. A cikin sa'o'i 24 bayan ka yi wannan, ka rubuta abubuwa uku da suka yi maka kyau: wataƙila ka dawo da sauri daga wani abin da ka tuna, ka yi murmushi a sashen da ke da jinkirin yin hakan, ko kuma ka yi murmushi a gaban taron. Wannan tunanin da ke da kyau ya sa ka samu nasara, kuma ya sa ya fi sauƙi ka fuskanci sauraron da ke gaba.

Ka Koyi Ba tare da Yin Tsoron Kai Ba

Daga baya, lokacin da kake tsaka tsaki a motsin rai, ka sake duba rikodin rikodin da ka yi ko kuma ainihin sauraron ka. Ka lura da fannoni biyu na musamman da za ka inganta: alal misali, "Ina bukatar in yi amfani da sauyawa daga sashin A zuwa sashin B a bambanci mai ƙarfi" ko "Ya kamata in yi aiki a kan numfashi a lokacin dogon jimloli".

Ka Yi Shirin Ka Yi Saurin Sauraronka

Don magance matsalar bayan sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron saur

Dabarun Tsawon Lokaci: Gina Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙarfin Ƙ

Aikin Aiki na yau da kullum a wajen sauraron taro

Kada ka ajiye wasan kwaikwayo na nunawa kawai don sauraro. Ka yi wasa a gidajen tsofaffi, ka yi wasa ga abokai a cikin ɗakin kwana, ka yi wasa a cikin sararin samaniya, ko kuma ka yi aiki a zaman jam. Kowane wasan kwaikwayo mai ƙarancin ƙimar ya gina ɗakin karatu na abubuwan da ke faruwa a lokacin abubuwan da ke da ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙimar ƙ

Ka yi aiki tare da mai koyar da aikin yi ko kuma mai ba da magani

Idan damuwa ta daɗe kuma tana raunana ku, kuyi la'akari da yin aiki tare da masanin ilimin halayyar hankali wanda ya ƙware a cikin damuwa ta wasan kwaikwayon. Hakanan akwai ƙwararrun ƙwararrun ƙwararrun kiɗa a cikin cibiyoyin kiɗa da yawa. Suna iya taimaka muku wajen gina ƙa'idodin ƙwarewar mutum da magance zurfin kammalawar ko abubuwan da suka faru na baya.

Littattafai da Kayan Aiki don Ƙarfafa Koyo

  • The Inner Game of Music (FLT: 1) na Barry Green da Timothy W. Gallwey rubutun tushe game da shawo kan cikas na tunani a wasan kwaikwayon.
  • Psychology Yau Tashin hankali kan aiki bayyani game da bayyanar cututtuka da magunguna masu tushe.
  • Lafiya ta Harvard: Kula da numfashi yana taimakawa wajen kawar da damuwa.
  • FLT:0 Tushen jijiyoyin jiki na tashin hankali na wasan kiɗa (binciken buɗe buɗewa, 2023) ya bayyana tsarin kwakwalwa a bayan tsoro na mataki.
  • Resilience na Mai yin wasan kwaikwayo (FLT: 1) (hanyar kan layi, yawancin cibiyoyin kiwon lafiya suna ba da shi) koyi horo na dabarun tunani.

Ƙarshe: Ka Mai da Adrenaline Fasaha

Nerves kafin wani sauraro ba zai taɓa ɓacewa gaba ɗaya ba kuma bai kamata ba. Wannan makamashi mai ban sha'awa yana cikin abin da ke sa wasan kwaikwayon rayuwa ya zama mai ban sha'awa da kuma jan hankali. Manufar ita ce gina kayan aiki na sirri: cakuda zurfin shiri, al'adun da suka gabata, ƙwarewar numfashi, sake tsarawa da magana da kai, da tunani bayan taron. Kowane sauraro da kuka shiga shi ne sabuwar dama don yin waɗannan ƙwarewar, gano abin da ke aiki a gare ku, da kuma kusanci da mai yin wasan kwaikwayon da kuke son zama. Kwamitin ba ya nan don kama ku da kasawa; suna nan don shaida muku cin nasara. Yi imani da shirye-shiryenku, numfasa cikin lokacin, kuma bari sha'awarku don fasaharku ta haskaka.