Т.Саранцэцэг: Гэрээсээ ажил хийж буй хүмүүс өдөрт хийх ажлын төлөвлөгөө гаргаснаар богино хугацаанд ажлаа бүрэн амжуулах боломжтой


СЭМҮТ-ийн энэ удаагийн зөвлөгөө мэдээллийн цагаар "Коронавируст халдвар /COVID-19/-ын үед өдрийг хэрхэн үр бүтээлтэй өнгөрөөх” талаар тус төвийн Сэтгэцийн  эмч Т.Саранцэцэг зөвлөгөө, мэдээлэл өглөө.
“Би өдрийг хэрхэн үр бүтээлтэй өнгөрүүлж байна вэ” гэсэн асуултад хариулахын тулд та өөрөөсөө дараах асуултыг асуугаад үзээрэй.
·         Би цоо эрүүл байж чадаж байна уу?
·         Би аз жаргалтай байна уу?
·         Би хангалттай сурч мэдэж чадсан уу?
·         Би өөрөө дүрэм гаргаж, дүрмээ баримталж чадаж байна уу?
·         Би стрессгүй, тайван амгалан байж чадаж байна уу?
Хүн болгонд зорилго гэж байх ёстой. Үүнд:

  1. Эрүүл байх
  2. Гэр бүл үр хүүхэд, хайртай хүмүүстээ цаг гаргах
  3. Сурч мэдэх боловсрох гэсэн нийтлэг зорилгууд байж болох юм.

Зорилгынхоо хүрээнд төлөвлөгөө гаргаж ажиллах хэрэгтэй.
•      Хоногийн 24-н цагийг хуваах
•      Өглөөг яаж эхлүүлж байна. Өглөө эрт босохыг хичээ. Дасгал хийх.
•    Өдөрт хийх ажлын жагсаалт гаргаад тухайн өдөртөө багтааж хийх нь чухал. Тухайлбал, Ковидын үед ажлыг гэрээс хийхэд хүндрэлүүд их байдаг. Жишээ нь хүүхдүүд нь уйлах, гэрийн ажил гэх мэт олон хүчин зүйлүүд гарч ирнэ. Тиймээс төлөвлөгөө гаргаснаар богино хугацаанд ажлаа бүрэн дуусгах боломжтой юм. Харин ажлыг ажлын цагтаа хийчхээр бусад цагаа гэр бүлдээ болон өөртөө зарцуулах боломж гарна.
•      Залхуурлыг даван туулах /маргааш гэж байхгүй мэт амьдрах/ Бид аливаа нэг ажлыг маргааш, нөгөөдөр хийнэ гэх маягаар хойшлуулсаар байгаад хуримталсан олон ажил стерссийг бий болгодог. Тиймээс хувийн маш зөв зохион байгуулалтад суралцах нь чухал.
•      Бид биеийн эрүүл мэндэд анхаараад сэтгэцийн эрүүл мэндийн тэр болгон анхаараад байдаггүй. Тиймээс сэтгэцийн эрүүл мэнд гэдэг чухал гэдгийг бодох хэрэгтэй.  Яагаад вэ гэвэл  хүн сэтгэл санаагаар тайван байж бие эрүүл байна.
•      Сүүлийн үед сошиал орчинд цагийг их зарцуулдаг болсон. Хэчнээн үр хүүхдүүдтэйгээ хамт байгаа хэдий ч тэдэнд цагаа зарцуулж чаддаггүй. Тиймээс ковидын үед гэртээ байхдаа цагийг үр бүтээлтэй, аз жаргалтай өнгөрүүлэхэд зориулах хэрэгтэй.
•      Оройд тогтмол цагт эрт унтаж, нойроо сайн авч амрах маш чухал.
Стрессээс гарах энгийн олон аргууд байдаг. Энэ аргуудаас өөрт тохирох аргуудыг хэрэглэж болно.
·         Бид мэддэг хэрнээ хийдэггүй арга бол инээж, баярлах, баярлуулах чухал юм.
·         Стресс мэдрэмжээ нээж ярилцах
·         Өөрийгөө ямагт сайхнаар төсөөлөн бод
·         Төлөвлөгөөнд ороогүй бөгөөд шаардлагагүй гэж үзсэн тохиолдолд хүнд үгүй гэж хэлж сур. Өөрийгөө бүү зовоо.
·         Өглөө бүр инээмсэглэн угтаарай, инээмсэглэл нь сэтгэл сэргээгч эм юм.
·         Сөрөг бодлоос өөрийгөө чөлөөлөөрэй.
·         Өөртөө амрах цаг гаргаарай.
·         Идэвхтэй дасгал, хөдөлгөөн хийх.
·         Амьсгалын дасгал хийх. /3 секунд/
Мөн  гэр бүлийн гишүүн бүр цахим хэрэглээндээ хязгаарлалт тавьж, гэр бүлдээ цаг гаргах нь чухал. Өөрөөр хэлбэл амьд харилцааг бий болгох, хамтдаа сонирхолтой тоглоом тоглох. Жишээ нь: Оюун ухаан хөгжүүлэх тоглоомууд тоглож болно.

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