Imemori ingaba nefuthe kakhulu kwiGAD
Ukuba unesifo sokukhathazeka ngokubanzi (GAD), unesixhala esingapheliyo kunye nokuqhubekayo. Abahlobo bakho nabathandekayo banokukuchaza "njengentlanzi" okanye "njengenkxwaleko." Unokuziva uxhalabile ngeemeko zemihla ngemihla kwaye ukuxhalabisa kwakho kungekho ngokulinganayo okanye ngokungenangqiqo. Nangona i-GAD inokuchaphazela inkqubo yakho yemihla ngemihla, inokuchaphazela neenkcukacha zakho.
Iinkumbulo zethu zinokuchaphazeleka xa sibhekene neengxaki zoxinzelelo okanye sibe nolunye uhlobo lokuphazamiseka kwimvakalelo yethu. Ukuba neengxaki ezixhalabileyo ezifana ne-GAD kunokudala ezinye zezi ngxaki rhoqo, ukushiya abantu basebenza ngaphantsi kwezinga eliqhelekileyo lokukhumbula imemori. Oku kulandelelwaniswa ngandlela-thile yezinye iindlela kunye nezizathu zokukhumbuza inkumbulo ngexesha lokuxhalabisa nokukhathazeka.
Ukuxhalabisa nokuSebenza
Kukho iinkqubo ezahlukeneyo zememori kwiibongo zethu ezisebenza ngamandla ahlukeneyo. Umzekelo, inkqubo yethu yememori yesikhathi eside isinceda sikhumbule ulwazi kunye neziganeko ezidlulileyo, kanti into ebizwa ngokuthi "imemori yokusebenza" isinceda sigcine izinto engqondweni njengoko sisebenzisana nabo. Imemori yokusebenza ibaluleke kakhulu ukuba sisombulule iingxaki ngokufanelekileyo kwaye silawulwe iinqununu zolwazi okwangoku. Xa le nkqubo ingasebenzi kumanqanaba aqhelekileyo, kunokukhokelela kwimpazamo, kunzima ukugqiba imisebenzi ngendlela enqwenelekayo, ubunzima bokugxila kwizinto ezahlukeneyo, kunye neengxaki ezininzi.
Ngelishwa, ixhomekeke kakhulu kukukhathazeka nokuxhalaba.
Oku kunokuba yingxaki enkulu kumsebenzi wakho nobomi bakho. I-GAD inokubangela ukuba imemori yakho yokusebenza ikhutshwe yinkxalabo yakho, ekubangela ukuba ukhohlwe imisebenzi ebalulekileyo okanye ukuqeshwa. Unokwenza iimpazamo ezininzi emsebenzini okanye unenkathazo yokugubungela konke okufuneka ukwenze ekhaya.
Iingxaki zeMemori
Uphando olususela kuma-1970 luye lwabonisa ukuba imemori yokusebenza kunye nokuxhalaba kuhlobene. Uphando luye lwabonisa ukuba xa abantu bexhalabile, ngakumbi xa uxhalabisayo kumanqanaba aphakamileyo, uphawu lokuthengisa lwe-GAD, amandla okukhumbula imemori. Oko kuthetha ukuthini ukuba abantu abanamaxhala aphezulu angapheliyo, njengabantu abaninzi abane-GAD, ukusebenza kwesikolo / ukusebenza, ukukwazi ukusebenzisa izicwangciso ezinzima zokuxazulula iingxaki, kunye nezakhono zokwenza izigqibo zingaphatyiswa.
Unyango lwe-GAD
Ukuba unayo i-GAD, ingakumbi ukuba unomgangatho ophezulu wokukhathazeka, unokwazi ukukhumbula imemori kunye neengxaki zeengqalelo. Ukuba kunjalo, esi sizathu esihle kakhulu sokufuna unyango lwe-GAD yakho. Ukungenelela kunokuba luncedo olukhulu, ngakumbi xa ufumanisa ukuba luphazamisana nomsebenzi wakho, imfundo okanye ubomi bakho. Khangela umgqirha ogxininisekile kwiintlungu zokuxhalabisa . Unokukunceda ukulawula uxhalaba ngendlela ephilileyo kunye nozinzileyo. Ukusukela kwizakhono zokuziphatha ukuzincama kwiimpawu zeememori ukukunceda ukhumbule iinkcukacha ezibalulekileyo okwangoku, unyango lunokuba luncedo olukhulu ekuncedeni ukuba ubuyele kwimisebenzi yakho yemihla ngemihla. Kwezinye iimeko, amayeza angadinga ukulawula ukuxhalaba kwakho ngokufanelekileyo, kodwa oku kunokuba luncedo olukhulu ekujongeni iimpawu zakho.
Ukufunda ukulawula nokunciphisa ukukhathazeka kungenza umehluko omkhulu kwimemori yakho yokusebenza.
Umthombo:
Hayes et al (2008). I-Journal ye-Psychology engavamile.