Iingcebiso ezi-5 ezilula zoLawulo loxinzelelo olusebenza ngokwenene

Umxholo

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Njengokuba sonke singathanda ukunqanda uxinzelelo kuzo zonke iindleko, akusoloko kunokwenzeka. Kodwa yintoni thina unako Ukulawula yindlela esisabela ngayo kuxinzelelo oluthi ngokuqinisekileyo lubekho emsebenzini nakubomi bethu bobuqu. Kwaye nangona oko kusenokungabonakali ngathi kuninzi, kunamandla ngakumbi kunokuba ucinga.

Yithi uqeqesha iinyanga ugqatso, kodwa uphoswe lixesha lenjongo ngemayile. Zimbini iindlela zokuphendula: Ngokuzibetha, ukuthandabuza ubuchule bakho, kwaye ujonge kuyo yonke into oyenzileyo engalunganga; okanye, ungasombulula ukuba ufunde kwiimpazamo zakho kwaye wenze ngcono kwixesha elizayo. Ukuba uzihlalela ngokwakho, umjikelo wakho olandelayo woqeqesho uya kuziva unzima kakhulu kwaye awunantsingiselo. Ukuba uyazikhuthaza, ungasebenzisa ukubuyisela umva njengamafutha ukukunceda uqeqeshe ngakumbi.

Sonke singathanda ukukholelwa ukuba siwela kwinkampu yesibini, kodwa inyani yeyokuba kunokuba nzima ukubuya umva ekuphoxekeni, njengokungaphumeleli ekufikeleleni usukelo lokuzibekela usukelo lokuzilolonga, ukusilela ekutyeni, ukuphoswa ngumhla wokugqibela emsebenzini, okanye. ukwahlukana nomnye obalulekileyo. Kodwa ungayiqeqesha ingqondo yakho ukuba yomelele ngakumbi kuxinzelelo kunye nokusilela. Ukuqala, zama ezi zicwangciso zintlanu zisekelwe kufundo. (Kwakhona gcina la maqhinga avunyiweyo anyangiweyo osisigxina engqondweni.)

Buza "Ndiza kuthini kwi-BFF yam?"

"Ukuzicingela ngowona mthombo ubalulekileyo wokomelela ngokweemvakalelo," utshilo uKristin Neff, Ph.D., umbhali wencwadi Imfesane yakho. Kuthetha ukuba, ngokulula, uziphathe ngobubele obufanayo nobuya kumphatha kumhlobo wakho okwixesha elinzima. "Uninzi lwabantu luyazigxeka kwaye luyazidiliza xa lugxininisekile. Bahamba ngokuthe ngqo kwimodi yokulungisa kwaye abaziniki nayiphi na intuthuzelo, inkathalo, okanye inkxaso, "utsho. Endaweni yoko, ucebisa ukuba ube nomfanekiso-ngqondweni womhlobo wakho esiza kuwe ngengxaki ojongene nayo, aze azixelele into oza kuyithetha kuye. “Xa uziphethe ngovelwano, amanqanaba akho eehomoni zoxinzelelo njenge-cortisol ayancipha kwaye amanqanaba akho eehomoni eziziva kamnandi njenge-oxytocin ayanda, ngoko nangoko akwenza uzive uzolile kwaye ukwazi ukujongana,” utshilo uNef.

Ukubetha iHay kwangoko.

Ukuba uhamba ngexesha elinzima kakhulu, zama ukubeka phambili ukulala. Ngokutsho kophando kwincwadi yakutshanje Lala kwaye Uchaphazele, abantu abalahlekelwa yi-zzz yobusuku baphendula ngakumbi ngokweemvakalelo kwiingcinezelo. Emva kweyure okanye ezimbini ezongezelelweyo, unokuziva umlingo ngcono ukubanakho. (Awukwazi ukulala? Zama ezi ziCwangciso zeSayensi eziXhaswayo malunga nendlela yokulala ngcono.)

Cinga "oku kuya kuba kuhle kum"

Izandi ziyitshizi, mhlawumbi. Kodwa uphando oluvela kwiYunivesithi yaseStanford lubonisa ukuba ukucinga ngoxinzelelo njengento eza kukuqhubela phambili kunokunceda utshintshe indlela ophendula ngayo, ekugqibeleni uphucule imeko yakho kunye nemveliso. Kwaye iyavakala: Ukuba ungaziqinisekisa ukuba ukuthatha isabelo esingalindelekanga emsebenzini kuya kuba yinto elungileyo ekuhambeni kwexesha, kuba iyakukufundisa izakhono ezitsha kwaye ikuncede usebenze ngokukuko phantsi koxinzelelo, kwaye uya ukubanamathuba okuzibandakanya kuhlobo lokuziphatha olwenza ukuba uxinzelelo lube mandundu, njengokuzibambezela okanye ukwenzakalisa.

Kubile

Ewe, esikuthandayo soxinzelelo-i-buster-exercise-inyani iyasinceda ukuba sibuye umva kuxinzelelo ngokukhawuleza, ngokophando lwakutsha nje kwijenali. Neuropharmacology. Ukusebenza kukhupha ikhemikhali yobuchopho ebizwa ngokuba yi-galanin, ekhusela ii-neuron zakho kumonakalo onxulumene nokuxhalaba ukonyusa-kunye nokuqina kwakho kuxinzelelo.

Sebenza "Ingqondo Iyaphula" Kumhla Wakho

Ubuhlengikazi mhlawumbi yenye yezona zinto zixinzelelekileyo phaya. Kodwa ukuchitha nje imizuzu embalwa ngeyure engqondweni-uphulaphule umculo opholileyo, ufunda ukuphefumla okunzulu, okanye usolula-wehlisa amanqanaba amanesi oxinzelelo loxinzelelo, ubenza ukuba bangabinakho ukutshiswa, ngokophando lwakutsha nje Ijenali ye-Occupational and Environmental Medicine. Kwaye akukho sizathu sokuba ayinakusebenza nakuwe. (Sine-11 yoMthambo wokuphefumla ukwenza ngcono nayiphi na imeko ukukunceda ukuba uqalise.)

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