Amanyathelo ama-6 okunciphisa

Umxholo

• Uphengululo lwe

Inyathelo 1: Jonga umfanekiso omkhulu

Shift ekuboneni ingxaki yakho yobunzima ngokwemiqathango yobuqu kwaye endaweni yoko uyibone njengenxalenye yenkqubo enkulu ebandakanya iimfuno zosapho lwakho, ubomi boluntu, iiyure zomsebenzi kunye nayo nayiphi na into echaphazela umthambo wakho kunye nemikhwa yokutya, kubandakanya nakuphi na ukuthanda ukutya ngokobuhlanga kunye noxinzelelo loontanga.

Nje ukuba ufumanise ukuba zingaphi izinto ezingaphandle ezichaphazela isicwangciso sakho sokutya kunye nokuzilolonga, uyakuqonda ukuba ukunciphisa umzimba ngokuzimisela kuphela kunzima. "Ukusebenzisa amandla okuziphucula kufana nokusebenzisa amandla," kusho uFarrokh Alemi, Ph.D., unjingalwazi onxulumene nolawulo lwezempilo eGeorge Mason University School of Nursing eMcLean, Va. "

Inyathelo 2: Chaza ingxaki

Phambi kokuza nezisombululo, kufuneka uchonge eyona ngxaki, utsho uLinda Norman, M.S.N., R.N., odityaniswa nomphathi kwiSikolo soBongikazi kwiYunivesithi yaseVanderbilt eNashville, eTenn., kunye nomnye wophando luka-Alemi.

Yitsho ijean oyithandayo iqine kakhulu. Endaweni yokuzixelela ukuba kufuneka unciphise umzimba, uNorman ucebisa ukuba uzibuze uthotho lwemibuzo, enje ngala "Yintoni enxulunyaniswa nokufumana ubunzima okwenze iijee zam zaqina?" (mhlawumbi ingxaki esisiseko kukukruquka emsebenzini okanye intlungu yobudlelwane obubi) kwaye "Yintoni enegalelo ekufumaneni kwam ubunzima?" (mhlawumbi awenzi xesha lokuzilolonga, okanye utya usabela koxinzelelo kwaye kufuneka ufunde ezinye iindlela zolawulo loxinzelelo ukuze ukwazi ukulandela ngempumelelo isicwangciso sokutya esifanelekileyo). UNorman uthi: "Okukhona ubuza imibuzo, kokukhona uya kusondela kwingcambu yengxaki."

"Kuyanceda 'ukuyila' ingxaki ngokuqinisekileyo," wongeza uAlemi. "Ngokomzekelo, unokujonga ukufumana ubunzima njengethuba lokufumana ukufaneleka." Okokugqibela, kubalulekile ukuchaza ingxaki ngendlela ekuvumela ukuba ubeke iliso kwinkqubela phambili yakho kwaye ulinganise isiphumo ngendlela ojongene ngayo nezinto ezibangela ubunzima.

Inyathelo 3: Cinga ngesisombululo

Ukuchaza ngokucacileyo ingxaki ekuthintela ekufezekiseni ukulahleka kwesisindo esinempilo kuya kukukhokelela kwisisombululo. Ukuba uthethe ingxaki ngokungacacanga - "Kufuneka nditye kancinci" - uzikhethele ukutya njengesisombululo. Kodwa ukuba uthe ngqo - "Ndifuna ukutshintsha imisebenzi okanye ukunciphisa uxinzelelo lwam ukukhusela impilo yam" - uyakuthi ucinge ngeempendulo ezininzi ezilungileyo kwingxaki yakho, enjengokubona umcebisi ngamakhondo okanye ukuqala inkqubo entsha yokwenza umthambo.

Bhala phantsi zonke izicombululo ezithi qatha engqondweni, uze ulungelelanise uludwe ngokwezinto eziphambili, uqale ngezo zinegalelo elikhulu kwingxaki okanye eziya kuba nempembelelo enkulu kwisiphumo.

Inyathelo lesi-4: Jonga inkqubela yakho

Yenza into yokuqala kuluhlu lwakho umfuniselo wakho wokuqala. "Yithi ingxaki kukuba uhlala phantsi, kwaye isisombululo sakho sokuqala kukusebenza nomhlobo emva komsebenzi," utshilo uDuncan Neuhauser, Ph.D., unjingalwazi kulawulo lwezempilo eCase Western Reserve University School of Medicine eCleveland kunye nomnye woogxa bophando e-Alemi. "Ungazama ukusebenzisa iyure yakho yasemini ukuze wenze 'imihla yokuzilolonga.' "

Emva kweeveki ezimbalwa dibanisa inani lamaxesha owenzileyo. Ukuba isisombululo sakho sokuqala asizange sisebenze, zama iklasi yokuzilolonga yangokuhlwa okanye ufumane ipaki apho abantu bahamba okanye babaleke emva komsebenzi. Phumelela okanye ulahlekelwe, gcina amanqaku. "Linganisa inkqubela yakho yonke imihla," kusho uNeuhauser, "kwaye ubeke iziphumo kwitshathi okanye kwifomu yegrafu. Izinto ezibonakalayo ziluncedo."

Idatha oyiqokeleleyo iya kukwenza ukuba wazi iiyantlukwano zakho eziqhelekileyo. Unokusebenza ngakumbi kwiintsuku ezithile zomjikelo wakho wokuya exesheni, umzekelo, okanye unokuhlala ufumana iipawundi ezi-2 xa uchitha iimpelaveki kunye nabahlobo abathile. “Ukuqokelelwa kwedatha ayikokugcina umkhondo wobunzima bakho,” utshilo uNorman. "Imalunga nokulandela inkqubo echaphazela ubunzima bakho."

Inyathelo 5: Chonga izithintelo

"Kuza kubakho iingxaki, iimpembelelo zangaphandle, amaxesha okuba utye cookies kaMakhulu," utshilo uNeuhauser. Uya kuba neentsuku apho ungazukuzilolonga kunye neentsuku oya kulingwa ngazo kukutya ngeholide, kwaye ngenxa yokuba ulandelela inkqubela phambili, uya kuba nakho ukubona ukuba yeyiphi iminyhadala ebangela ukutyeba.

"Ubungqina obuninzi obuvela kwiindawo ezininzi, kubandakanya uphando lokusetyenziswa gwenxa kweziyobisi, lubonisa ukuba iimeko zibangela ukuphinda kubuyele," utshilo uAlemi. "Kufuneka ufumanise ukuba zeziphi iimeko ezikwenza ubuyele kwimikhwa yakudala." Nje ukuba wazi ukuba ukusebenza emva kwexesha kukwenza udinwe kakhulu ukuba ungazilolonga, umzekelo, ungavavanya iindlela zokuyeka umsebenzi ngexesha. Ukuba uvuthela ukutya kwakho okusempilweni ngenxa yokuba utya nabahlobo abahlala be-odola kakhulu, zama ukubamba ukuthatha endlwini yakho kwaye uqiniseke ukuba uya-odola ukutya okusempilweni.

Inyathelo 6: Yakha iqela lenkxaso

Abanye abantu banciphisa ubunzima ngoncedo lomhlobo wokutya, kodwa elona thuba lifanelekileyo lokuphumelela, ufuna inkxaso yabantu abanezigqibo ezichaphazela iinzame zakho.

"Xa usenza utshintsho olubanzi kwinkqubo, izinto ozenzayo zichaphazela abantu abaninzi," utshilo uAlemi. "Ukuba uceba ukunciphisa umzimba ngokuguqula ukutya kwakho-ukuthenga, imikhuba yokupheka kunye neqhinga lokutya okunempilo okunempilo, ngoko wonke umntu ekhaya uya kuchaphazeleka. Kungcono ukuba udibanise nabo kwasekuqaleni."

Qala ngokufundisa aba bahlobo kunye namalungu osapho malunga nokwehla kobunzima ngokubanzi (kubandakanya ukuba loluphi utshintsho kwindlela yokuphila oluyimfuneko) kunye neenjongo zakho ngakumbi ngokubhekisele ekunciphiseni ubunzima bomzimba, emva koko zibandakanye kwiimvavanyo zakho zemihla ngemihla. Iqela lonke kufuneka livume ukuxhomekeka kwidatha, utshilo uAlemi. Njengoko iziphumo zotshintsho lwakho zingena, kubandakanywa nemikhwa emitsha, enempilo, yabelane ngayo neqela.

Emva kwayo yonke loo nto, xa ekugqibeleni usombulula ingxaki yakho yobunzima, aba bantu ngabo abaya kukunceda ubhiyozele impumelelo yakho. Banokude babulele ngokubanceda, nabo.

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