Izinto ezi-7 zokuzolisa abantu zenza ngokwahlukileyo

Umxholo

• Bahlalisana
• Bagxile ekuFumaneni iZiko labo
• Abayigcini Kunye ngalo lonke ixesha
• Bayazikhupha izixhobo
• Balala
• Basebenzisa lonke ixesha labo leholide
• Babonisa Uxabiso
• Uphengululo lwe

Ukhe wadlula kuyo amaxesha amaninzi kunokuba ubunokukhathalela ukubala: Njengoko uzama ukulawula uxinzelelo lwakho olukhulayo kulo lonke isiphithiphithi sosuku oluxakekileyo lomsebenzi, kukho (rhoqo!) Ubuncinci umntu omnye ozigcina epholile. Ngaba ukhe wazibuza ukuba abo bantu bacinezelekileyo, abasoloko bezolile bagcina njani yonke imihla? Inyaniso yeyokuba, abangomntu ongaphezu komntu okanye abangakhathaliyo-baqhuba imikhwa yemihla ngemihla egcina amanqanaba abo oxinzelelo ephantsi kolawulo. Iindaba ezimnandi zezokuba ungafunda kubo. NgokukaMichelle Carlstrom, umlawuli ophezulu weOfisi yoMsebenzi, uBomi kunye nokuBambisana kwiYunivesithi yaseJohns Hopkins, konke kumalunga nokuthunga amaqhinga ukuze alungele iimfuno zakho.

"Ingcebiso yam ye-1 kufuneka ufumane izicwangciso ezikusebenzelayo kwaye usebenze ukwenza ezo zicwangciso zibe ngumkhwa," uCarlstrom utshele i-Huffington Post. "Ndicinga ukuba abantu baziva benoxinzelelo oluncinci-nangona bexakeke ngokwenene-ukuba bayakwazi ukuphila ngemilinganiselo yobuqu ebaluleke kakhulu kubomi babo. Nokuba yeyiphi na imilinganiselo yakho, ukuba awukwazi ukuzisebenzisa kunzima ukuziva. Zolile. "

Ngokwamkela owakho uxinzelelo-lomntu, isiphithiphithi sobomi sinokulawulwa kakhulu. Kodwa njani ukuqala? UCarlstrom uthi abantu abapholileyo bathatha uluhlu lwendlela abajongana ngayo noxinzelelo kwaye bafumanise izicwangciso eziphilileyo zokulungelelanisa iindlela zokuhlangabezana nezingeloncedo. Funda kwizicwangciso ezisixhenxe ezilula abantu abazolileyo benza iinzame zokudibanisa ebomini babo yonke imihla.

Bahlalisana

Ingcinga

Xa abantu abazolileyo beqala ukuziva bexhalabile, babuyela kumntu omnye onokubenza bazive ngcono-i-BFF yabo. Ukuchitha ixesha kunye nabahlobo bakho kunokunciphisa uxinzelelo kunye nokuphazamisa iziphumo zamava amabi, ngokophando luka-2011. Abaphandi babeka iliso kwiqela labantwana kwaye bafumanisa ukuba abo bathathi-nxaxheba ababekunye nabahlobo babo abasenyongweni ngexesha lamava angathandekiyo bangene kumanqanaba asezantsi e-cortisol kunabo bonke abathathi-nxaxheba kuphononongo.

Uphando lwakutsha nje lufumanise ukuba ukuba ngabahlobo nabantu osebenza nabo kunokukunceda uzive uzolile emsebenzini. Ngokophando lweYunivesithi yaseLancaster, abantu bakha obona buhlobo bunamandla, obuxhasa imvakalelo kwiindawo zabo zomsebenzi, ezinceda ukudala indawo yokusebenzela kwindawo enoxinzelelo oluphezulu. UCarlstrom ucebisa ukutshisa umphunga kunye nabantu oziva usondele kubo, nokuba ngabahlobo, osebenza nabo okanye usapho, "ukuba nje kukho ukungafani kubudlelwane bakho bezentlalo."

Bagxile ekuFumaneni iZiko labo

Ingcinga

Akusiyo imfihlo ukuba ukucamngca kunye nokuqonda kuvelisa izibonelelo ezininzi zempilo, kodwa mhlawumbi eyona nto iphambili ekuziqhelaniseni nefuthe loxinzelelo. Abantu abahlala bexinezelekile bafumana iziko labo ngokuzola-nokuba kukucamngca, ngokujolisa ekuphefumlweni kwabo, okanye nakumthandazo, utshilo uCarlstrom. "[Ezi zinto] zinceda umntu atyhale ikhefu, abonakalise, kwaye azame ukuhlala kuloo mzuzu ukunciphisa iingcinga zokubaleka kunye nokunciphisa ukuphazamiseka. Ndiyakholelwa nasiphi na isicwangciso esineenjongo zokwenza oko sinciphisa uxinzelelo."

Ukucamngca kunye nokomoya kude kuncede abanye babona bantu baxakekileyo kwihlabathi baphumle. UOprah Winfrey, U-Lena Dunham, URussell Brand, kwaye UPaul McCartney Bathethile bonke malunga nendlela abaxhamle ngayo kulwenziwo-ukungqina ukuba lo msebenzi unokungena nakwishedyuli eziqaqambe kakhulu.

Abayigcini Kunye ngalo lonke ixesha

Ingcinga

Abantu abazolileyo abanayo yonke into kunye iiyure ezingama-24 ngosuku, bayazi nje indlela yokulawula amandla abo ngendlela esempilweni. Isitshixo, utshilo uCarlstrom, kukufumanisa ukuba into ekucinezelayo inzulu na njengoko ukholelwa ukuba injalo okwangoku. "Kubalulekile ukuba uqaphele ukuba wonke umntu usebenza ngesantya esikhawulezayo kodwa ephethe uxinzelelo oluninzi, utshilo. "Yima kancinane, ubale ukuya kwi-10, kwaye uthi 'Ngaba le nto yinto ekufuneka ndiyenze? Kubaluleke kangakanani oku kuya kuba kwiinyanga ezintathu?' Zibuze imibuzo ukuyilungisa kwaye ufumane umbono. Fumanisa ukuba ingaba olu xinzelelo luyinyani na okanye luyabonwa.

Ukuvumela uxinzelelo oluncinci ayisiyonto imbi-enyanisweni, kunokuba luncedo. Ngokophando olwenziwe yiDyunivesithi yaseCalifornia, eBerkeley, uxinzelelo olukhulu lunokubangela ukuba ingqondo isebenze kakuhle. Musa ukuyivumela ukuba idlulele ngaphaya kwexeshana elifutshane, ngakumbi ukuba utyekele kwiindlela zokuhlangabezana nemeko embi.

UCarlstrom uthi ngelixa wonke umntu eneempawu ezimbi zoxinzelelo-nokuba kukutya, ukutshaya, ukuya ezivenkileni, okanye ngenye indlela-kubalulekile ukuba uqaphele xa bevela ukuze uzilawule. “Thatha uluhlu lwento oyenzayo xa uxinezelekile kwaye ufumanise ukuba yintoni esempilweni kwaye yintoni engekhoyo,” utshilo. "Icebo kukuba nomxube wezicwangciso-qhinga ezisempilweni [ngaphezulu kwezo] ndlela zokulwa."

Bayazikhupha izixhobo

Ingcinga

Abantu beZen bayalazi ixabiso lokuba ngaphandle kwe-touch okwethutyana. Ngezilumkiso ezingapheliyo, izicatshulwa, kunye ne-imeyile, ukuthatha ixesha ukunqamla kwizixhobo kwaye uphinde unxibelelane nehlabathi lokwenyani kubalulekile kulawulo loxinzelelo. Isifundo esenziwe kwiDyunivesithi yaseCalifornia, u-Irvine wafumanisa ukuba ukuthatha iholide ye-imeyile kunganciphisa uxinzelelo lomsebenzi kwaye kuvumele ukuba bagxile ngcono ekuhambeni kwexesha.

Ukuthatha umzuzwana ukulahla ifowuni yakho kwaye ubeke ingqalelo kwihlabathi elikujikelezile kunokuba ngamava avula amehlo. NgokukaMongameli weHopeLab kunye ne-CEO uPat Christen, unokufumanisa ukuba ubuphoswa yintoni xa ubujonge kwiscreen sakho. "Ndiye ndaqaphela kwiminyaka eliqela eyadlulayo ukuba ndiyekile ukujonga emehlweni abantwana bam," utshilo uChristen kwiphaneli ye-AdWeek ye-2013 ye-Huffington Post. "Kwaye kwakundothusa."

Ngaphandle kwalo lonke uncwadi malunga nokuba kutheni kusempilweni ukukhupha iiplagi, abantu abaninzi baseMelika abafane bathathe ikhefu emsebenzini wabo-nangona besekhefini. "Yinkcubeko yethu ukuba yi-24/7," utshilo uCarlstrom. "Abantu kufuneka bazinike imvume yokubeka phantsi i-smartphone, ithebhulethi, kunye nelaptop kwaye benze enye into."

Balala

Ingcinga

Endaweni yokuhlala ubusuku bonke okanye ukubetha iqhosha lokulala ubusuku bonke, abantu abonwabileyo bafumana ixesha elifanelekileyo lokulala ukuze bathintele uxinzelelo. Ukungabambi iiyure ezisixhenxe ukuya kwezisibhozo zokulala ubusuku ngabunye kunokuchaphazela uxinzelelo kunye nempilo yakho, ngokophando olupapashwe yiAmerican Academy of Sleep Medicine. Uphononongo lubonise ukuba ilahleko enkulu yokulala inefuthe elibi elifanayo kukhuselo lomzimba njengokuvezwa kuxinzelelo, ukuncipha kwenani leeseli ezimhlophe zegazi kwabo bathathi-nxaxheba bangalaliyo.

I-Naps inokuba sisithomalalisi soxinzelelo ngoko nangoko. Izifundo zibonise ukuba ukuthatha i-naps kunokunciphisa amanqanaba e-cortisol, kunye nokunyusa imveliso kunye nobuchule-okoko nje zigcinwa zimfutshane. Iingcali zicebisa ukuba ulale ixesha elifutshane, imizuzu engama-30 kwangoko ngokwaneleyo emini ukuze ungachaphazeli umjikelo wakho wokulala ebusuku.

Basebenzisa lonke ixesha labo leholide

Ingcinga

Akukho nto emhlabeni njengokuthatha ikhefu kwishedyuli yakho exakekileyo kwaye uphumle kulwandle olufudumeleyo-kwaye yinto ebaluleke kakhulu abantu abanoxinzelelo oluphezulu. Ukuthatha iintsuku zakho zeholide kwaye uzinike ixesha lokutshaja ayisiyonto nje yokunethezeka, kodwa icandelo elibalulekileyo kubomi obungenaxinzelelo. Iihambo zinokukunceda ukunciphisa uxinzelelo lwegazi, ukuphucula amajoni akho omzimba, kunye nokukunceda uphile ixesha elide.

Ukuthatha iintsuku zakho zeholide kunokunceda ukunqanda ukudinwa emsebenzini. Nangona kunjalo ukuba umbono wokulahla uxanduva lwakho kwaye ungenzi nto kukwenza uxinezeleke ngakumbi, uCarlstrom ucebisa ukuba kuqulunqwe isicwangciso seholide esisebenza malunga nokusebenza kwakho. “Akukho nto iphosakeleyo ngomntu ofuna ukubaleka aze afikelele ixesha elimiselweyo emsebenzini, kodwa kwaloo mntu ufanele aqonde ukuba, kanye njengokubaleka, ukubaleka kufuna ukuchacha,” utsho. "Ukubuyisela kwimeko yesiqhelo kunokuthetha ukuthatha ikhefu okanye oko kunokuthetha ukuthoba isantya sakho okwethutyana. Ukuqinisekisa ukuba ukubeka phambili ukuzinakekela [kufanele] kube ngumgangatho."

Babonisa Uxabiso

Ingcinga

Ukubonisa umbulelo akukwenzi uzive ulungile-kunefuthe elithe ngqo kwiihomoni zoxinzelelo emzimbeni. Uphando luye lwafumanisa ukuba abo bafundiswe ukuhlakulela uxabiso kunye nezinye iimvakalelo ezintle baye bancitshiswa ngama-23 ekhulwini kwi-cortisol-i-hormone yoxinzelelo engundoqo-kunabo bangazange bayenze. Kwaye uphando lupapashwe kwi Ijenali yoBuntu kunye neNtlalontle yezeNtlalontle bafumanise ukuba abo babhala oko babulela ngako abaziva nje bonwabile kwaye benamandla ngakumbi, banezikhalazo ezimbalwa malunga nempilo yabo.

Ngokomphandi wokubulela uGqr Robert Emmons, kukho intabalala yeenzuzo zokuba nombulelo ezinegalelo kwintlalontle ngokubanzi. "Iifilosofi zeminyaka engamawaka ziye zathetha ngombulelo njengesidima esenza ubomi bube bhetele kuwe nakwabanye, ngoko ke bekubonakala kum ukuba umntu angahlakulela umbulelo unokuba negalelo kulonwabo, impilo-ntle, ukuchuma- zonke ezi ziphumo zihle," U-Emmons uthe kwintetho ka-2010 kwiziko lezeNzululwazi leGreaterGood. "Into esiyifumeneyo kule mifuniselo [yombulelo] kwiindidi ezintathu zeenzuzo: ezengqondo, ngokomzimba, kunye nentlalo." Ngexesha lokufunda kwakhe ngombulelo, u-Emmons wafumanisa ukuba abo benza umbulelo basebenzise rhoqo-into ephambili ekugcineni uxinzelelo.

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