Iindlela eziphilileyo zokufumana amandla amaninzi

Umxholo

• Uphengululo lwe

Jonga iphaneli yezondlo kwibhokisi yeecereal, isiselo samandla okanye i-candy bar, kwaye ufumana umbono wokuba thina bantu siziimoto ezigqunywe yinyama: Sizalise ngamandla (okwaziwa ngokuba ziikhalori) kwaye siyakuhamba ngenqanawa. de sifike kwisikhululo esilandelayo.

Kodwa ukuba ukuziva unamandla ngenene kulula ngolo hlobo, kutheni uninzi lwethu luziva ludiniwe, luxinezelekile kwaye luhlala lukulungele ukulala? Kungenxa yokuba, ucacisa uRobert E. Thayer, Ph.D., isazinzulu semood kunye nonjingalwazi kwizifundo zengqondo kwiYunivesithi yaseCalifornia State, eLong Beach, sizama ukumisa amandla ethu onke. Ngokusebenzisa ukutya ukulungisa imeko zethu kunye namandla aphantsi, sivumela iimvakalelo zethu zilawule imizimba yethu, kwaye siyatyeba kuthethathethwano. Ukuba endaweni yoko sifumana iindlela zokuzomeleza kwiimo eziphantsi ezingabandakanyi ukutya, siya kukhululeka kubuzwilakhe bokutya ngokugqithisileyo.

Incwadi kaThayer, Amandla okuzola: baLawula njani abantu iiMood ngokutya kunye noQeqesho, Kutshanje kukhutshwe ephepheni (iOxford University Press, 2003), ithi thaca le ngxoxo yothusayo kodwa ekugqibeleni iyakholisana: Yonke into iphuma kumandla akho- ayisiyongo kuphela kwaye iyakwazi ukulawula ukutya kakhulu, kodwa kwanezona mvakalelo zakho zinzulu malunga nawe kunye nobomi bakho. "Abantu bacinga ukuzithemba njengempawu ezimiselweyo, kodwa enyanisweni iyahluka ngalo lonke ixesha, kwaye iimvavanyo ezinobunkunkqele zibonise ukuba xa uziva unamandla, iimvakalelo zakho ezilungileyo ngawe zinamandla kakhulu," utshilo uThayer.

UThayer uchaza amanqanaba ombane ukusuka "ukudinwa okuxineneyo," elona nqanaba lisezantsi okanye libi kakhulu, apho nobabini nidiniwe kwaye ninexhala, "ukuzola ukudinwa," okuchazwa njengokudinwa ngaphandle koxinzelelo, nto leyo enokuba mnandi ukuba iyenzeka ngexesha elifanelekileyo. (umzekelo, kanye ngaphambi kokuba ulale), ukwenza "amandla exesha," apho nonke nivuselelwe kwaye nenza umsebenzi omninzi, nangona kungenjalo kokona kufanelekileyo. KuThayer, "amandla azolileyo" yeyona nto ifanelekileyo - into abanye abantu abayibiza ngokuba "hamba" okanye ukuba "kwindawo." Amandla azolileyo amandla ngaphandle koxinzelelo; Ngeli xesha limnandi, linemveliso, ingqalelo yethu igxile ngokupheleleyo.

Ukudinwa okwexeshana ngoyena mntu kufuneka umjonge: Umoya wakho uphantsi, unoxinzelelo kwaye ufuna ukuqhuma kwamandla kunye nento eza kukuthuthuzela okanye ikuthuthuzele. Uninzi lwethu, oluguqulela kwiitshiphusi zetapile, iicookies okanye itshokholethi. UThayer uthi: "Sizama ukuzilawula ngokwethu ngokutya, xa inokusinceda yeyona nto sivakalelwa kukuba sidiniwe: ukuzilolonga."

Nanga amanyathelo amathandathu anokuphakamisa amandla kunye nokunceda ukunciphisa uxinzelelo:

1. Hambisa umzimba wakho. "Ukuzilolonga okuphakathi, nokuba kukuhamba nje okungaphucukanga okwemizuzu eli-10, kwangoko kuyonyusa amandla kwaye kuphucule indlela oziva ngayo," utshilo uThayer. "Ifezekisa imeko ebhetele kuneswekile: imvakalelo elungileyo kwangoko kunye nokunciphisa uxinzelelo oluncinci." Kuphando lukaThayer, izifundo eziye zatya iilekese zixele ukuba ziziva zisiba nzima emva kwemizuzu engama-60, ngelixa ukuhamba imizuzu eli-10 kuphakamisa amanqanaba abo amandla kangangeyure enye ukuya kwezimbini. Ukuzivocavoca ngamandla ngakumbi kunesiphumo esiphambili sokunciphisa uxinzelelo. Nangona unokufumana idiphu yamandla ngokukhawuleza emva koko (udiniwe ekusebenzeni kwakho), iyure enye ukuya kwiiyure ezimbini kamva uya kuba nokuvuselelwa kwamandla okusisiphumo esithe ngqo saloo msebenzi. "Ukuzivocavoca," uThayer uthi, "yeyona ndlela ibalaseleyo yokutshintsha imeko engalunganga kunye nokwandisa amandla akho, nangona kungathatha ixesha ukuba umntu ayifunde loo nyaniso, ngokufumana amava aphindaphindiweyo."

2. Wazi amandla akho aphezulu kunye nezinga eliphantsi. Wonke umntu unewotshi yomzimba wamandla, utshilo uThayer. Amandla ethu asezantsi ngoko nangoko emva kokuvuka (nasemva kokulala kakuhle), iincopho zentsasa kude kube semva kwemini (ngesiqhelo i-11 kusasa ukuya kwi-1 emva kwemini), yehla emva kwemini (3-- 5 pm), ivuke kwakhona ngorhatya ( 6 okanye 7 pm) kwaye iyancipha ukuya kwindawo esezantsi ngaphambi kokulala (malunga ne-11pm). “Xa amandla esihla ngala maxesha aqhelekileyo, ashiya abantu besesichengeni sokwanda koxinzelelo kunye noxinzelelo,” utshilo uThayer. "Iingxaki zibonakala zinzima kakhulu, abantu bacinga ngendlela engalunganga. Sikubonile oku kwizifundo apho iimvakalelo zabantu malunga nengxaki efanayo ziye zahluka ngokubanzi kuxhomekeke kwixesha losuku."

Endaweni yokondla unxunguphalo lwakho, uThayer ucebisa ngokuhoya iwotshi yomzimba wakho (ngaba uphakamile ngaphambili okanye kamva emini?) Kwaye ucwangcise ubomi bakho ngokufanelekileyo nanini na unako. Cwangcisa ukuthatha iiprojekthi ezilula xa amandla akho esezantsi. Kubantu abaninzi, ixesha lokwenza imisebenzi enzima kusasa. UThayer uthi: "Kulapho ke unokukwazi ukuthatha ingxaki." "Akukho ngozi ukuba ukutya okuninzi kunxuse kunye nokutya kakhulu kwenzeka emva kwemini okanye ngorhatya, xa amandla kunye neemvakalelo ziphantsi kwaye sijonge ukuphuculwa kwamandla." Nguwo kanye umzuzu wokuhamba ngokukhawuleza kwemizuzu eli-10.

3. Funda ubugcisa bokuzijonga. Esi sisakhono esingundoqo kangangokuba uThayer ufundisa ikhosi yonke ngokuzijonga kunye nokutshintsha indlela yokuziphatha eCal State Long Beach. Yindalo yomntu into eyenzekayo kwangoko emva kokuba isenzo sithande ukuqinisa isenzo, utshilo. Ukutya kuhlala kuziva kulungile kwangoko emva, nangona kungenjalo kangangexesha elide (ityala kunye noxinzelelo zihlala zidlala, umzekelo), ngelixa amandla avela kwimithambo engathabatha ixesha ukubonakala. “Eyona nto ibalulekileyo kukungajongi kuphela kwindlela into ekwenza uzive ngayo kwangoko, kodwa nendlela ekwenza uzive ngayo kwiyure kamva,” utshilo uThayer. Ngoko ke zama ukuzifundela ngokwakho: Ingaba icaffeine inawuphi umphumo kuwe kusasa, emva kwemini nangokuhlwa? Uthini malunga nomthambo, kubandakanywa ukuqina, ixesha lemini kunye nohlobo lomsebenzi? Nje ukuba uqonde iimpendulo zakho, ungasebenzisa ulwazi lwakho ukoyisa iminqweno yakho - ngakumbi "ukudinwa" kwakho, abo bacela ukonwaba kwangoko kunye nesingqengqelo kunokuba bafumane izibonelelo ezihlala ixesha elide. ukuzilolonga okanye incoko nomhlobo osenyongweni.

4. Mamela umculo. Umculo ngowesibini kuphela ukuzivocavoca ekukhuliseni amandla nasekunciphiseni uxinzelelo, ngokukaThayer, nangona abantu abancinci behlala beyisebenzisa kakhulu le ndlela kunabantu abadala. UThayer uvakalelwa kukuba umculo awusetyenziswa kakuhle njengendlela yokunyusa umoya. Zama i-aria entle, i-jazz riff, okanye ilitye elinzima-nawuphi na umculo owuthandayo uyasebenza.

Thatha kancinci Â- kodwa hayi ixesha elide! "Abantu abaninzi abayazi indlela yokulala ngokulingeneyo, ke bathi ukulala kunokubenza bazive bebi kakhulu," utshilo uThayer. Iqhinga kukucutha ukulala ukuya kutsho kwimizuzu eyi-10–30. Naliphi na ixesha elide liza kukushiya uziva ukhululekile kwaye likugcine ungalali kakuhle ebusuku. Uya kuziva uphantsi kumandla xa uqala ukuvela ebuthongweni, uyalumkisa uThayer, kodwa oko kuyakusasazeka kungekudala kwaye kukushiye uzive uhlaziyekile.

Enyanisweni, ukungalali ngokwaneleyo kusesona sizathu siphambili sokuhla kwamandla ethu kwilizwe lonke; ngoku siphakathi kweeyure ezingaphantsi kwesixhenxe ngobusuku, kwaye yonke inzululwazi yokulala esinayo icebisa ubuncinane besibhozo. "Uluntu lwethu lonke luye lwakhawuleza - sisebenza ngakumbi, silala kancinci," utshilo uThayer, "kwaye oko kugcina kusenza ukuba sitye ngakumbi kwaye sizilolonge kancinci."

6. Hlalisana. Xa abantu kwisifundo sikaThayer babuzwa ukuba benzani ukuphakamisa imimoya yabo (kwaye ngenxa yoko amandla abo), abasetyhini bathi bathembele kunxibelelwano lwasentlalweni - babiza okanye babone umhlobo, okanye baqala unxibelelwano lwasentlalweni. Oku kunokuba nokusebenza kakhulu, ngokukaThayer. Ke kwixesha elizayo xa uziva amandla akho esiba, endaweni yokufikelela itshokholethi, yenza usuku nabahlobo. Isimo sakho sengqondo (kunye nesinqe sakho) siya kukubulela.

Uphengululo lwe