Indlela yokuhlangabezana nexhala loNyulo imini yonke

Umxholo

• Xa uvuka ...
• Ngaphambi kokuya emsebenzini ...
• Xa ufika emsebenzini ...
• Xa ubukele iziphumo zonyulo ...
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Ukuba unyulo luka-2016 lukamongameli lukuguqulele kwibhola yemithambo-luvo, awuwedwa. Uphando olwenziwe kwinyanga ephelileyo yiAmerican Psychological Association (APA) lufumanise ukuba unyulo luye lwangunobangela woxinzelelo kubantu abangaphezulu kwesiqingatha baseMelika. Ngethamsanqa, ugqatso luza kuba semva kwethu kungekudala, kodwa kusekho umqobo wokugqibela ekufuneka woyiswe: Usuku loNyulo. Ke, yintoni le intombazana intombazana intle ukuyenza nge-8 kaNovemba?

"Ukuhamba imini yonke ngaphandle koxinzelelo ayiyonyani," utshilo uDavid Shen-Miller, Ph.D., usihlalo kunye noprofesa onxulumene nesebe leengcebiso kunye nempilo yengqondo kwiYunivesithi yaseBastyr. Ke, kuya kufuneka ulindele uxinzelelo. Kodwa ukuba unenjongo yonke imihla, uya kuba nakho ukulawula uxinzelelo lwakho, utshilo. Nanku ugqirha wakho wasekuseni ukuya ebusuku.

Xa uvuka ...

Betha ukusnuza. Kulungile, ke akunakubakho itoni onokuyenza malunga nale ukuba uva iiyure ezintandathu kuphela kwaye lixesha lokuba uqalise usuku lwakho, kodwa ukuba ungafumana iliso elongezelelweyo elongezelelweyo, kunokuba kufanelekile. Kungenxa yokuba abo balala ubuncinci iiyure ezisibhozo ngobusuku baxela amanqanaba oxinzelelo oluncinci kunabo bafumana iso lokuvala kwaye bahlala bengacaphukanga, utshilo uShen-Miller. Ukulala ubuthongo obulungileyo kunokukunceda ulawule iimvakalelo zakho, uyacacisa, kubonakala ngathi kuluncedo kwiiyure ezingama-24 ezihlawuliswe ngokweemvakalelo loSuku loNyulo.

Kuphephe ukujonga imidiya yoluntu. Ukuba ufunda eli bali mhlawumbi sowusilele koku (whoops!), kodwa usenokwenza umzamo wokunciphisa ukuvezwa kweendaba zakho imini yonke ukugcina uxinzelelo lwakho lujonge. (Ngokubanzi, abantu abafowunelwa ngakumbi kwimithombo yeendaba zentlalo banexinzelelo ngakumbi ebomini babo, utshilo uShen-Miller. Kwaye isifundo esinye sade safumanisa ukuba uxinzelelo olubangelwa ziindaba lunokuba nefuthe elikhulu kwimpilo yakho yengqondo neyasemzimbeni.) Ukuba ufuna ngokwenene ukujonga iindaba, qhubeka, kodwa ke lindela ukubona into onokungavumelani nayo, utsho (kwaye ngelixa ukuyo, mhlawumbi yiya kwicandelo lamagqabantshintshi kuFacebook ngempilo yengqondo yomntu wonke).

Fowunela umzali okanye umhlobo. Ukuba uyaphuma, amathuba okuba ngumhlobo wakho osenyongweni okanye udade naye. Ukungena efowunini nomntu omthandayo ukuze nithethe ngayo kunokukunceda uthobe ixhala emva kokuvuka, utshilo uShen-Miller. Ukuba oko kuvakala njengengcamango eyoyikisayo eya kukushiya uxinzelelo ngakumbi kunakuqala.

Camngca. Lo ngomnye umsebenzi uShen-Miller ucebisa ukunceda ukuzolisa ingqondo kuqala ekuseni. Yenza ingqondo-phezulu yokunciphisa ixhala, ingqondo inokukunceda ukuba uziqonde ngakumbi kwaye ube nemfesane (mhlawumbi kubaxhasi bomgqatswa ongafuniyo) kwaye kubonisiwe ukukunceda uzive uzolile xa ujongene noxinzelelo task, [njengokukhohlela] ukuvota. (Jonga iFacebook yethu ngokuPhila iklasi yokucamngca yemizuzu engama-20 kunye ne-MNDFL, studio yokucamngca esekwe kwi-NYC kunye ne-Instagram-dream).

Tshintshela ikofu yakho iti. Oku kunokuba luqilima ngokuxhomekeke kwinqanaba lakho lokusebenzisa ikofu kunye nokuba ulele kangakanani na ngobusuku obudlulileyo. Kodwa kuba icaffeine inokunyusa uxinzelelo kwaye ikwenze ube yi-jittery, kuya kufuneka ujonge ukutya kwakho isiselo esinetafini ngentsasa yoSuku loNyulo, utshilo uShen-Miller. Khetha iti yemifuno ukuba unako.

Yenza umthambo. Ukunyusa amandla akho kunye nokunciphisa amanqanaba oxinzelelo, zama ukufumana imithambo ngaphambi kokuba uye kwiipoll, njengalezi zinto zisibhozo ziyilelwe ukuvusa umzimba wakho okanye uxinzelelo lwe-yoga. (Okanye, ukuba ayibanda kakhulu, thatha uhambo ngaphandle, olunokunceda ukukhulula uxinzelelo phezu kwetoni yezinye izibonelelo zempilo ezakhelwe ngaphakathi.)

Ngaphambi kokuya emsebenzini ...

Yiya kuvota-duh! Nabani na ophumelele unyulo unokuba ngaphandle kolawulo lwethu, kodwa inye loo nto thina unako ulawulo luphuma phaya kwaye luvote, utshilo uShen-Miller. "Kukho unxibelelwano phakathi kweemvakalelo zokungancedi kunye noxinzelelo," uyachaza, "ke ukuba nenxaxheba kwinkqubo yezopolitiko kwaye uzive ngathi lilizwi lakho kwaye unokwenza umahluko kubaluleke kakhulu kwimpilo yakho iphela."

Zivuze. "Emva kokuba uvotile, zivuze. Ukuba unento ekufuneka ujonge kuyo emva kokuba uvote kunganceda ukukhulula ingqondo yakho ngexesha lenkqubo yokuvota," utshilo uShen-Miller. Ewe, oko kulula-$5 latte apha siyeza!

Hlala ulungile. Ukwenza umzamo oqinisekileyo wokuhlala unesimo esihle ngexesha lenkqubo yokuvota kunokunceda ekunciphiseni uxinzelelo, utshilo. Gxininisa kwizinto ezibalulekileyo ebomini bakho, njengosapho kunye nabahlobo bakho, kwaye wazi ukuba wena (kunye nelizwe) uya kuphumelela kuyo nantoni na eyenzekayo.

Xa ufika emsebenzini ...

Gwema ukuhlangana okunetyhefu.

Oku kunokuthetha ukunqanda indawo zoluntu kwiofisi yakho apho uyazi ukuba abantu bazakuthetha ngonyulo, utshilo uShen-Miller. Kwi-flipside, ukuba ukuva ngayo kuyakunceda phelisa uxinezeleko ke, ngandlela zonke, uye ekhitshini apho abantu bathetha ngokuvota. Kodwa uyazi, mhlawumbi zama ukwenza umsebenzi othile namhlanje, nawe.

Kwaye ukuba ubambekile kwingxoxo-mpikiswano nomntu osebenza naye okhutheleyo… Vumelana nokungavumelani, ucebisa uShen-Miller. Ngokucacileyo, awuzukucenga umntu oneenkolelo ezichaseneyo ukuba atshintshe ingqondo yakhe kweli nqanaba lomdlalo, ke zama ukufumana indawo oqhelene nayo kumbandela eniwukhathaleleyo nobabini. Ukuba oko kubonakala kungenakwenzeka, ziphephe iincoko zezopolitiko ngokupheleleyo, utshilo.

Xa ubukele iziphumo zonyulo ...

Lindela uxinzelelo. Ewe, eli licebiso elililo ngqo kuShen-Miller. Kuvakala kukumuncu, kodwa kubalulekile ukuba ulindele inqanaba lokungancedi kunye nokungabikho kolawulo, utshilo. "Khumbula nje, uyenzile indima yakho ngokuvota."

Misela imida. Ukuphazamiseka kokujonga ukunganyanzeleki kunyango yinto ekuxhalabisayo ngabaqeqeshi bezempilo yengqondo. Ukugcina amanqanaba oxinzelelo lwakho ekunyukeni, musa ukuhlala uncamathele kwiTV yakho ngokupheleleyo busuku. Ayizukutshintsha iziphumo, siyathembisa.

Xa ekugqibeleni uMongameli olandelayo ebhengezwa… Ukuba umgqatswa wakho okhethiweyo uyaphumelela, unokuziva ukhululekile kwaye wonwabile! Kodwa, nokuba sithini isiphumo, yazi ukuba wonke umntu uya kudlula kuyo njengelizwe nakwindawo ohlala kuyo, utshilo uShen-Miller. "Gcina incoko kunye nabo ubathandayo ubungavisisani nabo kwaye uzame ukuthathela ingqalelo imbono yabo. Gxininisa kwinto eyenzekayo ekuhlaleni ukongeza kuzwelonke njengoko oku kunokuba nefuthe elikhawulezileyo kuwe buqu," utshilo.

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