Indlela yokujongana neNgxaki yokuSebenza kunye neeNeva phambi kogqatso

Umxholo

• Kutheni Ufumana iNgxaki yokuSebenza phambi koMdyarho
• 1. Yamkela ixhala elingenayo.
• 2. Ziqhelanise nengqondo.
• 3. Zama ukwenza umfanekiso-ngqondweni.
• 4. Gqitha ubugcisa bokuzithetha.
• 5. Yenza amasiko.
• Uphengululo lwe

Ngobusuku ngaphambi kwesiqingatha sokuqala semarathon, intliziyo yam yabetha ngamandla kwaye iingcinga ezingalunganga zakhukhumalisa ingqondo yam ngeeyure zakusasa. Ndafika ekuqaleni ingxubakaxaka, ndizibuza ukuba kutheni emhlabeni ndivumile ukwenza into engenangqondo. Ukanti, kwiikhilomitha ezili-13.1 kamva, ndaluwela ugqatso ndaza ndaziva ndiphumeze okwesibini emva kokuzala. Yayiyiloo mvakalelo inzulu nezukileyo eyandidibanisa ngokusemthethweni ekubalekeni. (Le miqondiso ili-13 ithetha ukuba uyimbaleki ngokusemthethweni.)

Kwakumalunga neminyaka emithandathu kunye nesiqingatha semarathons eyadlulayo. Unokucinga ukuba onke la mava ongezelelweyo angandifundisa ukuba ndipholile kwaye ndiqiniseke phambi kogqatso-kodwa, hayi, kwenzeke okwahlukileyo. Ngoku, amajita ahamba iiveki ezimbalwa ngaphambi komdyarho endaweni yeentsuku. Andijongi nje kwaye ndijika ubusuku ngaphambi komsitho; Ndinobunzima bokulala iveki yonke. Elona candelo libi? Ukuxhalaba kuguqule iimvakalelo zochulumanco zibe zezoyikeko kwaye "Kutheni ndisenza oku?" iingcinga. Bendingasamnandanga qha. Yintoni enika?

Kutheni Ufumana iNgxaki yokuSebenza phambi koMdyarho

Ukuthetha ngokwengqondo, uxinzelelo lwangaphambi komdyarho lubangelwa kukungaqiniseki malunga nomsitho onje ngemozulu, ikhosi, ulungiselelo, kunye nokusebenza-kwaye noloyiko lokuphendula kwethu kokungaziwayo, ucacisa uRob Udewitz, Ph.D., wezeMidlalo kunye neNtsebenzo yezeMpilo. yaseNew York. Ezo jitters zihlala zandiswa kukulungiswa kwesiphumo okanye mhlawumbi kukuhlazeka eluntwini.

Uxinzelelo lwangaphambi komdyarho lubangela umlo, ukubhabha, okanye ukuphendula okomkhenkce, ngokungathi uleqwa yibhere, utshilo u-Udewitz. "Imibhobho yakho ye-pulse kunye negazi lihamba lisuka esiswini sakho liye entliziyweni kunye nemiphunga, nto leyo evelisa isicaphucaphu kwaye iphazamise ukugaya, okukhokelela kwisitulo esikhululekile." Le yinto eyenzeka nakwiimbaleki ezikumgangatho ophezulu (kwaye yingcaciso yebhayoloji yaloo migca inde ye-porta-potty yangaphambi kogqatso).

Ngaphandle kwempendulo yoloyiko, uxinzelelo lubangela ukuba imeko yakho yehle, kwaye ingqwalaselo yakho inciphise okanye isasazeke kakhulu, utshilo uLeah Lagos, Psy.D., ojolise kwezengqondo kwezemidlalo kunye nonyango lwengqondo kwisiXeko saseNew York. Ubhekisa kweli lizwe "njengengqondo exakekileyo." Ukuba uchitha ixesha elininzi kolu xinzelelo, "ingqondo exakekileyo" inengqondo, inamandla okuchaphazela ulonwabo lwakho kunye nokusebenza.

Iimbaleki ezifuna ukulungiswa ngokukhawuleza koxinzelelo, ngelishwa, ziya kuvela zingenanto. Kuyafana nokunqumlela kwisicwangciso soqeqesho, ukuphefumla okunzulu apha kwaye akukho nto bayenzayo ukugcina ezo jitters zangaphambi komdyarho zijongisisiwe.

Ngethamsanqa, zininzi iindlela ezisebenzayo zokulawula iimvakalelo eziphazamisayo ezinokuthi zikwenze uzole ngaphambi kogqatso nakuzo zonke iinkalo zobomi-ukuba uyazilandela ngokwenkolo njengoko ulandela isicwangciso sakho soqeqesho. Ezi zinto zintlanu zilandelayo zonyusa ingqondo ziyacetyiswa ngabaqeqeshi abaziingcali kunye noochwephesha kwezemidlalo kodwa banokuba nefuthe elibalulekileyo kubadlali beamateur. (Jonga: Umbaleki weOlimpiki u-Deena Kastor Uqeqesha njani uMdlalo wakhe weNgqondo)

Gxila ekwakheni amandla akho engqondo ngendlela efanayo oyibeka phambili kuyo yonke indawo yokuziqhelanisa, iskat, kunye neseshoni yokuqengqeleka amagwebu, kwaye ubukele uthando lwakho lokubaleka kunye nokusebenza-kukonyusa kakhulu.

1. Yamkela ixhala elingenayo.

Izinto zokuqala kuqala: Ayizizo zonke ii-nerves ezimbi, utshilo uLagos. Kuya kufuneka ulindele ukuba ubuncinci uvalo. "Ukuxhalaba kuhlala kuvala umsantsa phakathi kokubanakho kunye nokukwazi," ucacisa. Kuxa imbaleki ixakene nesiphumo sogqatso kunye nezinye iimpembelelo zangaphandle apho ixhala linokuba lilize.

U-Udewitz ukhuthaza abathengi bakhe ukuba bahlakulele umdla malunga nemithambo-luvo yabo: Endaweni yokunyamezela ukungonwabi okanye ukuzama ukuyilawula, uyakubongoza ukuba uphonononge okwenzekayo kwaye wamkele okungaziwayo. Udewitz ukholelwa ukuba ukuzama ukulawula unxunguphalo kuvelisa ukuqina ngemini yogqatso olunefuthe elibi ekusebenzeni. Endaweni yoko, nikela ingqalelo kwinto kanye kanye ekwenza uzive unexhala okanye jittery. Lisebenzise njengethuba lokufunda ngakumbi ngawe kwaye ufumanise ukuba yintoni eqhuba ezo mvakalelo zingalunganga.

Umqeqeshi oyintloko weklabhu yeTrilatino Triathlon uDanny Artiga uxelela bonke abadlali bakhe ngaphambili: "Awusoze ulususe ngokupheleleyo unxunguphalo. Ungazami ukulwa nalo. Lindela ukuxhalaba, wamkele, kwaye uphume." Khumbula uFranklin D. Roosevelt ethetha ngoloyiko? Kukho ifayile ye- ingqiqo ukungoyiki uloyiko uqobo.

Yizame: Qaphela kwiphepha lakho okanye kwikhalenda ye-elektroniki kwiveki enye ngaphambi komdyarho, "Ixhala liza kungekudala! Ayizukulunga nje, iya kuba ntle."

2. Ziqhelanise nengqondo.

Mhlawumbi uvile "ngokukhumbula," kodwa ukuqonda ligama elisetyenziswa ngokukhululekileyo abantu abaninzi abangaliqondi ngokwenene. Ukuqonda kukukwazi ukuchitha ixesha elide kugxilwe kulo mzuzu wangoku (into enzima kakhulu kwiminyaka yesaziso sokutyhala), ngokukaMichael Gervais, Ph.D., ugqirha wezengqondo wezemidlalo osebenza neeOlimpiki kunye neembaleki eziphambili. . Oku kubandakanya ukwazi ngeengcinga zakho, iimvakalelo, umzimba kunye nendalo.

Eyona nto ibaluleke kakhulu ukwazi ukuba ukuqaphela akunakubakho xa kukho ingxolo. Ingxolo, kule meko, "yinto abanye abantu abacinga ngayo ngathi, ixhala, ukuzigxeka, kunye nokulungiswa kwexesha elithile lokugqiba, konke oku kusikhuphayo kulo mzuzu," utshilo uGervais. Ukuba nengqiqo bubuchule, hayi isimo sobuntu, nto leyo ethetha ukuba kufuna ukuziqhelanisa ukuze kuphunyezwe kwaye kugcinwe ukukwazi ukucula ngokwenyani. Ngokufanayo nokuzibophelela esikwenzayo ekufikeleleni ngokukhawuleza ukuguqulwa kwemilenze okanye ukukhulula amagxa ethu, ukuchitha ixesha elininzi kulo mzuzu wangoku. kukhulisa ukuzithemba, ithemba nokuzola. (Jonga: Kutheni yonke iMbaleki ifuna isiCwangciso soQeqesho esiQondileyo)

Ukuphuhlisa isakhono sokucinga, uGervais ucebisa ngento enye yokugxila: ukugxila ngokungagungqiyo kwinto enye, nokuba kukuphefumla kwakho, ichaphaza eludongeni, imantra, okanye isandi. (Unokwazi nokuziqhelanisa neti.) Ngaba uphazamisekile? Ayithethi ukuba wohlulekile. Enyanisweni, yiloo nto ekuncedayo ukuba uhlakulele ukuqonda okungcono. Ucebisa ukuba ubuyele ngobunono kuqheliselo kwaye uqhubeke. Uphando lucebisa ukuba ubuncinci bemihla ngemihla yokuziqhelanisa nemizuzu eli-10 luncedo ekunciphiseni unxunguphalo, kwaye olunye uphononongo lubonisa ukuba ukuziqhelanisa nemizuzu engama-20 kungcono nangakumbi-kodwa zombini zinokusebenza emva kweeveki ezisibhozo nje.

Yizame: Chonga ixesha kusuku lwakho apho isenzo semizuzu eli-10 kunokwenzeka ukuba senzeke, kwaye uzame ukuzijolisa kwinqanaba elinye likaGervais. (Abaqeqeshi abaphezulu bafunga ngento yokuqala-kwi-AM yokucamngca.)

Ngaba ufuna izikhokelo ezithile ngakumbi? ILagos icebisa obu buchule bukhethekileyo bokuphefumla: Ukuphefumla imizuzwana emine kwaye ukhuphe umoya kangangesithandathu. Ungabusebenzisa obu buchule kwimeko enzima yobomi njengokuhlala ngaphakathi kwezithuthi, ulinde idinga, okanye ujongane nomzuzu onzima wokuba ngumzali. Ngokuphefumla, ekugqibeleni siyakwazi ukutshintsha i-physiology yethu sitshintshe ukusebenza kwengqondo yethu, utshilo. (Unokuzama oku kucamngca ngoxinzelelo kwi-Headspace.)

3. Zama ukwenza umfanekiso-ngqondweni.

Usenokuba ukhe wayiva i-buzz yokusebenzisa i-visualization ukuphucula ukusebenza kwezemidlalo. Ngelixa oku kusengqiqweni, yithi, ukwenza indawo yokuntywila ngokugqibeleleyo okanye ukubambelela kokufika kwindawo yokuzivocavoca, obu buchule bunokusetyenziselwa imisebenzi efana nokubaleka.

Ukubonakala kuyasebenza kuba kusebenze iindlela ezifanayo kwingqondo ezigxothwayo xa usenza lo msebenzi. Ke xa uzibonela ngamehlo akho ukuba unobuhlanga oboyikisayo, oko kuyanceda ukuqeqesha umzimba wakho ukuze ukwazi ukwenza into oyicingileyo. (Nazi ezinye izizathu zokuba ukubonwa kusebenza, kunye nendlela yokwenza.)

ILagos icebisa ukuba uzibonele ubaleka ugqatso-yonke inkqubo ukusondela kumgca wokuqala ukuya kumaxesha anokuba nzima, njengokushaya udonga olusisaci. “Emva koko, phinda le nkqubo, kodwa ngeli xesha ngokungathi ngumntu wesithathu, ubukele ividiyo yomdyarho,” utshilo.

Kuyanceda ukusebenzisa zonke izivamvo ezintlanu xa uvula umfanekiso, kubandakanya nokusingqongileyo, utsho uGervais. Yehlisa umfanekiso, uwukhawulezise, ​​kwaye uwujonge kwii-engile ezahlukeneyo. Dibanisa iimvakalelo ezinokuvela ukuba ubunokubaleka ngalo mzuzu. "Ufuna ukubona la mava kwinkcazo ephezulu, enomzimba othule kunye nengqondo, ukuba ube khona ngokusemandleni kuyo yonke inkqubo," utshilo.

Ngokuchasene nento osenokuba uyivile, akufuneki zonke zihambe ngokugqibeleleyo entlokweni yakho: "Chitha malunga neepesenti ezingama-85 zexesha lokujonga impumelelo-ngomgama omkhulu, iimeko ezithandekayo, ukuzithemba-kunye neepesenti ezili-15 ucinga imeko ezingalindelekanga nezingalunganga, njenge uxinzelelo olukhulu kumgca wokuqala, iblisters, ukudinwa, utshilo.

Yizame: Yenza umbono ube yinxalenye yenkqubo yakho yasemva kokuqhutywa. Yolula, qengqeleka amagwebu, kwaye uhlale ngokuzolileyo imizuzu emithandathu ucinga ukuba ungahamba njani na amaxesha anzima phakathi kwamava amangalisayo.

4. Gqitha ubugcisa bokuzithetha.

"Abantu bakholelwa ukuba ukuzithemba kuvela kwimpumelelo yexesha elidlulileyo," utshilo uGervais. "Kodwa ayiyonyani leyo. Ukuzithemba kuvela kule nto uyithethayo kuwe imihla ngemihla. Kwaye into oyithethayo kuwe yeyokwakha ukuzithemba okanye uyayitshabalalisa." UGervais ucebisa ukuba ube nokuqonda xa uthetha kakubi, nto leyo inceda ukuvuza amandla kwaye ithobe umoya wakho kunye nokuzithemba.

"Ukukholelwa kwinto enokwenzeka bubuntu bokuthetha ngokwakho," wongeze watsho uGervais. Isenokuvakala ilula kakhulu, kodwa imbono yeyokuba, ekuhambeni kwexesha, incoko yababini onayo nawe njengembaleki kwaye njengomntu uyakusuka kwinto oyicingayo. ngekhe ukufikelela kwinto oyenzayo unako. Inyani yomcimbi kukuba iingxelo ezizezakho zokuthetha zinemveliso ngakumbi kwaye ziphucula ukusebenza kakuhle. Ixhala kunye nokuzithetha gwenxa kukonakalisa ukusebenza kakuhle, utshilo. (Nantsi ngakumbi indlela ukuthetha ngokwakho kunokwakha ukuzithemba okungayekiyo.)

Yizame: Qaphela ukuba incoko yakho yangaphakathi ayibi okanye ilungile. Xa uqaphela iingcinga zakho ziwela kwibhakethi langaphambili, ziphinde zizinike ngendlela elungileyo.

Zama ukubhala ezinye iingxelo ezizinyanzelayo zokuthetha njengendawo yogcino xa uziva, "meh." Umzekelo, "Ndiza kuwonwabela umcimbi wam olandelayo," okanye, "Ukubaleka olu gqatso lilungelo kwaye izakuba yinto entle." Emva kokubaleka okukhulu okanye umngeni wokuzilolonga, bhala ngokuthe ngqo indlela oziva ngayo, kwaye ubuyele kwezo ngcinga xa uziva uxhalabile okanye ulahlekelwa luvuyo kulo msebenzi ngokwawo.

5. Yenza amasiko.

I-Artiga ikhuthaza ukudala amasiko kwiintsuku zokugqibela ezikhokelela kwisiganeko esigxile ekuzinakekeleni kunye nokulungiswa ngokugqithiseleyo. (Nazi iitoni zengqondo zokuzinyamekela ukuze uqalise.)

Ungalindela ukuba iijitters zivele ngaphezulu okanye ziqinise malunga neentsuku ezintlanu ngaphambi komsitho, utshilo uArtiga. Kuyanceda ukuba nemisebenzi ecetywayo ukuyilawula: Cwangcisa i-massage, uzibandakanye kwibhafu eshushu, uye kwiifilimu, ujabulele isidlo esikhethekileyo, ukhanyise amakhandlela ngexesha lokulala. Ngamanye amagama, yehlisa isantya, ukunciphisa uxinzelelo lwangaphandle, kwaye uzonakalise ngokubola. (Hayi, akufuneki usixelele kabini!)

"Zonke iimbaleki zinengxaki yokulala kubusuku obuphambi komsitho," wongeza uArtiga. Kungenxa yoko le nto kufuneka ubeke phambili ubuthongo malunga nobusuku obune phambi kogqatso ukuze ufezekise ubusuku obuthathu bokulala ngokuqinileyo ngaphambi kosuku lomdyarho, utshilo. Yenza isithethe esimnandi sokulala kunye neti kunye nencwadi enkulu okanye imagazini ukubetha ubuthongo, kunye nokugcina izinto zombane kwelinye igumbi. Vimba obu busuku kwikhalenda yakho njengesikhumbuzo. (Landela ezi ezinye izikhokelo zokufumana ubuthongo obulungileyo kunye nokubuyela kwimeko yesiqhelo.)

UArtiga ucebisa iimbaleki zakhe ukuba iimenyu zabo zicwangciswe kwiintsuku ezintlanu ngaphambi komsitho, esekwe kwizidlo ezizame-kwaye ziyinyani, kunye nokuqinisekisa ukuba ipetroli kunye nokukhethwa kwe-hydration kugqityiwe kwaye kuthengiwe. Ingcebiso yepro: Musa ukuzama nakuphi na ukutya okutsha kwiintsuku eziphambi kogqatso okanye kusuku lomdyarho, ukuba unganceda. Beka zonke izinto zobuqu kunye nempahla yokunxiba usuku olupheleleyo ngaphambi komdyarho wokuphelisa naluphi na uhlobo lokukhuhla ngomzuzu wokugqibela. Ukuzilungiselela kakuhle kwiintsuku ezikhokelela kugqatso kukubeka kwindawo engcono yokuxhobisa ixhala xa uthelekiswa nokuziva ungalawuleki.

Ukuba uhamba okanye uthatha uhlanga, konke oku kulula kunokwenza. Yenza oko unakho ukuze uzilungiselele kakhulu: Pakisha izixhobo ezongezelelweyo ukuze ulungele ukubaleka kulo naluphi na uhlobo lwemozulu. Uphando lwendawo yokutyela enikezela ngemenyu ekufutshane nento onokuyenza ekhaya kwaye wongeze kunye nokutya okuthandayo. Eyona nto ibaluleke kakhulu, khumbula ukuba ukulungela ayisosiqinisekiso sokuba into engalindelekanga ayinakwenzeka. Kulapho ukudityaniswa kwezi ndlela ezintlanu kuza kudlala khona. Xa ngaphezulu kwesinye samkelwe kwisiqhelo sakho, uya kuba lula ukuba ukhululeke xa umbhoxo ukhutshiwe.

Yizame: Yenza uluhlu lokutshekisha lwezinto ekufuneka ubenazo kwiintsuku ezimbini ngaphambi komdyarho wakho olandelayo, kubandakanya ukutshaja i-elektroniki, ukubona iimpahla zokulahla, kunye nokufumana iisokisi zakho ozithandayo. Nje ukuba izinto ezibekiweyo zibekelwe bucala, thatha ibhafu kwaye ulale kwangoko.

Ekugqibeleni, isitshixo sokulawula uxinzelelo lwangaphambi komdyarho 1) ukwamkela ukuba kuya kwenzeka nokuba kunjalo kwaye 2) ukuza kukuqonda ngokunyanisekileyo ukuba ukuhlakulela amandla engqondo kunye nokuqina yinto eyimfuneko kwisicwangciso soqeqesho lomzimba. Ngokungafaniyo nesicwangciso soqeqesho, nangona kunjalo, ukwazisa ngengqondo akuyosayensi ngqo. Ukuze ezi ndlela zintlanu zisebenze, kufuneka uzazi ngcono zombini njengembaleki kwaye njengomntu. Dlala ujikeleze ngezenzo, kwaye ukuba uyabambelela kwinto esebenzayo, kunokwenzeka ukuba uzakufezekisa ukuzola okukhulu ngaphambi kosuku lomdyarho, kunye nexesha elizayo lokuphosa ialam.

Uphengululo lwe