Iindlela ezi-3 zeengcali zokumisa uxinzelelo ngaphambi kokuba luphume kulawulo

Umxholo

• Ungaluyekisa njani uxinzelelo, ngokweengcali
• Hlakulela isimo sengqondo esifanelekileyo
• Fumana iindlela zokudibanisa izihlobo kunye nokuqina
• Ukuzinyamekela kuqala
• Uphengululo lwe

Ukuziva uxinezelekile kubuninzi kunokwenza inani emzimbeni wakho. Ngexesha nje elifutshane, inokukunika iintloko, ibangele isisu esiphazamisayo, uchithe amandla akho, kwaye ujije ukulala kwakho, ikwenze ube yingxaki ngakumbi kunangaphambili. Kodwa ekuhambeni kwexesha, inokunyusa izinga lokubetha kwentliziyo yakho kunye noxinzelelo lwegazi, olunokubangela iingxaki zempilo ezinzulu, ezinje ngokuhlaselwa sisifo sentliziyo kunye nemivumbo; kukhokelela kwisifo sengqondo sesilonda; kwaye nokwenza kube nzima ngakumbi ukukhulelwa, ngokweOfisi yeMpilo yabaseTyhini.

Ngethamsanqa, awuyiyo yonke i-SOL ngokupheleleyo ukuba unomdla wokudinwa kwaye unqamle isiliphu ngasinye. Apha, iingcali zabelana ngezi ngcebiso zintathu zibalulekileyo zokumisa uxinzelelo ekufumaneni amandla-kwaye nokuze kuthintele ukukhula kwasekuqaleni.

Ungaluyekisa njani uxinzelelo, ngokweengcali

Hlakulela isimo sengqondo esifanelekileyo

Xa uxinzelelo luba yinto engapheliyo, lunokuphazamisa indlela umzimba wakho okwazi ngayo ukulwa nosulelo.U-Ellen Epstein, MD, ingcali yezigulo zesisu somzimba. IZiko laseRockville, eNew York. (I-FYI, ukulala kunokuchaphazela amajoni akho omzimba.)

Ukuba ngoku ugxadazelayo u-Googling "ungaluyekisa njani uxinzelelo," nantsi impendulo yakho: Hone ubuchule bokuqina. "Ukomelela kukukwazi ukujongana noxinzelelo, kwaye abantu banokuvelisa izinto ezikhuselayo zokuyandisa," utshilo uMary Alvord, Ph.D., isazi ngengqondo eMaryland odale iinkqubo zokwakha ukomelela.

Olunye uphawu lokuqina kukuziva ungenamandla ngokuchasene nemiceli mngeni - nokuba mikhulu, yithi, uhlala kwindawo evaliweyo. Sukuyijonga njengelahleko. Jonga oku njengonyaka owahlukileyo, utshilo u-Alvord. “Cinga ngendlela onokuba nobuchule ngayo bokuqhagamshela. Cinga ukuba oku kusinika ithuba lokucinga ngeendlela ezintsha. Akusoloko kufuneka senze izinto ezindala ezifanayo. ” (Eyeleleneyo: Ukuphuhlisa Olu hlobo Lokuzimelela kunokukunceda ukuba ufezekise ukukhula koMntu okuKhulu)

Fumana iindlela zokudibanisa izihlobo kunye nokuqina

"Uphando luxhasa ukuba, ngeendlela ezininzi, inkxaso yezentlalo ikwasinceda ukuba siphile ixesha elide," utshilo u-Alvord. Unxibelelwano ngoyena ndoqo ekukwazini ngcono ukulwa noxinzelelo, wongeza uGqirha Epstein. “Siyazi ukuba intshukumo ikwanceda impilo yethu yengqondo neyomzimba,” utshilo uAlvord. Ndixelela abantu ukuba baphume phandle okungenani kanye ngemini ukuze bashukume. ”

Xa kufikwa kwiingcamango ngendlela yokuyeka uxinezeleko, uGqr. "Misela nje inkqubo yemihla ngemihla," utsho. Ukuba awukwazi ukudibana, sebenzisa iZoom okanye uFacebook. Ukuba awukwazi ukuya kwindawo yokuzivocavoca, hambisa iividiyo zokuzilolonga kunye.

Ukuzinyamekela kuqala

Izinto ezisisiseko ezilula njengokulala ubusuku obumnandi, ukusela amanzi imini yonke, kunye nokuziphumlisa ngenjongo yemisipha ngamanyathelo aphambili okomelela koxinzelelo.

UBrian A. Smart, M.D., ingcali yokhuselo lomzimba e-Illinois uthi: “Abantu abangalali kakuhle banamanqanaba aphezulu edlala loxinzelelo lwecortisol. "Kwaye ukuba uhlala uphelelwe ngamanzi emzimbeni, ngomnye umthombo woxinzelelo emzimbeni kuba amanqanaba e-cortisol anokuba phezulu ngenxa yoko." (Into endiyifundileyo ekuzameni uVavanyo loxinzelelo lwasekhaya)

Ukucinga ukuba ungaluphelisa njani uxinzelelo embindini womsebenzi oxakekileyo? Ukusetha kwakhona emva kwemini, zama ukuphumza izihlunu okuqhubekayo: Nganye, qinisa iqela ngalinye lezihlunu kangangoko unakho, uze uyeke. "Uya kufunda umahluko phakathi kwendlela izihlunu zakho eziziva ngayo xa zixinene xa zikhululekile, kwaye ikhupha uxinzelelo," utshilo uAlvord. Kwaye ngeli xesha ukuyo, galela amanzi.

Shape Magazine, ngoMatshi 2021

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