Ungakunqanda njani ukuTshiswa onokuthi ujonge kuyo

Umxholo

• 1. Yenza ukuseta kwakhona okunzima.
• 2. Beka kwindawo yokuqala ukulala.
• 3. Jonga indlela otya ngayo.
• 4. Zilolonge rhoqo
• 5. Camngca.
• 6. Mamela umzimba wakho.
• 7. Chonga ukuba kutheni yukhe ukuvumela uxinzelelo ukuba lunyuke.
• 8. Funda ukuthi “hayi”—nasemsebenzini.
• Uphengululo lwe

Kubonakala ngathi enye ye-buzzwords du jour entsha "kukudinwa" ... kwaye ngesizathu esivakalayo.

"Ukudinwa ngumcimbi omkhulu kubantu abaninzi-ngakumbi kubafazi abancinci," utshilo uNavya Mysore, MD, ugqirha eOne Medical eNew York. "Kukho uxinzelelo oluninzi olubekwe kuthi luluntu-kwaye nathi-ukuhlangabezana neenjongo ezithile kunye nolindelo. Inokuthatha umthwalo kuwe kwaye ingakhokelela kwiimvakalelo zoxinzelelo, unxunguphalo noxinzelelo."

Qaphela, nangona kunjalo: Ukudinwa akufani nokuba noxinzelelo olukhulu. Ngelixa uxinzelelo luhlala lukwenza uzive ngathi iimvakalelo zakho zikwi-overdrive, ukudinwa kwenza okuchaseneyo kwaye ngokwenyani kukwenza uzive "ungenanto" okanye "ungakhathali," njengoko sixelile "Kutheni Ukudinwa Kufuneka Kuthathwe Kakhulu".

Ke, wonke umntu ugxininisekile, abanye abantu batshiswe ngokusemthethweni, kwaye sonke isizukulwana sethu siye sabethwa ngokulindelwe yinkcubeko kunye noluntu olungekho ngqiqweni. Kodwa yintoni esinokuyenza ngokweneneyenza ngayo? Ukuthintela, ngokwenene, yindlela efanelekileyo yokujongana nokudinwa.

Ngaphambili, iingcebiso ezisibhozo ezivela kwiingcali ezinokukunceda ukuba ubuyele ekhosini ngaphambi kokuba uvumele i-vibes yokutshiswa idle.

1. Yenza ukuseta kwakhona okunzima.

Ngamanye amaxesha ufuna nje ukwenza ukusetha kwakhona kwefektri. "Ndicebisa ukuthatha inyathelo ukubuyela umva," utshilo uGqirha Mysore. "Nangona kulula njengokuthatha impelaveki ukuvala kwaye uqalise kwakhona; ukubamba ukulala okanye ukwenza into oyithandayo, ukuthatha ixesha lakho kuyingxenye ebalulekileyo yokuhlala usempilweni. Yibhale phantsi kwikhalenda yakho kwaye unamathele kuyo."

Abasetyhini abaninzi benza izizathu zokungazibeki kwindawo yabo yokuqala, kodwa zikhumbuze ukuba kubaluleke kangakanani ukuthintela ukudinwa-izisombululo zinobuzaza! (Nantsi indlela yokwenza ixesha lokuzinakekela nokuba awunayo.)

Musa ukulinda ukuba kwenzeke into eyintlekele — zinike imvume yokuphumlangoku. "Musa ukulinda ukuba izinto zivakale, okanye sele upompa i-cortisol," utshilo umqeqeshi wobomi uMandy Morris, umyili we-Authentic Living. Ukuba ulinda de ube uzive ukhululekile, "uya kuba sele ukhubazekile kule meko [yoxinzelelo], okanye awukwazi ukubona oko ufuna ngokwenene ukuba uphume kuloo mvakalelo ngokukhawuleza," utsho.

“Zama ukuthatha iholide okanye iveki engekho teknoloji,” utshilo uMorris. "Nantoni na ekunika loo mvakalelo yokuzola, ukucaca, kunye nokuxhobisa-yenza, kwaye uyenze rhoqo."

2. Beka kwindawo yokuqala ukulala.

"Jonga ukulala kwakho; le yenye yezona zinto zixhaphakileyo endizibonayo ziqala ukutyibilika nabantu endibabona bezinxibe kakhulu, utshilo uKevin Gilliland, Psy.D. kunye nomlawuli olawulayo we-Innovation360, iqela labacebisi bezigulane zangaphandle kunye neengcali zonyango eDallas. "Nokuba ucinga ntoni, uninzi lwamanqaku ophando asatsho ukuba abantu abadala bafuna ukulala iiyure ezisixhenxe okanye ezisibhozo ngobusuku," utshilo. "Unokuba ixesha lokusebenza ubusuku obumbalwa-kodwa iya kukufumana." (Idibeneyo: Nantsi indlela ekukubi ngayo ukuSkimp xa ulele)

Zama oku: "Cinga ngomzimba wakho njengoko ucinga ngefowuni yakho," utshilo. "Uninzi lwethu alunakuze lucinge ngokungayifaki ifowuni ebusuku ukuze sihlawuliswe ngokupheleleyo." Ubungalindelanga ukuba ifowuni yakho isebenze iveki yonke ngaphandle kwentlawulo, kutheni uzivalela ubuthongo?

3. Jonga indlela otya ngayo.

Gcina iliso ekutyeni kwakho, nako. "Xa sixinezelekile, sihlala sicela ukutya ukuze siqhubeke," utsho uGilliland. "Sandisa i-caffeine kunye nokutya iswekile, ukusukela amandla amabi. Gcina iithebhu kwindlela yakho yesiqhelo: into oyityayo naxa usitya. Ukuba oko kuyatyibilika, jonga ubone ukuba ubaleka kakhulu ixesha elide."

Inverse inokuba yinyani. Ngelixa ukutya uxinzelelo kuyinyani kwaye kuyingozi kakhulu kuthi, uninzi lwabasetyhini nalophulukana iminqweno yabo kuxinzelelo kwaye bathambekele ekutyeni okungaphantsi, oko ke kunciphisa ubunzima obunempilo.

"Ndibona abantu basetyhini abaninzi betsiba ukutya," utshilo uGqirha Mysore. "Ayithethi ukuba-bakwintlanganiso enye emva kwenye, kwaye izidlo ziphuma kuluhlu oluphambili." Ivakala iqhelekile? Sasicinga njalo. "Oku kunokuchaphazela umzimba wakho kunye nomoya wakho ngaphezu kokuba umntu unokulindela. Ngexesha elithile, umzimba wakho uya ngokoqobo 'kwindlela yendlala,' enokuthi ibe nefuthe elibi kakhulu kumanqanaba akho oxinzelelo, nokuba awuziva ulambile ngokumangalisayo," utsho. Amaxesha okonwaba.

Ukulungisa kwakhe? Ukulungiselela ukutya. "Abantu abaninzi babona ukulungiswa kwesidlo njengento ecacileyo, kodwa akufuneki! " Khawukhumbule ukuchonga naluphi na utshintsho lokutya olunokuba ziiflegi ezibomvu, ukuze ukwazi ukulungisa imeko yakho ngaphambi kokuba izinto zinyuke.

4. Zilolonge rhoqo

"Ukuthintela ukwakheka kwehormones yoxinzelelo njenge-cortisol, ukuzilolonga rhoqo kubalulekile-ngakumbi kubantu abanemisebenzi yedesika, utshilo uGqirha Mysore. "Ukuzilolonga kunokukunceda ulawule uxinzelelo kunye noxinzelelo kwaye ulawule iimvakalelo zokudinwa." (Qiniseka nje ukuba kwinqanaba lokuzivocavoca elisempilweni; ukugqithisa umzimba kunokunyusa uxinzelelo.)

Ingxelo yakutshanje malunga neenkqubo zentlalo-ntle ezivela kwiClassPass zibonisa indima enokudlalwa yimpilo ukuthintela ukudinwa. Inkampani yavavanya iingcali ze-1 000, kwaye iipesenti ezingama-78 zathi ziza kudinwa ngamanye amaxesha. Kwizifundo eziye zathatha inxaxheba kwiprogram yentlalontle yenkampani, omnye kwabathathu babika ukuba banciphise uxinzelelo kunye nokuziphatha okuphuculweyo.

Ukunceda ukususa i-cortisol ngaphandle kwaye ugcine umzimba wakho usempilweni kwaye ulungelelene, zama ukuzilolonga okunempembelelo ephantsi efana neyoga, iPilates, kunye ne-barre, kwaye uqinisekise ukuba wongeza kuhambo olude oluninzi. (Inxulumene: Nantsi le Veki ilinganisiweyo ngokugqibeleleyo yokuSebenza ijongeka ngathi) Ngelixa (njengezinye zeengcebiso ezikolu luhlu) umthambo awunyangi konke ukudinwa, kuya kukunceda uzive ulunge ngakumbi ngokulawula uxinzelelo lwemihla ngemihla isiseko.

5. Camngca.

Uyivile le nto kwakhona kwaye kwakhona, kodwa iyasebenza. Oogqirha, izazi ngengqondo, kunye nabaqeqeshi bobomi ngokufanayo bacebisa ukucamngca ngempilo yomzimba nengqondo. UGqr. Mysore uthi: "Ukucamngca kunye nokuziqhelanisa nokuqonda kunokubaluleka ekuphepheni ukudinwa.

"Ngokufanelekileyo, le nto kufuneka yenzeke yonke imihla. Kunganzima ukuqhubeka nayo, kodwa ukuba uqala ngolunye usuku ngeveki ekuqaleni kwaye ukonyuka kancinci usuka apho unokuziva ulawulwa kakhulu." Kwakhona, esi sisixhobo esihle sokunceda ukulawula uxinzelelo, kodwa ayilonyango lokudinwa. Yicinge njengenxalenye yefomula.

6. Mamela umzimba wakho.

Ukuziva ukubaleka? Uhlutha lonke ixesha? Isisu esineasidi? Ngaba iinwele ziyawa kwaye iinzipho ziyaqhekeka? Ngokufanayo, ntombazana. Asinakukugxininisa oku ngokwaneleyo: Mamela umzimba wakho!

"Sifumana iintlungu, iintlungu, kunye nengqele xa uphelelwa yirhasi," utsho uGilliland. "Uphando luhambelana ngokugqibeleleyo: Amajoni akho omzimba akayikukukhusela okungapheliyo kwizigulo. Unako kwaye uyinxibe xa usenza kakhulu."

Isithethi esikhuthazayo kunye nombhali uMonica Berg, igosa eliyintloko lezonxibelelwano kwiZiko laseKabbalah kunye nombhaliUloyiko alukho ukhetho. Ukuzinika ikhefu kwimisebenzi, ukuzilolonga kunye nexesha lokufowuna kunokuba yimfuneko kusindiso.

"Ukuzikhathalela akunakugqithiswa," utshilo uBerg. "Kungekudala ndafumana umkhuhlane, kwaye kunqabile ukuba ndigule, kodwa xa ndenza njalo, kubi kakhulu. Ndiphoswe kukuzilolonga iintsuku ezine zilandelelana, nto leyo ingaqhelekanga ebomini bam. Into endiyiqondileyo kukuba kwezinye iiveki ndiziva kungcono ungazilolanga yonke imihla. Mamela umzimba wakho. "

7. Chonga ukuba kutheni yukhe ukuvumela uxinzelelo ukuba lunyuke.

Ngelixa uxinzelelo oluthile lunokubonakala ngathi alukho kulawulo lwakho, ezinye unokuzivumela ebomini bakho kuba zomelezwe ngabantu abakungqongileyo, inkcubeko, okanye eminye imivuzo yengqondo.

Ukudinwa kwenzeka ngenxa yokungazi, ukukhathalela okanye ukungakhathaleli okwenzekayo kwisiqu sakho, utshilo uMorris. "Zininzi izizathu onokuthi uvumele ukudinwa ukuba kwenzeke, ke cacisa ukuba kutheni uyivumela."

Eminye imizekelo? Uxinzelelo oluvela kumphathi wakho okanye osebenza nabo ukuze ubonwe 'njengophumeleleyo', ulindelo losapho, okanye uvakalelo loxinzelelo lwangaphakathi lokungonelanga. Nayiphi na kwezi inokukuqhubela ekubeni uqhubeke utyhobozele ngaphaya kwemida yakho xa kusenziwa kungekuphela nje ukusebenza, kodwa ubudlelwane, usapho, ukhathalelo, umthambo, nangaphaya.

Yiya kwingcambu yesizathu sokuba uvumele ukudinwa kwenzeke, kwaye emva koko usebenzise izixhobo zokuzithanda, ukukhula, ukuqonda ngokwakho ukulwa neepateni ozenzele zona ngokungazi, utshilo uMorris. "Emva kokuba loo mivuzo ibonwayo isusiwe, unokukhetha ukuza kwiimeko ngendlela entsha kunye nekhaphukhaphu ehambelana nawe."

Oku kuqonda kubalulekile. Ukwazisa kunqunyelwe kukuqonda, utshilo uGilliland. "Ukuba awuzazi (ukuqonda), kuya kuba nzima kakhulu ukuba wazi izinto ezingahambi kakuhle."

Masibuyele kwisifaniso sokutshaja ifowuni: "Cinga ungenayo isalathisi sebhetri kwifowuni yakho-xa isifa, mhlawumbi uya kumangaliswa kwaye uzibuze ukuba kwenzekani," utsho. "Kukho iindlela ezingcono zokuhamba ebomini."

8. Funda ukuthi “hayi”—nasemsebenzini.

Ukuseta imida kunye nokukwazi ukuthi 'hayi' xa uneshedyuli esele igcwele kubalulekile, utshilo uGilliland. Kukwazi ke ukuba "vumela abanyeKulungile Izinto zihamba, kwaye kugxilwe kuzokakhulu "Kukho umahluko phakathi kwezi zibini, kwaye kufuneka ukwazi ukumisela oko."

"Izakuziva ingalunganga, kwaye ungabuza ukuba uthathe isigqibo esifanelekileyo, kodwa ngamanye amaxesha xa usenza into elungileyo, isenokuziva iphosakele." (Qala apha: Ungayithetha njani kwakhona)

Ngelixa kunokuba lula ukutsho kunokuba kwenziwe ukwenza imida xa kuziwa emsebenzini-ngakumbi kwimillennials (ngenxa yenkqubo, inkcubeko, kunye nemeko zokubeka imeko) -isitshixo sokuthintela ukudinwa. "Ukubeka imida phakathi komsebenzi wakho kunye nobomi bakho kufuneka," kusho uBerg. "Iiyure ezinde zithetha enye yezinto ezimbini: Unomsebenzi omninzi okanye uchitha ixesha emsebenzini." Ukuba yeyokuqala, luxanduva lwakho ukwazisa umphathi wakho ukuba unomsebenzi omninzi, utshilo.

Ukuba ufumana ixhala ngokucinga nje ngaloo nto, khumbula: Oku kwenzelwe impilo yakho. Kwaye kukho indlela yokuhamba ngayo ngokomsebenzi. "Ungaxoxa ngokuhamba kwamaxesha, ngokuzisa ilungu leqela ukuba labelane ngomthwalo, okanye ukuhambisa iiprojekthi komnye umntu," utshilo uBerg. "Ngexesha lale ncoko, yabelana malunga nokuba uwuthanda kangakanani umsebenzi wakho kwaye unombulelo ongakanani ngesikhundla." (Idibeneyo: Kutheni ufuna ngokwenene ukuyeka ukuphendula ii-imeyile phakathi kobusuku)

Misela umda ngokwasemzimbeni ngomsebenzi, nawo: Musa ukuzisa kwigumbi lokulala. Andikwazi ukucebisa oku ngokwaneleyo: sukuthatha ifowuni yakho uyokulala nayo, utshilo uGqirha Mysore. "Yishiye ibize kwikhawuntara yasekhitshini kwaye uthenge iwotshi enexabiso eliphantsi ukuvusa endaweni yayo. I-imeyile yakho yomsebenzi ayifanelanga ukuba yinto yokugqibela oyibonayo ebusuku okanye into yokuqala oyibonayo kusasa."

Uphengululo lwe