Kutheni uziva ngokwasemzimbeni njengeShit emva koNyango, ichazwe ziiNkqubo zeMpilo yeNgqondo

Umxholo

• Okokuqala, Yintoni unyango lweTrauma?
• Iimpawu zoMzimba ezivela kuMsebenzi woNyango
• UQhagamshelwano loMzimba weBrain
• Ukupakisha Ususa Iimvakalelo ezimbi
• I-Trauma In, i-Trauma Out
• Unyango lweTrauma yoNyango
• Uninzi lweempawu ezixhaphakileyo emva koNyango
• Indlela yokuLungiselela ukuqeshwa koNyango oluqatha
• Yenza ntoni emva koNyango ukuze uzive ungcono
• Iya *Iba* Ibangcono!
• Ngaphezu kwako konke, Yiba Nobubele Kuwe
• Uphengululo lwe

Ngaba uziva ngathi ulahlekile emva konyango? Akukho (konke) entlokweni yakho.

Unyango uNina Westbrook, uL.M.F.T. Ukuba ukhe wenza unyango lomothuko- okanye umsebenzi nje wonyango olunzulu- uyayazi le nto ngoku: Akululanga. Oku ayiko "kholelwa kwaye ufezekise," uqinisekiso oluqinisekileyo, ukufumana uhlobo lonyango lwamandla akho angaphakathi, kodwa "yonke into ibuhlungu".

Ukuqhula ecaleni, ukumba izinto ezibuhlungu ezidlulileyo kunye neziganeko ezihlasimlis 'umzimba, amava wobuntwana, kunye nezinye izinto ezinzulu ezifanayo, iinkumbulo ezingakhathaliyo zinokuthatha umthwalo kuwe - kungekuphela nje ngengqondo, kodwa ngokwasemzimbeni. Yinto isazi se-neuroscientist uCaroline Leaf, Ph.D, esiyibiza ngokuthi "impembelelo yonyango."

Ukwanda kolwazi oluvela emsebenzini owenzayo kwiingcinga zakho (okona ucela umngeni kakhulu, ukutsho nje okuncinci), kuyonyusa ukuzimela kwakho, utshilo uLeaf. "Oku kungonyusa amanqanaba oxinzelelo kunye noxinzelelo kuba uqala ukuba nolwazi ngakumbi malunga nezinto ojamelana nazo, indlela osingathe ngayo uxinzelelo lwakho kunye noxinzelelo, kwaye kutheni kuya kufuneka ujongane neminye imiba enzulu, yangaphakathi "

Emva koko, unokuziva uhle kakhulu emva konyango. Le yinto yokwenyani onokuthi uye wadibana nayo ngaphandle kokuqaphela. Ngaba i-migraine yakho yokugqibela ngemini enye notyelelo lwakho lokugqibela lwengqondo? Ngaba ukhe wambona ugqirha wakho kwaye waziva uphelile ngokupheleleyo usuku lonke? AWUKHO wedwa. Iingcali eziphuma kuzo zonke iindawo zecandelo lezempilo yengqondo ziqinisekisile ukuba ukudinwa emva konyango, iintlungu, kunye neempawu zomzimba zokugula aziyonyani nje, kodwa zixhaphake kakhulu.

"Kungenxa yoko le nto kubaluleke kakhulu ukuba abanyangi babe ngaphambili malunga nenkqubo yonyango kunye nabaxhasi babo," utshilo uWestbrook. "[Ezi mpawu] ziqhelekile kwaye zezendalo, kwaye ngumzekelo ogqibeleleyo wokunxibelelana komzimba nomzimba. Impilo entle ayisiyiyo eyethu nje kuphela, kodwa ingqondo yethu - konke kudityanisiwe."

Okokuqala, Yintoni unyango lweTrauma?

Kungenxa yokuba le nto ibaluleke ngakumbi xa usenziwa unyango lomothuko, ihlawula ukucacisa ukuba yintoni kanye kanye.

Abantu abaninzi bafumana uhlobo oluthile loxinzelelo, nokuba bayakuqonda oko okanye hayi. Ukonzakala kubandakanya into eyenzekileyo kuthi ebingalawuleki, kwaye ihlala ikhokelela kwisoyikiso, "ucacisa uLeaf. "Oku kubandakanya izinto ezinje ngamava obuntwana, amava obundlobongela nakweyiphi na iminyaka, ukwenzakala emfazweni, kunye nazo zonke iindlela zokuphathwa gadalala, kubandakanya ubundlongondlongo kunye noxinzelelo lwentlalo noqoqosho. Ayizibandakanyi kwaye yenziwe kumntu, nto leyo ihlala ibashiya beziva bevelele ngokwasemzimbeni nangokwasemzimbeni. , iphelile, yaye iyoyikeka.

Yintoni eyahlula unyango lomothuko kwezinye iintlobo zinobunkunkqele, kodwa iWestbrook yabelana ngomxholo:

• Ingaba lunyango olufumanayo emva komsitho oxhalabisayo kwaye uqaphele utshintsho kwindlela oziphethe ngayo. (Cinga: I-PTSD okanye uxinzelelo luchaphazela usuku lwakho kubomi bemihla.)
• Inokuba lunyango oluqhelekileyo apho uxinzelelo lwangaphambili luza ngomsebenzi nonyango lwakho.
• Inokuba lunyango oluthile olifunayo emva kwesiganeko esibuhlungu.

U-Westbrook uchaza athi: “Ukwenzakala kwimeko yengqondo kuxa kukho isiganeko esibandezelayo, yaye ngenxa yeso siganeko sidandathekisayo, umntu uba noxinezeleko olugqithiseleyo aze angakwazi ukumelana nemeko ngendlela efanelekileyo, okanye ahlangabezane neemvakalelo zakhe ngokuphathelele eso siganeko.

Unyango lwe-trauma - nokuba yenzelwe okanye ngengozi - ayisiyiyo kuphela imeko apho uya kufumana "i-hangover yonyango" yeentlobo. "Zonke iimvakalelo ezithi zivele xa kusenziwa inkqubo yokunyanga zinokushiya udiniwe okanye ezinye iimpawu zomzimba," ucacisa uWestbrook. "Kungoko kubalulekile ukuba uqaphele ukuba le nto yinto eqhelekileyo yenkqubo, kwaye ekugqibeleni kufuneka ithobe njengoko inkqubo yonyango iqhubeka."

Iimpawu zoMzimba ezivela kuMsebenzi woNyango

Ukuba awenzi umsebenzi wengozi, unyango lunokukushiya uzive ukhululekile, uzithembile, okanye unamandla, utsho ugqirha wengqondo wezonyango uForrest Talley, Ph.D. "Ezona ndlela zixhaphakileyo ze-physiological reaction endizibonayo ekusebenzeni kwam zishiya unyango kwindawo ekhululekile, okanye ngokunyuka kwamandla; nangona kunjalo, utshintsho kwimeko ye-physiological yomntu luqhelekileyo emva kweentlanganiso ezinzulu zonyango lwengqondo." Nasi isizathu.

UQhagamshelwano loMzimba weBrain

"Ngenxa yonxibelelwano olusondeleyo phakathi kwengqondo nomzimba, ibiya kuba yinto engaqhelekanga [kunyango lweemvakalelo] uku hayi banefuthe, utshilo uTalley. "Umsebenzi uya usiba namandla ngokweemvakalelo, kokukhona kunokwenzeka ukuba ufumane uluvo oluthile ekuphenduleni ngokwasemzimbeni."

U-Westbrook uthi uxinzelelo lunokusetyenziswa njengomzekelo wemihla ngemihla ukulungelelanisa umxholo kunye nokuqonda oku. “Uxinzelelo lolunye lweemvakalelo eziqhelekileyo kubomi bethu bemihla ngemihla,” utshilo. "Enoba ufundela iimviwo, ulungiselela inkcazo, okanye uhamba nomhla okokuqala nomntu omtsha, unokuziva uxhalabile kwaye unomdla. Abanye abantu banokuthi 'banomngxuma esiswini sabo,' Ngelixa abanye besithi 'baneebhabhathane,' kwaye abanye abantu bathi bazakuzixakekisa. Kwaye ngamanye amaxesha bayayenza! (Jonga: Iindlela ezili-10 zoMzimba ezingaqhelekanga uMzimba wakho oPhendula ngayo kuxinzelelo)

Oku kuphakanyisiwe kunyango lomothuko. “Ngonyango lokwenzakala, iimpawu zikho kakhulu, kwaye ngendlela enkulu,” utshilo. "Kukho iintlobo ngeentlobo zeempawu zomzimba [ezinokuthi zenzeke] ukusuka ekuphuleni imicimbi kunye nokuqhekeka ngexesha lonyango lwenzakalo." Nabani na onamagwebu aqengqelekayo, uyazi ukuba buhlungu kangakanani ngaphambi kokuba abe ngcono-cinga ngayo njengogwebu oluqengqelekayo i-fascia eqinileyo, kodwa yengqondo yakho.

Ukupakisha Ususa Iimvakalelo ezimbi

Usenokuzisa ngakumbi kwiseshoni yakho yonyango kunokuba ucinga. "Xa unoxinzelelo olwakhayo-ukuba awukhathaleli-ziyaqhubeka nokwakha, kwaye zihlala emzimbeni wakho emzimbeni, utshilo ugqirha wengqondo u-Alfiee Breland-Noble, Ph.D., MHSc., Umlawuli Iprojekthi ye-AAKOMA, engenzi nzuzo enikezelwe kukhathalelo lwempilo yengqondo kunye nophando.

Ngenxa yoko, i-trauma egciniweyo. Awuyithandi, ke uyipakisha, njengedrowa engasebenziyo ngengqondo ...

"Sithanda ukucinezela izinto kuba ukuqonda okwenzeka kwiinkumbulo eziyityhefu kubangela ukungonwabi, kwaye asikuthandi ukungonwabi okanye ukuziva singaqinisekanga kunye nentlungu," ucacisa watsho uLeaf. "Njengabantu, sinotyekelo lokuphepha kunye nokucinezela endaweni yokwamkela, ukuqhuba, kunye nokuqonda kwakhona iintlungu, eziyilelwe yingqondo ukugcina impilo isempilweni. Yiyo loo nto ke le nto ukucinezela imiba yethu kungasebenzi njengesisombululo esizinzileyo, kuba iingcinga zethu ziyinyani kwaye zinamandla; zinesakhiwo, kwaye ziya kuqhuma (kaninzi ngohlobo lwe-volcanic mode) ngexesha elithile ebomini bethu, ngokwasemzimbeni nasengqondweni."

Kodwa ungaziva ungonwabanga ngokuziva "ungalunganga" - wena isidingo ukuziva ezo mvakalelo! "Siphila kwiminyaka apho sifuna ukuziva sonwabile ngalo lonke ixesha, kwaye apho siziva singonwabanga, sidanile, sikhathazekile okanye sinomsindo kubhalwe jikelele njengendawo" embi, "nangona eneneni bezi mpendulo ezisempilweni kwiimeko ezimbi, utshilo uLeaf. "Unyango olulungileyo lukunceda ukuba wamkele, wenze inkqubo, kwaye uphinde uwamkele amava akho adlulileyo, aya kuthi ngokuqinisekileyo abandakanye inqanaba elithile lentlungu, kodwa oku kuthetha nje ukuba umsebenzi wokuphilisa uqalile."

I-Trauma In, i-Trauma Out

Yonke loo nto igcwele umothuko? Ayizange ibe mnandi xa igcinwe, kwaye mhlawumbi iya kuziva i-traumatic iphuma, nayo. "Uzoba ngokoqobo imikhwa eyityhefu kunye noxinzelelo, kunye neenkumbulo zabo ezinolwazi, iimvakalelo kunye nomzimba ovela kwingqondo engekho zingqondweni," ucacisa uLeaf.

Ukumba kule ntlupheko egciniweyo kunye noxinzelelo kuya kuba nzima kakhulu kwiiveki ezimbalwa zokuqala zonyango, utsho uLeaf. Kulapho "xa iingcinga zakho, ezinamawakawaka ezinkumbulo ezingaphakathi kunye nezomzimba, zisuka kwingqondo engazi nto ziye ezingqondweni," utshilo. Kwaye iyavakala into yokuba ukuzisa iinkumbulo ezibuhlungu kunye namava ezingqondweni zakho kuya kuziva kungonwabanga.

"Yintoni edibanisa zonke ezo zixinzelelo zigciniweyo kuxinzelelo lwengqondo kunye nesifo sengqondo," kusho uBreland-Noble. "Yidibanise yonke loo nto, kwaye ngelixa uhleli nochwephesha wezempilo yengqondo kwaye uqalise ukusetyenzwa, awukhululi nje into ekhawulezileyo [obungene ukuthetha ngayo]," utshilo, kodwa onke amava, iinkumbulo, imikhwa, traumas oyigcinileyo. Iyavakala into yokuba iya kukhulula emzimbeni wakho ngendlela efanayo naleyo ibigcinwe ngayo emzimbeni wakho, igcinwe kwiiseli zakho, kwiimvakalelo zakho, nakwimizimba yakho, utshilo.

Unyango lweTrauma yoNyango

Kukho inkcazo yomzimba, yenzululwazi malunga noku okuninzi. "Ukuba unyango lukhokelele kuxinzelelo oluphezulu (umzekelo, ukuphonononga iinkumbulo ezibuhlungu) emva koko kuya kubakho amanqanaba anyukayo e-cortisol, kunye neekatecholamines," ucacisa uTalley.

Ngamafutshane, icortisol kunye neekatecholamines zizithunywa zemichiza ezikhutshwa ngumzimba wakho ngexesha lokuphendula koxinzelelo. ICortisol yincindi yencindi yedlala (eyaziwa njengehormone yoxinzelelo), ngelixa ii-catecholamines zineeurotransmitters ezininzi, kubandakanya i-epinephrine kunye ne-norepinephrine (ekwabizwa ngokuba yi-adrenaline kunye ne-noradrenaline). (Okwenza umdla kukuba, i-catecholamines iyinxalenye yesizathu sokuba ufumane isisu esibuhlungu emva kokusebenza kanzima.)

"Oku kungakhokelela kukukhawuleza kwentliziyo, ukubila, iintloko, ukudinwa kwezihlunu, njl." Utsho uTalley. "[Olu] alukho uluhlu olupheleleyo lweempendulo zamachiza / zomzimba kunyango lwengqondo, kodwa lujolise nje ekufumaneni eyona ngongoma iphambili. I-Psychotherapy ichaphazela i-chemistry yengqondo, kwaye oku, kuboniswa ngeempawu zomzimba."

Ukusebenzisana kwengqondo esiswini ngomnye wemizekelo ebonakalayo yoku - sihlala siziva sinoxinzelelo emzimbeni wethu, utshilo uLeaf.

"Xa umzimba kunye nengqondo zikwimeko enzima kakhulu, eyenzeka ngexesha nasemva konyango, oku kunokubonwa njengotshintsho [kumsebenzi] wengqondo, kunye notshintsho oluguquguqukayo kumsebenzi wethu wegazi, ukuya kuthi ga kwinqanaba lethu. IDNA, echaphazela impilo yomzimba wethu kunye nokuphila kwethu ngokwengqondo ngokwamaxesha amfutshane kunye nexesha elide ukuba ayilawulwa, utshilo uLeaf.

UBreland-Noble wabelane ukuba oku kubonisiwe kwizifundo ze-epigenetic zezigulana eziMnyama. "Idatha kunye nabasetyhini abaMnyama kunye namadoda aMnyama ibonise into ebizwa ngokuba yi-weathering effect - ichaphazela imizimba kwinqanaba leselula, kwaye idluliselwa ngofuzo," utsho. "Kukho ngokwenene utshintsho kwimizimba yase-Afrika yaseMelika ngenxa yoxinzelelo lwemihla ngemihla olunxulumene nokuvezwa kokuxhatshazwa ngokobuhlanga, kwaye kukho i-epigenetics ebonisayo." THANDEKA: Ukonzakala kobuhlanga kwenza utshintsho lwangempela kwindlela iDNA ebonakaliswa ngayo. (Jonga: Indlela ubuhlanga obunokuyichaphazela ngayo impilo yakho yengqondo)

Uninzi lweempawu ezixhaphakileyo emva koNyango

Zonke iingcali apha zabelana ngemizekelo efanayo yeempawu ekufuneka ziqwalaselwe, kubandakanya ezantsi:

• Imiba yesisu kunye namathumbu
• Intloko okanye i-migraines
• Ukudinwa okukhulu
• Ubuhlungu bemisipha kunye nobuthathaka, umqolo obuhlungu, iintlungu zomzimba
• Iimpawu ezinjengomkhuhlane, ukubola ngokubanzi
• Ukucaphuka
• Ixhala kunye nohlaselo
• Iingxaki zengqondo
• Iingxaki ezinxulumene nokulala
• Ukungabikho kwenkuthazo, iimvakalelo zoxinzelelo

Wild, akunjalo? Konke kukuzama ukuziva ngcono - kodwa khumbula, iba ngcono.

Indlela yokuLungiselela ukuqeshwa koNyango oluqatha

UBreland-Noble ubhekiselele kwisicatshulwa sikaBenjamin Franklin ukubonisa ukubaluleka kweli nyathelo: "I-ounce yokuthintela ixabisa iponti yonyango."

Ukuba uyazi ukuba uzokuntywila ngokunzulu kwezinye zeenkumbulo namava akho amabi, yomelela! Ungawulungiselela lo msebenzi (ubaluleke kakhulu). Kuba ingqondo yomntu wonke yahlukile, kukho iindlela ezahlukeneyo zoku. Nokuba siphi na isicwangciso esisetyenzisiweyo, kufanele ukuba ibe sesinye esikhuthaza ukuba uhlakulele ingqondo eyomeleleyo, ukuze ubuye uzithembile ukuba uzakuphumelela kumzabalazo wakho, utshilo uTalley.

Ucebisa ukuba uzinike le njongo ilandelayo: "Ufuna ukushiya iseshoni yonyango lwe-trauma uqinisekile ukuba, 'Ewe, ndikhona, ndasinda, kwaye ndaqhubeka nobomi bam. Ndajongana phantsi kwezo demon kwaye ndaphumelela. Izinto Izinto ezindiphazamisayo zezakudala. Ubomi bam bulapha ngoku nakwixesha elizayo. Into ebezama ukundibetha phantsi ayiphumelelanga, kwaye ndiphumelele. "

Ngethamsanqa, imikhwa esempilweni onokuthi uyithathe ngenxa yezinye izizathu- ukutya kakuhle, ukufumana intshukumo esemgangathweni ngemihla yakho, ukungena ngokulala kakuhle- kunokuba negalelo elibalulekileyo kwindlela oziva ngayo ngexesha kunye nokulandela unyango lomothuko. UBreland-Noble uqaphele ukuba le yinxalenye yoqeqesho lokufaka inoculation kuxinzelelo, echaza njengokwakha oovimba bakho kunye nezakhono zokuba nokomelela kwiindlela ezininzi zoxinzelelo. Zonke ezo zinto zinokunceda umzimba wakho uhlale womelele ngokuchasene noxinzelelo lwengqondo kunye nomzimba.

• Lala kakuhle. "Ungazivezi sele uphelile," utsho uBreland-Noble. Qiniseka ukuba ufumana ubuncinci iiyure ezisibhozo zokulala ebusuku ngaphambi kweseshoni ukuze ungadingi iikomityi zekofu ezintlanu (kwaye ke uyayiphazamisa imeko yonke).

• Cwangcisa injongo. Ngena ngendlela ecingisisayo, ujonge ukufumana okuninzi kwiseshoni yakho, uzikhumbuze ukuba womelele kangakanani, kwaye ubuyele kumzuzu wangoku.

• Phatha unyango njengomsebenzi. Lo ayingomsebenzi wokuzonwabisa, ukhumbuza uBreland-Noble. Khumbula ukuba "utyale imali kuwe kunye nokuphila ngokwasemphefumlweni." Unyango yindawo yokuzivocavoca, hayi i-spa. "Njengoninzi lobomi, uyaphuma kunyango ngento oyifaka kuyo," wongeza uTalley.

• Yiba nocwangciso oluhle lomzimba. "Zama ezinye izinto ezinje ngokuthambisa ukuhamba kweyoga; ukuthintela kancinci yonke imihla kuyanceda," utsho uBreland-Noble. (Ukwenza umthambo rhoqo kunokwakha ukomelela kwakho engqondweni nasemzimbeni.)

• Ukulungiselela kwengqondo. Igqabi lineenkqubo ezithile ezijolise "kulungiso lobuchopho," olubandakanya "izinto ezinje ngokucamngca, ukuphefumla, ukubetha, kunye nokuthatha ixesha lokucinga ngelixa uvumela ingqondo yakho ibhadule kwaye iphuphe," utshilo. (Wabelana ngezi ndlela kunye nokunye kwi-app yakhe yonyango, Guqula.)

Yenza ntoni emva koNyango ukuze uzive ungcono

Ngaba ulifumene eli nqaku emva konyango kwaye awufumananga thuba lokwenza wonke lo msebenzi wokulungiselela? Ungakhathazeki - iingcali zabelane 'ngokulungiswa' kwazo ngenxa yokudinwa emva konyango, kodwa, ewe, ezona ndlela zingcono ziya kwahluka kuye wonke umntu. "Ezinye izigulana zenza ngcono ngokuba nomsebenzi okanye iiprojekthi zokuziphosa emva kwentlanganiso enzulu yonyango," utshilo uTalley. "Abanye benza ngcono ngokuba nexesha labo lokulungelelanisa iingcinga zabo."

Misa. UBreland-Noble ucebisa ukuba uphumle imini yonke emsebenzini ukuba uyakwazi. “Khawume kancinci,” utsho."Sukuphuma kunyango kwaye ubuyele emsebenzini ngqo - thatha imizuzu emihlanu, ungalayishi nantoni na, ungathathi naziphi na izixhobo, ungafowuneli nabani na. Sinqumama ekufuneka uyibuyisele ingqondo yakho. umsebenzi olandelayo." Khumbula ukuba ungachithi imali yakho (unyango alutshiphuki, ngelishwa!) kwaye ulusebenzise kakuhle utyalo-mali lwakho, cwangcisa ngenene ukusetyenzwa komsebenzi owenzayo, utshilo.

Ijenali. "Bhala into ibe nye okanye zibe mbini ophume kwiseshoni yakho onokuzibandakanya, emva koko ubeke loo jenali kude," utsho uBreland-Noble. (Bona: Kutheni ukubhalwa kwejenali kungumkhuba endingasoze ndiwuyeke)

Cengceleza imantra yakho. Cinga kwaye uzikhumbuze: "Ndiyaphila, ndiyaphefumla, ndonwabile ukuba ndilapha, ndiziva ndibhetele namhlanje kunokuba bendiziva izolo," utsho uBreland-Noble. Kwaye xa ungathandabuzeki, zama i-mantra kaTalley: "Izinto ezindiphazamisayo zidlulileyo. Ubomi bam bulapha ngoku nakwixesha elizayo. Yintoni eyazama ukundibetha yahluleka, kwaye ndoyisile."

Hlaziya ingqondo yakho. Zibandakanye kwinto entsha nenomdla ukuze uthathe ithuba lokukhula kwengqondo yakho, ucebisa uLeaf. "Indlela elula yokwakha ubuchopho emva konyango kukufunda into entsha ngokufunda inqaku okanye ukumamela ipodcast, kwaye uyiqonde ukuya kuthi ga apho ungayifundisa omnye umntu, utshilo. Ngenxa yokuba ingqondo yakho sele ikwimo yokuphinda uhlaziye kwaye wakhe kwakhona kunyango, ungatsiba apho kwaye uqhubeke usebenza. Le yindlela eyahluke kakhulu kwiingcebiso ezivela kwezinye iingcali ezingentla; Kulapho unokukhetha khona ukuba uziva ulungile kuwe okanye ngolunye usuku emva konyango.

Iya *Iba* Ibangcono!

“Lo ngumsebenzi onzima, kwaye uyoyikeka, (ingakumbi ekuqaleni) kuba uya kuziva ngathi izinto ziphumile kulawulo lwakho,” utshilo uLeaf. "Nangona kunjalo, njengoko ufunda ukulawula inkqubo ngokusebenzisa iindlela ezahlukeneyo zokulawula ingqondo, unokuqala ukujonga iingcinga ezinobuthi kunye nokwenzakala ngokwahlukileyo, kwaye ubone imiceli mngeni abayizisa njengamathuba okutshintsha kunye nokukhula endaweni yentlungu ekufuneka ungayihoyi. , cinezela, okanye ubaleke. " (Jonga: Ungasebenza kanjani ngoKonzakala, ngokweNgcali)

Yicinge njengexhala ngaphambi kokuba wenze into eyoyikisayo okanye eyoyikisayo. "Khumbula uxinzelelo lokulungiselela uvavanyo - lonke olo xinzelelo olukhulu olukhokelela kulo," utshilo uWestbrook. Ibi kakhulu kwaye inamandla ngakumbi kunovavanyo uqobo, akunjalo? "Emva koko uthathe uvavanyo, kwaye kukho obu bunzima bususwe kuwe wakube ugqibe umsebenzi onzima; wonwabile, ulungele ukuya ethekweni. Yiloo nto [unyango lwenzakalo] inokuba njalo."

Olu tshintsho lusuka ku "ugh" luye kwinto evuyayo lunokwenzeka ngokuthe chu (cinga: iimpawu ezingaginyisi mathe emva kweeseshoni zonyango emva kwexesha) okanye zonke ngaxeshanye (cinga: Ngenye imini uyakhala kwaye ube no "ha!" Umzuzu kwaye uzive ngathi intsha umntu), utshilo uWestbrook.

Oko kwathethi, ukuba ubonakala ngathi ukwinxalenye ye-icky ixesha elide, ayisiyonto iqhelekileyo leyo. "Ukuba umsebenzi womothuko ongapheliyo awupheli, lixesha lokuba ufumane ingcali entsha, utshilo uTalley. "Kaninzi abantu abanomothuko bangena kunyango kwaye bagqibe kwelokuba babambeke ekuhlaziyeni ixesha elidlulileyo ngaphandle kokuhamba ngaphaya kwalo."

Ngaphezu kwako konke, Yiba Nobubele Kuwe

Ukuba uziva ngathi une-mono exutywe nomkhuhlane kunye necala le-migraine emva kokuba ubone ugqirha wakho, yiba nomusa kuwe. Unayo i-hangover yonyango. Hambo lala. Thatha ibuprofen ukuba unentloko. Binge Netflix, yenza iti, uthathe ibhafu, okanye ubize umhlobo. Ayisiyonto ingenamsebenzi okanye ukuzinkcinkca ngogonyamelo okanye ukuzingca ukuze uqiniseke ukuba uyaphilisa ngokufanelekileyo.

"Amava okonzakala ahluke kakhulu kumntu ngamnye, kwaye nenkqubo yokunyanga yahlukile," utshilo uLeaf. "Akukho sisombululo somlingo esinokunceda wonke umntu, kwaye kuthatha ixesha, ukusebenza, kunye nokuzimisela ukujongana nokungonwabi kunyango lokwenyani olwenzekayo- njengoko kunzima oku kunokuba njalo."

Wenza umsebenzi onzima ngokungathethekiyo. Ubungayi kubaleka umdyarho kwaye ulindele ukusebenza ngeepesenti ezili-100 ngosuku olulandelayo (ngaphandle kokuba ungumntu onamandla angaphezu kwawomntu) ngoko ke unike ingqondo yakho olo babalo.

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