Uzilungiselela njani ngokwasengqondweni nasiphi na isiphumo solonyulo luka-2020

Umxholo

• Unyango lwangaphambi kweShedyuli kunye nokuPhumla
• Lala kakuhle nge-2 kaNovemba
• Hlala ngoku kwaye uzinzile
• Zive Iimvakalelo Zakho - kwaye Ubuhlungu
• Gwema ukutshabalalisa
• Yiya kwi-News Diet
• Ukuhamba-kwaye uphumele ngaphandle
• Ziqhelise Ukuba Nombulelo
• Cofa kwi-Self-Care kunye ne-Toolbox yakho ye-Emotional Toolbox
• Fika emsebenzini
• Uphengululo lwe

Wamkelekile kwenye yezona zinto zixinzelelekileyo-eziphindayo! - amaxesha kubomi obuninzi eUnited States: unyulo lukamongameli. Ngo-2020, olu xinzelelo luye lwandiswa mhlawumbi yeyona nkcubeko yahlulwe kakhulu, i-hyper-polarized inkcubeko elilizwe eliyibonileyo kwimbali yamva nje. (Owu, kunye nendyikityha ye-COVID-19.) Ngale nto ithethwayo, nokuba uvotela bani, iziphumo zonyulo lwe-3 ka-Novemba zinokubaphazamisa. Nokuba kwenzeka ntoni na, iqela elikhulu labantu baseMelika liza kuphoxeka-okanye liphanziswe.

Ungayilungiselela njani impembelelo? Iingcali zempilo yengqondo zabelana ngeengcebiso malunga nendlela yokuphelisa ixhala lonyulo kwaye ziqinisekise ukuba awungeni kwindawo emnyama.

Unyango lwangaphambi kweShedyuli kunye nokuPhumla

Isenokuba lixesha lokuba ubize ugqirha wakho kwaye uzenzele incwadi kwiseshoni ka-Novemba 4. "Unyango lwangaphambi kokucwangciswa kunye nengcali yengqondo oyithandayo," utshilo uJennifer Musselman, L.M.F.T., ugqirha wengqondo oseLos Angeles naseSan Francisco. "Kwaye yazi ukuba kulungile ukuba uchithe yonke iseshoni yonyango usebenzisa inkxalabo yakho yezopolitiko - kwaye ayinguwe wedwa oyenzayo."

“Ukuba unako ukuthenga unyango, ngandlela zonke, lucwangcise,” uyavuma uTal Ben-Shahar, Ph.D. umququzeleli kunye nomhlohli kwiHappiness Study Academy. (Kwakhona bona: Indlela Yokufumana Unyango Xa Wonakele) Yaye ukuba akunamali, uthi ukuthatha nje usuku emsebenzini kunokunceda kakhulu. "Namhlanje, abantu abaninzi bayakhalaza malunga nokunyuka kwamanqanaba oxinzelelo njengendlela yokufumana ulonwabo. Into abangayiqondiyo kukuba uxinzelelo ayisiyiyo ingxaki, kwaye inokuba yinto elungileyo kubo - ngakumbi kukungabikho "

Cinga ngalo mzekeliso ulandelayo, ucebisa uBen-Shahar: Xa usebenza ejimini kwaye uxinzelele imisipha yakho, uyomelela, okoko nje unika izihlunu zakho ixesha lokuphola, phakathi kweeseti kunye naphakathi kokuzilolonga. Ngokufanayo, uxinzelelo olungaphandle kwendawo yokuzivocavoca lunokukwenza ube namandla ngokwengqondo ukuba unexesha lokuchacha. UBen-Shahar uthi: “Ingxaki kwihlabathi lanamhlanje asikoxinezeleko, kodwa kukungachacha. "Xa uzisa ukubuyiswa rhoqo ebomini bakho - ngokudlala, ukucamngca, ukuzilolonga, ixesha nabahlobo, njl.

Lala kakuhle nge-2 kaNovemba

U-Alfiee Breland-Noble, Ph.D., isazi ngengqondo, umbhali, umseki wezempilo yengqondo engenzi nzuzo kwiProjekthi ye-AAKOMA, kunye nomphathi wepodcast yempilo yengqondo Walala ngombala kunye noGqirha Alfiee, inecebiso elilula kodwa elinamandla: Lala kwangethuba ngaphambi kosuku olunzima (okt. 3 Novemba), “kuba ukudinwa kwandisa iimpawu zokuxhalaba,” utsho. Ukuba ubaleka umsi, uya kuba ne kakhulu ixesha elinzima. Kwaye, ewe, esi sikhokelo sinokwandisa ixesha lonyulo elidlulileyo.

Ke, yenza isithethe sasebusuku sokuzola kwaye uzenzele kwangoko nge-2 kaNovemba ukuze uqiniseke ukuba unamandla kunye neendlela zokumelana nokwenza nantoni na eza ngoNovemba 3. (Ukuba sele unengxaki yokulala ngenxa yoxinzelelo okanye uxinzelelo lonyulo , zama ezi ngcebiso zokulala ngoxinzelelo kunye neengcebiso ngoxinzelelo lwasebusuku.)

Hlala ngoku kwaye uzinzile

Qala ukucinga kwangaphambili malunga nendlela onokuthi uzibeke ngayo kwaye ubuyisele iingcinga zakho ezoyikisayo kwindawo. Emva kwayo yonke loo nto, ekuphela kwento onolawulo kuyo kule meko yile uyenzayo ngokulandelayo. "Awunakho ukulawula isimilo sabanye," utsho uBreland-Noble. "Ukukhumbula oku kungakunceda ukuba ujonge kwinto ekufuneka uyenzile ukuze uhlale uzolile kwaye uzinike elona thuba lihle loxolo nokuba yintoni na isiphumo sonyulo."

Ndiyazi ukuba ngembali yosapho lwam lwexhala elingachazwanga, kubalulekile ukuba ndihlale ndiluqonda ufuzo lwam lokuhlala ndiba nexhala kunye nokuphazamiseka ukuba andisebenzi ukuhlala ndigxile," wongeza uBreland-Noble. "Oku kuthetha ukuba kufuneka ndihlale ndisebenza ukuze ndihlale ndikhona; ngokuhlala ndikhona ndicutha amathuba okuba ndizikhathaze ngezinto zangomso endingenakuzilawula, kwaye ndiyeke ukuzibamba ngezinto ezenziwa ngaphambili (ezingandenza iintloni okanye iintloni ukuba ndihlala ndigxile kubo ixesha elide).

Zive Iimvakalelo Zakho - kwaye Ubuhlungu

Yithuku eliqhelekileyo lokufuna ukubaleka iimvakalelo "ezimbi" okanye ezingathandekiyo - kodwa zininzi iingenelo ezinokufunyanwa ngokuziva nje ngokupheleleyo. Into yokuqala ekufuneka uyenzile xa kunzima kuya kukunika imvume yokuba ngumntu, ukwamkela nayiphi na imvakalelo evelayo nokuba ayimnandanga okanye ayifuneki, utshilo uBen-Shahar. "Endaweni yokwala uloyiko, unxunguphalo, ixhala, okanye umsindo, kungcono ukuvumela ezi ukuba zithathe ikhosi yazo yendalo."

Uziva njani ngokwenene iimvakalelo zakho, kwaye ungazipakishi nzulu? Bhala kwaye ubhale malunga nendlela oziva ngayo, thetha nomntu omthembileyo, okanye "ewe, ukuzinika imvume yokuba ngumntu kunokuba kukuvula izikhukhula nokulila, kunokuba ubambe iinyembezi," utshilo.

Yinto eqhelekileyo ukuba uqhubeke kwinkqubo yokulila kangangeveki okanye ezimbini, utshilo uMusselman. Emva kwelo nqaku, zama ukusika zonke iintetho zezopolitiko - ngakumbi nabantu abaneembono ezahlukeneyo malunga neziphumo zonyulo kunawe. "Emva kokuba ukhathazekile nabanye, ngenqabe wenqaba ukuzonwabisa ngokutya kwezopolitiko kunye nabahlobo bakho okanye amalungu osapho kwi-Intanethi nakwi-IRL," utshilo. "Ukuba basayinyusa, baxelele ukuba uzama ukunyanga, kwaye ukuqhubeka nokuthetha ngayo kwenza kube nzima ukudlulela ekwamkelweni."

Gwema ukutshabalalisa

"Ngokwembono yesayensi kunye nobungqina obusekelwe kubungqina, akukho nto yokulungiselela," kusho uW. Nate Upshaw, M.D., umlawuli wezonyango uNeuroSpa TMS. "Thelekisa oku nokulungiselela isaqhwithi okanye ukujongana ne-COVID-19, apho kukho amanyathelo athile acetyiswayo ziingcali abantu abanokuthi bagxile kuzo ukuzilungiselela."

Oko kuthetha ukuba into esithetha ngayo apha kukulawula uxinzelelo malunga neziganeko ezizayo. Eyona ndlela ilungileyo yokwenza oku kukungavumeli ingqondo yakho ukuba ibaleke neengcinga. Kulula kwezi ntsuku, ngakumbi ngemithombo yeendaba zentlalo, ukuvumela ingqondo yakho ukuba "yenze intlekele" imeko, okanye ucinge ngesona siphumo sibi. Akukho mntu waziyo ukuba kuzakwenzeka ntoni na ngonyulo, kwaye akukho nto ikhethekileyo ekufuneka uyilungiselele, ke ukuzikhathaza ngesiphumo akuncedi nto.

Intoni yenza Uncedo luyaqonda ukuba ukuya kuvota kuphela kwento enokukunceda kwisiphumo sakho osifunayo. Yenza isicwangciso sokuvota, zixelele ukuba wenze into onokuyenza, kwaye emva koko uzame ukuzibamba-kwaye uhlengahlengise iingcinga zakho-xa uziva ingqondo yakho isenza intlekele.

Yiya kwi-News Diet

Fumana. Cimile. Twitter. Umjikelo weendaba uza kuphela ukwandisa uxinzelelo. "Zibeke kwisidlo seendaba! Nciphisa idosi yakho yemihla ngemihla yeendaba emva konyulo kube kanye okanye kabini ngemini kangangeyure," ucebisa uMusselman. "Kwaye ungafundi okanye ubukele iindaba ngentsimbi yesi-7 emva kwemini" (Jonga: UJonga Njani Nokukhathazeka Ngempilo Ngexesha le-COVID naNgaphaya)

Ucebisa ngokuthatha inyathelo eliya phambili ngokususa izilingo kwifowuni yakho (kuba sonke besikhona, sinyanzelisa ukuvula nokuvala ezoapps!). "Cima usetyenziso lwemithombo yeendaba zentlalo kwifowuni yakho kangangeentsuku ezingama-30 emva konyulo, ngoko ke unyanzelekile ukuba uye kwikhompyuter yakho ukuze unxibelelane nabantu ukuze ubone ukuba abahlobo bakho bathini malunga nonyulo ngenjongo," utshilo.

UBen-Shahar uyaphawula ukuba kufuneka ubekhona kwimidiya yoluntu (emsebenzini, umzekelo), ukuseta imida ecacileyo. Imithombo yeendaba zentlalo ngokumodareyitha inokuba yinto elungileyo; nangona kunjalo uninzi lwabantu lungamakhoboka kuyo kwaye luchitha ixesha elininzi phambi kwescreen, utshilo. "Yenza 'iziqithi zokuhlambuluka' imini yonke: amaxesha xa uphuma kwitekhnoloji kwaye endaweni yoko uqhagamshela nabanye - kunye nawe."

Ukuhamba-kwaye uphumele ngaphandle

Ukuzibandakanya kwimithambo yemihla ngemihla kunye nokucamngca kunokukunceda ufumane iziko kwaye uhlale ukhona, utshilo uBreland-Noble. UMusselman ukwabhekisa kweli qhinga lokulwa noxinzelelo kunye noxinzelelo, kwaye uBen-Shahar ucebisa ngokwenza umthambo rhoqo ukuze uzive wonwabile. Ukwenza ngaphandle kunokunika izibonelelo ezingakumbi zengqondo nezomzimba.

"Phuma endalweni, ucwangcise ixesha lokuchitha iholide kwiveki elandelayo emva konyulo, wenze ikhalenda yokunyuka ngeempelaveki okanye ukuhamba ngenjikalanga yonke imihla ngaphandle kwentetho yezopolitiko," ucebisa watsho uMusselman. "Mhlawumbi kuya kufuneka ukhuphe ukukhathazeka kwakho! Zibhukishele iklasi yomdlalo wamanqindi ongaphandle, okanye usebenze nomqeqeshi ukukhulula umsindo kunye nokudakumba ngendlela esempilweni, okanye ubhalisele loo triathlon ikwezentlalo ukuhambisa uxinzelelo lwakho kwishedyuli yoqeqesho engqongqo "

Ziqhelise Ukuba Nombulelo

"Ukubonisa umbulelo kunokukunceda kumaxesha anzima," utshilo uBen-Shahar. "Ukuhlakulela izihlunu zakho ezinoxabiso kukwenza wonwabe kwaye ube sempilweni. Chitha imizuzu emibini xa uvuka okanye ngaphambi nje kokuba ulale ubhale ezo zinto ubulela ngazo."

Ukhuthaza ukuba ujonge kuzo zonke iindawo zobomi bakho ukuze ufumane iziqwenga zokubulela. Into ebalulekileyo ekufuneka uyikhumbule kukuba ungasoloko ufumana into onokubulela ngayo, nokuba uphakathi kobunzima, utshilo. "Nokuba uluhlu lwakho lubandakanya izinto ezinkulu okanye ezincinci, izibonelelo ozifumanayo kulo mkhuba zinokubaluleka - kuba xa uxabisa okuhle, okuhle kuyabulela." (Jonga: Uziqhelanisa njani noMbulelo ngeyona nzuzo inkulu)

Cofa kwi-Self-Care kunye ne-Toolbox yakho ye-Emotional Toolbox

"Ngamaxesha oxinzelelo njengala, ukufumana ibhalansi kunye nokuzikhathalela kubalulekile," utshilo uJoAnna Hardy, ingcali yokucamngca ngengqondo kunye notitshala wokucamngca kwi-Ten Percent Happier, uphawu lwengqondo olwenziweyo Isikhokelo soNyulo soNyulo (luncedo!).

"Bhalisa iindlela zakho zokuhlangabezana nezempilo kwaye ucwangcise kwangaphambili!" utsho uMusselman. "Fumana abahlobo bakho kwi-Zoom ukulungiselela iseshoni yonyango lwasemva kwexesha lonyulo, kwaye ujonge ukuba ufuna ukuyicwangcisa veki nganye okwexeshana. Ukuba ukutya ngokweemvakalelo kukubi kwakho, zinike imvume kwangaphambili ukuba uzonwabise."

Fumana eyona nto ikwenza wonwabe kwaye wenze ixesha lokwenza. Ukuba uzifaka kwizinto ezikwenza uphelelwe lithemba, umsindo, neyantlukwano, oko kuba yiyo yonke into oyibonayo ehlabathini nakwabanye; uba yile nto uyicingayo noyenzayo.

UJoAnna Hardy, ingcali yokucamngca ngengqondo kunye notitshala wokucamngca kwiipesenti ezilishumi zeHappier

UHardy ukwakhuthaza ukutya ukutya okuthuthuzelayo kunye nokulinganisa "ukonakaliswa" kunye nemisebenzi eyonwabisayo, "njengomculo, ukuhleka, ukudanisa, ubuchule bokutya, ukutya okumnandi, kunye nokuchitha ixesha kunye nabo ubathandayo."

"Ngokwam ndifuna ukuba yeyona nto ndiyithandayo ngoku," utshilo uHardy. "Ndifuna amandla kunye nokucaca ukuba ndenze umsebenzi ngomzimba nengqondo eyomeleleyo. Ngokutya ukutya okunesondlo, ukulala ngokwaneleyo, ukwenza umthambo, ukucamngca, ukufunda iincwadi ezondlayo neziluncedo, ukuba neencoko ezixhokonxa iingcinga nabantu abazizilumko nabakhathalelayo, ndiziva zizinzile kwaye zikulungele ukuthatha uxinzelelo lohlaselo lweziganeko zehlabathi. "

Fika emsebenzini

UBreland-Noble wabelane enye yeendlela ezinokubangela ukuba uzinike amandla okulawula-ngendlela evuyayo-ngexesha apho uziva ungenamandla.

"Ukuba umgqatswa wakho akaphumeleli, ndiyakukhuthaza ukuba ube nesicwangciso sokusebenza esilungeleyo, wenze naliphi na igalelo onokulinceda wena, abo ubathandayo, kunye noluntu olukhathaleleyo ngezipho kunye neetalente zakho," uthi. "Kwimeko yam, oku kuthetha ukuqhubela phambili nophando lwe-AAKOMA malunga nokungafani kwezempilo yengqondo, ndisebenzisa iqonga lam leendaba ezentlalo ukukhuthaza ukuzithemba, ukuzikhathalela kunye nokwazisa ngempilo yengqondo kuluntu olunemibala kunye namaqela ahlelelekileyo, kunye nokufundisa iingcebiso zokuzikhathalela (njenge Ndikweli nqaku)."

Ungaqala njani ukusebenza njengoBreland-Noble? Ukujongana nezipho zakho kunye novuyo lokubuyisela. "Kuwe oko kunokuthetha ukupeyinta, ukukhokela iiklasi zokuzilolonga, ukufundisa abantwana, ukufundisa, ukucebisa, ukwenza umxholo, njl." Utshilo. "Injongo kukuba usebenze ekwenzeni ikona lakho elincinci lehlabathi libe ngcono. Njengoko ujolise kwigalelo lakho, uyakufumanisa ukuba kuya kubakho ixesha elincinci kakhulu lokukhathazeka ngokuziva ukuba umntu ongalunganga uphumelele unyulo. Usenokuqhubeka yiba naloo mvakalelo, kodwa ungayinqanda ekulawuleni ubomi bakho."

Uphengululo lwe