Yintoni ukungasebenzi kakuhle kwesiGqeba?

Umxholo

• Yintoni uMsebenzi weSigqeba?
• Yintoni ukungasebenzi kakuhle kwesiGqeba?
• Ke, yintoni ebangela ukungasebenzi kakuhle?
• I-Executive Dysfunction ifunyaniswa kwaye inyangwa njani?
• Izixhobo zokuLawula ukungasebenzi kakuhle
• Uphengululo lwe

Ngaba ukhe uzive ngathi ingqondo yakho ayenzi le nto iyiyo, impazamo, kufanele ukuba yenze? Mhlawumbi ujonge kwikhalenda yakho imizuzu kuphela nangoku zama ukucwangcisa usuku lwakho. Okanye mhlawumbi unengxaki ekulawuleni indlela oziphatha ngayo; ngezinye iintsuku ukhupha izinto ngexesha leentlanganiso ze-Zoom, ngelixa ngamanye amaxesha, uthe cwaka ukuya kwinqanaba lokuba umphathi wakho acinge ukuba intloko yakho isemafini.

Ezi meko ziyimizekelo yento yokwenyani eyaziwa njengokungasebenzi kakuhle kwesigqeba, kwaye ingenzeka nakubani na. Abantu abafumana ukungasebenzi kakuhle kulawulo bahlala besokola nokucwangcisa, ukusombulula iingxaki, umbutho, kunye nolawulo lwexesha- kwaye kuyinto eqhelekileyo ukuba kukho into enkulu eyenzekayo (nantoni na evela kuxinzelelo, i-ADHD, kunye neminye imiceli mngeni yempilo yengqondo kwi-COVID-19). Ngaphambili, yonke into oyifunayo kufuneka uyazi (kwaye emva koko) malunga nokungasebenzi kakuhle, yintoni, isebenza njani, ichaphazela bani, kwaye wenze ntoni ngayo, ngokweengcali zempilo yengqondo.

Yintoni uMsebenzi weSigqeba?

Ukuze uqonde isigqeba idysumsebenzi, kufuneka uqale uqonde umsebenzi olawulayo. "Ngokubanzi, [umsebenzi olawulayo] ligama elibhekisa kwiseti yezakhono ezinxulumene nendlela abantu abasebenza ngayo kubomi bemihla ngemihla," ucacisa isazi ngengqondo kwezonyango u-Alfiee Breland-Noble, Ph.D., umsunguli weProjekthi ye-AAKOMA, umbutho ongenzi nzuzo ozinikele kukhathalelo lwempilo yengqondo kunye nophando. Umbutho wezengqondo waseMelika uchaza imisebenzi yesigqeba 'njengeenkqubo zokuqonda ezikumgangatho ophezulu,' "ezibandakanya ukucwangcisa, ukwenza izigqibo, kunye nokulandela iinjongo, phakathi kwabanye.

"Ngokubanzi, ukusebenza kwesigqeba esisempilweni kusinceda ngokuzimeleyo ukulawula ubomi bemihla ngemihla kunye nokugcina ubudlelwane," yongeza ibhodi eqinisekisiweyo ye-neurologist uPaul Wright, MD, usekela mongameli omkhulu kunye nosihlalo wenkqubo yeNeuroscience Institute eNuvance Health, inkqubo yezempilo engenzi nzuzo. "[Kubandakanya] izakhono zokuziphatha, ingqiqo, kunye neemvakalelo ezisinceda sigxininise, sicwangcise, silungelelanise, kwaye sikhumbule ukulawula ixesha kunye nokuzibamba."

Yithi umhla obekiweyo ususwe ngokungalindelekanga emsebenzini. Ngokufanelekileyo, ufumana ngokulula ukukwazi ukuziqhelanisa neemeko kwaye ucinge ngeendlela zokubeka phambili imisebenzi ukuze iprojekthi yenziwe ngokukhawuleza. Ukucinga okubhetyebhetye okunjalo kunye nokuguquguquka yimisebenzi emibini nje emininzi esempilweni yokulawula.

Oko kuthethiweyo, oku kusebenza ngokusempilweni kunokuhla kwaye kuqukuqele yonke imini yakho. "Ukusebenza kwesigqeba 'kuku-intanethi' ngalo lonke ixesha lokuvuka komntu," ucacisa isazi ngengqondo yezonyango uForrest Talley, Ph.D. Ngenxa yoko, ngamanye amaxesha wena - kunye nezi nkqubo zokuqonda - unokuba kwi-autopilot. “Ngenxa yokuba umntu ngamnye kuthi uchithe ubomi bakhe nohlobo lomsebenzi olawulayo 'oqhelekileyo' kuye ngamnye wethu, kuvakala nje ukuba ... kuqhelekile," utshilo uTalley. Nangona kunjalo, ngamanye amaxesha, awunakugqwesa, umzekelo, kugxilwe okanye kulawulo lwexesha. Ezinye zezi ziziphumo nje zokuba ngumntu. Ugqirha Wright uthi: Kodwa (!) ukuba uzifumana usokola kulungiselelo, ucwangciso, ukusombulula iingxaki, kunye nokulawula indlela oziphethe ngayo rhoqo, unokuba unengxaki yokuphatha.

Yintoni ukungasebenzi kakuhle kwesiGqeba?

Kuphela nje okuchasene nomsebenzi olawulayo: ukungasebenzi kakuhle kulawulo xa esinye okanye nangaphezulu kwezakhono sele zikhankanyiwe zingasebenzi ngokufanelekileyo, ngokwe-pathologist yonxibelelwano kunye nengcali yezengqondo uCaroline Leaf, Ph.D. Ngokuthe ngqo, i-APA ichaza ukungasebenzi kakuhle kwe-executive ngokuthi "ukonakala ekukwazini ukucinga ngokungekho ngqiqweni; cwangcisa; usombulula iingxaki; hlanganisa ulwazi; okanye uqale, uqhubeke, kwaye uyeke ukuziphatha okunzima."

Ivakala iqhelekile? Phantse wonke umntu ufumana inqanaba elithile lokungasebenzi kakuhle kwesigqeba ngamanye amaxesha, ngakumbi ngelixa ngokwasemphefumlweni okanye ngokwasemzimbeni, ngokweengcali. (Ukucaphula uHana Montana, "wonke umntu wenza iimpazamo, wonke umntu unalezo ntsuku.")

"Mhlawumbi awuzange ulale ngokwaneleyo, ube ne-hangover, uphazanyiswa kukubandezeleka kwezezimali, ukugula komntu omthandayo ... Kule mihla, sinzima ukugxila, inkuthazo kunzima ukuyifumana kuneSasquatch, ucwangciso luthatha umgudu ongakumbi, kunye neemvakalelo zisongamela, "ucacisa uTalley. "Musa ukukhawuleza ufikelele kwisigqibo uze ucinge ukuba uphethwe sesi sifo. Amathuba kukuba unosuku olubi okanye iveki enzima."

Oko bekutshiwo, ukuba ukungasebenzi kakuhle kwesigqeba kubonakala ngathi kuninzi, emva koko isenokuba lixesha lokungena nengcali yezempilo yengqondo, njengoko umba omkhulu unokubangela ezi ngxaki, utshilo.

Ke, yintoni ebangela ukungasebenzi kakuhle?

"Uluhlu lwemithombo yokunciphisa umsebenzi wokulawula lude kakhulu, kodwa amatyala aqhelekileyo abandakanya i-ADHD, ukudakumba, ukuphazamiseka kokuxhalabisa, intlungu enzima, ukulimala kwengqondo, utywala kunye nokulutha kweziyobisi," kusho uTalley. Igqabi liyaphindaphinda olu luhlu, longeza "ukukhubazeka ekufundeni kwisifo sengqondo esixhalabisayo, i-autism, izicubu zobuchopho, kunye neengcinga ezingalawulekiyo ezixinzelelekileyo kunye noxinzelelo olunetyhefu" konke oko kunokubangela ukuba ube nakho ukungasebenzi kakuhle.

Kwaye ngelixa usenokubandezeleka ngokwezobuchwephesha kuphela kukungasebenzi kakuhle (cinga: ezo veki zimbalwa zokuqala zobhubhane), kunokwenzeka ukuba inxulunyaniswe nokuphazamiseka kwengqondo (umz.ukulimala kwengqondo) kunye nokuphazamiseka kwemood okanye imeko zengqondo (umz. , ngokutsho kwinqaku lokuphononongwa kwi Ukuqhubekeka. Intsingiselo, ukungasebenzi kakuhle kwesigqeba kudla ngokuthathwa njengophawu lwento edla ngokuba ngumba omkhulu.

Imeko? I-COVID-19, ekukholelwa ukuba inokubangela ukungasebenzi kakuhle. Isifundo esincinci esivela ngoFebruwari 2021 safumanisa ukuba iipesenti ezingama-81 zezigulana zinengxaki yokuqonda ngelixa zichacha ixesha elide esibhedlele se-COVID-19. Abo bangenayo i-coronavirus enzima nabo basengozini yokungasebenzi. UGqirha Wright uthi: "Siqaphele abantu abaninzi abafumana iingxaki kwizakhono zomsebenzi ngexesha lesibetho se-COVID-19 kuba baziva bexhalabile, benovalo kwaye bekhathazekile." (Jonga kwakhona: Iziphumo zeMpilo yeNgqondo ye-COVID-19 kufuneka uyazi malunga nayo)

Ke, unokufumanisa njani ukuba ujongene nokungasebenzi kakuhle? Nazi iimpawu ezimbalwa zokuxela, ngokukaGqirha Wright:

• Rhoqo ukuphazamiseka ngexesha leentlanganiso kunye nencoko
• Ukuzabalaza ukulawula iimvakalelo okanye ukujongana nokuphazamiseka
• Ukulibala ukwenza izinto ebezisondele-ngokuzenzekelayo (ukuhlawula amatyala, ukwenza imisebenzi esisiseko ngaphandle komzamo omkhulu, njl.)
• Ukufumana ukulahleka kwememori ngokubanzi; ulihlwempu kunamanqanaba aqhelekileyo okulibala
• Uziva ukoyiswa ngokulula yimisebenzi (ngakumbi ukuba ubuyenza loo misebenzi ngempumelelo kunyaka ophelileyo)
• Ukufumana ukuncipha kokukwazi ukucwangcisa kunye nokulungelelanisa ubomi bakho bemihla ngemihla
• Ukuzabalazela ukulandela imiyalelo yenyathelo ngenyathelo, okanye ukuziva ngathi awunakuba nengxaki yokusombulula
• Ukumosha ixesha; ngokubanzi usokola kulawulo lwexesha
• Ukuzintyintya nge dessert okanye ukutya okungenamsoco ngenxa yokungakwazi ukuzibamba

I-Executive Dysfunction ifunyaniswa kwaye inyangwa njani?

Ukungasebenzi kakuhle kulawulo hayi uxilongo olusemthethweni lwezonyango oluqwalaselwe yiNgcaciso yoNyango kunye neNgcaciso yeNcwadi yokuPhazamiseka kwengqondo, ikhathalogu yeemeko zengqondo ezisetyenziswa kakhulu ngoochwephesha ekuchongeni izigulana. Nangona kunjalo, "inentsingiselo ekwabelwana ngayo kunye nomgangatho wokuqatshelwa phakathi kwabaqeqeshi bezempilo yengqondo kunye nootitshala," utshilo uBreland-Noble. Intsingiselo, ukuba izinto "bezingalunganga ncam" okwexeshana, kufuna ugqirha (umz.ugqirha wezifo zengqondo, ugqirha wezengqondo) licebo elilungileyo, njengoko zinokukunceda ukuba ufike kwingcambu yayo nayiphi na into engalunganga kulawulo kwaye, ngethemba, ukulungisa ingxaki.

Nje ukuba ukungasebenzi kakuhle kwesigqeba kufunyaniswe yingcali eqeqeshiweyo, kukho iindlela ezininzi zonyango ezikhoyo. Isitshixo, nangona kunjalo, kukuchonga kunye nokunyanga okusebenzayo. Ukuba ihlala ingakhange ikhangelwe ixesha elide, ukungasebenzi kakuhle okunje "kungakhokelela kuxinzelelo kunye neempawu zoxinzelelo kunye nokuzithemba okuphantsi kwexesha," ngokukagqirha wezifo zengqondo u-Leela Magavi, MD ke, ewe uxinzelelo kunokubangela ukungasebenzi kakuhle kodwa ukungasebenzi gwenxa kunokubangela uxinzelelo- umjikelo onelishwa. (Izinto ezihambelanayo: Yintoni ukuxhalaba okuPhezulu okuSebenzayo?)

Iindaba ezimnandi? Imisebenzi yesigqeba inokubuyela kwaye iphucule kumanqanaba ahlukeneyo, endiwafumene eklinikhi kunye nezigulana zam nakuphando lwam, nokuba ingaba umntu ebelwa ne-TBI, ukukhubazeka kokufunda, i-autism, umothuko omandla, okanye isifo sengqondo esixhalabisayo, "utshilo uGqr. Amagqabi. "Ngeendlela ezifanelekileyo zokulawula ingqondo, izigulane zam, kunye nezifundo zophando lwam, ziye zakwazi ukuphucula kakhulu ukusebenza kwazo kokulawula ngexesha, kungakhathaliseki ukuba [zazo] zangaphambili." (Idibeneyo: Izicwangciso ezilula zokuphucula impilo yeBongo)

Izixhobo zokuLawula ukungasebenzi kakuhle

Nciphisa ixesha lesikrini. Ukunciphisa ixesha lesikrini kunye nokugcina iindlela eziqhelekileyo kubandakanya imisebenzi yokucinga kunye nokuzilolonga-kangangoko kunokwenzeka-kunokuphucula ukugxila kunye nenkuthazo, utshilo uGqirha Magavi.

Zamaunyango. UBreland-Noble kunye noGqr. Magavi bobabini bakhankanya unyango lokuziphatha kwengqondo, uhlobo lonyango lwengqondo, njengendlela egqwesileyo yokunyanga ukungasebenzi kakuhle kwesigqeba. I-CBT igxile ekutshintsheni ingcinga engafanelekanga okanye engalunganga kunye neepatheni zokuziphatha ukuze "ufunde iindlela ezingcono zokuhlangabezana" nemingeni yakho yengqondo kwaye "usebenze ngakumbi" kubomi bemihla ngemihla, ngokutsho kwe-APA. Ngamanye amagama, i-CBT ijolise ngqo kwimisebenzi yesigqeba (umz.Ukucwangciswa nokucwangciswa, ukujongana nokuphazamiseka, ukulungisa iingcinga kwiimeko, njl.

Zilolonge ukulala ucoceko. Njengoko ubuthongo budlala indima enkulu kumsebenzi wesigqeba wonke umntu, Kunyanzelekile ukuba ube nokulala ucocekile, utshilo uGqirha Magavi. Oko kubandakanya izinto ezinjengokungasebenzi kwigumbi lakho lokulala (ekubeni ukwenza oko kunokuchaphazela umgangatho wokulala), kunye nokungena kwindlela yokulala nokuvuka ngexesha elifanayo yonke imihla. (BTW, ubusazi ukuba ukulala neekawusi kunokukunceda ubambe ezo Z?)

Misela indawo yokusebenza egxininisekileyo. Gcina indawo yakho yokusebenza ipholile, iqaqambile, icocekile, kwaye icwangcisiwe - yonke loo nto inceda ukuphucula ukugxila, utshilo uGqr Magavi. "Ukubhala phantsi ezona njongo ziphambili zosuku kwaye emva koko uphume ezi zinto kunokunceda abantu bagcine umkhondo wemisebenzi." Izandi zilula ngokwaneleyo, kodwa kwabo basokolayo kukungasebenzi kakuhle, ukukhumbula nje ukwenza uluhlu lwezinto onokuzenza kunokuba ngumceli mngeni. (Eyeleleneyo: Ndisebenze ndisuka eKhaya iminyaka emi-5-Nantsi indlela endihlala ngayo ndinemveliso kunye nokunqanda ukuxhalaba)

Yakha kwimpumelelo yakho. Nokuba impumelelo encinci ikhupha i-dopamine, enokuthi ngokuqinisekileyo iqinise indlela yokuziphatha esempilweni kunye nokugxila, utshilo uGqirha Magavi. Kwicala le-flip, amanqanaba asezantsi e-dopamine kunye ne-norepinephrin anokukhokelela ekusileleni kwengqwalaselo. "Ke nawuphi na umsebenzi owonyusa la manqanaba unokunyusa ukugxila." Umzekelo, xa uziva ukhathazekile, zinike umsebenzi wemizuzwana engama-30, nokuba kukusonga ijini enye, ukuhlamba isitya, okanye ukubhala isivakalisi esinye. Ukubhiyozele ukuphumeza eso sabelo sincinane, uze ubone enoba uziva ukhuthazwa kusini na ukuqhubeka.

Uphengululo lwe