Kutheni uziva udiniwe kangaka ngalo lonke ixesha ngexesha lokuvalelwa

Umxholo

• Kutheni Udinwe Kangaka RN
• Uwabuyisela Njani Amanqanaba Amandla Akho
• Uphengululo lwe

Mhlawumbi awukasifundi isiFrentshi okanye ubucukubhede obumuncu kwiinyanga ezintathu zokugqibela zokutshixa, kodwa ungacinga ukuba ngalo lonke ixesha lakho elitsha olifumeneyo ungaziva uphumle kakuhle. Nangona kunjalo, kukho oku kudinwa emzimbeni (apho, i-FYI, kwahlukile kukwahlukaniswa nokudinwa, ukuxuba ukudinwa kunye nezinye iimvakalelo zesidubedube, uxinzelelo, unxunguphalo, isizungu, okanye ukucaphuka) abantu abaziva njengesiphumo "sokungenzi nto" ekhaya . Kutheni, ke, abaninzi kuthi bazive bediniwe?

Kutheni Udinwe Kangaka RN

Nantsi ingxaki: Usenokuziva ngathi awenzi nto, kodwa ingqondo nomzimba wakho zisebenza ixesha elongezelelekileyo ukuhlangabezana nemeko engazange ibonwe ngaphambili. Okwangoku, abantu bajongana neengxaki ezimbini ezinkulu: intsholongwane ye-COVID-19 kunye nemvukelo ngokuchasene nobuhlanga benkqubo.

“Inyaniso yokuba zombini ezi ziimeko zobomi nokufa—abantu abasesichengeni sentsholongwane bayasweleka kwaye abantu abaNtsundu bafa phakathi kwezidubedube zasentlalweni-zidala uxinzelelo olukhulu ukuze umzimba wakho ujongane nalo,” utshilo u-Eric Zillmer, Psy. .D., Unjingalwazi we-neuropsychology kwiDyunivesithi yaseDrexel kunye nonyango lwengqondo olunelayisensi.

Umzimba womntu uxhotyiswe kakuhle ukujongana noxinzelelo, enkosi ngokulwa kwengqondo okanye impendulo yendiza. Xa ingqondo yakho iyibona ingozi, ikhupha i-cortisol ukuze iqale umzimba wakho ukuba wenze isenzo kwaye ivale imisebenzi engabalulekanga. Umzimba wakho unokumelana naloo meko ixesha elide, nangona kunjalo. Ngokwesiqhelo, i-cortisol yincindi yamandla ekhuthaza amandla, utshilo uMajor Allison Brager, Ph.D., isazi se-neuroscientist kunye nomkhosi wase-US ofunda ukusinda phantsi kweemeko ezinzima. "Kodwa xa ukwisimo sexesha elide soxinzelelo oluphezulu, imveliso yakho yecortisol iba ngalinganiyo kangangokuba ijija iswitshi kwaye uqala ukudinwa nokudinwa," uyacacisa.

Kukho uphando oluninzi olubonisa ukuba sesichengeni sexesha elide kuxinzelelo lunokubangela zonke iintlobo zemiba yezempilo, ukusuka kumngcipheko owongeziweyo wokuxhalaba kunye nokudakumba kunye nokuphazamiseka kokulala ukuya kumajoni omzimba abuthathaka kunye nesifo sentliziyo.

Ukuthetha ngehomoni, xa unamathele ekhaya, uyaphoswa kukuziva ulunge kakuhle kwi-dopamine oyifumana ekuhlaleni nabanye abantu okanye ekwenzeni izinto ozithandayo (njengokuya ejimini, ukukhukhumala, okanye nokuba nomdla) , utsho uBrager. Xa i-dopamine ikhutshwa kwingqondo, ikwenza uzive uphaphile kwaye uphapheme; ukuba awufumani kukhululwa, akumangalisi ukuba uzive utyhafile.

Ingqondo yakho ayijonganga nje iihormone zehaywire, nangona kunjalo. Uyazi ukuba xa utsala isibane esibomvu, udikwe engqondweni de kutshintshe ukukhanya? Ngenxa yokuba ungenzi nantoni na ayithethi ukuba injini yemoto iyeka ukusebenza. Ingqondo yakho ifana ne-injini yemoto, kwaye, ngoku, ayifumani naluphi na uhlobo lwekhefu.

Into yokuqala eyenziwa yingqondo yakho nakweyiphi na imeko kukuzama ukuqonda, utshilo uZillmer. "Kodwa ukuba usebenza usuka kwindawo yokungaqiniseki, kufuneka usebenze nzima ukuze ugcwalise izikhewu." Oko kurhafisa ngakumbi ngoku kuba ayikukuba uziva ngathi awazi ukuba kuqhubeka ntoni, kusenokwenzeka ukuba kuvakala ngathi Akukho namnye uyazi ukuba kuqhubeka ntoni—okanye ukuqhubela phambili. (Amaxesha okonwaba!)

Ukusebenza ekhaya akuncedi nokuba-hayi kuba ungekho kwiofisi yakho, kodwa ngenxa yokuba indlela yakho yesiqhelo idutyulwe ngokupheleleyo. "Sitshintshile ukuba sinqwenela inkqubo yesiqhelo kwaye sinayo yonke inkqubo yomzimba eyakhelwe macal 'onke kwiminqweno: inkqubo yexesha lokujikeleza," utsho uBrager. "Xa samkela ishedyuli engqongqo yokuba sisebenza nini, sisitya, silala, siqeqesha, kwaye" siyabanda, "imizimba yethu iyanamathela kule shedyuli kwaye uhlala uziva ngokwasemzimbeni nangokwasengqondweni umnqweno onamandla wokwenza lo msebenzi." (Jonga: Njani kwaye kutheni ubhubhani we-coronavirus usenzeka ngokulala kwakho)

Uhlobo lwenyani lweWFH lunokuwunciphisa amandla akho, nawo. "Esinye isizathu kukuba imizimba yethu ivinjwe ukunqongophala konxibelelwano oluthe ngqo ngokweemvakalelo nangokwengqondo ebantwini ngelixa kusafuneka ithathele ingqalelo idatha kunye nencoko," utshilo uBrager. "Kananjalo, sihlala sikwiifowuni zevidiyo kumagumbi angakhanyiswanga kakuhle (oko ke ukunciphisa ulumkiso) kunye nokuthetha ngokungqamene nokuma okanye ukuhamba-hamba." Obu buvila obungeyonjongo buzala ukona ngakumbi, umjikelo okhohlakeleyo (odiniweyo).

"Ukuba kukho into enye kuphela engalunganga, sinokuyilungisa," wongeza uZillmer. Kodwa ngemicimbi emininzi ekufuneka ujongane nayo, yonke ilayishwe kwaye ibambene (okt ufuna ukuqhankqalaza ubuhlanga benkqubo kodwa woyike ukubhencwa kwi-coronavirus kwisihlwele), kuya kusiba nzima kangangokuba kunzima ukuba sikwazi ukulawula ingqondo, uyacacisa.

Kwinqanaba leemvakalelo, oku konke mhlawumbi kuthumela ixhala lakho kwi-overdrive. "Sele sisesichengeni sokuxhalaba njengesizwe kuba uxinzelelo ngokubanzi sesona sifo siphazamisekileyo eMelika," utshilo uZillmer. Kwaye uxinzelelo luyanda. Mhlawumbi kuqala ngoloyiko lokugula ... kukho uloyiko lokuphulukana nomsebenzi wakho ... kukho uloyiko lokungakwazi ukuhlawula irente yakho ... kwaye kukho uloyiko lokuhamba ... Awudingi kuncipha ukukuxelela ukuba kuzakuba nzima, utshilo.

Uwabuyisela Njani Amanqanaba Amandla Akho

Ke unokwenza ntoni ngayo? Unokuziva ngathi yeyona mpendulo ilungileyo kuko konke oku kukulala. Kodwa ukulala kakhulu kunokukwenza uzive udiniwe (kwaye kudityaniswa nomngcipheko wokutyeba kakhulu, isifo seswekile, uxinzelelo lwegazi oluphezulu, nesifo sentliziyo, kunye nokwanda komngcipheko wokufa.)

"Ngoku njengokuba sisondela kwiinyanga ezintathu, ezine, uninzi lwabantu kufuneka lubanjwe lulele," utsho uBrager. Kuya kuba ngcono ukuba uzinyanzele ukuba uphume ngaphandle okanye uzinyanzele ukuba wenze umthambo-oko kuya kukunika ukukhutshwa kwe-dopamine ukuqhuba inkuthazo yakho, uyacacisa.

Eyona nto unokuyenza kukuthatha ulawulo endaweni yokuyekelela kwindlela engaqhelekanga yokubekwa wedwa kubonakala ngathi kulwa nexesha lethu. Beka ishedyuli efanelekileyo yokulala / yokuvuka, seta imida kunye noogxa bakho, kwaye uthathe ikhefu kwizikrini zakho rhoqo nge-20 ukuya kwimizuzu engama-30 imini yonke, utshilo uBrager. (Idibeneyo: Esi Sifo sokulala sisifo esiLungileyo sokuFumanisa ukuba ngu-Owl oBalaseleyo ebusuku)

"Eyona nto inkulu ekuphumeni kwayo kuphuma njengokukhanya kwelanga kwendalo kangangoko kunokwenzeka," wongeze watsho. "Ukukhanya kwelanga kuthumela isikhumbuzi ngqo kwinkqubo yethu yokulala / yokuvuka kwingqondo yokuba ngenene kusemini kwaye kufanele ukuba sithathe usuku-olona luncedo ngakumbi ngexesha lokulala. Ukukhanya kwelanga 'jolt' kwingqondo kukwakhuthaza imveliso yevithamin D, ebaluleke kakhulu ekwandiseni amajoni ethu omzimba kwaye-ingakumbi xa sijongene nobhubhane wanamhlanje-impilo yemiphunga."

Kwaye ungaziva ungonwabanga ngokunika ingqondo yakho ikhefu ngezinto ezithe ngqo zokuzonwabisa njengokujonga ubungakanani bokubukela umabonwakude okwenyani kwiNetflix okanye ukulahleka kwinoveli yothando. Kukho isizathu sokuba wonke umntu alulawule uxinzelelo ngokwenza izinto ezilula, njengokulima igadi, ukupheka, ukwamkela isilwanyana sasekhaya, utshilo uZillmer. "Kukutya okuthuthuzelayo kwengqondo yethu."

Uphengululo lwe