Ulale amahora ayisishiyagalombili kodwa usavuke ukhathele. Uhlu lwemisebenzi aluluningi ngisho, kodwa umsebenzi ngamunye uzwakala usongwe ngesihlabathi esimanzi. Uma ukuphumula kungabonakali kuthinta ukukhathala, kunethuba elihle lokuthi ubhekene nohlobo oluhlukile lokukhathala kunalolo olulungiswa ukozela. Kungenzeka ukuthi ukhatheliwe emzimbeni ingcindezi.
Leli ngelinye lamaqiniso angananzelelwa kakhulu ngengcindezi: ayihlali ekhanda lakho. Uma ithwelwe isikhathi eside ngokwanele, iyavela emzimbeni njengokukhathala okujulile, okunamathelayo, kanti awukho amandla entando akususa kukho.
Indlela ingcindezi ekhipha ngayo amandla emzimbeni wakho
Ingcindezi yimpendulo yomzimba wonke. Lapho ubuchopho bakho buzwa ukucindezela, bukhulula amahomoni afana ne-cortisol akugcina uphapheme futhi ulungele ukubhekana nengozi. Ngemidlandla emifushane lokho kunosizo. Inkinga ilapho ukucindezela kungapheli kanti isexwayiso singacimi ngokugcwele.
Ukugijimisa lolo hlelo imizuzu yonke kubiza kakhulu. Umzimba wakho uhlala ulungele, ubuthongo bakho buba ngokungajulile, imisipha yakho ibamba ukucindezeleka ongakuqapheli, kanti kancane kancane amagwava aphelela phansi. I-Cleveland Clinic ichaza ukukhathala njengophawu oluqavile lokusha ngamandla, isimo ingcindezi yesikhathi eside engaphenduka kuso. Abantu abakuso bachaza ukuzizwa sengathi bangalala sonke isikhathi, futhi bethola ukuthi ngisho imisebenzi elula ithatha isikhathi eside kakhulu kunalokho okufanele.
Indlela lolu hlobo lokukhathala oluzwakala ngayo ngokwehlukile
Ukukhathala okuvamile kunembangela ongayikhomba nesixazululo esisebenzayo. Ulale sekwephuzile, ngakho ulala isikhathi eside bese uzizwa ungcono. Ukukhathala kwengcindezi kunobuqili ngokwengeziwe. Akukhweli ngobusuku obubodwa obuhle, futhi kufika kusongelwe nezinye izimpawu zokuthi kungaphezu kokuzela okulula:
- Ubuhlungu bekhanda bokucindezeleka, umhlathi oqinile, noma amahlombe nomhlane obuhlungu.
- Izinguquko endleleni olala futhi udla ngayo, okuningi noma okuncane komabili, ngezikhathi ezingavamile.
- Izinkinga zesisu ezifika zihambe.
- Ukushesha ukuthukuthela, ukungakhuthazeki, noma umuzwa oyisicaba wokwenza izinto ngoba nje.
- Ukugula kalula kancane kunokujwayelekile.
Uma ezimbalwa zalezo zizwakala zijwayelekile kanye nokukhathala, ukukhathala cishe akuceli i-caffeine eyengeziwe. Kucela ingcindezi engaphansi ukuba ipholise.
Okugcwalisa ithangi ngempela
Isiphendula ukuphushela phambili, kodwa ukuphushela kanzima ethangini elingenalutho yindlela ithangi elihlala lingenalutho ngayo. Ukululama engcindezini yokukhathala akumayelana kakhulu nokwenza okwengeziwe kodwa kumayelana nokwenza ngokwehlukile. Izinto ezimbalwa ezisiza ngempela:
- Vikela ubuthongo bakho kuqala. Yiyona ndlela eyinhloko umzimba wakho olungisa ngayo. Hlosa isikhathi esizinzile sokuzehlisa nesikhathi esijwayelekile sokuvuka, ngisho ngezimpelasonto, ukuze uhlelo lwakho luthole isigqi salo futhi.
- Faka amakhefu angempela. Ukuma okufushane usuku lonke, nesikhathi esiphume ngempela, kunika uhlelo lwakho lwesexwayiso ithuba lokwehla. Ngisho imizuzu embalwa yokungenzi lutho iyabalwa.
- Nyakaza ngobumnene. Kuzwakala kuphambene uma ukhatheliwe, kodwa ukunyakaza okulula, uhambo, ukwelula okulula, kuphakamisa isimo somoya futhi kuthuthukisa ubuthongo, okugcwalisa amandla kancane. Kugcine kumnene; lesi akusona isikhathi sokusebenza kanzima okujezisayo.
- Dweba umugqa ndawana thile. Elinye igxamalazi livela ekungapheleni. Umngcele owodwa, isikhathi sokuma esiqinile, ubusuku obungenazaziso, lungakhulula amandla amaningi kunalokho okubiza.
- Xhumana futhi nabantu nezinto ozijabulelayo. Isikhathi nabantu obathembayo, nemithamo emincane yento engahlangene nomsebenzi, kugcwalisa ingxenye yakho ukuphumula kodwa okungayifinyeleli.
Akukho kulokhu okumangazayo. Yilo iphuzu. Ukululama kuvame ukuvela esiqumbini sokukhetha okuncane, okuzinzile, hhayi ukuhlela kabusha okukodwa okuyiqhawe.
Nini uthole usizo olwengeziwe
Isikhathi sokukhathala kwengcindezi esiphola njengoba impilo izola kuvamile. Kodwa ukukhathala kungaba nezimbangela zezokwelapha ezingahlangene nengcindezi, njengezinkinga ze-thyroid, isifo segazi elincishisiwe, izinkinga zobuthongo, nezinye, ngakho ukukhathala okujulile okuhlala amasonto kufanelwe ukuvakashela udokotela wakho ukuze uzikhiphe. Ungazami ukuzixilonga wena.
Kubalulekile futhi ukufinyelela, kudokotela noma kumelaphi, uma ukukhathala sekuphenduke okwakho okujwayelekile, uma ukuzinakekela kungawuthinti umsele, noma uma kufika nesimo somoya esiphansi, esiphelelwe yithemba. Njengoba i-Cleveland Clinic iphawula, ukukhuluma nochwepheshe kuvame ukuba isinyathelo sokuqala esihle sokusha ngamandla, kanti ukufunda ukubhekana kuyikhono ongalifundiswa. Awudingi ukuqinisa izibhambatha ubuyele ekuzizweni ungewena. Ngezinye izikhathi into ephumuza kunazo zonke ongayenza ukuvumela umuntu akusize akuthwale.
Imithombo
- Cleveland Clinic, Signs of Burnout: What It Is, How It Feels and How To Recover
- Harvard Health Publishing, Exercising to Relax
- Centers for Disease Control and Prevention, Adult Activity: An Overview