Amathiphu asheshayo
- Khetha isikhathi esisodwa sokuvuka usigcine.
- Thola ukukhanya kwasekuseni kusenesikhathi.
- Hlela inguqulo encane yosuku olubi manje.
Qaphela lapho izinsuku zakho zilahlekelwa imiphetho yazo. Amahora ayafiphala. Udla ngezikhathi ezingajwayelekile noma ukhohlwe ukudla. Uhlala uze kushaye isikhathi, ulale kabi, uvuke usuzimuka. Akukho okuyinhlekelele okwenzekile, kodwa nokho uzizwa umubi kunalokho amaqiniso empilo yakho angakuchaza. Lowo muzwa ophansi, oxegayo, ongaphansi kwamanzi ngokuvamile awumayelani nento eyodwa engalungile. Umayelana nesikhungo esiwayo.
Sivame ukucabanga ngomsebenzi ojwayelekile njengengxenye enesithukuthezi yempilo, izinto obungazeqa uma ukwazi. Kodwa umsebenzi ojwayelekile ikakhulu uwuchungechunge lwezinqumo osuzenzile ukuze ungadingi ukuzenza futhi. Vuka ngalesi sikhathi. Ikhofi, bese kuhanjwa. Isidlo sasemini cishe emini bebade. Zola ngaphambi kokulala. Ngasinye salezi kuyinto eyodwa engaphansi engqondweni yakho ekhathele okumele iyicabange kabusha. Futhi lapho eziningi zazo zinyamalala kanyekanye, ukuxokozela okuncane kwansuku zonke okulandelayo kuwuhlobo lwaso lwengcindezi ethule.
Umzimba wakho ugcina isikhathi, noma ngabe wenza kanjalo noma cha
Kunesizathu sangempela somzimba sokuthi ukuhleleka kuyasiza, futhi kuqala ngewashi elingaphakathi kwakho. Umzimba wakho usebenza ngomjikelezo ocishe ube ngamahora angama-24, isigqi se-circadian, esilawula ukuthi uzwa unyakazekile nini, ulamba nini, izinga lokushisa lakho lehla nini, ubuthongo bufika nini. Lelo washi alizisethi lodwa. Lithatha izixwayiso zalo ezimpawini ezijwayelekile ozinika lona: ukukhanya ekuseni, ukudla ngamahora angaguquki, ukunyakaza phakathi nosuku, ubumnyama ebusuku. Gcina lezo zimpawu zizinzile bese iwashi ligcina isikhathi esihle. Zididiye bese liyaqhela.
Lokhu akuwona umqondo othambile, ozwisa kamnandi. Kuyavela kudatha. Kolunye ucwaningo olukhulu kunazo zonke zohlobo lwalo, abacwaningi balandela amaphethini okuphumula nomsebenzi abantu abadala abangaphezu kuka-91,000 besebenzisa ama-monitor esihlakala, base bebheka impilo yabo yengqondo. Abantu abanezigqi zabo zansuku zonke ezaziphazamiseke kakhulu, ababenyakaza kakhulu ebusuku, ababethamba kakhulu emini, imigqa phakathi kwazo zombili ifiphele, babenethuba elikhulu lokuba nomlando wokucindezeleka okukhulu noma isifo se-bipolar. Babevame futhi ukubika impilo entle ephansi, isizungu esengeziwe, nokungazinzi kwesimo somqondo okwengeziwe. Ucwaningo alukwazi ukufakazela ukuthi ukuphazamiseka kwabangela isimo somqondo esiphansi, futhi ubudlelwano cishe buhamba ngazo zombili izindlela. Kodwa uxhumano luqinile, futhi lukhomba into efanele ukuthathwa ngokungathi sína: umzimba ongazi ukuthi yisikhathi sini uvame ukuzizwa umubi.
Ngakho lapho ubuthongo buhlukumezeka nokudla kuhlakazeka nezinsuku zigijimela ndawonye, awuhlelekile nje. Uthumela iwashi lakho langaphakathi izimpawu ezididayo, futhi isimo sakho somqondo singaphansi kwalelo washi.
Ukuhleleka kwenzani engqondweni ehluphekayo
Umsebenzi ojwayelekile usiza ngendlela yesibili engahlangene neze ne-biology kodwa ehlangene konke nokuthi kunzima kangakanani ukukhetha kahle lapho uphelelwe amandla.
Lapho ukhathazekile noma uphansi, ukwenza izinqumo kuyabiza. Ngisho nokukhetha okuncane, ukuthi udleni, ukuthi ugeze yini, ukuthi wenzeni okulandelayo, kungazwakala kuningi kakhulu, futhi uma kuhlala isikhathi eside kungakanqunywa kuya kuba nzima. Umsebenzi ojwayelekile ususa lezo zinqumo etafuleni. Awuxoxisani nawe ngokuhamba kwasekuseni. Uhamba nje, ngoba yilokho okwenzekayo ngemva kwekhofi. Lokho kuzwakala kuyinto encane. Ngosuku olubi kuwumehluko phakathi kokuphuma emnyango nokungaphumi.
Kukhona namandla okuqhubeka. Ukucindezeleka ikakhulukazi kuvame ukuhlebeza ukuthi kufanele ulinde uze uzizwe ukwenza ngaphambi kokwenza noma yini. Inkinga ukuthi umuzwa uyivelakancane ukuvela kuqala. Yilokhu ukuqonda okungemuva kokwelashwa okuvivinywe kahle kokucindezeleka okubizwa ngokuthi ukuvuselelwa kokuziphatha, okuphendula uhlelo oluvamile. Esikhundleni sokulinda ukuzizwa ungcono ukuze ukwazi ukwenza, wenza kuqala, ngezindlela ezincane ezihleliwe, bese uvumela umuzwa ongcono ukuba ukufice. Odokotela bezengqondo bakubiza ngokuthi ukusebenza kusuka ngaphandle kuya ngaphakathi. Umsebenzi ojwayelekile omnene uwukuvuselelwa kokuziphatha ongakwenza wedwa: uhlu olufushane lwezinto ezenzekayo, ezihleliwe, ezenziwa noma isimo somqondo sesifikile noma cha.
Ukwakha umsebenzi ojwayelekile osinda osukwini olubi
Iseluleko esivamile lapha ukuklama umsebenzi wasekuseni onezinhloso ezinkulu, izinyathelo eziyishumi, ngaphambi kokuphuma kwelanga, konke kwenziwe kwaba ngcono kakhulu. Yeqa lokho. Umsebenzi oyinkimbinkimbi uwumsebenzi ozowuyeka esontweni lokuqala elinzima, bese uzizwa unecala ngokuwuyeka. Kunalokho yakha okuthile okuncane futhi okuqine kakhulu.
Qala ngensika eyodwa
Khetha iphuzu elilodwa elingaguquki bese uligcina. Isikhathi sokuvuka esingaguquki yisona esiqine kakhulu, ngoba sisetha iwashi lakho lonke losuku futhi sizinzise ubuthongo bakho ebusuku. Vuka cishe ngehora elifanayo, ngisho nangempelasonto, ngisho nangemva kobusuku obunzima. Konke okunye kungaxega. Lokhu akufanele. Insika eyodwa ethembekile yenza okwengeziwe kunemikhuba emihlanu exegayo.
Nika usuku isiqalo nesiphetho
Nika ekuseni nakusihlwa isimo esincane. Ekuseni, uphawu olusizayo kakhulu ongaluthumela emzimbeni wakho ukukhanya, ngakho phuma ngaphandle noma usondele efasiteleni elikhanyayo kusenesikhathi uma ukwazi. Ebusuku, yehlisa izinto usuke ezikrinini ngaphambi kokulala ukuze iwashi lazi ukuthi usuku luyaphela. Awudingi isiko. Udinga isiqalo nesiphetho usuku olungakubona.
Faka impilo yangempela ohlwini, hhayi imisebenzi yasekhaya kuphela
Umsebenzi ojwayelekile owenziwe ngokugcwele ngezibopho uba enye into oyesabayo. Imisebenzi ephakamisa isimo somqondo kakhulu yileyo eletha injabulo ethile, umuzwa othile wempumelelo, noma ukuxhumana okuthile nabanye abantu. Isiqondiso sezempilo yomphakathi esakhelwe ocwaningweni lwenhlalakahle silokhu sifika kokufanayo okumbalwa: xhumana nomuntu, nyakazisa umzimba wakho, funda noma wenze okuthile, yenza umusa omncane, naka lapho ukhona ngempela. Faka okukodwa noma okubili kwalokho esontweni lakho ngamabomu. Ukuhamba nomngane kubalwa njengokuthathu kwakho kanyekanye.
Yenza inguqulo yosuku olubi manje
Klama umsebenzi wakho ojwayelekile ukuze ugobe esikhundleni sokuphuka. Nquma, ngenkathi uzizwa ukahle, ukuthi inguqulo enciphisiwe ibukeka kanjani ezinsukwini ongezwa kahle ngazo. Mhlawumbe umsebenzi ophelele ukuhamba, isidlo sasekuseni, umsebenzi, ucingo lomuntu, nokuzola kwangempela. Inguqulo yosuku olubi ingaba: vuka ngesikhathi esijwayelekile, phuza amanzi, phuma ngaphandle imizuzu emihlanu. Yikho lokho. Umsebenzi oguqukayo usazoba khona ngesonto elizayo. Ophelele uyivelakancane ukuba khona.
Lapho izinsuku zingabambeleli ndawonye
Kunephuzu lapho umsebenzi omnene, ohlakaniphe kakhulu ungenele khona, futhi kubalulekile ukukuqamba ngaphandle kwehlazo. Uma ungakwazi ukuvuka embhedeni izinsuku eziningi ekuseni noma ngabe uzamani, uma ubuthongo bumoshakele amasonto, uma isimo somqondo esiphansi sijula noma uyekile ukukhathalela izinto obuvame ukuzikhathalela, leyo akuyona inkinga yamandla entando ongaziphumela kuyo ngokuhlela. Yiluphawu lokungenisa umuntu oqeqeshelwe ukusiza. Udokotela noma udokotela wezengqondo angabheka okungaphansi bese enikeza ukwelashwa kwangempela, futhi ukuvuselelwa kokuziphatha ngokwakho kusebenza kangcono ngesiqondiso sikadokotela lapho izinto zinzima.
Ukufinyelela akulona ukuvuma ukuthi umsebenzi ojwayelekile wehlulekile. Ngezinye izikhathi ukuhleleka okuzinzile yikho kanye okukuyisa ephuzwini lokucela okwengeziwe, futhi lokho kungumsebenzi ojwayelekile owenza umsebenzi wawo. Gcina insika. Yakhe incane. Futhi lapho ukuhleleka kodwa kungakwazi ukuthwala isisindo, vumela umuntu akusize ukusithwala.
Imithombo
- UCLA Health, How a daily routine can boost your mental health
- The Lancet Psychiatry (via PubMed), Association of disrupted circadian rhythmicity with mood disorders, subjective wellbeing, and cognitive function: a cross-sectional study of 91,105 participants from the UK Biobank
- Psychology Tools, How To Use Behavioral Activation (BA) To Overcome Depression
- NHS, 5 steps to mental wellbeing