Amathiphu asheshayo
- Qala kancane kunalokho okubonakala kunengqondo, bese ukhula.
- Bophezela ukuzivocavoca kwakho emkhubeni osuvele unawo.
- Yeqa usuku uma kudingeka, kodwa ungalokothi weqe kabili.
Abantu abaningi abayeki ukuzivocavoca ngoba bevilapha. Bayeka ngoba bakhe uhlelo lwenguqulo yabo engekho. Uhlelo lwacabanga ukuthi uzoba nehora, ikhishi elihlanzekile, ubuthongo obuhle basebusuku, nengqondo ethule. Base kufika impilo yangempela.
Uma uqale wayeka izikhathi eziningi kunongazibala, usenkampanini enhle. Igebe phakathi kokuqala nokubambelela yilapho cishe wonke umuntu ebambeka khona. Izindaba ezinhle ukuthi ukungaguquki akumayelana kakhulu namandla entando njengoba kuzwakala. Ikakhulukazi kumayelana nomklamo. Ungasetha izinto ukuze ukukhetha okulula nokukhetha okunempilo kube ukukhetha okufanayo.
Asikhulume ngokuthi kanjani.
Kungani ugqozi luqhubeka lukudumaza
Ugqozi ngumuzwa, futhi imizwa iyanyakaza. Ezinye izimpelakusasa uvuka usulungile. Ezinye izimpelakusasa ubungashintshanisa isitho ngemizuzu eyishumi eyengeziwe embhedeni. Uma ukuzivocavoca kwakho kuncike ekuzizweni unogqozi, ukuzivocavoca kwakho kuzoba ngokungathembeki njengesimo sakho somoya.
Abantu abahlala besebenza iminyaka abanogqozi olungaphezu kwakho. Bamane bayeka ukuncika ogqozini. Benze ukunyakaza kwaba yinto ejwayelekile, into eyenzeka noma bekuzwa noma cha, ngendlela oxubha ngayo amazinyo akho ngaphandle kwenkulumo egqugquzelayo. Inhloso akusikho ukuzizwa ugqugquzelekile nsuku zonke. Inhloso ukudinga ukugqugquzeleka okuncane ukuze uqalise.
Qala kancane kunalokho okubonakala kunengqondo
Iphutha elilodwa elivame kakhulu ukuqala kakhulu. Unquma ukuthi uzozivocavoca ihora ngosuku, izinsuku ezinhlanu ngesonto, futhi cishe izinsuku eziyishumi, uyakwenza. Bese weqa olulodwa. Bese kuba mabili. Bese yonke into izwakala yephukile bese uyahamba.
I-Mayo Clinic ikubeka ngokusobala: abantu abaningi baqala uhlelo lokuqina komzimba ngamandla amaningi kakhulu, basukumele kakhulu, babe nobuhlungu noma balimale, bese beyayeka. Ukungena okumnene kuhlala isikhathi eside. Ngakho nciphisa inguqulo yokuqala yomkhuba kuze kucishe kuhlekise.
- Imizuzu eyishumi, hhayi engamashumi ayisithupha.
- Izinsuku ezimbili ngesonto, hhayi eziyisithupha.
- Ukuhamba nxazonke kwebhlogo ngaphambi kokuba ubeke unyawo ejimini.
Ukuhamba imizuzu eyishumi okwenzayo ngempela kudlula ukuzivocavoca kwehora oqhubeka ukweqa. Uma inguqulo encane isizenzakalela, iyakhula yodwa. Uvame ukuzithola wenza okuningi ngoba nje usuvele uphumile ngomnyango futhi unyakaza.
Kubophezele entweni osuvele uyenza
Imikhuba emisha ibambelela kangcono lapho igibela phezu kwemidala. Usuvele unenqubo ethembekile, ngisho noma ingazwakali njengayo. Wenza ikhofi. Uhambisa inja. Uqeda umsebenzi. Bophela ukuziphatha okusha kwelinye lalawo maphuzu amile.
Ngemva kwekhofi lami lasekuseni, ngizelula imizuzu emihlanu. Lapho ngifika ekhaya ngivela emsebenzini, ngigqoka izicathulo zokugijima ngaphambi kokuba ngihlale phansi. Umkhuba okhona uba yisikhumbuzo, ngakho awunciki enkumbulweni noma efonini evungazayo. Khetha umzuzu owenzeka nsuku zonke, bese uwuvumela uthwale into entsha.
Yenza isinyathelo esilandelayo sibe lula ngokwedlulele
Yonke ingcosana yokungqubuzana phakathi kwakho nokuzivocavoca yisizathu esincane sokukweqa. Umsebenzi wakho ukususa lokho kungqubuzana okuningi ngangokunokwenzeka ngobusuku obungaphambili, lapho ugqozi lwakho luyinkinga yomunye umuntu.
- Beka izingubo zakho lapho uzozibona khona.
- Pakisha isikhwama bese usibeka ngasemnyango.
- Gcwalisa ibhodlela lamanzi.
- Khetha ukuzivocavoca okuqondile ukuze unganqumi ngenkathi ukhathele.
Uma uzivocavoca ekhaya, shiya umata ungasongiwe. Uma uya ejimini, khetha elisendleleni yakho egodukayo, hhayi elihle kakhulu ngaphesheya kwedolobha. Ukusondeleka kudlula ikhwalithi cishe ngaso sonke isikhathi, ngoba ukuzivocavoca okungcono kakhulu yilokho ozokuphinda.
Khetha into ongayesabi
Kukhona inganekwane ethule yokuthi ukuzivocavoca kufanele kube usizi, futhi uma kungajezisi, akubalwa. Yeka leyo. Ukuzivocavoca okusebenza kakhulu kuwe yilokho ozokugcina ukwenza, futhi ngeke uqhubeke wenza into oyizondayo.
Ukudansa kuyabalwa. Ukubhukuda kuyabalwa. Ukuhamba nomngane, ukulima, ukukhahlela ibhola nengane yakho, ikilasi labaqalayo lapho uhleka udabula izingxenye ezingakhululekile. Uma ukugijima kukugcwalisa ngovalo, awukweleti lutho ukugijima. Zama izinto ezinhlanu ezihlukene bese ugcina lezo ezimbili ezingazwakali njengomsebenzi onzima. Ukuthokoza akusona okuhle okwengeziwe lapha. Kuyinjini.
Sebenzisa abanye abantu
Sivelela abanye abantu ngokwethembeka okukhulu kunokuzivelela thina. Umngane okulindele ekuqaleni kwendlela yinto enamandla. Kanjalo nekilasi elinesikhathi esijwayelekile, umngane wokuhamba, ingxoxo yeqembu lapho ubika khona.
I-Harvard Health ibala abangane bokuzivocavoca phakathi kwezindlela ezisebenza kakhulu zokuvusa inqubo emile, futhi isizathu silula. Kulula kakhulu ukushiya uhlelo kunokushiya umuntu. Awudingi isixuku. Umngane oyedwa othembekile, noma i-apoyintimenti eyodwa emile omunye umuntu alindele ukuthi uyigcine, ingakuthwala emasontweni lapho ubungadinda khona.
Kulandelele, kancane
Kukhona okwanelisayo ngokungaphuli iketango. Uphawu olulula kukhalenda ngosuku ngalunye onyakaza ngalo luphendula umkhuba ube yinto ongayibona. I-Harvard iphakamisa ncamashi lokhu: bhala imizuzu yakho eshadini, ngisho nelinamathele efrijini.
Kugcine kulula nokho. Ukulandelela kukhona ukuze kukukhuthaze, hhayi ukukunika ibanga. Uma ukurekhoda kuqala ukuzwakala njengomsebenzi wesibili, noma ibhokisi eliphuthelwe lonakalisa usuku lwakho, kuyeke. Iphuzu ukunyakaza, hhayi ispredishithi.
Hlelela usuku ozolweqa
Uzoweqa izinsuku. Wonke umuntu uyakwenza. Isonto ohamba ngalo, isonto lapho umuntu egula, isonto lapho umsebenzi ukudla uphila. Ukweqa akuyona inkinga. Lokho okwenzayo okulandelayo yikho.
Ugibe ukucabanga kwakho-konke-noma-lutho: ngiphule uchungechunge, ngakho yonke into yonakele. Lowo mcabango owodwa uqede imikhuba yokuqina komzimba eminingi kunanoma ikuphi ukulimala. Ukuzivocavoca okukodwa okuphuthelwe kuwukuzivocavoca okukodwa okuphuthelwe. Okubili ngokulandelana kumane kuyikubili. Nquma ngaphambili ukuthi awulokothi weqe kabili, bese igebe elingoke lihlale liyigebe kunokuba libe ukuma okuphelele.
Lapho ubuya ngemva kwekhefu elide, buya ngokuncane. I-Harvard incoma ukunciphisa amandla akho ajwayelekile cishe ngesigamu eseshinini yokuqala noma ezimbili, bese wakha kabusha. Ukungena kancane kukuvikela ebuhlungwini nasekudumaleni okwenza abantu baphinde bawe enqoleni.
Isonto elingokoqobo ozoqondisa kulo, ekugcineni
Akudingeki ufinyelele imigomo esemthethweni ukuze uzuze, futhi ngokuqinisekile akudingeki uyifinyelele ngesonto lokuqala. Kodwa kuyasiza ukwazi ukuthi wakhelani. Isiqondiso esivamile esivela ku-CDC sicishe sibe imizuzu engu-150 yomsebenzi olinganiselayo ngesonto, uhlobo lapho ungakhuluma kodwa ungeke ucule, kanye nezinsuku ezimbili zokuqinisa imisipha yakho. Lokho kuhlukaniseka kube cishe imizuzu engu-30, izinsuku ezinhlanu ngesonto, futhi kungahlukaniswa kube yizingcezu ezincane njengemizuzu eyishumi.
Uma lokho kuzwakala kukude nalapho ukhona manje, kunganake isikhashana. Yakha umkhuba wokuvela kuqala. Imizuzu izinakekela yodwa uma ukuvela sekuzenzakalela.
Lapho okumele uxhumane nomuntu kuqala
Ukunyakaza kuphephile futhi kuhle cishe kuwo wonke umuntu. Noma kunjalo, uma unesimo senhliziyo, ulawula isifo sikashukela noma umfutho wegazi ophezulu, ukhulelwe, ululama ekulimaleni noma ekuhlinzweni, noma umane ungasebenzanga isikhathi eside, khuluma kafushane nodokotela wakho ngaphambi kokwandisa. Kuyingxoxo emfushane ekuvumela usukumele phambili ngokuzethemba kunokukhathazeka.
Futhi uma into emi phakathi kwakho nokunyakaza kungesona isheduli yakho kodwa umuzwa osindayo, ophansi ongeke uphakame, lokho kufanele kuqanjwe kudokotela noma udokotela wengqondo futhi. Ukuzivocavoca kungaphakamisa isimo somoya esiphansi, kodwa akuhloselwe ukuthwala sonke isisindo saso sodwa. Ukufuna usizo olwengeziwe kuyisinyathelo esinengqondo, hhayi ukwehluleka kokuziphatha ngesiyalo.
Ukungaguquki akulona uphawu lobuntu owazalwa nalo noma ngaphandle kwalo. Kuyinto oyakhayo, ukukhetha okukodwa okuncane, okungaphindwa ngesikhathi. Kwenze ukukhetha kube lula ngokwanele, bese uqhubeka ukwenza.
Imithombo
- Mayo Clinic, Uhlelo lokuqina komzimba: izinyathelo ezi-5 zokuqalisa
- Harvard Health, Ukubambelela ohlelweni lwakho lokuzivocavoca
- Centers for Disease Control and Prevention, Umsebenzi Wabadala: Uhlolojikelele