Amathiphu asheshayo
- Boleka umusho ukuze uzithengele isikhathi.
- Zitshele ukuthi lokhu ngamandla, hhayi ingozi.
- Nquma ukuthi uzoba ngubani ngaphambi kokushaya.
Igumbi liyathula bese wonke umuntu ephendukela kuwe. Noma umyalezo uyafika bese isisu sakho siwa ngaphambi kokuqeda ukuwufunda. Inombolo ayilungile, isivumelwano siyashelela, umuntu ongaphesheya kwetafula uthukuthele futhi ulindile. Inhliziyo yakho iyashesha. Umhlathi wakho uyaqina. Enye ingxenye yakho esheshayo, eshisayo ifuna ukusabela khona manje, kulo mzuzu, futhi kuzwakala sengathi ukusabela kuyinto enomthwalo wemfanelo.
Ngokuvamile akunjalo.
Ihlaya elinonya lezikhathi zezinselele eziphakeme ukuthi zifika ziphethe ukuzicekela phansi kwazo. Lapho izinselele zinkulu, isexwayiso somzimba wakho sinomsindo omkhulu, futhi lapho isexwayiso sinomsindo omkhulu, kuncane ukufinyelela onakho ekucabangeni okuqondile umzuzu okudingayo. Ukuhlala uzinzile kuyikhono lokugcina lowo mnyango uvuliwe lapho konke kuzama ukuwuvala ngamandla. Kungafundwa, futhi iningi lakho aligqamile.
Ukuthi kungani ukucabanga kwakho okuhle kakhulu kuvaleka
Kunebhayoloji yangempela ngaphansi komuzwa wokuphonswa. Uma ungaphansi kwengcindezi ebukhali, umzimba wakho ugcwala amakhemikhali engcindezi, futhi i-prefrontal cortex, ingaphambili elihamba kancane, elicophelelayo lobuchopho bakho eliphatha ukwahlulela, ukuhlela, nokukala izinketho, licindezelwa ngokwekhemikhali. Ukulawula kudlulela kumasekethe amadala, asheshayo akhelwe isivinini, hhayi umehluko oncane.
Usosayensi wezinzwa u-Amy Arnsten, ochithe umsebenzi wakhe efunda lokhu, ukubeka ngokusobala. Ngisho nengcindezi ethambile kakhulu, engalawuleki ingabangela ukulahleka okusheshayo kwamakhono e-prefrontal. Okusheshayo. Hhayi ngemva kwamasonto okukhathala, kulo mzuzu. Ingxenye yakho engcono kakhulu ekusingatheni inkinga yiyona ngxenye yokuqala ethula phakathi kwenkinga.
Lokhu kufanele kuhlalwe nakho, ngoba kubeka kabusha okwenzekayo lapho uzizwa ulahlekelwa. Awubuthakathaka. Awenzi kabi emsebenzini wakho. Ihadiwe yakho yenza kanye lokho eyavela ikwenza lapho izwa ingozi: ukushintshanisa ukucabanga okucophelelayo ngokusabela okusheshayo. Lokho kushintshiselana kwakuwusizo lapho ingozi kuyisilwane esidla ezinye. Kuyivelakancane ukuba wusizo lapho ingozi kuyikota enzima noma i-imeyili eshisayo.
Ngakho umsebenzi akukhona ukungazizwa nangcindezi. Umsebenzi ukugcina i-prefrontal cortex yakho egumbini.
Isinyathelo esinamandla kunazo zonke ukuma kancane
Lapho uNancy Koehn wase-Harvard efunda ukuthi u-Abraham Lincoln wahola kanjani engcindezini embi kunazo zonke ongazicabanga, wathola okuthile okuzwakala cishe njengokwenqaba. Ezimeni zezinselele eziphakeme, isazela sikaLincoln ngokuvamile kwakuwukungenzi lutho kulowo mzuzu. Umthetho wakhe, cishe, wawuwukuthi lapho izinselele ziphakeme, kwakungenzeka kancane ukuthi enze ngokushesha. Wayezithengela isikhathi. Wayevumela igagasi lokuqala lokusabela lidlule ngaphambi kokukhetha noma yini.
Lokho kuphambana naso sonke isazela ingcindezi ekunikeza sona. Ingcindezi ithi shesha. Ithi umholi ongabaza ubukeka ebuthakathaka. Kodwa ukusabela kokuqala enkingeni cishe akuze kube okwakho okungcono kakhulu, ngoba kuvela engxenyeni yobuchopho bakho eshisayo. Njengoba uKoehn ebeka isifundo, ungcono ngokwenza usebenzisa ubuwena obuzole kakhulu, obunamandla kakhulu kunokuthatha isinyathelo sokuqala sokusabela.
Ukuma kancane akudingi ukuba nodrama. Kungaba ukuphefumula okukodwa ngaphambi kokuphendula. Kungaba umusho owodwa obolekiwe. "Ake ngihlale nalokho isikhashana." "Ngiphe kuze kube sekupheleni kosuku bese ngibuyela kuwe." "Ngifuna ukukwenza kahle, ngakho angizukuphendula ngokushesha." Cishe akukho ngempela okudinga impendulo emasekhondini ayishumi alandelayo. Inkolelo yokuthi kuyadinga yingcindezi ekhulumayo.
Zinzisa umzimba ngaphambi kokwethemba ingqondo
Awukwazi ukucabanga uze ufike ekuzoleni ngesikhathi umzimba wakho usakhala isexwayiso. Ukulandelana kubalulekile. Zinzisa i-fiziyoloji kuqala, bese ulindela ukwahlulela kwakho ukuthi kubuye.
Izinto ezimbalwa ezisebenzayo kulo mzuzu wangempela, ngesikhathi abantu bebukele:
- Yelula ukuphefumula okuphumayo. Donsa umoya ngokubala kancane, bese wenza umoya ophumayo mude kunowongenayo. Ukuphefumula okude, okuthule kokuphuma kungenye yezimpawu ezisheshayo ongazithumela uhlelo lwakho lwezinzwa ukuthi isimo esiphuthumayo siphelile. Akekho egumbini ongatshela ukuthi uyakwenza.
- Ngena emzimbeni wakho. Zwa izinyawo zakho zisicaba phansi. Yehlisa umhlathi wakho oqinile. Yehlisa amahlombe akho kusuka ezindlebeni zakho. Lokhu kuzwakala njengalutho. Kuyindlela ophazamisa ngayo isexwayiso ngokomzimba esikhundleni sokuphikisana naso.
- Yehlisa izwi lakho bese wehlisa isivinini samagama akho. Uma ngamabomu ukhuluma kancane futhi ngokuthula kunalokho umzuzu obonakala udinga khona, umzimba wakho uwufunda njengophawu lokuthi izinto zilawulwe. Kanjalo nabo bonke abalalele.
- Qamba okwenzekayo, kuwe. Inothi elithe tshwa elingaphakathi, "kulungile, ngivusiwe khona manje," lakha ibanga elincane phakathi kwakho negagasi. Ubukela ukusabela esikhundleni sokukhukhulwa yikho.
Akukho kulokhu okudinga ukuthi noma ubani azi ukuthi uyakwenza. Yilelo iphuzu. Abantu abazinze kakhulu emagumbini anzima ngokuvamile akubona abangesabi lutho. Nje sebeba nekhono lokuqhuba lezi zinyathelo ngokuthule ngesikhathi beqhubeka bekhuluma.
Buka kabusha inhliziyo eshayayo
Nakhu okumangaza abantu. Ukushaya kwegazi okusheshayo nomuzwa wokuqhaqhazela, wokuvuseleleka okuthola ngaphambi komzuzu wezinselele eziphakeme akudingekile ukuthi kube yinkinga okumele iqedwe. Indlela oyifunda ngayo ishintsha lokho eyenza kuwe.
Abacwaningi bafunde ushintsho olulula olubizwa nge-arousal reappraisal: esikhundleni sokuphatha inhliziyo eshayayo nokuphefumula okusheshayo njengezimpawu zokuthi uyawohloka, ukuphatha njengomzimba wakho ozilungiselelayo, i-oxygen eyengeziwe, ukugxila okwengeziwe, amandla engeziwe akulungele into ephambi kwakho. Ukuhlaziya kuka-2024 okuhlanganisa amanye amanye ama-trial alawulwayo kwathola ukuthi lolu hlobo lokubuka kabusha lwakhiqiza ukuthuthuka okuncane kodwa okwangempela endleleni abantu abenza ngayo ngaphansi kwengcindezi, futhi inzuzo yavela kakhulu kanye ezimeni ezisethusayo, ukwenza esidlangalaleni, okuvezwe kakhulu.
Akuwona umlingo, futhi abacwaningi abaqotho abakudayisi ngokweqile. Kodwa kumahhala, futhi kuyatholakala ngomzuzu ukukhumbula. Ngokulandelayo lapho umzimba wakho ukhanya ngaphambi kokuthile okubalulekile, ungazitshela iqiniso: lokhu ngamandla, futhi ngingawasebenzisa. Lowo musho owodwa wenza okungaphezu kwalokho "zola" akuze kwakwenza.
Umsebenzi wangempela wenzeka ngaphambi komzuzu
Nayi ingxenye iningi lezeluleko eliyeqayo. Awukwazi ukwakha ukuzola ngokwethembeka phakathi kwenkinga, ngenxa yesizathu esifanayo sebhayoloji esaqala ngaso. Umzuzu owudinga kakhulu ngawo umzuzu ubuchopho bakho bokuhlela obungatholakali kancane. Ngakho abantu abazinze kakhulu abanqumi ukuthi baziphathe kanjani lapho ingcindezi ishaya. Sebekhethile kusengaphambili, lapho amakhanda abo ecacile, futhi bamane benza icebo.
Lokho kuzwakala kuqinile. Ekwenzeni kuyakhulula. Izinto ezimbalwa ezifanele ukunquma kusengaphambili:
Yazi okukuqalayo. Iningi lethu linohlu olufushane, oluqondile lweziqalisi, ukuphazanyiswa, ukungabazwa esidlangalaleni, ithoni yomuntu othile, uhlobo oluthize lwephutha. Iziqalisi ziyabikezeleka, okusho ukuthi ungazibona zifika. Uma wazi ukuthi uhlobo oluthize lwe-imeyili lukuvusa ngokwethembeka, ungakwenza umthetho omile: noma yini kuleso sigaba ilinda ihora ngaphambi kokuphendula. Awethembeli emandleni okuzimisela kulo mzuzu. Wakhe uthango kusengaphambili.
Nquma ukuthi ufuna ukuba ngubani ngaphansi kwengcindezi. Ngaphambi kwekota enzima noma umhlangano onzima, qamba uhlobo lomuntu ofuna ukuba yilo lapho kufika. Ozinzile. Onobulungiswa. Ohamba kancane ukusola. Oneqiniso ngalokho ongakwazi. Uma umzuzu ufika futhi imizwa yakho imemeza okunye, unento ezinze kakhulu ongenza usebenzisa yona kunanoma yini oyizwayo. Ulandela izimiso zakho esikhundleni se-adrenaline yakho.
Zilolonge inguqulo edinisayo. Abasubathi nodokotela abahlinzayo abasenzi isesenzo sezinselele eziphakeme ngokungazilungiselele, nawe akudingi. Cabanga ingxoxo ihamba kabi bese uzibukela uma kancane, uphefumule, uphendule usebenzisa ubuwena obuzole kakhulu noma kunjalo. Kwenze izikhathi ezimbalwa ekhanda lakho. Iphuzu akukhona ukubhala igama ngalinye. Kuwukwenza impendulo ezinzile izwakale ijwayelekile, ukuze kube yinketho ubuchopho bakho obungayifinyelela lapho ukushisa kuqhubeka.
Ngemva kwalokho, vala isiyingi
Imizuzu ngemva komzuzu wezinselele eziphakeme nayo ibalulekile, futhi cishe akekho oyisebenzisa kahle. Ungangeni nje ngqo entweni elandelayo umzimba wakho usagcwele. Thatha imizuzu emibili. Vumela ukuphefumula kwakho kuzinze. Bese uzibuza imibuzo embalwa esobala: Yini engiyiphathe kahle? Yini engingayenza ngokwehlukile ngokulandelayo? Lokhu akukhona ukuzigxeka. Kuyindlela imisele egqokwa ngayo ngendlela efanele, ukuze umzuzu olandelayo onzima ukuthole usujwayele kancane futhi uphonswe kancane.
Futhi uma ushelele, uma udubulile noma waqhaqhazela noma washo into oyizisolayo, lokho ulwazi, hhayi isigwebo. Wonke umuntu ulahlekelwa ukugxila kwakhe ngesinye isikhathi. Okuhlukanisa abantu abaya beba zinze eminyakeni nabantu abangenzi njalo ukuthi babuka ngeqiniso ukuxega noma benza sengathi akwenzekanga.
Ukuthi ukuzinza kubukeka kanjani ngempela kwabanye
Kunesizathu esithule sokuthi konke lokhu kubalulekile ngaphandle kwezinqumo zakho. Emzuzwini onzima, abantu abakuzungezile bakufunda eduze, kungakhathaliseki ukuthi unesihloko yini noma cha. Ukuzinza kwakho, noma ukuphithizela kwakho, kubeka izinga lokushisa kwabo bonke abanye. Umholi oma kancane, aphefumule, abuze umbuzo ocacile esikhundleni sokudubula ukusola unika lonke igumbi imvume yokuphinda acabange. Umholi ongena eshisa unika ukwethuka kwakhe kuwo wonke umuntu, futhi kuyanwabuluka.
Ukuzinza akusho ukungakhathazeki. Akusho ukuthi awunako ukwesaba noma ukuthi uhlala usho into ephelele. Abantu abethenjwa kakhulu enkingeni ngokuvamile babonakala bengabantu ngakho. Okubahlukanisayo ukuthi babuya besebenza ngokuzwakalayo. Bazothi, "Ngilahlekelwe intambo umzuzwana lapho, ake ngiqale futhi." Bavuma umzuzu abadubula ngawo umuntu. Lolo hlobo lokubuya okuqotho lufundisa wonke umuntu obukele ukuthi ingcindezi ingasinda, ukuthi ukuxega akuyona inhlekelele. Kungenye yezinto ezizinzisa kakhulu umuntu angazibonisa.
Uma ingcindezi ingesona nje umzuzu
Konke okungenhla kungokwesikhawu, ingxoxo enzima, izindaba ezimbi, usuku oluhamba eceleni. Kujwayelekile ukuzizwa uphazamisekile yilezo, futhi lawa mathuluzi enzelwe ukukusiza uhlale usebenza ngaphakathi kuzo.
Kuyisimo esehlukile lapho ingcindezi ingapheli. Uma isexwayiso sivulekile izinsuku eziningi, uma ulele uvukile uphinda izingxoxo, uma ulaka lwakho noma ukwesaba kwakho kungena ebudlelwaneni bakho nasempilweni yakho, leyo akuyona inkinga yokuzola ongaphefumula uze uphume kuyo. Ingcindezi engapheli igqoba imisele ebuchosheni nasemzimbeni, futhi ifanelwe okungaphezu kweqhinga lokubhekana nesimo. Ukukhuluma nodokotela noma nomeluleki akulona uphawu lokuthi ubungeke ukwazi ukukumelana nakho. Kuyilokho ukumelana nakho okubukeka kanjani lapho umthwalo unzima ngempela ukuwuthwala wedwa. Ukufinyelela kulolo hlobo losizo yisazela esifanayo nokuma kancane: ukukhetha ubuwena obunamandla kakhulu kunobakho obusabela kakhulu.
Ukuzinza okwakhayo ngezikhathi ezincane, ezijwayelekile yilokho okukhona kuwe kwezinkulu. Qala ukuzilolongela ukuma kancane ngaphambi kokuba ukudinge ngempela, futhi kuyokulindela lapho igumbi lithula futhi wonke umuntu ephendukela ngakuwe.
Imithombo
- National Library of Medicine (PMC), Stress signalling pathways that impair prefrontal cortex structure and function (Amy Arnsten, Nature Reviews Neuroscience)
- Harvard Business School Online, Leadership Under Pressure: 3 Strategies for Keeping Calm
- Scientific Reports (PMC), Effectiveness of stress arousal reappraisal and stress-is-enhancing mindset interventions on task performance: a meta-analysis