Amathiphu asheshayo
- Bhala phansi konke okukudonsayo ephepheni.
- Khetha into eyodwa ebalulekile.
- Qamba lokho okuziba ngamabomu.
Kuphakathi kwesonto elibi. Ibhokisi lakho lemeyili luwudonga lwezimpawu ezibomvu, abantu abathathu badinga impendulo ehoreni elilandelayo, kukhona inombolo efike ingalungile, futhi ndawana thile ngaphansi kwakho konke lokhu kukhona isinqumo esisodwa esibaluleke ngempela. Inkinga ukuthi awusakwazi ukusho ukuthi yisiphi leso. Konke kuzwakala kuphuthuma. Konke kuzwakala kunomsindo.
Lokho kubukeka kufana yikho okumele ukuqaphele. Uma uzolile, ingqondo yakho ihlela izwe libe okusangaphambili nokungasemuva cishe ngaphandle komzamo. Into ebalulekile iyaphawuleka, izinto ezingabalulekile ziyafiphala. Ngaphansi kwengcindezi, lokho kuhlela kuyaphahlazeka. Inkinga enkulu nesicefe esincane kufika ngezinga elifanayo lomsindo, bese ugcina uchitha amandla akho amahle kunoma yikuphi okugcine kukukhala.
Sikubheka lokhu njengenkinga yomsindo, futhi kunesixazululo sangempela. Hhayi esiyisiqhwaga. Esisebenzayo ongasenza emizuzwini embalwa.
Kungani ingcindezi ivimba isihlungi sakho
Ukunaka yimishini ethule engemuva kwaso sonke isinqumo esihle. UDaniel Goleman, owachitha iminyaka etadisha okwehlukanisa abaholi abasebenza kahle, wakubeka ngokusobala: umsebenzi oyinhloko wobuholi ukuqondisa ukunaka, futhi ukuze wenze lokho kufanele kuqala ukwazi ukuqondisa okwakho. Uma isihlungi sakho sisebenza, ubhekisa ukugxila kwakho kokubalulekile bese uyekela okunye kudlule. Uma singasebenzi, usesandleni salokho okunomsindo omkhulu.
Ingcindezi iqonda ngqo kuleso sihlungi. IHarvard Health ichaza okwenzeka ebuchosheni ngaphansi kwengcindezi yangempela: izinsiza zisuswa ezindaweni eziphatha ukucabanga okucophelelayo, okusezingeni eliphezulu, i-prefrontal cortex, bese ziyiswa ekusakazeni okudala kokusinda okwakhelwe ngokuzungeza i-amygdala. Njengoba omunye umcwaningi lapho akubeka, ubuchopho buguqukela endleleni yokusinda, hhayi endleleni yenkumbulo. Lokho kuwusizo uma imoto iphambukela kuwe. Kuyingozi uma isimo esiphuthumayo kuwuchungechunge lwemeyili olucindezelekile.
Endleleni yokusinda, ubuchopho bakho buthatha izinsongo cishe njengokulinganayo bese bufuna ukuthi uzisingathe manje. Abukuhle ekuhleleni ngokubaluleka. Abukuhle embuzweni obekezelayo wokuthi yini ebaluleke kunazo zonke. Ngakho isimo esidinga kakhulu ukubeka phambili ngokucacile yiso kanye lapho ukubeka phambili kuba nzima khona kunazo zonke. Awucabangi nje ngenkungu. Izinto zakho zangempela zisebenzisa uhlelo oluhlukile.
Kukhona okwesibili okufanele ukwazi. Isazi sengqondo uDaniel Kahneman, no-Olivier Sibony noCass Sunstein, bachitha incwadi yonke ngento abayibiza ngomsindo, ukuhlakazeka nokungazinzi ekwahluleleni komuntu. Abantu ababili abanamakhono, noma umuntu ofanayo ezinsukwini ezimbili ezihlukene, bangabuka amaqiniso afanayo bese befika endaweni ehluke ngokuphelele. Okuningi kwalowo mehluko kubangelwa isimo somoya, ukukhathala, nalokho okwenzeke emizuzwini eyishumi edlule. Ingcindezi iyakwandisa lokho kuhlakazeka. Uma ucindezeleke kakhulu, indlela obona ngayo isimo iyaguquka nesimo sakho esikhundleni samaqiniso.
Ukwazi lokhu kukukhulula ngendlela emangalisayo. Uma inkinga izwakala inkulu kakhulu ngo-6 ntambama ngosuku olunzima, ingxenye yalobo bukhulu ngusuku, hhayi inkinga.
Imizuzu embalwa yokuthola isignali
Uma konke kumemeza, indlela ukuyeka ukusabela bese wenza ukuhlela okufushane, okuhlosiwe. Lokhu kuyasebenza noma ubheke amathebhu avuliwe ayishumi nambili noma isinqumo esisodwa esinzima ngempela.
- Khipha umzimba wakho esimeni sokwethuka kuqala. Awukwazi ukucabanga ngokucacile ngenkathi uhlelo lwakho lugcwele. Ukuphefumula okukodwa okude, okuhambisayo, izinyawo phansi, amahlombe ehla, kuphindwa imizuzwana engamashumi amathathu noma ngaphezulu. Awuzami ukuzizwa uthule nya. Uzama ukubuyisa i-prefrontal cortex yakho ukuze ukwazi ukucabanga.
- Thulula ikhanda lakho ephepheni. Bhala phansi konke okukudonsayo, ngokushesha, ngaphandle kohlelo, ngaphandle kokwahlulela. Ingcindezi inciphisa inkumbulo esebenzayo, ngakho uhlu luzwakala lubi kakhulu lugxumagxuma ekhanda lakho kunalokho uma luhleli ekhasini lapho ungalubona khona ngempela.
- Buza umbuzo owodwa kuyo yonke into: kwenzekani ngempela uma ngingayithinti lena namuhla? Iningi lohlu luzosinda ekuzitshweni usuku olulodwa. Zihlanganise leyo, okungenani okwamanje. Okusele kusondele kwisignali.
- Khetha into eyodwa. Hhayi ezintathu. Eyodwa. Isinqumo esisodwa noma umsebenzi owodwa okuthi, uma uwuphethe kahle, wenze okunye kube kuncane noma kube lula. Ingcindezi ifuna wenze konke kanyekanye, kabi. Ukwenza into eyodwa ebalulekile kahle yindlela ophuma ngayo.
- Nquma ukuthi yini ongayenzi ngamabomu. Lesi yisinyathelo abantu abasiyeqayo, futhi yiso esivikela ukugxila kwakho. Ukuqamba lokho okuyekelayo, ngamabomu, kukuvimbela ukuba kubuyele buthule ekunakeni kwakho ihora kamuva.
Yonke le nto ithatha mhlawumbe imizuzu emihlanu. Lokho okutholayo emuva okusangaphambili nokungasemuva, yona kanye into ingcindezi eyayithathile.
Yakha isihlungi ngaphambi kokuba usidinge
Ukuhlela ngaleso sikhathi ukusindisa. Umsebenzi ojulile ukwenza isihlungi sakho siqine kakhulu ukuze ukusindiswa kudingeke kancane.
Yazi izinto zakho ezimbalwa ezibaluleke ngempela kusenesikhathi. Uma unqumile, ngosuku oluzolile, ukuthi yini ebaluleke ngempela endimeni yakho, khona-ke ngaphansi kwengcindezi unokuthile ongalinganisa umsindo ngakho. Isicelo esingathinti izinto zakho ezibaluleke kakhulu kulula ukusibeka phansi uma usuvele wazi ukuthi yiziphi lezo zinto.
Qaphela okuvame ukukushaqa. Kwiningi lethu kuyingcosana ebikezelekayo, ithoni yomuntu othile, noma yini eyethulwa njengephuthumayo, ukwesaba ukubukeka ungasabeli. Into enomsindo omkhulu ngokungavamile yiyona ebaluleke kunazo zonke. Iyona nje egcizelela kakhulu. Uma usukwazi ukubona lelo phethini, uyeka ukuvumela umsindo umele ukubaluleka.
Vikela ukuthula okuncane. Iphuzu likaGoleman ngokunaka linohlangothi oluphambene: ingqondo ephazanyiswa njalo emizuzwini embalwa ayilokothi ikwazi ukwenza ukuhlela okujulile okuncike kukho ukwahlulela okuhle. Ngisho izikhathi ezimfushane zokugxila kwangempela, ngaphandle kwezaziso, ngaphandle kwesikrini sesibili, ziqeqesha umsipha otshela isignali kumsindo. Umfudlana ongapheli wezaziso awuchithi nje isikhathi. Ufundisa ubuchopho bakho ukuthi konke kufanele ukusabelwe ngokulinganayo, okuyiwo kanye umkhuba ozama ukuwuqeda.
Futhi zinike ukuhlolwa kokuphela kosuku. Ngaphambi kokuthi uthathe isinqumo njengesivumelene ngenkathi ucindezelekile, zibuze ukuthi ungasibona ngendlela efanayo yini emva kokulala. Uma impendulo eqotho ithi mhlawumbe cha, lokho akubona ubuthakathaka. Yisihlungi sakho sikutshela ukuthi ukufunda kwakho kungcolisiwe yisimo okuso. Izinqumo ezinkulu, ezingenakuguqulwa ngokuvamile yizo ezifanele ukushiywa zihlale ubusuku bonke.
Uma umsindo ungathuli
Lawa ngamathuluzi esonto elinzima, futhi ayasiza. Nokho, kukhona umehluko phakathi kwenkungu evamile yesikhathi esicindezelayo nento esindayo engephakami.
Uma umsindo ungapheli, uma ungakwazi ukucabanga kahle ngisho nalapho ingcindezi inciphe, uma ubuthongo bungasekho nezinqumo ezincane zibonakala zingenakwenzeka futhi umuzwa wokukhungatheka ukulandela ekhaya uhlale khona, kufanele ukunake lokho ngempela. Ukuhluleka ukugxilisa ingqondo, ingqondo engazinzi, nomuzwa oqhubekayo wovalo kungaba yizimpawu zokukhathazeka noma ukusha ngamandla, hhayi nje isikhathi esimatasa. Akukho kulokho okumele ukukhamele ngaphakathi wedwa noma ukukunqoba ngokuziqeqesha. Udokotela noma udokotela wengqondo angakusiza ukuhlukanisa ukuthi yikuphi isimo nokuthi yini edinga ukunakekelwa, futhi lokho kuhlukanisa kunzima ngempela ukukwenza usuka ngaphakathi kukho.
Ukucela usizo akusona isivumo sokuthi awukwazanga ukumelana nengcindezi. Kungesinye sezinqumo ezicace kunazo zonke ongazenza, okuyiyona kanye inhloso.
Sources
- Harvard Health Publishing, Protect your brain from stress
- Daniel Goleman, The Focused Leader (Harvard Business Review)
- UBS Nobel Perspectives, Reducing noise in decision-making: insights from Daniel Kahneman
- National Library of Medicine, Decision-making under stress: a psychological and neurobiological integrative model