Izinto Eziyi-7 Ezizola Abantu Abazenza Ngokuhlukile

-Delile

• Bayahlangana
• Bagxila Ekutholeni Isikhungo Sabo
• Abazigcini Ndawonye ngaso sonke isikhathi
• Aqhamuke
• Balala
• Basebenzisa Sonke Isikhathi Sabo Sokuphumula
• Babonisa Ukubonga
• Buyekeza kwe-

Usudlule kuzikhathi eziningi kakhulu kunalokho ongathanda ukukubala: Njengoba uzama ukuphatha ukucindezeleka okwandayo kuzo zonke izinxushunxushu zosuku lomsebenzi olumatasa, kukhona (njalo!) Okungenani umuntu oyedwa ozigcina epholile. Wake wazibuza ukuthi labo bantu abacindezelekile, abahlale bezolile bakugcina kanjani ndawonye nsuku zonke? Iqiniso liwukuthi, ababona abantu abanamandla angaphezu kwavamile noma abanaki—bamane bazijwayeze imikhuba yansuku zonke egcina amazinga abo okucindezeleka elawulwa. Futhi izindaba ezinhle ukuthi ungafunda kubo. Ngokusho kukaMichelle Carlstrom, umqondisi omkhulu we-Office of Work, Life and Engagement eJohns Hopkins University, kumayelana namaqhinga okwenza izidingo zakho.

"Isincomo sami esinguNo. 1 ukuthi kufanele uthole amasu akusebenzelayo futhi asebenze ukwenza lawo masu abe umkhuba," kusho uCarlstrom etshela iThe Huffington Post. "Ngicabanga ukuthi abantu bazizwa becindezelekile kancane-ngisho noma bematasa ngempela-uma bekwazi ukuphila ngezindinganiso zomuntu siqu ezibalulekile ekuphileni kwabo. Kungakhathaliseki ukuthi yiziphi izindinganiso zakho, uma ungakutholi ukuzisebenzisa kunzima ukuzizwa yehlisa umoya. "

Ngokwamukela izingcindezi zakho, izingxabano zempilo zingalawuleka kakhulu. Kepha ungaqala kanjani? UCarlstrom uthi abantu abakhululekile bathatha uhlu lokuthi babhekana kanjani nengcindezi bese bethola amasu anempilo wokulinganisela izindlela zokubhekana nazo ezingasizi ngalutho. Funda ngamasu ayisikhombisa alula abantu abazolile benza umzamo wokuhlanganisa ezimpilweni zabo nsuku zonke.

Bayahlangana

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Lapho abantu abazolile beqala ukukhathazeka, baphendukela kumuntu oyedwa ongabenza bazizwe bengcono-i-BFF yabo. Ukuchitha isikhathi esithile nabangane bakho kunganciphisa ukucindezeleka kwakho futhi kuphazamise imiphumela yokuhlangenwe nakho okungekuhle, ngokusho kocwaningo lwango-2011. Abaphenyi baqaphe iqembu lezingane futhi bathola ukuthi labo ababambe iqhaza ababenabangani babo abakhulu ngesikhathi sokuhlangenwe nakho okungathandeki bangena emazingeni aphansi e-cortisol kunabo bonke abanye ababambe iqhaza ocwaningweni.

Ucwaningo lwakamuva luphinde lwathola ukuthi ukuba ngumngani nabantu osebenza nabo kungakusiza uzizwe uzolile emsebenzini. Ngokuya ngocwaningo lweLancaster University, abantu bakha ubungani obuqine kakhulu, obusekela imizwa ezindaweni zabo zomsebenzi, ezisiza ukwakha isikhumbulo ezindaweni zokusebenza ezinengcindezi enkulu. UCarlstrom uphakamisa ukushisa umusi nabantu ozizwa usondelene kakhulu nabo, noma ngabe abangani, osebenza nabo noma umndeni, "inqobo nje uma kukhona ukwehluka ebudlelwaneni bakho nomphakathi."

Bagxila Ekutholeni Isikhungo Sabo

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Akuyona imfihlo ukuthi ukuzindla nokuba nengqondo kukhiqiza izinzuzo eziningi zezempilo, kodwa mhlawumbe umthelela obaluleke kakhulu walo mkhuba umphumela onawo ekucindezelekeni. Abantu abahlala benengcindezi bathola isikhungo sabo ngokuthula-noma kungenxa yokuzindla, ngokumane bagxile ekuphefumuleni kwabo, noma ngisho nasemthandazweni, kusho uCarlstrom. "[Le mikhuba] isiza umuntu ukuthi aphushe ikhefu, azindle, futhi azame ukuhlala kulowo mzuzu ukuze anciphise imicabango yokugijima nokunciphisa iziphazamiso. Ngikholelwa ukuthi noma yiliphi isu elihlose ukwenza lokho linciphisa ngokuphelele ukucindezeleka."

Ukuzindla nengokomoya kusiza ngisho nabanye babantu abamatasa kakhulu emhlabeni bakhululeke. U-Oprah Winfrey, Lena Dunham, URussell Brand, futhi UPaul McCartney bonke bakhulume ngokuthi bazuze kanjani kulowo mkhuba-okufakazela ukuthi lo msebenzi ungangena nakumahlelo amabi kakhulu.

Abazigcini Ndawonye ngaso sonke isikhathi

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Abantu abazolile abanakho konke ndawonye amahora angama-24 ngosuku, bayazi nje ukuthi bawasebenzise kanjani amandla abo ngendlela enempilo. Ukhiye, uCarlstrom uthi, ukuthola ukuthi yini ekugcizelelayo ibucayi njengoba ukholelwa ukuthi injalo okwamanje. “Kubalulekile ukuthi wazi ukuthi wonke umuntu usebenza ngejubane elisheshayo kodwa ethwele izingcindezi eziningi,” usho kanje. "Misa isikhashana, ubale uye ku-10, bese uthi 'Ingabe lokhu kuyinto engidinga ukuyenza? Kubaluleke kangakanani lokhu ezinyangeni ezintathu?' Zibuze imibuzo ukuze uzimele futhi uthole umbono. Thola ukuthi ingabe lokhu kucindezeleka kungokoqobo noma kuyabonwa."

Ukuvumela ukucindezeleka okuncane akuyona yonke into embi-empeleni, kungasiza. Ngokocwaningo olwenziwe yiNyuvesi yaseCalifornia, eBerkeley, ukucindezeleka okukhulu kungenza ubuchopho busebenze kangcono. Musa ukuyiyeka idlule isikhashana, ikakhulukazi uma ujwayele izindlela ezingekho kahle zokubhekana nazo.

UCarlstrom uthi yize wonke umuntu enemikhuba emibi yengcindezi-noma kungaba ukudla, ukubhema, ukuthenga, noma okunye-kubalulekile ukuthi uqaphele lapho evela khona ukuze uzilawule. "Hlala uhlu lwezinto ozenzayo uma ucindezelekile futhi uthole ukuthi yini enempilo nokuthi yini engekho," usho kanje. "Iqhinga liwukuba nenhlanganisela yamasu anempilo [phezu] kwalezo zindlela zokubhekana nesimo."

Aqhamuke

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Abantu beZen bayakwazi ukubaluleka kokuphuma ngaphandle kokuthinta isikhashana. Ngezixwayiso eziqhubekayo, imibhalo, nama-imeyili, ukuthatha isikhathi ukunqamula kumadivayisi uphinde uxhume nomhlaba wangempela kubalulekile ekulawuleni ukucindezeleka. Ucwaningo olwenziwe eNyuvesi yaseCalifornia, e-Irvine luthole ukuthi ukuthatha iholide nge-imeyili kunganciphisa kakhulu ukucindezeleka kwesisebenzi futhi kubavumele ukuthi bagxile kangcono ekuhambeni kwesikhathi.

Ukuthatha isikhashana ulahle ifoni yakho futhi unake umhlaba okuzungezile empeleni kungaba yinto evula amehlo. Ngokusho kukaMongameli we-HopeLab kanye ne-CEO uPat Christen, ungathola ukuthi yini obukade uphuthelwa yiyo lapho ubukade ubheke esikrinini sakho. "Ngabona eminyakeni embalwa edlule ukuthi ngase ngiyekile ukubuka emehlweni ezingane zami," kusho uChristen kuphaneli ye-AdWeek Huffington Post ka-2013. "Futhi bekungishaqisile."

Ngaphandle kwayo yonke imibhalo yokuthi kungani kunempilo ukuyikhipha, abaseMelika abaningi abasavamile ukuthatha ikhefu emsebenzini wabo-noma ngabe baseholidini. "Kuyisiko lethu ukuba 24/7," kusho uCarlstrom. "Abantu kufanele bazinike imvume yokubeka phansi i-smartphone yabo, ithebhulethi, nekhompyutha ephathekayo bese benza enye into."

Balala

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Esikhundleni sokuhlala ubusuku bonke noma ukushaya inkinobho yokusnuza ekuseni yonke, abantu abakhululekile ngokwanele bathola isilinganiso esifanele sokulala ukuze banqande ukucindezeleka kwabo. Ukungatholi ukulala amahora ayisikhombisa kuya kwayisishiyagalombili okulala ubusuku ngabunye kungathinta kakhulu ukucindezeleka nempilo yakho ngokomzimba, ngokusho kocwaningo olushicilelwe yiAmerican Academy of Sleep Medicine. Ucwaningo lubonise ukuthi ukulahlekelwa ubuthongo obunzima kwaba nomthelela omubi ofanayo emasosheni omzimba njengokuchayeka ekucindezelekeni, kwehlisa izibalo zamangqamuzana amhlophe egazi alabo ababambiqhaza abangalali.

I-Naps ingase futhi ibe isidambisi esisheshayo sokucindezeleka. Ucwaningo lubonise ukuthi ukuthatha isihlwathi kunganciphisa amazinga e-cortisol, kanye nokuthuthukisa ukukhiqiza nokudala-inqobo nje uma kugcinwa kufushane. Ochwepheshe batusa ukuphumula okufushane, okuyimizuzu engama-30 kusenesikhathi phakathi nosuku ukuze kungathinti umjikelezo wakho wokulala ebusuku.

Basebenzisa Sonke Isikhathi Sabo Sokuphumula

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Akukho lutho emhlabeni njengokuthatha ikhefu ohlelweni lwakho olumatasa nokuzikhulula olwandle olufudumele—futhi kuyinto ebaluleke kakhulu abantu abadangele kakhulu. Ukuthatha izinsuku zakho zeholide futhi uzinike isikhathi sokuzivuselela akuyona nje ukunethezeka, kepha kuyinto ebalulekile empilweni engenazinkinga. Ukuhamba kungakusiza wehlise umfutho wegazi, kuthuthukise amasosha omzimba, futhi kukusize uphile isikhathi eside.

Ukuthatha izinsuku zakho zeholide nakho kungasiza ekugwemeni ukutubeka emsebenzini. Kodwa-ke uma umqondo wokuyeka izibopho zakho futhi ungenzi lutho ukwenza ucindezeleke kakhulu, uCarlstrom uncoma ukwenza uhlelo lweholide olusebenza eduze kwemikhuba yakho yokusebenza. “Akukho lutho olungalungile ngomuntu ofuna ukugijima afinyelele umnqamulajuqu emsebenzini, kodwa yena lowo muntu kufanele aqaphele ukuthi, njengokugijima, ukugijima kudinga ukululama,” usho kanje. "Ukululama kungase kusho ukuthatha ikhefu noma kungase kusho ukwehlisa ijubane lakho isikhashana. Ukuqinisekisa ukuthi ubeka phambili ukuzinakekela [kufanele] kube yindinganiso."

Babonisa Ukubonga

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Ukuzwakalisa ukubonga akugcini ngokukwenza uzizwe kahle-kunomthelela oqondile kuma-hormone okucindezeleka emzimbeni. Ucwaningo luye lwathola ukuthi labo ababefundiswe ukuhlakulela ukwazisa neminye imizwelo eyakhayo bathola ukuncipha kwe-cortisol ngamaphesenti angu-23—i-hormone yokucindezeleka eyinhloko—kunalabo abangazange bakwenze lokho. Futhi ucwaningo lushicilelwe ku Ijenali Yobuntu Nenhlalakahle Yengqondo ithole ukuthi labo abarekhoda abakubongayo abazizwa nje kuphela benenjabulo namandla, futhi banezikhalazo ezimbalwa ngempilo yabo.

Ngokusho komcwaningi wokubonga uDkt Robert Emmons, kunezinzuzo eziningi zokubonga ezinikela enhlalakahleni yonke. "Izazi zefilosofi zeminyaka eyizinkulungwane ziye zakhuluma ngokubonga njengento enhle eyenza ukuphila kube ngcono kuye nakwabanye, ngakho kwabonakala kimi ukuthi uma umuntu ehlakulela ukubonga kungaba nomthelela enjabulweni, enhlalakahleni, ekuchumeni-yonke le miphumela emihle," U-Emmons uthe enkulumweni ka-2010 eyayiseGreaterGood Science Centre. "Esikutholile kulezi zivivinyo [zokubonga] izigaba ezintathu zezinzuzo: ezengqondo, ezomzimba nezenhlalo." Ngesikhathi sokutadisha kwakhe mayelana nokubonga, u-Emmons wathola ukuthi labo abenza ukubonga baphinde basebenzise kaningi-ingxenye ebalulekile ekugcineni ukucindezeleka kulawulekile.

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