Isixhumanisi Phakathi Kwenjabulo Nesistimu Yakho Yamasosha omzimba

-Delile

• Indlela Injabulo Eqinisa Ngayo Impilo Yakho
• Ungazithola Kanjani Izinzuzo Zesistimu Yokuzivikela Emzimbeni
• Zama i-Two-for-One
• Namathela Enqubweni Yakho Yokuphila kahle
• Kwenze Kuqondane
• Buyisela Isikhathi Sakho
• Thola Inkokhelo Yangempela
• Buyekeza kwe-

Akumangazi ukuthi ukucindezeleka kungaphazamisa umzimba wakho, kodwa isayensi yakamuva ibheka ohlangothini oluphambene. Futhi njengoba kuvela, ukuba nomuzwa wenhlalakahle kungaba nomthelela oqinisayo emzimbeni ohlukile ekubeni nokungabikho kokucindezeleka.

"Kubukeka sengathi lezi zinqubo ezisebenza kahle zizimela ngaphandle kwalezi ezingezinhle. Uma kukhona, zingaba nokuxhumana okuqinile nokuzivikela komzimba," kusho uJulienne Bower, Ph.D., uprofesa wezengqondo nokusebenza kwengqondo nomcwaningi eCousins Isikhungo se-Psychoneuroimmunology e-UCLA. "Kwesinye isikhathi kulula ukukhulisa injabulo yabantu kunokwehlisa ingcindezi."

Ngamanye amazwi, ngisho nangesikhathi sobunzima bobhubhane, imikhuba ethuthukisa inhlalakahle ye-eudaemonic - ehlanganisa umuzwa wokuxhumana nenjongo ekuphileni futhi ehlotshaniswa namaphrofayili anempilo amasosha omzimba - ingasiza. (Okuhlobene: Imibono Engavamile Kakhulu Ngenjabulo, Ichazwe)

Indlela Injabulo Eqinisa Ngayo Impilo Yakho

Ezifundweni ezimbili ze-2019, uBower nozakwabo bathola ukuthi ukuqeqeshwa kwengqondo amasonto ayisithupha kuholele ekushintsheni okuhle kwamasosha omzimba kwabasindile besifo somdlavuza webele, kufaka phakathi ukwehliswa kwesibonakaliso sezakhi zofuzo ezihlobene nokuvuvukala - okuyisici ezimweni ezifana nesifo senhliziyo, futhi ngakho-ke kunento ofuna ukuyivikela. Abasindile baphinde babonisa ukwanda kwenhlalakahle ye-eudaemonic; lapho kwaba mkhulu, umphumela waba mkhulu ezakhini zofuzo.

Ososayensi bacabanga ukuthi lezi zinzuzo zihlobene nomsebenzi wesistimu yezinzwa ezwelayo, okuyiyona ebhekele impendulo yokulwa noma yokundiza. "Uma usebenzisa izifunda zobuchopho ezihlobene nomvuzo - izindawo esikholelwa ukuthi zibangelwa lezi zinqubo ezingokwengqondo ezinhle - ezingase zibe nemiphumela engezansi ohlelweni lwezinzwa olunozwela," kuchaza u-Bower. (Okuhlobene: Engikufundile Kwisivivinyo Sokucindezeleka Kwasekhaya)

Ngaphezu kwalokho, ocwaningweni olushicilelwe ku Isayensi Yezengqondo, abantu abalandela uhlelo "lwezimiso zenjabulo" lwezinyanga ezintathu, lapho benza khona izinto ezifana nokugcina iphephabhuku lokubonga masonto onke nokuzilolonga ngokuzindla, babike amazinga aphezulu enhlalakahle kanye nezinsuku ezimbalwa zokugula ezimbalwa kunalabo abangenzanga lutho ukukhulisa injabulo yabo.

Vele, lapho uzizwa umuhle, ungahle ube namathuba amaningi wokuzijwayeza imikhuba enempilo njengokuvivinya umzimba nokudla kahle. Kodwa kukhona okungaphezu kwalokho, kusho u-Kostadin Kushlev, Ph.D., umbhali kanye naye wocwaningo kanye noprofesa nomcwaningi eYunivesithi yaseGeorgetown. "Ucwaningo lwangaphambilini luphakamisa ukuthi imizwa emihle ingaxhasa ukusebenza kwamasosha omzimba ngaphezulu nangaphezulu kwemiphumela esungulwe kahle yengcindezi ekuguleni," esho. Aqinisa ukumelana komzimba wakho namagciwane futhi andise umsebenzi wamasosha omzimba ukuze alwe nabahlaseli.

Ungazithola Kanjani Izinzuzo Zesistimu Yokuzivikela Emzimbeni

Zama i-Two-for-One

Lapho imimoya yakho idinga ukucoshwa, into engcono kakhulu ongayenza ukusiza omunye umuntu.“Ucwaningo lukhombisa ukuthi sithola umfutho ngokwenza izinto ezinhle kwabanye,” kusho uSantos. Ngakho yenza konke okusemandleni akho ukuze ube nomusa kumuntu ongamazi obonakala ethwala kanzima. Hlela iphrojekthi yokuzithandela esabanjiwe. Lezi zenzo zakha i-loop yempendulo egcwala ubuchopho bakho ngemicabango emihle, kusho u-Elizabeth Lombardo, Ph.D., isazi sokusebenza kwengqondo nomlobi we Ungcono Kunokuphelele (Ithenge, $ 17, amazon.com). Ucwaningo lwe-2017 kumagazini I-Psychoneuroendocrinology bathole ukuthi abantu abenze izenzo ezinjalo zomusa ngaphezu kwamasonto amane bakhombise ukuvezwa okuthuthukile kwezakhi zofuzo ezixhumene nomsebenzi wokuphendula omzimba.

Namathela Enqubweni Yakho Yokuphila kahle

Ukugcina ezinye izindlela zokuphila ezinempilo kuzogcina amasosha akho omzimba esebenza kahle, njengokulala ngokwanele, ukuhambisa umzimba wakho, nokudla ukudla okunomsoco. Futhi ungazama izivivinyo zokucabanga ezisetshenziswa ezifundweni zika-Bower ngokulanda uhlelo lokusebenza lwe-UCLA Mindful kokuthi uclahealth.org. (Nakhu okunye mayelana nokuthi ukuvivinya umzimba kuthinta kanjani amasosha akho omzimba.)

Kwenze Kuqondane

Injabulo iwukuziphatha, futhi lapho wenza kakhulu, uzoyizwa kakhulu. "Imfihlo ukukhetha izinto ezikulethela injabulo futhi uzijwayeze njalo," kusho uKushlev. Ngakho-ke uma uthanda ukugibela ibhayisikili, phuma lapho lapho ungakhona. Thatha ukuhamba okuningi epaki. Gonana nenja yakho. Ungazami ukulandela izibonelo zabanye abantu. Uyayenza wena. (Ungakwazi futhi ukukhetha enye yalezi zinto zokuzilibazisa eziphuma ngaphandle kwebhokisi.)

Buyisela Isikhathi Sakho

Phokophela lokho ososayensi abakubiza ngokuthi "ukuceba kwesikhathi" - umuzwa wokuthi unesikhathi sokuhlanganyela emisebenzini enenjongo nobudlelwano. Lokhu kubalulekile ngoba okuphambene, "indlala yesikhathi, umuzwa wokuthi awunaso isikhathi samahhala, ingaba yingozi enkulu enhlalakahleni yakho njengokuntuleka kwemisebenzi, ngokocwaningo," kusho uLaurie Santos, Ph.D., isayikholoji uprofesa eYale kanye nomsingathi we Ilebhu Yenjabulo i-podcast. Qala ngokuhlehlisa isikhathi esisodwa esikhulu - ifoni yakho. Kubeke lapho kungafinyeleleki khona izikhathi ezimbalwa ngosuku, kusho uSantos, futhi uzoqala ukuzizwa ukhululekile. (Bheka futhi: Izinto ezi-5 engizifundile lapho ngima ukuletha iselula yami embhedeni)

Thola Inkokhelo Yangempela

Njengoba abantu bengakwazanga ukwenza okuningi phakathi nalolu bhubhane, abanye bathathe indawo yokuzijabulisa ngokuthenga izinto ukuze bazizwe bengcono. Qala ukuqondisa kabusha amandla akho emisebenzini. "Okuhlangenwe nakho kuletha ukwaneliseka okuhlala njalo ngendlela yokulindela, injabulo yomzuzwana, nokukhunjulwa kwenjabulo ukwedlula impahla," kusho uLombardo. Zama isigaba sokuma ngephedi yokugwedla. Noma hlela lolo hambo obukade uluphupha.

I-Shape Magazine, ukukhishwa kukaNovemba 2020

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