Ukuhlanza Nokuhlela Kanjani Kungayithuthukisa Impilo Yakho Yomzimba Nengqondo

-Delile

• Kunganciphisa Ukucindezeleka Nokucindezeleka
• Ingakusiza Udle Kangcono
• Izokusiza Unamathele Ekusebenzeni Kwakho
• Kungathuthukisa Ubudlelwano Bakho
• Kuzothuthukisa Ukukhiqiza Kwakho
• Ingakusiza Ukwehlisa Isisindo
• Kuzokusiza Ulale Kangcono
• Buyekeza kwe-

Izinqwaba zokuhlanza izingubo nezingapheli kuma-Dos ziyakhathala, kepha empeleni zingadlala ngazo konke izici zempilo yakho-hhayi nje isimiso sakho sansuku zonke noma ikhaya elihlelekile. "Ekupheleni kosuku, ukuzihlelela kumayelana nokuba nesikhathi esithe xaxa sakho, nokukuvumela ukuthi uphile impilo enokulinganisela," kusho u-Eva Selhub, M.D., umbhali Isiphetho Sakho Sempilo: Ungalivula Kanjani Ikhono Lakho Lemvelo Lokunqoba Ukugula, Uzizwe Ungcono, Futhi Uphile Isikhathi Eside. Ukususa imfuhlumfuhlu kungakusiza wenze izinqumo ezinempilo, uthuthukise ubudlelwano bakho, futhi uthuthukise nokujima kwakho.

Kunganciphisa Ukucindezeleka Nokucindezeleka

Izithombe zeCorbis

Abesifazane abachaze ukuthi amakhaya abo "aminyene" noma agcwele "amaphrojekthi angaqediwe" babecindezeleke kakhulu, bekhathele, futhi benamazinga aphezulu we-hormone ye-cortisol yokucindezela kunabesifazane ababezizwa ukuthi amakhaya abo "ayaphumula" futhi "ayabuyisela esimeni," ngokocwaningo phakathi Personality and Social Psychology Bulletin. (Zama enye yalezi ezinye Izindlela ezingu-20 Zokujabula (Cishe) Ngokushesha!)

Akumangalisi: Uma ufika ekhaya kunezinqwaba zezinto noma uhlu lwe-To Dos, kungavimbela ukwehla kwemvelo kwe-cortisol okwenzeka phakathi nosuku, abacwaningi bathi. Lokhu, nakho, kungathatha umonakalo kumzwelo wakho, ukulala, impilo, nokuningi. Ukuzinika isikhathi sokubhekana nalezo zinqwaba zokuwasha, ukuhlunga izitaki zamaphepha, futhi unwebe indawo yakho ngeke kuvele kususe izinto ezibonakalayo, empeleni kuzokusiza uzizwe ujabule futhi ukhululeke kakhudlwana. Manje, ngubani odinga ukugeza ama-bubble?

Ingakusiza Udle Kangcono

Izithombe zeCorbis

Abantu abasebenza endaweni ecocekile imizuzu eyi-10 babenamathuba aphindwe kabili okukhetha i-apula ngaphezu kwebha yetshokholethi kunalabo abasebenza ehhovisi elingcolile isikhathi esifanayo, bathole isifundo kumagazini Isayensi Yezengqondo. "Imfuhlumfuhlu inengcindezi ebuchosheni, ngakho-ke kungenzeka ukuthi usebenzise izindlela zokubhekana nazo njengokukhetha ukudla okunethezeka noma ukudla ngokweqile kunalokho uma uchitha isikhathi endaweni enesimo esihle," kusho uDkt Selhub.

Izokusiza Unamathele Ekusebenzeni Kwakho

Izithombe zeCorbis

Abantu abazibekela imigomo yesikhathi esifushane, abanohlelo, futhi abaqopha intuthuko yabo kungenzeka ukuthi banamathele ohlelweni lokuzivocavoca kunalabo abafika ejimini futhi baphiko, kubika ucwaningo Ijenali Yokukhuluphala. Isizathu? Ukusebenzisa la makhono ukuze uhleleke ngokwengeziwe ngokuzivocavoca kukwenza wazi ngokwengeziwe ngentuthuko yakho, okukukhuthaza ukuthi uqhubeke ikakhulukazi lapho ungazizwa uthanda. Isonto ngalinye, bhala uhlelo lwakho lokuzivocavoca bese uqaphela ukuthi wenzani ngosuku ngalunye (thola imininingwane ngokuthanda kwakho mayelana nobude besikhathi, izisindo, amasethi, ama-reps, njll.).

Abaphenyi baphinde bathola ukuthi ukubhala phansi indlela ozizwa ngayo ngemuva kokuzivocavoca, njengemicabango noma imizwa yakho, kungakhuphula amathuba okunamathela kuhlelo. Kungase kukukhumbuze ukuthi ukujima okuhle kusebenza kahle emoyeni wakho, noma kukusize uxazulule noma yiziphi izinkinga futhi ubuyekeze uhlelo lwakho ukuze uthole isimiso esikusebenzela kangcono.

Kungathuthukisa Ubudlelwano Bakho

Izithombe zeCorbis

Ubudlelwano obujabulisayo nomlingani wakho nabangane kuyisihluthulelo sokugwema ukudangala nezifo, kepha impilo engahlelekile ingathinta lezi zibopho. "Emibhangqwaneni, imfuhlumfuhlu ingadala ukungezwani nokungqubuzana," kusho uDkt. Selhub. "Futhi isikhathi osichitha ufuna izinto ezingekho singase sithathe isikhathi eningasichitha ndawonye." Indlu engcolile nayo ingakuvimbela ekumemeleni abantu. "Ukungahleleki kahle kungaholela ehlazweni nasehlazweni futhi empeleni kudale umngcele ngokomzimba nangokomzwelo okukuvimbela ukuthi ungavumeli abantu bangene." Ukugcina usuku lokuma namantombazane akho (IWayini ngoLwesithathu, noma ubani?) Kungaba umfutho owudingayo ukuze ugcine isikhala sakho sihlelekile.

Kuzothuthukisa Ukukhiqiza Kwakho

Izithombe zeCorbis

Imfuhlumfuhlu iyaphazamisa, futhi ucwaningo luqinisekisa ukuthi kungathinta empeleni ikhono lakho lokugxila: Ukubheka izinto eziningi kakhulu ngasikhathi sinye kulayisha i-cortex yakho ebonakalayo futhi kuphazamise ikhono lobuchopho bakho lokucubungula imininingwane, i Ijenali yeNeuroscience imibiko. Ukususa ukuhlanganisa ideski lakho kuzokuzuzisa emsebenzini, kodwa izinzuzo azigcini lapho. “Ngokuvamile, isithiyo esikhulu emikhubeni enempilo ukungabi nesikhathi,” kusho uDkt. Selhub. "Uma uhlelekile emsebenzini, ukhiqiza kangcono futhi usebenza kahle, okusho ukuthi uyakwazi ukuqeda ngesikhathi esifanele bese uya ekhaya. Lokhu kukushiya nesikhathi osidingayo sokuzivocavoca umzimba, ukulungisa ukudla okunempilo, uphumule , bese ulala ngokwengeziwe. " (Ufuna okwengeziwe? Lawa ma-9 "Wasters Time" Ayasebenza Ngempela.)

Ingakusiza Ukwehlisa Isisindo

Izithombe zeCorbis

“Ukuhleleka kukwenza ukwazi ukunaka kakhudlwana ukuthi ufaka ini emzimbeni wakho,” kusho uDkt. Selhub. Ukuba nempilo kudinga ukucabangela kusengaphambili, ukuhlela, nokuzilungiselela. Uma uhlelekile, kungenzeka ukuthi uhlele ukudla kwakho, ubeke ukudla okunomsoco, futhi ulungiselele izinto ezifana nezithelo nemifino ukwenza ukudla okunempilo kube lula kakhulu. Ngaphandle kwalokho, abantu abanakukhetha ngaphandle kokudla okutholakala kalula, njengokudla okupakishiwe nokusheshayo okuholela ekukhuluphaleni ngokweqile,” kusho uDkt. Selhub.

Kuzokusiza Ulale Kangcono

Izithombe zeCorbis

Ukuxakaniseka okuncane kufana nokucindezeleka okuncane, okudala ngokwemvelo ukulala okungcono. Kodwa ukugcina ikamelo lakho lokulala licocekile kungase kuzuzise ukulala kwakho ngezinye izindlela: Abantu abendlula imibhede yabo njalo ekuseni banamathuba angamaphesenti angu-19 okuba babike njalo ukuthi bathola ukuphumula okuhle ebusuku, futhi abantu abangamaphesenti angu-75 bathi balala kangcono uma amashidi abo. ayemasha futhi ehlanzekile ngenxa yokuthi ayenethezekile ngokomzimba, ngokocwaningo lweNational Sleep Foundation. Ngaphezu kokucwebisa imicamelo yakho nokugeza amashidi, laba chwepheshe batusa ukuthi uhlale uhlelekile kuze kube isikhathi sokulala: Izinxushunxushu phakathi nosuku lwakho zingakuholela ekuletheni imisebenzi yomzuzu wokugcina-njengokukhokha izikweletu nokubhala ama-imeyili ekamelweni lakho. Lokhu kungadala ukuthi uhlale isikhathi eside futhi kukwenze kube nzima ukuvuma ngekhanda. Impilo ehleleke kakhudlwana ingakusiza ukuthi wenze igumbi lakho lokulala libe yindawo yokuphumula (kanye nocansi!). (Futhi hlola Izindlela Ezixakile Izikhundla Zokulala Zithinta Impilo Yakho.)

Buyekeza kwe-