Indlela Yokubhekana Nokukhathazeka Ngokhetho Usuku Lonke

-Delile

• Uma uvuka...
• Ngaphambi kokuya emsebenzini...
• Uma ufika emsebenzini ...
• Lapho ubuka imiphumela yokhetho ...
• Buyekeza kwe-

Uma ukhetho lukaMongameli luka-2016 lukuphendule ibhola lezinzwa, awuwedwa. Ucwaningo olwenziwe ngenyanga edlule yi-American Psychological Association (APA) luthole ukuthi ukhetho lube ngumthombo obalulekile wokucindezeleka kubantu baseMelika abangaphezu kwesigamu. Ngenhlanhla, umjaho uzobe ususemuva kwethu, kepha kusesekhona isithiyo sokugcina okufanele sisinqobe: Usuku lokhetho. Ngakho-ke, yini intombazane enhle yentombazane engayenza ngoNovemba 8?

"Ukudlula usuku lonke ngaphandle kokucindezelwa akukhona okwenzekayo," kusho u-David Shen-Miller, Ph.D., usihlalo kanye noprofesa osebenzisana naye womnyango wezokwelulekwa nengqondo yezempilo e-Bastyr University. Ngakho-ke, kufanele ulindele ukucindezeleka okuthile. Kepha uma uhlose usuku lonke, uzokwazi ukuphatha kangcono ukukhathazeka kwakho, usho kanjalo. Nangu udokotela wakho wasekuseni nobusuku.

Uma uvuka...

Shaya ukusnuza. Kulungile, ngakho-ke kungahle kungabi khona ithoni ongayenza ngalena uma usebenze amahora ayisithupha kuphela futhi sekuyisikhathi sokuqala usuku lwakho, kepha uma ungathola iso elingeziwe elincane, kungakuhle. Lokhu kungenxa yokuthi labo abalele okungenani amahora ayisishiyagalombili ebusuku babika amazinga aphansi okuxineka kunalabo abathola iso elincane futhi bavame ukungacasuki, kusho uShen-Miller. Ukulala kahle ebusuku kungakusiza futhi ukuba ulawule imizwa yakho, uyachaza, okubonakala kuwusizo kakhulu emahoreni angama-24 agcwele ngokomzwelo okuwuSuku Lokhetho.

Gwema ukuhlola imithombo yezokuxhumana. Uma ufunda le ndaba kungenzeka ukuthi usuvele wehlulekile kulokhu (whoops!), Kepha usengakwazi ukwenza umzamo wokunciphisa ukutholakala kwakho kwemidiya kulo lonke usuku ukugcina ukucindezeleka kwakho kubheke. (Ngokuvamile, abantu abathinteka kakhulu kwimithombo yezokuxhumana banosizi olukhulu ezimpilweni zabo, kusho uShen-Miller. Futhi, olunye ucwaningo luye lwathola nokuthi ukucindezelwa okubangelwa izindaba kungaba nomthelela omkhulu empilweni yakho engokwengqondo nengokomzimba.) Uma ufuna ngempela ukubheka izindaba qhubeka, kepha vele ulindele ukubona okuthile ongavumelani nakho, uthi (futhi ngenkathi ukukho, mhlawumbe vele ushiye isigaba samazwana se-Facebook ngempilo yengqondo yawo wonke umuntu).

Shayela umzali noma umngani. Uma udidekile, kungenzeka ukuthi umngane wakho omkhulu noma udadewenu naye ukhona. Ukuthola ucingo nomuntu omthandayo ukuxoxa ngakho kungakusiza ukuthi unciphise ukukhathazeka ngemuva kokuvuka, kusho uShen-Miller. Uma lokho kuzwakala njengombono omubi ozokushiya ucindezeleke kakhulu kunangesikhathi uqala...

Zindla. Lona ngomunye umsebenzi uShen-Miller asikisela ukusiza ukuzola ingqondo kuqala ekuseni. Kwenza umqondo-phezulu wokuncipha kokukhathazeka, ukucabanga kungakusiza ukwenze uzazi ngokwengeziwe futhi ube nozwelo (njengokuthi mhlawumbe kubasekeli balowo ozongenela ukhetho ongazimisele kangako ngaye) futhi kukhonjisiwe ukukusiza uzizwe uzolile lapho ubhekene nengcindezi umsebenzi, njengokuvota [ukukhwehlela]. (Bheka i-Facebook Live yethu ukuthola isigaba sokuzindla semizuzu engama-20 nge-MNDFL, isitudiyo sokuzindla esisekwe e-NYC ne-Instagram-dream).

Shintsha ikhofi lakho ukuze uthole itiye. Lokhu kungahle kube yinkohliso ngokuya ngezinga lakho lokulutha ikhofi nokuthi ulala kangakanani ebusuku obudlule. Kodwa njengoba i-caffeine ingakhuphula ukukhathazeka futhi ikwenze ujabule, kufanele uqaphe isiphuzo sakho esine-caffeine ngoSuku Lokhetho ekuseni, kusho uShen-Miller. Khetha itiye elinamakhambi uma ungakwazi.

Zivocavoce ngokuzivocavoca umzimba. Ukuze wandise amandla akho futhi wehlise amazinga akho okuxineka, zama ukuzivocavoca umzimba ngaphambi kokuya ezikhungweni zokuvota, njengalezi zinyathelo eziyisishiyagalombili ezenzelwe ukuvusa umzimba wakho noma ukubhekana ne-yoga ekhulula ukucindezeleka. (Noma, uma kungabandi kakhulu, thatha uhambo ngaphandle, okungasiza ekudambiseni ingcindezi phezu kwethani lezinye izinzuzo zezempilo ezakhelwe ngaphakathi.)

Ngaphambi kokuya emsebenzini...

Iya kuvota-duh! Noma ubani onqobayo ukhetho angase abe ngaphandle kwamandla ethu, kodwa into eyodwa thina can Ukulawula kuyaphuma futhi kuyavota, kusho uShen-Miller. Uyachaza: "Kukhona ukuxhumana phakathi kwemizwa yokungabi nalusizo nokudangala, ngakho-ke ukuba matasa kwinqubo yezepolitiki nokuzizwa njengezwi lakho kubalulekile futhi kungenza umehluko kubaluleke kakhulu enhlalakahleni yakho yonke."

Zivuze. "Ngemuva kokuvota, ziklomelise. Ukuba nokuthile okulindele ngemuva kokuvota kungasiza ekunciphiseni umqondo wakho ngesikhathi sokuvota," kusho uShen-Miller. Hhayi-ke, lokho kulula-$5 latte lapha siza!

Hlala unombono oqondile. Ukwenza umzamo oqotho wokuhlala unethemba ngesikhathi sokuvota nakho kungasiza ekudambiseni ukucindezeleka, uthi. Gxila kokusemqoka empilweni yakho, njengomndeni wakho nabangane, futhi wazi ukuthi wena (nezwe) niyokwazi ukudlula kunoma yini eyenzekayo.

Uma ufika emsebenzini ...

Gwema ukuhlangana okunobuthi.

Lokhu kungasho ukugwema izindawo zomphakathi ezisehhovisi lakho lapho wazi khona ukuthi abantu bazobe bekhuluma ngokhetho, kusho uShen-Miller. On the flipside, uma ukuzwa ngakho kukusiza phumula ukucindezeleka, ngakho-ke, hamba uye ekhishini lapho abantu bekhuluma ngokuvota. Kepha uyazi, mhlawumbe zama ukwenza umsebenzi othile wenziwe namuhla, futhi.

Futhi uma ubambeka empikiswaneni nosebenza naye onamandla… Vuma ukungavumelani, kuphakamisa uShen-Miller. Ngokusobala, ngeke uncenge umuntu onezinkolelo eziphambene ukuthi ashintshe umqondo wakhe kulesi sigaba somdlalo, ngakho-ke zama ukuthola indawo enivumelana ngayo nodaba enilukhathalelayo nobabili. Uma lokho kungabonakali kungenzeka, vele ugweme izingxoxo zezepolitiki ngokuphelele, usho kanje.

Lapho ubuka imiphumela yokhetho ...

Lindela ukucindezeleka. Yebo, lesi yiseluleko esiqondile esivela kuShen-Miller. Kuzwakala kumnyama, kepha kubalulekile ukulindela izinga elithile lokungakwazi ukuzisiza nokuntuleka kokulawula, usho kanjalo. "Khumbula nje, wenze ingxenye yakho ngokuvota."

Beka imikhawulo. I-Obsessive-compulsive poll-checking disorder empeleni yinto ochwepheshe bezempilo yengqondo abakhathazeke ngayo. Ukugcina amazinga akho okucindezeleka angakhuphuki, ungahlali unamathele ku-TV yakho ephelele ebusuku. Ngeke iguqule imiphumela, siyathembisa.

Lapho uMongameli olandelayo emenyezelwa ekugcineni… Uma umuntu ozikhethele yena ephumelela, ungase uzizwe ukhululekile futhi ujabulile! Kepha, noma ngabe yimuphi umphumela, yazi ukuthi wonke umuntu uzodlula kukho njengezwe nasemphakathini wakho, kusho uShen-Miller. "Gcina ingxoxo iqhubeka nabathandekayo obukade ungazwani nabo bese uzama ukubheka umbono wabo. Gxila kulokho okwenzeke endaweni ngaphezu kokuzwelonke ngoba lokhu kungaba nomthelela osheshayo kuwe uqobo," esho.

Buyekeza kwe-