Yiziphi Izimbangela Zokunakwa Isikhathi Esifushane, Futhi Ngingakuthuthukisa Kanjani?

-Delile

• Ukubuka konke
• Izici zobungozi zokuba nesikhathi esincane sokunaka
• Izimbangela zokunakwa isikhathi esifushane
• I-ADHD
• Ukucindezeleka
• Ukulimala ekhanda
• Ukukhubazeka kokufunda
• I-Autism
• Imisebenzi yokwandisa isikhathi sokunaka
• Uhlafune ushingamu
• Phuza amanzi
• Ukuzivocavoca umzimba
• Ukuzindla
• Zigcine ubandakanyekile
• Ukwelashwa kokuziphatha
• Nini ukubona umhlinzeki wezokunakekelwa kwempilo
• Ukudla okudlela endlini

Ukubuka konke

Akujwayelekile ukuthola umqondo wakho uzulazula lapho kufanele ugxile kokuthize. Ngokuya ngocwaningo lwango-2010, sichitha cishe amaphesenti angama-47 amahora ethu okuvuka sicabanga ngokunye ngaphandle kwalokhu esikwenzayo.

Akuyona imbangela yokukhathazeka ngaso sonke isikhathi, kepha isikhathi esifushane sokunaka kwesinye isikhathi singaba uphawu lwesimo esiyimbangela, njengokuphazamiseka kokunakwa kwe-hyperactivity (ADHD).

Funda kabanzi ukuze ufunde kabanzi mayelana nokuthi yini engadala isikhathi sakho sokunaka esifushane nokuthi yini ongayenza ngakho.

Izici zobungozi zokuba nesikhathi esincane sokunaka

Abantu abanesikhathi esifushane sokunaka bangaba nenkinga yokugxila emisebenzini nganoma yisiphi ubude besikhathi ngaphandle kokuphazamiseka kalula.

Isikhathi esincane sokunaka singaba nemiphumela emibi eminingi, kufaka phakathi:

• Ukungenzi kahle emsebenzini noma esikoleni
• ukungakwazi ukuqedela imisebenzi yansuku zonke
• kushoda imininingwane ebalulekile noma imininingwane
• ubunzima bokuxhumana ebudlelwaneni
• impilo ebuthaka ehlobene nokunganakwa nokungakwazi ukwenza imikhuba enempilo

Izimbangela zokunakwa isikhathi esifushane

Isikhathi esifushane sokunaka singadalwa yizimo eziningi ezingokwengqondo nezingokomzimba. Lokhu okulandelayo kungaba izimbangela zesikhathi esifushane sokunaka nezinye izimpawu okufanele uzazi.

I-ADHD

I-ADHD yisifo esivamile esivame ukutholwa ebuntwaneni esivame ukuhlala sikhulile. Abantu abane-ADHD bavame ukuba nenkinga yokunaka nokulawula imizwa yabo.

Ukusebenza ngokweqile kuyisibonakaliso se-ADHD, kepha hhayi wonke umuntu onalesi sifo onengxenye ye-hyperactivity.

Izingane ezine-ADHD zingase zibe namabanga aphansi. Kwezinye izimo, bangachitha isikhathi esiningi bephupha. Abantu abadala abane-ADHD bangahle bashintshe abaqashi futhi babe nezinkinga zobudlelwano eziphindaphindiwe.

Ezinye izimpawu nezimpawu ze-ADHD zifaka:

• izikhathi ze-hyperfocus
• izinkinga zokuphathwa kwesikhathi
• ukungahlaliseki nokukhathazeka
• ukungahleleki kahle
• ukukhohlwa

Ukucindezeleka

Ubunzima bokugxila kuyisifo esivamile sokucindezeleka. Ukudangala kuyisimo sokuphazamiseka kwemizwelo esingathinta kakhulu impilo yakho. Kubanga imizwa eqhubekayo yosizi nokuphelelwa yintshisekelo ezintweni owake wazithokozela.

Izimpawu nezimpawu zokucindezeleka zingafaka:

• imizwa yokudabuka nokuphelelwa yithemba
• imicabango yokuzibulala
• ukukhala
• ukulahlekelwa inzalo noma injabulo
• ukukhathala ngokweqile
• ubunzima bokulala noma ukulala kakhulu
• izimpawu zomzimba ezingachazeki, ezifana nobuhlungu bomzimba nokuphathwa yikhanda

Ukulimala ekhanda

Izinkinga zokunakwa ziphakathi kwezinkinga ezivame ukubikwa ngemuva kokulimala ebuchosheni. Ukulimala ekhanda kunoma yiluphi uhlobo lokulimala ekhanda lakho, ekhanda, ekhanda, noma ebuchosheni.

Kungaba ukulimala okuvulekile noma okuvaliwe futhi kusuka ekulimaleni okuncane noma iqhubu kuya ekulimaleni okubuhlungu kwengqondo (i-TBI). Izimpikiswano nokuphuka kogebhezi kungukulimala okuvamile kwekhanda.

Izimpawu zokulimala ekhanda zingabandakanya:

• ikhanda
• isiyezi
• isicanucanu
• ukudideka
• izinguquko zobuntu
• ukuphazamiseka kombono
• ukulahleka kwememori
• isithuthwane

Ukukhubazeka kokufunda

Ukukhubazeka kokufunda izinkinga ze-neurodevelopmental eziphazamisa amakhono ayisisekelo okufunda, njengokufunda nokubala. Kunezinhlobo eziningi zokukhubazeka kokufunda. Okuvame kakhulu yilezi:

• i-dyslexia
• I-dyscalculia
• umabhebhana

Izimpawu nezimpawu ezivame kakhulu zokukhubazeka kokufunda zifaka:

• kunzima ukulandela izinkomba
• inkumbulo embi
• amakhono angafundile nokubhala
• ubunzima bokuxhumanisa iso
• ukuphazamiseka kalula

I-Autism

I-Autism spectrum disorder (ASD) iyiqembu lezinkinga ze-neurodevelopmental ezidala izinselelo zenhlalo, zokuziphatha nezokuxhumana.

I-ASD ivame ukutholakala ebuntwaneni, lapho kuvela izimpawu nezimpawu. Ukuthola ukuxilongwa ebudaleni akuvamile.

Ukuxilongwa kwe-ASD kufaka phakathi izimo eziningana ezazitholwe ngokwehlukana, kufaka phakathi:

• ukuphazamiseka kwe-autistic
• I-Asperger's syndrome
• ukuphazamiseka kokukhula okusabalele akuchaziwe ngenye indlela (PDD-NOS)

Abantu abane ASD bavame ukuba nezinkinga ngamakhono empilo, okwezenhlalo, kanye nawokuxhumana. Ezinye izimpawu ze-ASD zifaka:

• inkinga ephathelene nabanye
• imikhuba evinjelwe noma ephindaphindwayo
• ukwenqena ukuthintwa
• ubunzima bokuveza izidingo noma imizwa

Imisebenzi yokwandisa isikhathi sokunaka

Ukwelashwa kwesikhathi esifushane sokunaka kuncike embangela. Isibonelo, ukwelashwa kwe-ADHD kungafaka inhlanganisela yemithi nokwelashwa kokuziphatha.

Okulandelayo ngezinye zezinto ongazenza ukusiza ukuthuthukisa ukugxila kwakho.

Uhlafune ushingamu

Abahlukahlukene bathole ukuthi i-chewing gum ithuthukisa ukunakwa nokusebenza emsebenzini. I-chewing gum nayo ibonakala ikhulisa ukuqapha nokucindezeleka okuphansi.

Ngenkathi i-chewing gum ingahle ingabi nomthelela ohlala njalo ekhonweni lakho lokugxila, kuyindlela elula yokwenza ngcono isikhathi sakho sokunaka ku-pinch.

Phuza amanzi

Ukuhlala u-hydrated kubalulekile emzimbeni nasengqondweni yakho. Ukwehla kwamanzi emzimbeni kungalimaza ikhono lakho lokucabanga.

Lokhu kufaka phakathi ukuphelelwa amandla emzimbeni okungenzeka ungakuqapheli. Ukuphelelwa ngamanzi emzimbeni amahora amabili nje kungaphazamisa ukugxila kwakho.

Ukuzivocavoca umzimba

Izinzuzo zokuvivinya umzimba azipheli futhi zibandakanya ukuthuthukisa ikhono lakho lokugxila. Amaningi akhombisile ukuthi ukuvivinya umzimba kuthuthukisa ukunakwa nokugxila kubantu abane-ADHD.

Ukusiza ukukhulisa isikhathi sakho sokunaka, cabanga ukuthatha uhambo lokuhamba ibanga elide imizuzu engama-30 ngosuku kane noma kahlanu ngesonto.

Ukuzindla

Ukuzindla kubandakanya ukuqeqesha ingqondo yakho ukuthi igxile futhi iqondise kabusha imicabango yakho. Lo mkhuba wokujwayela usetshenziselwa ukusiza ukuthuthukisa imikhuba eminingana enenzuzo, njengombono omuhle nokuzikhuza.

Kunobufakazi bokuthi ukuzindla kungathuthukisa ukugxila, nokuthi ukuzindla okuqhubekayo kuholela ekuthuthukisweni kokunakekelwa okuqhubekayo.

Zigcine ubandakanyekile

Uma kunzima ukunaka phakathi nemihlangano noma izinkulumo, zama ukubuza imibuzo noma ukubhala amanothi. Ubufakazi bubonisa ukuthi ukubhala amanothi ngesandla kuphumelela kakhulu ekuthuthukiseni ukunakwa nokulalela kunokusebenzisa i-laptop noma enye into, engaphazamisa.

Ukwelashwa kokuziphatha

Ukwelapha ngokuziphatha kubhekisa ezinhlotsheni eziningana zokwelashwa ezelapha izimo zempilo yengqondo. Kuyasiza ukukhomba nokuguqula isimilo esingenampilo noma esizilimazayo.

Kuyakhula ukuthi ukwelashwa kokuziphatha kwengqondo kuyindlela ephumelelayo yokwelapha ukunganakwa kubantu abane-ADHD.

Nini ukubona umhlinzeki wezokunakekelwa kwempilo

Bona umhlinzeki wezokunakekelwa kwezempilo uma uhlala unenkinga yokugxila noma isikhathi sakho sokunaka esifushane siphazamisa ikhono lakho lokwenza imisebenzi yansuku zonke.

Ukudla okudlela endlini

Ingqondo yawo wonke umuntu izulazula ngezikhathi ezithile, futhi ezinye izimo zingenza kube nzima ukuhlala unentshisekelo futhi ugxile. Kunezinto ongazenza ukusiza ukuthuthukisa ukunakwa kwesikhathi esifushane. Uma ukungakwazi kwakho ukugxila kukukhathaza, khuluma nomhlinzeki wezokunakekelwa kwempilo.