Ungakulungiselela Kanjani Emqondweni Noma yimuphi Umphumela Wokhetho luka-2020

-Delile

• Ukwelashwa Kwangaphambi Kokuhlela Nokuphumula
• Lala Kahle ngoNovemba 2
• Hlala Ukhona Futhi Ugxilile
• Zizwe Imizwa Yakho - Nosizi
• Gwema Ukwenza Inhlekelele
• Qhubeka Nokudla Kwezindaba
• Hamba - futhi Uphume Ngaphandle
• Prakthiza Ukubonga
• Thepha kokuthi Ukuzinakekela kanye Nebhokisi Lamathuluzi Lakho Lemizwa
• Fika emsebenzini
• Buyekeza kwe-

Uyemukelwa kokunye kokucindezela kakhulu - okuvela njalo! - izinkathi ezimpilweni eziningi kulo lonke elase-United States: ukhetho lukamongameli. Ngo-2020, lokhu kucindezeleka kuye kwakhuliswa mhlawumbe isiko elihlukaniswe kakhulu, eline-hyper-polarized leli lizwe eliye labonwa emlandweni wakamuva. (O, nobhadane lwe-COVID-19.) Ngalokho kusho, noma ngabe uvotela bani, imiphumela yokhetho lwangoNovemba 3 inamandla okucasula. Akunandaba ukuthi kwenzekani, iqembu elikhulu labantu baseMelika lizophoxeka - noma lishabalale.

Ungaqinisa kanjani umthelela? Ochwepheshe bezempilo yengqondo babelana ngamathiphu okuthi ungakunqanda kanjani ukukhathazeka okhethweni futhi uqinisekise ukuthi awuhambi endaweni emnyama.

Ukwelashwa Kwangaphambi Kokuhlela Nokuphumula

Kungase kube isikhathi sokufonela umelaphi wakho futhi uzibekele iseshini yangomhla zizi-4 kuNovemba. "Hlela kusengaphambili ukwelashwa nodokotela wakho wezifo zengqondo," kusho uJennifer Musselman, L.M.F.T., udokotela wezifo zengqondo ozinze eLos Angeles naseSan Francisco. "Futhi yazi ukuthi kulungile ukusebenzisa isikhathi sakho sokwelashwa uxazulula ukukhathazeka kwakho kwezepolitiki - nokuthi akuwena wedwa okwenzayo."

"Uma ukwazi ukukhokhela ukwelashwa, ngazo zonke izindlela, hlela uhlelo," kuvuma uTal Ben-Shahar, Ph.D. umsunguli kanye nomfundisi e-Happiness Studies Academy. (Futhi bona: Ungaluthwala Kanjani Ukwelashwa Uma Uphukile) Futhi uma ungenayo imali, uthi ukumane uthathe usuku lwakho emsebenzini kungasiza kakhulu. "Namuhla, bayanda abantu abakhononda ngokukhuphuka kwamazinga okucindezeleka njengesithiyo sendlela eya enjabulweni. Abakuqapheli ukuthi empeleni ukucindezeleka akuyona inkinga, futhi kungaba kuhle kubo - ikakhulukazi ukuntuleka kokululama. . "

Cabanga ngalesi sifaniso esilandelayo, kusikisela u-Ben-Shahar: Uma uzivocavoca ejimini futhi ucindezela imisipha yakho, empeleni uba namandla, inqobo nje uma unikeza imisipha yakho isikhathi sokululama, phakathi kwamasethi naphakathi kokujima. Ngokufanayo, ingcindezi engaphandle kwejimu ingakwenza uqine ngokwengqondo uma unesikhathi sokululama. "Inkinga ezweni lanamuhla akuyona ingcindezi, kodwa kunalokho ukungabi bikho kokululama," kusho uBen-Shahar. "Uma ufaka ukululama okuvamile empilweni yakho - ngokudlala, ukuzindla, ukuzivocavoca umzimba, isikhathi nabangane, njll - kunokukhathala, uzizwa unamandla ngokwengeziwe."

Lala Kahle ngoNovemba 2

U-Alfiee Breland-Noble, Ph.D., isazi sokusebenza kwengqondo, umbhali, umsunguli wenhlangano engenzi nzuzo yezempilo yengqondo i-AAKOMA Project, futhi ophethe i-podcast yezempilo yengqondo Walala ngombala noDkt Alfiee, inethiphu elilula kodwa elinamandla: Lala kusenesikhathi ngaphambi kosuku olucindezelayo (okungukuthi ngo-November 3), “ngoba ukukhathala kwandisa izimpawu zokukhathazeka,” esho. Uma usebenzisa umusi, uzoba ne- okuningi isikhathi esinzima. Futhi-ke, lo mhlahlandlela unganweba kahle ngenkathi edlule yokhetho.

Ngakho-ke, yenza isiko lasebusuku elizolile futhi uzibambe ngasekuqaleni kukaNovemba 2 ukuze uqiniseke ukuthi unamandla nezindlela zokubhekana nazo ukuze wenze noma yini esiza ngoNovemba 3. (Uma usuvele unenkinga yokulala ngenxa yengcindezi noma ukukhathazeka ngokhetho. , zama lawa macebiso okulala ukuze uthole ukucindezeleka nezeluleko zokukhathazeka ebusuku.)

Hlala Ukhona Futhi Ugxilile

Qala ukucabanga kusengaphambili ngokuthi ungazimisa kanjani futhi ubuyisele imicabango yakho esabekayo phakathi. Phela, into kuphela onegunya phezu kwayo kulesi simo ukuthi wenzeni ngokulandelayo. "Awukwazi ukulawula ukuziphatha kwabanye," kusho uBreland-Noble. "Ukukhumbula lokhu kungakusiza ukuthi ugxile kulokho okumele ukwenze ukuze uhlale uzolile futhi uzinike ithuba elingcono kakhulu lokuthula kungakhathaliseki ukuthi yini umphumela wokhetho."

“Ngiyazi ukuthi ngomlando womndeni wami wokukhathazeka okungakahlonzwa, kubalulekile kimina ukuthi ngihlale ngiqaphela ukuthi ngithambekele kofuzo ekukhathazekeni nasekukhathazekeni uma ngingasebenzi ukuze ngihlale ngigxile,” kunezela uBreland-Noble. “Lokhu kusho ukuthi kufanele ngaso sonke isikhathi ngisebenze ukuze ngihlale ngikhona; ngokuhlala ngikhona nginciphisa amathuba okukhathazeka ngezinto zesikhathi esizayo engingakwazi ukuzilawula, futhi ngiyaziyeka ekubukeni izinto ezenziwa esikhathini esidlule (okungase kungibangele amahloni noma amahloni uma ngihlala ngigxile kuwo isikhathi eside)."

Zizwe Imizwa Yakho - Nosizi

Kuwumzwelo ovamile ukufuna ukubalekela imizwa "emibi" noma engakhululekile - kodwa kunenzuzo enkulu ongayithola ngokuyizwa ngokuphelele. "Into yokuqala okufanele uyenze lapho isimo sesinzima ukuzinika imvume yokuba ngumuntu, ukwamukela noma imuphi umuzwa ovelayo noma ngabe ungathandeki noma ungafuneki," kusho uBen-Shahar. "Kunokuba wenqabe ukwesaba, ukukhungatheka, ukukhathazeka, noma intukuthelo, kungcono ukuvumela lezi zithathe inkambo yazo yemvelo."

Uzizwa kanjani ngempela imizwa yakho, futhi ungagcini nje ngokuyigcwalisa ijule? Bhala bese ubhala ngalokho ozizwa ngakho, khuluma nomuntu omethembayo, noma "kunjalo, ukuzinika imvume yokuba ngumuntu kungaba ngokuvula amasango ezikhukhula nokukhala, kunokuba ubambe izinyembezi," usho njalo.

Kuyinto evamile ukuba udlule ohlelweni lokulila isonto noma amabili, kusho uMusselman. Ngemuva kwalelo phuzu, zama ukusika yonke inkulumo yezombusazwe - ikakhulukazi nabantu abanemibono eyehlukene ngemiphumela yokhetho kunawe. "Ngemuva kokudabukisa nabanye, yenqaba ngesizotha ukuzitika ngefolishi yezepolitiki nabangane bakho noma amalungu omndeni wakho ku-inthanethi kanye ne-IRL," kusho yena. "Uma besakuletha, batshele ukuthi uzama ukwelapha, nokuthi ukuqhubeka nokukhuluma ngakho kwenza kube nzima ukudlulela ekwamukelweni."

Gwema Ukwenza Inhlekelele

"Ngokombono wesayensi nobufakazi, akukho okumele sikulungiselele," kusho uW. W. Nate Upshaw, MD, umqondisi wezokwelapha uNeuroSpa TMS. "Qhathanisa lokhu nokulungiselela isiphepho noma ukubhekana ne-COVID-19, lapho kunezinyathelo ezithile ezinconywe ochwepheshe abantu abangagxila kuzo ukuze bazilungiselele."

Lokho kusho ukuthi esikhuluma ngakho lapha ukuphatha ukukhathazeka ngemicimbi yesikhathi esizayo. Indlela enhle yokwenza lokhu ukungavumeli ingqondo yakho ibaleke nemibono. Kulula kulezi zinsuku, ikakhulukazi ezinkundleni zokuxhumana, ukuvumela ingqondo yakho ukuba "ihlasele" isimo, noma ucabange ngomphumela omubi kakhulu. Akekho owazi ngempela ukuthi kuzokwenzekani ngokhetho, futhi akukho lutho oluthile okufanele ululungiselele, ngakho-ke ukukhathazeka ngomphumela akusizi ngalutho.

Ini kwenza usizo ukubona ukuthi ukuvota ukuphela kwesenzo esingasiza ngomphumela wakho owufisayo. Yenza uhlelo lokuvota, zitshele ukuthi wenze okusemandleni akho, bese uzama ukuzibamba — bese uhlela kabusha imicabango yakho - lapho uzwa ukuthi ingqondo yakho ikukhathaza.

Qhubeka Nokudla Kwezindaba

Thola. Cishiwe. Twitter. Umjikelezo wezindaba uzokwandisa ingcindezi kuphela. "Zifake ekudleni kwezindaba! Nciphisa umthamo wakho wansuku zonke wezindaba ngemuva kokhetho kube kanye noma kabili ngosuku ihora," kweluleka u-Musselman. "Futhi ungafundi noma ubuke izindaba ngehora lesi-7 ebusuku." (Bheka: Ungabhekana Kanjani Nokukhathazeka Kwezempilo Ngesikhathi Se-COVID Nangaphezulu)

Ululeka ngokuthatha igxathu eliya phambili ngokususa izilingo kufoni yakho (ngoba sonke besikade sikhona, sivula ngenkani futhi sivale lezo zinhlelo zokusebenza!). "Susa izinhlelo zokusebenza zokuxhumana nomakhalekhukhwini wakho izinsuku ezingama-30 kulandela ukhetho bese uphoqeleka ukuthi uye kwikhompyutha yakho ukuze uxhumane nomphakathi ukuze ubone ukuthi abangane bakho bathini ngokhetho ngenhloso," usho kanje.

UBen-Shahar uphawula ukuthi uma kufanele ube sezinkundleni zokuxhumana (zomsebenzi, ngokwesibonelo), ukubeka imingcele ecacile. "Imithombo yezokuxhumana ngokulinganisela ingaba yinto enhle; kodwa-ke, abantu abaningi bayimilutha futhi bachitha isikhathi esiningi phambi kwesikrini," usho kanje. "Dala 'iziqhingi zokuhlanzeka' osukwini lwakho lonke: izikhathi lapho unqamula khona ubuchwepheshe futhi esikhundleni salokho uxhuma kwabanye - kanye nawe."

Hamba - futhi Uphume Ngaphandle

Ukuzibandakanya nokuzivocavoca kwansuku zonke nokuzindla kungakusiza uthole indawo yokuhlala futhi uhlale ukhona, kusho uBreland-Noble. UMusselman ubuye asebenzise leli qhinga lokulwa nengcindezi nokuhlukumezeka, kanti uBen-Shahar weluleka ukuzivocavoca umzimba ukuze uzizwe ujabulile. Ukwenza ngaphandle kunganikeza izinzuzo ezingaphezulu ngokwengqondo nangokomzimba.

"Phuma endalweni, hlela lelo holide elincane ngesonto elingemuva kokhetho, wenze ukukhuphuka kwekhalenda ngezimpelasonto noma ukuhamba ngezinyawo ntambama ngaphandle kwezinkulumo zepolitiki," kuphakamisa uMusselman. "Mhlawumbe udinga ukukhahlela phansi ukukhungatheka kwakho! Zibekisele leso sigaba sesibhakela sangaphandle, noma usebenze nomqeqeshi ukukhipha intukuthelo nokukhungatheka ngendlela enempilo, noma ubhalisele leyo triathlon ehlukaniswe nomphakathi ukufaka ukukhungatheka kwakho kube yisheduli yokuqeqeshwa . "

Prakthiza Ukubonga

"Ukubonisa ukubonga kungakusiza ezikhathini ezinzima," kusho uBen-Shahar. "Ukuhlakulela imisipha yakho yokwazisa kukwenza ujabule futhi ube nempilo enhle. Chitha imizuzu emibili uvuka noma ngaphambi nje kokuba ulale ubhale phansi lezo zinto ozibongayo."

Uyakunxusa ukuthi ubheke zonke izingxenye zempilo yakho ukuze uthole izingcezu zokubonga. “Okubalulekile okumele ukukhumbule wukuthi ungathola into ongabonga ngayo noma ngabe usebunzimeni,” usho kanje. "Noma ngabe uhlu lwakho lubandakanya izinto ezinkulu noma ezincane, izinzuzo ozithola kulo mkhuba zingaba zinkulu - ngoba uma ukwazisa okuhle, okuhle kuyabongwa." (Bheka: Ungakujwayeza Kanjani Ukubonga Ngenzuzo Enkulu Kakhulu)

Thepha kokuthi Ukuzinakekela kanye Nebhokisi Lamathuluzi Lakho Lemizwa

"Ngezikhathi ezinengcindezi njengalezi, ukuthola ukulinganisela nokwenza ukunakekela kubalulekile," kusho uJoAnna Hardy, uthisha ozindla ngokuqonda kanye nothisha wokuzindla eTen Percent Happier, uphawu lokucabanga olwenze i-Election Sanity Guide (iyasiza!).

"Bhalisa izindlela zakho zokubhekana nesimo esinempilo futhi uhlele kusengaphambili!" Kusho uMusselman. "Thola abangani bakho ku-Zoom ukuze kube neseshini 'yokwelashwa kweqembu losizi' ngemuva kokhetho, bese ubheka ukuthi ufuna ukukuhlela masonto onke isikhashana. Uma ukudla ngokomzwelo kuyisici sakho, zinike imvume kusengaphambili ukuze uzitike."

Thola ukuthi yini ekujabulisa ngempela bese wenza isikhathi sokwenza. Uma uzifaka ezintweni ezikukhungathekisa ngokuphelelwa yithemba, intukuthelo, nokwehlukana, lokho kuba yikho konke ongakubona emhlabeni nakwabanye; uba yilokho okucabangayo nokwenzayo.

UJoAnna Hardy, uthisha ozindla ngokuzindla nothisha wokuzindla e-Ten Percent Happier

UHardy uphinde akhuthaze ukudla ukudla okunethezeka nokulinganisa "umonakalo" ngemisebenzi ejabulisa kakhulu, efana "nomculo, ukuhleka, ukudansa, ubuciko, ukudla okumnandi, nokuchitha isikhathi nalabo obathandayo."

"Ngokwami ​​ngifuna ukuba ngumuntu ongcono kakhulu okwamanje," kusho uHardy. "Ngifuna amandla nokucaca ukuze kwenziwe umsebenzi ngomzimba nengqondo eqinile. Ngokudla ukudla okunomsoco, ukulala kahle, ukuzivocavoca, ukuzindla, ukufunda izincwadi ezinomsoco futhi ezizuzisayo, ukuba nezingxoxo ezishukumisa ingqondo nabantu abahlakaniphile nabakhathalelayo, ngizwa zisekelwe futhi zilungele ukubhekana nengcindezi yokuhlasela kwezenzakalo zomhlaba. "

Fika emsebenzini

UBreland-Noble wabelane ngenye yezindlela ezisebenzisekayo kakhulu ongazinika umuzwa wokulawula - ngendlela ejabulisayo - esikhathini lapho uzizwa ungenakuzisiza.

"Uma umuntu ozongenela ukhetho engaphumeleli, ngiyakukhuthaza ukuthi ube nohlelo lokulungiselela ukusebenza, wenze noma yini ongayenza ukuze uzisize wena, abantu obathandayo, kanye nemiphakathi oyikhathalelayo ngezipho namakhono akho," uthi. "Endabeni yami, lokhu kusho ukuqhubekela phambili nocwaningo lwe-AAKOMA mayelana nokungafani kwezempilo yengqondo, ukusebenzisa inkundla yami yezokuxhumana ukukhuthaza ukuqiniseka, ukuzinakekela kanye nokuqwashisa ngempilo yengqondo emiphakathini yemibala kanye namaqembu ancishwe amathuba, kanye nokufundisa amathiphu okuzinakekela (njengami ngikule ndatshana). "

Ungafika kanjani emsebenzini njengoBreland-Noble? Ukushuna izipho zakho nezinto ezijabulisayo ozozibuyisela. "Okwakho lokho kungasho ukudweba, ukuhola amakilasi okuzivocavoca, ukufundisa izingane, ukufundisa, ukufundisa, ukudala okuqukethwe, njll.," Esho. "Inhloso ukuthi usebenze ekwenzeni indawo yakho encane yomhlaba ibengcono. Njengoba uzogxila eminikelweni yakho, uzothola ukuthi kuzoba nesikhathi esincane kakhulu sokukhathazeka ngokuzizwa sengathi umuntu ongafanele uwine ukhetho. Usengakwazi yiba naloyo muzwa, kepha ungawuvimba ungalawula impilo yakho. "

Buyekeza kwe-