Ungasinqoba Kanjani Isizungu Esikhathini Sokuhlukaniswa Komphakathi

-Delile

• I-Loneliness & Wellness Connection
• Ungabhekana Kanjani Nesizungu Ngesikhathi seCoronavirus
• Shintsha i-Outlook yakho
• Sebenzisa Amandla ka-15
• Hlakulela Izinhlobo Ezihlukene Zobudlelwano
• Hlanganyela Ngokuphephile
• Siza Abanye - Nawe
• Yenza Ukusebenza Okukuningi Okuku-inthanethi
• Yabelana Ngokudla Ne-Quaranteam Yakho
• Buyekeza kwe-

Ubudlelwano obuseduze onabo nabangane bakho, umndeni, kanye nozakwabo akugcini nje ngokunothisa impilo yakho kepha empeleni buyakuqinisa futhi kukwandise. Ucwaningo olukhulayo lubonisa ukuthi ukuxhumana nomphakathi kusiza abantu ukuba bachume ngokomzwelo nangokwenyama, nokuthi ngaphandle kwabo, impilo yakho ingahlupheka, kanye namakhono akho engqondo nawokuqonda.

“Ubudlelwano bunikeza injongo nomuzwa wenjongo ekuphileni kwakho,” kusho uJulianne Holt-Lunstad, Ph.D., uprofesa wezengqondo nesayensi yezinzwa eBrigham Young University, ofunde isizungu kakhulu. "Sizimisele kanzima ukudonsela ekuxhumekeni kwabantu kwangempela, futhi ukuxhumana kwekhwalithi kungaba nomthelela onamandla kithi," kusho uVivek Murthy, M.D., owayengudokotela ohlinzayo jikelele kanye nombhali we Ndawonye: Amandla Okuphulukisa Okuxhumana Kwabantu Ezweni Elinesizungu Ngesinye isikhathi (Buy It, $28, bookshop.org).

Kodwa-ke inani eliphakeme ngokumangazayo lethu liswele ukuxhumana nabantu - futhi lokhu bekuyiqiniso isikhathi eside ngaphambi kokuba ubhadane lwe-coronavirus lusiphoqe ukuba sizihlukanise, kusho ochwepheshe. Ocwaningweni lweCigna ekuqaleni kwalonyaka, amaphesenti angama-61 abantu abadala base-U.S abike ukuthi banesizungu, bakhuphuke ngamaphesenti ayi-7 kusuka ngonyaka we-2018. Isizungu sitholakala kuwo wonke amaqembu nemiphakathi, kusho uDkt. Murthy. Phakathi nohambo lokulalela ezweni lonke njengodokotela ohlinzayo jikelele, wezwa izindaba zesizungu kubafundi basekolishi, abangashadile nabashadile, abantu abadala asebekhulile, ngisho namalungu eCongress. Uthi: “Bonke laba bantu babezabalaza nakho. “Lapho ngijula ​​ngokwengeziwe ocwaningweni, kulapho ngabona khona ukuthi isizungu sivame kakhulu futhi sibaluleke kakhulu empilweni yethu.”

I-Loneliness & Wellness Connection

Usizi isizungu olwenza uzizwe lungaba namandla amakhulu emzimbeni nasengqondweni yakho. “Abantu ngabantu. Kuwo wonke umlando, ukuba yingxenye yeqembu bekubalulekile ekusindeni kwethu, kuhlinzeka ngokuvikelwa nokuphepha, ”kusho uHolt-Lunstad. “Uma untula ukusondela kwabanye, ubuchopho bakho buya buqaphele kakhulu. Ubheke izinsongo nezinselelo. Lesi simo sokuqapha singaholela ekucindezelekeni futhi sikhuphuke ekushayeni kwenhliziyo, umfutho wegazi nokuvuvukala. ” (Okuhlobene: Iyini Imithelela Yengqondo Yokuhlukaniswa Komphakathi?)

Uma lokho kucindezeleka kungapheli, imiphumela emzimbeni ingaba mikhulu. Umbiko okhishwe kulo nyaka yiNational Academies of Sciences, Engineering, and Medicine wathola ubufakazi obuhlobanisa isizungu nesifo senhliziyo, ukuncipha kwengqondo, kanye nokuwohloka komqondo. Okunye ukuhlola kubonisa ukuthi abantu abanesizungu basengozini enkulu yokukhathazeka nokucindezeleka, kusho uDkt. Murthy. Futhi kunganciphisa isikhathi sakho sokuphila: “Isizungu sihambisana nengozi eyengeziwe yokufa ngaphambi kwesikhathi ngamaphesenti angama-26,” kusho uHolt-Lunstad.

Ukuxhumana, ngakolunye uhlangothi, kukusiza ukuthi uhlale uqinile. Ukwazi nje ukuthi unabantu ongathembela kubo kukhulisa ukusinda ngamaphesenti angama-35, ngokusho kukaHolt-Lunstad. Futhi ukuba nezinhlobo ezahlukene zobudlelwano - abangani, amalungu omndeni asondelene, omakhelwane, abangani bokujima - kubonakala kuqinisa amasosha omzimba. "Ucwaningo olulodwa oluvela eCarnegie Mellon University lukhombise ukuthi ukuba nobudlelwano obuhlukahlukene kukwenza ungabi sengozini yegciwane elibandayo kanye nokugula okuphefumula okuphezulu," esho. "Ukuxhumana nabantu kungenye yalezo zinto ezinganakwa ezinethonya elikhulu kithi."

Ungabhekana Kanjani Nesizungu Ngesikhathi seCoronavirus

Yize singenakuba ndawonye ngokomzimba okwamanje, ochwepheshe babona lesi njengesikhathi sokuhlola kabusha nokubeka ukugcizelela okusha ebudlelwaneni bethu. "Izinkinga zingasisiza sigxile - ziletha ukucaca ezimpilweni zethu," kusho uDkt. Murthy. “Ukuhlukana nabanye kusenze sabona ukuthi siyadingana. Ithemba lami ukuthi siphume kulokhu ngokuzinikela okukhulu komunye nomunye. ”

Okwamanje, nansi indlela yokwakha umuzwa wokuhlangana manje futhi unqobe isizungu ngesikhathi sodlame lwe-coronavirus.

Shintsha i-Outlook yakho

"Esikhundleni sokucabanga ukunamathela ekhaya njengento engeyinhle, kubheke njengethuba," kusho uDan Buettner, umbhali we Ikhishi le-Blue Zones: Amaresiphi angu-100 okuphila ukuya ku-100 (Thenga It, $ 28, bookshop.org), ofunde izindawo zomhlaba lapho abantu behlala khona isikhathi eside. "Chitha isikhathi sekhwalithi nanoma ubani ekhaya nawe, noma ngabe owakwakho, izingane, noma abazali, futhi ubazi ngokweqile." (Kuhlobene: Ikuphi Ukuhlala Wodwa Kwelinye Izwe Ngenkathi Ngihlala Eveni Kwangifundisa Ngokuba Ngedwa)

Sebenzisa Amandla ka-15

Ukuhlula isizungu ngesikhathi se-coronavirus, shayela noma i-FaceTime umuntu omkhathalelayo imizuzu eyi-15 ngosuku, kuphakamisa uDkt. Murthy. "Leyo yindlela enamandla yokwakha ukuxhumana empilweni yakho yansuku zonke," esho. “Susa zonke iziphazamiso bese ugxila komunye umuntu. Yiba khona ngokugcwele, lalela ngokujulile, futhi wabelane ngokukhululekile. Kukhona okumangalisayo futhi okunamandla ngalolo hlobo lokuhlangenwe nakho. "

Hlakulela Izinhlobo Ezihlukene Zobudlelwano

Sidinga izinhlobo ezintathu zokuxhumana ezimpilweni zethu, kusho uDkt. Murthy: abantu abasazi kahle, njengomlingani noma umngane omkhulu; umbuthano wabangani esingachitha nabo kusihlwa noma ngezimpelasonto noma siye emaholidini; kanye nomphakathi wabantu abanezintshisekelo noma izinto esizithandayo ezifana neqembu lamavolontiya noma umphakathi wokujima. Ukuze ubhekane nesizungu ngesikhathi se-coronavirus, yenza iphuzu lokwakha ukuxhumana kuzo zonke lezi zindawo. (Uma ungaqiniseki ukuthi ungakwenza kanjani lokho, landela lezi zeluleko zokwenza abangane njengomuntu omdala.)

Hlanganyela Ngokuphephile

“Ngokwemvelo, siyizinkawu emphakathini, ngakho kunengqondo ukuthi ukuba nabanye abantu kusisiza sizizwe sijabule,” kusho uLaurie Santos, Ph.D., uprofesa wezengqondo eYunivesithi yaseYale kanye nomsunguli we Ilebhu Yenjabulo i-podcast. "Kukhona nobufakazi bokuthi ukuba phakathi kwabantu kwenza imicimbi emihle empilweni ibe ngcono kancane."

Ukuchitha isikhathi ndawonye kuyazuzisa, futhi imisebenzi yokwabelana inganikeza umfutho omkhulu nakakhulu, ucwaningo lubonisa. Isihluthulelo ukufuna ngenkuthalo izindlela zokuxhuma. “Abantu benza izinto eziningi ngamabomu njengezidlo zakusihlwa ze-Zoom kanye nokuhambela kude nabangane,” kusho uSantos. "Uma sidala ubuciko, ukuhlukaniswa nabantu akumele kusho ukunqanyulwa komphakathi."

Noma, hlela amahora enjabulo aqhelelene nomphakathi, kusikisela u-Buettner. "Kuyindlela enhle yokwakha ubudlelwano nomakhelwane bakho." Ungase futhi uqale i- “quaranteam,” iqembu elihlukanisa lodwa ndawonye noma lingahlali ndawonye. "Kusho ukuthi nonke nigcina imikhuba ephephile futhi aninakho ukusebenzisana ngaphandle kwebhamuza lenu," kusho uDkt. Murthy. "Ngaleyo ndlela, ningahlangana ukuze niqinise ukuxhumana kwenu." (Ungakwazi ngisho nokuthatha enye yalezi zinto zokuzilibazisa nabangane bakho.)

Siza Abanye - Nawe

Inkonzo iyikhambi elikhulu lesizungu, kusho uDkt. Murthy. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi ukwenzela abanye izinto kusenza sijabule, kusho uSantos. UDkt. Murthy uthi: “Bheka umakhelwane ubone ukuthi ungakwazi yini ukubathengela ukudla. “Shayela umngane omaziyo ukuthi unenkinga yokukhathazeka noma ukucindezeleka. Kunazo zonke izindlela esingasiza ngazo abantu ngalesi sikhathi esinzima. ”

Yenza Ukusebenza Okukuningi Okuku-inthanethi

Imizuzu engama-20 nje yokuzivocavoca ngamandla amaphakathi izokwenza amakhemikhali akho obuchopho athuthukisa imizwa adonse, isayensi ithola - kodwa umphumela we-domino umuzwa wakho wenhlalakahle awugcini lapho. "Lawa makhemikhali afanayo andisa injabulo oyithola ngokuxoxa, uhleka nabo, futhi usebenza nabantu - noma ngabe ukhuluma ukude - futhi lokho kuvame ukwakha ukwethembana okukhulu phakathi kwethu," kuchaza isazi sokusebenza kwengqondo uKelly McGonigal, Ph.D ., umbhali we Injabulo Yenhlangano (Ithenge, $ 25, bookshop.org). "Ukuzivocavoca umzimba kwenza kube lula ngathi ukuthi seqe ngokwethu futhi sizizwe sixhunywe entweni enkulu kakhulu, njengemiphakathi yethu." (PSs yingakho kufanele uvivinye umzimba noma ngabe awukho esimweni sengqondo.)

Ngenxa yemithombo yezokuxhumana nokunye okusakazwa bukhoma, imikhuba yokuzivocavoca yesikhathi sangempela, singahlangana nabangane ngokuthola ukuxhumana ngesikhathi sobhadane lwe-coronavirus. Izitudiyo ezinjengeBarry's Bootcamp nabaqeqeshi be-celeb abanjengoCharlee Atkins banikela ngama-Instagram Live sessions, amasayithi afana neBurnAlong akuvumela ukuthi ujoyine abafundisi, kanti iPeloton iletha amakilasi abukhoma namabhodi wabaphambili kusikrini sakho esakhelwe ngaphakathi njengoba ujikeleza.

Yabelana Ngokudla Ne-Quaranteam Yakho

"Ukudla kunikeza amathuba amathathu ngosuku okuzisondeza nabantu ababalulekile kithina," kusho uBuettner. “EBlue Zones, abantu benza isiko lokudla libe ngcwele. Akunakuphikiswa, ikakhulukazi isidlo sasemini. Leso yisikhathi lapho umndeni uhlangana khona futhi ulande usuku lwawo. Kumayelana nokwabelana ngolwazi lomuntu nabanye ababakhathalelayo. "

“Okunye okuhlanganisiwe ngesiliva kulo bhubhane ukuthi abantu banethuba lokufunda kabusha ubuciko bokupheka emakhaya, okusinikeza ithuba lokuzikhulula ekucindezelekeni nasekubumbaneni,” usho kanje. "Wehlisela phansi ukulungiselela ukudla ukuze ezingeni lamahomoni, usukulungele ukudla ngaphandle kwe-hormone yokucindezeleka i-cortisol ephazamisa ukugaya ukudla. Ucwaningo lukhombisa ukuthi abantu abadla nemindeni yabo bavame ukudla kancane futhi benempilo kunalokho abebengakudla ukube bebebodwa. ”

Imininingwane ekule ndaba inembile njengesikhathi sokushicilela.Njengoba izibuyekezo ezimayelana ne-coronavirus COVID-19 ziqhubeka nokuvela, kungenzeka ukuthi eminye imininingwane nezincomo kule ndaba zishintshile selokhu kwashicilelwa okokuqala. Sikukhuthaza ukuthi uhlole njalo izinsiza ezifana ne-CDC, i-WHO, kanye nomnyango wezempilo womphakathi wendawo ukuze uthole imininingwane yakamuva nezincomo.

I-Shape Magazine, ukukhishwa kuka-Okthoba 2020

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