Bona imiphumela nokuthi ungasusa kanjani ukucindezeleka

-Delile

• Imiphumela yokuxineka
• Ungakunciphisa kanjani ukucindezeleka okuhlobene nomsebenzi
• Ungakunciphisa kanjani ukucindezeleka ngokomzwelo

Ukucindezela ngokweqile kungaholela ekutholeni isisindo, izilonda zesisu, izinguquko zenhliziyo nomfutho wegazi ophakeme ngenxa yokwanda kwe-cortisol, eyi-hormone ebhekele ukufaka isandla ekusebenzeni kahle kohlelo lokuzivikela komzimba. Funda kabanzi mayelana nemisebenzi yale hormone ku: Cortisol.

Ngokuvamile, ingcindezi ibangelwa ukusebenza ngokweqile, amashejuli angazinzi, izimo zokugula noma umsebenzi omningi, futhi enye yezindlela ezingcono kakhulu zokususa ukucindezeleka ukunikela imizuzu engama-30 ngosuku emisebenzini yokuphumula, njengokulalela umculo, ukuphuza ukuzola ukugeza noma ukuhamba okuphumayo esihlabathini, ngoba kuyasiza ukwehlisa amazinga e-cortisol, kwehle futhi kwehlise izinga lokushaya kwenhliziyo.

Kodwa-ke, kwezinye izimo, kungadingeka ukuya kudokotela ukuyothatha imishanguzo esiza ukunciphisa ukukhathazeka, ukwenza izikhathi ze-psychotherapy ukuze ufunde izindlela zokuphumula nezindlela eziphumelelayo zokuphatha isikhathi.

Imiphumela yokuxineka

Ingcindezi ingadala izinkinga noma izifo ezithweni nasezinhlelweni eziningi, futhi ingadala:

• Ukulahleka kwezinwele nezintambo ezincanyana;
• Izipikili ezibuthakathaka futhi i-brittle;
• Ukwanda kwesifiso ngokuzuza kwesisindo noma ukwehla kwesisindo ngenxa yomuzwa oqhubekayo wokushiswa okushisayo nokuntula ukudla;
• Kunzima ukulala, okubangela ukukhathala njalo;

• Ukugula njalo, njengezifo zomgudu womchamo, i-gastroenteritis noma umkhuhlane.

Ingcindezi ingaholela nasekukhuleni kwezinkinga ezinkulu njenge-metabolic syndrome, njengokuqala kwesifo sikashukela, amazinga aphezulu we-triglycerides kanye ne-cholesterol embi noma i-irritable bowel syndrome.

Ngaphezu kwalokho, ukucindezelwa kaningi ngokuhamba kwesikhathi kungabeka engozini cishe sonke isitho noma uhlelo emzimbeni futhi, ezimweni ezinzima kakhulu, kungaholela ekungazali noma nasekuzibulaleni. Futhi funda ukubona izimpawu zokuphazamiseka kwemizwa.

Ungakunciphisa kanjani ukucindezeleka okuhlobene nomsebenzi

Ukwehlisa amazinga oxinzelelo lomsebenzi, kufanele:

• Thatha iholide minyaka yonke: amaholide asiza ukukhohlwa izibopho zempilo yansuku zonke;
• Thatha amakhefu amancane, ajwayelekile ngezikhathi zomsebenzi: ikhefu, noma ngabe liyimizuzu emi-5, lisiza ukukhululeka nokuhlela ukucabanga kwakho, kukhulisa umkhiqizo kanye nenzuzo;
• Ukwelula: lapho usebenza, umzimba nawo udinga ukuphumula futhi unciphise ukungezwani. Nakhu okumele ukwenze: Ukuzilolonga okwenziwa emsebenzini.
• Khuluma nomphathi: ikakhulukazi lapho kunobunzima noma inkinga ethile;
• Hlukanisa imisebenzi: ukuhlukaniswa kwemisebenzi kusiza ukunciphisa umthwalo kumsebenzi ngamunye;

Ngaphezu kwalokho, ukuzibeka ezicathulweni zomunye umuntu kungenye yezindlela zokwehlisa izingxabano zabasebenzi, yingakho kubalulekile ukuthi ubekezelele futhi uqaphele ukuthi ukwazi ukuhlola zonke izimo kahle futhi ulindele okungenzeka ngokuhle nendlela engemihle.

Ungakunciphisa kanjani ukucindezeleka ngokomzwelo

Imvamisa, ukucindezeleka kuvela ngenxa yobunzima bokulawula isikhathi phakathi kwemisebenzi yobungcweti nezibopho zomndeni, ngakho-ke, into ebaluleke kakhulu ukuqeda ukucindezeleka okweqile ifaka:

• Sebenzisa ikhalenda ukuhlela onkhe besonto, ukuhlela isonto nesonto.
• Sabalalisa imisebenzi phakathi kwezinto ezahlukahlukene zomndeni: izingane kufanele zifakwe, zinikeze imisebenzi emincane, efana nokwendlala umbhede noma ukuqoqa igumbi, isibonelo;
• Gxila kuzidingo zamanje bese ukhohlwa okwedlule;
• Eqela ngaphezulu, ukusebenzisa imali kuphela ezintweni ezibalulekile, ukugwema izikweletu, okungenye yezimbangela zokuxineka ngokweqile;
• Gwema izimo ezidala ukungakhululeki njengesibonelo, uma izindaba kuthelevishini zidala ukungezwani noma isiminyaminya sezimoto sidala ukukhathazeka kubalulekile ukubheka izixazululo;
• Ukwenza imisebenzi yokuphumula yokuzilibazisa: ukunikela okungenani imizuzu engama-30 ngosuku emisebenzini yokudambisa njengokulalela umculo, ukugeza, ukuhamba esihlabathini noma ukungcola noma ukuhamba ngaphandle, kungasiza ekwehliseni ingcindezi.

Ngaphezu kwalokho, kufanele uphuze itiye elizolisayo nsuku zonke, njenge-chamomile noma iSt John's wort futhi uvikele iziphuzo nokudla okune-caffeine ngoba kubangela isasasa lesistimu yezinzwa eholela ekucindezelekeni okwandayo.

Ukuze ufunde ukulawula ukulawula ukukhathazeka funda:

• Izinyathelo ezi-4 zokulawula imizwa engemihle
• Ungayilawula kanjani i-tachycardia