Kuyini ukungasebenzi kahle kwe-Executive?

-Delile

• Uyini Umsebenzi Wokuphatha?
• Kuyini ukungasebenzi kahle kwe-Executive?
• Ngakho-ke, Yini Ebangela Ukungasebenzi Okuphezulu?
• Ngabe i-Executive Dysfunction Ihlolisiswa Futhi Iphathwe Kanjani?
• Amathuluzi Okuphatha Ukungasebenzi Okuphezulu
• Buyekeza kwe-

Ingabe uke uzwe sengathi ingqondo yakho ayenzi lokho eyikho, iphutha, okufanele liyenze? Mhlawumbe ubheka ikhalenda lakho imizuzu kuphela namanje zama ukuhlela usuku lwakho. Noma mhlawumbe unobunzima bokulawula indlela oziphatha ngayo; ngezinye izinsuku uvele uveze izinto phakathi nemihlangano ye-Zoom, kanti ngezinye izikhathi, uthula kangangokuthi umphathi wakho angase acabange ukuthi ikhanda lakho lisemafu.

Lezi zimo ziyizibonelo zento yangempela eyaziwa ngokuthi ukungasebenzi kahle okuphezulu, futhi kungenzeka kunoma ngubani. Abantu ababhekana nokungasebenzi okuphezulu bavame ukubhekana nokuhlela, ukuxazulula izinkinga, inhlangano nokuphathwa kwesikhathi - futhi kuyinkomba yokuthi kukhona okukhulu okwenzekayo (noma yini kusuka ekucindezelekeni, i-ADHD, nezinye izinselelo zempilo yengqondo ku-COVID-19). Phambili, konke odinga ukukwazi (nokunye okunye) ngokungasebenzi kahle kwabaphathi, ukuthi kuyini, kusebenza kanjani, kuthinta bani, nokuthi wenzeni ngakho, ngokusho kochwepheshe bezempilo yengqondo.

Uyini Umsebenzi Wokuphatha?

Ukuze uqonde okuphezulu i-dysfunction, kufanele uqale uqonde ukusebenza okuphezulu. "Ngokuvamile, [umsebenzi omkhulu] yigama elisho isethi yamakhono emhlabeni wonke ahlobene nokuthi abantu basebenza kanjani usuku nosuku," kuchaza isazi sokusebenza kwengqondo emitholampilo u-Alfiee Breland-Noble, Ph.D., umsunguli we-AAKOMA Project, inhlangano engenzi nzuzo enikezelwe ekunakekelweni kwezempilo yengqondo nocwaningo. "I-American Psychological Association ichaza imisebenzi yeziphathimandla njengezinqubo zokuqonda ezisezingeni eliphakeme," ezibandakanya ukuhlela, ukwenza izinqumo, nokuphishekela izinhloso, phakathi kokunye.

"Kukonke, ukusebenza kwezempilo okunempilo kusisiza ngokuzimela ukuphatha impilo yansuku zonke nokugcina ubudlelwano," kwengeza udokotela wezinzwa oqinisekiswe yibhodi uPaul Wright, MD, iphini likamongameli omkhulu kanye nosihlalo wohlelo lweNeuroscience Institute eNuvance Health, uhlelo lwezempilo olungenzi inzuzo. "[Kuhilela] amakhono okuziphatha, okuqonda, nawokomzwelo asisiza ukuthi sigxile, sihlele, sihlele, futhi sikhumbule ukuphatha isikhathi nokuzithiba."

Yisho ukuthi umnqamulajuqu uhanjiswe ngokungalindelekile emsebenzini. Ngokufanelekile, uzithola usukwazi ukuzivumelanisa nezimo kalula futhi nidingide izindlela zokubeka kabusha imisebenzi eqhulwini ukuze iphrojekthi yenze ngokushesha. Ukucabanga okunjalo okuguquguqukayo nokuzivumelanisa nezimo kungeminye nje yemisebenzi eminingi yokuphatha enempilo.

Uma sekushiwo, lokhu kusebenza kahle, okunempilo kungancipha futhi kugeleze usuku lwakho lonke. "Ukusebenza okuphezulu 'ku-inthanethi' phakathi nesikhathi sokuvuka komuntu," kuchaza isazi sokusebenza kwengqondo emtholampilo uForrest Talley, Ph.D. Njengomphumela, kwesinye isikhathi wena - nalezi zinqubo zokuqonda - ungahle ube kwi-autopilot. "Ngenxa yokuthi ngamunye wethu uchithe impilo yakhe yonke enohlobo lokusebenza 'oluvamile' komunye nomunye wethu, kuzwakala lokho nje...okuvamile," kusho uTalley. Nokho, ngezinye izikhathi, ungase ungaphumeleli, ngokwesibonelo, ekugxileni noma ekuphatheni isikhathi. Okunye kwalokho kumane nje kungumphumela wokuba ngumuntu. “Sonke singakhohlwa ngezikhathi ezithile, sibe nenkinga yokugxilisa ingqondo, nokulawula imizwelo yethu ngezizathu ezihlukahlukene ezihlanganisa ukuphelelwa amanzi emzimbeni, indlala, nokuqwasha,” kusho uDkt. Wright. Kepha (!) Uma uzithola ulwa nokuhlela, ukuhlela, ukuxazulula izinkinga, nokulawula indlela oziphatha ngayo njalo, ungahle ubhekane nokungasebenzi okuphezulu.

Kuyini ukungasebenzi kahle kwe-Executive?

Kumane nje kuphambene nomsebenzi wokuphatha: Ukungasebenzi kahle kwe-Executive kulapho eyodwa noma amaningi amakhono ashiwo ngenhla engasebenzi kahle ngangokunokwenzeka, ngokusho kwesazi sezokuxhumana kanye nesazi sezinzwa uCaroline Leaf, Ph.D. Ngokuqondile, i-APA ichaza ukungasebenzi kahle kwezikhulu njengokuthi "ukonakala ekhonweni lokucabanga ngokusobala; ukuhlela; ukuxazulula izinkinga; hlanganisa ulwazi; noma qala, qhubeka, futhi umise ukuziphatha okuyinkimbinkimbi."

Uzwakala ujwayelekile? Cishe wonke umuntu uhlangabezana nezinga elithile lokungasebenzi kahle ngezikhathi ezithile, ikakhulukazi ngenkathi kukhubazekile ngokomzwelo noma ngokomzimba, ngokusho kochwepheshe. (Ukucaphuna uHana Montana, "wonke umuntu uyawenza amaphutha, wonke umuntu unalezo zinsuku.")

"Mhlawumbe awuzange ulale ngokwanele, ube ne-hangover, uphazanyiswe ukucindezeleka kwezezimali, ukugula kothandiweyo ... Kulezi zinsuku, sinenkinga yokugxila, inkuthazo kunzima ukuyithola kuneSasquatch, ukuhlela kuthatha umzamo owengeziwe, nemizwa isithola okungcono kakhulu,” kuchaza uTalley. "Ungagxili eziphethweni bese ucabanga ukuthi uphethwe yilesi sifo. Izinkinga ukuthi unosuku olubi noma isonto elinzima."

Lokhu kushiwo, uma ukungasebenzi kahle kwezikhulu kubonakala kwenzeka kakhulu, khona-ke kungase kube yisikhathi sokubheka nochwepheshe bezempilo yengqondo, njengoba inkinga enkulu ingase ibangele lezi zinkinga, uthi.

Ngakho-ke, Yini Ebangela Ukungasebenzi Okuphezulu?

"Uhlu lwemithombo engaba khona yomsebenzi ophunguliwe lude kakhulu, kepha izigameko ezijwayelekile zifaka phakathi i-ADHD, ukudangala, ukukhathazeka, usizi olunzima, ukulimala ebuchosheni, utshwala nezidakamizwa," kusho uTalley. I-Leaf inanela lolu hlu, enezela "ukukhubazeka kokufunda ekuwohlokeni komqondo, i-autism, izimila zobuchopho, nemicabango engalawuleki eyeqisayo kanye nokucindezeleka okunobuthi" konke kungabangela ukuthi uthuthukise ukungasebenzi kahle.

Futhi nakuba ungase uhlupheke kuphela ngenxa yokungasebenzi kahle kwezikhulu (cabanga: lawo masonto ambalwa okuqala obhubhane), maningi amathuba okuthi ahlotshaniswe nokuphazamiseka kwemizwa (isb. ukulimala kwengqondo okubuhlungu) kanye nokuphazamiseka kwemizwa noma izimo zengqondo (isb. I-ADHD) , ngokusho kwesihloko sokubuyekeza ku Ukuqhubeka. Okusho ukuthi, ukungasebenzi okuphezulu kuvame ukubhekwa njengophawu lwalokho okuvame ukuba yinkinga enkulu.

Case iphuzu? I-COVID-19, okukholelwa ukuthi ibanga ukungasebenzi okuphezulu. Ucwaningo oluncane lwangoFebhuwari 2021 lwathola ukuthi amaphesenti angama-81 eziguli ahlangabezana nokukhubazeka kwengqondo ngenkathi elulama esibhedlela eside se-COVID-19. Labo abangenayo i-coronavirus enamandla nabo basengozini yokungasebenzi kahle. “Siqaphele ukuthi abantu abaningi baba nezinkinga ngamakhono okusebenza ngesikhathi sodlame lwe-COVID-19 ngoba babezizwa bekhathazekile, bethukile futhi bekhungathekile,” kusho uDkt. Wright. (Bheka futhi: Imiphumela Engaba Khona Yempilo Yengqondo Ye-COVID-19 Odinga Ukwazi Ngayo)

Ngakho-ke, unganquma kanjani ukuthi ubhekene nokungasebenzi okuphezulu? Nazi izimpawu ezimbalwa zokubika, ngokusho kukaDkt. Wright:

• Ukuphazamiseka njalo phakathi nemihlangano nezingxoxo
• Ukulwela ukuphatha imizwa noma ukubhekana nokukhungatheka
• Ukukhohlwa ukwenza izinto ebeziseduze-okuzenzakalelayo (ukukhokha izikweletu, ukwenza imisebenzi eyisisekelo ngaphandle komzamo omkhulu, njll.)
• Uhlangabezana nokulahleka kwememori okujwayelekile; umpofu kunamazinga ajwayelekile okukhohlwa
• Uzizwa ukhungathwa kalula yimisebenzi (ikakhulukazi uma ubuyenza ngempumelelo leyo misebenzi onyakeni odlule)
• Ukuzwa ukuncipha kwekhono lokuhlela nokuhlela impilo yakho yansuku zonke
• Ukushikashikeka ukulandela imiyalo yesinyathelo ngesinyathelo, noma ukuzizwa ungeke ukwazi ukuxazulula inkinga
• Ukumosha isikhathi; ngokuvamile elwa nokuphathwa kwesikhathi
• Ukuzitika ngokweqile ngophudingi noma ukudla okungenamsoco ngenxa yokuzithiba okuncane

Ngabe i-Executive Dysfunction Ihlolisiswa Futhi Iphathwe Kanjani?

Ukungasebenzi kahle kwe-Executive hhayi ukuxilongwa kwezokwelapha okusemthethweni okuqashelwa yi-Diagnostic and Statistical Manual of Mental Disorder, ikhathalogi yezimo zengqondo esetshenziswa kakhulu odokotela ukuxilonga iziguli. Kodwa-ke, "inencazelo efanayo nezinga lokuqashelwa phakathi kochwepheshe bezempilo yengqondo nothisha," kusho uBreland-Noble. Okusho ukuthi, uma izinto "bezingalungile impela" isikhashana, kufunwa udokotela (isb.isazi sokusebenza kwengqondo, isazi sokusebenza kwengqondo) kuwumbono omuhle, njengoba zingakusiza ukuthi ufinyelele umsuka wanoma yikuphi ukungasebenzi kahle kwezikhulu bese, ngethemba, ulungise inkinga.

Lapho ukungasebenzi kahle kwesigungu kutholakala nguchwepheshe oqeqeshiwe, kunezindlela eziningi zokwelashwa ezitholakalayo. Ukhiye, nokho, ukuhlonza kanye nokwelashwa okusebenzayo. Uma kunganqandwa isikhathi eside, ukungasebenzi okunwetshiwe okunjalo "kungaholela ezinkingeni zokucindezeleka nokukhathazeka kanye nokuzethemba okuphansi ngokuhamba kwesikhathi," ngokusho kukadokotela wezifo zengqondo oqinisekiswe yibhodi uLeela Magavi, MD Ngakho-ke, ukukhathazeka kungadala ukungasebenzi kahle kodwa ukungasebenzi kahle kwe-executive nakho kungabangela ukukhathazeka - umjikelezo oneshwa. (Okuhlobene: Kuyini Ukukhathazeka Okusebenza Kakhulu?)

Izindaba ezimnandi? "Imisebenzi ephezulu ingabuya futhi ithuthuke emazingeni ehlukene, engikuthole emtholampilo neziguli zami nasocwaningweni lwami, ukuthi ngabe umuntu ubelwa ne-TBI, ukukhubazeka kokufunda, i-autism, ukuhlukumezeka okukhulu, noma ukuwohloka komqondo kusenesikhathi," kusho uDkt. Iqabunga. "Ngemikhuba efanele yokulawulwa kwengqondo, iziguli zami, kanye nezifundo ocwaningweni lwami, zikwazile ukuthuthukisa kakhulu ukusebenza kwazo ngokuhamba kwesikhathi, kungakhathalekile okwedlule." (Okuhlobene: Amasu alula okuthuthukisa impilo yeBongo)

Amathuluzi Okuphatha Ukungasebenzi Okuphezulu

Khawulela isikhathi sesikrini. "Ukukhawulela isikhathi sesikrini nokugcina izinqubo ezijwayelekile ezihlanganisa imisebenzi yokucabangela nokuzivocavoca - ngangokunokwenzeka - kungathuthukisa ukugxila nokugqugquzela," kusho uDkt. Magavi.

Zamaukwelashwa. UBreland-Noble kanye noDkt. Magavi bobabili bacaphuna ukwelashwa kokuziphatha kwengqondo, uhlobo lwe-psychotherapy, njengendlela enhle kakhulu yokwelapha ukungasebenzi kahle kwabaphathi. I-CBT ijwayele ukugxila ekushintsheni imicabango kanye nezindlela zokuziphatha ezingasizi ngalutho noma ezinamaphutha ukuze ukwazi "ukufunda izindlela ezingcono zokubhekana" nezinselelo zakho ezingokwengqondo futhi ube "osebenza kangcono" empilweni yansuku zonke, ngokwe-APA. Ngamanye amagama, i-CBT ikhomba ngqo imisebenzi ephezulu (isb. Ukuhlela nokuhlela, ukubhekana neziphazamiso, ukuvumelanisa imicabango nezimo, njll.) "Ukusiza umuntu ukuthi alungise indlela aziphatha ngayo ngokwesimo esamukelekayo sezimo," kuchaza uBreland-Noble.

Vocavoca inhlanzeko yokulala. Njengoba ukulala kudlala indima enkulu ekusebenzeni okuphezulu kwe wonke umuntu, kubalulekile ukuthi ube nenhlanzeko yokulala esebenzayo, kusho uDkt. Magavi. Lokho kufaka izinto ezinjengokungasebenzi kusuka ekamelweni lakho (ngoba ukwenza njalo kungathinta ikhwalithi yokulala), nokungena esimeni sokulala nokuvuka ngezikhathi ezifanayo nsuku zonke. (BTW, bewazi ukuthi ukulala namasokisi nakho kungakusiza ukubamba lawo maZ?)

Setha indawo yokusebenza egxile. Gcina indawo yakho yokusebenza ipholile, ikhanya, ihlanzekile, futhi ihlelekile — konke lokho kusiza ukuthuthukisa ukugxila, kusho uDkt. Magavi. "Ukubhala phansi imigomo ephezulu yosuku bese uyihlukanisa nakho kungasiza abantu ukulandela umkhondo wemisebenzi." Kuzwakala kulula ngokwanele, kepha kulabo abanenkinga yokungasebenzi kahle, ukukhumbula nje ukwenza uhlu lwezinto okufanele zenziwe kungaba yinselele. (Kuhlobene: Ngisebenze Ngisekhaya Iminyaka engu-5 - Nansi Indlela Engihlala Ngayo Ngikhiqiza Futhi Nginqande Ukukhathazeka)

Yakhela empumelelweni yakho. Ngisho nempumelelo encane ikhulula i-dopamine, engaqinisa kahle ukuziphatha okunempilo nokugxila, kusho uDkt. Magavi. Ngakolunye uhlangothi, amazinga aphansi e-dopamine ne-norepinephrine angaholela ekulahlekelweni kokunaka. "Ngakho-ke noma yimuphi umsebenzi owenyusa lawa mazinga ungathuthukisa ukugxila." Isibonelo, uma uzizwa ucindezelekile, zinikeze umsebenzi wemizuzwana engu-30, kungaba ukugoqa ibhulukwe elilodwa, ukuwasha indishi, noma ukubhala umusho owodwa nje. Gubha ukufeza leso sabelo esincane, futhi ubone ukuthi uzizwa ushukumiseleka yini ukuqhubeka.

Buyekeza kwe-