Kungani Uzizwa Ukhathele Ngokweqile Isikhathi Sonke Ngesikhathi Sokuhlukaniswa

-Delile

• Kungani Ukhathele Kangaka RN
• Ungawabuyisa Kanjani Amandla Akho Wamandla
• Buyekeza kwe-

Mhlawumbe awukaze ekugcineni ufunde isiFulentshi noma umuncu omuncu phakathi nezinyanga ezintathu zokugcina zokukhiya phansi, kepha ungacabanga ukuthi ngaso sonke isikhathi sakho samahhala ositholile okungenani uzizwa uphumule kahle. Kodwa-ke, kukhona lokhu kukhathala komzimba (okuyi-FYI, okungafani nokukhathala okuhlukanisiwe, ukuxubana nokukhathala neminye imizwa yezinxushunxushu, ukudangala, ukukhathazeka, isizungu, noma ukucasuka) abantu abazizwa njengomphumela "wokungenzi lutho" ekhaya . Kungani-ke abaningi bethu bezizwa bekhathele bengekho?

Kungani Ukhathele Kangaka RN

Nayi inkinga: Ungazizwa sengathi awenzi lutho, kepha ingqondo nomzimba wakho empeleni kusebenza isikhathi esengeziwe ukubhekana nesimo esingakaze sibe khona. Njengamanje, abantu babhekene nezinkinga ezimbili ezinkulu: igciwane le-COVID-19 kanye nokuvukela umbuso wokucwasa ngokwesistimu.

“Iqiniso lokuthi kokubili lokhu kuyizimo zokuphila nokufa—abantu abasengozini yokungenwa yileli gciwane bayafa futhi abantu abaNsundu bayafa phakathi neziyaluyalu zomphakathi—kudala ingcindezi enkulu ukuze umzimba wakho ubhekane nakho,” kusho u-Eric Zillmer, Psy. .D., Uprofesa we-neuropsychology eDrexel University kanye nodokotela wezengqondo onelayisense.

Umzimba womuntu uhlome kahle ukubhekana nengcindezi, ngenxa yempi yobuchopho noma impendulo yendiza. Lapho ubuchopho bakho buzwa ingozi, ikhipha i-cortisol ukuze inikeze umzimba wakho isenzo futhi ivale imisebenzi engabalulekile. Umzimba wakho ungamelana naleso simo isikhathi eside, noma kunjalo. Imvamisa, i-cortisol iyi-hormone ekhuthaza amandla, kusho uMajor Allison Brager, Ph.D., isazi sezinzwa ne-U.S. Army esifundela ukusinda ngaphansi kwezimo ezimbi kakhulu. "Kodwa uma usesimweni sokucindezeleka isikhathi eside, umkhiqizo wakho we-cortisol uthola ukungalingani kangangokuthi upheqa inkinobho bese uqala ukubhekana nokukhathala nokutubeka," kuchaza yena.

Kunocwaningo oluningi olubonisa ukuthi ukuchayeka isikhathi eside ekucindezelekeni kungabangela zonke izinhlobo zezinkinga zempilo, kusukela ekwenyukeni kwengozi yokukhathazeka nokudangala nokuphazamisa ukulala kuye kwamasosha omzimba abuthaka ngisho nesifo senhliziyo.

Uma ukhuluma ngamahomoni, uma ubambekile ekhaya, uphuthelwa amahithi e-dopamine ozizwa ejabule oyithola ekuhlanganyeleni nabanye abantu noma ukwenza izinto ozithandayo (njengokuya ejimini, ukuwola, noma ngisho nokuba ne-adventure) , kusho uBrager. Lapho i-dopamine ikhishwa ebuchosheni, ikwenza uzizwe uqaphile futhi uphapheme ngokwengeziwe; uma ungakutholi lokho kukhululwa, akumangalisi ukuthi uzizwa ukhathele.

Ubuchopho bakho abusebenzi nje namahomoni e-haywire, noma kunjalo. Uyazi ukuthi uma udonsela elambeni elibomvu, uyabhoreka engqondweni yakho kuze kube yilapho ukukhanya kuguquka? Ukuthi awenzi lutho ngenkuthalo akusho ukuthi injini yemoto iyeka ukusebenza. Ingqondo yakho ifana nenjini yemoto, futhi, njengamanje, ayitholi hlobo lokuphumula.

"Into yokuqala eyenziwa ubuchopho bakho kunoma yisiphi isimo ukuzama ukuyizwa," kusho uZillmer. "Kodwa uma usebenza endaweni yokungaqiniseki, kufanele kusebenze ngokuzikhandla ukugcwalisa izikhala." Lokho kubiza intela kakhulu manje ngoba awuzizwa nje sengathi awazi ukuthi kwenzekani, kungenzeka kuzwakale sengathi ekekho neyodwa uyazi ukuthi kwenzekani — noma ukuthi ungaya kanjani phambili. (Izikhathi ezijabulisayo!)

Ukusebenza usekhaya akusizi nakho—hhayi ngoba ungekho ehhovisi lakho, kodwa ngoba indlela yakho evamile idutshulwe ngokuphelele. "Sesiguqukele ekulangazeleleni isimiso futhi saba nalo lonke uhlelo lwe-physiology olwakhelwe eduze nesimiso sokufisa: uhlelo lwezikhathi ze-circadian," kusho uBrager. "Lapho samukela uhlelo oluqinile lokuthi sisebenza nini, sidla nini, silala, siqeqesha, futhi" siyabanda, "imizimba yethu isekela lolu hlelo futhi uvame ukuzwa isifiso esinamandla sokwenza lowo msebenzi." (Bheka: Kanjani Futhi Kungani Ubhadane LwamaCoronavirus Luphuma Ngokulala Kwakho)

Imvelo ebonakalayo ye-WFH ingakuqeda amandla, nawe. "Esinye sezizathu ukuthi imizimba yethu inqatshelwe ukuntula ukuxhumana okuqondile ngokomzwelo nangokwengqondo kubantu ngenkathi kusadingeka ukuthi sibheke imininingwane nezingxoxo," kusho uBrager. "Futhi, sivamise ukuba sezingcingo zevidiyo emakamelweni angakhanyi kahle (ngaleyo ndlela sinciphisa ukuphaphama) futhi sizulazule uma siqhathanisa nokuma noma ukuhambahamba." Lobuvila obungahlosile buzala ukukhathala okwengeziwe, umjikelezo ononya (oqeda amandla).

"Uma bekunento eyodwa kuphela ebingalungile, besingayilungisa," kunezela uZillmer. Kepha ngezinkinga eziningi okufanele kubhekwane nazo, zonke ezinezingqimba futhi eziphithene (okungukuthi, sifuna ukubhikishela ukucwasa ngokwesimiso kodwa sesaba ukuchayeka kuma-coronavirus ezixukwini), kuba nzima kangangokuthi kunzima ukuthi ubuchopho bethu bulawule, uyachaza.

Ezingeni lomzwelo, lokhu kungenzeka ukuthi konke kuthumela ukukhathazeka kwakho ekushayeleni ngokweqile. "Sivele sisengozini yokukhathazeka njengesizwe ngoba ukukhathazeka okujwayelekile kuyisifo esivelele kakhulu eMelika," kusho uZillmer. Futhi lokho kukhathazeka kuyenyuka. Mhlawumbe kuqala ngokwesaba ukugula ... bese kuba khona ukwesaba ukulahlekelwa ngumsebenzi wakho ... bese kuba nokwesaba ukungakwazi ukukhokha irenti yakho ... bese kuba nokwesaba ukuthi kufanele uthuthe ... Awudingi ukuncipha ukuze ukutshele ukuthi kuzoba nzima kakhulu, "usho kanje.

Ungawabuyisa Kanjani Amandla Akho Wamandla

Manje yini ongayenza ngakho? Ungase uzizwe sengathi impendulo engcono kakhulu kukho konke lokhu ukulala kancane. Kodwa ukulala ngokweqile kungakwenza uzizwe ukhathele ngokwengeziwe (futhi kuhlotshaniswa nengozi eyengeziwe yokukhuluphala, isifo sikashukela, umfutho wegazi ophakeme, nesifo senhliziyo, kanye nengozi eyengeziwe yokufa.)

"Manje njengoba sisondela ezinyangeni ezintathu noma ezine, abantu abaningi kumele babanjwe ukulala," kusho uBrager. Kungaba ngcono uma uziphoqelela ukuphuma ngaphandle noma uziphoqe ukuthi uzilolonge — lokho kuzokunikeza ukukhululwa kwe-dopamine ukuze ushayele ugqozi lwakho, uyachaza.

Into enhle kunazo zonke ongayenza ukulawula esikhundleni sokuvumela indlela exakile yokuhlukaniswa nabanye abantu kubonakala ngathi kuphazamisa ukuqonda kwethu kwesikhathi. Setha ishejuli efanele yokulala/ukuvuka, beka imingcele nozakwenu, futhi uthathe ikhefu ezikrinini zakho njalo ngemizuzu engama-20 kuye kwengama-30 usuku lonke, kusho uBrager. (Okuhlobene: Lesi Sifo Sokulala Siyi-Legit Medical Diagnosis for Being a Extreme Night Owl)

"Ukugenca okukhulu kunakho konke kukhanya njengokukhanya kwelanga kwemvelo ngangokunokwenzeka," uyanezela. "Ukukhanya kwelanga kuthumela isikhumbuzo esiqondile esimisweni sethu sokulala/ sokuvuka ebuchosheni sokuthi ngempela kusemini futhi kufanele sibambe usuku—olusiza kakhulu phakathi nezikhathi zokungalali kahle. Lokhu 'kuqhaqhazela' kwelanga ebuchosheni nakho kukhuthaza ukukhiqizwa. kavithamini D, obaluleke kakhulu ekwandiseni amasosha ethu omzimba futhi - ikakhulukazi lapho kubhekene nobhadane lwanamuhla — impilo yamaphaphu. "

Futhi ungazizwa kabi ngokunikeza ubuchopho bakho ikhefu ngezinto eziqondile ezijabulisayo njengokuzibukela ngokweqile i-TV yangempela ku-Netflix noma uzilahlekele kwinoveli yothando. “Kunesizathu sokuthi wonke umuntu alawule ingcindezi ngokwenza izinto ezilula, njengokutshala ingadi, ukupheka, ukufuya isilwane esifuywayo,” kusho uZillmer. "Ukudla okunethezeka kobuchopho bethu."

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