USusanne Wolf
Ukugcizelelwa kwegama kuvela egameni lesiNgisi futhi kusho ngomqondo wokuqala "ukwelula, ukucindezela". Ku-physics, igama elisetshenziselwa ukuchaza ukuqina kwemizimba eqinile. Ngokuya komzimba wethu, leli gama libhekisela ekuphenduleni okungokwemvelo kwinselelo futhi lingachazwa ngokuziphendukela kwemvelo: Esikhathini esedlule, bekubalulekile ukuthi abantu baqoqe umzimba uma kwenzeka kwenzeka ingozi futhi belungiselela impi noma indiza; kwezinye izimo lokhu kusasebenza nanamuhla. I-Pulse kanye nomfutho wegazi uyakhuphuka, zonke izinzwa zilolwa, ukuphefumula kuba ngokushesha, izicubu ziqina. Kodwa-ke, namuhla, umzimba wethu awuvamile ukusabela lapho ulwa noma undiza. Ngenxa yalokho, umuntu oshajwa ngokwengqondo ngokuvamile akasenayo i-valve yokudambisa ingcindezi yangaphakathi.
Ukucindezela okuvumayo
"Ukucindezela kwenzeka ekhanda," kusho udokotela wezengqondo waseJalimane kanye nomlobi uDiana Drexler. "Ukuthola ukucindezelwa kuncike kulwazi lwethu lwe-subjential." Ukucindezela ngakunye akukubi, kuyadingeka ekuthuthukisweni komuntu kanye nenjini ukuze kwenziwe ushintsho. Ukucindezela okuvumayo (i-Eustress), okubizwa nangokuthi ukugeleza, kukhulisa ukunakwa futhi kukhuthaza ukusebenza kahle komzimba wethu ngaphandle kokulimaza. I-Eustress iyashukumisa futhi ikhulise umkhiqizo, ngokwesibonelo, lapho sixazulula imisebenzi ngempumelelo. Ukucabanga kubhekwa njengento engeyinhle kuphela uma kwenzeka kaningi futhi ngaphandle kokulinganisela ngokomzimba.
Sithola ukucindezelwa okungafanele (ukucindezelwa) kusongela futhi kukweqisa. Lapho ukucindezelwa kusho okuthile okuhlukile kuwo wonke umuntu: "Kubantu abangenawo umsebenzi bodwa kusho ukungasebenzi kanye nomuzwa wokuba yize nje, ingcindezi engaholela ekukhathaleni," kusho uNancy Talasz-Braun, umeluleki wempilo kanye nothisha we-yoga. Abanye bazizwa becindezelwe umsebenzi wabo, abaningi babenomuzwa wokuthi kufanele basebenze.
ukuphumula
Ukuvuselela izicubu zomzimba ngokuqhubekayo (PMR) ngokusho kuka-Edmund Jacobson: Izitho zomuntu ngamunye zomzimba ziyaxineka futhi zivuseleleke ngemuva kwesikhashana.
I-Autogenic Training: Indlela yokwelapha yokuzilibazisa esekwe udokotela wezengqondo waseJalimane uJohannes Heinrich Schultz.
Ukuzivocavoca okuphefumula njenge- "Square Breathing": Inhale imizuzwana emithathu, bamba umoya wakho, ukhiphe futhi ubambe futhi. Ngenqubo eyodwa umuntu ucabanga isikwele emoyeni.
I-Yoga iyimfundiso yefilosofi yamaNdiya ehlanganisa uchungechunge lokuzivocavoca ngokomzimba nangokomzimba. Kunezindlela ezahlukahlukene ezinjengeHatha Yoga noma i-Ashtanga Yoga.
Ukuxoxwa ngezinganekwane
USabine Fisch, intatheli yezokwelapha ezisebenzayo, usungule isu lokulwa nengcindezi: "Ngakha uhla lwezinto okufanele ngizenze isonto lonke njalo ngoMsombuluko futhi ngithatha kakhulu kakhulu nsuku zonke kangangokuba ngisho nezinto ezingalindelekile zilingana nazo. Okumangazayo, ukuthi kuvame ukusebenza, ukuze ngithole ukucindezelwa kaningi ngikukuhle, ngoba kukhulisa idrayivu yami. "
Uhlelo oluhle emhlabeni wanamuhla womsebenzi ofuna okuningi kithi. I-Multitasking ibukeka njengegama lomlingo lapha - kepha empeleni yini imbangela yalo? "Eqinisweni, asenzi izinto ezihlukile ngasikhathi sinye, kodwa esisodwa ngasikhathi," uDkt. UJürgen Sandkühler, iNhloko yeSikhungo Sokucwaninga Brain eYunivesithi Yezokwelapha yaseVienna. "Ubuchopho abukwazi ukwenza imisebenzi eminingi yokuqonda, leyo esiyisebenzisa ezingqondweni zethu. Okuyaziwa njenge-multitasking yilokho uSandkühler akubiza ngokuthi" ukuphindaphinda ":" Ingqondo yethu shintshela emuva naphambili phakathi kwemisebenzi ehlukene. "
Usosayensi wamakhompiyutha wase-US uGloria Mark uthole emzamweni wokuthi ukuqeda kanyekanye imisebenzi eminingi akusindisi isikhathi: Abasebenzi basehhovisi laseCalifornia baphazanyiswa ngokwesilinganiso njalo ngemizuzu eyishumi nanye, isikhathi ngasinye bedinga imizuzu ye-25 ukubuyela emsebenzini wabo wangempela. "Kungenxa yendlela engisingatha ngayo ukucindezela mina uqobo nokuthi ngingasebenza ngejubane lami yini," kusho uSandkühler. Ukwaneliseka kukaJobe ngezinga elikhulu kuhlobene nokuzinquma. "Ukucindezelwa kuvame ukuvela okuningi okuvela ezimfunweni ezikhiqizwayo ngokwedlulele kunokucindezela kwangaphandle," kunezela uDrexler wezengqondo. "Futhi ngokuntula umthwalo wokuzibambela mathupha." Kukaningi kuphela, okusolwa ngezinkinga zabo emsebenzini noma kumphathi lowo osenkingeni. "Akukona ukugwema ukucindezela, umbuzo ukuthi ungabhekana kanjani nazo."
Amathiphu womsebenzi wokungacindezeli
kusuka ku-Dr. Peter Hoffmann, Isazi sokusebenza kwengqondo kwe-AK Vienna)
Dala izakhiwo zomsebenzi ezicacile.
Dala uhlelo lansuku zonke nangesonto futhi ubuyekeze imiphumela ekugcineni kweviki.
Hlela izinto eziza kuqala.
Zibekele imisebenzi nezinhloso ezicacile.
Ungaphazanyiswa uma kungenzeka.
Funda ukwenqaba inhlonipho kodwa ngendlela ethile bese unamathela kuyo.
Cacisa ukutholakala kwakho esikhathini esisele nomqashi nozakwabo bese ubheka inkontileka yakho yokuqashwa, njengoba leli phuzu lilawulwa.
Zicabange ukuthi ufuna ukutholakala noma yinini, noma kuphi.
Uma umisa ukuthunyelwa kwakho kweposi ekuseni cishe ihora ngaphambi kokuphela komsebenzi, cisha ama-pop-ups (amawindi akhombisa ama-imeyili angenayo).
Ungazifaki ingcindezi yokuphendula noma imuphi imeyili noma umlayezo ngokushesha - indlela ephumelela kunazo zonke yokubamba omakhalekhukhwini ne-Intanethi ezimweni eziningi incike kithi ngokwethu.
Ishiswe yingcindezi
Kuyacaca ukuthi ukucindezelwa okungapheli kuyakugulisa. Lapho imithombo yamandla isiphelile, ukusebenza kahle nokugxilisa ingqondo kuyancipha. Ukucasuka, amaphupho amabi, izinkinga zokulala, izinkinga zesisu, kanye nomfutho wegazi ophakeme konke kungaba umphumela. Ngaphezu kwalokho, ukucindezela isikhathi eside kwenza buthaka amasosha omzimba futhi kungaholela ezifweni zenhliziyo, izifo zamaphaphu nobuhlungu emuva. Inani eliphakeme lesabekayo yi-burn-out syndrome, ethinta abantu abaningi ngokwengeziwe. Izici ezimbalwa zangaphandle zidlala indima lapha: isikhathi kanye nengcindezi yokusebenza, ukusilela kokukhethwa kokuklama okukodwa emsebenzini, ukwesaba ukulahlekelwa ngumsebenzi, isibopho esikhulu sokuholelwa kwabampofu nokuxhashazwa. Kepha izici ezithile zobuntu nazo zibonakala zithanda ukuthuthukiswa kwesifo esishisayo. Abathintekile kakhulu kwesinye isikhathi balingiswa abazinikele kakhulu futhi abazimisele kakhulu abazifaka ngaphansi kwengcindezi enkulu ukuze baphumelele, banesifiso sokufuna ukuphelela futhi bangathanda ukwenza konke ngokwabo. Ngisho nomsebenzi wezinsuku ezinengxenye ungaholela ekutheni ube nesifo sokudinwa, uma lokhu kuthathwa njengokucindezela ngokweqile. Ngakolunye uhlangothi, kunabantu abasebenza amahora we-60 aze afike emahoreni we-70 ngesonto ngaphansi kwengcindezi ephezulu ngaphandle kokuthola inkathazo. I-Burn-Out yenzeka kuphela lapho umkhawulo wokuzivumelanisa nezinselelo udluliswa unomphela futhi ukucushwa kokucindezelwa komuntu kuthinteka ngokungagcwele.
Ngo-Andreas B. wayengaphezu kobusuku "ujusi ngaphandle". "Ukudinwa kukhulu - njengasezimweni eziningi, sengazi - kusukela ekuzanyazanyiseni imithwalo yabasebenzi abaqeqeshiwe nabazimele," kusho umsolwa oneminyaka eyi-50. Indlela yakhe emuva yaholela ekwehlukaneni ngamabomu ngokuphumula okuningi, izikhathi zokudla nezikhathi zombhede kanye nokuzivocavoca okulinganiselayo. I-TV nomsakazo zacishwa. "Namuhla, ngibona ngokucacile ngokwengeziwe futhi ngizithole sisha kanye nemizwa yami."
ukudla
Ama-acid amaningi angahlanganisiwe enza amangqamuzana ezinzwa ukuthi atholakale: atholakala kumantongomane, ama-walnuts, uwoyela ongcolile, uwoyela wokudlwengula, uwoyela we-nati kanye nezinhlanzi zamanzi abandayo anjenge-herring, tuna nesalmon.
Amavithamini we-B - i-B1, i-B6 ne-B12 amavithamini - ayaziwa ngemiphumela yawo yokulwa nengcindezi, etholakala kwimvubelo, amagciwane kakolweni, izinkomo nesibindi senkonyane, ukwatapheya nobhanana. Amavithamini A, C no-E - ama-antioxidants avikela izinzwa nemithambo yegazi.
I-Magnesium iyiminerali ebalulekile yempilo yezinzwa nobuchopho, iqukethe ubhanana.
Ama-carbohydrate ayinkimbinkimbi esikhundleni sikashukela: Zitholakala ikakhulu kwimikhiqizo yokusanhlamvu ye-wholegrain, oats, amazambane, izigaxa ezinjengethanga noma ubhontshisi nezithelo nemifino eminingi.
Ukufunda ukuthi cha
UNancy Talasz-Braun, osebenzisana nokuqeqesha umzimba, uyazi ukuthi abantu abasengozini yokuphelelwa yisikhathi bavame ukuba nezimpawu zomzimba ezinjengobuhlungu basemuva kanye nasentanyeni kuphela lapho bephumula. "Abantu abaningi baphansi kwengcindezi yokuthi abasaziboni izinkinga zomzimba empilweni yansuku zonke." Njengoba izindlela zokuphumula kuzoba yimidlalo eminingi yethelevishini noma yekhompyutha. "Ngeluleka amaklayenti ami ukuthi athathe izivivinyo ezijwayelekile zokuphefumula esikhundleni salokho, nemizuzu emihlanu kuphela." Okungcono kakhulu nokuzivocavoca kwe-yoga yansuku zonke njengokubingelela kwelanga noma ukuzindla okujwayelekile. "Nsuku zonke imizuzu ye-20, esikhathini esingamasonto ambalwa, ingqondo mayiphumule." Wonke umuntu kumele azitholele ngokwakhe ukuthi yikuphi okuhle, ukuthi angaphinde afake kanjani amabhethri awo, kuchaza uchwepheshe wezengqondo no-Anneliese Fuchs. "Lokhu kungaba ukuhamba endalweni, ukuzindla noma ukuvakasha kwe-sauna." AbakwaFuchs baphawula ukuthi abantu abaningi, ngokwesaba ukulahlekelwa umsebenzi noma abangane, baphila impilo engabahambeli. "Ezinkulumweni zami, ngikucebisa ukuthi uyeke ukukhononda futhi esikhundleni salokho sukuma wenze okuthile. Noma yiluphi uhlobo lwesipiliyoni, noma olubi, lusilethela phambili - kufanele sifunde ukwenza amaphutha futhi kwesinye isikhathi ukusho ukuthi cha! ", Udokotela wezengqondo uyaqiniseka. "Ukuthi uzizwa ecindezelekile yini kuncike kakhulu esimweni sakho sengqondo ekusebenzeni, emaphutheni, ekuzibophezeleni nasegunyeni," kusho udokotela wezengqondo uDrexler. "Ungamelana nentela ngokuthuthukisa ukubekezelelana okwengeziwe wena kanye nabanye."
Photo / Video: Ugogo.
