Ngaba kunzima ukugxila? Makhe sithethe ngale ngxaki (Ukugxila kwiNgxaki)

Ngaba ukhe uzive uzulazula uye kwenye indawo xa uqala ukusebenza kwinto ebalulekileyo? Okanye uzifumana uthatha ifowuni yakho ujonge kwi -social media ? Oku kunokuvakala kuqhelekile. Sonke sinengxaki yokugxila kwinto enye ngamanye amaxesha. Kodwa ukuba oku kuyenzeka kuwe rhoqo, usenokuba uzibuza, "Kutheni oku kusenzeka kum?"

Ngamafutshane, izinto ezininzi, njengemikhwa yethu yemihla ngemihla, zinokuchaphazela oku. Kwaye ngamanye amaxesha, nengxaki yempilo inokuba sisizathu sale nto. Masifumane okungakumbi ngale nto.

Zeziphi izifo ezinokuchaphazela oku?

Ukungakwazi ukugxininisa ingqalelo yakho kwinto enye ngamanye amaxesha kunokuba luphawu lwengxaki yempilo. Makhe sijonge ukuba yintoni na.

I-ADHD (Ingxaki Yokungakwazi Ukuqwalasela Izinto Ezininzi)

Oku akupheleli nje ekuchaphazeleni abantwana abancinci. Abantu abadala nabo banokuchaphazeleka yile meko. Iimpawu eziphambili ezibonwa kubantu abadala zezi:

• Ubunzima bokugxila kwinto enye
• I-ESS engxamisekileyo (ukwenza ngokungxama, ngaphandle kokucinga)
• Ukuhamba kweemvakalelo
• Ukungakwazi ukulawula ixesha

Ixhala

Ukuhlala uxhalabile ngezinto ezingeyomfuneko kudla amandla engqondo yethu amaninzi. Kuba nzima ukugxila kwezinye izinto. Kwimeko ebizwa ngokuba yiGeneralized Anxiety Disorder , ungabona iimpawu ezifana nezi:

• Ixhala elihlala lihleli kunye nokungazoli
• Uloyiko olungenasizathu
• Ukungakwazi ukwenza izigqibo

Uxinzelelo

Oku kungaphezulu nje kokuva ubuhlungu. Sisifo sengqondo. Ukudakumba kuchaphazela ngqo ukusebenza kwamalungu engqondo yethu alawula ingqalelo, inkumbulo, kunye nokwenza izigqibo .

Amanye amayeza

Amanye amayeza owasebenzisayo anokutshintsha indlela esebenza ngayo iikhemikhali (ii-neurotransmitters) engqondweni yakho. Oku kunokuphazamisa inkumbulo kunye nengqalelo. Umzekelo:

• Iipilisi zokulala
• Amayeza okunyanga ii-aleji
• Amayeza okungakwazi ukuzibamba umchamo
• Amanye amayeza okudakumba
• Amayeza eentlungu zemisipha

Iingxaki ze-thyroid

Iihormone eziveliswa yi-thyroid gland entanyeni yethu zibalulekile kwimisebenzi emininzi yomzimba, kuquka nokucinga. Ukuba le gland ivelisa i-hormone encinci kakhulu okanye eninzi kakhulu, unokufumana kunzima ukujolisa ingqalelo yakho kwinto enye.

Ufanele uye nini kugqirha?

Ukuba ukungakwazi kwakho ukugxila kuchaphazela kakhulu ubomi bakho bemihla ngemihla, umsebenzi, okanye imfundo, ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho. Umzekelo, ukuba uziva ngathi uphoswa ngumsebenzi okanye isikolo/iyunivesithi, musa ukuyityeshela loo nto.

Kwakhona, ukuba unengxaki yokuzikisa ingqondo kunye neempawu ezilandelayo, funa ingcebiso kagqirha ngokukhawuleza.

• Ukuba uziva udandathekile, uphelelwe lithemba, okanye unetyala
• Utshintsho kwiindlela zokulala (umz., ukungalali okanye ukulala kakhulu)
• Ukuba ubusoloko ujongene nexhala okanye uloyiko kangangeenyanga oluchaphazela ubomi bakho bemihla ngemihla
• Ukuba uziva udiniwe ngalo lonke ixesha ngaphandle kwesizathu
• Ulusu olomileyo, ukuqhina, ukudumba kobuso kunye/okanye ukurhawuzelela
• Ukunciphisa umzimba ngengozi, ukungalali, kunye nokunganyamezelani nobushushu

Ayizizo izifo kuphela, ezi zinto zinokuchaphazela

Ngamanye amaxesha imbangela ayikokugula ngokwako. Ezinye izinto kwindlela esiphila ngayo zinokubangela ukungagxili kakuhle.

Uxinzelelo

Iingcali zithi xa uphantsi koxinzelelo olukhulu, inxalenye yengqondo yethu enoxanduva lokusinda iba yeyona nto iphambili. Oku kunciphisa amandla afumanekayo kwezinye iindawo zengqondo ezilawula izinto ezifana nokucinga kunye nengqalelo. Khawucinge ngendlela uxinzelelo lokuba novavanyo olunokukwenza ulibale ngayo into oyifundelayo.

Indlala

Njengepetroli yemoto, ubuchopho bethu bufuna ipetroli ukuze busebenze. Xa amanqanaba eswekile egazini lakho ehla, ingqondo yakho ayifumani amandla ewadingayo. Kunzima ukugxila.

Ukwenza imisebenzi emininzi ngaxeshanye

Nangona kunokubonakala ngathi kuyonga ixesha ukusebenza kwingxelo, ukuphendula i-imeyile, okanye nokumamela umnxeba wengqungquthela, eneneni kukuchitha ixesha. Iingqondo zethu zenzelwe ukwenza into enye ngexesha. Uphando lubonise ukuba ukutshintsha rhoqo ukusuka komnye umsebenzi ukuya komnye kunciphisa ukusebenza kwethu kakuhle kwaye kwandisa amathuba okwenza iimpazamo.

Ukungalali ngokwaneleyo

Kunzima ukuhlala ugxile xa udiniwe, akunjalo? Isizathu kukuba xa silele, iiseli zethu zengqondo ziyazivuselela kwaye zizilungise. Ukuba asilali ngokwaneleyo, ezo seli azisebenzi kakuhle. Izifundo zibonise ukuba nokuba ubusuku obunye bokulala kakubi kunokwenza kube nzima ukugxila nokuphepha ukuphazamiseka.

Ukutya okuneswekile eninzi namafutha

Xa sitya ukutya okuneswekile eninzi, amanqanaba eswekile egazini lethu anyuka ngequbuliso aze aphinde ehle. Oku kusenza sizive sidiniwe. Kwakhona, ukutya okunamafutha agcweleyo angaphiliyo kunokubangela ukudumba okuchaphazela ingqondo.

Yintoni onokuyenza ukuze wandise ingqwalasela yakho?

Zama ukwenza olu tshintsho ukuze uqinise ingqwalasela yakho.

• Ixesha Lokuvala: Ngaba unomsebenzi omninzi ekufuneka uwenze? Emva koko bekela bucala ixesha elithile lomsebenzi ngamnye. Umzekelo, bekela bucala isiqingatha seyure kusasa nasemva kwemini ukuze ujonge ii-imeyile kwaye uphendule iifowuni. Oku kuya kukuthintela ukuba ungatsibi phakathi kwemisebenzi.
• Ukuzilolonga rhoqo: Ukuzilolonga kunokukunceda ukunciphisa uxinzelelo, ulale ngcono, kwaye uzive ngcono. Kukwakhuthaza ukukhula kweeseli ezintsha zengqondo. Ekugqibeleni, oku kunokunceda ekuphuculeni izakhono zakho zokucinga.
• Ukutya okulungileyo: Yitya ukutya okutyebileyo kwi-fiber, amafutha angagalelwanga, kunye neproteni engenamafutha ukuze uthintele indlala kwaye ugcine amanqanaba eswekile egazini ezinzile. Faka iintlobo ngeentlobo zeziqhamo kunye nemifuno ekutyeni kwakho. Zibonelela ngezondlo ezifana neevithamini B, C, kunye no-E, ezibalulekileyo ekusebenzeni kwengqondo, kunye ne-magnesium.
• Nciphisa iziphazamiso: Xa ufuna ukugxila, zama ukufumana indawo ezolileyo. Susa iziphazamiso. Cima iTV, unomathotholo, kunye nezaziso zokuthula kwifowuni yakho.

Yintoni i-Short Attention Span?

Ngamafutshane, lixesha onokugxila kulo kwinto enye ude ufune ikhefu okanye uphazamiseke. Nangona wonke umntu enamaxesha okuphazamiseka, umntu onesi sifo unokuba nobunzima bokugxila kumsebenzi okanye kwincoko.