Ngaba uhlala uhlehlisa izinto ezifana nokwenza idinga nogqirha, ukucoca indlu, ukuqala umsebenzi othile, okanye ukufaka irhafu yakho? Lo mkhwa wokuhlehlisa into ekufuneka yenziwe ubizwa ngokuba kukuhlehlisa izinto . Enyanisweni, sonke siyakwenza ngamanye amaxesha. Kodwa ukuba unengxaki yokwenza yonke into yonke imihla, kunokubakho isizathu esikhulu emva koko. Makhe sijonge ukuba kutheni uchitha ixesha lakho. Nje ukuba usifumene isizathu, ungacinga ngeendlela zokusebenzisa ixesha lakho kakuhle.
Ngaba uxinezelekile? (Uxinezeleko)
Xa kufuneka wenze into ongafuni kuyenza, kuvakala ngathi kuxinzelelo olukhulu nomthwalo, akunjalo? Ngoko ke ukuyirhoxisa loo msebenzi ungawufuniyo kukunika isiqabu esincinci, sexeshana. Kodwa ingxaki kukuba, ekugqibeleni, kufuneka ukwenze nangona kunjalo. Emva koko ungaziva unetyala kwaye unomsindo. Oku kwandisa uxinzelelo lwakho nangakumbi.
Ngamafutshane, ukulibazisa sisicwangciso sexeshana esisisebenzisayo ukunciphisa uxinzelelo, kodwa ekuhambeni kwexesha, kuyandisa uxinzelelo.
Ukuba olu xinzelelo lugqithisile, lunokuchaphazela ezinye iindawo zobomi bakho. Makhe sibone ukuba zeziphi ezo zinto.
| Ezinye iimpawu zoxinzelelo oluphezulu | |
|---|---|
| Iingxaki zokungalali | Ndiyajikajika ebusuku, ndingakwazi ukulala. |
| Iingcinga zomdyarho | Andikwazi ukugcina ingqondo yam ikwindawo enye, kwaye iingcinga zihlala zindifikela ngento emva kwenye. |
| Ukungabikho kwamandla okanye ubunzima bokugxila | Ndivakalelwa kukuba andikwazi ukugxila kwinto ethile kwaye ndihlala ndidiniwe. |
| Intloko ebuhlungu okanye ukuqina kwemisipha | Intlungu yenzeka kwiindawo ezifana namagxa, intamo, kunye nentloko. |
Ukuba unale meko, ungayilawula indlela ovakalelwa ngayo ngokwenza umthambo, ukunciphisa utywala kunye ne-caffeine, kunye nokulala ngokwaneleyo . Kubalulekile ukuthetha ngeemvakalelo zakho nomhlobo okanye umcebisi othembekileyo.
Ngaba oku kungaba yimeko ye-ADHD?
I-ADHD (i-Attention-deficit hyperactivity disorder) yimeko echaphazela indlela umntu aziphethe ngayo. Abantu abanale meko banengxaki yokwenza izigqibo nokugqiba imisebenzi ngexesha. Abanye abantu baphazanyiswa lula zizinto ezibangqongileyo. Abanye banengxaki yokuceba imisebenzi, okanye bayacaphuka baze bayeke imisebenzi nokuba zizinto ezincinci.
Nazi ezinye iimpawu ze -ADHD :
- Ukuphupha emini: Ukulahleka rhoqo kwamanye amazwe ngelixa usebenza.
- Ukulibala okanye ukulahlekelwa zizinto: Uhlala ulahlekelwa zizinto ezifana nezitshixo zakho, ibhegi yempahla, kunye nefowuni.
- Ukwenza iimpazamo ngokungakhathali okanye ukuthatha iingozi eziyingozi: Ukwenza izinto ngaphandle kokucinga uze ungene engxakini.
- Ukungazoli: Ukuhlala ushukuma kwaye uhambahamba.
Ukuba unale mpawu, kungcono ukuthetha nogqirha wakho. Ukongeza kumayeza , unyango lokuqonda nokuziphatha, olunceda ekuchongeni nasekutshintsheni iindlela zokucinga ezingalunganga, lunokunceda abantu abaninzi ukuba balawule ixesha labo.
Ngaba uhlala udiniwe?
Amandla akho okuzimisela akasoloko efana. Achaphazeleka zizinto ezininzi, kuquka nokulala kwakho. Ukuba ulala ngaphantsi kweeyure ezi-6 ngobusuku, kunzima kakhulu ukuba ingqondo yakho igxile kumsebenzi othile ngaphandle kokuphazanyiswa zizinto zangaphandle.
Nazi ezinye iimpawu zokuba udinga ukulala okungakumbi:
- Ukulala ubukele iTV okanye ufunda incwadi.
- Ukucaphuka ngezinto ezincinci (Ukucaphuka).
- Ukulala ngakumbi ngeempelaveki.
- Ubunzima bokuvuka kusasa.
Lala kakuhle ebusuku, ulale uze uvuke ngexesha elifanayo yonke imihla . Kuphephe ukutshaya. Kwakhona, kuphephe utywala, i-caffeine, nokutya okuneziqholo iiyure ezimbalwa ngaphambi kokulala. Ezi zinto zinokukuphazamisa ubuthongo bakho.
Ngaba unayo ixhala? (Ixhala)
Ukuba unexhala, ingqondo yakho isabela kakhulu kwiimvakalelo ezimbi. Oku kuthetha ukuba ulindele ukuba kwenzeke okubi kakhulu, nokuba akukho sizathu sokoyika. Abanye abantu baxhalabela kakhulu usapho, impilo, imali, okanye umsebenzi kangangokuba abakwazi nokusebenza ngokuqhelekileyo.
| Ezinye iimpawu ezinokunxulunyaniswa noxinzelelo | |
|---|---|
| Uxinzelelo lwemisipha | Izihlunu emzimbeni zihlala ziqinile kwaye zivakala zibuhlungu. |
| Ukudinwa rhoqo | Ukuziva udiniwe ngalo lonke ixesha ngaphandle kwesizathu. |
| Iingxaki zokulala | Ukungalali okanye ukuvuka rhoqo ebuthongweni. |
| Ukucaphuka ngaphandle kwesizathu (Ukucaphuka) | Ukungabi namonde nokucaphuka ngokukhawuleza ngezinto ezincinci. |
Ukuze ulawule ixhala, thatha umoya ophantsi nocothayo izihlandlo ezili-10. Okanye thatha indawo yengcinga engalunganga ngeyakhayo. Ukulala ngokwaneleyo, ukuzilolonga, nokutya ngexesha nako kubalulekile. Ukubhala phantsi idayari kunokukunceda uqonde ukuba ixhala lakho liphezulu kangakanani na. Abanye abantu bafuna amayeza okanye unyango lokuthetha ukunceda ukulawula le meko.
Ngaba oku kungaba kukudandatheka?
Uxinzelelo lutshintsho kwikhemikhali yakho yengqondo . Lunokukwenza ungabi namdla kwimisebenzi obukade uyonwabela. Lunokukwenza uzive ungenakunceda kwaye uzigxeka. Lunokubangela ukuba abanye abantu "bayeke ukusebenza" ngokupheleleyo.
Kubalulekile: Ukuba unengcinga zokuzilimaza okanye zokuzilimaza abanye, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko.Okanye uthethe nomntu omthembayo. Akukaze kube kudala ukucela uncedo.
Ezinye iimpawu zokudakumba ziquka:
- Ukuziva usizi olungapheliyo.
- Ukulahlekelwa ngumdla wokutya nokunciphisa umzimba, okanye ukutya kakhulu nokunyuka kobunzima bomzimba.
- Ukungazoli okanye ukucaphuka rhoqo.
- Iingcinga zokuzibulala okanye zokufa.
Ukuba unayo nayiphi na kwezi mpawu, thetha nogqirha okanye nomcebisi. Abantu abaninzi bafumana isiqabu ngamayeza okudambisa uxinzelelo.
Okanye ngaba le yimeko ye-OCD?
Ukuba unesifo sokungakhathali (OCD) , ingqondo yakho ayinakukwazi ukubona ukuba wenza into elungileyo na. Endaweni yoko, uhlala uvakalelwa kukuba into oyenzayo "ayilunganga nje." Endaweni yokugqibezela umsebenzi, abantu abane-OCD babambeka kwingxaki, befuna isisombululo "esifanelekileyo".
Ezinye iimpawu ze-OCD:
- Iingcinga okanye imifanekiso engafunekiyo efika engqondweni.
- Ndiziva ndingakwazi ukuyeka ezo ngcinga.
- Amasiko anjengokuhlamba izandla.
- Chitha ubuncinane iyure ngosuku kwezi ngcinga kunye nemikhwa.
Amayeza okulwa nokuxhalaba okanye amayeza okudakumba adla ngokuba luncedo kwiimpawu ze-OCD, kwaye abantu abaninzi bafunda nokujongana kancinci kancinci noloyiko lwabo ngonyango lokuziphatha.
Ngoko ke, senza ntoni?
Okokuqala, thetha inyaniso kuwe ngokwakho malunga nokuba yintoni ebangela ukuba uhlehlise izinto. Emva koko, cinga ngeendlela ezinokwenzeka zokoyisa loo mqobo.
Ukuba ucinga ukuba ubambeke ngenxa yengxaki enkulu yempilo, qiniseka ukuba ubona ugqirha wakho ukuze akuxilonge kakuhle aze akunyange.
Kodwa ukuba ingxaki yakho kukuchitha ixesha, yahlulahlula imisebenzi emikhulu ibe ziinxalenye ezincinci nezilawulekayo . Ungazibekela ixesha elifutshane lokuyigqiba ngexesha. Abanye abantu bakufumanisa kuluncedo ukuzinika imivuzo emincinci xa besenza inkqubela kumsebenzi othile.
Eyona nto ibalulekileyo kukuzixolela xa uzifumana uchitha ixesha, ungenazintloni okanye unomsindo. Ukuba unobubele kuwe, amathuba okuba ungaphindi ulibazise.
Umyalezo Wokuya Ekhaya
- Ukulibazisa yinto esiyenzayo sonke ngamanye amaxesha, kodwa ukuba kuyaqhubeka nokuchaphazela ubomi bakho, kusenokubakho isizathu soko.
- Iimeko zempilo ezifana noxinzelelo, i-ADHD, ukudakumba, kunye noxinzelelo zinokubangela ukulibaziseka.
- Ukuba unamathandabuzo malunga nemeko efana nale, eyona nto ingcono onokuyenza kukwenzaUkuthetha nogqirha wakho.
- Yahlula imisebenzi emikhulu ibe ziinxalenye ezilawulekayo. Kwaye uzinike umvuzo omncinci xa ugqibile umsebenzi.
- Endaweni yokuzibeka ityala xa kukho into engahambi kakuhle, zixolele. Oku kuya kukunika amandla okuqhubela phambili.
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