Ingabe kunzima ukugxila? Ake sixoxe ngale nkinga (Ukugxila Kobunzima)

Ingabe uke uzithole uzulazula uye kwenye indawo lapho uqala ukusebenza kokuthile okubalulekile? Noma uzithola uthatha ifoni yakho bese uskrola ezinkundleni zokuxhumana ? Lokhu kungase kuzwakale kujwayelekile. Sonke sinenkinga yokugxila entweni eyodwa ngezinye izikhathi. Kodwa uma lokhu kwenzeka kuwe njalo, ungase uzibuze, "Kungani lokhu kwenzeka kimi?"

Kalula nje, izinto eziningi, njengemikhuba yethu yansuku zonke, zingathinta lokhu. Futhi ngezinye izikhathi, ngisho nenkinga yempilo ingaba yimbangela yalokhu. Ake sithole okwengeziwe ngalokhu.

Yiziphi izifo ezingathinta lokhu?

Ukungakwazi kwakho ukugxila ngezinye izikhathi kungaba uphawu lwesimo sempilo. Ake sibheke ukuthi siyini.

I-ADHD (Isifo Sokuntuleka Kokunaka Okungapheli)

Lokhu akuyona nje into ethinta izingane ezincane. Abantu abadala nabo bangathinteka yilesi simo. Izimpawu eziyinhloko ezibonakala kubantu abadala yilezi:

• Ubunzima bokugxila entweni eyodwa
• I-ESS ephuthumayo (ukwenza ngokuphamazela, ngaphandle kokucabanga)
• Ukushintshashintsha kwemizwa
• Ukungakwazi ukuphatha isikhathi

Ukukhathazeka

Ukukhathazeka njalo ngezinto ezingadingekile kuthatha amandla amaningi obuchopho bethu. Kuba nzima ukugxila kwezinye izinto. Esimweni esibizwa ngokuthi i-Generalized Anxiety Disorder , ungase ubone izimpawu ezifana nalezi:

• Ukukhathazeka okuqhubekayo nokungahlaliseki
• Ukwesaba ngaphandle kwesizathu
• Ukungakwazi ukwenza izinqumo

Ukucindezeleka

Lokhu kungaphezu nje kokuzizwa udangele. Kuyisifo sengqondo. Ukucindezeleka kuthinta ngqo ukusebenza kwezingxenye zobuchopho bethu ezilawula ukunaka, inkumbulo, kanye nokwenza izinqumo .

Eminye imithi

Eminye imithi oyithathayo ingashintsha nendlela amakhemikhali (ama-neurotransmitter) asebenza ngayo ebuchosheni bakho. Lokhu kungaphazamisa inkumbulo nokunaka. Isibonelo:

• Amaphilisi okulala
• Imithi yokwelapha ukungezwani komzimba
• Imithi yokungakwazi ukuzibamba umchamo
• Eminye imithi yokucindezeleka
• Umuthi wobuhlungu bemisipha

Izinkinga ze-thyroid

Ama-hormone akhiqizwa yi-thyroid gland entanyeni yethu abalulekile emisebenzini eminingi yomzimba, okuhlanganisa nokucabanga. Uma le gland ikhiqiza i-hormone encane kakhulu noma eningi kakhulu, ungase ukuthole kunzima ukugxila entweni eyodwa.

Kufanele ubonane nini nodokotela?

Uma ukungakwazi kwakho ukugxilisa ingqondo kuthinta kakhulu impilo yakho yansuku zonke, umsebenzi, noma imfundo, qiniseka ukuthi ubona udokotela wakho. Isibonelo, uma uzizwa sengathi uphuthelwa umsebenzi noma isikole/inyuvesi, ungakushayi indiva lokho.

Futhi, uma unenkinga yokugxilisa ingqondo kanye nezimpawu ezilandelayo, funa iseluleko sezokwelapha ngokushesha.

• Uma uzizwa udabukile njalo, uphelelwe yithemba, noma unecala
• Izinguquko ezindleleni zokulala (isb., ukungakwazi ukulala noma ukulala ngokweqile)
• Uma ubulokhu ubhekene nokukhathazeka noma ukwesaba izinyanga eziningi okuthinta impilo yakho yansuku zonke
• Uma uzizwa ukhathele ngaso sonke isikhathi ngaphandle kwesizathu
• Isikhumba esomile, ukuqunjelwa, ukuvuvukala kobuso kanye/noma ukusha
• Ukwehlisa isisindo ngokungahlosiwe, ukungakwazi ukulala, kanye nokungabekezelelani nokushisa

Akuzona izifo kuphela, lezi zinto zingathinta futhi

Ngezinye izikhathi imbangela akuyona ukugula ngokwako. Ezinye izinto endleleni yethu yokuphila nazo zingabangela ukuntuleka kokugxila.

Ukucindezeleka

Ochwepheshe bathi uma ungaphansi kokucindezeleka okukhulu, ingxenye yobuchopho bethu ebangela ukusinda iba yinto ebaluleke kakhulu. Lokhu kunciphisa amandla atholakala kwezinye izingxenye zobuchopho ezilawula izinto ezifana nokucabanga nokunaka. Cabanga ukuthi ukucindezeleka kokuhlolwa kungakwenza kanjani ukhohlwe lokho okufundela kona.

Indlala

Njengophethiloli wemoto, ubuchopho bethu budinga uphethiloli ukuze busebenze. Uma amazinga kashukela egazini lakho ehla, ubuchopho bakho abutholi amandla obuwadingayo. Kunzima ukugxila.

Ukwenza imisebenzi eminingi

Nakuba kungase kubonakale kusindisa isikhathi ukusebenza embikweni, ukuphendula i-imeyili, noma ngisho nokulalela ucingo lwengqungquthela, empeleni kuwukuchitha isikhathi. Ubuchopho bethu buklanyelwe ukwenza into eyodwa ngesikhathi. Ucwaningo lukhombisile ukuthi ukushintsha njalo umsebenzi kusuka komunye kuya komunye kunciphisa ukusebenza kahle kwethu futhi kwandisa amathuba okwenza amaphutha.

Ukungalali kahle

Kunzima ukuhlala ugxile uma ukhathele, akunjalo? Isizathu siwukuthi uma silele, amangqamuzana ethu obuchopho ayashaja futhi azilungise. Uma singalali ngokwanele, lawo maseli awasebenzi kahle. Ucwaningo luye lwabonisa ukuthi ngisho nobusuku obubodwa bokulala kabi kungenza kube nzima ukugxila nokugwema iziphazamiso.

Ukudla okunoshukela omningi namafutha amaningi

Uma sidla ukudla okunoshukela omningi, amazinga ethu kashukela egazini akhuphuka ngokuzumayo bese ehla futhi. Lokhu kusenza sizizwe sikhathele. Futhi, ukudla okunoshukela omningi okungenampilo kungabangela ukuvuvukala okuthinta ubuchopho.

Yini ongayenza ukuze wandise ukugxila kwakho?

Zama ukwenza lezi zinguquko ukuze uqinise ukugxila kwakho.

• Isikhathi Sokuvimba: Ingabe unomsebenzi omningi okufanele uwenze? Bese ubeka eceleni isikhathi esithile somsebenzi ngamunye. Isibonelo, beka eceleni isigamu sehora ekuseni nantambama ukuze uhlole i-imeyili futhi uphendule izingcingo. Lokhu kuzokuvimbela ukuthi ugxume phakathi kwemisebenzi.
• Ukuzivocavoca njalo: Ukuzivocavoca kungakusiza ukunciphisa ukucindezeleka, ulale kangcono, futhi uzizwe ungcono. Kuphinde kukhuthaze ukukhula kwamangqamuzana amasha obuchopho. Ekugcineni, lokhu kungalola amakhono akho okucabanga.
• Ukudla okuhle: Yidla ukudla okucebile nge-fiber, amafutha angagcwalisiwe, kanye namaprotheni angenamafutha ukuze ugweme indlala futhi ugcine amazinga kashukela egazini ezinzile. Faka izithelo nemifino ehlukahlukene ekudleni kwakho. Zinikeza izakhamzimba ezifana namavithamini B, C, kanye no-E, ezibalulekile ekusebenzeni kobuchopho, kanye ne-magnesium.
• Nciphisa iziphazamiso: Uma udinga ukugxila, zama ukuthola indawo ethule. Susa iziphazamiso. Cima i-TV, umsakazo, kanye nezaziso zokuthula efonini yakho.

Kuyini i-Short Attention Span?

Kalula nje, isikhathi ongagxila kuso into eyodwa uze udinge ikhefu noma uphazamiseke. Nakuba wonke umuntu enezikhathi zokuphazamiseka, umuntu onalesi simo angase abe nobunzima bokugxila emsebenzini noma engxoxweni.