Yenza Izinto Zenzeke Ngaphandle Kokukwenza Oku
Xa uhlala ne- fibromyalgia (i-FMS) kunye nesifo esingapheliyo sisifo ( ME / CFS ), ukuhamba phambili kukubalulekileyo ekulawuleni iimpawu zakho. Ngomdla oxakekileyo uninzi lwethu lukhokelela, kulula ukutsho kunokuba wenze! Sekunjalo, nangomgudu othile, unokufunda ukuhamba ngesiqu. Kwaye uya kuvuya ukuba wenza.
Kutheni iPacing ebalulekileyo?
I-FMS kunye ne-ME / CFS inokutshabalalisa amandla akho. Xa amandla akho aphantsi, yonke into oyenzayo ithatha ipesenti enkulu yephela.
Njengoko mhlawumbi uye wafunda ngendlela enzima, xa uyigqithisa, uhlawula intengo ephezulu kwiimpawu eziphakamileyo.
Uninzi lwethu luziphosa kwiintsuku ezilungileyo, sizama ukufumana yonke into esingenakuyenza ngayo lonke ixesha. Ngolunye usuku, siya kwenza ezininzi iimpahla zokuhlamba iimpahla, sihlambulule ikhitshi, silimale umyezo, size siye kwivenkile. Xa iimpawu ziqala ukukhaba, ezinye zethu ziba nzima, sizive ngathi sifanele senze yonke into ngaphambi kokuba sibuhlungu kakhulu ukuqhubeka.
Kodwa into eyenzayo kuphela yenze kube nzima. Luhle luni olunye usuku oluvelisayo xa lukhokelela emithathu (okanye elishumi) embhedeni? Emva kokuba uqaphele ukuba umjikelo we-push-crash awusebenzi, ushiywe ukubuza, "Ndingenza njani izinto ngaphandle kokuba ndiziphathe kakubi?"
Impendulo ihamba phambili. Kuthatha isenzo, kodwa emva kwexesha, kuba yinto yesibini.
Ndizibuyisa Njani?
Izicwangciso ezininzi zokuhamba ziyakunceda uphile bhetele ngeemeko zakho.
Ziquka:
- Ukwazi umzimba wakho
- Ixesha elifutshane lomsebenzi
- Ukuphumla okuhleliweyo
- Imizila
- Phambili
- Ukutshintsha imisebenzi
Musa ukuziva ukuba ufuna ukuwasebenzisa konke-ukuzama kwaye ubone oko kukusebenzayo. Ngaphantsi kuhlolisiso olucwangcisekileyo kwisicwangciso ngasinye.
Ukwazi IQumrhu Lakho
Ukuze uphumelele ekuhambeni, kufuneka uqaphele umzimba wakho kwaye wazi imida yakho.
Inokukunceda ukugcina iphepha lokubhala okanye uphawu lweempawu . Injongo yakho ukuphendula le mibuzo:
- Ngomsebenzi omncinci ndingabamba ngawo ngosuku (okanye ngelinye ilanga)?
- Ndingazibhokoxa ngaphantsi kwimihla (okanye ngelinye ilanga)?
- Ziziphi izinto ezindichaphazela kakhulu?
- Ngeliphi ixesha lemini ngaba ndinamandla amaninzi?
- Ziziphi iimpawu "izibonakaliso zokuqala zokulumkisa" ukuba ndiye ndafikelela kumda wam?
Emva kokuba uyazi le mpendulo, ulungele ukusebenzisa izixhobo zokuhamba ngokubhekiselele kubomi bakho.
Ixesha elifutshane lemisebenzi
Sincinci, kungekhona abagijimi beemarathon. Ukuba unomsebenzi omkhulu, ungazami ukulima ixesha elide. Sebenzela ixesha elifutshane, ukuphumla ixesha elithile, bese usebenzela elinye ixesha elifutshane.
Ubungakanani bexesha osebenzayo kunye nokuphumla kuxhomekeke kwisikhundla sakho somsebenzi. Qala ngexesha elifutshane kunokuba ucinga ukuba unako ukuyisebenzisa, kwaye uphumle okungenani imizuzu eyi-15 phakathi kwayo. Beka iwashi ukuze ungabanjwa kulo kwaye uhambe ixesha elide. Bona indlela oziva ngayo emva kweentsuku ezimbalwa, ulungelelanise amaxesha uze ufumane ibhalansi elungileyo.
Ukuphumla okuhleliweyo
Amaxesha okuphumla ahleliwe angaphezu kwekhefu elifutshane othabathe phakathi kokuqhuma komsebenzi. Endaweni yoko, ixesha liyakhelwe kwixesha lakho xa ungathatha i-nap okanye ufumane ukuphumla kwangempela. Kwakhona, ubude bexesha yinto ofuna ukuyichazela yona.
Ukulala phantsi isiqingatha seyure kunokukunika amandla, okanye unokufuna i-hora yeeyure ezimbini.
Ixesha lakho lokuphumla elihleliweyo akusixesha lokujonga i-imeyile, ukuhlawula iindleko, ukufunda okanye ukwenza uluhlu lwakho lokutya. Ingqondo yakho idinga ukuphumla njengomzimba wakho. Zama ukulala, ukulala ngokucokisekileyo, ukucamngca okanye ukuthatha ibhafu elitshisayo.
Imizila
Imizila ingakusindisa, ingakumbi ukuba unengqondo eninzi . Ukuba uzimisele kwaye unamathele kwisimiso kangangoko kunokwenzeka, kunceda ukuthintela iingxaki ezifana nokudonsa ukhula rhoqo kusasa uze uqaphele ukuba kufuneka uhambe kwindawo yokuthenga.
Umqobo omkhulu kwiindlela eziqhelekileyo kukuba iimeko zethu aziqinisekanga.
Asinakukwazi ukuba siza kuba neentsuku ezimbi okanye xa usuku olungileyo luya kuthatha ixesha elibi ngaphandle kwesilumkiso.
Ukujongana nokungaqiniseki, yakha ngokuguquguqukayo. Khangela amandla akho aphakathi kunye neshedyuli nganye ngosuku ngokusekelwe kulo. Ukuba ugqiba kwaye usenamandla, unokusebenza phambili. Xa unemihla engaphantsi kweentsuku, gxuma kwixesha leentsuku eziliqela, ubeka phambili phambili ukunyamekela izinto ezibalulekileyo kuqala.
Phambili
Izinto ezibalulekileyo zibalulekile ekuhambeni. Zama ukuba nomfanekiso ocacileyo wento ekumele yenziwe ngokusemthethweni ngosuku, kwaye ugxininise amandla akho apho. Ukuba izinto ezingabalulekanga zimele zilinde ngenxa yoko, yileyondlela.
Ukuba uziva uvakalelwa ngathi izinto ezininzi kufuneka zenziwe ngosuku olulodwa, yenza uludwe uze uphule uluhlu lwakho kwiindawo ezintathu: iimfuno, iimfuno kunye neemfuno.
"Iimfuno" zibaluleke kakhulu, kufuneka zenziwe-ngoku-ngoku-okanye-ziza kuba ziphumo.
"Ufuna" izinto onokuthanda ukuzenza Ukuba unamandla.
"Iimfuno" zizinto ozivelayo ukuba ufanele uyenze ukukholisa omnye umntu okanye ngenxa yokuba abanye abantu bazakwenza (njengokuthi, "Ndifanele ndipheke isidlo esikhulu, esicacileyo ngeCawa, kuba umama wam soloko eyenza.")
Qaphela "iimfuno" zakho kuqala, uze uqhubeke "kwiimfuno" (kwakhona, Ukuba unamandla). Ukuba awukwazi ukufikelela "kwiimfuno," makube njalo.
"Amagosa" anokuba ngumthombo omkhulu wecala, ngenxa yokuba ungayenzi, unokukhubaza okanye udumise umntu. Ukunxibelelana kakuhle malunga nokunciphisa kwesifo sakho kunokukunceda ngoku ngokulungisa ezinye izinto abantu abakulindeleyo malunga noko unako ukukwenza.
Ungadinga ukufundisa abantu ebomini bakho ngokugula kwakho. Nazi ezinye iinqununu zokukunceda:
Ukuguqula imisebenzi
Esikhundleni sokwenza into enye ixesha elide, zama ukutshintsha uhlobo lomsebenzi rhoqo. Ukuba wenza umsebenzi omnye wokwenza ixesha elide kakhulu, unokukhupha izihlunu ozenzayo, oku kunokukhokelela ekubuhlungu kunye nokukhathala. Oku kuya kwimisebenzi yomzimba kunye yengqondo.
Umzekelo, tshela kufuneka uhlambe izitya, uhlambe iimpahla zokuhlamba, uhlawule iimali kwaye ubuyisele i-imeyile. Musa ukuyenza ngaloo myalelo! Endaweni yoko, hlamba izitya, uhlawule iindleko, phinda uhlamba, uze usebenze nge-imeyile. Ngokutshintshela imisebenzi yomzimba kunye yengqondo, unikeza ingqondo yakho kunye nezihlunu zabo bonke abayidingayo. (Kwaye ungakulibali ukuba ungadinga ixesha lokuphumla phakathi komsebenzi ngamnye.)
Yindlela Yokuhamba-phambili!
I-Pacing ithatha inzame kunye nokuziqeqesha. Emva kokuba ubona umehluko onokuwenza, kunjalo, uzakufumana ukuba kulula ukuhamba ngokwakho kunokujongana nemiphumo yokungenzi.