Ixesha elixakekileyo lokuxhalabisa kunye neendlela zokuphucula ziyakunciphisa ukulahla
Abantu abaninzi abanesifo sokulahla banesixhala esisodwa : "Andikwazi ukucima ingqondo yam ebusuku." Ngobusuku bobusuku, xa ubuthongo sisisifiso esilula, ingqondo ibonakala ikhupha kwaye ikhuthaza ukuvuka kwabanye. Yintoni ebangela ukuba iingcamango zokugijima ebusuku kwaye oku kunokukhupha njani? Funda ngeendlela zokuzincama kwengqondo yakho, indlela yokunciphisa iingcamango zokugijima, ukunciphisa imiphumo yoxinzelelo okanye ukuxhalabisa, uze uphinde ulale kwaye ulungele ukulala nokungakwazi ukuphucula ukuphucula.
Iingxaki zoMdlalo weMijaho kunye nokuNqabana
Ukungazinzanga kungenzeka kunoma ubani, kunikwe iimeko ezifanelekileyo. Ngokukodwa ngexesha loxinzelelo okanye uxhalaba, ubunzima bokuwa okanye ukulala ubonakala. Ubuthongo buba ngcono xa izixinzelelo kunye nokukhathazeka kungekudala. Ezi nkxalabo ziyasebenza kwaye zenze kube nzima ukulala. Oku kungabonakala ngathi yinto engaphaya kokulawula kwakho, kodwa ayikho.
Okokuqala, qonda ukuba iingcamango zokugijima zingabonakalisa ngeendlela ezahlukeneyo. Abanye abantu bachaza njengemifanekiso ye-movie edlala engqondweni yabo ebusuku, imifanekiso idla ngokukhawuleza ekugqibeleni xa behlala bevukile amehlo abo avaliwe. Ngamanye amaxesha kunamava njengenxalenye yokuhluthwa.
Ukuze uqonde ukuhluthwa, cinga inkomo ehamba ngokukhawuleza kwaye iqhubeka iphosa i-cud: ukutya kuhlaziywa kwisisu sayo ukuze kuphinde kuhlaziywe kwaye kugonywe. Xa kungenakuqwalaselwa kakuhle, iyakhupha kwakhona.
Ngokufanayo, imithombo yoxinzelelo okanye uxhalabo ingangena engqondweni yakho ukuba iphinde iphinde iphinde ihlaziywe, ihlaziywe kwaye iqhutywe kwakhona. Mhlawumbi akukho sicombululo esicacileyo, kwaye emva kokuxothwa okwethutyana, ubuya phambili kwiingcamango zakho, ingakumbi ngexesha lokuphumla ebusuku.
Nangona iingcamango zokugijima zingacingelwa ukuba zenzeke kuphela kubantu abaneengxaki zokuxhalabisa , oku akunjalo.
Kwakhona, unikwe imeko efanelekileyo, uxinzelelo lunokubangela ukuba kwenzeke nakubantu abangazichaziyo njengokuba banesixhala okanye bakhathazekile. Oku kunokuphakanyiswa ngamaxesha omgangatho ogqithiseleyo woxinzelelo: ukulahleka komsebenzi, ukuqhawula umtshato, ukuhamba, okanye ukutshatyalaliswa emva kokufa komntu othandekayo. Umxholo wale ngcamango unxulumene nobuchwepheshe, imali, intsapho, ubudlelwane, impilo okanye ezinye izixinzelelo. Kungakhathaliseki ukuba yintoni isizathu, ezi ngcamango zingabangela ukuphazamisa kwaye zidinga utshintsho olwenziwe ngokuzimisela ukuzisombulula.
Indlela yokunciphisa umjikelo weengcamango ebusuku
Ukuze uvale ingqondo yokugijima, kufuneka ukhanyele ukuba uphethiloli kufuneka uqale ukuphahlaza emnyama. Oku kunokufezwa ngokulawula uxinzelelo, ukuchitha ixesha elithile ukuguqa ngaphambi kokulala, nokusebenzisa iindlela zokuphazamiseka nokuphucula.
Kunokukunceda kakhulu ukubeka ixesha elithile ngexesha lokulungisa abaxinzelelo bakho. Ngamanye amaxesha kuthiwa "ixesha lokukhathazeka elihleliweyo." Nsuku zonke, kuthatha ixesha ukuchonga, uluhlu, kwaye usebenze ukulungisa oko kukubangela ukuba uxinzeleleke, uxhalabe, uxinzelelo okanye uxhalabe. Oku kungenziwa ngokuchitha ixesha elithile emva kwemini emva kokudala okanye ukuphonononga uluhlu lwezinto ezifaka ingcinezelo ebomini bakho. Bhala phantsi.
Emva koko, kwikholamu yesibili, unikezela izinto ezincinane zento eziya kwenza ukuba uxinzelelo luqwalaselwe kwaye lukhululeke.
Indlela yokusebenzisa "Isikhathi sokukhathazeka"
Ngokomzekelo, ukuba uneprojekthi enkulu ngenxa yokusebenza kwiiveki ezimbini, oku kunokubangela ukuba unyuke uxinzelelo. Ingabonakala ingenakulinganiswa. Akukho ndlela ongayenza ngayo yonke into. Awukwazi nokuba uya kuphi. Uxinzelelo olunokuba luncedo. Esikhundleni sokugxininiswa, zidibanise zibe zizixhobo eziphathekayo-uze ufike emsebenzini. Yenza ezi zinto ziyinxalenye yesicwangciso senkqubo: hlaziya iifayile, uthetha nomnye osebenza naye, cwangcisa intlanganiso, uyiqulunqe isiphakamiso, kwaye ugqibezele ukunikezelwa.
Njengoko ufezekisa imisebenzi ngemini, uyawawela. Ekugqibeleni uxinzelelo luyakususwa kwiluhlu.
Kukho ezinye izinto kwiluhlu olungenaso isigqibo esicacileyo. Oku kunokubangela uxhalaba olongezelelweyo kunye ne-zap amandla akho ngalo lonke usuku. Zixelele ukuba ufanele uvumele ukuhamba. Buyela kuwo ngomso. Mhlawumbi izinto ziza kutshintsha kwaye ngelo xesha uza kuba nesicwangciso esiza kukunceda ukuba uqhubeke phambili. Ngelo xesha, gxininisa imizamo yakho kwizinto onokutshintsha.
Ngokubhala phantsi uxinzelelo lwakho, ubeka igama kwimithombo yoxinzelelo kuwe. Kwakhona kukunceda ukhulule engqondweni yakho. Awudingi ukucinga ngabo okanye ukuzikhumbuza rhoqo ukuze ungalibali. Ngokudala isicwangciso senkqubo, ufumana iindlela zokuxinwa kwengcinezelo.
Njengoko ulungisa imisebenzi, uhlaziya rhoqo imihla ngemihla, uyonwabela umgangatho wokufezekisa ekuphumezeni umba. Ukuba iingcamango ezinxulumene noxinzelelo olubonakalayo ngobusuku, uphendula ngokuzixelela nje, akudingeki ukuba ndicinga ngale nto ngoku. Ndiza kucinga ngento ngomso ngelixesha lokuxhalabisa kwam ixesha. Ndiyakwazi ukuyilungisa ngoko. Oku kungavimba umgca weengcamango kwaye kukuvumele ukuba ufike (okanye ubuyele) ukulala.
Ukuqhawula Ngaphambi Kokulala Ngexesha kunye Nokusebenzisa Izinto Zokuphucula
Ukuze wenze ubusuku obuphumayo, kunokubanceda ukuphumla ngaphambi kokulala. Sebenzisa okungenani imizuzu engama-30, kwaye mhlawumbi ngokude u-1 okanye iiyure ezingama-2, ukukhenkceza nokuxilisa ngaphambi kokulala. Beka eceleni umsebenzi wakho. Vala ikhompyutha. Hlala kude nefowuni kwaye ungabikho kwimidiya yoluntu njenge-Facebook okanye i-Twitter. Kuya kuhlala kusekho ngaphezulu, kodwa wenze okwaneleyo namhlanje. Ngoku yisikhathi sokuphumla nokulungiselela ukulala. Gcwalisa ixesha kunye nemisebenzi ephumayo. Unokufuna ukufunda, ukuphulaphula umculo, ubukele ithelevishini, welula, uhlambe okanye uhlambe, ucamngce okanye uthandaze. Zihlambulule ngobusuku ngokuphumla ngaphambi kokuzama ukulala.
Ngexesha elingaphambi kokulala, okanye xa ufumana uphapheme ebusuku, ungase ufune ukuqhubela phambili ezinye iindlela zokuphumla . Oku kungabandakanya ukuphefumula , ukuphumla kwemisipha yokuqhubela phambili, okanye umfanekiso okhokelwayo. Le mi sebenzi iza kukuphazamisa kwimigudu enxulumene nokulala, ukunciphisa iingcamango zokugijima, kwaye kukuncede ulale. Ezi ndlela zilula ziyakwazi ukufundwa kwiincwadi okanye kwezinye izixhobo zentanethi.
ILizwi
Kunokwenzeka ukucima ingqondo yakho ebusuku. Ngokuzivumela ixesha lokujongana noxinzelelo emini kwaye uchithe ixesha lokuphumla ngaphambi kokulala, uya kuzincwina ubuthongo obubhetele. Ukusetyenziswa kwezixhobo zokuphucula ukuphazamiseka kunokunceda ngakumbi ebusuku. Unokwenza oku: Nciphise iingcamango zakho zokugijima kwaye ubeke ukulala kwakho ukulala kakuhle.
Ukuba uqhubeka ulwabalaza, thetha nogqirha wakho malunga neendlela zokongezwa zonyango, kuquka ne- ctnitive treatment for sleepiness (CBTI) kunye neyeza zokunciphisa uxhalaba okanye ukulala amapilisi ngenxa yokulala.
> Umthombo:
> Umthombo: Kryger, MH et al . "Imigaqo kunye nokuSebenza kweMithi yokulala." I-ExpertConsult , i-6th edition, 2017.