1) . Emva kweyure nganye yomsebenzi, kufuneka uthathe ikhefu malunga nemizuzu eyi-10 okanye emi-15. Ngexesha lesidlo, kufuneka ushiye iofisi. Emva kwakho konke, ukuphuka ngokwayo akuthethi ukuba ufanele uhlale uqikelele eludongeni. Kubonakala ukuba ukuphumla kukutshintshwa komsebenzi. Ukuba akukho nakunokwenzeka ukuba usuke kwindawo yakho yokusebenzela, vuka, wulele, wenze ukuzivocavoca umzimba.
2). Ekupheleni kosuku, pheqela kwi-10 okanye imizuzu engama-15 yexesha lakho ukucwangcisa ishishini ngosuku olulandelayo. Ngamanye amaxesha, uza kusebenza, kwaye awukwazi ukuba luhlobo luni loshishino olufunekayo ukubamba. Uluhlu luya kunceda ukukrazula ingxabano entloko yam.
Kufuneka wenze izinto ezibalulekileyo kuqala, ngoko kungabi kakhulu. Inketho efanelekileyo yinto yokwenza izinto ezinokuthi zithathe imizuzu emi-5 ukuya kweyesi-7, kwaye zenze zonke ezinye.
Isifo sokukhathala siqhelekile kubo bonke abantu. Le ntlangano embi yendawo yokusebenzela, i-monotony, umsebenzi omude ngaphandle kokuphumla okufutshane kunye nokuphumla, ezi zinto zibangela ukukhathala.
Ama-Syndromes wokusebenza ngokugqithiseleyo:
- Ukutshatyalaliswa
- Ukulala
- Ukunganakwa
- Impilo engalunganga
- Iintsimbi zomzimba
- Ubuthakathaka jikelele.
Indlela yokunciphisa ukukhathala emsebenzini?
Kufuneka ucwangcise umsebenzi wakho ukuphepha ezi zimpawu. Nika ingqalelo kwisimo sakho, kwinqanaba lezandi ngeenxa zonke, kwindawo yomsebenzi. Ukuba udla kwikhompyutheni, ungathathi ikhefu, uhlale kwisihlalo esingathandekiyo, ungamangalisi ukuba unengxaki yakho.
Kwisiqingatha sesibini sosuku lokusebenza, ukwehla komsebenzi wokusebenza kuqala. Kodwa amandla angabuyiselwa ngokushukumisa ukujikeleza kwegazi kwimilenze. Kwiindawo ezisezinyaweni kukho iingongoma ezisebenzayo ezijongene neziko. Unokwenza inyawo elincinci lokusila. Thatha ibhotile engenanto, kwaye uyiqhube ngeenyawo zakho phantsi ukuze ube nemizuzu emi-5 okanye emi-7. Lo msebenzi uya kwandisa amandla akho, kwaye uya kwandisa amandla. Enye indlela iya kuba yinkomati ye-compact, iya kunceda ukufumana ngexesha lomsebenzi. Kukho inkulumo efana ne "holiday paradox" xa ikhefu, ngokubhekiselele kwimbono yokuziphendulela, ihamba ngeentsuku, njengemini enye, emva koko kwiintliziyweni, i-retrospective, igcwele iziganeko eziqaqambileyo.
Ungabuyisela njani amandla akho?
Ezinye iiklasi. Ukuba usebenza lufuna uxinzelelo lwengqondo, ngoko luncedo ukwenza umsebenzi omncinci. Oku kunokuhamba ngokude, ukusebenza ekhaya, ezemidlalo. Ukudibana kunye nabahlobo, uye kwi-theater, uye kwiifilimu, vele uhambehamba epakini. Ukubonakala okutsha kuya kuphucula indlela ovakalelwa ngayo kwaye uncede ukuhlangabezana nokukhathala.
Nawuphi na uphumlo, ukuba lusebenza, lwandisa ukuzinza komzimba. Kodwa xa umsebenzi wokwenyama unganele, oku kubangela iingxaki ezahlukileyo, kuquka ukukhathala. Xa kungekho xesha, sebenzisa imizuzu engama-10 kwibhayisikili ehleliweyo.
Ukubonelela ukulala okuqhelekileyo. Ukulala, lindela ukulala 8, kwaye kuya kuba kuhle ukuba iiyure ezili-10 zokulala. Khangela ukuba unayo i-mattress eyaneleyo, ukuba intamo kule mlolo iyaphela. Ubuthongo obududuzayo buchaphazela umgangatho wobomi, kuquka ukukhathazeka kunye nempilo.
Ukuba unesixinzelelo esiphantsi segazi, esaziwa njenge-hypotension kwiimbilini, oko kungabangela ukukhathala kakhulu. Ukuba uziva uhlaziyekile, xa uhamba kwiinyawo zakho ixesha elide, okanye xa uthatha ishafu eshushu, uye kwi-europathy uvavanyo lwe-hypotension. Nika i-cigarettes kunye notywala. Imikhwa emibi ivelisa ukukhululeka kwesikhashana. Udinga ukukunceda umzimba ukujamelana nokukhathala.
Thatha ibhubha elifudumeleyo. Ubushushu bamanzi bube ngama-37 okanye ama-38 degrees, ubude benkqubo i-20 okanye imizuzu engama-25. Ubhate kufuneka kuthathwe 1.5 iiyure emva kokutya okanye phambi kokutya. Iingcali zithi akufanele uhlambe yonke imihla. Kwimihla yakudala kuthiwa ubukhulu bezingane, amandla omntu wobomi, uthi xa zivulekile, umzimba uzele amandla, kwaye ukuba abafundi behla, oku kwenzeka xa amandla eshiya, unokuba ngexesha lokugula kakhulu, ukuguga.
Indlela yokuphelisa ukukhathala ngokutya
Ukuba abantu babuza umbuzo: "Ngaba ukhathele kakhulu?", Uninzi lwabantu luyakuthi yebo. Siphila ngexesha apho kukho isigqi sempilo esiphezulu. Futhi ngubani ongakhathali, ukuba usebenza yonke imini, kwaye ngokuhlwa ukulindele imidlalo kunye neeklasi kunye nabantwana, elinde ezinye imisebenzi zasemakhaya, kwaye ngoko ufuna ukufumana ixesha lokuphumla, kunye nezinto ozithandayo. Imoya yethu kunye nesimo sengqondo sichaphazele kakhulu inani lemandla esabelwe yona ngosuku. Kwakhona kuyinyaniso ukuba ukuba izinga lamandla abalulekileyo lisondele kwi-zero, ngoko ke isimo sengqondo asikwazi ukulungela naluphi na indlela.
Indlela yokuphelisa ukukhathala rhoqo? Ukulala ngokugcwele, ukutya okubandakanya iimveliso ukunyusa amandla abalulekileyo.
Indlela yokukhathala
1. Sebenzisa iCaffeine ngokufanelekileyo
Ukuba usebenzisa i-caffeine ngokuchanekileyo nangokuchanekileyo, kuya kuba yilungiso elifanelekileyo lokukhathala. Impilo, i-caffeine iyaqala ukusebenza emva kwemizuzu engama-15, emva kokungena emzimbeni, kwaye emva koko iiyure ezingama-6 zinefuthe. Ukuba i-caffeine ingena emzimbeni wakho ngokwahlukileyo kukutya, ngoko uya kuziva ukhululekile ngamandla, kodwa emva kwexesha elifutshane, ukukhathala ngamandla omtsha kuya kuhla phezu kwakho. Oku kwenzeka kubantu abanomdla kwi-caffeine. Kodwa ndifuna ukuphepha kwimiphumo ecaleni ye-caffeine.
KwiBhunga. Uninzi lwabantu lusebenza ekuseni kakhulu, kwaye emva kwe-13.00 linciphisa kwaye ukukhathala kuqokelela. Eli lixesha elifanelekileyo kakhulu lokubuyisela. Ukuba ngeli xesha ngo-13.00 okanye nge-14.00 ukuthatha i-dose encinci ye-caffeine, ngoko ayiyi kuphazamisa ubuthongo bokulala, kwaye ngexesha elizayo lokusebenza liya kunika amandla. Phuza itiye eluhlaza okanye eluhlaza. Kwitiyi emnyama, i-caffeine incinci kakhulu kunokuba itiye eluhlaza. Ukusebenzisa ikhofi ye-cafeine ayifanelekanga, kuba ngaphezu kweempembelelo zayo ezilungileyo, kuya kuba nomthelela ombi kumzimba.
2. Musa ukunqumla ukudla
Yazi ukuba yonke isidlo siyimfuneko ukuba umzimba unikeze umzimba ngamandla amakhulu. Ingakumbi ixhala ngekusasa. Ukutya kwasekuseni akufuneki kuqule ukutya okubangela ukulala: ininzi imifuno, ilayisi, iimbotyi, i-pasta, iifatata. Ngokuqhelekileyo ukusilala kukubangela ukukhathala okungapheliyo, okubangela ukuba sidle ngokutya esikudlayo isidlo sakusihlwa. Ukutya kwasekuseni, kufuneka udle ukutya ocebileyo kwi-fiber kwaye udle ubuncinane ama-5 gram weprotheni.
3. Musa ukulibala malunga neprotheni
I-carbohydrate ibangela ukulala, ukuzola, ukuthuthuzela. Iiprotheni zithengisa umzimba. Ukusetyenziswa kwamaprotheni kukukhuthaza ukukhululwa kwe-tyrosine, okwandisa umsebenzi wengqondo.
4. Kubalulekile ukulawula umlinganiselo wokutya owenziwe
Ukuba kunokwenzeka, ungadli i-carbohydrate ecocekileyo (le nto imveliso eqingqiweyo yokugqibela, okusanhlamvu, umgubo kunye nocoko), ungadli. Emva kokusebenzisa i-carbohydrate ecocekileyo, bangela ukuvakalelwa komntu kumntu, unganikeli ukuzalisa okwenene, kwaye kusenze sidle ngaphezulu, ngamanye amagama, ukutya ngokutya. Emva koko esiswini, ukujikeleza kwegazi kwanda ukwenzela ukubonelela ngoncedo olongezelelweyo kwinkqubo yokugaya, ngenxa yoko, ingqondo ifumana i-oxygen engaphantsi.
KwiBhunga. Kufuneka udle amaxesha amathathu ngosuku, wenze 2 ukutya okulula. Ukuba usasaza ngokufanelekileyo ukutya kulo lonke usuku, kuya kuba yilungiso elihle kakhulu lokukhathala.
Ungalususa njani ukukhathala emva komsebenzi wosuku? Ukukhathala kungancitshiswa ngokutya okufanelekileyo nokutya rhoqo. Gwema ukutya okunamafutha amaninzi, udle izithelo kunye nemifuno esitsha, ukhohlwa malunga nokutya okudakisayo. Yidla ukutya okuqulethe i-carbohydrate eninzi kunye nesitashi. Ukugcina ithoni, thabatha iigobolondo zeqanda ngaphandle kwefilimu uze uyifake ibe ngumgubo, uthele ijisi lemon bese uthatha 1 i-spoonful ngosuku. Emva kokutya, siphuze i-beet juice, kunye nemini, amanzi anetyuwa kunye ne-calcium.
Emva kokuhlambela okufudumele kunye nokufudumele, hlala ucelile kwaye ube yedwa, cinga ngezinto ezintle, gxininisa kuwe 10 okanye imizuzu eyi-15. Emva koko unako ukuphumla nokukhulula ukukhathala.
Musa ukulibazisa ishishini lakho kwibhokisi elide. Siyazi kakuhle ukuba nayiphi na ingxaki engaphendululwayo isithintela ukuba siphile iiyure ezingama-24 ngosuku, sisesikweni sethu kwaye sinokwemvelo sithatha amandla. Laphula ezi ngcebiso, kwaye ngoko uya kuphelisa ukukhathala.