Amacebiso Okuphepha Ukudinwa Yindibano Nokuhlala Uxakekile

Iindibano zezoshishino zinokuba sisivuvuvu sempembelelo, i-intanethi kunye nokufunda. Zithembisa ukuqonda okutsha, unxulumano olubalulekileyo, kunye nonyuselo kwisixhobo sakho esiphambili. Kodwa ubunzulu obufanayo obubangela ezi ziganeko zivuyise ilahleko efihlakeleyo ngokufuthi bunexabiso elifihlakeleyo: ukudinwa yindibano. Kubangelwa kukudinwa emva kwentetho yasekuseni, inkungu yengqondo kwimisebenzi yasemva kwemini, okanye ukuziva udinwe ngokupheleleyo kudala ngaphambi kweyure yokugqibela yolonwabo. Xa ubaleka uphoswa ngamathuba, uzama ukuxhathisa ulwazi, kwaye ungashiya eso siganeko sidinwe kakhulu kunokuba unikwe amandla.

Ukudinwa akuyonto iphambili yokubeka, ingumqobo wokufumana okuninzi ekusebenziseni ixesha nemali. Iindaba ezilungileyo zezokuba ngokuceba ngabom nangokuzinika ubuchule, ungagcina amandla aphezulu, ukuqwalasela okubukhali, nehlombe lokwenyaniso ukusuka kumazwi okuvula ukuya kwintlanganiso yokuqukumbela. Esi sikhokelo sinikezela ngezixhobo zophando ezinokukwenza uphephe ukudinwa, uhlale unamandla, kwaye uxhaphaze onke amaxabiso oncedo kumava akho endibano elandelayo.

1. Lungela ubuchule bokwenza isithuthi ngaphambi kokuba sitshaye

Abantu abaninzi banxulumanisa ukudinwa kwendibano noko kwenzekayo kwindibano, kodwa isiseko sokomelela sibekwe kwiiveki ezingaphambili. Ucwangciso lungaphezulu kunokukhangela iinqwelo-moya neehotele (ii-injini) ngokudala isakhiwo esinciphisa ukudinwa kwesigqibo kunye noxinzelelo lomzimba phambi kokuba ungene kwiziko lendibano.

Uphando Nokwenza Iziganeko Zangaphambili

Udweliso lweentlanganiso lungabonakala lunemveliso, kodwa ukuzama ukuya kwintlanganiso nganye kuyindlela ekhawulezayo yokudinwa. Layisha phantsi iprografi okanye ucwangciso lwendibano ngokukhawuleza nje ukuba ikhona. Funda iinkcazelo zentlanganiso, isithethi i-bio, kunye nemixholo yengoma. Chaza iintlanganiso ezintathu ukuya kwezintlanu ngosuku ezihambelana kakhulu nosukelo lwakho.

Sebenzisa isixhobo seprogram yokubala esinikezelweyo okanye isixhobo sokuvala izinto eziza kuqala. Quka ixesha lojijeko phakathi kweendawo, ukrozo lwexesha leentetho eziqhelekileyo, kunye nezithuba ezingenanto zangabom. Ngokutsho kophando ngesigqibo sokudinwa okupapashwa yi American Psychological Association, oluninzi ukhetho olwenzayo kusuku, umgangatho olandelayo uba luphezulu. Ngaphambi kokuhlela ukhutshwe kokulayisha okuzalisayo ukuze uhlale uhlaziye ingqondo yakho.

Impahla Elungele Ukuthuthuzelwa Nokunyamezela

Uludwe lwakho lokupakisha luyiplani yombane engaqondakaliyo. Qalisa ngemfuno: ibhotile yamanzi ehlala ibanda, intwana yemoyeni enganyibilikiyo okanye engaphukiyo (amantonga, iiprotini, okanye iziqhamo ezomileyo), kunye nemaleko yempahla ngenxa yokuba iindawo zendibano zidume kakubi ngenxa yemeko-moya engaqondakaliyo. Izihlangu ezikhuselekileyo azinakusetyenziswa. Uhamba kakhulu ngaphezu kosuku lwe-ofisi oluqhelekileyo . Ngokufuthi iikhilomitha eziliqela ukunqumla iiholo ezibonisayo kunye nekhompathi.

Musa ukulibala umqeqeshi wemfono-mfono okanye ibhanki yamandla. Ibhetri efileyo yongeza uxinzelelo kwaye iyakunqanda kwimiqathango, iimaphu, kunye nonxibelelwano. Abanye abakhoyo bakwazisa incwadana ephathekayo ukuze banciphise ixesha le skrini kunye noxinzelelo lwamehlo olunxulunyanisiweyo. Ukuba uceba ukuthungelana kakhulu, gcina amakhadi eshishini okanye amanani alinganayo kulula ukufumaneka.

Zibekele Usukelo Olusengqiqweni Uze Ululumkele Ulonwabo

Ukoyika ukuphoswa kwento kuqhuba abangeni abaninzi begqitha. Phambi kokuba uhambe, bhala phantsi iinjongo ezimbini okanye ezintathu zekonkrithi. Mhlawumbi ufuna ukuba nencoko enentsingiselo noqhakamshelwano olutsha abahlanu, funda icebo elinye elisebenzisekayo onokulisebenzisa kwikota elandelayo, okanye fumana isisombululo kucelomngeni oluthile lweshishini. Iinjongo zokwenene zisebenza njengekhampasi xa ucwangciso lungasasebenzi. Bakuvumela ukuba utsibe intlanganiso ekhamshayo ngaphandle kokuziva unetyala kuba uyakwazi oko ufikele ekukwenzeni.

2. Cwangcisa iCwangciso leNdibano eZinzileyo

Kwanoludwe lwezakhelo oluphengululwe kakuhle lungasebenza kuvavanyo loxinzelelo ukuba awukhi kwindawo emhlophe yangabom. Ucwangciso oluzinzileyo lunika umlinganiselo wobuchule onzima wokuphakamisa ngokunqumama okubuyisela umva, lukuvumela ukuba uqhubeke nolwazi kwaye ugcine ihlombe iintsuku ezininzi.

Amandla Exesha Lengcebiso

Yijonge njengexesha elichithwayo, kodwa njengendawo yokusebenza. Setting malunga nomzuzu omnye wama-20-30 wekhefu kusasa nasemva kwemini. Sebenzisa ezi zithuba ukuhlala kwindawo ezolileyo, hlola amaphetshana akho, okanye uvale amehlo akho kwikona engagqobhozi kakhulu. Ukuba indibano inegumbi elilungileyo okanye indawo yokubonisa, yenza ngcono. Kwanexesha elifutshane lokucwangcisa ingqondo linganciphisa amanqanaba e cortisol kwaye lilonge iliso lakho kwintlanganiso elandelayo.

Kuphephe ukusoloko uncokola nge - “parse - mail ” kodwa usoloko uncokola nabantu ngaphandle kokuphumla, umele uphulaphule imiqondiso yomzimba wakho: ukuba nengqumbo, ukuxinana kwamehlo okanye ukungahoyi ziimpawu ezicacileyo ofuna ukuphumla, kungekhona enye ikofu.

Kuphephe Ukuzincama Ngokweqikili: Kuncinane Kaninzi Kakhulu

Amava amaninzi endibano axhasa “umthetho wesithathu”: awukhethi imisebenzi emithathu emikhulu ngesiqingatha sosuku. Loo nto ingaba ngumxholo omnye, ucwangciso olunye, kunye nomqobo wewebhusayithi yokusebenza. Ukuba utsaleleka kumsebenzi wezonxibelelwano othe ngqo owexesha elide, cinga ngokulula inxalenye yokugqibela yentlanganiso ekhuphisanayo ukugcina ugcino-mandla akho apheleleyo. Khumbula, ezona zinto zihlala zihleli zisoloko zisuka kumasithal'a, ezibandakanyekileyo kunokuba zibonakale zithe shwanga.

Lumka ngokukhethekileyo kwimibutho yangokuhlwa. Isidlo sangokuhlwa okanye inxalenye yasemva kungakunika ulwakhiwo olumangalisayo lolwalamano, kodwa ukubakho rhoqo ebusuku kungonakalisa intsasa elandelayo. Khetha enye okanye ezimbini ezihambisana nosukelo lwakho oluphezulu lwenethwekhi kwaye uzinandiphe ukuba netyala. Kuzo zonke ezinye, zivumele ukuba ube nobusuku obuphambili uze uthathe ityala ngosuku olulandelayo.

3. Ikhephu Lendawo Iqhawulwa Ukubuyiselwa, Hayi Ukunqumama Nje

Kukho umahluko omkhulu phakathi kokuqokelela ifowuni yakho ngokungenangqiqo epasejini nokuthatha ikhefu okwaziyo ukuyenza ngokunyanisekileyo ebuyisela amandla akho. Ukuqonda inzululwazi yokwahlukana kunokwenza abo baphakathi kwemizuzu basebenzise isixhobo esifihlakeleyo ekuthinteleni ukudinwa engqondweni nasemzimbeni.

Ulwaphuko oluncinane loncedo olukhawulezileyo

Ulwaphuko oluncinane lungaba lufutshane njengemizuzu emibini ukuya kwemihlanu. Yima, wolule intamo yakho namagxa, okanye wenze ujijeko olungephi ukulwa nokuqina okuvela ekuhlaleni ezihlalweni zengqungquthela. Uphando lwezwe lweziko lempilo ye lufunyaniswe ukuba uphumlo olufutshane olukhawulezileyo kusuku luncitshisiwe ukuphazamiseka kwemizimba ye-musculekletal kwaye luphuculwe.

Ukongeza kwintshukumo yokoqobo, into encinane yokwaphula ingabandakanya utshintsho olukhawulezileyo lwengqondo. Zama imithambo yokuphefumla enye-imine encinci: ukuphefumla ngokwezixa ezine, ukubamba ezine, ukukhupha umoya ngokwesithandathu. Le milinganiselo ilula yenza ukuba iparass enolwazelelelo lwemithambo-luvo isebenze inkqubo yemithambo-luvo kunye noxinzelelo loxinzelelo. Izicelo ezifana nokuzola okanye isikhokelo sokuphefumla esipheliswe kwangaphambili kwifowuni yakho zinokuba izixhobo ezilumkileyo ezisetyenziswa kakuhle esihlalweni sakho.

Imeko ezinde neendawo ezizolileyo ezithe cwaka

Kwikhefu lemizuzu eli-15 okanye ngaphezulu, funa indawo ezolileyo okanye yenza eyakho igumbi lentlanganiso. Fumana igumbi lentlanganiso elingenanto, ikona efihlakeleyo yevenkile yekofu, okanye kwanegumbi lakho lehotele ukuba ikufuphi. Sebenzisa eli xesha ukukhulula ngokupheleleyo kwingxolo yendibano. Vala amehlo akho, phulaphula umculo ozolisayo, okanye ucamngce kafutshane. Kuphephe ukuhlola i-imeyili okanye i-media yentlalo, njengoko kulula ukukutsalela emva kwingqungquthela yengqondo yakho.

Ukuba uthanda ukuncokola, ezi khefu zinde aziyonto ibalulekileyo, zibalulekile. Ukuchaza ibhetri yakho kukuvumela ukuba ubuyele kwincoko ngobubele obunyanisekileyo nokwazi kunokuba unyanzele ukuba ube nembeko. Kwanee-afroce zingenelwa ngokurhoxa okomzuzwana ukuze uqinise ulwazi olutsha.

4. Umzimba Nengqondo Yakho Zipheke Ngokutya Okufanelekileyo

Ukutya nokusela kwakho kungenza okanye kuphule amandla akho endibano. Iimenu zendibano zidla ngokuxhomekeka kakhulu kwimiqhaphu, kwiziselo eziqholiweyo, neziselo eziqholiweyo ezineswekile. Ngokuceba kancinane, unokuzigcina iswekile esegazini lakho ihleli kakuhle kwaye ubuchopho bakho budubula kuzo zonke izilinda.

Izambuku Zeemvula Zobude

Ukuphelelwa ngamandla lisela elibi. Nezinye iipetroli eziphelelwa ngamandla. Ntonzi nje ukuphelelwa ngamanzi emzimbeni (1-2% yokuphelelwa ngamanzi emzimbeni) kuphazamisa ukusebenza kobuchopho, kunciphisa ukuphaphamisa, kunye nokwandisa iimvakalelo zokudinwa, njengokuba kuphawulwe luphando oluvela kwi- Nationalal Academies Press[. Qala ngeglasi epheleleyo yamanzi uze uthwale ibhotile yakho edileyo kuyo yonke indawo.

Lumka utywala, ingakumbi xa kusenziwa iziganeko zonxibelelwano. Utywala buphazamisa ukulala kakuhle kwaye bukwenza uzive ungumqadi wemfazwe ngemini elandelayo. Ukuba uyasela, butshintshe utywala ngamanzi obubodwa buse iglasi ephezulu.

Ukuwasela Ngomso

Indibano ayifane ihambelane namaxesha akho okutya. Endaweni yokuthembela kwiibhotile okanye kwiimatshini zokuthenga, faka “izinto ezidityanisiweyo.” Ii-almond kunye neewalnut zinika amafutha anempilo neeprotini. I-apile okanye ibhanana ikhupha iswekile nefiber yendalo. I-apin eqinileyo eneepakethi zebhotolo zebhotolo ezisebenzayo zinika ipetroli ehlala ihleli.

Xa ukhetha ukutya, hlela iproteni eqinileyo, imifuno, kunye neekhabhohayidi ezintsonkothileyo. Isidlo sasemini esinzima, esinzima, esinecarbohydrate-laden singabangela ingozi ephakathi kwenqindi yentsontela ebangela ukuba kube nzima ukulibala. Ukuba kunokwenzeka, khawuleze uhambe kancinci uye kwivenkile ekufutshane onganeli nje ukutshintsha indlela otya ngayo kodwa ikwakunika utshintsho lwembonakalo yendalo kunye nokuzibuyisela ingqondo yakho.

Sika iCaffeine neShunar Rollercoaster

I-caffeine ingaba sisixhobo esiluncedo ngomlinganiselo, kodwa imicimbi ecwangcisiweyo. Nciphisa icaffeine kusasa nasemva kwemini ukuze ungaphazanyiswa. Ikofu okanye iti yakho nokutya ukuze uyigudise i-arhente. Kuphephe ukuthambisa iswekile eninzi esuka kwi-soda, i-lattes eqholiweyo, kunye neziphuzo eziqholiweyo; zinika isantya esiphezulu esilandelwa yingozi enokukushiya udinwe kakhulu kunangaphambili. I-opt yeti yemichi okanye amanzi athoza ngencindi empompoza kwinxalenye yamva wosuku.

5. Ukunxulumana Nabanye Ngeendlela Ezinemincili

Unxulumano lomntu lunokuba yenye yezona ndawo zivuselelayo zendibano, okanye enye yezona zinto zidinisayo, kuxhomekeka kwindlela ozifikelela ngayo. Isitshixo kukufuna unxulumano oluhambelana nendlela yoluntu yokwemvelo nosukelo lwakho lobugcisa, kunokuba uzinyanzele kwiimeko zezonxibelelwano ezicinezelekileyo.

Ubuchule bokunethwekhi ngaphandle kokunyibilikisa ibhetri yakho yoNtlalo

Kunokuzama ukudibana nabantu abaninzi kangangoko kunokwenzeka, qwalasela ubunzulu. Chaza inani labantu ofuna ngokwenene ukufundelwa okanye usebenzisane nabo.

Zigcine kakuhle ngokuphelisa incoko. Ukuba unendlela yokuphuma entle, -- "Ndonwabisa ngokwenene, makhe sinxulumane kwi-Connent Ize siqhubeke incoko”."Iyakubangela ukuba ungadinwa kwaye udinwe engqondweni. Kwakhona, phulaphula incoko yakho. Ukuba uqala uziva usongelwe, yithi tha kwiholo enemiqodinana.

Dibanisa imisebenzi encinci yeQela kunye neNkxaso

Izixhobo zokudibanisa iintaka, iintaka ezihamba-phini-meya, kunye neeverhe zezandla azidli ngokudinwa kakhulu kuneeyure ezinkulu. Kwimimiselo emincinane, incoko idla ngokunzulu kwaye iqwalaselwe ngakumbi, kwaye unganxulumana ngokunyanisekileyo. Iindibano ezininzi ngoku zinikela “intetho ze-coafter” okanye“ amaxesha athile apho ungahlala khona nogqirha kwindawo ekhululekileyo. Ezi zicwangciso zidityaniswe ngoku zinika ii-meternethi zexabiso eliphezulu ngaphandle komtsalano wezimvo.

Ukuba indibano ine-app eneempawu zengingqi, yisebenziseni ukufumana abaququzeli abanomdla ofanayo kwaye nicwangcise isitshixo esisezantsi. Incoko yekofu ecwangcisiweyo noqhagamshelwano olutsha ababini okanye abathathu inokuba luncedo kakhulu kunokubhadula iholo enkulu ufuna ubuso obunobuhlobo.

Ukuchacha ngengqondo emva kokukhupha inxeba

Indlela ozisingatha ngayo iintsuku zangoko emva kwendibano imisela ukuba uyakwazi kangakanani ukuphinda ufunde nokuba ubuyela ngokukhawuleza. Iingcali ezininzi zibuyela emsebenzini, kwimisebenzi, nakwi email ngaphandle kokutshintsha, nto leyo ekhokelela kwingozi enokuhlala iveki.

Rhoxisa uze uphinde ukhuphe isandi sakho ngoko nangoko

Ukuba kunokwenzeka, yakha kusuku lwesigcini sethutyana ekhaya ngaphambi kokubuyela eofisini. Yisebenzise ukulala, ukwenza imisebenzi yokuphumla, kunye nokudimazeka ngengqondo. Unyango lomzimba lubaluleke kanye: i-hydron istyled byted, yitye ukutya okunesondlo, kwaye uqwalasele ukuqhelisa ukukhanya okufana nokuhamba okanye umculo we-yoga ukuze uthomalalise nakuphi na ukudinwa okudinwa ngamandla. Imeta-alylysis ukudambisa ukudamba [FLT: 0] Journal of Applifick Psychology[[[FLLT:1] iqinisekisa ukuba ukuyekelela kwengqondo ekusebenzeni ngexesha lokuphuma kwiyure zomsebenzi kunciphisa ukudinwa nokuphuculwa komzimba. Olo suku lomgcini wesihla unika ixesha ixesha lokuguquka komzimba wakho kuhlenga-lu

Cinga Ngezinto Ozifundileyo Uze Uzisebenzise

Phambi kokuba ulungela uluvo, cwangcisa intlanganiso yocatshulo. Hlela ngamaphetshana akho, amakhadi eshishini, kunye nezixhobo zentlanganiso. Qaqambisa izilumkiso ezintathu eziphezulu ofuna ukuzisebenzisa kunye nodibaniso oluphezulu olufuna ukulandela nalo. Idraft mfutshane, imiyalezo edityanisiweyo kuqhakamshelwano olutsha ngelixa inkumbulo itsha. Eli nyathelo elisebenzayo alilokwenza ulwalamano lube luqine kuphela kodwa likunika nentsingiselo yemveliso ephikisana noblubluluhlaza beposi.

Xa ufundisa abanye oko ukufundileyo kuqinisa ukuqonda kwakho uze uphucule ixabiso lendibano ngaphezu kwakho, kwakhona ukujonga ukuba uyakwazi ukunikela ulwazi kwintlangano yakho.

Cebela Iziganeko Zexesha Elizayo Ngoxa Usandul ’ Ukudibana Nento Oza Kuyenza

Thatha imizuzu eli-15 ukubhala phantsi oko kusebenze kakuhle noko ubunokukwenza ngokutsha kwixa elizayo. Ingaba ubungakhetha ihotele eyahlukileyo kufutshane nendawo? Ingaba izinto ozikhethayo beziluncedo? Ezi zinto zingxamisekileyo ziba yiplani exabisekileyo. Ngokuzibamba ngoku, wenza indibano yakho elandelayo ingabi yento edinisayo, kodwa isebenza kakhulu ukususela ngomhla omnye.

Ulawulo Lwamandla Lufanele Lube Luxanduva, Lungacingi Emva Kokuba Ugqibile

Ukudinwa kakhulu endibanweni akunakuphepheka; kubangelwa kukungakukhathaleli kanye ukufuna komntu ukuphumla, ukondleka, nokunxibelelana. Ngokulungiselela kakuhle, ngokuyila ucwangciso lomntu, ngokuthabatha uphumlo lokwenene, ngokuphembelela umzimba wakho kakuhle, ngokuzibandakanya noluntu olunentsingiselo, nangokufumana inguqulelo enenjongo, uba ngumntu obuyela ekhaya unento eninzi yokufumana ingxowa eninzi, ubuyela engqondweni ecacileyo, uluthelekele uthungelwano olunobuchule, kunye nengqiqo ekwaziyo ukuqhubela phambili umsebenzi wakho.

Abahambi bendibano abanempumelelo baphatha amandla abo ngobuchule njengoko bephatha nayiphi na intengiso yoshishino. Utyalo-mali luhlawula kungekuphela nje ngesiganeko, kodwa kumandla aqhubekayo okuthwala iiveki neenyanga ezilandelayo. Ngelinye ixesha upakisha ibheji yakho namakhadi akho eshishini, upakishe le mikhwa, kwakhona. Uya kushiya ukudinwa ngasemva kwaye endaweni yoko, uza kubuyisa okona kulungileyo indibano enikelayo.