Amacebiso Okugwema Ukutubeka Nokuhlala Umatasa Emhlanganweni

Imihlangano yezemisebenzi ingaba isiphepho esishukumisayo, izokuxhumana, nemfundo. Ithembisa ukuqonda okusha, ukuxhumana okuyigugu, kanye nokuthuthukisa inqubo yakho yobuchwepheshe. Kodwa ubukhulu obufanayo obukwenza lezi zenzakalo zivuze kakhulu buvame ukufika ngezindleko ezifihliwe: ukutubeka komhlangano. Kuthatha kancane ngemva kwezihloko zasekuseni, inkungu engokwengqondo ezindaweni zokusebenzela impela, noma umuzwa wokuphelelwa amandla ngokuphelele esikhathini eside ngaphambi kwehora lokugcina elijabulisayo. Uma ugijima uphuthelwa yize, uphuthelwa amathuba, uzama ukuthatha ukwaziswa, futhi ungashiya lesi senzakalo sikhathele kakhulu kunokuba unikwe amandla.

Ukutubeka akulona ibheji lokudumisa eliyisithiyo sokuthola okukhulu ekusebenziseni kwakho isikhathi nemali. Izindaba ezinhle ziwukuthi ngokuhlela ngamabomu nangokuzicabangela, ungalondoloza amandla aphezulu, ukugxila, nentshiseko yangempela esuka emazwini okuvula esiqephini sokuphetha. Lesiqondiso sinikeza amasu asebenzayo, ukucwaninga okukusiza ukuba ugweme ukutubeka, uhlale unamandla, futhi ubambe yonke inzuzo yomhlangano olandelayo.

1. Hlaziya ubuciko bokulungisa imoto ngaphambi kokususa

Abantu abaningi bahlobanisa ukukhathala komhlangano nalokho okwenzekayo ezindaweni ezisemhlanganweni, kodwa isisekelo samandla ahlalayo sibekwa kusenesikhathi samasonto amaningi. Amalungiselelo angaphezulu kokwenza izindiza namahhotela (indawo yokuqasha indiza) okunciphisa ukukhathala kwesinqumo kanye nokucindezeleka okungokomzimba ngisho nangaphambi kokuba ungene esikhungweni somhlangano.

Ukucwaninga Nokuhlela Izikhathi Ezingaphambi Kwesikhathi

Izihloko ezihleliwe zingabonakala zisebenza, kodwa ukuzama ukuba khona kuzo zonke iziqephu kuwumzila osheshayo wokukhathala. Layisha izinhlelo zomhlangano ngokushesha nje uma zikhona. Funda izincazelo zesiqephu, isikhulumi, impatho, nezihloko ze-traw. Qonda iziqephu ezintathu kuya kwezinhlanu ngosuku ezihambisana kakhulu nemigomo yakho.

Sebenzisa ithuluzi lokuhlola isiqephu noma i-figlopthili yesenzakalo esinikezelwe ukuze uvimbe izinto eziza kuqala. Hlanganisa isikhathi phakathi kwezimo, isikhathi sokuhlela izinkulumo ezidumile, nezindawo ezingekho lutho ngamabomu. Ngokokucwaninga ngesinqumo ukukhathala okushiywe yi-American Psychological Association, lapho ukhetha khona kakhulu phakathi nosuku, izinqumo zakho ezilandelayo ziba zimbi kakhulu. Ngaphambi kokuhlela ukulayisha okuthi uthwale okuthi uhlale uphapheme.

Impahla Ehlelekile Yokududuza Nokukhuthazela

Uhlu lwakho lokupakisha luyicebo elifiphele. Qala ngezidingo: ibhodlela lamanzi elingalinganiyo eligcina amanzi ebanda, ukudla okunomsoco okungancibiliki noma ukuqhekeka (amantongomane, amaprotheni, noma isithelo esomisiwe), futhi izingqimba zezingubo ngenxa yokuthi izindawo zomhlangano zidume kabi ngesimo somoya esingaqondakali. Izicathulo ezithokomele azinakunyakaziswa. Uhamba kakhulu ngaphezu kosuku lwehhovisi oluvamile . Ngokuvamile amakhilomitha ambalwa unqamule amahholo abonisayo namaphasishi. Izinyawo ezikhaphethi zingakhipha umsindo wakho ngokushesha kunendlela elinesithuntuthulelo.

Ungakhohlwa i-pareter yocingo ephathwayo noma ibhange likagesi. Ibhetri elifile linezela ukucindezeleka futhi likunqande ezimisweni, emabalazweni, nasekuxhumaneni. Abanye abakhona baletha incwajana encane yokubhala i-nalog ukuze banciphise isikhathi sokubuka kanye nokucindezela kwamehlo okuhambisana nayo. Uma uhlela ukuxhumana kakhulu, gcina amakhadi ebhizinisi noma inombolo etholakala kalula.

Zibekele Imigomo Engokoqobo Uqaphele IMPILO

Ukwesaba ukulahlekelwa kuqhubekisela abakhona abaningi ekuthatheni isikhathi esingaphezu kwesici esiphambili. Ngaphambi kokuba uhambe, bhala phansi izinhloso ezimbili noma ezintathu zikakhonkolo. Mhlawumbe ufuna ukuba nezingxoxo ezinengqondo nabathintana nabahlanu osanda kuhlangana nabo, funda isu elilodwa elisebenzayo ongalisebenzisa ikota elandelayo, noma uthole ikhambi lenselele yebhizinisi elithile. Imigomo yangempela isebenza njengekhampasi uma isimiso sikhungatheka. Bakuvumela ukuba unqamule isiqephu esifinyeziwe ngaphandle kokwenza icala ngoba wazi ukuthi ufinyeleleni.

Ukuklama Isimiso Somhlangano Olinganiselayo

Ngisho nezinhlelo ezihlolwa kahle zingasebenza ekuhlolweni ukucindezeleka uma ungakhi endaweni emhlophe yangabom. Isimiso esiqinile silinganisela ubuchopho buphakamisa ngekhefu lokulungisa, kukwenze ukwazi ukulungisa ukwaziswa futhi ulondoloze intshiseko izinsuku eziningi.

Amandla Esikhathi Sokwehla Kwemali

Bheka isikhathi sokuphumula njengesikhathi esichithiwe, kodwa njengendawo yokusebenza. Hlela okungenani umzuzu owodwa ngo-20-30 wekhefu ekuseni nantambama. Sebenzisa lezikhala ukuhlala endaweni ethulile, bukeza amaphuzu akho, noma uvale amehlo akho ekhoneni elingangeni mahhadla. Uma umhlangano unegumbi elihle noma uveza indawo, ungasizakala. Ngisho nokulungisa ingqondo kafushane kunganciphisa amazinga e-cortisol futhi kulolonge ukugxila kwakho esifundweni esilandelayo.

Yilwa nesifiso sokugcwalisa izinhlelo zama - computer njalo ngomzuzu.

Gwema Ukuzibophezela Ngokweqile: Kuncane Kaningi Okukhona

Omakadebona abaningi bomhlangano basekela “umthetho wesithathu”: awuthathi imisebenzi emithathu emikhulu ngengxenye yosuku. Leyo kungaba isihluthulelo esisodwa, isiqephu esisodwa, nesinye somgoqo wezokuxhumana onikezelwe. Uma ukhashelwe eshabhuni elide ngokukhethekile, cabangela ukuthatha kancane ingxenye yokugcina yesimiso esincintisanayo ukuze ugcine ibhange lamandla akho ligcwele. Khumbula, abathatha isikhashana esihlala njalo ngokuvamile basuka kokuhlangenwe nakho okujulile, okuthatha iqhaza kunokuba kube yizingxenyana yokubonakala okukha phezulu.

Qaphela kakhulu imibuthano yakusihlwa. Ukudla kwakusihlwa noma ingxenye yangemva kokwakha ubuhlobo engakholeki, kodwa ukuba khona njalo ebusuku kungakonakalisa impela ekuseni lakho elilandelayo. Khetha eyodwa noma ezimbili ezihambisana nemigomo yakho ephezulu futhi uzijabulele zingenacala. Kukho konke, zinikeze imvume yokuba ube nobusuku bakusihlwa futhi ukhokhele usuku olulandelayo.

3. Ukuwohloka Kwegebe Ukuze Uthole Inkokhelo, Hhayi Ukuma Nje

Kunomehluko omkhulu phakathi kokudweba ucingo lwakho ngokungenangqondo nokuthatha ikhefu ngenhloso elibuyisela amandla akho ngempela. Ukuqonda isayensi yezikhawu kungaguqula labo abaphakathi nemizuzu babe isikhali esiyimfihlo sokulwa nokutubeka.

Imiphumela Emincane Yosizo Olusheshayo

I-flroct ingemfushane njengemizuzu emibili kuya kwemihlanu. Yima, unwebe intamo yakho namahlombe, noma wenze imijikelezo embalwa ethambileyo ukuze ulwe nokuqina okuvela ngokuhlala ezihlalweni zengqungquthela. Ukuhlola kwe- kwesizwe kwezempilo[ kwathola ukuthi ikhefu elivamile elithatha isikhathi esifushane phakathi nosuku linciphisa ukungaphatheki kwemizwa futhi lithuthukisiwe kahle.

Ngaphezu kokunyakaza ngokomzimba, ikhefu elincane lingahlanganisa ukunyakaza kwengqondo okusheshayo. Zama ukuphefumula okunemicu emine: ukuhogela imishini emine, ukudonsa kane, ukukhipha isithupha. Lokhu kulula kushukumisa isimiso semizwa yeparasi esinesihawu nokwehlisa ukucindezeleka. Amasampula anjengokuhogela noma nje umkhondo oholwa ngaphambi kokuba uphefumule ocingweni lwakho kungaba amathuluzi ahlakaniphile asetshenziswa esihlalweni sakho.

Indawo Ende Kakhulu “Engcwele”

Ngemizuzu engu-15 noma ngaphezulu, funa indawo ethulile noma yakha eyakho. Thola igumbi lomhlangano elingenalutho, igumbi elithe cwaka lesitolo sekhofi, noma ngisho negumbi lakho lasehhotela uma liseduze. Sebenzisa lesi sikhathi ukuba uphume ngokuphelele engxoweni yomhlangano. Vala amehlo akho, lalela umculo ozolisayo, noma ucabange kafushane. Gwema ukuhlola i-imeyili noma imithombo yezindaba yomphakathi, njengoba zingakubuyisela kalula engqondweni yakho ematasa.

Uma ungumuntu ozidlayo, lokhu kuqabuleka okude akuyona into ephambili, kodwa kubalulekile. Ukubheka ibhetri lakho lomphakathi kukuvumela ukuba ubuyele engxoxweni ngemfudumalo nelukuluku langempela kunokuba uphoqelelwe ukuba ube nenhlonipho. Ngisho namabhukwana azuzayo ngokuhoxa okwesikhashana ukuze aqinise ukwaziswa okusha.

4. Yenza Umzimba Nengqondo Yakho Kube Nesondlo Esihlakaniphile

Ukudla neziphuzo ongazikhetha kungenza noma kuqede amandla akho omhlangano. Izindawo eziphakathi nemihlangano zivame ukuncike kakhulu emakhemisini, eziphuzweni ezithosiwe, neziphuzo ezithosiwe ezinoshukela.

Ukuhamba Ngamanzi Isikhathi Eside

Ukuphelelwa amanzi emzimbeni kuyisela elibi. Ngisho nokuphelelwa amanzi emzimbeni okungasho lutho . .Njengoba ukulahlekelwa amanzi emzimbeni okungasho lutho okungalawuleki, kunciphisa ukusebenza kwengqondo, kunciphisa, futhi kwandisa imizwa yokukhathala, njengoba kuphawulwe ngokucwaninga okuvela ku- Nationalal Academies Press[. Qala njalo ekuseni ngengilazi egcwele amanzi futhi uthwale ibhodlela lakho eligcwele yonke indawo. Isu lokuphuza okuncane, ukuphuza njalo kunokukhandla kakhulu kanye. Uma amanzi angena amanzi agcwele, wenezela izingcezu ze-cumbercumbe noma ulamula ukuze uhlasele uthozo oluqabulayo.

Qaphela utshwala, ikakhulukazi lapho kuhlwa, utshwala buphazamisa izinga lokulala futhi bukwenza usheshe ungakwazi ukulala, okwenza usuku olulandelayo luzizwe njengempi ephakeme. Uma uphuza, shintshana ngengilazi yamanzi futhi uphuze amanzi aphindwe kabili.

Ukuzitika Ngomsoco

Izimiso zomhlangano azivamile ukuhambisana nezikhathi zakho zokudla ezivamile. Esikhundleni sokuthembela ezitsheni zikaswidi noma emishinini yokuthengisa, faka “izinto zokufaka.” Ama-almond nama-walnut anikeza amafutha anempilo namaprotheni. I-apula noma ubhanana uhambisa ushukela ongokwemvelo nefiber. I-apulan eqinile efakwa amathumba ebhotela akha ibhotela elihlala njalo. Ukuze uthele iprotheni, cabangela iprotheni elinomphini onempilo noma iprotheni elinomthelo owene noshukela omncane.

Uma ukhetha ukudla, hlela amaprotheni angenamafutha, imifino, namacarbohydrate ayinkimbinkimbi. Ukudla kwasemini okunzima, okune-carb-laden kungabangela ingozi ephakathi nendawo ebangela ukuhluleka komjaho. Uma kungenzeka, qhela esikhungweni somhlangano ukuze udle. Ukuhamba kancane uye esitolo esiseduze akukwenzi ushintsheli nje kuphela ukudla okuthandayo kodwa futhi kukunika ushintsho lwendawo oyibonayo kanye nokuzivuselela engqondweni.

Sika i - caffeine Ne - sugar Rollercoaster

I-caffeine ingaba ithuluzi eliwusizo lokulinganisela, kodwa izinto ezidinga isikhathi. Linganisa i-caffeine ekuseni nantambama ukuze ugweme ukuphazamisa ukulala. Ukuhlanganisa ikhofi noma itiye lakho nokudla ukuze uthambise amandla. Gwema isilinganiso esikhulu sikashukela ovela kumasoda, ama-latte, nophuzo olunambithiwe; kunikeza ukuphakama okusheshayo okulandelwa yingozi engakushiya ukhathele kakhulu kunangaphambili. I-opt yetiye noma amanzi acwengezelayo ngokumpoza amanzi engxenyeni yokugcina yosuku.

5. Hlanganyela Nabanye Ngezindlela Ezishukumisayo

Ukuxhumana kwabantu kungaba enye yezingxenye ezivuselela kakhulu zomhlangano, noma enye yezindlela ezikhathaza kakhulu, kuye ngokuthi usondela kanjani kuwo. Isihluthulelo siwukufuna ukuxhumana okuhambisana nendlela yakho engokwemvelo yomphakathi nemigomo yakho yobuchwepheshe, kunokuba uziphoqelele ukuba ube nezimo zokuxhumana ezicindezela kakhulu.

Ukusebenzisa Ingosi Ewusizo Ngaphandle Kokomisa Ibhetri Lenu Lezenhlalo

Kunokuba uzame ukuhlangana nabantu abaningi ngangokunokwenzeka, gxila ekujuleni. Qonda inani labantu ofuna ngempela ukulifunda kunoma usebenzelane nabo. Lingane ngemibuzo ethile noma ngezitatiselo ngomsebenzi wabo. Lokhu akugcini ngokwenza ingxoxo ikhumbuleke kakhulu kodwa futhi kubonakale ingenamali. Ngokwengxenye ye- i-Harvard Business Review[, i-webroshate ethembekile yakhiwa ngelukulungelane ilukuluku nosizo, hhayi nje ukuqoqa obudlelwane.

Zithobe ngokuqeda izingxoxo ngokunethezeka. Ukuba necebo lokuphuma elinesizotha elifana nelokuthi “ngiyijabulele ngempela le ngxoxo, masixhumane ne-Conned futhi siqhubeke nengxoxo”."Iyakukhulula ekuvalekeni futhi ukhathale. Futhi, lalela iziphakamiso zakho zomphakathi. Uma uqala ukuzizwa ukhungathekile, thatha ijubane lehholo eligcwele imizuzu embalwa ngaphambi kokuba uphinde uhlatshwe.

Hlanganyela Nemisebenzi Emincane Yamaqembu Nezingxoxo Ezijabulisayo

I-flables, izinyoni ezihamba-hamba nge-a-feather, kanye nezindawo zokusebenzela izandla ngokuvamile azikhathali kakhulu kunamahora amakhulu. Ezimweni ezincane, izingxoxo zivame ukujula futhi zigxiliswe kakhulu, futhi ungaxhumanisa yiqiniso. Imihlangano eminingi manje inikeza “izinkulumo zetshena” noma“ izikhathi ezingezinhle” lapho ungahlala khona nochwepheshe endaweni ekhululekile. Lezi zimo eziklanywe ngokuseduze zinikeza izingosi zezindinganiso eziphakeme ngaphandle kwemiciko yemicimbi yezokugculisa.

Uma umhlangano une-apple enezici zomphakathi, yisebenzise ukuze uthole abantu abanesithakazelo esifanayo futhi uhlele izinkinobho eziphansi. Ingxoxo yekhofi ehleliwe nabantu ababili noma abathathu abasanda kuxhumana inganika amandla kakhulu kunokuzulazula ihholo elikhulu ufuna ubuso obunobungane.

Yenza Ukululama Kwangemva Kokuphola

Indlela osingatha ngayo izinsuku ngokushesha ngemva komhlangano inquma ukuthi ufunda kahle kangakanani nokuthi uhlehlela emuva ngokushesha. ochwepheshe abaningi babuyela emsebenzini, emisebenzini, nasema - email ngaphandle kokushintsha, okungaholela ekuphahlazekeni okungathatha isonto lonke.

Ukuphumula Futhi Uphinde Ukhiphe Imvume Ngokushesha

Uma kungenzeka, yakha usuku lwesikhashana ekhaya ngaphambi kokubuyela ehhovisi. Lusebenzise ekulaleni, ekuzijabuliseni, nasekucindezeleni kwengqondo. Ukululama komzimba kubaluleke ngendlela efanayo: ihyddrate kahle, ukudla ukudla okunomsoco, futhi ucabangele ukuvivinya ukukhanya okunjengendlela noma i-yoga ukuze unciphise ukucindezeleka okubangelwa ukudamba. Usuku lwe-meta-alylyses ekululameni komzimba [FLT: 0] [uJournal of Appective Psychology[[ luqinisekisa ukuthi ukusuka emsebenzini phakathi namahora kunciphisa ukukhathala futhi kuthuthukisa ukunethezeka. Lolosuku lwesikhashana lunika ingqondo yakho isikhathi sokushintsha ubuye ubuyele emuva emuva.

Zindla Futhi Usebenzise Ukufunda Kwakho

Ngaphambi kokuba ukuphefumulela kuphele, hlela isimiso sokucabanga. Hlela ngamaphuzu akho, amakhadi ebhizinisi, kanye nezinto zesiqephu. Qaqamba ukuqonda okuthathu okuphezulu ofuna ukusebenzisa kanye nokuxhumana okuphezulu ofuna ukukulandela ngakho.Draft fish, imiyalezo emifushane, efingqiwe ethinta abangathintwa abasha kuyilapho inkumbulo isha. Lesenzo esisebenzayo asiqiniseki ubuhlobo kuphela kodwa sikunikeza nomuzwa wokufeza okuphikisana noluhlaza okwesibhakabhaka seposi.

Ukufundisa abanye ofunda ngakho kuqinisa ukuqonda kwakho futhi kuthuthukise ukubaluleka komhlangano ngaphezu kwakho, futhi kukubeka njengohlanganyela ulwazi oluqhubekayo enhlanganweni yakho.

Hlela Izenzakalo Zesikhathi Esizayo Lapho Usemusha

Zinike imizuzu engu-15 ubhale phansi lokho okusebenza kahle nalokho ozokulungisa ngokulandelayo. Ingabe wawungakhetha ihhotela elihlukile eliseduze nendawo? Ingabe ukukhetha kwakho ukudla okulula bekungaphumelela? Lokhu kuzenza uphumelele? Ngokuzibamba manje, wenza umhlangano wakho olandelayo ungabi nje okhathaza kakhulu, kodwa ube nenzuzo kakhulu kusukela ngosuku olulodwa.

Ukunciphisa Amandla Kwenze Kube Yindawo Eza Kuqala, Hhayi Ingqondo Yangemva Kokucabanga

Ukutubeka akunakugwenywa; kuwumphumela wokungasinaki sona kanye isidingo somuntu sokuphumula, ukudla, nokuhlobana. Ngokuhlela ngokucophelela, ukuklama isimiso sokusebenza, ukuthatha ikhefu langempela, ukuphehla umzimba wakho ngokuhlakanipha, ukuzihlanganisa nomphakathi onenjongo, nokululama, uba yisisulu esibuyela ekhaya sinomqondo ocacile, isobhungane esinakekelayo, kanye nokuqonda okuthatha isinyathelo okuqhubezela phambili umsebenzi wakho.

Abahambi bomhlangano abaphumelela kakhulu baphatha amandla abo siqu ngokucophelela njengoba bephatha noma iziphi izimpahla zebhizinisi eziphambili. Ukutshala imali akukhokheli kuphela lapho kwenzeka, kodwa ngamandla aqhubekayo okuya nawo emasontweni nangamakhadi akho ebhizinisi alandelayo. Ngokulandelayo upakisha amabheji namakhadi akho, upakishe lemikhuba, futhi. Uzoshiya emuva ukhathele, kunalokho, ubuyele okungcono kakhulu umhlangano onakho.