Okuqukethwe
Ikhono lokugxilisa ingqondo liwukuthi, ukukubeka kancane, hhayi isici esinamandla sabantu abane-ADHD. Futhi abanaso nhlobo icala ngalokhu: yonke into iku-biochemistry yobuchopho. Kodwa ingabe lokhu kusho ukuthi abakwazi ukuzisiza ukuba balalelisise futhi bagxile kangcono emisebenzini yomsebenzi? Lutho neze! Isazi sokusebenza kwengqondo uNatalia Van Rieksourt ukhuluma ngokuthi ungafunda kanjani ukusebenza kangcono nangempumelelo.
Ubuchopho bomuntu one-ADHD buhlale buntula ukukhuthazwa ngenxa yamazinga ancishisiwe ama-neurotransmitters (ikakhulukazi i-dopamine ne-norepinephrine) anesibopho sokuqalisa umsebenzi nokugxilisa ukunaka. “Uma kungekho ukukhuthazwa kwangaphandle noma isithakazelo, izimpawu ze-ADHD zingakhula ngokuphawulekayo. Kungakho kulula kakhulu kumuntu onjalo ukugxila emisebenzini ethokozisayo, ”kuchaza uchwepheshe we-ADHD, isazi sokusebenza kwengqondo uNatalia Van Ryksurt.
Ngeshwa, kaningi kufanele senze lokho esingakuthakazelisi ngokukhethekile. Nazi izindlela ezingu-10 zokuthuthukisa ukusebenza kulezi zimo.
1. Yiba nesidlwana
Ukungondleki kahle noma ukungondleki kahle kukhinyabeza ikhono lethu lokugxilisa ingqondo. Abantu abaningi abane-ADHD sebejwayele ukuthembela ku-caffeine, ushukela, nama-carbohydrate ukuze bathole amandla asheshayo. Ngeshwa, akuhlali isikhathi eside futhi kuvame ukulandelwa ukuwohloka.
Njenganoma yisiphi esinye isitho, ubuchopho budinga ukudla okunomsoco ukuze kusebenze kahle. Ungakweqi ukudla futhi udle ukudla okunothe ngamaprotheni kanye noshukela onempilo ebuchosheni kaningi (njengezithelo nemikhiqizo yobisi). “Amakhasimende ami amaningi e-ADHD akhetha ibhotela lamantongomane nengxube yezithelo ezomisiwe namantongomane,” kusho uVan Rieksourt.
2. Thatha ikhefu
Ubuchopho bomuntu one-ADHD busebenzisa amandla ngezinga elengeziwe, ikakhulukazi lapho benza imisebenzi evamile noma eyisidina. Ngakho-ke, kubalulekile ukuthatha amakhefu avamile ukuze "ushaje". Buka uchungechunge lwakho oluthandayo, funda incwadi, noma wenze okunye okukujabulisayo kodwa okungadingi umzamo wengqondo owedlulele: xazulula izindida ezilula, thayi, njalo njalo.
3. Guqula yonke into ibe umdlalo
Abantu abaningi abane-ADHD bayathanda ukuxazulula izinkinga eziyinkimbinkimbi, ngakho-ke uma ukuthola kunzima ukugxila emsebenzini onzima, zama ukuwenza ube nzima futhi uthakazelise. “Amakhasimende ami amaningi, enza imisebenzi evamile njengokuhlanza, abeka isibali sikhathi futhi ahlele uhlobo lokuncintisana nawo ngokwawo: kungakanani angakwenza ngesikhathi esilinganiselwe,” kuphawula u-Natalia Van Ryksurt.
4. Engeza ezihlukahlukene
Izitha ezimbi kakhulu zomuntu one-ADHD yisithukuthezi kanye nokuziqhenya. "Kwesinye isikhathi kuthatha izinguquko ezincane kuphela ukuze ubuyise intshisekelo," kusho uVan Rieksourt. Uma kungenzeka, hlela kabusha indawo yakho yokusebenza, zama ukwenza izinto ngohlelo oluhlukile noma endaweni ehlukile.
5. Setha isibali sikhathi
Uma uzizwa uphelelwa amandla futhi ungakwazi ukuziphoqa ukuba wenze umsebenzi noma imisebenzi ebalulekile, hlela isikhathi esincane (imizuzu eyi-10-15), setha isibali sikhathi, bese uzama ukusebenza ngaphandle kokuphazamiseka phakathi naleso sikhathi. Ngokuvamile kwanele nje ukuzibandakanya ekuhambeni komsebenzi, futhi kuzoba lula kakhulu ukuqhubeka.
6. Yenza okuthandayo
Izinkathazo zansuku zonke zingakhandla ikakhulukazi kubantu abane-ADHD. Ngakho-ke, kubaluleke kakhulu ukuthola isikhathi salezo zinto ezikulethela injabulo: izinto zokuzilibazisa, ezemidlalo, izinto zokusungula.
7. Zivumele ungenzi lutho.
Sebenza, izingane, imisebenzi yasekhaya… Sonke siyaye siphele amandla ngezinye izikhathi. Ngezinye izikhathi kungcono ukuzivumela ukuthi ungenzi lutho ngalezi zikhathi. Vele uphuphe ngento uthule noma ubuke okwenzeka ngaphandle kwefasitela. Ukuthula nokuthula kuhle ekubuyiseleni amandla.
8. Nyakazisa!
Noma yimuphi umsebenzi womzimba uwusizo ikakhulukazi kubantu abane-ADHD: ukuhamba ngezinyawo, ezemidlalo (uvalelwe yedwa, ungenza izivivinyo ekhaya, njengoba kunezifundo ezanele zevidiyo manje) noma ukujikijela izinto ezahlukahlukene ngesandla uye kwesinye. Konke lokhu kwandisa ikhono lokugxilisa ingqondo.
9. Xoxa nomngane
Kwabaningi abane-ADHD, ukuxhumana emsebenzini noma ukuba khona nje kwabanye abantu kungasiza ukukhulisa umkhiqizo. Ngakho uma uzizwa uphansi futhi uphelelwe ugqozi, mema umngane noma ukhulume naye ngocingo. “Amanye amakhasimende ami ane-ADHD abika ukuthi kulula ngawo ukusebenza, ngokwesibonelo, endaweni yokudlela noma kwenye indawo egcwele abantu,” kuphawula u-Natalia Van Ryksurt.
10. Ungazivumeli ukuba udinwe
“Omunye wabaqeqeshi engisebenza nabo une-ADHD. Ngokusho kwakhe, uyasizonda isicefe futhi wenza konke okusemandleni ukuthi angadinwa. Uma kufanele wenze okuthile okungajabulisi futhi okuyisidina, thola indlela yokuyenza ibe mnandi kakhulu. Vula umculo othile, umdanso, gqoka okuthile okunethezekile, lalela i-audiobook noma i-podcast,” kuncoma u-Van Rieksourt.
Esinye sezici ezikhungathekisa kakhulu ze-ADHD ukungakwazi ukugxila kunoma yini ngokusebenzisa amandla aphelele entando. Ukuze unqobe le mikhawulo, kubalulekile ukuqonda ukuthi yini engavusa isithakazelo sakho futhi ikunikeze amandla, futhi usebenzise izindlela ezifakazelwe ezikusebenzelayo.
Mayelana Nochwepheshe: U-Natalia Van Rieksourt uyisazi sokusebenza kwengqondo, umqeqeshi, kanye nochwepheshe be-ADHD.