Ngokuvamile, ochwepheshe bakhuluma ngendlela yokubhekana nokucindezeleka osekuvele kuvela. Kodwa kusemandleni ethu ukwenza okuthile ukuze sikuvimbele. Intatheli uPhyllis Korki ukhuluma ngendlela ukuphefumula okufanele, ukuma okuhle nokulawula umzimba kungasiza.
Wake wabhekana nokuhlaselwa kokukhathazeka emsebenzini? Lokhu kwenzeke kimi muva nje.
Ngesonto eledlule, kwadingeka ngisheshe, ngayinye ngayinye, ngiqedele izinto ezimbalwa. Ngathi ngizama ukunquma ukuthi ngenzeni kuqala, ngezwa imicabango igida futhi ingqubuzana ekhanda lami. Lapho ngikwazi ukubhekana nalesi sihogo, ikhanda lami laligcwele ukudideka.
Futhi ngenzeni? Ukuphefumula okujulile - kusukela enkabeni yomzimba. Ngibone ngeso lengqondo isicoco nemicibisholo ikhula isuka emahlombe ibheke ezinhlangothini ezahlukene. Wama isikhashana, wazulazula ekamelweni wabuyela emsebenzini.
Leli khambi elilula lokulwa nokukhathazeka akulula ukulisebenzisa ngaso sonke isikhathi, ikakhulukazi uma wenza imisebenzi eminingi futhi kukhona iziphazamiso eziningi ezikuzungezile. Ngaphumelela ngemva kokusayina inkontileka yezincwadi futhi ngaba novalo kangangokuthi ngathola iqolo nesisu. I-sedative ayikwazanga ukuthathwa ngaso sonke isikhathi (iyalutha), ngakho kwadingeka ngibheke izindlela ezingokwemvelo ezengeziwe.
Njengabantu abaningi, ngaphefumula « mpo»: amahlombe ami aphakanyiswa ngesikhathi sokuhogela.
Okokuqala, ngaphendukela kudokotela wezengqondo wezokwelapha uBelisa Vranich, ofundisa - noma kunalokho, aphinde aqeqeshe - abantu ukuphefumula. Ngezwa sengathi angiphefumuli kahle, ukuqinisekisile lokhu.
Njengabantu abaningi, ngaphefumula «ngoba phezulu»: amahlombe ami aphakama njengoba ngihogela. Futhi, ngangiphefumula engxenyeni engenhla yesifuba, hhayi ingxenye enkulu yamaphaphu.
U-Vranich wangifundisa indlela yokuphefumula ngendlela efanele - ngokuvundlile, kusukela enkabeni yomzimba, lapho i-diaphragm ikhona. Wachaza: udinga ukwandisa isisu ngesikhathi sokuhogela ngekhala futhi uhoxise ngesikhathi sokukhipha umoya.
Ekuqaleni kwakubonakala kungenankinga. Nokho kuyindlela yemvelo yokuphefumula. Uma umphakathi uqala ukusicindezela, siphendukela endleleni engafanele. Ngenxa yokucindezeleka komsebenzi, sizama ukuzidonsa ndawonye, sishwabane - okusho ukuthi siqala ukuphefumula ngokushesha nangokujulile. Ubuchopho budinga umoya-mpilo ukuze busebenze, futhi ukuphefumula okunjalo akunikezi owanele wawo, okwenza kube nzima ukucabanga ngendlela evamile. Ngaphezu kwalokho, uhlelo lokugaya ukudla alikutholi ukusikhipha umzimba okudingekile ku-diaphragm, okungaholela ezinkingeni eziningi.
Ingcindezi ivula imodi yokulwa-noma-yendiza, futhi siqinisa imisipha yethu yesisu ukuze sibonakale sinamandla.
Ukucindezeleka kusibeka kumodi yokulwa-noma-yendiza, futhi siqinisa imisipha yethu yesisu ukuze ibonakale iqinile. Lesi simo siphazamisa ukucabanga okuzolile, okucacile.
Impendulo yokulwa-noma-indiza yenziwa okhokho bethu abakude njengesivikelo ezilwaneni ezidla ezinye. Kwakubaluleke kakhulu ukusinda kangangokuthi kusengenzeka ekuphenduleni ukucindezeleka.
Ngezinga elifanele lokucindezeleka (ngokwesibonelo, umnqamulajuqu ongokoqobo wokuqeda umsebenzi), i-adrenaline iqala ukukhiqizwa, esiza ukufika entanjeni. Kodwa uma izinga liphezulu kakhulu (ake sithi, iminqamulajuqu embalwa ongeke ukwazi ukuhlangabezana nayo), imodi yokulwa-noma-yendiza iyangena, ikwenze ushwabane futhi uqinise.
Lapho ngiqala ukubhala le ncwadi, ngezwa ubuhlungu nokucindezeleka emahlombe ami nasemhlane, njengokungathi umzimba wami usuzocasha esilwaneni esiyingozi. Kwadingeka ngenze okuthile, futhi ngaqala ukuya emakilasini okulungisa isimo.
Lapho ngithi ngisebenza ekumeni kwami, abaxhumanisi babevame ukuba namahloni, beqaphela "ubugwegwe" babo, futhi ngokushesha bazama ukuhlanganisa amahlombe abo futhi baphakamise izilevu zabo. Ngenxa yalokho, amahlombe nentamo kwacindezelwa. Futhi lokhu akukwazi ukuvunyelwa: ngokuphambene nalokho, udinga ukuphumula kancane imisipha ekhonjiwe.
Nazi ezinye izimiso eziyisisekelo ezingakusiza ukuthi uqede usuku.
Okokuqala, cabanga umqhele wakho. Ungayithinta ukuze uqonde kahle ukuthi itholakala kanjani emkhathini (ungamangala ukuthi unephutha kangakanani). Bese ucabanga ngemicibisholo evundlile ihambela ngaphandle isuka emahlombe akho. Lokhu kwandisa isifuba sakho futhi kukuvumela ukuba uphefumule ngokukhululeka.
Zama ukuqaphela lapho ucindezela ingxenye ethile yomzimba ngaphezu kwesidingo.
Zama ukuqaphela lapho ucindezela ingxenye ethile yomzimba ngaphezu kwesidingo. Isibonelo, iningi legundane kufanele lilawulwe iminwe, hhayi intende yesandla, isihlakala, noma ingalo yonke. Okufanayo kusebenza ekubhaleni kukhibhodi.
Ungakwazi kahle "indlela ka-Alexander". Le nqubo yasungulwa ngekhulu lesi-XNUMX ngumlingisi wase-Australia uFrederic Matthias Alexander, owasebenzisa le ndlela ukwelapha ukuxega kanye nokulahleka kwezwi okungenzeka. Uqhamuke nomqondo "wokuphishekela umgomo omkhulu". Ingqikithi yayo ukuthi uma ulwela ukuba ndawana thize, ngaleso sikhathi ubonakala ungekho emzimbeni wakho.
Ngakho-ke, ukuze sifunde okuthile kukhompyutha, sincike kumqapha, futhi lokhu kudala umthwalo ongadingekile emgogodleni. Kungcono ukuhambisa isikrini ngakuwe, hhayi okuphambene nalokho.
Esinye isici esibalulekile sokubhekana nokucindezeleka ukunyakaza. Abaningi bakholelwa ngephutha ukuthi ekubeni sesimweni esisodwa isikhathi eside, bagxilisa ingqondo kangcono. Okudingayo ngempela ukuze uthuthukise ukugxilisa ingqondo ukuhamba futhi uthathe ikhefu njalo, kuchaza u-Alan Hedge, uprofesa we-ergonomics e-Cornell University.
I-Hedge ithi ngesikhathi somsebenzi, lokhu kushintshana kulungile: hlala cishe imizuzu engama-20, ume imizuzu engu-8, uhambe imizuzu emi-2.
Yiqiniso, uma uzizwa uphefumulelwe futhi ugxile ngokuphelele emsebenzini, awukwazi ukunamathela kulo mthetho. Kodwa uma unamathela emsebenzini othile, kwanele ukusuka kwelinye igumbi ukuya kwelinye ukuze usethe kabusha ubuchopho bakho.
Ucwaningo luye lwabonisa ukuthi sidinga ukuzwa njalo imiphumela yamandla adonsela phansi ukuze sisebenze ngempumelelo.
NgokukaSolwazi uHedge, isitulo “siyithuluzi lokulwa namandla adonsela phansi” futhi ukuvuselela amandla adonsela phansi kubaluleke kakhulu emizimbeni yethu. Ucwaningo lwe-NASA lubonise ukuthi ukuze sisebenze ngokuphumelelayo, sidinga ukuzwa njalo imiphumela yamandla adonsela phansi. Lapho sihlala phansi, sisukuma noma sihamba, sithola isignali efanele (futhi kufanele okungenani kube nezimpawu ezinjalo eziyi-16 ngosuku).
Lolu lwazi oluyisisekelo lomzimba - olulula futhi olucacile - lungaba nzima ukulisebenzisa esimweni esicindezelayo. Ngike ngizithole ngiqhwakele esitulweni ngesikhathi sokuvinjwa komsebenzi. Kodwa manje sengiyazi indlela yokwenza: ngiqonde, ngiqondise amahlombe ami futhi ngixoshe ibhubesi elicatshangelwayo ekamelweni.
Umthombo: I-New York Times.