Uvuka phakathi kweminyaka yokuguga iyisigaba esibalulekile empilweni yomuntu, noma ngabe kuyindoda noma owesifazane, bonke bahlangabezana nezinguquko ezibonakalayo zomzimba nezengqondo. Njengokukhula kweminyaka, uhlelo lwemithambo yokukhipha imishayo emzimbeni luyalungiswa, amazinga emishayo ayashintsha kakhulu, okuqondile komphumela empilweni yansuku zonke nasemsebenzini. Le ndatshana izobe igxile kuzihloko ezinjengokuthi "ukuzivocavoca njalo," "ضغط yebhizinisi," "ukuntuleka kokukhuthala emsebenzini," kanye "nokwakha imikhuba yokuzivocavoca: ukwehlukanisa uhlobo lokucindezela emsebenzini kanye nokuntuleka kokukhuthala." Sizoba ngaphakathi kobulungu be-uvuka phakathi kweminyaka, sikhuluma ngezizathu, izimpawu zalokhu, futhi sinikeze izixazululo ezithile nezobuchwepheshe.
1. Ukuqonda isizinda somzimba nezengqondo se-uvuka phakathi kweminyaka
Ikhulu labesilisa nabesifazane livula isizinda somzimba esiguqukayo. Abesifazane bavame ukuba nezinguquko emiphumeleni yemishayo ejwayelekile, uqhamuka ekunciphiseni kokukhishwa kwe-estrogen, okungaholela ekungazinzile kwejwayelekile, izishisa, ukuvuka kokuthuthumela, ukuhamba ubuthongo, ukucindezeleka, nokukhathazeka. Abesilisa baphinde baveze izinguquko ezinkulu zokwehla kwe-testosterone, okuholela ekwehleni kokukhuthala, ukwehla kwemizwa, ukuncipha kwamandla nomqondo ongazinzile. Bobabili bangase babhekane nokukhathala okuhlukile, ukuncipha kwemisipha, ukuncipha kwememory kanye nezimo eziyingozi zokukwazi ukubhekana nengcindezi. Lezi zinkinga zomzimba nezengqondo zihlala zingeza umthelela emsebenzini, okwengeza ingcindezi emsebenzini.
2. Umjikelezo obi wokucindezela kwezokusebenza nokuntuleka kokukhuthala
Ngalesi sikhathi se-uvuka phakathi kweminyaka, izimbangela zengcindezi ezisebenzini ziqhakambisa kakhulu, kuhlanganise okulindelweyo kumphathi, ingcindezi yokusebenza, izithiyo zokuqasha, noma ukuxabana phakathi kwabantu. Lezi zicindezelo zangaphandle zihlangene nezinguquko zomzimba, zenza abakhweli be-uvuka phakathi kweminyaka bazizwe "bekhuthazekile" kanye "nokwehla kokufuna ukusebenza". Ukuba njalo engcindezini kuholela ekwenyukeni kokucindezela kwe-sympathetic nervous system, okuqondile kumphumela wezithako zendlela yokuxhumana ezifana ne-serotonin ne-dopamine, okwenza abathile baveze izimpawu zokukhathazeka, ukungabi namandla, ukucasuka, kanye nokungagxili kokucabanga. Ngokwesifundo sezonke zempilo, ingcindezi eningi ibangela ukungqubuzana komugqa we-stress (HPA axis), okwenza umphumela wokufunda ungenze, futhi akukwazanga ukwehla kwemizwa, kepha umzimba ubhekwa sengathi less bệnh.
3. Izinzuzo zomzimba nezengqondo zokuzivocavoca njalo
Ukuzivocavoca njalo kuphakathi kwezixazululo ezingezona ezokwelapha zokuhlola izinkinga ezihlobene ne-uvuka phakathi kweminyaka. Ucwaningo luveza ukuthi uma uzivocavoca izikhathi ezi-3 kuya kwezi-5 ngesonto, izikhathi ezingu-30 kuya kwezi-45 kwemizuzu, kungakhuphula kakhulu ukukhishwa kwe-dopamine ne-endorphins, kunciphise ukucindezeleka, ukungazizwa kahle, ne-stress, kube nomthelela ekwazini ukuba nozakwethu. Ngaphezu kwalokho, ukufundisa ngokwanele (okufana nezinsiza, izinsimbi ezilula) ukunciphisa izitho zomzimba, kuthuthukisa ukuhamba komzimba, nokwenza ngcono i-metabolism nemisipha yokukhulisa i-bone density. Ukuzivocavoca kuphinde kuthuthukise ukuzethemba, kukhaliphe nemizwelo emihle, futhi kunciphise umthelela we-stress.
4. Izigaba ezithile nezinto ezidingekayo zokuvuselela imikhuba yokuzivocavoca
1. Beka imigomo ecacile naphakathi
Njengoba uhamba emoyeni ngama 30 emizuzu ngesonto, noma ukuthatha izifundo zokuqeqeshwa, njengokuthi kube ne-yoga kanye ne-spin, ukuze unciphise ukuzizwa wedwa nokuphikisa. Kuqondiswa ukuthi intensity yokuzivocavoca yenzeke kancane, njengesilinganiso sokushaya kwenhliziyo esimanjemanje 60-70% (maximum heart rate = 220 – iminyaka).
2. Khetha izinhlobo zokuzivocavoca ezifanele isikhathi sakho
Abasakaza bangakhetha ukuzivocavoca kancane, njengokuhamba ngesivinini, ukuhamba ngebhayisikili, i-taichi, noma ukuhamba ngephiko, nalabo abanekhono eliphakeme bangangezelela ukufundisa ngezinsimbi, futhi kuhlale kufaka imijikelezo ye-abdominal.
3. Sebenzisa amathuluzi wokuhlola ukuzivocavoca kanye nomngani ophakeme
Izinhlelo zokusebenza zokuzivocavoca, izinsiza ezilwearable zingakubhalela izinganeko zokuzivocavoca, ukwakha imigomo (njengokuhamba ngesinyathelo sango-8000) ezinsizeni ezikhelayo, abathandekayo, izisebenzi bangakwenza kube kube ukhawulezile.
4. Isibonelo sezinqubo zokubuyisela ezihambisana nalesi sikhathi se-uvuka phakathi kweminyaka
(1) Ukwakha: (5-20 emizuzu)
(2) Ukuzivocavoca: hamba ngesivinini noma phakama (20 imizuzu).
(3) Ukuqeqesha amandla: 15 we squat, 10 we push-up, 12 ukuxhumanisa, imisebenzi emibili ngasinye.
(4) Ukwanda: Zibandakanye kokukhucululwa kokukhulumela emzimbani, zamukele izinga legazi 5-10 emizuzu, kube yinjongo yokuphumula ingalo.
5. Ikanjani i-therapy ye-mindful exercise
Ukuphazamiseka kwangempela nezinye, ugcizelela umhlangano wokukhumbula, ngokudlula umhlangano (hz - umuhla 5Hz-12Hz) ukuze uzothokozisa indaba yokuzithokozisa, ingenze izinhlelo zomwe.
5. Ukuhlaziya umsebenzi nezivocavoca zisebenzisana kanjani, ukwehlula ingcindezi emsebenzini nokuntuleka kokukhuthala
1. Ukuphathwa kwesikhathi nokuhlela okuhle
Sicela izisebenzi zixhumane ngokubambisana nomlawuli wazisa izinsuku zokukhuluma, lokhu kungahlanganiswa, njengokuhamba isikhathi phakathi nosuku, isithombe, ukuhamba ngesinyathelo njengesithoko, ezintweni ezizokwandisa.
2. Izimo zokusebenza ezilungile zokuzivocavoca
Izinkampani zingahlinzeka ngezinsiza zokuzivocavoca, ukwakhiwa kwevenkile yokusebenza kwemikhuba, nangokubamba izinkampani zokuhlangana, zikhuthaza uhlu lokuthuthukisa.
3. Ukuhlangana kokusebenza nezinhloso
Ubulili be-uvuka phakathi kweminyaka bahlala behluleka ukusetshenziswa ubungqabavu kanye nezimpendulo, kufanele baqhamuke nezindlela zokwesekwa (njengokubamba emiphakathini yebhulu, zokuxhumana, ukwakha umthombo wokuxhumana) ukuze bavuse umqondo.
4. Ukuthola nezimbangela ze-stress
Ukuthola ukuthi "i-stress journal" ibhalela izinsuku zompilo ushintsho, bheka phakathi kwezindaba eziyinhloko (izimo, impilo), izimo (ukucindezela, ukungaphumelelanga) nezimo (ukuxabana phakathi kwabantu, i-organizational change).
5. Umbiko wezinhloso ezinkulu
Ngemva kokukhuluma uhlelo lwezimali, biza umsebenzi wamasizini noma izifundo ukuze ziphume imindeni.
6. Ucwaningo lokugudluza
Izincwadi zomsebenzi nezokuxhumana zikhombisa: ukuzivocavoca njalo ngaphambilini kunciphisa i-uvuka phakathi kwemiyalelo, umkhuhlane, nokucasuka, kanye nezinkinga eziphindaphindo ngempumelelo.
7. Lezi zihloko zingehlukahlukene zokwelapha nezincomo zesikhumbuza
1. Ukuhlola okubungaza: ucwaningo lukhombisa ukuthi i-aromatherapy egama eliyisihluthulelo, kanye ne-nerve re_wrapper yokucindezela, ingahamba phambili.
2. I-musical therapy: Ukukhetha ukuhamba kokubuka nedolobha ngezinsuku ezingu-20-30 zamaminitsi, kunciphisa i-cortisol, kubhalwe ekuhlangabezaneni.
3. Ukusebenza ngebhayisikili nokuhlola: amaviki amabili avumelana nonke ukuze uphinde uhamabe, futhi uqhubeke nomoyizela okujabulisa.
8. Ubulungiswa bokwelashwa uma ufaka izinhlelo ezinzima
Uma usuphume phambili nozama amahlaya ezokwelapha impela kumaphuzu amahlanu, ungafunwa umhlangano ochwepheshe. Abesifazane bangakukhulumisela udokotela wezokwelapha, ikakhulukazi uma kwenzeke uhla olunganele; icubungula ubuzwe uma ungaka. Abadokotela bangamkhumbuza ukuhamba phambili. Abahlaziya bangenza ukuhlinzeka izinhlelo ezіmatozeokuqala.
9. Ubulungiswa nempilo • Lokhu kudingeka izidelakango program njengoba kuhlola ukuhamba phakathi kwamathuba:
1. Ukufunda izifundo ezahlukene: kungafundiswa ukuzama kudala izithombe ezintsha, ibhizinisi lokuzama, ngethuba impilo yokuxhumega.
2. Bukela okwenziwe kancane: uthola izinyathelo zokutshala ezimfushane.
3. Thola izinyathelo ezikufundisayo: uthuthukise izinsuku zemininingwane ukuze uthole imfashini eyingxenye yokulawula.
Isiphetho
Uvumisisa izinyathelo zempilo, isizinda semishayo emisha sesihungele umkhawulo amongst, ikakhulukazi ukunikeza ukusekela ezithakazelisayo. Ukubuyisa izinyathelo zakwa-uvuka phakathi kweminyaka, ukhethe izinyathelo ezithile ezmatched zisebenze ngendlela efanele, nibhala izinqumo ezinolwazi nye edlula ngenxa yemfashini yempilo.