Thola Izinto Ezenziwe Ngaphandle Kokukwenza Kakhulu
Uma uhlala ne- fibromyalgia (FMS) nesifo esingapheliyo sokukhathala ( ME / CFS ), ukuhamba phambili kuyisihluthulelo ekulawuleni izimpawu zakho. Ngokuphila okumatasa iningi lethu eliholayo, kulula ukushiwo kunokwenza! Noma kunjalo, ngomzamo othile, ungafunda ukuhamba ngejubane. Futhi uzojabula ngokuthi wenza.
Kungani i-Pacing ebalulekile?
I-FMS ne-ME / i-CFS ingawaphuza ngempela amandla akho. Uma amandla akho ephansi, konke okwenzayo kuthatha iphesenti enkulu yonke.
Njengoba kungenzeka ukuthi ufunde ngendlela eyinkimbinkimbi, uma uyinqobe, ukhokha intengo esheshayo ezimpawu eziphakeme.
Abaningi bethu baziphoqa ngezinsuku ezinhle, bezama ukubamba konke esingenakukwenza sonke isikhathi. Ngolunye usuku, sizokwenza izinto eziningi zokuhlanza, sihlanze ikhishi, sihlume insimu, futhi uye esitolo. Uma izimpawu ziqala ukukhahlela, abanye bethu siba nzima, sinomuzwa wokuthi kufanele senze konke ngaphambi kokuba sibe nobuhlungu obukhulu ukuqhubeka.
Kodwa into kuphela eyenzayo isenza sibi nakakhulu. Ngumuphi usuku oluhle lokukhiqiza lapho luholela emithathu (noma eyishumi) embhedeni? Uma usuqaphela ukuthi umjikelezo we-push-crash awusebenzi, ushiywe ukubuza, "Ngingayithola kanjani into ngaphandle kokuzenza ngibi kakhulu?"
Impendulo ihamba phambili. Kuthatha ukujwayela, kepha emva kwesikhashana, kuba semvelo yesibili.
Ngiziqhathanisa Njani?
Amasu amaningi wokuhamba angakusiza uphile kangcono ngesimo sakho.
Zihlanganisa:
- Ukwazi umzimba wakho
- Izikhathi zomsebenzi omfushane
- Ukuphumula okuhleliwe
- Imizila
- Ukubeka phambili kuqala
- Ukushintsha imisebenzi
Ungazizwa sengathi udinga ukuwasebenzisa konke-ukuhlola futhi ubone ukuthi yini okusebenzela wena. Ngezansi ukuhlolisisa isu ngalinye.
Ukwazi Umzimba Wakho
Ukuze uphumelele ekuncintiseni, kufanele unake umzimba wakho futhi wazi imikhawulo yakho.
Kungasiza ukugcina iphephandaba noma irekhodi lesifo . Umgomo wakho ukuphendula le mibuzo:
- Ngingakanani umsebenzi ongangenza ngisebenze ngosuku (noma ngelinye ilanga)?
- Ngingakanani ukubhekana kwengqondo engingayisebenzisa ngosuku (noma ngelinye ilanga)?
- Imiphi imisebenzi engithinta kakhulu?
- Ngisiphi isikhathi sosuku enginamandla kakhulu?
- Iziphi izimpawu "izimpawu zokuxwayisa zakudala" ukuthi ngisondele umkhawulo wami?
Uma wazi lezi zimpendulo, usulungele ukusebenzisa ama-pacing amasu empilweni yakho.
Izikhathi zomsebenzi omfushane
Singabantu abaphrinta, hhayi abagijimi be-marathon. Uma unomsebenzi omkhulu, ungazami ukulimala amahora. Sebenza isikhathi esifushane, uphumule isikhashana, bese usebenza isikhathi esifushane.
Isikhathi sokusebenza kwakho nokuphumula sincike emandleni akho okusebenza. Qala ngezikhathi ezimfushane kunalokho ucabanga ukuthi ungakwazi ukusingatha, bese uhlala okungenani imizuzu engu-15 phakathi kwakho. Hlela iwashi ukuze ungabanjwa kuwo futhi uhambe isikhathi eside kakhulu. Bona ukuthi uzizwa kanjani emva kwezinsuku ezimbalwa, bese ulungisa izikhathi uze uthole ibhalansi efanele.
Ukuphumula okuhleliwe
Izikhathi zokuphumula ezihleliwe zingaphezu kwamaphutha amancane owawuthatha phakathi kokuqhuma komsebenzi. Esikhundleni salokho, sekuyisikhathi esakhiwe ngosuku lwakho lapho ungathatha ukulala noma uthole ukuphumula kwangempela. Futhi, ubude besikhathi yisikhathi okumele uzichazele wena.
Ukulala phansi isigamu sehora kungakunika amandla, noma ungadinga i-hora yamahora amabili.
Isikhathi sokuphumula esihleliwe akusona isikhathi sokuhlola i-imeyili, ukukhokha izikweletu, ukufunda, noma ukwenza uhlu lwakho lokudla. Ingqondo yakho idinga ukuphumula njengomzimba wakho. Zama ukulala, ukulala phansi, ukuzindla, noma ukuthatha okugeza.
Imizila
Imizila ingakusiza ngempela, ikakhulukazi uma unezinkohlakalo eziningi zobuchopho . Uma ubeka futhi unamathele esimweni ngangokunokwenzeka, kusiza ukuvimbela izinkinga ezifana nokudonsa ukhula njalo ekuseni bese uqaphela ukuthi udinga ukuya ezitolo zokuthenga.
Isivimbela esikhulu kunazo zonke ukuthi izimo zethu azikwazi ukubikezela.
Singazi kangako ukuthi sizoba nezinsuku ezimbi noma uma usuku oluhle luzokwenza ukuthi lubi kakhulu ngaphandle kokuxwayisa.
Ukuze ubhekane nalokhu kungalindelekile, yakha ngokuvumelana nezimo. Bheka amandla akho avamile futhi ungaphansi kwesimiso ngosuku ngalunye ngokusekelwe kulokho. Uma uqedela futhi usenamandla, ungasebenza phambili. Uma unezinsuku ezimbalwa ezansi, thola phakathi nezinsuku ezimbalwa, uphinde ubeke phambili phambili ukuzinakekela izinto ezibaluleke kakhulu kuqala.
Ukubeka phambili kuqala
Okubaluleke kakhulu kubalulekile ekuthuthukeni. Zama ukuba nomfanekiso ocacile walokho okumelwe ukwenze ngokuphelele ngosuku, bese ugxila amandla akho lapho. Uma izinto ezingabalulekile kakhulu zidinga ukulinda ngenxa yalokho, yilokho okuyikho.
Uma uzithola uzizwa sengathi izinto eziningi kufanele zenziwe ngosuku olulodwa, yenza uhlu bese upheqa uhlu lwakho ezinxenyeni ezintathu: izidingo, ukufunwa kanye nemigomo.
"Izidingo" ziyizinto ezibaluleke kakhulu, okumele zenzeke-manje-noma-zikhona-ziyoba imiphumela.
"Ufuna" yizinto othanda ukuzenza uma unamandla.
"Amaphesenti" yizinto ozizwa ufanele ukwenze ukuze ujabulise omunye umuntu noma ngenxa yokuthi abanye abantu bazokwenza (njengokuthi, "Ngifuna ukupheka ukudla okukhulu, okwedlula amaSonto, ngoba umama wayehlala enza njalo.")
Qaphela kuqala "izidingo" zakho, bese uqhubekela phambili ku- "ufuna" (futhi, uma unamandla). Uma ungeke ukwazi ukufinyelela "kumafomu," makube njalo.
"Amafomu" angaba umthombo omkhulu wecala, ngoba ngokungawenzi, ungase uphazamise noma udumise othile. Ukukhulumisana okuhle mayelana nokulinganiselwa kokugula kwakho kungasiza ngalokhu ngokulungisa ezinye izilindelo zabantu ngalokho okwazi ukukwenza.
Kungase kudingeke ufundise abantu empilweni yakho mayelana nokugula kwakho. Nazi ezinye izihloko ezizokusiza:
Ukushintsha imisebenzi
Esikhundleni sokwenza into eyodwa isikhathi eside, zama ukushintsha uhlobo lomsebenzi njalo. Uma wenza umsebenzi owodwa womzimba isikhathi eside kakhulu, ungadonsa imisipha oyisebenzisayo, engabangela ubuhlungu nokukhathala. Lokhu kuya kokubili imisebenzi yomzimba nengqondo.
Isibonelo, uthi udinga ukugeza izitsha, ukuhlanza amahlanzi, ukukhokha izikweletu bese ubuyela amanye ama-imeyili. Ungayenzi ngaleyo oda! Esikhundleni salokho, geza izitsha, ukhokhe izikweletu, phinda izingubo, bese usebenza e-mail. Ngokushintsha izinto zomzimba nezingokwengqondo, unikeza ubuchopho nemisipha yakho konke okudingayo. (Futhi ungakhohlwa ukuthi udinga izikhathi zokuphumula phakathi komsebenzi ngamunye kanye.)
Kuyinto In-Going Process!
I-Pacing ithatha umzamo nokuzithiba okuyingxenye yakho. Uma ubona umehluko ongakwenza, noma kunjalo, uzothola ukuthi kulula ukuhamba ngokwakho kunokubhekana nemiphumela yokungenzi.