Ukucindezeleka kuyisihluthulelo esikhulu esihlokisana nomsebenzi
Ukuphathwa ikhanda kungabangela abantu ukuba baphuthelwe emsebenzini, kodwa uma behlala emsebenzini, izinga labo lomsebenzi livame ukunciphisa.
Eqinisweni, ngokucwaninga okudala ku- Journal of Occupational and Environmental Medicine, abantu balahlekelwa cishe izinsuku ezingu-4 ngonyaka ngenxa yamakhanda-iningi liba yimigqa yezinhlungu noma izinkinga zezinkinga .
Kunezizathu eziningi zokuthi kungani ungase ulungele ukukhanda ikhanda emsebenzini.
Lokhu kuthiwa, iningi lethu, ukushiya umsebenzi akuyona inketho, ngaphandle kokuthi ikhanda lakho likhubaza. Nokho, izindaba ezinhle ukuthi ukuthi ukwazi ngokuphathelene nezinkinga ezihlobene nomsebenzi ezihlobene nomsebenzi, ungathola okuyingqayizivele-isinyathelo sokuqala sokunciphisa ikhanda lakho futhi uzivimbele ukuba zingabikho esikhathini esizayo.
Izinhloko zezinhloko ezisemsebenzini
Kunezinto eziningana ezingabangela ukuthi kungabangela ukuba ikhanda likhule ekusebenzeni. Lokhu kufaka:
- Ukucindezeleka komsebenzi wakho wansuku zonke
- Ukulala okubi-ukuvuka ekuseni kakhulu ngosuku zokusebenza
- Ukuhoxiswa kwe-caffeine- ukungaphuzi ikhofi ngosuku olulodwa noma inani elingaphansi kokuvamile
- Ukusakaza ibhulakufesi noma isidlo sasemini
- Izimbangela zemvelo ezinjengokukhanya / ukukhanya okuvela kwikhompyutha yakho
- Izinkinga zemiklamo (isibonelo, ukuma okungekho ematheni wakho)
Ukucindezeleka cishe yilokho esikuhlobana kakhulu. Ukucindezeleka emsebenzini ngokuvamile kubhekisela ekucindezelekeni kwengqondo, njengokucindezeleka kokuqeda umsebenzi onzima wengqondo emsebenzini.
Kukhona nokucindezeleka kwengqondo emsebenzini, njengokucindezeleka ngokomzwelo kokusebenza nabanye, noma ukukhathazeka okuhlobene nokusebenza komsebenzi wakho.
Ukucindezeleka kunemiphumela eminingi emakhanda omuntu. Ngokwesibonelo, ukucindezeleka akukona nje ukuqala ikhanda lokukhwabanisa noma ukucindezeleka , kodwa kungaholela ekuthuthukiseni kwabo okungapheli.
Ukucindezeleka kungadala futhi ukukhubazeka okuhlobene nengqondo kanye nekhwalithi yokuphila.
Ukucindezeleka okubangelwa izinhloko kungenakuqondwa ngokugcwele, nakuba ososayensi bakholelwa ukuthi kungenza abantu abathile bangengozini enkulu ekukhuculeni imvelo. Ukucindezeleka kungase kuholele ekukhululweni kwamakhemikhali athile avuthayo, njenge-histamine, i-prostaglandins, ne-nitric oxide, eqala ukuvuvukala kanye nezinzwa zokubuhlungu esimisweni sezinzwa.
Okunye okukhona okungenzeka kunamakhanda ekhanda emsebenzini
Ngokwesifundo se-2013 ku- Journal of Occupational and Environmental Medicine, o okubangela ukukhanda ikhanda lakho emsebenzini kuhlanganisa:
- Izimbangela zengqondo nezenhlalakahle njengezimpikiswano
- Indawo yokusebenza engeyona inhlalakahle kakhulu
- Ukuxhashazwa okuvela kumphathi wakho noma osebenza nabo
Kuyathakazelisa futhi ukuphawula ukuthi abantu abanokugculiswa komsebenzi osezingeni eliphansi, futhi abantu ababhekana nokuntuleka kokunquma izinqumo noma ukulawula ukusebenza komsebenzi wabo banekhanda elikhulu kakhulu.
Izwi kusuka
Uma uzimisele ukuthuthukisa ikhanda lokusebenza emsebenzini, zama ukuthola imbangela-cabanga ukugcina umagazini wezinhloko ukuze kukusize uqede yonke into.
Futhi, khumbula ukuzinakekela wena nezidingo zakho eziyisisekelo. Yidla ukudla kwasekuseni. Thatha isikhathi sokudla kwasemini.
Hamba ngaphandle ukuze uthole umoya omusha izikhathi eziningana kulo lonke usuku. Ukuzivocavoca ngaphambi komsebenzi noma ngemuva, futhi uma uphuma emsebenzini, vumela ingqondo yakho ithathe ikhefu emsebenzini wokuphila.
Uma ukucindezeleka komsebenzi wakho kukudangalisa, cabanga ngamasu okuphatha ukucindezeleka njengokwelashwa okuphumula, ukuzindla, noma i-yoga. Khuluma nodokotela wakho siqu ukuze uhlele uhlelo olufanele lwekhanda.
Imithombo:
U-Christensen JO, Knardahl S. Umsebenzi nokukhwabanisa: okuzofundwa ngokucabangela kwengqondo, kwezenhlalakahle nezomshini wezinkinga zekhanda. Ubuhlungu . 2012 Oct; 153 (10): 2119-32.
I-Nash JM, ne-Thebarge RW. Ukuqonda ukucindezeleka kwengqondo, izinqubo zayo eziphilayo, nomthelela okhanda oyinhloko. Izinwele . 2006; 46 (9): 1377-1386.
Schwartz BS, Stewart WF, & Lipton RB. Imisebenzi yokulahlekelwa emsebenzini futhi yehle ukusebenza kahle okuhambisana nokuphathwa ikhanda endaweni yokusebenzela. J Occup Environ Med. 1997 Apr; 39 (4): 320-7.
U-Tynes T, uJohnnessen HA, & Sterud T. Izimo eziphathelene nokusebenza kwengqondo nezinkinga zomsebenzi ezibangelwa ikhanda: isifundo se-3 esilandelayo sokulandelwa kwabantu abaningi eNorway. J Occup Environ Med. 2013 Dec; 55 (12): 1436-12.
Wöber, C. Holzhammer, J. Zeitlhofer, J. Wessely, P. & Wöber-Bingöl, C. Izimbangela ze-migraine ne-headache-type headache: ulwazi nolwazi lweziguli. I-J Headache Pain . 2006; 7: 188-195.