Ukuzivocavoca okanye Umqhubi ophezulu
Sonke siyazi ukufumana nokuhlala sempilweni ngokuzivocavoca sinokuva, kodwa ngamanye amaxesha kunokuziva kulungile ukuba abantu abasebenzisa umzekelo bangase bazibuze, ngaba unako ukuphakama ekusebenzeni? Kwaye ukuba unako ukuphakama emzimbeni, njengokuba unakho kumachiza, ngaba kukuhle kuwe okanye kukubi?
Impendulo emfutshane kukuba, ewe, unako ukuphakama ekusebenzeni. Kwaye nangona uvakalelo oluphakamileyo ngokwabo aluyingozi, kufana neziyobisi, unokulimaza ngelixa unempembelelo yaloo mvakalelo ephakamileyo, njengoko unganakwazi ukuphazamiseka kwezinto ezinokuthi unobungozi kunye nomzimba wakho.
Kukho umngcipheko wokufumana umlutha kumgangatho ophezulu owufumana ekusebenzeni, oko kungakhokelela.
Izinzuzo zokuzivocavoca
Ngaba kufuneka sikhathazeke ukuba sisebenzisa kakhulu? Ininzi lethu, impendulo ayikho. Uninzi lwabantu aludingeki lukhathazeke ngokufumana umlutha wokusebenzisa, kwaye kufuneka uzame ukusebenzisa rhoqo. Ngokuqhelekileyo, abantu abangayisebenzisi abaninzi bafumana umsebenzi onzima ekuqaleni, kwaye emva kokuba amandla akho, amandla kunye nobuchule bakho buqala ukuba uzive ulungile ngexesha nangemva kokuzivocavoca.
Kwabo abo baye bahlaziya rhoqo, bajonge phambili ukuzivocavoca, kwaye bazive baninzi ngexesha nangemva kokuzivocavoca, abaninzi banakuze bafike kwindawo ekuzibandakanya ngayo ukukhathazeka kakhulu. Kukho ukuhluka ngokubanzi kwindlela abantu abanokuzonwabisa ngayo ekusebenziseni izinto, ukuxhomekeka kwabantu, ukuxhatshazwa kwabantu, kunye nokwenyuka kwabantu kwintsholongwane, kwaye kuye kwaphawulwa izazi zenzululwazi ukuba esinye sezizathu ezibalulekileyo ukuba abantu abaneenjongo zokunyusa umzimba ekugqibeleni bayeke ukungonwabi.
Ukuba nantoni na, ininzi yethu iya kuzuza ngokusebenzisa okungakumbi, nokwandisa ukuzonwabisa kwethu, ukuqinisa inkqubo yokuzilolonga rhoqo.
Ukuzivocavoca kuphucula ukusebenza komzimba wakho ngeendlela ezahlukeneyo. Nazi ezinye zeenzuzo zokuzilolonga rhoqo:
- Ukuzivocavoca kunika amandla kwaye kwandisa ukhathala kwakho ekukhathala, oku kuthetha ukuba nangona umzimba wakho usebenza nzima xa usebenzisa, emva kwexesha, uzive ukhathele kunokuba wenze ngaphambi kokuba uqale ukusebenza.
- Ukuzivocavoca kukunceda ukuba ulale ubusuku obuhle, kwaye unokukunceda ekuhluphekeni kokulala.
- Ukuzivocavoca kwenza ukuba imisipha yakho ibe namandla, ukuphucula ikhono lakho lokwenza imisebenzi ehlukileyo ehlukeneyo, nokwandisa ukuzimela kwakho, njengoko ungeke ufune uncedo ngemisebenzi yomzimba.
- Ukuzivocavoca kwenza ukuba uguquke ngakumbi, ukwandisa iintlobo zemisebenzi yenyama ongayenzayo, nokuba ingahambelani ngokuthe ngqo kunye nokuzivocavoca.
- Ukuzivocavoca kuphucula ukunyamezela kwakho, oku kuthetha ukuba unokuqhubeka usebenza ngamandla ixesha elide kunokuba unako xa ungayisebenzisi, ngaphandle kokuziphazamisa okanye uzive ungakhululekile.
- Ukuzivocavoca kwenza umzimba wakho uphumelele kwimisebenzi engokwenyama, oku kuthetha ukuba unako ukwenza ngokunyamezela, kwaye uzive ukhathele emva koko, kunokuba ungayisebenzisi rhoqo.
- Ukuzivocavoca kunciphisa umngcipheko wokulimala, njengengxaki ephantsi.
- Ukuzivocavoca kukunceda ukulawula ubunzima bakho, kwaye kunokukunceda ukuba ukhululeke xa ubeke ubunzima obukhulu.
- Ukuzivocavoca kunciphisa umngcipheko wesifo senhliziyo.
- Ukuzivocavoca kunciphisa umngcipheko wohlobo lwe-2 (ukuqala kwabantu abadala) isifo sikashukela.
- Ukuzivocavoca kunciphise umngcipheko wokudakumba kwaye kunokunceda ukulawula iimpawu zokudandatheka kwabo banayo.
- Ukuzivocavoca kunokunciphisa imiphumo yokuguga ngokusebenzisa ukuphucula ukusebenza ngexesha lexesha eliqhelekileyo lempilo yobomi bemihla ngemihla.
Ngoko unokuba uzibuza, nge-litany yeenzuzo, ingaba yintoni ingxaki yokuzivocavoca? Kuzwakala ngathi kulunge ngakumbi, kwaye awukwazi ukuhamba kakuhle. Kwabaninzi bethu, oku kuyinyaniso, kodwa kubantu abanomdla okanye umntu osenokwenzakala, okanye abo banomdla kakhulu kwi-opioid-endala-izidakamizwa ezinokuveliswa ngumzimba-kunokukho umngcipheko wokusebenzisa kakhulu.
High Runner
Imvakalelo emihle abantu abayifumana kwi-exercise, eyaziwa nangokuthi i- euphoria , yinto ephawulekayo, ebizwa ngokuba "ngumgijimi ophakamileyo." Uvuyo oluvakalelwa ngalo nangemva kokuzivocavoca aluyingozi, kwaye njengoko kuphawuliwe ngasentla, ukuzivocavoca ngokuqhelekileyo kusempilweni, ngokungakhathaliseki ukuba kungagqithisi.
Enyanisweni, iimvakalelo ezintle abantu abazenzayo ekusebenziseni umzimba zingaba yindlela enamandla yokwenza ukuba usebenze rhoqo, unokulwa nokudandatheka, kwaye kunokunceda abantu abazama ukufumana izilwanyana ezixilisayo kunye neziyobisi. Ingxaki ivela kwinkqubo yengqondo yomlutha , enokuthi ivele kubantu abanomdla ophezulu, kwaye banakho ukukhokelela ekusebenziseni umlutha.
Ukuphakama komgijimi kwenzeka ngokuqhelekileyo xa abantu bathatha inxaxheba ekusebenziseni ngamandla, njengokubhukuda, ukubhukuda, okanye ukuzivocavoca. Kubangelwa utshintsho emzimbeni nangengqondo eyenzeka ngexesha lokuzivocavoca, okucatshangelwa ukuba lifana neenkqubo ezenzekayo xa abantu bathabatha iziyobisi ze-opioid, ezifana ne- heroin . Nangona oku kungabonakala kukugqithisileyo, iinkqubo zomzimba ze- opioid usetyenziso lweengxaki kunye nokuxilonga umzimba kunokusondeza kunokuba ungacinga, njengoko i-endorphins yomzimba ibalulekile ekuqaliseni zombini iintlobo zomlutha.
Njengomphakamo ophakamileyo abantu abafumana kuwo ngokusebenzisa izidakamizwa ze-opioid, ukuphakama komgijimi kuvakalelwa, kuyakhawuleza kwaye kukhululekile. Ukuba ufumana umgijimi ophakamileyo, unokuyeka ukuphawula intlungu, okanye ukuba "unqabile." Unokuba nefuthe elikhulu lokuphila, nangona oko kungabonakali okwenyaniso. Ngokomzekelo, awuyi kuphazamiseka kukuba unyaka okanye ushushu kakhulu kwaye unokucinga ukuba ezi zinto azibalulekile, uzive ungenakunqandeka, unamandla angaphezu kwamandla omntu kwaye unokwenza amandla kwaye ungenza nantoni na uze phezulu.
Ngokuqinisekileyo, ezi zinto zenyama ziyinto ebalulekileyo-abantu abaphakanyiswayo kwi-heroin kunye nabantu abaphakanyiswayo ekuzilolongeni baxhatshazwa njengokuba nabani na umntu ogula ngenxa yokugqithisa okanye ukuphefumula, okanye ngenxa yokwenzakalisa intlungu ukuba sinakekele. Abantu abajongene nokuphakama komgijimi baye baziwa ukuba baqhubeke nokubandakanya ukuzivocavoca okanye imidlalo, nangona benokulimala kakhulu, njengamathambo aphukile. Ngelo xesha, babengazange baqaphele ukuba bebuhlungu, okanye kwakubonakala kungabalulekanga.
Inzululwazi Yenza I-Euphoria
Iingcali zenzululwazi ziye zafunda umphakami ophezulu, ukuze ziqonde iindlela ze-opioidergic eziphakamileyo kumgijimi womntu, kwaye ukuchonga ubudlelwane beemichiza ezinjengeziyobisi, ezenzeka ngokusemzimbeni emzimbeni, ekuhlaleni okanye ekuphakameni kwabantu xa bebandakanya ukuzivocavoca. Benza i-PET ihlola kwiimbaleki ezilishumi, kwizihlandlo ezimbini ezihlukeneyo ngokulandelelana, ngokuphumla nangemva kweeyure ezingama-2 zokunyamezela ukuhamba malunga ne-20 km. Bafumene ubudlelwane phakathi kohlobo lwe-opioids ebuchosheni, kunye namava abadlali abavuyayo. Inqanaba lokunyameka liye landa kakhulu emva kokusebenza. Iziphumo zolu phando zixhasa "i-opioid theory" yomphezulu womgijimi kwaye zibonisa iziphumo ezithile zommandla kwimimandla yengqondo echaphazelekayo ekusebenziseni isimo sengqondo kunye nomoya. Olu uphando lubonisa ukuba ubuchopho babantu abasebenzisa ngokugqithiseleyo bafumanisa ubuninzi beepioids ezinjengeziyobisi, ukudala ukuphakama okukhulu, ngoko ke kwenza kube lula ukuba bafune ukuphinde baphinde bafumane kwakhona.
Indlela Yokukwazi Ukuba Uphuhlisa Umlutha Wokuzivocavoca
Kulungile ukuvuyela umsebenzi. Enyanisweni, kukhuthazwa. Uninzi lwexesha, oku akuyi kuba yingozi, kwaye kuya kukwenza okulungileyo. Kukulungele ukuba ucinge ngendlela onokuphucula ngayo ubuchule bakho, okanye ukugqwesa kuyo nayiphi na indlela yokuzivocavoca okanye umdlalo owenzayo.
Lapho kuba yingxaki ukufumana injabulo ekusebenziseni umzimba xa iba yinto ejolise kuyo ebomini. Ukuba ujabulela ukuzivocavoca, ufanele ujonge nezinye iinkalo zobomi. Ukuba umsebenzi uwukuphela komsebenzi owufumanayo-ngaphandle kweminye imisebenzi yokulutha, njengokwabelana ngesondo, ukutya, umsebenzi, i-TV, kwaye kunjalo, utywala kunye nezinye iziyobisi-unokuba ugxininise kakhulu kwizinga eliphezulu ofumana kulo, ukulimala kwezinye iindawo zobomi.
Ngaba unandipha ubomi obupheleleyo kunye / okanye intsapho? Ukuba bonke abantu othanda ukuchitha ixesha kunye nabo basebenzisana nabahlobo, unokuba uthabatha kakhulu. Oku kubaluleke kakhulu ukuba uyazi ukuba unengxaki ebusweni bakho obuphambili, umzekelo, kunye nabazali bakho, iqabane lakho okanye nabantwana bakho, kodwa awuyikujongana nale ngxaki kuba ugxininise kakhulu ekubalekeni ekusebenzeni.
Esinye sezibonakaliso ezinkulu zomlutha ngumvakalelo ongenakukwazi ukujamelana ngaphandle kokuphakanyiswa kwakho okuphezulu-ukuba yenye yezinto ezibalulekileyo ebomini bakho. Ukuba ufuna ukuyeka ukusebenzisa, mhlawumbi ngenxa yokuba uxakeke kwezinye izinto eziphambili, okanye ngenxa yokugula okanye ukulimala, ngaba uzive ucinezelekile, uxhalabile okanye ungakwazi ukuhlangabezana nayo? Ukuba kunjalo, sebenzisa umlutha wokuba utywala.
Mhlawumbi kubalulekile ukuba uqaphele ukuba kukho ezinye iimeko ezingakhokelela ekusebenzeni kakhulu. Ukusetyenziswa ngokugqithiseleyo kunokubonakala rhoqo kulabo abaneengxaki zokutya ezifana ne- anorexia okanye i-bulimia, kwaye banokwenzeka ngokubakho kokutya .
Yintoni ongayenza Ukuba utywala
Ukuba ucinga ukuba unokusebenzisa umlutha wokusebenzisa umzimba, gcina ingxelo malunga nokuba usebenze kangakanani, kwaye nini, kunye nesimo sakho sengqondo ngaphambi nangemva kokusebenzisa, kwaye xa ungakwazi ukusebenzisa. Ukuba, emva kweveki okanye kunjalo, uqaphele umzekelo wokusebenzisa umsebenzi wokuphakamisa umgijimi ongacingi ukuba unokujamelana nayo ngaphandle, uthetha ugqirha wakho kwaye udlulisele iingxaki zakho ezichazwe kwimidiya kunye nokubhala idayari. Ugqirha wakho unokukuthumela kwi-ingcali yezempilo yengqondo, ngubani onokukunceda ukuba usebenzise umsebenzi wakho, kwaye unokukunceda ukwazi ukufumana uvuyo kwezinye izinto zobomi.
> Imithombo
> Boecker, H., Sprenger, T., Spilker, ME et al. Umgijimi ophakamileyo: iindlela ze-opioidergic ebuchosheni bomntu. I-Cerebral Cortex 18:11, 2523-31. 2008.
> Egorov, A. & Szabo, A. Ukuziqhelanisa: Umzekelo wokusebenzisana ukucinga ngokucacileyo kokusetyenziswa komlingo. I-Journal ye-Addictions Act, 2 (4), 199-208. 2013.
> Ukuzivocavoca, ukuvuselela, kunye nengqondo ye-opioid system. I-neuroscientist, 14: 6, 537. 2008.
> I-Landolfi E, Ukuxilisa umlingo. Ezempilo zeMidlalo, 43: 2, 111-1119. 2013.
> van Ree, JM, Endorphins kunye nomlutha. I-European Neuropsychopharmacology, iSongezelelo 2 v15: S97-S98. 2005. INGXELO: 10.1016 / S0924-977X (05) 80220-2.