Uhlale Uthukile? Uxhumano Olufihlekile Phakathi KweStress, Izikrini, Nezinga Lwamandla

Iningi labantu lithi ukukhathala kwabo kubangelwa ukungalali ngokwanele. Lala kakhulu, uzozizwa ungcono. Kodwa izigidi zabantu abalala amahora ayisikhombisa noma ayisishiyagalombili basavuka bekhathele, bahudule ntambama, futhi bazizwe bephelelwe amandla ngaphambi kokuba uhhafu wosuku udlule. Incazelo elahlekile akusikona ukulala okwengeziwe. Yilokho okwenzeka ohlelweni lwakho lwezinzwa ngesikhathi uvukile.

Amandla aphansi ahlala isikhathi eside avame ukuvela ohlelweni lwezinzwa olungaze luthole ukuphumula okuphelele — uhlelo oluhlala lusesimweni sokucindezeleka okuncane ubusuku nemini, usuku nosuku. Futhi okunye okukhulu okubangela leso simo empilweni yesimanje yinto abantu abaningi abangayiboni njengokubacindezela nakancane: ifoni yabo.

I-biology yokuncipha kwamandla

Indlela impendulo yokucindezeleka esebenza ngayo

Uma ubuchopho bakho buqaphela ingozi — eyenzeka empilweni noma emphakathini, emzimbeni noma ngemininingwane — ibangela i-hypothalamic-pituitary-adrenal (HPA) axis, umjikelezo wezimpawu ophumela ekukhululeni kwe-cortisol ezandleni ze-adrenal. I-cortisol ikhuphula igazi le-glucose, iqinisa ukunaka, icindezela ukudla nokusebenza komzimba, futhi ilungiselela umzimba ukuba wenze okuthile.

Lena impendulo efanele uma kunosongo oluphuthumayo. Inkinga ukuthi impendulo yokucindezeleka yavela ukuze ibhekane nezimo ezimfushane, ezicacile — izilwane ezizingelayo, ukuxabana, ingozi esheshayo. Ayizange yakhelwe ukusebenza njalo ngaphandle kokuma. Uma ikwenza, imiphumela iyanda: ukucindezeleka okuqhubekayo kuxhunyaniswa nokulala kabi, umoya ophansi, ukusebenza buthaka kwamasosha omzimba, nokukhathala okungelapheki nje ngokulala.

Lokho okukhathazayo okukhulu empeleni: akukhona ukuntuleka kwamandla, kodwa ukuntuleka kokubuyisela amandla. Uthola amandla ngokushesha kunalokho ongakwazi ukukubuyisela.

Kungani ifoni yakho iyimishini yokucindezela

I-smartphone iletha, ngokushesha zilandelane, wona kanye amaqembu ezinto uhlelo lomuntu lokuqaphela ingozi olusabela kakhulu kuzo: ukuhlolwa kwabanye (ukuthandwa, amazwana, ukusabela), izindaba ezingase zibe zimbi (izaziso, izihloko zezindaba), izingxabano ezingakaxazululeki (imilayezo edinga impendulo, ama-imeyili angaphendulwanga), nomvuzo ongabikezelwa kahle (i-feed eguquguqukayo engase ibe nolwazi olubalulekile noma oluthakazelisayo). Ngayinye yalezi ibamba ukunaka futhi yengeze kancane umuzwa wokuhlala uqaphile noma ukuxineka.

Ngokuhlukana, lezi zimpendulo zincane kakhulu. Akukakabonakali ukuthi ziyahlangana zikhuphule i-cortisol ngendlela engalinganiswa lapho ifoni isetshenziswa ngendlela ejwayelekile. Okubonakele ukuthi kuzwakala kanjani: ocwaningweni lwamasonto amabili, abantu ababehlola i-imeyili kathathu kuphela ngosuku babika ukucindezeleka kwansuku zonke okuncane kunalapho beyihlola kaningi ngendlela abayithandayo (Kushlev & Dunn, 2015), kanti labo abasebenzisa i-smartphone kakhulu bavame ukubika ukucindezeleka okwengeziwe nokululama okubi kakhulu.

Ucingo aluzwakali. Lokho kwenza kube namandla ekukhiqizeni ingcindezi. Ukuxhumana ngakunye kubonakala kungelona inkinga. Kodwa uhlelo lokuziphatha lugcina ibhuku ngisho noma ingqondo yethu ayiqapheli.

Isikhala sokubuyisela

Ukubuyiselwa kudinga isikhathi sokuphumula esiqinile

Umzimba ulungisa futhi ubuyisela uqobo ngesikhathi sokuphazamiseka okuphansi: ubuthongo, kodwa futhi nokuphumula lapho uv awake — isikhathi sokuthula, esingakhuthazi, esingasebenzi ngengqondo. Uhlelo lwezitho zomzimba oluphansi (uhlobo lwe-"phumula futhi udle", oluphikisana nolwe-sympathetic olukhuthaza ingcindezi) ludinga ukuvuselelwa okuqhubekayo ukuze luhlambulule imiphumela ye-physiological yokuphendula kwengcindezi kosuku.

Abantu abaningi bacabanga ukuthi bayaphumula uma besefonini. Akusikho. Ukuskrola, ngisho ungenanjongo, kugcina ukunaka kwakho kumatasa: ubuchopho buqhubeka bucubungula izimpawu zokuxhumana nabantu, izindaba, nemivuzo emincane, kanti izaziso zikugcina ulindile. Lokho kuwukuvuswa, hhayi ukuphumula — futhi kususa isikhathi esithule, sokungenzi lutho lapho abantu bebika ukuthi bazizwa bevuseleleke kakhulu.

Umphumela wakhona wukuthi kuba nesehlo sokululama: uzizwa sengathi uyaphumula, kodwa umzimba wakho awululami ngendlela efanele. Uyolala usunokuthi ube nesikhathi sokuphumula, kodwa isimiso sakho sezinzwa besingakaze sisuke esimweni sokuqaphela kakhulu. Ukuskrola sekuhlwile kwenza isikhathi sokulala sibe sekwephuzile futhi kushiye ingqondo yakho imatasa uma usulala. Futhi lo mjikelezo uyaqhubeka.

Inkinga yokuhlala kokuqonda

Kukhona umqondo wokucabanga okukhulisa leyo ye-physiological. Ucwaningo lweSophie Leroy lwenza igama elithi "attention residue" ukuze ichaze okwenzeka uma ushintsha phakathi kwemisebenzi: ingxenye yokucabanga kwakho ihlala emsebenzini wangaphambili, idla izinsiza zokucabanga ngisho nangemva kokuthi usuhambile.

Njalo uma uhlole ifoni yakho — futhi umuntu ojwayelekile uyakwenza lokhu cishe izikhathi eziyi-100 ngosuku — udala umthwalo wokugxila. Umyalezo owufundile ngokwengxenye. Umbuzo ongaphenduliwe. Uxhumano olungakaxazululwa. Lezi zinsalela ziqoqeka phakathi kosuku, futhi izindleko zokucabanga zokuzithwala zikhathaza: akukhathali imilenze, akukhathali amehlo, kodwa umuzwa ophumile, ophumile, ongakwazi ukucabanga ovela emithwalweni engapheli ngaphandle kokuphola okwanele.

Lokhu kubukeka kanjani emsebenzini

Ukuqaphela umkhuba

Uphawu oluthembekile kakhulu lokuthi ukugcwala kwezobuchwepheshe kuholela ekukhathaleni kwakho yikhwalithi ethile yokukhathala. Ngokuvamile, lokhu kuveza:

• Kubi kakhulu phakathi nosuku, ngemva kokusebenzisa isikrini ngokugxila ekuseni
• Kuthuthukiswa (okwesikhashana) ngekofei, kodwa ukuthuthukiswa kuhlala kuncane futhi kuphansi ngokuhamba kwesikhathi
• Kuhambisana nokukhathazeka, ukungabekezelelani, nokukhathazeka ekwenzeni izinqumo ezincane — zonke izimpawu zokwehla kwe-prefrontal cortex
• Akuphucuki kakhulu ngezimpelasonto, ngoba abantu abaningi bagcina imikhuba efanayo yokusebenzisa isikrini ezinsukwini zokuphumula
• Kuhle ngemuva kwesikhathi sangempela emvelweni, ukuzivocavoca, noma izikhathi ezinde ngaphandle kwezinsiza — uphawu olucacile mayelana nesizathu

Uma lokhu kujwayelekile kuwe, inkinga akuyona inkinga yokulala. Kuyinkinga yokululama — ikakhulukazi, ukungakwazi ukuqeda umjikelezo ogcwele wokucindezeleka nokululama ngoba okubangela le ngcindezi akukaze kususwe.

Ithrekhi ye-caffeine

Ikhafeyini icindezela i-adenosine — leyo molecule enqwabelana ngesikhathi uvukile futhi idale ingcindezi yokulala. Ayinciphisi ukucindezeleka futhi ayibuyiseli ukuphumula okuphuthelwe. Ifihla ukukhathala ngaphandle kokukulungisa.

Inkinga yokusebenzisa i-caffeine njengendlela eyinhloko yokuthola amandla ukuthi i-adenosine iqhubeka iqoqeka ngesikhathi ivinjelwe. Lapho i-caffeine iphela, awubuyeli ezingeni elijwayelekile — ubuyela ezingeni le-adenosine eqoqekile obungathola uma ungathathanga i-caffeine. Lokhu kwenza abantu abancike kukahwa babe nezinkinga ezinkulu ngaphandle kwayo, futhi kungani ukulala kwabo kuvame ukuba kubi: amazinga aphezulu e-caffeine ntambama avimbela i-adenosine ekwenzeni umsebenzi wayo, okungukuthi ukuhamba kokulala okujulile okudingayo.

Uma udinga i-caffeine ukuze usebenze, kufanelekile ukubuza ukuthi ingabe ubhekana nesimo esibangela ukungabi namandla okungokwemvelo.

Yini empeleni ebuyisela amandla

Ucwaningo mayelana nokubuyiselwa kwamandla okuqotho luhlangana ezithombeni ezimbalwa ezivamile:

• Ukuphumula kwangempela, hhayi ukubuka isikhathi esikrinini nje. Imisebenzi enomphumela oqinile wokuvuselela i-parasympathetic yile: ukuhamba kancane emvelweni, ukunyakaza komzimba okungadingi amandla amaningi, izivivinyo zokuphefumula ezenziwa ngenhloso (ikakhulukazi ukuphuma umoya isikhathi eside, okusebenzisana ngqo ne-vagus nerve), kanye nezikhathi lapho ingqondo ithule ngempela — akukho okufakwayo, akukho msebenzi, akukho okuqukethwe.
• Ukuhlanganisa izaziso zibe izikhathi ezihlosiwe. Esikhundleni sokutholakala njalo, ukubheka imiyalezo ngezikhathi ezichaziwe kwehlisa kakhulu umthwalo wokuhlale uqaphile. Awusakhanyi ngemuva ulindele ukuthi okuthile kufike.
• Ukuvikela ihora lokuqala nelokugcina losuku. Ihora ngemva kokuvuka yilapho kunzima khona kakhulu ukungaqali usuku ngokuphendula izinto ngokushesha. Ihora ngaphambi kokulala yilapho ukwehla kancane kuqala khona; okuqukethwe okukugqugquzelayo kuleli sikhathi kubambezela ukulala futhi kugcine ingqondo yakho imatasa.
• Ukuzinqamula ngokuphelele njalo. Ngisho nezikhawu ezimfushane — isigamu sosuku, usuku lonke — lapho ungabibikho ngempela kudijithali, zikukhombisa ukuthi ingakanani le ndaba ewumkhuba nje, futhi abantu abaningi bazizwa bezolile ngemva kwalokho. Uhlelo lwezinzwa ludinga ukufunda ukuthi ukungabibikho kolwazi akusona isongo.

Akukho okukhuluma ngakho okudinga ushintsho olukhulu empilweni. Kudinga ukuqonda ukuthi ifoni ayikho emhlabeni. Ikhokha amandla. Futhi uma uchitha kakhulu kunalokho okukhulayo, uk fatigue kuphela okungenzeka — kungakhathaliseki ukuthi uphumula kangakanani.

Iphatterni ofuna ukuyiphula

Inkinga ejulile ukuthi ifoni ngokwayo ivame ukusetshenziswa njengesisombululo sokukhathala. Amandla ephansi? Bheka ezinkundleni zokuxhumana — umvuzo oguquguqukayo uyavuselela kancane futhi uphazamisa isikhashana. Ngo-3pm ntambama usuphelelwa amandla? Vula iYouTube. Awukwazi ukulala? Skrola kuze kube yilapho amehlo akho evaleka ekugcineni.

Lena yindlela efanayo yokusebenzisa i-caffeine ukuphatha ukungabi nokulala: usebenzisa umthombo wenkinga njengokuthula okwesikhashana, okwenza kube nzima ukuvuselela ngempela futhi kukhuphule ukungabi nalutho. Ukukhathala kukhula. Ukuthembela ekukhuthazeni kukhula nayo. Kuyisiphithiphithi esinzima ngaphandle kokubonakala kokuphuma.

Ukuqonda indlela izinto ezisebenza ngayo kuphula umjikelezo. Uma uqaphela ukuthi isikhathi sokuskrola osisebenzisayo ukuze uphumule empeleni sivimbela ukuvuselela, ukukhetha kubukeka kuhluke. Akukhona njengokwehluleka kokuziphatha noma inkinga yokuzikhandla — kodwa njengokungahambelani okulula phakathi kwalokho okwenzayo nokuthi umzimba wakho udinga ini.

Sources

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2. Leroy, S. (2009). Why is it so hard to do my work? The challenge of attention residue when switching between work tasks. Organizational Behavior and Human Decision Processes, 109(2), 168–181.
3. Steptoe, A., & Kivimäki, M. (2012). Stress and cardiovascular disease. Nature Reviews Cardiology, 9(6), 360–370.
4. Lucini, D., Di Fede, G., Parati, G., & Pagani, M. (2005). Impact of chronic psychosocial stress on autonomic cardiovascular regulation in otherwise healthy subjects. Hypertension, 46(5), 1201–1206.
5. Porges, S.W. (2011). The Polyvagal Theory. W.W. Norton & Company.
6. Sapolsky, R.M. (2004). Why Zebras Don't Get Ulcers (3rd ed.). Henry Holt and Company.
7. Kushlev, K., & Dunn, E.W. (2015). Checking email less frequently reduces stress. Computers in Human Behavior, 43, 220–228.

Indlela esicwaninga futhi sibuyekeze ngayo lokhu