Enye yezinzuzo ezibaluleke kakhulu futhi ezisungulwe zokuzivocavoca ingumphumela omuhle ongaba nawo emoyeni. Kukhona ucwaningo oluningi olubonisa ukuthi umsebenzi womzimba ovamile unganciphisa ukucindezeleka, unciphise ukukhathazeka, nokuningi.
Akuwona wonke umuntu othola ukuthi ukuzivocavoca kwabashiya bazizwa bejabule, benokuthula, noma benokuzimelela ngokomzwelo. Ngaphezu kwalokho, uma kunjalo kunjalo bakhathazeka ukuthi benza into engalungile.
Uma lokhu kuqinisile kuwe, zibuze imibuzo emihlanu elandelayo. Izimpendulo zakho zingakuqinisekisa ukuthi awusoze wecala uma ukuzivocavoca akukwenzi uzizwe ujabule futhi kungakusiza ukwazi ukuthi ungakuthola kanjani izinzuzo zokuphakamisa imizwa yomsebenzi ovamile abantu abaningi ababajabulelayo.
1. Ingabe Uyayinqoba?
Uma kuziwa ekuzivocavoca, okuningi akunjalo ngempela. Uma usebenza kanzima ungase upheqa ngokweqile, futhi esinye sezibonakaliso zokudlula ngokweqile ukucindezeleka. Isibonelo, isifundo se-2012 eshicilelwe ku- Sports Medicine sathola ukuthi abantu abane-overtraining syndrome banamazinga aphezulu okuphazamiseka, ukucindezeleka, ukukhathala, ukudideka nokulahlekelwa amandla. Uma ungaphezu kwalokho, ungase ukhungatheke ukuthi ukusebenza kwakho akukona okuhle futhi, ngenxa yalokho, uzikhandla ngisho nakakhulu. Ucwaningo luphinde lwathola ukuthi ukudlulisa ngokweqile kungadonsa ubuchopho be-serotonin yamakhemikhali okwakhiwa kwengqondo.
Zama ukukhanyisa esimisweni sakho sokuzivocavoca.
Uma ukhathazekile ukuthi ukwenza kanjalo kuzokukubuyisela emuva ekuhlakanipheni, uhlele amaminithi ambalwa nomqeqeshi oqeqeshwayo wokuqeqeshelwa umsebenzi ongakusiza uhlaziye kahle ukuqeqeshwa kwakho ukuze kube kokubili okuphumelelayo futhi okuncane ukukushiya uzizwe ukhululekile ngokomzwelo.
2. Unayo Umlando Wokucindezeleka?
Imiphumela yokuzivocavoca emakhemikhali ebuchopho ingadlala indima ekwandiseni imizwa yokucindezeleka noma ukukhathazeka emva kokusebenza.
USerotonin akuyona kuphela i-neurotransmitter ehilelekile; ukuzivocavoca futhi kuthinta amazinga womunye umqondo wokuphakamisa ubuchopho, i-dopamine. Bobabili i-serotonin ne-dopamine bayathinteka ngokuzivocavoca nangokucindezeleka. I-interplay yale mibini ebuchosheni bezobuchopho ingase ingabi njalo ngaso sonke isikhathi. Ngamanye amazwi, uma usuvele unesisindo se-serotonin ne-dopamine ngenxa yokucindezeleka, ukuzivocavoca kungaba nomphumela wokuwushiya ngisho nangaphezulu, kunokusiza ukuzinzisa.
3. Isiphi Isimo Sakho Sokucindezeleka?
Ukucindezeleka kungaphazamisa umzimba nomqondo. Uma usuvele ucindezelekile, ngokomzimba noma ngokwengqondo, ukuvivinya umzimba kungase kube ukukhipha okwedlulele ezitolo zakho zamandla kunokuba usizo. Ukucindezeleka okungeziwe kungaphazamisa ukulala kwakho, kukushiye uzizwe ukhathele ikakhulukazi, futhi uphuze umzimba wakho nge-cortisol, ikhemikhali yobuchopho ekhishwa ngesikhathi "impi noma izindiza," okwenza ube nomuzwa wokuthi ukhathazekile futhi uqhathaniswa. Ngakho esikhundleni sokuphuma ukujezisa umgijimi wamamayela amahlanu noma iseshini esinzima-umqeqeshi, cabanga ngokuzivocavoca kancane-yoga, ukwelula, ukuhamba.
4. Yini Okulindelekile?
Uma usebenza ukuzama ukunciphisa umzimba, udle kahle, futhi ulungele futhi ungatholi imiphumela ngokushesha ngangokunokwenzeka, ngokuqinisekile kungathinta isimo sakho sengqondo.
Inombolo esikalini kufanele ihle, izambatho zakho kufanele zihambisane kancane, kufanele uzizwe unamandla futhi ubukeke ngaphezulu. Inkinga, kungathatha okungenani izinyanga ezimbili noma ezintathu ukuze lezo zinto zenzeke. Phakathi naleso sikhathi, uma uqala ukuzizwa udangele ungakwazi kalula phansi futhi ucindezeleke.
Enye indlela yokugwema lokhu ukusetha kabusha imigomo yakho ngesikhathi: Gxila ekuzizwa uhle futhi uphilile, kokubili ongayifinyelela ngokushesha ngokumane ukwenze ukukhetha okungcono kokuphila. Ngokuqeda ukucindezelwa , ungafunda ukujabulela izinguquko ozenzayo, okumele kukukhuthaze ukuba unamathela kuzo.
Ngaphambi kokuthi wazi, ukuvumelana kwakho kuzokhokha emzimbeni ongezwanga nje kuphela futhi wenza ngcono kepha ubukeka kangcono futhi.
5. Ingabe Uyasusa Umzimba Wakho Ukwanele?
Ngesikhathi sokuzivocavoca umzimba wakho uncike ekutheni ushukela wegazi, noma i-glucose, njengomthombo wawo oyinhloko kagesi. Uma amazinga we-glucose egazini lakho ephansi, ngeke nje ube namandla okwanele ukuze uwenze ngokusebenzisa umshini wakho wokuzivocavoca-njengemoto ekhishwa yigesi. Ngaphambi kokuba uphume, faka okuthile emzimbeni wakho ukusiza ukuvimbela amazinga okushukela egazini lakho ekuwehliseni kakhulu-isimo esingabeka okwesikhashana umonakalo emoyeni wakho. Akudingeki ukuba kube isidlo esigcwele, futhi akufanele kube: Uma ugcwele kakhulu, ukuzivocavoca kungase kungakhathazeki. Yidla umthamo ohlanganisa i-combo yamaprotheni, ama-carbohydrate, namafutha enempilo-ibhotela le-almond ku-isinkwa sonke-okusanhlamvu. Futhi qiniseka ukuphuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca kwakho.
> Imithombo:
> Armstrong LE noVanHeets JL. "I-Mechanism Engaziwa Ye-Overtraining Syndrome." I- Sports Med 2002; 32 (3): 185-209.
> Meeusen R. noMeirleir K. "Ukuzivocavoca Ne Bratransmission." Imithi yezemidlalo 20.3 (2012): 160-88.
> Peluso, uMarco Aurelio Monteiro, et al., Umsebenzi Wempilo kanye Nempilo Yengqondo: Inhlangano Phakathi Kokuzivocavoca Nemizimba, Imitholampilo 60.1 (2005).