Kubva pakatanga denda, zviuru zvevanhu zvakachinjira maitiro avo emunhu home office. Kunyangwe basa riri kure richiunza mamwe mabhenefiti kumushandi, kune rimwe divi rakanganisa hupenyu hwehupenyu, kunyanya hwevaBrazil, kunyanya hutano hwavo hwepfungwa. 3t1q2x

Pakati pebasa remumba, mhuri nevana, kuenzanisa hupenyu hwemunhu nehunyanzvi muhofisi yega yega kwasiya vanhu varemerwa uye, nekudaro, kunetseka zvakanyanya. Tichifunga izvi, takagadzirira mamwe matipi ekuti tingadzora sei kusagadzikana muhofisi yemba, muvengi mukuru wevaBrazil nhasi. Asi chekutanga, isu tinofanirwa kunongedzera chokwadi chimwe: sei workaholic (kureva, “mushandi anomanikidzira”) vanhu vabva mukuzviparadzanisa nevamwe.

Ndeapi mamiriro ekufunganya kweBrazil panguva yedenda? m422s

Ongororo yakabudiswa na Bazi rezveHutano munaGunyana 2020, zvakataurwa kuti kufunganya ndiko kunonyanya kunetsa mupfungwa pakati pevaBrazil. Pakati pevatori vechikamu, 86,5% vakati vakatambura nechirwere ichi, vachiteverwa ne45,5% vakarondedzera kushungurudzika kwepashure uye 16% nekuora mwoyo. Mhedzisiro yekusarudzika munharaunda uye kushaikwa kwekuenzanisa muzviitiko zvemunhu nehunyanzvi kwaive kwakakura uye kwakasiya vanhu vekuBrazil vachinyanya kuve neruzivo rwekugara uchishushikana. 

Izvi hazvikuvadzi hutano hwepfungwa hwemunhu chete asi zvinogona kuva nemhedzisiro yakawanda pakuita kwavo kubasa. Chepiri data yakaburitswa neiyo tekinoroji uye IT kambani pangataura muna Gumiguru 2020, 70% yevakabvunzwa kuBrazil vakawana kushushikana uye kunetseka zvakanyanya mukati memaawa ekushanda kupfuura mune rimwe gore ripi neripi rapfuura.

Kunyangwe hazvo makambani mazhinji akatora hofisi yemba, mhando yebasa revakondirakiti yakaparadzwa nekusamira kwavo. Tsvakurudzo yakaratidzawo izvozvo 42% yevaBrazil vari kushanda anopfuura maawa makumi mana emaawa ekuwedzera mwedzi. Pasina chiono chipfupi chekuti mamiriro ezvinhu angave nani, chikamu chevanhu chichiri kugadzira Burnout syndrome, kuneta kwemuviri nepfungwa semugumisiro webasa. Mharidzo ye pangataura yakaratidza 21% yeavo vakabatwa muBrazil.

Ndeapi matipi ekudzikisa kusagadzikana paunenge uchishanda kubva kumba? 6m3m1i

Tichifunga nezvekukura kunotyisa muhupo hwekushushikana pakati pevanhu, pane mamwe matanho aungatora kuti, kana zvanyanya, kuderedza kushushikana kwako panguva yekushanda. Ona pazasi:

Nheyo yezvose: kufema q151o

Inogona kunge iri cliché yakanyanyisa kusimbisa izvi, asi kufema ndeimwe yenzira dzakanakisa dzekudzikamisa kufunganya kwako. Nekufemesa, kubata mhepo uye kufema, kudzokorora maitiro aya kwemaminetsi mashoma, iwe unowana kutonga kwakawanda uye kutarisisa zvakanyanya pamuviri wako nepfungwa.

Paunenge uchinetseka nekushushikana, pfungwa dzemunhu dzinopararira, zvichiita kuti zvinyanye kuoma, semuenzaniso, kutangazve mabasa anga achiitwa. Kana iwe uchinzwa uchinetseka, mira kwechinguva, fema uye funga nezvekudzokera munzira. Uyewo usakanganwa kuchengetedza kuenderera mberi hydration.

Rongedza kurara kwako 6n3t64

Vazhinji vekuBrazil vanonetsekana kudzora hope dzavo, kungave nekuda kwe overtime kubasa kana kuzvitarisira. Kuve munzvimbo imwechete yekutamba vana - kana uinavo - imba uye hofisi yekumba zvinogona kunetesa. Naizvozvo, kurara zvakanaka usiku kunokosha.

Uropi hwedu hunoda kuzadza simba rahwo nemaawa masere ekurara zvakanaka, paavhareji, kuitira kuti pasave nekuneta mumuviri nepfungwa zuva rinotevera. Kurara kushoma uye kushoma hakufanirwe kuve kwakajairika. Kana, nokuda kwechimwe chikonzero chakakosha, iwe ukasaisa parutivi nguva iyoyo usiku kuti urare, edza kudzoreredza nekurara (kana kupfupika, zvichienderana nenyaya) mukati mezuva, sekuzorora. Pfungwa dzako dzinozove dzakanyanya kuda uye iwe, nekudaro, haugone kubatwa nenguva dzekushushikana. 

Edza kufungisisa kuti udzore kuzvidya mwoyo 255c5h

Imwe matipi inonakidza ndeyekuomerera pakufungisisa. Pane nzvimbo dzakati wandei online dzaunogona kutendeukira kwadziri kuporesa simba remuviri wako. Chiito chekufungisisa hachingodzikisi kushushikana uye kudzora kufunganya, asi chinobatsirawo kukudziridza kutarisa pazviitwa uye kunobatsira nekuzviremekedza uye kuzviziva.

Mune imwe nzvimbo yakavanzika mumba mako, unogona kuyedza kufungisisa wega kana negwara zuva rako rebasa risati rasvika kana mushure. platforms kumhanyira uye vhidhiyo, senge Spotify and the YouTube, iva nekabhuku kazadzwa nemadhairekitori akagadzirira kushandisa. Zviedze!

Ronga ajenda yako yezuva kana vhiki 136824

Kurongeka kwakakosha zvakanyanya kana zvasvika kune basa riri kure. Saka, uchiziva mabasa ako ega, edza kuita hurongwa hwemazuva ese kana hwevhiki hwezvinoda kuitwa, kuwedzera pakuzvipira kwako kushanda uchibva kumba.

Vanhu vazhinji vanoomerwa nekugadzirisa mabasa akawanda panguva imwe chete, asi nekunyora rondedzero yezvaunofanira kuita pabhodhi, bhuku rekunyorera kana kunyange pakombuta, zvinova nyore kutarisa uye kuronga nguva yako kune izvo zvinodiwa. 

Itsika yekunetseka zvakanyanya nezve mazuva ekupedzisira (kana kushaikwa kwawo) ezvemunhu uye mapurojekiti ebasa zvakare, asi zvibodzwa uye kushomeka kwenguva handizvo zvinogara zvichinyanya kuipa munhoroondo. Dzimwe nguva, maitiro acho haana kunyatsotsanangurwa uye kurongeka. Uye inguva idzi ndidzo dzinogona kukonzera kupererwa nekufunganya. 

Ngwarira zvakanyanya nekudya kwako 2c54x

Vamwe vanhu vanosangana nezvinokonzeresa mushure mekusangana nemamiriro ekushushikana ari kufunganya. Chimwe chazvo chiito chekudzikisira kusuwa, kusagutsikana kana kusagadzikana pakudya. Uye sezvingabvira zvikafu zvavanotendeukira kwazviri zvakakora uye zvinorema.

Iyo muromo ndeyekuchenjerera uye kubhadhara zvakanyanya kune aya maitiro ayo, kunyangwe achipa kwechinguvana anofadza kunzwa, anogona kukuvadza hutano hwako. Chinhu chakanyanya kukosha chekufunga nezvacho ndechekuita shuwa kuti une chikafu chakazara katatu pazuva. Mukumhanya-mhanya kwehupenyu hwezuva nezuva, isu tinowanzo gadzira zvidiki diki kuti tigadzirise nguva shoma, asi izvi hazvitombo fanirwa.

Zvakakosha kuti munhu wacho ave nekunzwisisa kwekutanga kwechii uye nguva yekudya. Kunyangwe iyo inoyedza menyu yemaapps dhirivahari pamberi pemeso ako, usakanda mapfumo pasi pakuva nekudya kwakadzorwa uye, zviri nani, zvine mwero uye zvine hutano chikafu, sezvazvinogona.

Ronga nzvimbo yako yekushandira  4a1e3c

Imba yako yekurara, imba yekutandarira, kana kicheni yako inogona kunge yakave "hofisi" yako mushure mekutanga kushanda pamba. Kune nguva dzose magadzirirwo emakamuri anogona kuitwa kuchengetedza nzvimbo inofadza yebasa rako, uye zvinofadza zvikuru kuti nzvimbo ino yakarongeka.

Kuve nekabhuku kana PC, keyboard uye mbeva paruoko, zvese zvaunoda ndezvekutsvaga kona yako uye kuishandura kuti ive nzvimbo yakasununguka inogoneka, kubva pakushongedza kusvika pakurongeka kwezvinhu. Sangano rese rinoita shuwa kuti haurasikike uye kushomeka kwekushushikana kunoshanduka kuita mhirizhonga. Muno mu showmetech unogona kuwana mamwe mazano anokosha kubva nzira yekumisa chimiro chakanaka kumba kuti ikubatsire nehofisi yako yekumba.

Kana zvichiita, zorora zvishoma panguva yebasa 5b60v

Mukumhanya kwezuva nezuva, kuzvidya mwoyo kunogona kukutora iwe usingatarisiri. Kunyangwe uine mazana ematambudziko ekugadzirisa, haugone kugara uchigona kubata kushushikana kwenguva yakareba. Kuti uite izvi, edza kutora nguva shoma panguva yebasa kuti "utonhore".

Sezvo imba yako yave nzvimbo yako yebasa, ita izvi kune mukana wako. Unogona kuseta maaramu pafoni yako kuti akuyeuchidze kuti uzorore zvishoma, kana zvakanyanya kukuomera kurega komputa yako mukati mezuva rebasa. Mumaminetsi mashoma, kupora uye kuchengetedza inodzokororwa hydration, chiitiko chinova chakareruka uye iwe unozove uchida uye unoshingairira kupedzisa mabasa ako.

Kusimbisa muviri ishamwari 1a682s

Kutambanudzira mukati mezuva uye kuchengetedza yakagadzika maitiro ekurovedza muviri kunogona kubatsira zvakanyanya hutano hwako hwepfungwa. Zvinogona kuita sezviri nyore, asi ndipo paunokurudzira muviri wako apo pfungwa dzako dzinoshanda. 

Semuenzaniso, paunenge uchitambanudzira pane imwe yenguva pfupi yako yekuzorora, huropi hwako huchakura uye, semugumisiro, unozokwanisa kuunza mazano matsva emabasa ako ehunyanzvi. Pfungwa dzako dzichava dzakazorora zvakanyanya uye dzakagadzirira kuita nemapurojekiti akamirira zvakare, pasina kusiya nzvimbo yekukanganisa.

Ziva chitandadzo chekuzorora 384367

Wese munhu anoziva zvavanoda kana zvasvika pamaitiro avo ebasa. Vazhinji vanofarira kushanda vakanyarara, asi vamwe vanosarudza rubatsiro rwevechitatu - ava tichadaidza "hobbies kuzorora.” Izvi zvinodaro nekuti zvimwe zviitiko panguva yebasa zvinogona kukubatsira kudzoreredza kusawirirana uye kukurudzira maitiro ekugadzira ezviito zvako.

Semikana yekutora mukana wekuyedza muhofisi yako yekumba, unogona: teerera kune a playlist ine nziyo zvinokufadza, teerera podcasts zvishandiso zvinogara kwenguva refu zvinogona kuve mudiwa wako kune mamwe mabasa emuchina, semuenzaniso, kana kunyange, kana iwe uchida kuenda zvakadzika, inzwa manzwiro enguva pfupi yapfuura: iyo inonzi Autonomous Sensory Response yeMeridian, inozivikanwa zviri nani se. ASMR. 

Muchiitiko chekupedzisira, haingave iyo chaiyo ASMR yaungatsvaga kuti urare. Unogona, semuenzaniso, kutsvaga mavhidhiyo anoshandisa kutaura zvinyoro ("kutaura kwakapfava", mukushandurwa kwemahara) kukudzikamisa panguva yekushushikana. Idzi ingori sarudzo kubva kwakasiyana siyana hobbies izvo zvinogona kuverengerwa zvisingaite muzuva rako.

Taura neshamwari uye, zvichienderana nenyaya yacho, tsvaga nyanzvi 24k8

Kana zvasvika kumatambudziko ehutano hwepfungwa, akadai sekushushikana kwakawanda, unofanirwa kuve nechokwadi chekuti pane nzira dzekukunda nekuvandudza mamiriro azvino. Kana usinganzwe wakasununguka kana kuti uri kusangana nematambudziko akanyanya, taura neshamwari dzako dzepedyo kuti utaure uye, uchiona dambudziko richikura, tsvaga nyanzvi.

Isu tinowanzo tarisiro yekutarisira zvakanyanya hutano hwedu hwepanyama kupfuura hutano hwepfungwa, asi zvakangokosha zvakadaro. Kunyangwe zvichikwanisika kutevera matipi seaya atinoratidza muchinyorwa chino, usazeza kutsvaga rubatsiro kana uchinge waruda. Kune network yakakura yehutano mumaguta muBrazil yese inogona kupa masevhisi, anosanganisira emahara uye anobhadharwa masevhisi, uye kubatsira kuvandudza zvakanyanya hupenyu hwako.

Onawo: 162z4i

Wakada here matipi edu ekudzikisa kusagadzikana muhofisi yekumba? Unoda kuona zvimwe zvakafanana zvirimo? Onawo nzira yekuvaka PC yehofisi yako yekumba.

Hofisi yepamba: akanakisa mabhuku ekunyorera uye zvishongedzo kune avo vari kuenda ku telework

Source: PEBMED | Institute of Psychiatry Paulista | Vitude | PC Mag