Ama-Microchiller ama-5-Minute Wokubhekana Nokukhathazeka

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• Ukukhathazeka Ukufundwa Okubalulekile
• I-COVID-19 Ukukhathazeka kanye Namazinga Obudlelwano Abuguqulayo

Esikhathini se-COVID-19, lapho izinto zingaqinisekile futhi zizizwa zingalawuleki, kungokwemvelo ukuthi amazinga ethu okucindezeleka akhuphuka. Sinezintambo ezinzima zokukhathazeka ukusigcina siphephile lapho sibhekene nokungaqiniseki. Ukukhathazeka kungumvikeli wethu, ukulala ngesithwebuli sokuphepha, kusixwayisa ngengozi engaba khona lapho sishayela ezimotweni eziningi, lapho siya emotweni egaraji lokupaka elimnyama, noma lapho sisemuva ngomnqamulajuqu. Okusemqoka ngukwenza ukukhathazeka kusisebenzele esikhundleni sokulwa nathi ngezikhathi ezingalindelekile. Kuyasiza ukwazi ukuthi yini esingayishintsha noma siyilawule nokuthi yini esingeke sikwazi. Amandla akho amakhulu ngumbono wakho. Kungakuhlukumeza noma kukunikeze amandla. Uma ubheka ukubheka phezulu esimweni esibucayi bese uthola ukuthi yini ongayilawula nokuthi yini ongakwazi ukuyilawula, kulula ukwamukela noma yini engaphezu kwamandla akho. Umlingani wakho omkhulu ukuthola ithuba ebunzimeni ngesikhathi sesimo esingalawuleki esikhundleni sobunzima obukhona ethubeni.

Thatha Inzuzo Yalesi sikhathi Esinqunyelwe

Lesi yisikhathi esihle sokusebenzisa ngokunenzuzo ukuhlukaniswa kwezenhlalo, ukuzihlukanisa wedwa, nezinye izinyathelo ezinqandayo zokufunda ukuzindla noma ukujulisa imikhuba yakho yokuzindla. Ososayensi bakhombisile ukuthi ukuzindla ngokwengqondo kuyindlela yokulwa nokukhathazeka, ukwesaba nokukhathazeka, okungabeka amasosha ethu omzimba engcupheni futhi kusivimbele ekubeni yizidalwa zethu ezihamba phambili.

Ukwamukelwa okungenacala kokwahlulela, nozwela kwanoma yini eyenzekayo kulesi sikhathi samanje kuqinisa izivikelo zethu zemvelo, kwehlisa isimiso sezinzwa, futhi kunikeze ukucaciseleka ngezinyathelo ezilandelayo, izindlela ezinhle kakhulu, nezinqumo ngalesi sikhathi esingaqinisekile. Ngokusebenzisa imikhuba ejwayelekile yokukhumbula izinto ezincane noma "ama-microchillers," njengoba ngibabiza kanjalo, ungaphatha kakhulu ingqondo yakho ekhathazekile kunokuba kube yiyo ephethe wena. Iphuzu lokuqala ukufunda ukuhlakulela ukuqaphela okwamanje. Kuhlala kunesikhathi semizuzu emihlanu yokuzinakekela okuncane ukuvuselela ingqondo yakho. Ukuzijwayeza kokuzivocavoca okulula edeskini lakho, emotweni yakho, kusofa wakho, noma embhedeni kungathuthukisa impilo yakho, inhlalakahle yakho, nokukhiqiza kwakho umsebenzi.

Ukuqalisa Kulula

Kunenqwaba yezinganekwane ezingakuvimba ekuthatheni isinyathelo sokuqala sokuzindla. Uma utshelwa iqiniso, awudingi ukuhlanganisa okokusebenza okuyinkimbinkimbi, ushise impepho, uzisontele uye esitelekeni, uhlale endaweni enelotus ugoqelwe phansi phansi noma osebeni lolwandle noma udlale umculo “ongajwayelekile”. Konke okudingayo imizuzu emihlanu kanye nawe uqobo, isihlalo esitofotofo noma isiguqo, nendawo lapho ungeke uphazamiseke khona. Hlala uqonde ngomgogodla wakho uqonde esihlalweni noma esikhwameni, futhi usukulungele ukugoqa.

Ngincoma ukuthi uzindle imizuzu emihlanu kuphela ukuqala, ukhuphule kancane isikhathi sakho sokuhlala sibe yimizuzu eyi-15 noma engama-20 kanye noma kabili ngosuku. Enye yezindlela ezilula futhi ezilula zokuzindla ukusebenzisa ukuphefumula kwakho njengendawo yokugxila. Umkhuba wangempela ukubona ukunakwa kwakho kudukile futhi kubuyisa ingqondo yakho ekuphefumuleni kwakho, kuxhumanisa ingqondo nomzimba wakho ndawonye okwamanje. Uma wenza lokhu njalo, umkhuba wokuzindla ukugcina ungaphezulu kwalapha futhi manje njengoba uhamba emisebenzini yakho yansuku zonke yokusebenza.

Izinyathelo Eziyisisekelo Zokuzindla Ekuqaleni

Uma usendaweni ekahle, ethulile, qala ukukhulula umzimba wakho. Ungavala amehlo akho noma uwashiye evulekile noma evulekile.

Qala ukunaka ukuphefumula kwakho. Qaphela umoya ongena ngamakhala akho uphume ngomlomo wakho. Ungaphefumuli ngokweqile. Vumela umoya wakho ukuba uhambe ngokwemvelo njengoba uwubuka.

Phefumulela ngaphakathi nangaphandle lapho uxhuma ne-inhalation ngayinye kanye nokuhogela umoya, uqaphele ukuthi kuzwakala kanjani njengoba uqala ukuhogela, ukuthi kunjani njengoba uphakathi kokuhogela nokuhogela, kanye nemizwa yokuphefumula kwakho ekuphefumuleni.

Landela ukuphefumula kwakho kuze kube semjikelezweni ogcwele kusukela ekuqaleni kokuphefumula, lapho amaphaphu akho egcwele khona, ubuyele lapho angenalutho khona.

Qaphela ukuphakama nokuwa kwesisu sakho; umoya ungena uphume emakhaleni akho.

Njengoba imicabango nemizwa kuvela ngendlela yokwahlulela — uzibuze ukuthi ngabe ukwenza kahle lokhu, ucabanga ngalokho okufanele ukwenze emuva kwesikhathi noma ubuze ukuthi kufanele yini isikhathi sakho ukwenza lokhu — mane ubheke leyo micabango ngaphandle kokwahlulela okwengeziwe bese uyayekela hamba.

Lapho usubonile ukuthi imicabango yakho ikuthumbile, ungalwi nayo. Ngomusa buyisela ukunaka kwakho futhi ugxile ekuphefumuleni kwakho.

Njalo lapho ubona ukunakwa kwakho kushiya umoya wakho, buyisa ukwazi kwakho kugxile ekuphefumuleni kwakho.

Uma ingqondo yakho ibanjwa ngoxhaxha lomcabango (futhi mhlawumbe kuzoba njalo ngoba lokhu kuyingxenye yokuzindla, uqeqesha ingqondo yakho ukuba ibe khona), phuma ngobumnene emfudlaneni wokucabanga bese ubuyela emizweni yokuphefumula kwakho. Njalo lapho izulazula, qhubeka nokubuyisa ngesineke futhi.

Ukukhathazeka Ukufundwa Okubalulekile

I-COVID-19 Ukukhathazeka kanye Namazinga Obudlelwano Abuguqulayo