Ngaba uziva uxinezelekile ngumsebenzi kule mihla? Ngaba uziva uxinezelekile yimisebenzi yasekhaya? Ngaba ngamanye amaxesha uziva ngathi uyadinwa yinto yonke? Enyanisweni, sonke sifumana uxinzelelo ngaxa lithile ebomini bethu. Luyinxalenye yobomi. Into ebalulekileyo kukufunda indlela yokujongana nalo nendlela yokululawula. Ngoko ke, ungakhathazeki, masithethe ngalo ngokweenkcukacha.
Yintoni kanye kanye ingcinezelo?
Ngamafutshane, uxinzelelo yindlela umzimba nengqondo yethu ezisabela ngayo kwiingcinezelo ezahlukeneyo kunye neemfuno ezifika ebomini bethu. Ezi ngcinezelo zinokuba zezomzimba, ezengqondo, ezeemvakalelo, okanye ezekhemikhali. Igama elithi 'uxinzelelo' linezakhi ezimbini. Esinye sisiganeko esisibeka phantsi koxinzelelo (uxinzelelo), kwaye esinye sisiphumo sethu kuso (impendulo yoxinzelelo).
Khawuthelekelele, unikwa iprojekthi enkulu eofisini, kwaye kufuneka uyigqibe kwiintsuku ezimbini. Le projekthi 'yiStressor'. Uxinzelelo, uloyiko, kunye nokubetha kwentliziyo okuvakalayo ngelo xesha 'yiStress Response'.
Olu xinzelelo lunokwahlulwa lube lolulungileyo nolungalunganga.
- Uxinzelelo Olulungileyo: Ngamanye amaxesha uxinzelelo lulungile kuthi. Umzekelo, xa siziva sixinezelekile kancinci xa uviwo lusondela, sifunda nzima. Ukungabi namonde kunye noxinzelelo esiluvayo xa umtshato wethu usondela, okanye xa silindele umntwana omtsha, nako kuxinezeleko oluhle.
- Uxinzelelo Olubi (Uxinzelelo): Oku kuqhele ukubizwa ngokuba 'luxinzelelo'. Oku kuquka uxinzelelo olubangelwa zizinto ezifana neengxaki zomsebenzi, iingxabano zosapho, kunye neengxaki zemali. Ukuba oku kuyaqhubeka, iingxaki zempilo ziya kuqala ukuvela.
Uxinzelelo luwuchaphazela njani umzimba? Impendulo ethi "Yilwa okanye Ubaleke"
Xa siziva sixinezelekile, inkqubo yemithambo-luvo yomzimba wethu enobubele, eyinxalenye yenkqubo yethu yemithambo-luvo ezimeleyo, iyasebenza. Oku kukhupha iihomoni zoxinzelelo emzimbeni wethu. Ezi homoni zilungiselela imizimba yethu imeko engxamisekileyo. Oku sikubiza ngokuba yimpendulo "yokulwa okanye yokubaleka" .
Khawuthelekelele uhamba esitalatweni uze ngequbuliso ubone inyoka. Kwenzeka ntoni? Intliziyo yakho ibetha ngokukhawuleza, uyabila, ukuphefumla kwakho kuyakhawuleza, kwaye umzimba wakho uba namandla ngakumbi. Oku kungenxa yokuba umzimba wakho uzilungiselela ukulwa nesilwanyana okanye ukubaleka. Oku kulungile kwingxakeko yexesha elifutshane.
Kodwa ingxaki kukuba, ukuba olu xinzelelo luyaqhubeka, ezo hormone zoxinzelelo ziya kuhlala zikwizinga eliphezulu emzimbeni. Oku kuya kuwenza buthathaka amasosha omzimba wethu.Ewe. Xa inkqubo yomzimba yokuzikhusela ibuthathaka, amathuba okufumana izifo aphezulu.
Ziziphi iimpawu eziqhelekileyo zoxinzelelo?
Iimpawu zoxinzelelo zingahluka kumntu nomntu, kodwa kukho iimpawu eziqhelekileyo. Jonga ukuba unayo na kwezi.
| Uhlobo oluneempawu | Imizekelo |
|---|---|
| Iimpawu zomzimba | Intloko ebuhlungu rhoqo, isisu esibuhlungu, isicaphucaphu, iintlungu zesifuba, urhudo, kunye nokungabi nazintloni ezandleni nasebusweni. |
| Utshintsho lweemvakalelo kunye nokuziphatha | Ukucaphuka ngokukhawuleza, ukukhala ngaphandle kwesizathu, ukuhlala unomsindo, ungaphumli, uzama ukuhlala kude nabanye nokuba wedwa. |
| Iingxaki zokulala | Ukungalali, amaphupha amabi, ubunzima bokulala, okanye ukulala kakhulu. |
| Unxibelelwano loluntu | Ukuhlala uneengxaki nosapho, abahlobo, kunye nabantu emsebenzini. |
Kubaluleke kakhulu: Ukuba ufumana iintlungu esifubeni okanye ukungakhululeki okanye ubuthathaka kwimilenze yakho, musa ukucinga ukuba kungenxa yoxinzelelo. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko.
Iindlela ezi-6 ezilula zokulawula uxinzelelo
Ngoku ekubeni usazi ngoxinzelelo kunye neempawu zalo, makhe sijonge ezinye iindlela ezilula zokuzilawula nokuphumla.
1. Fumana unobangela woxinzelelo.
Into yokuqala ekufuneka uyenze kukufumanisa ukuba uxinzelelo lwakho luvela phi. Ngaba yingxaki yomsebenzi? Yingxaki yosapho? Yingxaki yemali? Mhlawumbi uzimisele kakhulu? Wakuba ufumene unobangela, zama ukunciphisa ezo zinto kangangoko unako.
2. Thetha nomntu ngento ekucingayo.
Musa ukuthwala umthwalo wakho wedwa. Thetha nomhlobo othembekileyo, ilungu losapho, okanye umcebisi ngale nto. Kungaba luncedo kakhulu ukuba umntu umamele iimvakalelo zakho ngaphandle kokukugweba.
3. Zinike ixesha lakho.
Ngaphambi kokuba uphambane nayo yonke into eyenzekayo engqondweni yakho, zinike ixesha. Phuma kwiimbopheleleko zehlabathi okwethutyana ube wedwa. Funda incwadi, mamela ingoma, hambahamba emyezweni, yenza into oyithandayo. Oku kuya kunika ingqondo yakho uxolo oluninzi.
4. Beka imida - qhela ukuthi "hayi"
Musa ukuthatha uxanduva olungaphezu kwamandla akho. Xa umntu ekucela ukuba wenze into ethile, ukuba kunzima kakhulu ukuba uyenze, ungathandabuzi ukuthi "hayi." Kubaluleke kakhulu ukubeka phambili umsebenzi wakho, ingakumbi ukuba uzama ukulinganisela umsebenzi nobomi bosapho.
5. Ziqhelise ukuphefumla nzulu.
Xa siziva sixinezelekile, siphefumla kancinci ngokungazi. Kwaye sibamba umphefumlo wethu. Nika ingqalelo ekuphefumleni kwakho, ingakumbi xa uphefumla, kancinci nangokunzulu. Oku kunokuba luncedo kakhulu. Ungaziqhelanisa noku ngebhotile yamaqamza esepha abantwana abancinci abadlala ngawo. Phefumla esiswini sakho kwaye uvuthele amaqamza esepha kancinci nangokuthe chu ngetyhubhu. Ukuba uvuthela kakhulu, amaqamza awayi kwakha. Ukuba uvuthela kakhulu, amaqamza awayi kwakha. Umoya ofanayo nogudileyo yiwo owenza amaqamza amahle. Xa uziva uxinezelekile, sebenzisa loo ndlela yokuphefumla (ngaphandle kwamaqamza esepha).
6. Zilolonge yonke imihla
Xa sizilolonga, ingqondo yethu ikhupha iikhemikhali zendalo ezibizwa ngokuba zii-endorphins . Ezi zisenza sonwabe kwaye siphumle. Izifundo zibonise ukuba ukuzilolonga imihla ngemihla kwandisa ukuzithemba kwaye kunciphisa uxinzelelo. Kwakhona, xa uhambahamba okanye ubaleka, ingqondo yakho igxile kumsebenzi, kwaye iingxaki ezisengqondweni yakho ziyalibaleka okwethutyana.
Ndingalufuna nini uncedo lwezonyango?
Ukuba uvakalelwa kukuba olu xinzelelo luphazamisana nobomi bakho bemihla ngemihla (ukulala, umsebenzi, ubomi bosapho), kwaye yonke into ivakala ngathi ayilawuleki, qiniseka ukuba ubonana nogqirha wakho. Angakuthumela kumcebisi oqeqeshiweyo ukuba kuyimfuneko. Baza kukunika iingcebiso ezisebenzayo malunga nendlela yokulawula olu xinzelelo ngaphandle kokulwenza lube ngumthwalo ebomini bakho.
Umyalezo Wokuya Ekhaya
- Uxinzelelo luyinto eqhelekileyo ebomini, kodwa ukuba luyaqhubeka, lunokuba yingozi kwimpilo yakho.
- Kubaluleke kakhulu ukuchonga ezona zinto zibangela uxinezeleko kuwe.
- Ukuthetha ngeemvakalelo zakho nomntu omthembayo kunokuba luncedo kakhulu.
- Ungalawula uxinzelelo ngezinto ezilula ezifana nokuzinika ixesha, ukuzilolonga, nokuphefumla nzulu.
- Ukuba awukwazi ukumelana nayo, qhela ukuthi "hayi." Ayilophawu lobuthathaka.
- Ukuba uxinzelelo luba lukhulu kakhulu ukuba ungalulawula, ungathandabuzi ukufuna ingcebiso kagqirha.
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