Ngamanye amaxesha, uziva unzima kakhulu kwaye ungenamdla wokwenza nantoni na, akunjalo? Ngaba unamaxesha apho uziva ukruqukile zizinto obukade uzonwabela, uze uzive unesizungu kwaye unesizungu? Oku akupheleli nje ekukhathazekeni. Mhlawumbi olu luphawu lwesifo sengqondo esibizwa ngokuba kukudandatheka . Ukudandatheka kufana nento esusa uvuyo nomdla kuthi. Eminye yemikhwa ehambisana nale meko, ukuba sithetha ngokuchanekileyo, ifana nemigibe. Xa singazi siwela kwezi migibe, siba nokudandatheka ngakumbi. Namhlanje, masithethe ngezi migibe ziyingozi kunye nendlela yokuziphepha size sijongane nobomi kwakhona.
Umgibe #1: Ukurhoxa kwiNtlalo
Xa sidandathekile, eyona nto siyivayo kukuba sifuna ukuba kude nabanye abantu, sihlale ekhaya size sibe sodwa. Silahlekelwa ngumnqweno wokuthetha nomhlobo, ukuba nosapho, okanye ukuya kuhambo olufutshane.
Cinga ngayo, ubukade uthanda ukuya kwiimuvi nabahlobo bakho okanye ukuya kumhla nomyeni/umfazi wakho. Kodwa ngoku yonke into ivakala ngathi yingxaki. Le yindlela ingqondo yethu esabela ngayo kuxinzelelo. Njengaxa sigula, ingqondo yethu ithumela imiyalezo emzimbeni wethu yokuba kufuneka siphumle, xa sidandathekile, ingqondo yethu isinika ulwazi olungachanekanga olusixelela ukuba "sibe sodwa, sihlale kude nomntu wonke."
"Ukuzihlukanisa nabantu ngexesha lokudakumba kwenza ukugula kube mandundu. Kufana nokongeza ipetroli emlilweni. Ukuthetha nabanye abantu nokuhlangana yenye yezona ndlela zilungileyo zokunyanga oku."
Indlela yokuyiphelisa le meko: Musa ukufuna izinto ezinkulu ngaxeshanye. Qala ngezinto ezincinci. Yenza uluhlu lwabantu ongathanda ukuthetha nabo kwakhona, abantu osondelelene nabo. Batsalele umnxeba kuqala. Okanye ubacele ukuba beze okwethutyana. Kancinci kancinci, zama ukuba nobuhlobo nabantu njengoko ubuqhele ukwenza. Oku kunzima, kodwa umgudu uya kukuzisela isiqabu esikhulu.
Umgibe #2: Ukucinga
Oku kukwangumgibe abantu abaninzi abawela kuwo xa bedandathekile. Ngamafutshane, ukucinga ngokuphindaphindiweyo, okubuhlungu malunga nempazamo, ukusilela, okanye amava abuhlungu.
"Owu, into endiyenzileyo kuloo mntu ayilunganga. Mhlawumbi undicaphukisile ngoku. Ndingumntu ombi," iingcinga ezinje zihlala zijikeleza entlokweni yakho. Xa uqhubeka ucinga iingcinga ezimbi ngolu hlobo, ziyakhula kwaye zitsale umoya wakho uzive uphantsi nangakumbi. Akupheleli apho, ngamanye amaxesha uqala ukubona neziganeko ezibonakala zingabalulekanga ngendlela engalunganga. Umzekelo, ukuba umgcini-mali ophambi kwakho evenkileni uyancuma kwaye angancumi naye, unokucinga, "Akandithandi."
Ungabaleka njani?:Bhala phantsi loo ngcinga imbi efika engqondweni yakho ephepheni. Xa uyibhala phantsi, ungacinga nzulu malunga nokuba loo ngcinga iyinyani na kwaye ingaba kukho ubungqina bayo okanye akunjalo. Enye into elungileyo kukwenza enye into xa uziva uxhalabile. Hamba kancinci, wenze umsebenzi wasekhaya, okanye wenze into oyithandayo. Emva koko amandla aloo ngcinga aya kuncipha.
Umgibe #3: Ukufuna isiqabu kwizinto ezinje ngotywala
Xa ungakwazi ukumelana nentlungu noxinzelelo, abanye abantu bajika baye etywaleni nakwiziyobisi. Ngelo xesha, ungaziva ukhululekile kancinci uze ulibale ngentlungu yakho, kodwa yeyokwexeshana . Xa imiphumo yotywala iphela, uqala ukuziva uxinezeleko lwakho kunye nosizi lwakho lusiba mandundu nangakumbi.
Lumka ukuba usela utywala rhoqo xa ukhathazekile. Ukuba unesi siqhelo, siya kuyenza mandundu imeko yakho. Kwakhona, ukuba usela amayeza okudakumba kugqirha, utywala bunokuphazamisa ukusebenza kakuhle kwala mayeza.
Indlela yokuyeka: Ukuba ubona utshintsho kwindlela osela ngayo, qiniseka ukuba uthetha nogqirha wakho ngalo mba. Akuyonto ifanelekileyo ukuba neentloni ngayo. Banokukunceda uyeke lo mkhwa.
Umgibe #4: Ukuyeka ukuzilolonga
Ukuzilolonga kuluncedo kakhulu emzimbeni nasengqondweni yethu. Xa sizilolonga, iikhemikhali ezikwingqondo yethu ezilawula iimvakalelo zethu, ezifana ne -serotonin kunye ne-dopamine, ziyasebenza. Oku kusenza sizive sonwabile kwaye sihlaziyekile.
Kodwa xa uxinezelekile, kwenzeka okwahlukileyo. Umntu owayeqhele ukuya ejimini, ebaleka, okanye esenza i-yoga ngoku akasaziva ethanda nokuvuka ebhedini. Nangona besazi ukuba ukuzilolonga kulungile kubo, balahlekelwa ngamandla engqondo okwenza oko. Yinto engaqhelekanga leyo.
Indlela yokusinda: Ukuba unengxaki yokwenza oku wedwa, fumana uncedo kumntu omthembayo. Isenokuba ngumhlobo, ilungu losapho, okanye ugqirha wakho. Inkxaso yomntu onokukukhuthaza aze athi, "Masihambe siyokuhambahamba namhlanje?" ibaluleke kakhulu ngeli xesha.
Umgibe #5: Ukunqwenela iilekese
Xa siziva sidakumbile, sinqwenela ukutya okuneswekile, okutyebileyo kwiicarbohydrate ezifana ne-ayisikhrim, itshokholethi, kunye nekhekhe, akunjalo? Iswekile isinika "umdla" kancinci kwimo yethu, okanye uvuyo lwexeshana.
Kodwa olu lonwabo luhlala ixesha elifutshane kakhulu. Emva kweeyure ezimbini, inqanaba leswekile egazini lakho (iswekile egazini) liyehla ngequbuliso. Kwangaxeshanye, imeko yakho yeemvakalelo nayo iyehla kwakhona. Oku sikubiza ngokuba "kukuwa emva kweswekile."
Ungabaleka njani?:Musa ukukhohliswa lolu lonwabo lwexeshana. Ngamaxesha anje apho kufuneka sicinge kakhulu ngokutya okunesondlo. Nciphisa ukutya okucutshungulweyo kunye neziselo ezineswekile kangangoko kunokwenzeka, endaweni yoko yongeza iziqhamo, imifuno, iimbotyi, kunye neenkozo ezipheleleyo ekutyeni kwakho.
Umgibe #6: Ukuhlala ubambe ifowuni (Doomscrolling)
Xa bedandathekile, into enye eyenziwa ngabanye abantu ukuze banciphise iintlungu zabo kukujonga rhoqo amajelo eendaba kwiifowuni zabo, okanye ukufunda ngezinto ezimbi ezenzekayo emhlabeni. Oku sikubiza ngokuba yiDoomscrolling .
Okwenzekayo apha asikokuba ufuna ulwazi, kodwa kukuba uzama ukubaleka iimvakalelo zakho uze wenze ngathi awuzazi. Xa uhlala ubona kwaye ufunda iindaba ezimbi, umbono ongalunganga engqondweni yakho uba namandla ngakumbi.
Indlela yokubaleka: Nciphisa ixesha olichitha kwi-social media. Zibuze ukuba ngaba usebenzisa ifowuni yakho ngokwenene ukunxibelelana nabanye abantu okanye ukubaleka wena. Beka ifowuni yakho ecaleni uze uhambe, ufunde incwadi, okanye wenze enye into.
| Umgibe kuXinzelelo | Indlela Yokukuphepha |
|---|---|
| Ukurhoxa kwiNtlalo Umnqweno onamandla wokuba wedwa. | Thetha nomhlobo. Dibana okwethutyana. |
| Ukucinga Ukuhlala ucinga ngeempazamo ozenzileyo. | Bhala loo ngcinga ephepheni uze uyihlolisise. Yenza omnye umsebenzi. |
| Ukusetyenziswa kotywala Ukusela utywala ukuze ulibale ngosizi. | Thetha nogqirha wakho ngale nto ngokukhawuleza. |
| Ukutsiba umthambo Ukungabi namdla wokwenza umthambo. | Qala umthambo omncinci ngoncedo lomntu omthembayo. |
| Ukutya okuneswekile eninzi Umnqweno onamandla weelekese. | Endaweni yokutya okucutshungulweyo, yitya ukutya okunesondlo okufana neziqhamo nemifuno. |
| Ukuskrola iDoom Soloko ujonge izinto ezimbi kwifowuni yakho. | Nciphisa ixesha lesikrini kwaye wenze omnye umsebenzi endaweni yoko. |
Wonke umntu ujongene namaxesha anzima ebomini. Musa ukuzibeka ityala ngenxa yawo. Ukuba uzifumana uwela kwenye yezi zigibe, eyona nto ibalulekileyo kukuthatha inyathelo lokuphuma kuzo.
Okubaluleke kakhulu: Ukuba uneengcinga zokuzilimaza, uzive ngathi "ubomi abunamsebenzi", okanye uneengcinga zokuzibulala, yimeko engxamisekileyo leyo. Nceda ungalibazisi ukufuna uncedo. Bona umcebisi wezempilo yengqondo okanye ugqirha wakho ngoko nangoko. Ukuze ufumane uncedo olukhawulezileyo, fowunela ku -1926, iNational Mental Health Helpline eSri Lanka.
Umyalezo Wokuya Ekhaya
- Ukudakumba akupheleli nje ekukhathazekeni, kodwa kuza nemigibe yokuziphatha eyenza imeko yethu ibe mandundu.
- Ukuchonga imigibe efana nokuba wedwa, ukuxhalabela izinto ezifanayo, ukusebenzisa utywala, kunye nokuphepha ukuzilolonga linyathelo lokuqala lokubaleka.
- Nokuba awukwazi ukwenza utshintsho olukhulu, inyathelo elincinci (ukuthetha nomntu, ukuhambahamba kancinci, ukutya ukutya okumnandi) linokwenza umahluko omkhulu kwindlela ovakalelwa ngayo.
- Kuqhelekile ukuba nexhala, kodwa kubalulekile ukufuna uncedo lweengcali. Thetha ngokukhululekileyo ngale nto nogqirha wakho.
- Ukuba uneengcinga zokudandatheka ngobomi, yingxamiseko leyo. Nceda utsalele umnxeba ku -1926 ngoko nangoko okanye ubone ugqirha ukuze akuncede.
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