Ubomi abusoloko buhamba kakuhle, akunjalo? Ngamanye amaxesha sidibana neengxaki, imingeni, kunye nobunzima esingacingi nokucinga ngabo. Abanye abantu bayawa ngamaxesha anje, kodwa abanye bafumana amandla kwezo ngxaki zifanayo baze bavuke kwakhona. Loo mandla okuma uqinile, ungawi, kwaye uphinde uvuke yinto esiyibiza ngokuba 'kukunyamezela'. Ngoko ke namhlanje sithetha ngoqeqesho olukhethekileyo olunokukunceda uphuhlise olu buchule.
Ngamafutshane, yintoni uqeqesho lokumelana nobunzima?
Kulula kakhulu. Uqeqesho Lokumelana Neengxaki luludwe lweenkqubo zoqeqesho ezisinceda sijamelane ngempumelelo neemeko ezinzima ebomini, iingxaki ezinzima, kunye namava abuhlungu, siphinde siphile kuzo, kwaye sifunde kuloo mava ukuze sibe ngabantu abanamandla.
Khawucinge nje, umntu osebenza kwicandelo lokunceda abantu abahlaselwe yintlekele kufuneka anyamezele ubunzima abubonayo. Okanye, umntu onesifo esinzima kwaye ofumana unyango olude kufuneka afunde ukuphila nalo mceli mngeni. Olu qeqesho lubaluleke kakhulu kubantu abanjalo, kunye nakubani na ozama ukuchacha nokuba kuncinci kangakanani na ebomini bakhe bemihla ngemihla.
Sonke sisabela ngeendlela ezahlukeneyo kwiimeko ezixinzelelekileyo. Abanye abantu abakwazi ukulala, abanye baziva belusizi okanye besoyika. Kakade ke, asizalwa sinezakhono esizidingayo ukuze soyise yonke imingeni ebomini. Kodwa eyona nto ilungileyo kukuba sinokufunda ezi zakhono.
Ngubani obaluleke kakhulu kolu qeqesho?
Enyanisweni, nabani na angathatha inxaxheba kolu qeqesho, kodwa luluncedo kakhulu kula maqela.
- Abasebenzi beenkonzo zoncedo lokuqala kunye neenkonzo zongxamiseko: Bahlala bebona iziganeko ezibuhlungu.
- Abasebenzi bentlekele: Bafumana uxinzelelo olukhulu lomzimba nolwengqondo kuba banceda abanye ngaphandle kokucinga ngokhuseleko lwabo.
- Amalungu emikhosi emithathu kunye nemikhosi yokhuseleko.
- Abasebenzi bezempilo: Abantu abafana noogqirha kunye nabongikazi bahlala besebenza phantsi koxinzelelo, bebona ukubandezeleka kwezigulane.
- Abantu abanezifo ezingapheliyo: Abantu abaphila nezifo ezifana nesifo seswekile kunye nesifo sezintso ubomi babo bonke.
- Nabani na ohlala ejongene noxinzelelo kunye neengxaki ebomini.
Umzekelo, umntu onesifo seswekile kufuneka alawule ukutya kwakhe, athathe amayeza akhe ngokufanelekileyo, aze enze utshintsho kwindlela aphila ngayo. Oku kunokuba nzima ngamanye amaxesha. Ngamaxesha anje, olu qeqesho lunokuba namandla amakhulu okulawula ezo ngxaki.
Ziziphi iimpawu zokuba amandla akho okumelana nawo aphantsi?
Ukuba ukhe wadibana nesiganeko esibangela uxinezeleko, kuyinto eqhelekileyo ukuba nezi mpawu zilandelayo. Kodwa ukuba zihlala ngaphezu kweeveki ezimbini okanye ziba mandundu, oko kuthetha ukuba amandla akho okumelana noxinzelelo aphantsi kancinci.
Eyona nto ibalulekileyo kukuba ukuba nezi mpawu akuyonto ibuthathaka. Kuthetha nje ukuba udinga uncedo oluncinci.
| Uphawu | Inkcazo |
|---|---|
| Uloyiko kunye nokuxhalaba rhoqo | Ukuziva uloyiko kunye nexhala ngaphandle kwesizathu. |
| Uxinzelelo oluqatha | Ukuziva ucinezelwe yiyo yonke into oyenzayo. |
| Ukungalali nokudinwa emini | Ukungakwazi ukulala ebusuku, nto leyo ebangela ukuba uzive ulele kwaye udiniwe imini yonke. |
| Ukulahlekelwa kukugxila kunye nobunzima bokwenza izigqibo | Ukungakwazi ukugxila kwinto enye, ubunzima bokwenza nezona zigqibo zincinci. |
| Usizi olukhulu, ukudakumba, iimvakalelo zokuba netyala | Ukuziva ulusizi ngalo lonke ixesha, ulila lula, uzive unetyala ngawe. |
| Utshintsho lweemvakalelo | Ukucaphuka msinya, ukucaphuka, ukucaphuka ngabanye abantu. |
| Ukurhoxa kwintlalo | Ukuphepha abahlobo nosapho kunye nokuzama ukuba wedwa. |
| Ukusetyenziswa kweziyobisi notywala okwandileyo | Libala ngeengxaki uze ubhenele etywaleni okanye kwezinye izinto. |
Ukuba ezi mpawu ziyaqhubeka, ngokuqinisekileyo kuya kufuneka ubone ugqirha wosapho lwakho okanye ugqirha wengqondo. Musa ukoyika ukuthetha ngazo, ingakumbi ukuba uneengcinga zokuzibulala. Kungcono kakhulu ukucela uncedo kunokulugcina kuwe.
Kwenzeka ntoni kanye kanye ngeli xesha loqeqesho?
Uninzi lwexesha, olu qeqesho lwenzeka ngokuthetha ubuso ngobuso nogqirha wezempilo yengqondo . Ngamanye amaxesha, ezi nkonzo zinokufumaneka nangobuchwepheshe be-intanethi.
Uza kudibana nale ngcali kangangeyure okanye iyure enesiqingatha kanye ngeveki kangangeeveki okanye iinyanga ezimbalwa. Oku kuquka ukuthetha ngeengxaki zakho, indlela yokujongana nazo, ukuchonga iindlela zakho zokucinga, kunye nokufundisa izakhono ozidingayo ukuze ube namandla engqondo.
Iinjongo eziphambili zolu qeqesho
- Ukuziqhelanisa nokulawula uxinzelelo: Indlela yokuhlala uzolile nangamaxesha anzima kakhulu.
- Ukufumana inkxaso yoluntu: Indlela yokufumana uncedo kusapho nakubahlobo ngaphandle kokubandezeleka wedwa.
- Ukufumana intsingiselo ebomini: Ukukunceda ubone iinkalo ezintle zobomi, nokuba uphakathi kweengxaki.
- Ukufundisa izakhono ezilungileyo zokujongana neengxaki: Indlela yokujongana nengxaki ngendlela ephilileyo, endaweni yokubhenela etywaleni xa kuvela ingxaki.
- Ukukhuthaza iimvakalelo ezintle.
- Ulawulo loxinzelelo .
- Ukufundisa ukucinga ngendlela eguquguqukayo: Ukuziqhelanisa nokujonga ingxaki kwiindlela ezahlukeneyo, endaweni yokucinga ngendlela efanayo.
Iindlela ezisetyenzisiweyo kule
Ukufezekisa ezi njongo, iingcali zisebenzisa iindlela ezahlukeneyo zonyango.
- Unyango lweCognitive-Behavioral ( CBT ): Indlela esinceda sitshintshe iindlela zokucinga ezingaphilileyo ngokuqonda unxibelelwano phakathi kweengcinga zethu, iimvakalelo zethu kunye nokuziphatha kwethu.
- Uqeqesho lokulawula iimvakalelo: Indlela yokulawula iimvakalelo ezinje ngosizi nomsindo.
- Uqeqesho lokucinga: Ukuziqhelanisa nokuphila ngoku kwaye ungakhathazeki ngezinto ezingeyomfuneko.
- Ukuziqhelanisa nokuphumla: Indlela yokuzolisa ingqondo ngezinto ezinje ngokuphefumla nzulu.
Zithini iingenelo zolu qeqesho?
Zininzi iingenelo kolu qeqesho.
- Ukukwazi ukubuyela kwimeko yesiqhelo nokuqhelana nayo ngokukhawuleza emva kweziganeko ezibangela uxinezeleko.
- Ukukudibanisa nabantu kunye nezixhobo ezinokukunceda ngamaxesha obunzima.
- Ungafumana iindlela eziphilileyo zokunciphisa uxinzelelo.
- Ikufundisa ukujonga iingxaki ngendlela eyakhayo .
Uninzi lwabadlali abadumileyo kunye nososayensi kwihlabathi liphela boyise imingeni emikhulu ebomini ukuze bafezekise iinjongo zabo. Uninzi lwabo luye lwaphuhlisa olu buchule bokumelana neemeko ezinzima. Abantu abanengqondo eqinileyo banengqondo ephezulu kunye nesibindi.
Ukuba unale mpawu, qiniseka ukuba ubonana nogqirha.
Ukuba ezi mpawu zilandelayo ziyaqhubeka kangangeeveki ezingaphezu kwezimbini emva kwesiganeko esibangela uxinezeleko, bonana nogqirha wakho ngoko nangoko.
- Ukuba uziva unesizungu kwaye ulusizi kakhulu.
- Ukuba unengcinga zokuzilimaza okanye zokuzilimaza abanye .
- Ukuba ufumana iimpawu zengqondo ezifana nokuva umntu ethetha okanye ukubona izinto ezingekhoyo.
- Ukuba awukwenzi nemisebenzi yemihla ngemihla efana nokuhlamba nokutya.
- Ingxaki yokusebenzisa iziyobisi ( ukusebenzisa iziyobisi okanye utywala ngokugqithisileyo njengendlela yokujongana neengxaki).
Ukuba wena okanye umntu omaziyo ukwimeko yongxamiseko, fowunela inombolo yakho yongxamiseko yasekuhlaleni ngoko nangoko okanye uye kwiSebe lezeMpilo eziNgxamisekileyo lesibhedlele esikufutshane (ETU).
Ubomi abunakuqikelelwa. Bunokusizisela imingeni enzima kakhulu ukuyinqoba. Ngamanye amaxesha kunzima ukuyinqoba wedwa. Uqeqesho lokunyamezela sisixhobo esihle sokukunceda uphile kwakhona ngamaxesha anje.
Umyalezo Wokuya Ekhaya
- Ukunyamezela sisakhono esinokusifunda, siqeqeshe, size siphuhlise. Asinto esizalwa sinayo.
- Ukucela uncedo akulophawu lobuthathaka. Luphawu lomntu oqinileyo nozithembayo.
- Kuqhelekile ukuba neengxaki zoxinzelelo kunye noxinzelelo xa ujongene neemeko ezixinzelelekileyo, kodwa ukuba ziyaqhubeka, kubalulekile ukufuna uncedo lweengcali.
- Olu qeqesho lufana nokuya ejimini ukuze uqinise umzimba wakho. Lukwaqinisa nengqondo yakho.
- Nokuba ungawa kwiingxaki zobomi, okubalulekileyo kukufunda isifundo kwezo zinto uze uphinde uqine kunangaphambili.
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