Ngaba nawe uxinezelekile? Makhe sithethe ngendlela yokulawula olu xinezeleko lwengqondo (Ulawulo loxinzelelo)!

Ngaba uziva udiniwe yinto yonke kule mihla? Ngaba ucaphuka zizinto ezincinci? Ngaba uziva uxinezelekile kwaye ungenankululeko engqondweni yakho? Enyanisweni, ezi zizinto esizifumanayo sonke ngaxa lithile ebomini bethu. Oku sikubiza ngokuba ' luxinzelelo ' okanye uxinzelelo lwengqondo . Nangona oku kuqhelekile, ukuba akulawulwa kakuhle, kunokuba nefuthe elikhulu kwimpilo yethu yomzimba kunye nempilo yethu yengqondo. Ke namhlanje, masithethe ngokuba luyintoni uxinzelelo, indlela olusichaphazela ngayo, kwaye okona kubaluleke kakhulu, indlela yokulususa kwaye ugcine ingqondo yakho ikhululekile.

Yintoni Ulawulo Loxinzelelo?

Ngamafutshane, uxinzelelo luyindlela eqhelekileyo yokusabela emzimbeni nasengqondweni xa sidibana notshintsho olutsha kunye nemingeni (esiyibiza ngokuba zizinto ezibangela uxinzelelo) ebomini bethu. Khawuthelekelele utshintsha imisebenzi, uvavanyo lusondela, kuvela ingxaki yosapho… Ngamaxesha anje, siziva sicinezelekile, akunjalo? Yiloo nto uxinzelelo luyiyo.

Ulawulo loxinzelelo lubhekisa kwiindlela esizisebenzisayo ukuphucula indlela esisabela ngayo kwimingeni. Ngokusebenzisa ezi ndlela, sinokuthintela okanye sinciphise iimpawu zomzimba nezengqondo ezibangelwa luxinzelelo.

Uxinzelelo luchaphazela njani umzimba nengqondo yakho?

Xa uxinzelelo lusanda, imizimba neengqondo zethu ziqala ukuthumela imiqondiso eyahlukeneyo. Kufana ne-alamu ekhala ngaphakathi emizimbeni yethu. Abanye abantu bafumana enye okanye ezimbini kwezi mpawu, ngelixa abanye banokubona ezininzi ngaxeshanye.

Zithini iingozi ukuba uxinzelelo alulawulwa kakuhle?

Xa uxinzelelo lungabalulekanga, abanye abantu bakhetha iindlela ezingafanelekanga nezingalunganga zokunciphisa uxinzelelo. Ezi zinto zenza ingxaki ibe mandundu ngakumbi.

• Ukuxhomekeka kutywala.
• Ukujika uye ekutshayeni.
• Ukujika uye kwezinye iziyobisi.
• Iingxaki zokutya, umzekelo, ukutya kakhulu.

Ufumanisa njani ukuba yintoni ebangela uxinezeleko lwakho?

Ukuze uphephe uxinezeleko, into yokuqala ekufuneka uyenze kukuchonga ukuba zeziphi izinto ezibangela uxinezeleko.Izinto ezinkulu ezifana nokutshintsha imisebenzi, ukufuduka, kunye nokuqhawula umtshato kulula ukuzibona. Kodwa izinto ezincinci ezenzeka yonke imihla nazo zinokuba nefuthe elikhulu kuthi. Umzekelo, ukubhajwa kwiimoto yonke imihla, okanye ukungavisisani okuncinci emsebenzini.

Indlela entle yokwenza oku kukubhala phantsi yonke imihla. Zama ukubhala phantsi ezi zinto zilandelayo kangangeveki:

• Uziva nini uxinezelekile kwaye yintoni isizathu soko? (umz., ube nengxabano nomphathi wakho kusasa)
• Wawuziva njani emzimbeni nasengqondweni ngelo xesha? (umz., intloko ebuhlungu , umsindo)
• Uphendule njani kuloo nto? (umz., uhlale unomsindo awuzange uxelele mntu, okanye ungene egumbini lakho wakhwaza)

Xa ubhala ngolu hlobo, emva kwexesha elithile uya kuqonda ukuba zeziphi izinto ezikubangela uxinezeleko olukhulu kunye nendlela ojamelana ngayo nazo. Kufana nokufumanisa isifo.

Ungayisingatha njani ngempumelelo ingcinezelo?

Eyona nto ingcono onokuyenza kukubandakanya ezi ndlela kubomi bakho bemihla ngemihla, ngaphandle kokulinda ukuba kuvele uxinzelelo. Ukusebenzisa iindlela ezininzi kunye kuyasebenza ngakumbi kunokusebenzisa indlela enye kuphela. Makhe sibone ukuba zeziphi ezi ndlela.

Iindlela zokuphumla ingqondo

• Hleka kakhulu: Ubusazi ukuba uphando lubonise ukuba ukuhleka kunciphisa amanqanaba e- cortisol, i-hormone yoxinzelelo emizimbeni yethu? Kukwaphucula neemvakalelo zethu. Bukela ibali elihlekisayo, thetha nomhlobo osenza sihleke.
• Zolisa ingqondo yakho: Ukuzilolonga, ukucamngca , ukuzilolonga ngokuphefumla nzulu, kunye nokuphulula kakuhle kunokunceda ukunciphisa isantya sentliziyo yakho kunye nokuzolisa ingqondo yakho. Ukumamela ingoma oyithandayo okanye ukumamela izandi ezithomalalisayo zendalo (isandi somlambo okanye iingoma zeentaka) nazo zilungile.

Izinto onokuzenza ngokwasemzimbeni

• Ukuzilolonga: Ukuhambahamba ngaphandle okanye ukuzilolonga nabahlobo kunokuba luncedo kakhulu. Kukwaluncedo kakhulu ukuzibandakanya kwimithambo ebandakanya ingqondo, efana neyoga okanye i-tai chi .
• Yitya ukutya okunempilo: Yitya iziqhamo nemifuno emitsha ngakumbi. Nciphisa ukutya okunamafutha , i-caffeine, kunye nokutya okuneswekile kangangoko unako.
• Zibekele ixesha lokulala: Ukulala kamnandi ebusuku yeyona ndlela ilungileyo yokuphelisa uxinzelelo. Yeka ukujonga ifowuni okanye iTV yakho ngaphambi kokuba ulale. Yenza indawo ezolileyo, funda incwadi, okanye uhlambe ngamanzi ashushu ngaphambi kokuba ulale.

Iindlela zokulawula iingcinga zakho

• Zenzele "Ixesha": Zenzele ubuncinane into enye yonke imihla. Isenokuba kukucamngca, ukudibana nomhlobo, ukufunda incwadi, okanye ukwenza into oyithandayo.
• Funa uncedo: Kubalulekile ukufuna uncedo lweengcali. Umcebisi angakufundisa iindlela zokulawula uxinzelelo lwakho. Unyango lokuziphatha kwengqondo (i-CBT) lunyango olusebenzayo kakhulu koku.
• Yabelana ngeemvakalelo zakho: Xa uziva uxinezelekile, thetha nomhlobo othembekileyo okanye ilungu losapho malunga neemvakalelo zakho. Kungakunceda kakhulu ukuva ilizwi lomntu.
• Lawula: Cwangcisa usuku lwakho . Ukuba wenza uluhlu lwezinto oza kuzenza ngobusuku bangaphambili, uya kuziva ulawula ngakumbi. Kwakhona, funda ukuthi “hayi” kwizicelo zabanye abantu. Musa ukuzilahla ngokuzama ukwenza yonke into.

Udinga nini ukubona ugqirha?

Ukuba uxinzelelo lwakho lwegazi luphezulu kakhulu ukuba lungalawulwa ngala mayeza asekhaya, okanye ukuba unezinye zeempawu ezilandelayo, ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho.