Kule mihla, kunzima ukufumana umntu ongenalo "uxinzelelo", akunjalo? Ngezinto eziliwaka ezifana neengxaki zomsebenzi, imisebenzi yasekhaya, imfundo yabantwana, iimviwo... kuyinto eqhelekileyo ukuziva uxinzelelo oluncinci entlokweni yakho. Enyanisweni, inqanaba elithile loxinzelelo lisishukumisela ukuba senze izinto ezifana nokwenza umsebenzi kakuhle, ukufundela uvavanyo, njl. Kodwa ukuba olu xinzelelo ludlula umda, oko kukuthi, ukuba luhlala ixesha elide, alulungelanga umzimba okanye ingqondo yethu konke konke.
Kodwa khumbula, ukuba intlungu okanye ixhala lakho lihlala ixesha elide kangangeeveki ezimbalwa, kwaye liqala ukuphazamisana nemisebenzi yakho yemihla ngemihla, ubomi basekhaya, okanye umsebenzi, ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho ukuze akunike ingcebiso. Angakunika unyango olufunekayo, ingcebiso, kunye nezinye iindlela.
Uyazi njani ukuba uxinezelekile?
Xa uxinzelelo lusanda, imizimba yethu kunye nokuziphatha kwethu kubonisa iimpawu zalo. Kusenokwenzeka ukuba nawe ukhe wazibona ezi zinto.
- Ndihlala ndiphethwe yintloko ebuhlungu .
- Andikwazi ukulala kakuhle. Andikwazi ukulala konke konke, okanye ndivuke ezinzulwini zobusuku.
- Kunzima ukugcina ingqondo yakho ikwindawo enye.
- Ndiba nomsindo nangezinto ezincinci, kwaye ndiziva ndingakhululekanga.
- Umnqweno wokutya unokuncipha okanye unyuke.
- Izinto ezinje ngokuphazamiseka kwesisu, ukudumba.
- Ndihlala ndidiniwe, ndingenamdla wokwenza nantoni na.
Ukuba uneempawu ezinje, oko kuthetha ukuba umzimba wakho ukuxelela oku, " Uxinzelelo luphezulu kakhulu ngoku, ndikhathalele."
Masilungise indlela esiphila ngayo ukuze silawule uxinezeleko.
Akukhona ngezinto ezinkulu, kodwa ukwenza utshintsho oluncinci kubomi bethu bemihla ngemihla kunokuba nefuthe elikhulu ekulawuleni uxinzelelo. Makhe sijonge izinto eziphambili ekufuneka sigxile kuzo.
| Utshintsho kwindlela yokuphila | Inganceda njani ukunciphisa uxinzelelo? |
|---|---|
| Ukuzilolonga | Umzimba uvelisa 'iihomoni zovuyo' (ii-endorphin), uphucula ubuthongo, kwaye uphucula imeko-bume. |
| Ukutya okunempilo | Iqinisa inkqubo yomzimba yokuzikhusela, ilawula uxinzelelo lwegazi, kwaye ikhuthaza uzinzo lwengqondo. |
| Ukulala Okwaneleyo | Iphelisa umjikelo onzima woxinzelelo kunye nokungalali. Inika ukuphumla engqondweni nasemzimbeni. |
| Iindlela zokuphumla | Ukucamngca, i-yoga, kunye nokuphefumla nzulu kuzolisa ingqondo engaphumliyo. |
Amandla okuzilolonga
Akunyanzelekanga ukuba uye ejimini. Yenza nje into efana nokuhamba ngokukhawuleza, ukubaleka, ukudada, okanye ukudanisa imizuzu engama-30 ngosuku. Ukuba awunalo ixesha, khwela izitebhisi endaweni yelifti eofisini, khwela ibhayisekile yakho uye evenkileni, misa imoto yakho mgama uze uhambe ngeenyawo. Ezi zinto zincinci ziya kwenza umahluko omkhulu.
Amandla okuphilisa okutya nokusela
Xa sixinezelekile, sidla ngokunqwenela ukutya okunamafutha angaphezulu (ukutya okungenamsebenzi), akunjalo? Kodwa oku kutya kwandisa uxinzelelo kuphela. Endaweni yoko, yitya ukutya okunesondlo, okufana neziqhamo, imifuno, iimbotyi, amandongomane, intlanzi, namaqanda. Ukutya okutyebileyo ngakumbi kwi-vitamin C, i-magnesium, kunye ne-omega-3 fatty acids kunokunceda ukunciphisa imiphumo yoxinzelelo.
Khumbula, xa usitya ukutya okunempilo emzimbeni wakho, ingqondo yakho iqala ukuziva kamnandi.
Ixabiso lokulala
Uxinzelelo lwenza kube nzima ukulala. Xa ungalali ngokwaneleyo, uxinzelelo luyanda. Oku kufana nomjikelo onzima. Ukuze uqhawule oku, ubuthongo obuhle bubalulekile.
- Ziqhelise ukulala nokuvuka ngexesha elifanayo yonke imihla.
- Yeka ukujonga ifowuni yakho, ithebhulethi, okanye iTV ubuncinane isiqingatha seyure ngaphambi kokuba ulale.
- Yenza igumbi lokulala libe yindawo emnyama, ethuleyo, nepholileyo.
- Kuphephe ukusela ikofu neti ebusuku.
Ezinye iindlela zokuzola ingqondo yakho
Ukongeza kwiinguqu zendlela yokuphila, kukho iindlela ezahlukeneyo zokuzola iingqondo zethu ngokuthe ngqo.
- Ukucamngca: Hlala kwindawo ezolileyo imizuzu eli-10-15 ngosuku, ugxile ekuphefumleni kwakho kuphela. Vumela iingcinga zize zihambe, ngaphandle kokuzigweba.
- Ukuphefumla nzulu: Xa uziva uxhalabile, beka isandla esinye esifubeni sakho nesinye esiswini sakho. Phefumla nzulu ngempumlo yakho. Ufanele uzive isandla esiswini sakho sinyuka. Emva koko ukhuphe umoya kancinci ngomlomo wakho. Ukwenza oku amaxesha ambalwa kuya kukunceda uzive uzolile.
- Unxibelelwano lweNtlalo: Yabelana ngeemvakalelo zakho nomhlobo othembekileyo okanye ilungu losapho. Xa sichitha ixesha nabantu esibathandayo, imizimba yethu ikhupha iihomoni ezinciphisa uxinzelelo. Musa ukubandezeleka wedwa.
- Ukuthetha Ngendlela Eyakhayo: Iingcinga ezimbi ezifana nokuthi "Andinakukwazi" kunye nokuthi "Oku akuzukusebenza" zezona zinto zibangela uxinzelelo. Endaweni yoko, zixelele ukuba "Ndiza kuzama" kwaye "Ndingakwenza oku."
- Unyango Lokuhleka: Ukuhleka kunyusa amanqanaba eoksijini emzimbeni kwaye kukhupha iihomoni ezikwenza wonwabe. Bukela ibali elihlekisayo, uhleke nabahlobo bakho, uze uhleke. Ukuhleka lolona nyango lubalaseleyo.
- Unyango Lokuthetha: Ngamanye amaxesha ezi zinto zinokuba nzima ukuzenza wedwa. Kwiimeko ezinjalo, ukuthetha nomcebisi kunokuba luncedo kakhulu. "Unyango Lokuziphatha Oluqondayo" (i-CBT) lunyango olusebenzayo kakhulu olukunceda utshintshe iindlela zakho zokucinga ezimbi kwaye ufunde indlela yokujongana noxinzelelo. Ungabuza ugqirha wakho ngale nto.
Umyalezo Wokuya Ekhaya
- Uxinzelelo luyinto eqhelekileyo ebomini, kodwa musa ukuluvumela ukuba lulawule ubomi bakho.
- Ukuzilolonga, ukutya okunempilo, kunye nokulala ngokwaneleyo zezona zixhobo zithathu zinamandla zokulwa noxinzelelo.
- Xa uziva uxinezelekile, zama iindlela ezilula ezifana nokuphefumla nzulu kunye nokucamngca.
- Musa ukufihla iimvakalelo zakho. Thetha nomntu omthembayo. Musa ukuzama ukuthwala lo mthwalo wedwa.
- Ukuba uziva ngathi uxinzelelo lunzima kakhulu, ungoyiki ukucela uncedo. Bonana nogqirha wakho ngoko nangoko. Leyo yeyona nto ilungileyo onokuyenza.
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