Ngaba ngamanye amaxesha uziva uxinezelekile, ulusizi, okanye unesizungu? Ngaba unamaxesha apho uziva ngathi awufuni kwenza nto kwaye ukruqukile yinto yonke? Oku kungaba ziimpawu zokuqala zesifo sengqondo esibizwa ngokuba kukudandatheka esifunyanwa ngabantu abaninzi kuthi. Kodwa ungakhathazeki, kukho iindlela ezilula nezinamandla zokusinceda siqonde kwaye silawule le meko. Enye yeendlela ezinjalo kukucamngca. Makhe sijonge oku ngokweenkcukacha.
Yintoni ukudakumba? Ngaba unazo ezi mpawu?
Ukudakumba akuyonto nje yokuziva ulusizi. Yimeko echaphazela iimvakalelo zethu, iingcinga zethu, kwanemizimba yethu. Jonga ezi mpawu zingezantsi ukuze ubone ukuba unazo na ezi mpawu.
| Uphawu | Ingcaciso elula |
|---|---|
| Usizi olungayi kuphela | Iimvakalelo zokuphoxeka nosizi ezihlala iintsuku ngaphandle kwesizathu. |
| Ubulolo kunye nokuzehlukanisa nabanye abantu | Ndiziva ndililolo kwaye ndinesizungu, ndingafuni nokuthetha nabahlobo. |
| Ukudinwa | Ndiziva ndidiniwe kakhulu kwaye ndingenabomi nangona ndingenzanga msebenzi. |
| Ukungabi namdla kuyo nayiphi na into | Izinto obukade uzonwabela (ukubukela iTV, ukumamela umculo, izinto ozithandayo) ongasafuni ukuzenza. |
| Iingxaki zokulala | Nokuba ulele kakhulu, okanye ungalali ebusuku. |
| Utshintsho ekutyeni | Ukulahlekelwa ngumdla wokutya okanye umnqweno wokutya kakhulu, nto leyo ebangela ukwehla okanye ukwanda kobunzima. |
| Ixhala kunye nokucaphuka | Ukuziva ungaphumli kwaye unomsindo ngezinto ezincinci. |
| Ubunzima bokugxila | Ubunzima bokugxila emsebenzini, ekufundeni incwadi, okanye ebalini. |
| Iingcinga ezimbi ngobomi | Ukuziva unetyala ngawe, ukuziva ungento yanto, iingcinga zokukruquka bubomi. |
Ukuba unenye okanye ngaphezulu kwezi mpawu kangangeeveki ezingaphezu kwezimbini , usenokuba noxinzelelo. Kungoko ke, kubaluleke kakhulu ukubona ugqirha wakho ngoko nangoko ukuze akunike ingcebiso.
Ukudakumba kuyichaphazela njani ingqondo yethu?
Ngamafutshane, izizathu eziphambili zokudakumba luxinzelelo kunye nokuxhalaba. Ngoko ke ezi zinto zichaphazela ngqo ukusebenza kwengqondo yethu.
Khawuthelekelele ukuba kukho iindawo ezahlukeneyo zobuchopho bethu ezisebenza ngokwahlukileyo.
1. Iziko 'loMna': Le yinxalenye ecubungula iimvakalelo zethu, iingcinga zethu, kunye nolwazi malunga 'noMna'. Ngokwezonyango, oku kubizwa ngokuba yi- "Prefrontal Cortex" . Xa sixinezelekile, le nxalenye iqala ukusebenza ixesha elongezelelweyo. Iingcinga ezifana nokuthi "Kutheni oku kusenzeka kum?", "Ndingumntu osileleyo kakhulu" zivela apha.
2. Iziko lokulawula 'uloyiko': Kukho elinye icandelo lobuchopho elilawula 'uloyiko' lwethu. Oku kubizwa ngokuba yi -'(Amygdala)` . Kufana nomlindi ogqibayo ukuba "alwe okanye abaleke" xa kufika ingozi.
Okwenzekayo xa udandathekile kukuba iziko elilawula 'uloyiko' (i-Amygdala) lisabela kuloyiko noxinzelelo olusengqondweni yethu, nangona kungekho ngozi yangaphandle. Emva koko, umzimba wethu uvelisa i-hormone yoxinzelelo ebizwa ngokuba yi -'Cortisol' . Oku kubangela ingxabano phakathi kweziko elicinga 'ngam' (i-Prefrontal Cortex) kunye neziko elilawula 'uloyiko'. Oku kuvakala ngathi ngumthwalo omkhulu noxinzelelo engqondweni.
Ukucamngca kunokunceda njani kule meko?
Ukucamngca kufana nokuzilolonga kwengqondo. Kuqeqesha kwakhona ingqondo yethu.
- Itshintsha indlela ingqondo esabela ngayo kuxinzelelo: Xa ucamngca, ugxila ingqalelo yakho kwinto enye (umz. ukuphefumla kwakho). Oku kunciphisa umsebenzi ongeyomfuneko weendawo ezimbini zengqondo ezikhankanyiweyo ngaphambili (i-'Prefrontal Cortex' kunye ne-'Amygdala`). Oku kuthetha ukuba ukuveliswa okungeyomfuneko kweehomoni zoxinzelelo kuyancitshiswa. Ngenxa yoko, ingqondo yakho iyazola.
- Ikhusela inxalenye yengqondo enxulumene nenkumbulo: Kukho inxalenye ebalulekileyo yengqondo yethu ebizwa ngokuba yi -`(Hippocampus)` enxulumene nenkumbulo nokufunda. Uphando lufumanise ukuba le nxalenye ye-`(Hippocampus)` incinci kubantu abanengxaki yokudakumba. Nangona kunjalo, kukwafunyaniswe ukuba xa ucamngca malunga nemizuzu engama-30 yonke imihla, ubukhulu (into engwevu) bale nxalenye buyanda. Oku kuthetha ukuba ukucamngca kukhusela ingqondo.
- Ukutshintsha indlela ojonga ngayo iingcinga: Ukucamngca akuzisusi ngokupheleleyo iingcinga ezimbi nomsindo oza noxinzelelo. Endaweni yoko, kukufundisa ukuba uqaphele xa ezo ngcinga zifika kwaye uzijonge kude .
Ukucamngca akukokuzicinezela iingcinga ezimbi, kungokuqaphela ezo ngcinga, ukuqonda ukuba ‘le yingcinga nje efike engqondweni yam, andingom lo,’ nokuqeqesha ingqondo ukuba iziyeke.
- Ukulungiselela ingqondo yakho iimeko ezixinzelelekileyo: Khawuthelekelele ukuba kufuneka uye kugqirha, uze uzive usoyika kwaye uxinezelekile. Ukuba ucamngca imizuzu embalwa ngaphambi kokuba uye, ingqondo yakho iya kuzola. Nokuba uziva olo loyiko, uya kukwazi ukumelana nalo ngaphandle kokukhathazeka ngalo.
Ziziphi iindlela zokucamngca ezinceda ekudandathekeni?
Kodwa khumbula oku. Ukucamngca akuthathi indawo yamayeza anikwe ngugqirha wakho. Kufuneka asetyenziswe njengesincedisi kunyango lwakho. Ukuba kunokwenzeka, qala ezi zinto ngengcebiso kagqirha wakho .
Nazi ezinye iindlela zokucamngca ezinokunceda.
| Uhlobo lokucamngca | Kwenzeka ntoni ngale nto? |
|---|---|
| Ukucamngca ngobubele bothando | Gxila ekusasazeni uthando nobubele kuwe nakwabanye. Oku kunceda ekunciphiseni iimvakalelo zokuziva unetyala kunye nokungabaza. |
| Ukucamngca ngengqondo | Ukugxila kwixesha langoku (umz., ukuphefumla, iimvakalelo zomzimba) ngaphandle kokucinga ngezinye izinto. Le yindlela yokucamngca emininzi. |
| Unyango lwengqondo olusekelwe kwingqondo (MBCT) | Ukucamngca ngengqondo kunye nonyango lokuziphatha kwengqondo (CBT) ludibaniso olunamandla lweendlela ezinokukunceda utshintshe iingcinga nokuziphatha okungalunganga. |
| I-yoga | Umkhwa odibanisa iindlela zokuma zomzimba, iindlela zokuphefumla, kunye nokucamngca. Uphilisa umzimba nengqondo. |
| Ukubonakalisa | Khawucinge ngembono entle nenoxolo (ulwandle oluhle, intaba) uze ugxile kuyo. Oku kuyazolisa ingqondo. |
| Ukucamngca ngokuhambahamba | Xa uhamba, ukuqaphela indlela iinyawo zakho eziwela ngayo emhlabeni kunye nokuhamba komzimba wakho kukunceda uhlale uphilile emzimbeni nasengqondweni. |
Ungakhetha leyo ikufaneleyo kwaye kulula ukuyenza kwezi ndlela uze uyenze umkhwa wemihla ngemihla. Qala ngemizuzu emi-5 ekuqaleni uze wongeze ixesha kancinci kancinci. Eyona nto ibalulekileyo kukwenza oku ngaphandle kokunikezela. Kancinci kancinci, uya kuziva ukhululekile.
Umyalezo Wokuya Ekhaya
- Ukudakumba yimeko yezonyango efuna unyango. Musa ukuba neentloni okanye ukoyika. Asikuko ityala lakho.
- Ukuba ufumana iimpawu zokudakumba, into yokuqala omawuyenze kukubona ugqirha ofanelekileyo.
- Ukucamngca sisixhobo esihle sokuncedisa ukulawula iimpawu zokudakumba, kodwa asilulo unyango oluphambili.
- Ungaze uyeke ukuthatha amayeza owanikwe ngugqirha wakho, kodwa camngca nje. Hlala ulandela imiyalelo kagqirha wakho.
- Khetha indlela yokucamngca ekufaneleyo kwaye uyenze ibe ngumkhwa wemihla ngemihla. Kancinci kancinci, uya kuwuva umahluko.
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