Ingabe ngezinye izikhathi uzizwa sengathi ukhungathekile yikho konke futhi ikhanda lakho selizoqhuma? Izinkinga emsebenzini, imithwalo yemfanelo ekhaya, ukuminyana kwezimoto emgwaqweni, imisebenzi yasekhaya yabantwana, futhi ngezinye izikhathi izinkinga ebuhlotsheni bomuntu siqu... Ngakho konke lokhu, ingcindezi oyizwayo, okungukuthi , ukucindezeleka , ngezinye izikhathi ingaba nzima ukuyibekezelela, akunjalo? Kodwa ungakhathazeki, kunezinto eziningi ezilula neziwusizo kakhulu esingazenza ukuze siqede lesi simo. Ake sixoxe ngalokho namuhla.
Kuyini ngempela ukucindezeleka?
Kalula nje, ukucindezeleka kuyindlela ubuchopho nomzimba wakho ophendula ngayo lapho ubhekene nenselele, ingcindezi, noma isimo esiyingozi. Cabanga ukuthi uhamba emgwaqweni bese inja igxumagxuma kuwe ngokuzumayo. Umzimba wakho ulungiselela ngokushesha ukulwa noma ukubaleka. Yilokhu esikubiza ngokuthi impendulo "yokulwa noma yokubaleka" . Inhliziyo yakho ishaya ngamandla, ukuphefumula kwakho kuyashesha, futhi imisipha yakho iyaqina. Lena yindlela yemvelo yokuzivikela yomzimba wakho.
Into ebalulekile ukuthi ukucindezeleka kwesikhashana akuyona into embi. Eqinisweni, kuyinto esiyidingayo ekuphileni kwethu. Inselele encane, ukucindezeleka okuncane, kusenza sihlale simatasa futhi siqaphile. Akukuhle futhi ukusho ukuthi akukho ukucindezeleka empilweni yethu.
Kodwa inkinga iqala lapho lokhu kucindezeleka kuba yinto eqhubekayo, noma engapheli . Isibonelo, ukucindezeleka okubangelwa izinkinga eziqhubekayo emsebenzini, izinkinga zezimali, izingxabano zomndeni, noma ukugula okungapheli kungathinta imizimba yethu nezingqondo zethu ngokuhamba kwesikhathi. Ngesikhathi sobhubhane lwe-COVID-19, abaningi bethu kuye kwadingeka babhekane nalolu hlobo lokucindezeleka kwesikhathi eside ngenxa yesizungu kanye nokuzihlukanisa. Lolu hlobo lokucindezeleka okungapheli lungavula ngisho nendlela yezimo zempilo yengqondo ezingathi sína njengokukhathazeka nokucindezeleka .
Yini esingayenza ukuze siphumule?
Izindaba ezinhle ukuthi kunezindlela eziningi zokuphumula ezingasisiza ekulawuleni lokhu kucindezeleka. Kodwa khumbula, ayikho indlela eyodwa efanela bonke. Okusebenza kahle komunye umuntu kungase kungasebenzeli omunye. Ngakho-ke, kubalulekile ukuzama ezimbalwa zalezi zindlela bese uthola leyo esebenza kahle kuwe futhi ekhululekile kakhulu kuwe.
Ake sibheke ezinye zezindlela zokunciphisa ubuhlungu ezisetshenziswa kakhulu.
| Ubuchwepheshe | Isingeniso esifushane |
|---|---|
| Ukuzivocavoca okujulile kokuphefumula | Ukuphefumula kancane nangokujulile, ugxile ekuphefumuleni kwakho. Indlela elula kakhulu engenziwa noma kuphi. |
| Ukucabanga Nokuzindla | Ukunaka isikhathi samanje (umzimba, imicabango, indawo ezungezile) noma ukugxila ingqondo yakho esimisweni/egameni. |
| Ukuphumula Kwemisipha Okuqhubekayo | Ukuqinisa amaqembu emisipha emzimbeni ngamunye, bese uwaphumuza kancane kancane. |
| Izithombe Eziqondiswayo | Cabanga ngendawo noma umcimbi onokuthula, omuhle engqondweni yakho bese uzicwilisa kuwo. |
| I-Yoga ne-Tai Chi | Izindlela zasendulo zokuzivocavoca ezihlanganisa ukuma komzimba, amasu okuphefumula, kanye nokuzindla. |
| Ukuvivinya umzimba (Ukuzivocavoca) | Noma yimuphi umsebenzi womzimba, njengokuhamba, ukugijima, noma ukugibela ibhayisikili, unganciphisa ukucindezeleka. |
1. Ukuzivocavoca okujulile kokuphefumula (Ukuzivocavoca kokuphefumula)
Lena indlela elula nesheshayo yokwenza lokhu. Ungakwenza noma kuphi, nganoma yisiphi isikhathi. Hlala noma ulale endaweni ethule. Phefumula kakhulu ngekhala lakho, bese ukhipha umoya kancane ngomlomo noma ekhaleni lakho.
Indlela ethi "4-7-8 " iyindlela ethandwayo kulokhu.
- Phefumula kancane ngekhala lakho imizuzwana emi-4.
- Bamba lowo moya imizuzwana eyi-7.
- Okulandelayo, khipha umoya kancane ngomlomo wakho imizuzwana engu-8.
Ngemva kokwenza lokhu izikhathi ezimbalwa, ukushaya kwenhliziyo yakho kuzolawulwa futhi uzozizwa uzolile kakhulu.
2. Ukuqaphela Nokuzindla Nge-Mantra
Ukuqaphela kuwumkhuba wokunaka ngokuphelele isikhathi samanje. Kuhilela ukuqaphela ukuphefumula kwakho, imizwa yomzimba wakho, imicabango yakho (ngaphandle kokuyigweba), kanye nendawo ekuzungezile. Ukuzindla nge-mantra kuhlukile kancane. Kuhilela ukugxila ukunaka kwakho okugcwele entweni eyodwa, njengegama elithi "Buddha," noma ilangabi lekhandlela.
Kungakhathaliseki ukuthi usebenzisa yiphi indlela, kuzoba nzima ukugcina ingqondo yakho igxile ekuqaleni. Ingqondo yakho izozulazula. Lokhu kuvamile. Into ebalulekile ukuqaphela ukuthi ingqondo yakho izulazula nini bese ubuyisela kancane ukunaka kwakho ekuzindleni. Njengoba uzijwayeza lokhu, uzokwazi ukulawula ingqondo yakho.
3. Ukuphumula Kwemisipha Okuqhubekayo
Ngale ndlela, siqinisa ngamabomu amaqembu emisipha emzimbeni ngamunye, bese siwaphumuza ngokuphelele. Lokhu kungenziwa futhi kanye nokuzivocavoca kokuphefumula.
Hlala phansi noma ulale phansi ngokunethezeka, uvale amehlo akho, bese uphefumula kakhulu. Ungaqala ngezinzwane zakho bese usebenza ngendlela eya phezulu. Noma usebenze ngendlela eya phansi kusukela ekhanda lakho. Isibonelo, qinisa imisipha yemilenze yakho cishe imizuzwana emi-5, uyibambe, bese uyiphumuza ngokuphelele cishe imizuzwana engama-30. Yenza lokhu kuzo zonke izingxenye zomzimba wakho, okuhlanganisa imilenze yakho, amathanga, isisu, izingalo, intamo, nobuso. Lokhu kuzosiza ukukhulula ukucindezeleka kuzo zonke izingxenye zomzimba wakho.
Okubalulekile: Uma unezinhlungu zemisipha, ukulimala okukhulu, noma isimo sobuhlungu obungapheli, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza lo msebenzi.
4. Izithombe Eziqondiswayo Noma Ukubuka Ngeso Lengqondo
Lena indlela enhle kakhulu. Okwenzekayo lapha ukuthi, ngamandla engqondo yakho, uyiswa endaweni enokuthula neyokuthula. Zicabange uhamba engadini yetiye enhle ekuseni okubandayo eNuwara Eliya. Lowo moya opholile, iphunga lamaqabunga etiye, umsindo wezinyoni... zicabange uhlangabezana nakho konke lokhu ngezinzwa zakho ezinhlanu. Noma, zicabange usebhishi lakho olithandayo elithule, ulalele umsindo wamagagasi futhi ubuka ilanga lishona. Lapho ingqondo yakho igcwele ukucindezeleka, ukucabanga ngento efana nale kukunika impumuzo enkulu.
Ukuzivocavoca kanye nezinye izindlela zokuphumula
Ngaphezu kwezindlela ezingenhla, singenza ezinye izinto eziningi.
- I-Yoga ne-Tai Chi: Zombili ziyizinhlobo zasendulo zokuzivocavoca ezihlanganisa ukuma komzimba, amasu okuphefumula, nokuzindla. Zisiza ukugcina umzimba uguquguqukayo nengqondo izolile. Kubalulekile ukufunda ukuma okuyisisekelo ngaphansi kwesiqondiso somfundisi onolwazi.
- OkuvamileUkuzivocavoca : Noma yikuphi ukuzivocavoca okuthandayo, njengokuhamba, ukugijima, ukugibela ibhayisikili, noma ukubhukuda, kuyindlela enhle yokunciphisa ukucindezeleka. Uma sizivocavoca, ubuchopho bethu bukhipha ama-endorphin, "ama-hormone enjabulo." Lokhu kusenza sizizwe kahle futhi kusisiza sikhohlwe izinkinga zethu. Ngisho nemizuzu engama-20-30 yokuzivocavoca ngosuku ingenza umehluko omkhulu.
- Ezinye izindlela: Ngaphezu kwalezi, izindlela ezifana ne-Biofeedback (ukulinganisa nokulawula imisebenzi yomzimba), i-Massage therapy, i-Music therapy, i-Art therapy, kanye ne-Aromatherapy nazo zisetshenziselwa ukunciphisa ukucindezeleka.
Noma ngabe iyiphi indlela ozama ngayo, into ebaluleke kakhulu ukuqhubeka nokwenza njengomkhuba. Ungakwenzi nje usuku olulodwa bese uyeka. Beka eceleni isikhathi esincane salokhu nsuku zonke noma okungenani izikhathi ezimbalwa ngesonto.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyingxenye evamile yokuphila, kodwa ukucindezeleka okungapheli kuyingozi empilweni yethu engokomzimba nengokwengqondo.
- Amasu okuphumula njengokuphefumula okujulile, ukuzindla, i-yoga, kanye nokuvivinya umzimba njalo kungalawula ngempumelelo ukucindezeleka.
- Ayikho indlela eyodwa efanelana nazo zonke. Zama izindlela ezahlukene, khetha leyo ekhululekile kakhulu futhi ejabulisayo kuwe, bese uyenza umkhuba.
- Uma unesifo esingamahlalakhona noma ukukhubazeka ngokomzimba, kubalulekile ukubonisana nodokotela wakho ngaphambi kokuqala noma iyiphi indlela entsha yokuzivocavoca noma yokuphumula.
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