Ngezinye izinsuku, uzizwa unzima kakhulu futhi ungenaso isifiso sokwenza noma yini, akunjalo? Ingabe unezikhathi lapho uzizwa unesithukuthezi ngisho nezinto owawuzijabulela, futhi uzizwe unesizungu futhi unesizungu? Lokhu akulona nje ukudabuka. Mhlawumbe lokhu kuyisibonakaliso sesimo sengqondo esibizwa ngokuthi ukucindezeleka . Ukucindezeleka kufana nokuthile okusiphuca injabulo nesithakazelo. Eminye yemikhuba ehambisana nalesi simo, uma sikhuluma iqiniso, ifana nezingibe. Uma singazi siwela kulezi zingibe, sicindezeleka nakakhulu. Namuhla, ake sixoxe ngokuthi ziyini lezi zingibe eziyingozi nokuthi singazibalekela kanjani futhi sibhekane nokuphila futhi.
Ugibe #1: Ukuzihoxisa Emphakathini
Uma sicindezelekile, into eyinhloko esiyizwayo ukuthi sifuna ukuba kude nabanye abantu, sihlale ekhaya futhi sibe sodwa. Silahlekelwa yisifiso sokukhuluma nomngane, ukuba nomndeni, noma ukuya ohambweni olufushane.
Cabanga ngakho, ubukuthanda ukuya kuma-movie nabangani bakho noma ukuya ocansini nomyeni/umkakho. Kodwa manje konke kuzwakala sengathi kuyakhathaza. Lena indlela yobuchopho bethu yokusabela ekucindezelekeni. Njengalapho sigula, ubuchopho bethu buthumela izimpawu emzimbeni wethu zokuthi sidinga ukuphumula, lapho sicindezelekile, ubuchopho bethu businika ulwazi olungamanga olusitshela ukuthi "sibe sodwa, singabi nabo bonke abantu."
"Ukuzihlukanisa nabantu ngesikhathi sokucindezeleka kwenza ukugula kube kubi kakhulu. Kufana nokufaka uphethiloli emlilweni. Ukukhuluma nabanye abantu nokuhlangana ndawonye kungenye yezindlela ezinhle kakhulu zalokhu."
Indlela yokubhekana nakho: Ungazilandeli izinto ezinkulu ngesikhathi esisodwa. Qala kancane. Bhala uhlu lwabantu ongathanda ukukhuluma nabo futhi, abantu osondelene nabo. Bashayele ucingo kuqala. Noma ubacele ukuthi beze isikhashana. Kancane kancane, zama ukuba nobudlelwano nabantu njengoba ubuvame ukwenza. Lokhu kunzima, kodwa umzamo uzokulethela impumuzo enkulu.
Ugibe #2: Ukucabanga
Lokhu futhi kuyisithiyo abantu abaningi abawela kuso lapho becindezelekile. Kalula nje, ukucabanga kuwukucabanga okuphindaphindiwe nokubuhlungu ngephutha, ukwehluleka, noma okuhlangenwe nakho okubuhlungu.
"O, engikwenze kulowo muntu bekungalungile. Mhlawumbe usengithukuthelele manje. Ngingumuntu omubi," imicabango enjengale iqhubeka igeleza ekhanda lakho. Uma uqhubeka ucabanga imicabango emibi kanje, iyakhula futhi idonsele phansi imizwa yakho. Akukhona lokho kuphela, ngezinye izikhathi uqala ukubona ngisho nemicimbi ebonakala ingabalulekile ngendlela engemihle. Isibonelo, uma umthengisi wemali ophambi kwakho esitolo emomotheka futhi engamomotheki naye, ungase ucabange, "Akangithandi."
Ungaphunyuka kanjani?:Bhala phansi lowo mcabango omubi oza engqondweni yakho ephepheni. Uma uwubhala phansi, ungacabanga ngokujulile ngokuthi lowo mcabango uyiqiniso yini nokuthi kukhona yini ubufakazi bawo noma cha. Enye into enhle ukwenza okunye uma uzizwa ukhathazekile. Hamba kancane, wenze umsebenzi wasekhaya, noma wenze okuthile okuthandayo. Khona-ke amandla alowo mcabango azoncipha.
Ugibe #3: Ukufuna impumuzo ezintweni ezinjengotshwala
Uma ungakwazi ukubhekana nobuhlungu nokucindezeleka, abanye abantu baphendukela otshwaleni nasezidakamizweni. Ngaleso sikhathi, ungase uzizwe ukhululekile kancane bese ukhohlwa ngobuhlungu bakho, kodwa bungokwesikhashana . Lapho imiphumela yotshwala iphela, uqala ukuzwa ukucindezeleka kwakho nokudabuka kwakho kubi nakakhulu.
Qaphela uma unemikhuba yokuphuza utshwala uma udabukile. Uma unomkhuba onjalo, kuzokwenza isimo sakho sibe sibi kakhulu. Futhi, uma uphuza imithi yokucindezeleka evela kudokotela, utshwala bungaphazamisa ukusebenza kwaleyo mithi.
Indlela yokuyeka: Uma ubona ushintsho emikhubeni yakho yokuphuza utshwala, qiniseka ukuthi ukhuluma nodokotela wakho ngakho. Akuyona into okufanele ube namahloni ngayo. Bangakusiza ukuthi uyeke ukuphuza utshwala.
Ugibe #4: Ukuyeka ukuzivocavoca
Ukuzivocavoca umzimba kuzuzisa kakhulu umzimba nengqondo yethu. Uma sizivocavoca, amakhemikhali asebuchosheni bethu alawula imizwa yethu, njenge -serotonin ne -dopamine, ayasebenza. Lokhu kusenza sizizwe sijabule futhi siqabulekile.
Kodwa uma unesifo sokucindezeleka, kwenzeka okuphambene nalokho. Umuntu owayevame ukuya ejimini, egijima, noma enza i-yoga manje akasazizwa sengathi ufuna ukuvuka embhedeni. Ngisho noma azi ukuthi ukuzivocavoca kuhle kuye, ulahlekelwa amandla engqondo okukwenza. Kuyindida.
Indlela yokusinda: Uma ubhekene nobunzima bokwenza lokhu wedwa, thola usizo kumuntu omethembayo. Kungaba umngane, ilungu lomndeni, noma udokotela wakho. Ukusekelwa ngumuntu ongakukhuthaza futhi athi, "Masihambe siyohambahamba namuhla?" kubaluleke kakhulu kulesi sikhathi.
Ugibe #5: Ukufisa amaswidi
Uma sizizwa sidabukile, sifisa ukudla okunoshukela, okucebile ngama-carbohydrate njenge-ayisikhilimu, ushokoledi, nekhekhe, akunjalo? Ushukela usinika "ukudakwa" okuncane esimweni sethu sengqondo, noma umuzwa wesikhashana wenjabulo.
Kodwa le njabulo ihlala isikhathi esifushane kakhulu. Ngemva kwamahora amabili, izinga likashukela egazini lakho (ushukela egazini) lehla ngokuzumayo. Ngesikhathi esifanayo, isimo sakho sengqondo siyaphinda sehle. Lokhu sikubiza ngokuthi "ukushaqeka ngemuva koshukela."
Ungaphunyuka kanjani?:Ungakhohliswa yile njabulo yesikhashana. Kungezikhathi ezinjengalezi lapho kudingeka sicabange kakhulu ngokudla okunempilo. Nciphisa ukudla okucutshungulwe kanye neziphuzo ezinoshukela ngangokunokwenzeka, bese ufaka izithelo, imifino, ubhontshisi, kanye nokolweni ophelele ekudleni kwakho.
Ugibe #6: Ukuhlala ulenga ocingweni (i-Doomscrolling)
Lapho becindezelekile, into eyodwa abanye abantu abayenzayo ukuze banciphise ubuhlungu babo ukubheka njalo ezinkundleni zokuxhumana ocingweni lwabo, noma ukufunda ngezinto ezimbi ezenzekayo emhlabeni. Yilokhu esikubiza ngokuthi i-Doomscrolling .
Okwenzekayo lapha akukhona ukuthi ufuna ulwazi, kodwa ukuthi uzama ukubalekela imizwa yakho bese wenza sengathi awuyazi. Uma uhlala ubona futhi ufunda izindaba ezimbi, umbono ongemuhle engqondweni yakho uba namandla nakakhulu.
Indlela yokuphunyuka: Nciphisa isikhathi osichitha ezinkundleni zokuxhumana. Zibuze ukuthi usebenzisa ifoni yakho ngempela yini ukuxhumana nabanye noma ukuze ubalekele wena. Beka ifoni yakho eceleni bese uhambahamba, ufunde incwadi, noma wenze okunye.
| Ugibe Ekucindezelekeni | Indlela Yokuphunyuka Kuyo |
|---|---|
| Ukuhoxa Komphakathi Isifiso esinamandla sokuba wedwa. | Khuluma nomngane. Hlanganani isikhashana. |
| Ukucabanga Ukuhlala ucabanga ngamaphutha owawenzile. | Bhala umcabango ephepheni bese uwuhlola. Yenza omunye umsebenzi. |
| Ukusetshenziswa kotshwala Ukuphuza utshwala ukuze ukhohlwe usizi. | Khuluma nodokotela wakho ngalokhu ngokushesha. |
| Ukuzilolonga ngokweqile Ukuntuleka kwentshisekelo yokuzivocavoca umzimba. | Qala isimiso esincane sokuzivocavoca ngosizo lomuntu omethembayo. |
| Ukudla okunoshukela omningi Isifiso esinamandla samaswidi. | Esikhundleni sokudla okucutshungulwe, yidla ukudla okunomsoco njengezithelo nemifino. |
| I-Doomscrolling Ukuhlala ubheka izinto ezimbi efonini yakho. | Nciphisa isikhathi sesikrini bese wenza omunye umsebenzi esikhundleni salokho. |
Wonke umuntu unezikhathi ezinzima empilweni. Ungazibeki icala ngazo. Uma uzithola uwela kwenye yalezi zingibe, into ebaluleke kakhulu ukuthatha isinyathelo sokuphuma kuzo.
Okubaluleke kakhulu: Uma unemicabango yokuzilimaza, uzizwa sengathi "impilo ayinanjongo", noma unemicabango yokuzibulala, kuyisimo esiphuthumayo . Sicela ungazilibazisi ukufuna usizo. Bona umeluleki wezempilo yengqondo noma udokotela wakho ngokushesha. Ukuze uthole usizo olusheshayo, shayela ku -1926, i-National Mental Health Helpline eSri Lanka.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akusikho nje ukudabuka. Kuza nezihibe zokuziphatha ezenza isimo sethu sibe sibi kakhulu.
- Ukuhlonza izingibe ezifana nesizungu, ukukhathazeka ngezinto ezifanayo, ukusebenzisa utshwala, nokugwema ukuzivocavoca kuyisinyathelo sokuqala sokuphunyuka.
- Ngisho noma ungenakukwazi ukwenza izinguquko ezinkulu, isinyathelo esincane (ukukhuluma nothile, ukuhamba ibanga elifushane, ukudla ukudla okumnandi) singenza umehluko omkhulu esimweni sakho sengqondo.
- Kuvamile ukuzizwa ukhathazekile, kodwa kubalulekile ukufuna usizo lochwepheshe. Khuluma ngokukhululekile ngalokhu nodokotela wakho.
- Uma unemicabango yokucindezeleka ngempilo, kuyisimo esiphuthumayo. Sicela ushayele u-1926 ngokushesha noma ubone udokotela ukuze akusize.
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