Ingabe ngezinye izikhathi uzizwa usinda kakhulu, udabuke, noma ucindezelekile? Ingabe nawe unezikhathi lapho ufuna nje ukulala embhedeni, ungenasithakazelo kunoma yini? Ubuwazi ukuthi ukuzivocavoca umzimba kuyindlela enhle kakhulu, yemvelo yokwelapha lolu hlobo lokucindezeleka, noma ukucindezeleka njengoba sonke sikwazi? Lokhu kuyinto enamandla kakhulu. Ake sixoxe ngalokhu namuhla, ngendlela elula ongayiqonda.
Ingabe ukuvivinya umzimba kuyikhambi ngempela lokucindezeleka?
Yebo, impendulo emfushane yalowo mbuzo ithi "yebo". Kodwa kunencazelo encane. Ukucindezeleka kungafika ngamazinga ahlukene. Abanye abantu banokucindezeleka okuncane. Abanye banokucindezeleka okulinganiselwe. Abanye bangase babe nokucindezeleka okukhulu.
Ucwaningo lukhombisile ukuthi ukuzivocavoca kuyindlela ephumelela kakhulu yokwelapha ukucindezeleka okuncane kuya kokuphakathi . Uma sisebenza ngokomzimba, ubuchopho bethu bukhipha ama-hormone asisiza sizizwe sijabule. Kuphinde kusize ekuqiniseni ukuzethemba kwethu. Cabanga ngokuhambahamba ngaphandle endaweni enhle. I-vitamin D oyithola elangeni iyisakhi esibalulekile esisiza ukuvimbela ukucindezeleka.
Ngezinye izikhathi, ukuba matasa kancane nje kwanele ukukusiza uphumule. Kodwa ngezinye izikhathi, ikakhulukazi uma ukucindezeleka kwakho kukubi kakhulu, okuyinto odokotela abayibiza ngokuthi ukucindezeleka kwezokwelapha noma isifo sokucindezeleka esikhulu (MDD) , kungadingeka uhlanganise ukuzivocavoca nemithi kanye nokwelashwa okunqunywe udokotela wakho .
Into ebalulekile ukuthi, ukuzivocavoca akuyona 'indlela yomlingo' yokucindezeleka. Kodwa kuyithuluzi elinamandla ongalilawula futhi elinganikeza impilo yakho yengqondo amandla amakhulu.
Yiziphi izinzuzo eziyinhloko zokuzivocavoca umzimba?
Kunezindlela eziningana zokuzilolonga ezingasiza ngazo ngokucindezeleka. Ake sibone ukuthi ziyini. Ukuze kube lula ukuqonda lokhu, ngidale ithebula elinjengaleli.
| Inzuzo | Kalula nje... |
|---|---|
| Ukukhiqizwa kwama-hormone enjabulo | Uma uzivocavoca, ubuchopho bakho bukhipha ama-hormone abizwa ngokuthi ama-endorphin . Lawa abizwa ngokuthi 'ama-hormone enjabulo.' Lawa anciphisa ubuhlungu emzimbeni wakho, aphumuze ingqondo yakho, futhi aphakamise isimo sakho sengqondo. |
| Ukuzethemba okwandisiwe | Enye yezinkinga ezinkulu ezihambisana nokucindezeleka ukungazithembi. Uma uzivocavoca futhi uba sesimweni esihle, uma uba namandla, uzizwa kahle ngawe, uba nokuzethemba okukhulu. Uzizwa umuzwa omuhle wokufeza okuthile, njengokuthi, "Ngikwenzile lokhu." |
| Ukulala kahle ebusuku | Ukulala kahle kubalulekile empilweni yengqondo. Ukungalali kahle kungenza izimpawu zokucindezeleka zibe zimbi kakhulu. Ukuzivocavoca umzimba kungakusiza ukuthi ulale ngokushesha futhi kuthuthukise ikhwalithi yokulala kwakho. |
| Ukwamukela indlela yokuphila enempilo | Izinto ezifana nokudla okucutshungulwe, utshwala obuningi, nokubhema kungenza ukucindezeleka kube kubi nakakhulu. Uma uqala umkhuba omuhle njengokuvivinya umzimba, uzozithola usushintsha neminye imikhuba emibi. Isibonelo, ukudla kahle nokuyeka ukubhema. |
Yiziphi izivivinyo ezingcono kakhulu zokucindezeleka?
Izindaba ezinhle kakhulu lapha ukuthi noma yiluphi uhlobo lokuzivocavoca lungasiza ngokucindezeleka . Akudingeki uye ejimini enkulu. Noma yini oyithandayo, noma yini ongayenza, ilungile.
Nazi ezinye izibonelo:
- Ukuhamba ngebhayisikili
- Ukudansa (ngisho nasegumbini elingenamuntu eduze!)
- Ukusebenza engadini (ukutshala izimbali, ukuhlanza ukhula)
- Ukugijima noma ukugijima
- Ukudlala umdlalo ofana ne-tennis
- Ukubhukuda
- Umsebenzi wasekhaya (ukushanela, ukusula)
- I-Yoga
- Ukuhamba ngokujwayelekile
Ukusekelwa komphakathi kubaluleke kakhulu kumuntu onesifo sokucindezeleka. Ngakho-ke, kuwumqondo omuhle ukujoyina ikilasi lokuzivocavoca leqembu. Noma, ukuzivocavoca nomngane wakho omkhulu noma umlingani wakho. Ngaleyo ndlela, uzothola kokubili izinzuzo zokuzivocavoca kanye nokuthula kwengqondo kokuba nokusekelwa kwabanye.
Kulungile, manje siqala kanjani lokhu?
Cishe unemibuzo eminingi mayelana nokuqala lokhu. Ake sibheke izimpendulo.
Uyafuna ngempela ukubuza udokotela?
Iningi labantu abaphilile kahle bakulungele ukuqala uhlelo lokuzivocavoca ngaphandle kokubonisana nodokotela. Kodwa-ke, uma ungakaze uzivivinye isikhathi eside, uneminyaka engaphezu kwengu-50 ubudala, noma unesifo esingamahlalakhona njengesifo sikashukela noma isifo senhliziyo, kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca.
Hlobo luni lokuzivocavoca okufanele ngilwenze?
Ukuzivocavoca okungcono kakhulu yinto oyithandayo futhi ofuna ukuqhubeka uyenzayo. Uyakuthanda ukudansa? Ukulima ingadi? Ukuphakamisa izinsimbi? Ukuhamba ngezinyawo? Bese uqala ngalokho. Ngemuva kwalokho ungazama izinto ezintsha.
Kufanele ngikwenze isikhathi esingakanani futhi kangaki?
Zama ukuzivocavoca imizuzu engama-20-30 okungenani izinsuku ezintathu ngesonto . Ucwaningo lusikisela ukuthi izinsuku ezine noma ezinhlanu ngesonto zingcono kakhulu. Kodwa uma usaqala, qala kancane. Qala ngemizuzu engama-20 ngosuku bese wandisa isikhathi kancane kancane njengoba usujwayela.
Kuthiwani uma uzwa ubuhlungu ngenkathi uzivocavoca?
Ungalokothi ungazinaki izinhlungu. Ukuzivocavoca ngenxa yobuhlungu kungalimaza amalunga akho nemisipha.
Uma usazizwa ubuhlungu ngemva kwamahora ambalwa okuzivocavoca, kungenzeka ukuthi uzikhandle ngokweqile. Nciphisa kancane ngosuku olulandelayo. Uma ubuhlungu buqhubeka, bukhulu, noma uma ucabanga ukuthi kungenzeka ukuthi ulimele, bona udokotela wakho ngokushesha.
Amanye amathiphu angakusiza ukuthi uqale ukuzivocavoca
Uma uqala, yenza uhlelo olulula okulula ukululandela nokunamathela kulo. Uma usujwayele, ungenza izinguquko ngendlela othanda ngayo.
- Khetha into oyithandayo futhi oyithola ijabulisa. Ukuzivocavoca umzimba akudingeki kube umsebenzi onzima.
- Faka isikhathi sokuzivocavoca ohlelweni lwakho lwansuku zonke. Uma kudingeka, setha isikhumbuzi kukhalenda noma ocingweni lwakho.
- Uma ukhathala yinto efanayo, zama into ehlukile. Ukuhlukahluka kwengeza ukunambitheka empilweni.
- Ungazithengisi izindleko ezinkulu. Asikho isidingo sokuthenga imishini ebizayo noma ubulungu bekilabhu yezempilo uma ungeke uzisebenzise ngaso sonke isikhathi.
- Into ebaluleke kakhulu: Ungayeki! Qhubeka. Ngaphambi kokuthi uqaphele, ukuzivocavoca kuzoba yingxenye yempilo yakho maduze. Kuzokunika amandla amakhulu okunciphisa ukucindezeleka kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyisifo sangempela. Ukuzivocavoca kuyithuluzi elinamandla kakhulu elingasiza ngakho. Kusebenza kahle kakhulu ekucindezelekeni okuncane kuya kokuphakathi.
- 'Ama-hormone enjabulo' (ama-endorphin) akhishwa ubuchopho lapho uzivocavoca, ukuzethemba okukhulu, kanye nokulala okuvuselelayo okutholayo kusiza ngqo ekukhuliseni isimo sakho sengqondo.
- Khetha umsebenzi owujabulela kakhulu bese uqala. Imizuzu engama-20-30, izinsuku ezi-3 ngesonto, iyisiqalo esihle.
- Uma unezinye izifo ezingamahlalakhona, usukhulile, noma unezingozi zempilo, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala ukuzivocavoca.
- Uma ukucindezeleka kwakho kukhulu noma uma lezi zinto zingasizi, kubalulekile ukufuna iseluleko sezokwelapha. Ukuzivocavoca umzimba kuyindlela yokusekela, hhayi ukuthatha indawo yokwelashwa.
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