Impilo ayihambi kahle njalo njengoba sifisa, akunjalo? Sivame ukubhekana nezinkinga ezingalindelekile, izinselele, nobunzima. Abanye abantu bangase baphelelwe amandla kulezi zikhathi, kuyilapho abanye bethola amandla angaphakathi okuvuka futhi. Leli khono lokuvuka—lokuhlala uzinzile futhi ululame—yilokho esikubiza ngokuthi 'ukubekezela.' Namuhla, eNirogi Lanka , sixoxa ngokuqeqeshwa okukhethekile okungakusiza uhlakulele leli khono elibalulekile.
Kalula nje, kuyini ukuqeqeshwa kokuqina?
Kulula impela. Ukuqeqeshwa Kokuqina Kuqukethe izinhlelo ezihlelekile ezenzelwe ukukusiza ukuthi uphumelele, ubhekane, futhi unqobe izimo ezicindezelayo kakhulu, okuhlangenwe nakho okubuhlungu, kanye nobunzima bempilo. Kukusiza ukuthi ufunde kulezi zinselele futhi uphume njengomuntu onamandla nonekhono.
Cabanga ngabasizi bezimo eziphuthumayo okumele babhekane nezimo ezibuhlungu ababhekana nazo, noma abantu abatholakale benezifo ezingathi sína, zesikhathi eside abadinga ukwakha amandla engqondo ukuze baphathe izimo zabo. Lokhu kuqeqeshwa akubalulekile nje kuphela kubo kodwa nakunoma ubani olwela ukubuyela emuva ezinkingeni ezincane zokuphila kwansuku zonke.
Sonke sisabela ngendlela ehlukile ekucindezelekeni. Abanye balwa nokulala, kanti abanye babhekana nokudabuka okukhulu noma ukukhathazeka. Eqinisweni, akekho kithi ozalwa enawo wonke amakhono adingekayo ukuze anqobe zonke izithiyo ezisibeka endleleni yokuphila. Izindaba ezinhle ukuthi la makhono angafundwa.
Ubani ozuza kakhulu kulokhu kuqeqeshwa?
Nakuba noma ubani engahlanganyela ekuqeqeshweni kokuqina, kuyazuzisa kakhulu amaqembu alandelayo:
- Abaphenduli Bokuqala kanye nabasebenzi bezinsizakalo eziphuthumayo: Abavame ukuchayeka ezigamekweni ezibuhlungu.
- Izisebenzi zokusiza ezinhlekeleleni: Ezibhekene nokucindezeleka okukhulu ngokomzimba nangokwengqondo kuyilapho zibeka phambili ukuphepha kwabanye.
- Abasebenzi bezempi kanye nabezokuvikela.
- Ochwepheshe bezokunakekelwa kwempilo: Odokotela, abahlengikazi, kanye nabasebenzi abaphatha izindawo ezixinezelekile kakhulu ngenkathi bebona ukuhlupheka kweziguli.
- Labo abanezimo ezingamahlalakhona: Abantu abaphila nezinselele zempilo zesikhathi eside njengesifo sikashukela noma isifo sezinso .
- Noma ubani ovame ukubhekana nokucindezeleka okukhulu noma izinkinga zomuntu siqu.
Isibonelo, uma uphatha isifo sikashukela, kufanele uqaphe njalo ukudla kwakho, imithi, kanye nendlela ophila ngayo, okungakukhathaza ngokwengqondo. Ezimweni ezinjalo, ukuqeqeshwa kokuqina kunikeza ukwesekwa okudingekayo ukuze uphathe lezi zinselele ngempumelelo.
Yiziphi izimpawu zokuthi ukuqina kwakho kungase kube kuncane?
Ngemva kwesenzakalo esicindezelayo, kuyinto evamile ukuzwa ukucindezeleka okuthile. Kodwa-ke, uma lezi zimpawu ziqhubeka isikhathi esingaphezu kwamasonto amabili noma ziqala ukuba zimbi kakhulu, kungase kubonise ukuthi amazinga akho okuqina aphansi futhi adinga ukwesekwa.
Okubaluleke kakhulu, ukuba nalezi zimpawu akulona uphawu lobuthakathaka. Kusho ukuthi udinga ukwesekwa okwengeziwe njengamanje.
| Isibonakaliso | Incazelo |
|---|---|
| Ukukhathazeka Okuqhubekayo | Ukuzizwa ukwesaba okungaguquki, okungachazeki noma ukungahlaliseki. |
| Ukucindezeleka Okungapheli | Ukuzwa ukuthi yonke imisebenzi noma isimo siwumthwalo osindayo. |
| Ukungalali Nokukhathala | Ukungakwazi ukulala ebusuku, okuholela ekukhathaleni emini. |
| Ukuntuleka kokugxila kanye nokungaqiniseki | Ubunzima bokugxilisa ingqondo noma ukwenza izinqumo ezincane ngisho noma ngabe zincane. |
| Ukucindezeleka Nokuzisola | Ukudabuka okuvamile, ukukhala, noma imizwa ejulile yecala. |
| Ukushintshashintsha Kwemizwa | Intukuthelo engazelelwe, ukucasuka, noma ukukhungatheka ngabanye. |
| Ukuhoxa Komphakathi | Ukuzama ukugwema abangane nomndeni ukuze uhlale wedwa. |
| Ukusetshenziswa kwezidakamizwa | Ukuphendukela otshwaleni noma kwezinye izinto ukuze ufihle izinkinga zakho. |
Uma lezi zimpawu ziqhubeka, sicela uxhumane nodokotela wakho wokunakekelwa okuyinhloko noma uchwepheshe wezempilo yengqondo. Uma ubhekene nemicabango yokuzibulala, sicela ungangabazi ukuxhumana nodokotela ngokushesha noma uxhumane nezinsizakalo eziphuthumayo zasendaweni (911) ngokushesha. Awuwedwa, futhi ukufuna usizo kuyisinyathelo esinesibindi nesibalulekile.
Kwenzekani ngempela phakathi nalokhu kuqeqeshwa?
Ngokuvamile, ukuqeqeshwa kokuqina kuhilela izikhathi zokuhlangana nomuntu nomuntu nochwepheshe wezempilo yengqondo , yize kungafinyelelwa futhi ngamapulatifomu aku-inthanethi.
Ungahlangana nochwepheshe ihora noma ngaphezulu kanye ngesonto emavikini ambalwa noma ezinyangeni eziningana. Phakathi nalezi zifundo, uzoxoxa ngezinselele zakho ezithile, ufunde ukubona izindlela zakho zokucabanga, futhi uthole amakhono okubhekana nezimo ukuze uqinise inhlalakahle yakho yengqondo.
Imigomo Eyinhloko Yalolu Qeqesho
- Ukwakha Ukuqina Kokucindezeleka: Ukufunda ukuhlala uzolile futhi uzinzile ngisho nasezimweni ezinzima kakhulu.
- Ukufuna Ukusekelwa Komphakathi: Ukuqonda ukuthi akudingeki uhlupheke wedwa—ukufunda indlela yokufinyelela umndeni nabangani ukuze uthole ukwesekwa.
- Ukuthola Injongo Ekuphileni: Ukufunda ukugxila ezicini ezinhle zokuphila, ngisho nalapho ubhekene nobunzima.
- Ukuthuthukisa Amasu Okubhekana Nezinkinga Okunempilo: Ukufunda ukusingatha izinkinga ngezindlela ezinempilo esikhundleni sokuphendukela ezintweni ezinjengotshwala.
- Ukukhuthaza Imizwa Emihle.
- Ukuphathwa Kokucindezeleka.
- Ukufunda Ukucabanga Okuguquguqukayo: Ukuziqeqesha ukuthi ubheke izinkinga ngezindlela ezahlukene kunokubhajwa endleleni eyodwa yokucabanga.
Izindlela Ezisetshenziswe Kulokhu Kuqeqeshwa
Ukuze bafeze lezi zinhloso, ochwepheshe basebenzisa izindlela ezahlukene zokwelapha.
- Ukwelashwa Kokuziphatha Kokuqonda ( CBT ): Indlela ehlelekile ekusiza ukuqonda ukuxhumana phakathi kwemicabango yakho, imizwa yakho, kanye nokuziphatha kwakho, okukuvumela ukuthi ushintshe amaphethini okucabanga angasizi.
- Ukuqeqeshwa Kokulawula Imizwa : Ukufunda indlela yokuphatha ngempumelelo imizwa enamandla njengokudabuka nentukuthelo.
- Ukuqeqeshwa Kokucabanga: Ukuzijwayeza indlela yokuphila esikhathini samanje, kunokugxila ezinkingeni ezingadingekile.
- Imikhuba Yokuphumula: Ukusebenzisa amasu anjengokuphefumula okujulile ukuze ududuze ingqondo yakho.
Yiziphi izinzuzo zalokhu kuqeqeshwa?
Lokhu kuqeqeshwa kunikeza izinzuzo eziningi:
- Ikuvumela ukuthi ululame ngokushesha futhi uzivumelanise nezimo ngempumelelo ngemva kwezehlakalo zokuphila ezicindezelayo.
- Ikuxhumanisa nezinhlelo zokusekela kanye nezinsiza ezingakusiza ngezikhathi ezinzima.
- Kukusiza ukuthola izindlela ezinempilo zokuphatha nokunqoba ukucindezeleka.
- Kuqeqesha ingqondo yakho ukuthi ibone izinselele ngendlela eyakhayo .
Abasubathi nososayensi abaningi abadumile emhlabeni wonke banqobe izinselele ezinkulu ukuze bafeze imigomo yabo. Iningi labo selithuthukise leli khono lokuzinza. Labo abanengqondo eqinile bavame ukuba nobuhlakani obukhulu bemizwa nesibindi esikhulu.
Nini ukubona udokotela
Uma uhlangabezana nezimpawu ezilandelayo isikhathi esingaphezu kwamasonto amabili ngemva kwesenzakalo esicindezelayo, sicela uxhumane nodokotela wakho ngokushesha:
- Imizwa ejulile yokuba nesizungu noma ukudabuka .
- Imicabango yokuzilimaza noma yokulimaza abanye .
- Izimpawu zengqondo njengokuzwa amazwi noma ukubona izinto ezingekho (ukuphazamiseka kokubona ).
- Ukunganaki imisebenzi yansuku zonke njengokugeza noma ukudla.
- Ukusetshenziswa ngokweqile kwezidakamizwa noma utshwala njengendlela yokubhekana nesimo (Inkinga Yokusebenzisa Izidakamizwa).
Uma wena noma othile omaziyo esesimweni esiphuthumayo, sicela ushayele u-911 noma izinsizakalo eziphuthumayo zasendaweni, noma uqhubekele eMnyangweni Wezimo Eziphuthumayo wesibhedlela esiseduze (ED) ngokushesha.
Impilo ayibikezeleki futhi ingaletha izinselele ezizwakala zingenakwenzeka ukuzithwala. Ngezinye izikhathi, kunzima ukubhekana nazo wedwa. Ukuqeqeshwa kokuqina kuyithuluzi elinamandla lokukusiza ukuthi udlule kulezi zikhathi.
Umlayezo Wokuya Nawe Ekhaya
- Ukuqina yikhono ongalifunda futhi ulithuthukise ngokuhamba kwesikhathi; akuyona into ozalwa nayo nje.
- Ukufuna usizo akulona neze uphawu lobuthakathaka; kuwuphawu lokuzazi kanye namandla.
- Ukubhekana nokucindezeleka nokukhathazeka ngemva kwezehlakalo ezinzima kuyinto evamile, kodwa ukufuna usizo lochwepheshe kubalulekile uma lezi zimpawu ziqhubeka.
- Cabanga ngalokhu kuqeqeshwa njengokuya ejimini ukuze uqinise umzimba wakho—lokhu kuqeqeshwa kuqinisa ingqondo yakho.
- Ngisho noma impilo ikuwisa phansi, okubalulekile ukufunda kulokho okwenzekayo nokuvuka uqine kunangaphambili.
