Uma sizwa igama elithi "ukucindezeleka," asikubheki njengokuzizwa okuhle, akunjalo? Kodwa uyazi, ngezinye izikhathi ukucindezeleka okuncane empeleni kuhle. Cabanga ngalolo valo oluncane oluxubene nenjabulo oyizwayo lapho uqala umsebenzi omusha noma ubudlelwano obusha. Lolo hlobo lokucindezeleka lusinika amandla nomdlandla wokubhekana nezinselele nokuzama izinto ezintsha. Lusisiza futhi ukuba senze ngokushesha ezimweni eziyingozi.
Kodwa lokhu kucindezeleka okuhle akuhlali isikhathi eside. Kukunika amandla owadingayo okwamanje, bese kuyaphela. Kodwa uma uhlushwa ukucindezeleka isikhathi eside, kungaba yinto engabekezeleleki futhi ikuthinte ngokomzimba nangokwengqondo. Kalula nje, yize impendulo yomzimba wethu yokucindezeleka isebenza kahle esikhathini esifushane, uma isebenza isikhathi eside, lonke uhlelo lwethu alukwazi ukukuthwala.
Buyini ubudlelwano phakathi kokucindezeleka nokucindezeleka?
Ukucindezeleka kwesikhathi eside, esikubiza ngokuthi ukucindezeleka okungapheli , kungaholela entweni engathi sína kakhulu, ukucindezeleka. Ukucindezeleka kuyisifo sengqondo esikwenza uzizwe udangele ngaso sonke isikhathi futhi ulahlekelwe yisithakazelo ezintweni obuzijabulela. Ukucindezeleka kungathinta nesifiso sakho sokudla, ukulala, kanye nekhono lakho lokugxila.
Okumangalisayo ngempela ukuthi lokhu kusebenza ngendlela ehlukile. Okusho ukuthi, ukucindezeleka nakho kungabangela ukucindezeleka.
Ochwepheshe bathi ubudlelwano phakathi kokucindezeleka nokucindezeleka "buhlangothini olubili." Okusho ukuthi, okunye kungabangela okunye, kanti okunye kungabangela okokuqala. Kokubili kungenza isimo sibe sibi kakhulu.
Indlela ukucindezeleka okubangela ngayo ukucindezeleka icacile. Cabanga nje, uma unesifo sokucindezeleka, impilo yakho yonke iyaphazamiseka. Uzama ukuhlala kude nomphakathi, ube wedwa. Uyeka ukuxhumana nabangani, ukuya emsebenzini, esikoleni, nazo zonke izinto obuzenza ukuze uzijabulise. Uma uzizwa unesizungu kanje, ukucindezeleka okuzwayo kuyanda, akunjalo? Ngakho-ke yileyo ndlela ukucindezeleka okubangela ngayo ukucindezeleka.
Futhi kunobufakazi obuningi bokuthi olunye uhlangothi lwalokhu nalo luyiqiniso. Ukucindezeleka okukhulu, njengesehlukaniso noma inkinga enkulu yezezimali, kuyinkinga enkulu. Kusilahlekisela ingqondo yethu. Lapho ukucindezeleka kwakheka kanje, kwenzeka okuthile. Ngokuvamile, lokho kuwukucindezeleka.
Kodwa akukacaci kahle ukuthi ukucindezeleka kubangela kanjani ukucindezeleka. Kodwa kusobala ukuthi ukucindezeleka kwesikhathi eside kwandisa amathuba okucindezeleka. Isibonelo, ukwanda kokucindezeleka phakathi kwentsha kukhuphuke kakhulu ngemva kobhubhane lwe-Covid. Lokhu kucatshangwa ukuthi kungenxa yokuzihlukanisa nabantu, ukuphazamiseka kwezindlela zokuphila ezivamile, kanye nokucindezeleka okuvamile mayelana nemfundo nomsebenzi.
Yini esiyenzayo ukuze siqede lo mjikelezo wokucindezeleka?
Ngezinye izikhathi, ukwenza izinguquko ezincane endleleni yethu yokuphila kungasiza ekuqedeni lo mjikelezo omubi wokucindezeleka nokucindezeleka. Into ebaluleke kakhulu ukucabanga ngendlela enhle ngendlela obhekana ngayo nokucindezeleka.
Isinyathelo esibaluleke kakhulu ukucabanga, "Kulungile, ngizokwenza okuthile ukubhekana nalokhu," esikhundleni sokucabanga, "Ngicindezelekile, ngizoba nokucindezeleka manje." Ungahlali nje ucabanga, "Ngizobekezelela lokhu."
Nazi ezinye izinto ezizokusiza:
| Isenzo | Yini okufanele uyenze futhi kungani kubalulekile? |
|---|---|
| Ukuzivocavoca umzimba. | Ukuzivocavoca imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto, kwanele ukwenza umehluko omkhulu. Izinto ezifana nokuhamba ngezinyawo kanye ne-yoga zingasiza ekuthuliseni ingqondo futhi zinciphise ukucindezeleka. |
| Gwema ukudla ngokweqile nokuphuza. | Nakuba lokhu kungase kukusize okwesikhashana, ngeke kusize ngokuhamba kwesikhathi. Ngaphezu kokuba yingozi emzimbeni, ungase uzizwe unecala ngawe kamuva. Ukuphuza utshwala ngokweqile kuphazamisa ubuthongo. |
| Nciphisa i-caffeine. | I-caffeine, etholakala ekhofini, kwezinye itiye, kanye nama-soda, ingakwenza uzizwe ukhathazekile ngokungadingekile futhi ikhulise ukucindezeleka. Yehlisa lokhu ngangokunokwenzeka. |
| Gwema ukubhema. | Kuyinganekwane enkulu ukuthi ukubhema ugwayi kunciphisa ukucindezeleka. I-Nicotine inganikeza ukuzola kwesikhashana, kodwa ihlala isikhathi esifushane. Bese kuthi lapho iphela, izifiso ziyanda, okuholela ekucindezelekeni okukhulu nakakhulu. |
| Zenzele isikhathi. | Yenza izinto ozijabulelayo, ezikwenza ujabule. Funda incwadi, ulalele ingoma, ubukele i-movie. Gxila ezintweni okwazi kahle ukuzenza. |
| Gwema izinto ezibangela ukucindezeleka. | Uma wazi ukuthi kukhona okuthile noma othile okubangela ukucindezeleka, zama ukugwema leso simo noma lowo muntu ngangokunokwenzeka. |
| Lala kahle ebusuku. | Qiniseka ukuthi ingqondo nomzimba wakho kuthola ukuphumula okudingayo. Kunconywa ukuthi umuntu omdala udinga amahora angu-7-9 okulala ngosuku. |
Uma ucindezelekile, into enkulu kakhulu ukususa umuzwa wokuphelelwa yithemba wokuthi 'kungakhathaliseki ukuthi ngenzani, akunandaba.' Lokho akulona iqiniso. Ngisho nezinto ezincane ozenzayo zingenza umehluko omkhulu.
Cela usizo, ungahlupheki wedwa.
Enye indlela enhle yokunciphisa imiphumela yokucindezeleka nokucindezeleka ukungazami ukusingatha lezi zinto wedwa. Ubudlelwano obuqinile nobusekelanayo bungenza umehluko omkhulu.
Ukucindezeleka kuyisimo sokuzihlukanisa kanye nesizungu. Ngakho into engcono kakhulu ongayenza ukuthola indlela yokuxhumana kabusha. Ukukhuluma nomngane omethembayo noma ababili kubaluleke kakhulu.
Ukukhuluma nabangani bakho nomndeni wakho kungakusiza ukuthi uqonde kangcono ukuthi yini ebangela ukucindezeleka kwakho. Leso isinyathelo esikhulu sokuqhubekela phambili.
Kunokuba nje uthi, "Ngicindezelekile," kusiza kakhulu ukubona izinto ezithile ezikukhathazayo futhi ezithinta impilo yakho. Kuwusizo olukhulu ukuba nomuntu ongakhuluma naye ngalokho.
Ngezinye izikhathi, okuwukuphela kwempumuzo yangempela ukukhuluma ngalokho okusengqondweni yakho nomuntu olalele ngokucophelela, kunokuba utshelwe ukuthi "yenza lokhu, yenza lokhuya."
Ukuthola usizo lochwepheshe
Uma ukukhuluma nabangani nomndeni kungasizi, ungafuna usizo lochwepheshe . Lokho kusho ukubona udokotela bese ukhuluma ngakho. Angakudlulisela kudokotela wezifo zengqondo noma umeluleki uma kudingeka.
Enye indlela yokwelapha lokhu ukwelashwa kokuziphatha kwengqondo (i-CBT).Kalula nje, le ndlela yokwelapha isebenza ngokushintsha indlela esicabanga ngayo kanye nezindlela zokuziphatha, isisize siphinde silawule izimpilo zethu. Le ndlela ye-CBT isisiza sicabange, "Iyiphi into encane kakhulu engingayenza namuhla? Ngingayenza kanjani? Uzoba yini umphumela?" Ngakho-ke, iyithuluzi elihle lokufundisa kanye nendlela yokwelapha.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka nokucindezeleka kuhlobene. Okunye kungabangela okunye noma kwenze isimo sibe sibi kakhulu.
- Izinguquko ezilula zendlela yokuphila njengokuzivocavoca umzimba, ukudla okunempilo, kanye nokulala ngokwanele kunganikeza impumuzo enkulu.
- Ungalwi nalezi zinkinga wedwa. Khuluma nomngane omethembayo noma ilungu lomndeni. Lokho kunamandla amakhulu.
- Uma unenkinga yokukulawula ngisho nangemva kokukhuluma nomndeni wakho, ungangabazi ukubona udokotela . Ukufuna usizo lochwepheshe akulona uphawu lobuthakathaka, kuwuphawu lokuzisiza.
- Ukwelashwa okufana nokwelashwa kokuziphatha kwengqondo (i-CBT) kuyindlela ephumelela kakhulu yokulawula imicabango yakho nokuziphatha kwakho.
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