Ngesinye isikhathi empilweni yethu, sonke sizizwa sicindezelekile . Kujwayelekile kakhulu. Cabanga ngakho, yilokhu ozizwayo lapho kufika ushintsho olukhulu noma izinselele empilweni yakho. Kuvamile ukuzizwa ngale ndlela lapho kusondela ukuhlolwa, lapho kunenkinga emsebenzini, lapho kunenkinga emndenini. Ngalesi sikhathi, kokubili imizimba yethu nengqondo yethu kuyasabela kule nselele.
Kalula nje, kuyini Ukulawula Ukucindezeleka?
Ukulawula ukucindezeleka kumayelana nokuthuthukisa indlela obhekana ngayo nezingcindezi nezinselele ezifika empilweni yakho. Akusho ukususa ukucindezeleka. Ngoba asikwazi ukuvimba izinkinga nezinselele ukuba zingangeni empilweni yethu. Kodwa singashintsha indlela esisabela ngayo kuzo nendlela esibhekana ngayo nazo. Kufana nokufunda ukubhukuda ngokumelene namagagasi olwandle, yize singenakukwazi ukuwavimba. Ngokusebenzisa lezi zindlela, singavimbela noma sinciphise ukungakhululeki ngokomzimba nangokwengqondo okubangelwa ukucindezeleka.
Ukucindezeleka kuthinta kanjani umzimba nengqondo yakho?
Uma ukucindezeleka kukhula, akugcini nje ngokuthinta ingqondo yethu kodwa nemizimba yethu. Mhlawumbe nawe uke wabhekana nezinto ezifanayo. Ake sibone ukuthi ziyini lezi zimpawu.
| Uhlobo lomthelela | Izinto ongazizwa |
|---|---|
| Imiphumela yengqondo | Ukuzizwa wesaba ngaphandle kwesizathu (Ukukhathazeka), ukuzizwa udangele, ukulahlekelwa isithakazelo kunoma yini (Ukucindezeleka), noma ngokuzumayo uzizwe wesaba kakhulu (Ukuhlaselwa Uvalo). |
| Imiphumela yomzimba |
|
Yiziphi izingozi uma ukucindezeleka kungalawulwa kahle?
Lapho ukucindezeleka kungasabekezeleleki, abanye abantu bangase basebenzise izinto ezingalungile ukuze bakubalekele. Lezi yizixazululo zesikhashana nje, kodwa ekugcineni, zingaholela ezinkingeni ezinkulu.
- Ukusebenzisa utshwala : Ukuphendukela otshwaleni ukuze ukhohlwe ngezinkinga zengqondo.
- Imikhuba emibi yokudla: Abanye abantu badla kakhulu ngenxa yokucindezeleka, kanti abanye babhekene nezinkinga zokudla lapho bengakwazi ukulawula ukudla kwabo.
- Ukubhema : Ukuba umlutha wokubhema, ucabanga ukuthi kuzonciphisa ukucindezeleka.
- Ukusetshenziswa kwezinye izidakamizwa: Ukuphendukela kwezinye izidakamizwa ngethemba lokukhululeka.
Le mikhuba emibi izokwandisa ukucindezeleka kwakho. Ngakho-ke, uma usebenzisa into efana nale, kubaluleke kakhulu ukukhuluma ngayo nomuntu omethembayo.
Ukubona kanjani ukucindezeleka?
Ukuze ususe ukucindezeleka, into yokuqala okudingeka uyenze ukuthola ukuthi yini ngempela ekubangela ukucindezeleka. Ezinye izinto kulula ukuzibona. Cabanga ngezinto ezinkulu njengokuthutha indlu, ukulahlekelwa umsebenzi, noma ukuhlukana komshado.
Kodwa, ngezinye izikhathi yizinto ezincane ezisibangela ukucindezeleka. Izenzakalo ezincane ezenzeka phakathi nosuku zingaba yimbangela enkulu yokucindezeleka. Indlela engcono kakhulu yokubona lokhu ukubhala phansi idayari .
Lokhu kungakusiza ukuthi ubone amaphethini emazingeni akho okucindezeleka nokuthi ubhekana kanjani nawo. Zama ukubhala phansi okulandelayo cishe isonto lonke:
1. Imbangela yokucindezeleka: Yisiphi isenzakalo esikwenze wazizwa ucindezelekile? (isib., ukushintshana ngamazwi nomphathi wakho ehhovisi, isigameko ebhasini).
2. Indlela owazizwa ngayo: Wazizwa kanjani ngokomzimba nangokwengqondo? (isib., isisu esibuhlungu, ikhanda elibuhlungu, intukuthelo, ukudabuka).
3. Indlela owasabela ngayo: Wasabela kanjani kulesi sigameko? (isib., ukumemeza, ukuma eceleni ngaphandle kokukhuluma namuntu, ukudla kakhulu).
Uma ubhala ngale ndlela, uzoqonda ukuthi yiziphi izinto ezikucindezela kakhulu nokuthi ubhekana kanjani nazo.
Yiziphi ezinye izindlela zokubhekana nokucindezeleka?
Kunezindlela eziningi zokubhekana nokucindezeleka. Into ebalulekile ukusebenzisa lezi zindlela hhayi kuphela lapho kuvela ukucindezeleka, kodwa ukuzenza zibe yingxenye yempilo yakho yansuku zonke. Yilapho uzothola khona imiphumela emihle kakhulu. Ake sixoxe ngalezi zindlela kancane.
Amasu Okuphumula
- Hleka kakhulu: Ubuwazi ukuthi uma sihleka, i-hormone yokucindezeleka yomzimba wethu, i-cortisol , iyancipha? Ukuhleka nakho kusenza sizizwe kahle. Bukela indaba ehlekisayo, khuluma nomngane okuhlekisayo.
- Thulisa ingqondo yakho: Ukuqaphela , ukuzindla, kanye nokuzivocavoca ngokuphefumula okujulile kungasiza ekulawuleni ukushaya kwenhliziyo yakho futhi kuthulise ingqondo yakho. Ukulalela ingoma oyithandayo noma umculo oduduzayo nakho kuhle.
Amasu Omzimba Okuthola Ingqondo Ephilile
- Ukuzivocavoca: Ukuhambahamba okufushane ngaphandle noma ukuzivocavoca nabangani kungaba yinto ephumuzayo kakhulu. Futhi, ukuzibandakanya ekuzilolongeni kwengqondo njenge-yoga kungaba yinzuzo enkulu.
- Ukudla okuhle: Faka izithelo nemifino emisha eminingi ngangokunokwenzeka ekudleni kwakho. Nciphisa ukudla okunamafutha, ikhofi, nokudla okunoshukela ngangokunokwenzeka.
- Lala kahle ebusuku: Cima ifoni yakho kanye ne-TV ngaphambi kokulala. Dala indawo ezolile ekamelweni lakho lokulala. Phumuza ingqondo yakho ngokwenza into efana nokufunda incwadi noma ukugeza ngamanzi afudumele.
- Lahla imikhuba emibi: Uma ubhema, yeka. Nciphisa ukuphuza kwakho utshwala. Uma udinga usizo lokunqoba into efana nale, ungabi namahloni bese ukhuluma nodokotela wakho .
Nciphisa Ukucindezeleka Ngokushintsha Indlela Ocabanga Ngayo (Amasu Okuqonda)
- Bhala phansi izinto ezinhle ozenzile emini, impumelelo oye waba nayo. Noma, zenze umkhuba ukubhala phansi izinto ezintathu obonga ngazo ubusuku ngabunye.
- "Isikhathi sakho": Yenza into eyodwa ngosuku ngenxa yakho. Kungaba ukuzindla, ukuvakashela umngane, ukufunda incwadi, noma ukwenza into oyithandayo.
- Thola usizo: Uchwepheshe wezempilo yengqondo angakufundisa izindlela ezingcono zokuphatha ukucindezeleka. I-Cognitive Behavioral Therapy (CBT) iyindlela yokwelapha eqinisekisiwe yalokhu. Ikusiza ukuthi ubone futhi ushintshe amaphethini akho okucabanga angemahle, futhi ushintshe indlela obhekana ngayo nezinkinga.
- Yabelana ngalokho okusengqondweni yakho:Uma unenkinga enzima kakhulu ukuyithwala, khuluma nomngane omethembayo noma ilungu lomndeni. Ngisho nokuzwa izwi lothile kungaba impumuzo enkulu.
- Lawula: Yenza uhlu lwezinto okufanele uzenze ngosuku. Hlela ubusuku obandulela lokho ozokwenza ngosuku olulandelayo nokuthi yini okudingeka uyihlehlise. Futhi, ungasho ukuthi "yebo" kukho konke. Zijwayeze ukuthi "cha" uma othile ekucela ukuba wenze into ongakwazi ukuyenza.
Yiziphi izikhathi ezinhle kakhulu zokuya kudokotela?
Nakuba ukucindezeleka kuyinto evamile, ngezinye izikhathi kungaba yinto engalawuleki. Uma unezinye zezimpawu ezingezansi, kubalulekile ukubona udokotela wakho ngokushesha ukuze uthole iseluleko.
| Isici okufanele usiqaphele | Kungani kungathi sína? |
|---|---|
| Ukukhathazeka noma ukucindezeleka okungabekezeleleki | Lezi kungaba yizimo zezokwelapha ezidinga ukwelashwa. Udokotela wakho angakuthumela ukuze uthole ukwelashwa noma ukwelulekwa okudingekayo. |
| Ubuhlungu besifuba | Nakuba ubuhlungu besifuba bungabangelwa ukucindezeleka, kungaba uphawu lwesimo esibucayi, njengokuhlaselwa yinhliziyo. Ngakho-ke ungalokothi ulushaye indiva. Yiya eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela ngokushesha. |
| Ukusebenzisa kabi izidakamizwa noma utshwala | Udinga usizo lwezokwelapha ukuze unqobe lokhu kulutha. Udokotela wakho angakukhombisa indlela engcono kakhulu. |
| Imicabango Yokuzibulala | Lesi yisimo esiphuthumayo. Uma unale micabango, sicela ungabi wedwa. Tshela umuntu omethembayo ngokushesha. Kunezinhlangano eSri Lanka ezihlinzeka ngezinsizakalo zamahhala neziyimfihlo zalokhu.Shayela inhlangano efana ne-CCCline (inombolo yocingo: 1333) noma i-Sumithrayo . Bakulungele futhi bazimisele ukukusiza. |
Ukucindezeleka kuyingxenye yokuphila kwethu. Asikwazi ukukuqeda ngokuphelele. Kodwa singayiphatha indlela esibhekana ngayo nakho. Ukukhuluma nodokotela wakho ngalokhu kungaba yisinyathelo sokuqala esihle kulolu hambo. Uma kudingeka, angakudlulisela kudokotela wezokwelapha noma akunikeze imithi yezimo ezinjengokukhathazeka okubangelwa ukucindezeleka.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyindlela evamile yokusabela kwemizimba yethu ezinseleleni zokuphila. Kuvamile kuwo wonke umuntu.
- Into ebalulekile akusikho ukuqeda ukucindezeleka, kodwa ukufunda ukukulawula.
- Bhala phansi idayari bese uzama ukuthola ukuthi yini ekubangela ukucindezeleka.
- Faka izinto ezinjengokuzivocavoca umzimba, ukulala kahle, ukudla ukudla okunempilo, kanye namasu okuzola (ukuzindla, ukuhleka) empilweni yakho yansuku zonke.
- Khuluma nomuntu omethembayo uma uzizwa udangele. Ungalokothi ube namahloni okucela usizo.
- Uma ungakwazi ukulawula ukucindezeleka kwakho, unemicabango yokuzibulala, noma unezinye izimpawu ezinkulu, bona udokotela ngokushesha.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho