Ingabe nawe ucindezelekile? Ake sixoxe ngendlela yokuphatha lokhu kucindezeleka kwengqondo (Ukulawula Ukucindezeleka)!

Ingabe uzizwa unesithukuthezi ngakho konke kulezi zinsuku? Ingabe uyathukuthela ngezinto ezincane? Ingabe uzizwa ukhungathekile futhi ungenankululeko engqondweni yakho? Eqinisweni, lezi yizinto sonke esibhekana nazo ngesikhathi esithile empilweni yethu. Lokhu yilokho esikubiza ngokuthi ' ukucindezeleka ' noma ingcindezi yengqondo . Nakuba lokhu kuyinto evamile, uma kungaphathwa kahle, kungaba nomthelela omkhulu empilweni yethu engokomzimba kanye nasempilweni yethu yengqondo. Ngakho-ke namuhla, ake sixoxe ngokuthi ukucindezeleka kuyini, ukuthi kusithinta kanjani, futhi okubaluleke kakhulu, ukuthi ungakuqeda kanjani futhi ugcine ingqondo yakho ikhululekile.

Kuyini Ukulawula Ukucindezeleka?

Kalula nje, ukucindezeleka kuyindlela evamile yokusabela emzimbeni nasengqondweni yethu lapho sibhekana nezinguquko ezintsha nezinselele (esizibiza ngokuthi lezi zinto ezibangela ukucindezeleka) empilweni yethu. Cabanga ukuthi ushintsha imisebenzi, isivivinyo siyasondela, kuvela inkinga yomndeni… Ngezikhathi ezinjengalezi, sizizwa sicindezelekile, akunjalo? Yilokho ukucindezeleka okuyikho.

Ukulawula ukucindezeleka kubhekisela emasu esiwasebenzisayo ukuthuthukisa indlela esisabela ngayo ezinseleleni. Ngokusebenzisa lawa masu, singavimbela noma sinciphise izimpawu zomzimba nezengqondo ezibangelwa ukucindezeleka.

Ukucindezeleka kuthinta kanjani umzimba nengqondo yakho?

Lapho ukucindezeleka kukhula, imizimba yethu nezingqondo zethu ziqala ukuthumela izimpawu ezahlukene. Kufana ne-alamu ekhala ngaphakathi emizimbeni yethu. Abanye abantu babhekana nezimpawu eyodwa noma ezimbili zalezi, kanti abanye bangase babe neziningana ngesikhathi esisodwa.

Yiziphi izingozi uma ukucindezeleka kungalawulwa kahle?

Lapho ukucindezeleka kungasabekezeleleki, abanye abantu basebenzisa izindlela ezingezona ezinempilo nezingenampilo zokukuqeda. Lokhu kwenza inkinga ibe yimbi kakhulu.

• Ukulutheka kotshwala.
• Ukuphendukela ekubhemeni.
• Ukuphendukela kwezinye izidakamizwa.
• Izinkinga zokudla, isibonelo, ukudla ngokweqile.

Uthola kanjani ukuthi yini ebangela ukucindezeleka kwakho?

Ukuze ususe ukucindezeleka, into yokuqala okudingeka uyenze ukuthola ukuthi yiziphi izinto ezibangela ukucindezeleka.Izinto ezinkulu njengokushintsha imisebenzi, ukuthutha indlu, kanye nokuhlukanisa kulula ukuzibona. Kodwa izinto ezincane ezenzeka nsuku zonke nazo zingaba nomthelela omkhulu kithi. Isibonelo, ukubhajwa emotweni nsuku zonke, noma ukungezwani okuncane emsebenzini.

Indlela enhle yokwenza lokhu ukugcina ideyari. Zama ukubhala phansi izinto ezilandelayo nsuku zonke cishe isonto lonke:

• Uzizwe nini ucindezelekile futhi sasiyini isizathu salokho? (isib., ube nengxabano nomphathi wakho ekuseni)
• Wawuzizwa kanjani ngokomzimba nangokwengqondo ngaleso sikhathi? (isib., ikhanda elibuhlungu , intukuthelo)
• Wasabela kanjani kulokho? (isib., wahlala uthukuthele futhi awutshelanga muntu, noma wangena ekamelweni lakho wamemeza)

Uma ubhala ngale ndlela, ngemva kwesikhathi esithile uzobona ukuthi yiziphi izinto ezikucindezela kakhulu nokuthi ubhekana kanjani nazo. Kufana nokuthola isifo.

Ungabhekana kanjani nokucindezeleka ngempumelelo?

Into engcono kakhulu ongayenza ukufaka lezi zindlela empilweni yakho yansuku zonke, ngaphandle kokulinda ukuthi kuvele ingcindezi. Ukusebenzisa izindlela eziningana ndawonye kusebenza kangcono kunokusebenzisa indlela eyodwa kuphela. Ake sibone ukuthi ziyini lezi zindlela.

Izindlela zokuphumula ingqondo

• Hleka kakhulu: Ubuwazi ukuthi ucwaningo lukhombisile ukuthi ukuhleka kunciphisa amazinga e- cortisol, i-hormone yokucindezeleka emizimbeni yethu? Kuphinde kuthuthukise isimo sethu sengqondo. Bukela indaba ehlekisayo, khuluma nomngane osenza sihleke.
• Thulisa ingqondo yakho: Ukuqaphela, ukuzindla , ukuvivinya umzimba ngokuphefumula okujulile, kanye nokubhucungwa kahle kungasiza ekwehliseni izinga lokushaya kwenhliziyo yakho futhi kuthulise ingqondo yakho. Ukulalela ingoma oyithandayo noma ukulalela imisindo yemvelo eduduzayo (umsindo womfudlana noma iculo lezinyoni) nakho kuhle kakhulu.

Izinto ongazenza ngokomzimba

• Ukuzivocavoca: Ukuhambahamba ngaphandle noma ukuzivocavoca nabangani kungaba yinto ephumuzayo kakhulu. Kuzuzisa kakhulu futhi ukuzibandakanya ezivivinyweni ezihilela ingqondo, njenge -yoga noma i-tai chi .
• Yidla ukudla okunempilo: Yidla izithelo nemifino emisha eminingi. Nciphisa ukudla okunamafutha , i-caffeine, nokudla okunoshukela ngangokunokwenzeka.
• Yenza isimiso sokulala: Ukulala kahle ebusuku kuyindlela engcono kakhulu yokwelapha ukucindezeleka. Yeka ukubuka ifoni noma i-TV yakho ngaphambi kokulala. Dala indawo ezolile, funda incwadi, noma ugeze ngamanzi ashisayo ngaphambi kokulala.

Izindlela zokuphatha imicabango yakho

• Zenzele “Isikhathi”: Zenzele okungenani into eyodwa nsuku zonke. Kungaba ukuzindla, ukuhlangana nomngane, ukufunda incwadi, noma ukwenza into oyithandayo.
• Funa usizo: Kubalulekile ukufuna usizo lochwepheshe. Umeluleki angakufundisa izindlela zokuphatha ukucindezeleka kwakho. Ukwelashwa Kokuziphatha Kokuqonda (i-CBT) kuyindlela yokwelapha ephumelela kakhulu kulokhu.
• Yabelana ngemizwa yakho: Uma uzizwa ukhungathekile, khuluma nomngane omethembayo noma ilungu lomndeni ngemizwa yakho. Kungaba impumuzo enkulu ukuzwa izwi lothile.
• Lawula: Hlela usuku lwakho . Uma wenza uhlu lwezinto okufanele uzenze ngobusuku obandulele, uzozizwa ulawula kakhudlwana. Futhi, funda ukuthi “cha” ezicelweni zabanye abantu. Ungazilahli ngokuzama ukwenza konke.

Kunini lapho udinga ukubonana nodokotela?

Uma umfutho wegazi wakho uphezulu kakhulu ukuba ungalawulwa yilezi zindlela zokwelapha zasekhaya, noma uma unezinye zezimpawu ezilandelayo, kufanele nakanjani ubonane nodokotela wakho.