Kulezi zinsuku, kunzima ukuthola umuntu ongenaso "ukucindezeleka", akunjalo? Njengoba kunezinto eziyinkulungwane ezifana nezinkinga zomsebenzi, imisebenzi yasekhaya, imfundo yabantwana, izivivinyo... kuyinto evamile kakhulu ukuzwa ukucindezeleka okuncane ekhanda lakho. Eqinisweni, izinga elithile lokucindezeleka lisishukumisela ukuba senze izinto ezifana nokwenza umsebenzi kahle, ukufundela ukuhlolwa, njll. Kodwa uma lokhu kucindezeleka kudlula umkhawulo, okungukuthi, uma kuhlala isikhathi eside, akukuhle emzimbeni noma engqondweni yethu nhlobo.
Kodwa khumbula, uma ukudabuka noma ukukhathazeka kwakho kuqhubeka isikhathi esingaphezu kwamasonto ambalwa, futhi kuqala ukuphazamisa imisebenzi yakho yansuku zonke, impilo yasekhaya, noma umsebenzi, qiniseka ukuthi ubona udokotela wakho ukuze akunike iseluleko. Angakunikeza ukwelashwa okudingekayo, ukwelulekwa, nezinye izindlela.
Wazi kanjani ukuthi ucindezelekile?
Uma ukucindezeleka kukhula, imizimba yethu kanye nokuziphatha kwethu kubonisa izimpawu zako. Kungenzeka ukuthi nawe uke wabhekana nalezi zinto.
- Ngihlala ngiphethwe yikhanda .
- Angikwazi ukulala kahle. Angikwazi ukulala nhlobo, noma ngivuka phakathi nobusuku.
- Kunzima ukugcina ingqondo yakho isendaweni eyodwa.
- Ngithukuthela ngisho nangezinto ezincane kakhulu, futhi ngizizwa ngingakhululekile neze.
- Isifiso sokudla singancipha noma sikhule.
- Izinto ezifana nokuphazamiseka kwesisu, ukuqunjelwa.
- Ngihlala ngikhathele, anginaso isithakazelo sokwenza noma yini.
Uma unezimpawu ezinjengalezi, kusho ukuthi umzimba wakho ukutshela ukuthi, " Ukucindezeleka kukhulu kakhulu njengamanje, nginakekele."
Masilungise indlela yethu yokuphila ukuze silawule ukucindezeleka.
Akukhona ngezinto ezinkulu, kodwa ukwenza izinguquko ezincane ekuphileni kwethu kwansuku zonke kungaba nomthelela omkhulu ekulawuleni ukucindezeleka. Ake sibheke izinto eziyinhloko okufanele sigxile kuzo.
| Ushintsho lwendlela yokuphila | Kungasiza kanjani ekunciphiseni ukucindezeleka? |
|---|---|
| Ukuzivocavoca umzimba | Umzimba ukhiqiza 'ama-hormone enjabulo' (ama-endorphin), uthuthukisa ubuthongo, futhi uthuthukisa isimo sengqondo. |
| Ukudla okunempilo | Kuqinisa amasosha omzimba, kulawula umfutho wegazi, futhi kukhuthaza ukuzinza kwengqondo. |
| Ukulala Okwanele | Iqeda umjikelezo omubi wokucindezeleka nokungalali. Inikeza ukuphumula ebuchosheni nasemzimbeni. |
| Amasu okuphumula | Ukuzindla, i-yoga, nokuphefumula okujulile kuthulisa ingqondo engaphumuli. |
Amandla okuzivocavoca
Akudingeki uye ejimini. Vele wenze okuthile njengokuhamba ngokushesha, ukugijima, ukubhukuda, noma ukudansa imizuzu engama-30 ngosuku. Uma ungenaso isikhathi, thatha izitebhisi esikhundleni se-lifti ehhovisi, gibela ibhayisikili lakho uye esitolo, paka imoto yakho ibanga elide bese uhamba ngezinyawo. Lezi zinto ezincane zizokwenza umehluko omkhulu.
Amandla okuphulukisa okudla nokuphuza
Uma sicindezelekile, sivame ukufisa ukudla okunoshukela nokunamafutha (ukudla okungenamsoco), akunjalo? Kodwa lokhu kudla kwandisa ukucindezeleka kuphela. Esikhundleni salokho, yidla ukudla okunomsoco, njengezithelo, imifino, ubhontshisi, amantongomane, inhlanzi namaqanda. Ukudla okucebile kakhulu nge-vitamin C, i-magnesium, kanye ne-omega-3 fatty acids kungasiza ekunciphiseni imiphumela yokucindezeleka.
Khumbula, uma udla ukudla okulungele umzimba wakho, ingqondo yakho iqala ukuzizwa kahle.
Inani lokulala
Ukucindezeleka kwenza kube nzima ukulala. Uma ungalali ngokwanele, ukucindezeleka kuyanda. Lokhu kufana nomjikelezo omubi. Ukuze uqede lokhu, ukulala kahle kubalulekile.
- Zijwayeze ukulala nokuvuka ngesikhathi esifanayo nsuku zonke.
- Yeka ukubuka ifoni yakho, ithebhulethi, noma i-TV okungenani isigamu sehora ngaphambi kokulala.
- Yenza ikamelo lokulala libe yindawo emnyama, ethule, nepholile.
- Gwema ukuphuza ikhofi netiye ebusuku.
Ezinye izindlela zokuzola ingqondo yakho
Ngaphezu kokushintsha indlela yokuphila, kunezindlela eziningana zokuzola izingqondo zethu ngqo.
- Ukuzindla: Hlala endaweni ethule imizuzu eyi-10-15 ngosuku, ugxile ekuphefumuleni kwakho kuphela. Vumela imicabango ihambe, ngaphandle kokuyigweba.
- Ukuphefumula Okujulile: Uma uzizwa ukhathazekile, beka isandla esisodwa esifubeni sakho nesinye esiswini sakho. Phefumula ngokujulile ngekhala lakho. Kufanele uzwe isandla esiswini sakho siphakama. Bese ukhipha umoya kancane kancane ngomlomo wakho. Ukwenza lokhu izikhathi ezimbalwa kuzokusiza uzizwe uzolile.
- Ukuxhumana Nomphakathi: Yabelana ngemizwa yakho nomngane omethembayo noma ilungu lomndeni. Uma sichitha isikhathi nabantu esibathandayo, imizimba yethu ikhipha ama-hormone anciphisa ukucindezeleka. Ungahlupheki wedwa.
- Ukuzikhulumela Okuhle: Imicabango engemihle efana nokuthi “Angikwazi” nokuthi “Lokhu ngeke kusebenze” yizona ezibangela ukucindezeleka okukhulu. Kunalokho, zitshele ukuthi “Ngizozama” nokuthi “Ngingakwenza lokhu.”
- Ukwelapha Ukuhleka: Ukuhleka kwandisa amazinga omoya-mpilo emzimbeni futhi kukhipha ama-hormone akwenza ujabule. Bukela indaba ehlekisayo, uhleke nabangani bakho, bese uhleka. Ukuhleka kumane kuyindlela engcono kakhulu yokwelapha.
- Ukwelashwa Ngengxoxo: Ngezinye izikhathi lezi zinto kungaba nzima ukuzenza wedwa. Ezimweni ezinjalo, ukukhuluma nomeluleki kungaba usizo kakhulu. "Ukwelashwa Kokuziphatha Kokuqonda" (i-CBT) kuyindlela yokwelapha ephumelela kakhulu ekusiza ukuthi ushintshe amaphethini akho okucabanga angemahle futhi ufunde ukuthi ungabhekana kanjani nokucindezeleka. Ungabuza udokotela wakho ngalokhu.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka kuyingxenye evamile yokuphila, kodwa ungakuvumeli kulawule impilo yakho.
- Ukuzivocavoca umzimba, ukudla okunempilo, nokulala ngokwanele yizona zikhali zakho ezintathu ezinamandla kakhulu zokulwa nokucindezeleka.
- Uma uzizwa ucindezelekile, zama amasu alula njengokuphefumula okujulile nokuzindla.
- Ungayivaleli imizwa yakho. Khuluma nomuntu omethembayo. Ungazami ukuthwala lo mthwalo wedwa.
- Uma uzizwa sengathi ingcindezi ingaphezu kwamandla akho, ungesabi ukucela usizo. Bonana nodokotela wakho ngokushesha. Yilokho okungcono kakhulu ongakwenza.
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