Sonke siyazi ukuthi ukuzivocavoca kuzuzisa kakhulu empilweni yethu. Ukuze sihlale siphilile, sibukeke kahle, futhi silondoloze inhlalakahle yengqondo , ukuzivocavoca njalo kubalulekile. Kodwa-ke, kwenzekani uma into enhle ithathwa ngokweqile? Kungaba yinkinga ngokushesha. Lapho inqubo yakho yokuzivocavoca iba nzima ukuyilawula, ivame ukubizwa ngokuthi Ukuzivocavoca Okuphoqelekile noma Umlutha Wokuzivocavoca.
Kuyini ngempela ukuQeqesha Okuphoqelekile?
Kalula nje, Ukuzivocavoca Okuphoqelekile kuyisifiso noma ukuphoqeleka okungalawuleki kokuzivocavoca. Ngezindlela eziningi, kuziphatha njengomlutha . Abantu abanalesi simo bakuthola kunzima kakhulu ukuyeka ukuzivocavoca. Cabanga uma ulimele futhi udokotela ekweluleke ukuthi uphumule, noma uma isimo sezulu sikwenza kube nzima ukuphuma—umuntu obhekene nokuzivocavoca Okuphoqelekile angangazinaki lezi zici. Bazizwa bephoqelekile ukuzivocavoca nganoma yiziphi izindleko . Bangase babeke phambili ukuzivocavoca ngaphezu kwezinhlelo nabangani noma umndeni, bebeka ukuzivocavoca ngaphezu kwakho konke okunye ekuphileni kwabo.
Kungani abanye abantu abasha bezizwa bephoqelekile ukuvivinya umzimba ngokweqile?
Nakuba ukuzivocavoca kuyisisekelo sendlela yokuphila enempilo, kunezici eziningana ezingakuholela ekubeni yingozi kakhulu empilweni, ikakhulukazi ebuntwaneni.
- Ukuthuthukisa ukusebenza kwezemidlalo: Abanye abasubathi, beqhutshwa yisifiso sabo sokuvelela, abaqeqeshi babo, abadlali beqembu, noma ingcindezi yabazali, bangase bazikhandle ngaphezu kwemingcele yabo yomzimba. Isibonelo, umfundi wesubathi olungiselela umncintiswano angase acabange, 'Kufanele ngiwine, ngakho-ke ngidinga ukuziqeqesha kanzima,' ekugcineni asebenze ngokweqile imizimba yakhe.
- Ukuxhumana Nezinkinga Zokudla: Ukuzivocavoca Okuphoqelekile kuvame ukuhlotshaniswa nezinkinga zokudla . Uma umuntu egxila kakhulu ekulawuleni ukudla kwakhe, angase azivivinye ngokweqile ukuze ehlise isisindo . Isibonelo, umuntu ohlushwa yi -bulimia angase azivivinye ngokweqile ukuze 'akhokhele' amakhalori adliwayo, ngenxa yokwesaba ukukhuluphala.
- Ukuphishekela 'uhlobo lomzimba olufanele' olungafinyeleleki: Abanye abantu bakholelwa ukuthi ukuvivinya umzimba njalo kuzobasiza ukuba bafinyelele isithombe somzimba esiphelele, esivame ukuba yinto engenakwenzeka. Ukuphishekela leli phupho kungabaholela ekuzivocavoceni okungaphezu kwemingcele enempilo.
Yiziphi izimpawu zokuzilolonga okuphoqelekile? Hlola ukuthi lokhu kusebenza kuwe yini…
Ake sibheke izimpawu ezingase zibonise ukuthi othile unenkinga yokuzivocavoca okuphoqelekile. Bheka ukuthi noma yikuphi kwalokhu kuyakuthinta yini:
- Ukuzivocavoca umzimba naphezu kokukhathala, ukugula, noma ukulimala : Uma uzizwa sengathi umzimba wakho ukhathele kodwa uziphoqa ukuthi uzivocavoce noma kunjalo, kuyisibonakaliso esiyisixwayiso.
- Ukuzizwa ukhathazekile noma unecala elikhulu uma uphuthelwa ukujima: Uma uphuthelwa iseshini ngenxa yesimo esiphuthumayo kukwenza uzizwe uphansi noma unecala usuku lonke, kungase kusho ukuthi uthembele kakhulu emzimbeni.
- Ukuzixakekisa njalo ngesisindo kanye nezinhlelo zokuzivocavoca: Uma uchitha usuku lwakho ucabanga kakhulu ngesisindo sakho futhi uhlela umzuzu ngamunye wokuzivocavoca kwakho, lokhu kuyisibonakaliso esibalulekile.
- Ukwehla kwesisindo okuphawulekayo nokungazelelwe: Lokhu kungenzeka ngenxa yokuhlanganisa ukuvivinya umzimba ngokweqile nokudla okunomsoco okulinganiselwe.
- Ukuzivocavoca okuhlawulelayo: Uma wandisa isikhathi sakho sokuzivocavoca ngosuku olulandelayo ukuze 'ulungise' ukudla okuningi noma ukungazivocavoci, lokhu kuyisici esivamile.
- Ukungadli ukudla uma ungakwazi ukuzivocavoca:Uma ugwema ngamabomu ukudla ngoba ungenaso isikhathi sokuzilolonga, kuwuphawu lobudlelwano obungenampilo nokudla kanye nokunyakaza.
- Ukubeka phambili ukuzivocavoca kunesikhathi sokuzijabulisa, izinto ozithandayo , noma imithwalo yemfanelo: Uma weqa izinhlelo nabangani noma udebeselela izifundo/umsebenzi wakho ukuqinisekisa ukuthi uyawuqala umsebenzi wakho, kuwuphawu lokungalingani.
- Ukuhlanganisa ukuzethemba nomthamo wokuzivocavoca: Uma uzizwa 'ufanelekile' kuphela uma usuzivocavocile isikhathi esithile.
- Ukungazizwa wanelisekile ngokusebenza kwakho ngokomzimba: Umuzwa oqhubekayo wokuthi 'akwanele; ngidinga ukwenza okwengeziwe' naphezu kwempumelelo yakho.
Ziyini izingozi zempilo zokuzivocavoca ngokweqile?
Nakuba ukuvivinya umzimba kuzuzisa, ukwenza okuningi kakhulu kungaholela ezinkingeni ezinkulu zempilo yomzimba neyengqondo.
- Ukulimala Emzimbeni: Ngaphandle kokuphumula okwanele, umzimba wakho uthambekele ekulimaleni ngokweqile . Ukucindezeleka okuqhubekayo emathanjeni kungabangela ukuphuka kokucindezeleka . Isibonelo, umgijimi ongazinaki izinhlungu zomlenze eziqhubekayo angase azithole esebhekene nokuphuka okuphelele.
- I-Female Athlete Triad: Kwabesifazane, ukuvivinya umzimba ngokweqile kanye nokwehla okukhulu kwesisindo kungaholela emijikelezweni yokuya esikhathini engajwayelekile noma ephuthelwe kanye ne -osteoporosis (amathambo abuthakathaka). Uma lezi zinkinga ezintathu—ukutholakala kwamandla aphansi, ukungasebenzi kahle kokuya esikhathini, kanye nokuqina kwamathambo okuphansi—zenzeka ndawonye, yaziwa ngokuthi i- Female Athlete Triad , edinga ukunakekelwa kwezokwelapha okusheshayo.
- Ukuziphatha okungenampilo kokulawula isisindo: Abanye bangase baphendukele ekungadli ukudla, ekudleni okulinganiselwe, ekuhlanzeni umzimba, ekusebenziseni amaphilisi okunciphisa umzimba, noma ekuthembeleni emithini yokuhlanza ukuze banciphise isisindo, konke okuyingozi empilweni yakho.
- Ukuzihlukanisa Nomphakathi: Ngokwenza ukuvivinya umzimba kube yinto eza kuqala, ezinye izici zokuphila ziyahlupheka. Ungase ulahle abangane nomndeni, udebeselele impilo yakho yomphakathi kanye nemithwalo yemfanelo, okuholela ekwandeni kwemizwa yesizungu .
- Ukukhathazeka Ngempilo Yengqondo: Ukuvivinya umzimba okuphoqelekile kuhlobene kakhulu nezimo zempilo yengqondo njengokukhathazeka nokucindezeleka . Ingcindezi eqhubekayo yokwenza izinto, ukuzethemba okuphansi, noma ukulahlekelwa isithakazelo kwezinye izici zokuphila konke kungabangela lezi zinselele.
Udokotela ubona kanjani ukuzivocavoca okuphoqelekile?
Kungaba nzima kakhulu ukuthola ukuthi ukuzivocavoca okuphoqelelwe kungakanani ngoba ayikho incazelo evamile yokuthi ukuzivocavoca okungakanani 'kungaphezu kwamandla'. Ukuthi ukuzivocavoca okuvamile kwansuku zonke komuntu oyedwa kungaba okweqile komunye umuntu.
Kodwa-ke, udokotela wakho uzobheka ukuthi imikhuba yakho yokuzivocavoca ibangela ukulimala ngokomzimba (isb., ukulimala, i-Female Athlete Triad) noma ithinta kabi impilo yakho yansuku zonke kanye nobudlelwano (isb., ukuzihlukanisa nabangani, ukunganaki isikole noma umsebenzi). Uma uqhubeka nokuzivocavoca naphezu kokulimala, ungasinaki iseluleko sezokwelapha sokuphumula, noma uhlangabezana nengxabano nomndeni nabangane ngoba uzizwa ungakwazi ukuyeka, udokotela angase akubeke lokhu njengokulutha kokuzivocavoca noma ukuzivocavoca.
Yiziphi izindlela zokwelapha futhi ungalulama kanjani?
Uma unenkinga yokuzilolonga okuphoqelekile, kubalulekile ukufuna usizo lochwepheshe . Ukwelashwa kuvame ukuhilela ukusebenza nodokotela wezokwelapha ukuze uphule amaphethini okuziphatha angenampilo, usungule inqubo yokuzivocavoca elinganiselayo, futhi uthuthukise amasu okubhekana nesimo anempilo.
Ezinye izindlela zokwelapha zifaka:
- Ukwelapha ukulimala okukhona: Ukubeka phambili ukululama kunoma yimuphi umonakalo ongokwenyama obangelwa ukuvivinya umzimba ngokweqile.
- Ukuphumula noma ukunciphisa amandla: Ukunikeza umzimba wakho isikhathi esibalulekile sokuphumula osidingayo. Kungase kudingeke uyeke ngokuphelele ukuzivocavoca noma unciphise kakhulu isikhathi esithile.
- Ukuthola izinhlelo zokunyakaza ezinempilo: Ukuthola izindlela eziqhubekayo nezijabulisayo zokuhlala umatasa ezingawucindezeli umzimba wakho.
- Ukwelulekwa Kokudla Okunempilo: Ukufunda indlela yokunika amandla umzimba wakho ngendlela efanele nokuqonda izingozi ezingaba khona zokuqeqeshwa ngokweqile.
- Ukubhekana nempilo yengqondo eyisisekelo: Ukuzivocavoca okuphoqelekile kuvame ukuhlangana nezinkinga zokudla , ukucindezeleka , noma i-Obsessive-Compulsive Disorder (OCD) . Lezi zimo zizodinga nokwelashwa okukhethekile.
Yini okufanele ngiyenze uma ngicabanga ukuthi nginalesi simo?
Uma usola ukuthi imikhuba yakho yokuzivocavoca isibe nzima ukuyilawula, isinyathelo sokuqala esibaluleke kakhulu ukukhuluma nodokotela wakho . Bangakunikeza isiqondiso nokusekelwa okufanele.
Ngaphezu kwalokho, ungathatha lezi zinyathelo ukuze uzinakekele:
- Beka phambili ukudla okunempilo: Ukudla okunempilo kubalulekile emzimbeni wakho nasengqondweni yakho. Zama ukupheka noma ukudla nomndeni wakho ukuze uthuthukise ubuhlobo obuhle nokudla.
- Yenza ukuvivinya umzimba kube yinto ejabulisayo nejabulisayo: Guqula umsebenzi womzimba ube umcimbi ojabulisayo, wokuxhumana nabangani noma umndeni, njengokudlala i-badminton, ukugibela ibhayisikili, noma ukudansa, kunokuba kube yinto evamile yodwa, ecindezelekile.
- Hlela izinsuku zokuphumula: Umzimba wakho udinga isikhathi sokuzilungisa. Uma usunezinsuku ezimbili zokuqeqeshwa okujulile, qiniseka ukuthi uthatha ikhefu losuku lonke ukuze ululame.
- Thola amathuluzi ahlukahlukene okuqeda ukucindezeleka: Ungathembeli ekuzivocavoceni kuphela ukuze ulawule ukucindezeleka. Zama ukufunda, ukulalela umculo, ubuciko bokudala, ukukhuluma nabangani, noma ukuzindla.
- Cela usizo: Uma uzizwa sengathi awukwazi ukulawula lokhu wedwa, khuluma nomzali noma umuntu omdala omethembayo. Ukusekela kwabo kungaba umthombo omkhulu wamandla.
Into ebaluleke kakhulu okufanele uyikhumbule (Umyalezo Wokuya Ekhaya)
Ukuzivocavoca umzimba kubalulekile empilweni enempilo. Kodwa-ke, njenganoma yini, kubalulekile ukuqaphela ukuthi ukukwenza ngokweqile kungabangela izinkinga ezinkulu.
- Qaphela izimpawu zokuzilolonga ngokuphoqelela. Hlola njalo ukuthi imikhuba yakho iyaphambuka yini ngaphezu kwemingcele enempilo.
- Funa usizo ngaphandle kwamahloni noma ukwesaba. Kungakhathaliseki ukuthi udokotela, uchwepheshe wezokwelapha, noma ilungu lomndeni elithembekile, finyelela ukwesekwa okufanele.
- Khumbula, awuwedwa. Abantu abaningi babhekene nalezi zinselele, futhi kukhona usizo lochwepheshe olutholakalayo lokukuqondisa ekululameni.
- Lwela impilo elinganiselayo. Qiniseka ukuthi impilo yakho ifaka phakathi indawo yemfundo, izinto zokuzilibazisa, umndeni, kanye nabangani, kanye nomsebenzi wokuzivocavoca umzimba.
INirogi Lanka ikukhumbuza: Ukuzivocavoca umzimba kufanele kulethe injabulo nempilo empilweni yakho, hhayi ukuyilawula. Hlala uqaphela imikhuba yakho.
ukuzivocavoca okuphoqelekile, ukulutheka ekuzivocavoceni, ukuvivinya umzimba ngokweqile, izinkinga zokudla, i-triad yabesifazane abasubathi, impilo yengqondo
